How to prepare for an (ultra) walk? 

A (ultra)walk asks for the right preparations. What many people don't realize, is that walking can be just as challenging as running. 

Think about the right shoes, comfortable clothing and nutrition for you walk. But also: train enough and get used to the distance. Here are some tips & tricks. 

Which walking shoes are recommended? 

Comfortable walking shoes are a must. Imagine having to walk 100 kilometers with blisters and sore feet. Long distances therefore require the right shoes. 

What are the best walking shoes? Hmm, hard to say. There is no one-size-fits-all formule. Choosing the right pair of shoes is personal, and depends on your foot profile, walking style and preferences. But the terrain is also an important factor. Shoes you would wear for a 100km Dodentocht may be different from the shoes for a walk in nature, such as the BoslandTrail. 

Comfort is top priority, especially on the long walks. A heavy hiking boot is therefore not recommended. Instead, opt for a flexible yet supportive active walking shoe. 

"I'll always walk with low-cut shoes. I've worn the typical heavy boots in the past, but you won't see me walking in them anymore for walks like the Dodentocht or BoslandTrail."
- Kathy, flexi-job employee and ultrawalker

In our Runners' lab stores, you can get free advice, based on a personal analysis. Our advisors choose the right shoes for you, based on your preferences, foot profile and walking pattern. 

The right clothes for your walk

One important tip we can give: swap cotton for merino wool. This material offers many advantages over the traditional cotton clothing. 

• It doesn't itch or feel scratchy. 
• It is thermoregulation, helping to keep your body temperature under control. 
• It neutralises odours, so you can feel frsh even after 100 kilometers. 

Don't forget about your socks. With merino wool socks, such as those from Smartwool,  you won't need to change your socks along the way. They absorb moisture while also wicking it away from your feet. Avoid cotton socks, because cotton absorbs moisture, but stays wet for a long time. 

"The first time I took part in the Dodentocht, I changed my socks five times. Since I started wearing wool socks, I simply leave them on, I don't take off my shoes, and I wear the same pair of socks for the full 100 kilometers."
- Kathy, flexi-job employee at Runners' lab and ultrawalker.

​Dress up in layers 

Dressing in layers is always a good idea. A baselayer, shirt over it, an extra longsleeve will prepare your for changing temperatures. Be sure to pack a rain jacket, too - just in case. If you're walking at night, temperatures can drop significantly. An extra sweater or even a buff can protect you against cold weather. 

• For the ladies: think about the right sports bra. Not only while running, but also while walking, your breasts have a lot to endure. A good sports bra really does make a difference. Don't you know what kind of sports bra you need? Get personal advice from a (female) advisor in one of the Runners' lab stores. 

What should you pack in your backpack when walking? 

"When I went on my first long walks, I always took a gigantic backpack with me. It was a real extra load, and I was carrying way too mych that I didn't actually need. I switched to a lightweight vest and make sure to bring enough water to last me until the first aid station."
- Kathy, flexi-job employee at Runners' lab and ultrawalker.

Instead of lugging around a gigantic backpack, a running vest can be really handy. It's lightweight, comfortable on your back, and it still can carry enough. 

• Food and drinks. It's best to drink vefore you get thristy. The same goed for food: if you start feeling hungry or thirsty, you're actually already too late. 
• A cap. A cap is useful when the sun is shining, but also when it's raining. It's annoying when raindrops get in your face, so a cap can help prevent that. 
• Extra clothing and a rain jacket. If you tend to sweat a lot, you can bring an extra shirt. Also pack a rain jacket to protect yourself against unexpected showers. 
• Anti-friction cream. if you experience friction, an anti-friction cream can help prevent uncomfortable chafing and sore spots. 

How long should you train for an ultra walk? 

What your training schedule for an ultrawalk looks like, depends on your fitness level and experience. 

If you're a beginner and want to build up enough training volume, we recommend starting at least six months in advance. Aim for an average of 3 to 4 walks per week. These certainly don't always have to be hours-long walks. Start with 1 to 1,5 hours and gradually increase your total weekly distance or duration. During your preparation, regularly walk distances of 20 to 40 kilometers, and build up to a peak of around 50, 60 or even 70 kilometers, depending on your fitness level and experience. 

Are your legs already trained to walk the distance? Then you might be prepared in just of month of 3. 

For every hiker, experienced or not, the key is to gradually build up your distance and time. Walks of more than 50 kilometers put a lot of strain on your body and require proper preparation. Trying to do too much too soon is just a recipe for injury. 

​Tips for an (ultra) walk

• Test everything beforehand. And we mean: everything. From nutrition to clothing, but also your pace, specific tactics, music or any other form of distraction your might need. This way, you won't be faced with any surprises on D-day. 
• Think of ways to keep yourself entertained along the way. 50 or 100 kilometers are a lot, and after hours, you'll probably reach a point where walking starts to get tough. At times like that, having something to distract you can really help. Think of a good playlist or podcast. During your training, you may discover other ways to keep yourself entertained along the way. Another thing that can be motivating is walking from checkpoint to checkpoint. Breat the route down into smaller sections. That way, each checkpoint feels like a small victory and another step closer to the finish line. 
• Participate in other walking events. That way, you can experience the ambience of an organised walk. it's different from heading out on your own. Looking for inspiration? Keep on Running organises several walking events. 
• Listen to your body. If you feel an injury coming up during your training, take some rest. Listen to your body, also during the walk itself. Treat blisters as soon as you feel them coming, slow down when things start getting tougher, or stretch your muscles when they are tired. That's the only way to successfully make it to the finish line. 
• Set your own pace. The enthusiasm of the crowd can be a danker at large events. Many walkers tend to set off quickly, and there's a good chance you'll get swept along at their pace. Is that pace too fast for you? Resist the temptation and stick to your own comfortable pace. Setting off too quickly often means you'll run out of energy too soon. Spread your energy throughout the journey. 
• Eat and drink enough. You may feel less hungry while moving, but it's important to keep eating and drinking. You'll be walking continuously for many hours ,which requires a lot of energy from your body. Naturally, that energy needs to be replenished so you don't run out of fuel. The same goes for hydration: keep drinking.