Ready to ramp up your walking this year? As experienced fitness experts at Santé, we've compiled 15 practical tips to help you conquer long distances with confidence and ease.
1. Follow a balanced diet. Include at least two different food groups in every meal for optimal nutrition.
2. Opt for several small meals throughout the day. Four to five lighter meals are easier on your digestive system than three heavy ones.
3. Prioritize fresh, whole foods to fuel your body effectively.
4. Prioritize quality sleep by heading to bed early and aiming for a full night's rest.
5. Stay well-hydrated—but skip alcohol to avoid dehydration risks.
6. Invest in high-quality, breathable hiking socks for superior comfort.
7. Before setting out, apply Vaseline or a nourishing foot cream to prevent blisters.
8. Skip the pedicure beforehand—natural calluses provide essential protection on long walks.
9. Keep your toenails trimmed short to avoid painful issues. Many hikers lose a nail from overgrown ones, so pack this just in case.
10. Incorporate stretching breaks to activate underused muscles. At a stoplight, try shoulder rolls or knee-to-chest pulls—it feels amazing!
11. Hydrate regularly, sipping every 10 minutes. Check out the Santé Dopper, or pick one that matches your hiking boots.
12. Fuel up with snacks, as long walks demand extra energy.
13. Ease into recovery with a proper cool-down. Stretch thoroughly to minimize injury risk.
14. Replenish with an energy drink to speed up muscle recovery.
15. Resist the urge for a hot shower—opt for cold to reduce swelling faster. Warm up later if needed.
Build your endurance gradually if you're new to long walks. Start with 5,000 to 10,000 daily steps, tracked via your phone's pedometer, Fitbit, or sports watch.
