Walking for advanced: Tips & Tricks

Nancy Heynis
15 July 2024
Reading time: 5 minutes

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

  • Invest in good Equipment: Provide sturdy walking shoes with good grip and damping. Use hiking sticks for extra support on challenging areas.
  • build up slowly: Although you already have experience, it is important to give your body time To get used to new challenges. Gradually increase the distance and difficulty.
  • Know your route: Plan your routes in advance and make sure you have a map or GPS at hand. Unknown terrain can be surprising and challenging, but safety goes for everything.
  • Hydrate and feed yourself well: Take enough water and snacks with you. Think of energy bars, nuts and fruit to maintain your energy level.
  • Listen to your body: Pain is a signal that you should not ignore . Give yourself enough peace and recovery to prevent injuries .
  • 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!

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