Some pointers:
Train well-
Train well-
It is
important to be confident that you can do it.
So look at a
40 on day 1 and rest well and another 40 on day 2, walk at a relaxed pace.
Try training
on trails- gives you a clear understanding of how much you can and if your
shoes are up to it.
Walking on
trails is not the same as walking on city roads!
Back to back
as every runner knows, the kms adds up, stamina builds up.
Walk every
day,
Look at leg
strengthening exercises for about a month before the walk.
Cycling and
running are good for the legs.
Diet control-
For a month
before the walk, watch your diet, avoid binging on junk. Cut down alcohol and
eating out
Take sufficient
carbs and proteins to build muscles.
Take a
vitamin tablet a day to keep the immunity levels high.
Take a little
more calcium to strengthen the bones.
Potassium is
a must to help prevent cramps- dates, raisins are all good.
Use them as
snack items.
Include spinach
in your diet.
Have a good support crew
This is the
most important part of the walk-
You may think
you can do without, but you never know their importance till you get there!
They are your
lifelines!
You need a vehicle
to dump the bags you would otherwise have to carry filled with things you may
need or may not!
You need someone
you trust to tell you its all fine!
You need
someone to keep pushing you when even talking becomes difficult.
Use the loos
You may consider
it dirty, but since you are drinking fluids, its better to use the loo than
walk on a full bladder!
Saves time
and tension on the road looking for a private place !
Blister care is important-
Prevention is
better than cure.
Even one blister
can cause so much pain.
Get the
regular non surgical tape- tape your toes,
tape the sole, tape the heels.
Clean your
feet, powder it and Change this tape every 20 kms.
Change socks
every time you change the tape.
Dry the socks
and alternate it.
Hydrate well
Carry water,
carry ORS, drink them alternately.
You may not
feel the sweat , but the energy levels drop rapidly and the lack of water can
cause wooziness and headaches.
Keep sipping
at regular intervals, even 1 litre for every 10 kms is sufficient.
It is easy to
refill at check points.
Red bull and
energy drinks do help a bit, but don’t overdo them!
Nights are chill but easy
They are cool,
with good lights and torch, you can cover a lot more easily.
Also, if you
are well prepared, and have rested well the past week, you will not feel
drowsy.
A 2 hour
break, to rest and have dinner is sufficient and 30 minutes at other check
points at night is enough to keep you going for the night,
Eat bananas
and light snacks to keep you awake, coffee is available and you will not feel
sleepy or tired as easily in the coolness of the night.
Be wary of
sleeping dogs and cows along the way!
Watch out for
snakes!
Carry a stick
if you must!
Don’t depend only on food at check
points – have back ups
If u are
racing, avoid check point waits, carry food and get your support crew to get
water.
The food is
not what your normal diet may be and may not be sufficient for you.
Carry sufficient
energy bars, biscuits, fruits.
Change socks every 30 -40 kms
This is
important, since you tend to sit, wait, air your feet and massage them a bit
Spray some
moov on your calves, massage the feet with Vaseline.
Powder them,
change the plaster.
It feels
good!
Walk in floaters for about 10 kms late
evening- helps the feet
The feet tend
to swell late evenings and as much as would like, we do not drink sufficient
water and we tend to lose salt.
It helps to
let them free for a while,
Not squished
up in tightening shoes,
Wear socks,
but let your toes wiggle a bit.
Unless you
plan to run!!
Then keep the
shoes on!
Wear hats during the day
It is HOT!
More than you
could imagine, being used to sitting indoors during the day, not being exposed
to direct sun, it hits you bad!
A good hat
and sun glasses can help control the ill effects.
Sun screen
must- you get burned beyond what you thought possible!
Take a break
in the afternoon when the sun is at its worst- around 1-3 pm, could help you
walk better in the evening.
Knee support helps if you are used to
it.
I wore socks around
the calves and that helped me towards the night when I felt I could do with some
support.
It helps to keep
the cramps at bay.
Pain killer
helps too!
A Brufen at 40-50
kms can help you dull the pain you start feeling in your soles and thighs and
calves and back and head!!
So take one
at night and carry on through the night
And another
before the final 20 keeps you going, so take one again in the morning after
breakfast,
Make sure you
take a painkiller only on a full stomach to avoid cramps.
Finally
Keep the humor going
Its a lovely trail, the villages so pretty, enjoy it!
It’s just you
and them be nice to each other,
Push each
other when you feel the other is slipping.
Don’t get
frustrated when you slow down if other is struggling,
Stick to
them, support them
You are a
team.
One person
needs to have a firm head and think for the rest.
Help each
other, joke, talk, sing out loud, have topics ready which are not argumentative
but funny!
Try and smile
often, makes a difference to you and others.
Be nice to
all the teams you see on the road,
Everyone is
struggling, a kind word, a smile goes a long way in cheering them up and does
us good too!
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