Wendy Bumgardner is a freelance writer covering walking and other health and also fitness topics and has completed in an ext than 1,000 walking events." data-inline-tooltip="true">Wendy Bumgardner

Michele Stanten is a walking coach, certified group fitness instructor, and also running coach. She is the author of Walk off Weight and also The go Solution.

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How much ahealthy and fit person can walk consistently in eight hours or the distance you could achieve in a job is a concern that can come up as soon as planning an adventure trek. An additional situation that could require the is go unexpectedly as result of transportation breakdowns in a organic disaster or personal emergency.

estimate Your Walking distance

While her body is produced walking, the distance you can achieve at an typical walking speed of 3.1 miles every hour depends on even if it is you have trained because that it or not. A trained walker can walk a 26.2-mile marathon in eight hours or less, or to walk 20 to 30 miles in a day. Steadily structure your mileage with training permits you to walk long distances with less risk the injury.

start Walkers

Untrained walkers have the right to enjoy a two-hour, 6-mile to walk at an easy pace, usually v no okay effects. The proof for this comes from charity walks and American Volkssport association 10-kilometer volksmarch walks.

People who have not excellent any dedicated walking usually complete these walks with no problems, although many discover castle need much better walking shoes.

Trained Walkers

But exactly how far can a fit, trained human being walk in eight hours? many trained walkers end up a 26.2-mile walker-friendly marathon in around seven hours, v no breaks. If a walker is well-trained and also is taking breaks and a meal stop, climate 20 mile a job is reasonable.

If you take it no breaks and also are walking fast, girlfriend may have the ability to cover 30 mile if you have steadily developed your mileage over the food of three to 6 months.

Walkers ~ above the month-long Camino de Santiago trek generally walk 12 to 20 miles per day top top terrain that contains many hills.

progressed Walkers

Are friend planning an advanced walk because that eight hrs day after ~ day, such together on a walk across the continent or walking the Camino de Santiago? The western pioneers usually extended 20 mile a day v the wagon trains, many of lock walking rather than riding.

If you room planning on a big trek, you must train or girlfriend will gain to endure blisters, chafing, muscle aches and even stress fractures. Unfortunately, girlfriend will check out advice on forums because that Camino walkers the it is good to begin the trek untrained, with the theory that "the Camino will certainly train you." This is negative advice—the brand-new trekker will be in misery and also may also have come stop as result of injury.

Train to build Mileage

You should develop up your mileage steadily rather than leaping indigenous no walking to walking for 4 hours straight. In training because that a 13.1-mile half-marathon or 26-mile marathon, you walk a lengthy day every week and also increase the mileage by 1 mile a main or 2 miles every 2 weeks.

There is an exceptional training effect that happens. Twelve mile may have seemed very difficult the first time you got to that distance. However six weeks later on when you room walking 18-mile days, the very first 12 miles space easy and also no strain at all.

tips for lengthy Walks

Whether you room taking a planned walk or one unplanned walk there are measures you have the right to take to make the effort much more comfortable.

regulate Blisters and Chafing

Blisters on the toes, heels, and ball that the foot show where your shoes and socks rub you the dorn way. Friend may additionally develop chafing in ~ the armpits, under the breast, and in the crotch as sweat forms gritty salt crystals. Making use of a lubricant can aid protect the skin, if you have the right to toughen the skin of her feet by steadily building up her walking time.

Also, choose your many comfortable pair of sneakers, or in foul weather, your best trail shoes or comfortable boots. Don't shot anything brand-new for your first long walk. Usage cornstarch in your socks to help keep your feet dry. A tiny petroleum jelly on your toes and also heels deserve to also help prevent blisters. Select artificial or structure socks rather than cotton socks—they will aid wick away sweat and assist prevent blisters.

great Your clothing

Prepare for a long walk by layering your clothing. Pick a sweat-wicking inner great of polyester, no cotton. Pick an insulating great such as a wool shirt, polyester fleece vest or shirt, or a under vest if temperatures space cool. Bring a windproof external layer.

These three layers deserve to see you through most conditions, either on a mountain or in the urban jungle. Girlfriend will want to it is in able to add or eliminate a layer together you warm up or cool down. Likewise think of the other essentials consisting of a hat, a great pack, a water bottle, sunscreen, and also lip protection.

carry Your stuff

A purse or briefcase will certainly upset her posture if you bring it for more than a few minutes. For any kind of distance walking, look for a backpack that will enable you to carry your ingredient securely while maintaining great walking posture. A backpack v a waist belt distributes the pack at your center of gravity, whereby nature to plan it to be.

Lighten up as much as possible. If friend only have actually a few items to carry, put them in a fanny load or in the pockets of your jacket or pants.

arrangement for Food and Hydration

Have a large glass the water 90 minutes prior to you walk. The will give your body an excellent starting hydration and also time to eliminate any type of extra. Together you walk, have actually a cup the water every fifty percent hour. As soon as you finish your walk, have an additional tall glass that water.

Before your walk, have actually a tiny balanced enjoy the meal of protein and also carbs. If you space sensitive come lactose, avoid milk products prior to a walk. Friend don't desire to start on empty, however you don't desire too lot food jostling approximately in her stomach as you walk. Have a tiny snack ~ two hours if you must go top top a really long walk.

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Make safety and security a Priority

Take extra precautions if you will be wade in the dark. Her walking trip may extend from dusk it rotates dawn. You will want to stay reflective clothing and preferably stay light-colored clothing. Take precautions together vehicles are less likely to check out you. Lug a small flashlight.