Walking is not only a wonderful way to enjoy nature, but also an excellent workout. For the advanced walkers who have already mastered the basics, it’s time to raise the bar a bit higher. In this blog we give you tips and a plan to take your hiking adventure to a higher level. Put on your hiking shoes and let’s be ginnen!
Why walk for advanced?
Walking is a low-impact activity, which means it is less stressful for you joints compared to running. Yet you can make it as challenging as you want. For the advanced, walking not only offers physical benefits such as better condition and stronger muscles, but also mental benefits such as stress reduction and an improved mood. Moreover, you always discover new places and routes, which never makes walking boring.
Tips for advanced walkers
Walking plan for advanced
To help you on your way, we have drawn up a walking plan for four to soften. The plan focuses on building distance and difficulty, so that at the end of the month you are a real advanced walker.
Week 1: Basic Expand
- Monday: 5 km on flat terrain
- Wednesday: 7 km on hilly terrain
- Friday: 5 km on flat terrain
- Sunday: 10 km on mixed terrain
Week 2: distance and variation
- Monday: 6 km on hilly terrain
- Wednesday: 8 km on mixed terrain
- Friday: 6 km on flat terrain
- Sunday: 12 km on mixed terrain
Week 3: Intensity and duration
- Monday: 7 km with a heavy backpack (approximately 5 kg)
- Wednesday: 10 km on mixed terrain
- Friday: 7 km on hilly terrain
- Sunday: 15 km on mixed terrain
Week 4: The challenge
- Monday: 8 km with a heavy backpack (approximately 5 kg)
- Wednesday: 12 km on hilly terrain
- Friday: 8 km on Mixed terrain
- Sunday: 18 km on challenging terrain
Extra tips for success
- love A diary at: note your routes, distances and how you felt during and after the walks. This helps to keep track of and make adjustments if necessary.
- Do stretching exercises: before and after your walk to prevent injuries and keep your muscles flexible.
- Find a walking buddy: Walking together can have a motivating effect and is also more pleasant.
Walking For advanced students, a world of new possibilities and challenges opens. With this plan and these tips you are ready to withdraw nature and push your limits. Have fun and enjoy every step!
