TRAINING FOR OXFAM INDIA TRAILWALKer
The Oxfam Trailwalker is the ultimate endurance challenge. It will test your physical and mental strength.
We want you to be well prepared for this challenge and will keep helping you along the way.
After consultation with experts we have prepared some points for you to bring into your daily lifestyle.
Follow them and you will face no obstacle in completing this challenge.
1. PHYSICAL TRAINING
Make walking your daily habit. Start that now! You can start by walking 10,000 steps per day and 15,000 steps on weekends. You can gradually increase it to 15,000 steps per day and 20,000 steps on weekends.
You should also follow a running regime during weekends. Run at high speed for two-three minutes, then cool down by doing a one minute walk. You must again run for two-three minutes, this time at a faster speed. Continue this regime for 30 minutes.
Stretch well at the end of each walk or run. You should also opt for treks, walking on slopes and taking stairs, so that your body gets accustomed to weary terrain.
Carry a bag sometimes while walking or running. Most importantly -- train together as it is necessary to know the pace and physical capability of each team member.
2. STRENGTH TRAINING
While you are walking and running, you should also do some strength training.
It can help prevent injuries and reduce effect of hard surface on your joints and ligaments. Other than that your core also needs strengthening as it maintains your stability, posture and balance, all of which is necessary to walk/run well and again avoid injuries.
You can opt for strength training for about two-three weeks, possibly under someone’s guidance.
Nutrition plays a big role in performing well. The most important nutrient for an event like Oxfam Trailwalker is carbohydrates for glycogen storage (glucose in stored form).
It should form 50-60% of your meal on normal days and 60-70% of your meal on the long run days.
Your protein intake should be about 10-20% of the meal. Add on nutrients can be antioxidants Vitamin C, E, being one of the best.
These nutrients act as a fuel for your body to walk or run (carbohydrates & proteins) and recover well (all of them).
Electrolytes are necessary to avoid cramps, which are a reality in any endurance event.
Best electrolyte source can be a sports drink like Gatorade or electrolyte drink. These can be used while running. You can also have bananas.
Hydration, another very important aspect in long walks. If your body is dehydrated it will not work for you. You will be left with no energy to complete the walk.
So keep yourself hydrated regularly before, during and after the walk.
Have water about 20-30 minutes prior the walk, during the walk you can just keep on sipping on water every 15-20 minutes depending upon individual requirement.
Hydrate well after retiring for the day. If need be, you can even opt for sports drinks for long runs, as that will provide your body hydration as well as energy too.
It is important to recover well, as your body’s tissues and cells should be ready for the next day’s work (office and exercise).
Thus one should always avoid excessive training. You can alternate between walking and strength exercises on days.
One rest day in a week is necessary. It is also important to get the right nutrition during recovery, but do not indulge on the rest day . Keep it moderate.
6. PROPER GEAR
Appropriate gear is an important aspect too. Your walking shoes are your best friends.
They should be broken-in and fitting your feet comfortably. Do not walk in too tight or too loose shoes.
Choice of walking clothes depends from person to person. Try to wear something which is not very baggy as it can slow you down or come in between while walking or running (loose track pants).
It can even cause rashes on body at times. Sweating can also make a thick cloth more heavy. So light wear should be opted.
These are some basic points to get you started in your preparation for the Oxfam Trailwalker.
Also please consult a medical practitioner for any health issue or previous injuries.