If it is going out there, on the day, and just doing it then good luck! Most people will aim to put some miles in first. This is advisable not only to get your body in physical shape but to get you mentally prepared too. Training is also about checking the footwear is comfortable, what snacks will be required and can you digest them comfortably, it’s also about getting used to carrying a rucksack with the necessary provisions - unless you have hired a Sherpa!

The training plan you set should have smaller goals to help you reach the longer term one. Your main goal will be different to other participants as some aim to finish, some to finish in a set time and others simply aim for a particular point such as Gorey, the north coast or St Ouen’s Bay. What ever distance you are aiming for give yourself time to prepare. Ideally you should give yourself at least six weeks to prepare (the more preparation time the better).

This is the science bit - the basic purpose of any training programme is to cause the body to improve and to adapt and adjust to the stress placed upon it.

You don’t have to stress your self out about this training stuff! Train as regularly as you can manage and if you are training with someone remember no two people are alike. We all differ in response so they may progress at a different rate. Also we have different stride patterns so what is a comfortable pace for you may not be for your partner. You need to discuss the pace before setting out as more than likely one will fall back or drop out!

A useful point to note is that if you are walking into a head wind you will be exerting more energy, therefore your pace may slow. So if you are timing yourself remember the wind and terrain will have an effect on time.

Begin your training on flat surfaces and extend your distance then vary the terrain. Go to sections of the walk and practice walking up and down cliff paths, short distances at first and then longer. On undulating terrain your body will be at an angle and this will place a strain on muscles you never thought you had! If you have more time at weekends then do the cliff paths then and keep the flatter sections for walks in the lunch hour or after work.

Those muscles will get sore from around 24-48 hours after exertion. What causes it is not fully known but is more likely to be micro tears in the muscle tissue. Soreness limitation is the goal so a good warm up and cool down is essential. Please take a look at the leaflet Exercise Safely that has recommended stretches and injury prevention tips.

Fit to drop - well hopefully not! Never exercise with an illness such as flu or a chest infection. A few days off from training to make sure you are symptom-free is in your best interest.

All the gains of a training programme are not lost by missing a few days. During training or during the actual walk STOP if you are experiencing abnormal feelings such as: excessive heart rate; palpitations; chest pains; dizziness; laboured breathing; feeling either clammy or flushed or generally feeling unwell please DO NOT CONTINUE.

If you have not exercised for some time we would recommend that you consult your doctor, especially if you currently or have in the past suffered from one or more of the following conditions:

• Raised or high blood pressure
• An existing heart condition
• Joint problems
• Chest pains
• Fainting
• Dizziness
• Asthma

It is important to remember that the sun’s UV rays can be very strong in June, even on a cloudy day. With very little shade provided along the route you will need to remember to take along the following items to prevent sunburn:

• A hat - preferably one that shades not only the face but also the ears and back of the neck.
• A cool, loose long-sleeved shirt made from a tightly woven material, such as cotton that will protect your arms and shoulders - particularly between 11am and 3pm.
• Sun glasses with UV protection.
• An ample supply of sunscreen with SPF of 15+. Remember to re-apply it generously and frequently according to the manufacturer’s instructions.
• Drink water frequently to prevent dehydration.

It would also be advisable to pack a lightweight windproof/waterproof jacket. The wind on the north coast can be biting especially if the temperature is low. You may well be exposed to different weather conditions during the walk. Walking in the rain in a wet cotton shirt, especially if the temperature is falling, will be rather unpleasant!

A balanced diet is very important not only for day to day living but also when preparing for an event such as the Itex Walk. The carbohydrate food group of starchy foods is a good way of starting. This food group helps maintain energy. It is about having cereal and toast for breakfast, sandwiches, or baked potato or pasta based dishes for lunch with rice or noodles for dinner accompanied by some protein and vegetables.

If you have a balanced diet you should be okay, however, you may want to increase your portion of carbohydrates per meal leading up to the walk. If you have no interest in your diet and want the short cut route then try out the energy bars and a banana or two. Some of us digest foods more easily than others so try out the snack foods that you are taking before the big day. Use them on training days.

Your water intake is essential. It helps to regulate your temperature and is required for sweating. Sweating helps the body to keep cool. If you are dehydrated then the muscles will have a reduced ability to function and you may experience cramp. Dehydration can occur in hot and cold climates. So even in the early hours of this event, during darkness, and even if the sun is blocked by cloud you should drink at the feed stations. If you are carrying your own bottle then sip regularly. NEVER wait until you are thirsty to drink as dehydration has already set in. Good preparation is to drink the day before, during the walk and after you have finished. You may be tempted by the various sports drinks on the market - we advise to try them out in training first as they vary in taste and strength and not everyone gets on well with them.

Aim to adjust your food and drink intake about 48 hours before the event and that means also resisting the alcohol consumption.

Skin and Nails

• Moisturise dry/cracked skin daily.
• Sweaty feet will tend to slip and slide more within the shoe and so increase the risk of blisters. Apply surgical spirit three times per week to tone up the skin.
• Moisturise dry/cracked skin daily.
• Trim nails regularly.

Socks

• Natural fibres are best such as cotton or wool.
• Try wearing two pairs of thin socks rather than one thick pair. The extra layer will take up the friction rather than the skin.
• If the seam of the sock irritates the toes, try wearing them inside out.
• Double-layer socks are available from some sports shops.

Footwear

• Must be correctly fitted.
• Ensure adequate depth in toe area to avoid bruising under nails.
• Lace-ups or adjustable fastenings are essential as this can help to relieve pressure.
• Should be supportive in the arch area with shock-absorbing soles.
• Should have flexible soles to reduce fatigue of the lower leg.
• If buying new shoes for the walk, do so ASAP. Wear them in gradually around the house before training in them.

Blisters - These are a result of shearing stresses within the layers of skin and are produced by:

• Shoes that are too loose/ill-fitting.
• Stones/foreign bodies in the shoe.

During the Walk

• Take extra pairs of socks and change them at regular intervals.
• Apply plasters/blister pads to any red/sore areas.
• Try petroleum jelly over vulnerable areas.
• Check shoes for stones or grit.