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Mighty Hike Training Plan: South Coast

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Mighty Hike Training Plan: South Coast we RIn hEoS Mighty Hike training plan: In partnership with South Coast May 2019 Macmillan Cancer Support Mighty Hike training plan: South Coast Getting started 2 geTn StaTd Macmillan Cancer Support Mighty Hike training plan: South Coast Getting started 10 Top Tips 3 10 Top Tips 1. Find the right shoes 6. Get strong Different shoes work for different people. Make sure you spend time For this challenge you’ll be on your feet for several hours, so building a trying on different styles and fi nd something with good support and grip strong core and having good posture will really help the miles feel easier that suits you. and reduce the likelihood of injury. 2. Train to time 7. Fuel and recover Always thinking about how many miles you are covering can become You need to take care of your body when you’re training to reduce the risk stressful, which is why our training plans are mostly set to time. This of injury and fatigue, so we have included sections with information on means you can focus on building sustainably as the weeks go by. stretching, energy and nutrition to make sure you’re in the best condition you can be. 3. Have a routine 8. Plan your route Work, family and social life means that you might need to rework our Look online for popular hiking trails in your area or ask friends and family if training plans to make them fi t around your lifestyle, and that’s ok. they have any recommendations. However you do it, make sure you have Schedule in your training for the days and times you know will give you a plan before you set off, so you can prepare for the distance you’ll be the best opportunity to focus on each session and get the most out of it. covering and won’t spend precious training time fi guring out where to go. 4. Set targets 9. Keep it social Starting at the beginning of a training plan can be daunting, so try and One of the best things about walking is that it’s an accessible and break it up into manageable chunks and remember to reward yourself sociable activity. Invite family and friends along on your training walks for reaching personal milestones! to keep you company and to keep you motivated. 5. Don’t just walk 10. Any weather Including cross-training such as cycling, running, swimming and gym The changeable British weather is part of the excitement and challenge work can quickly enhance your fi tness, especially if you’re struggling of walking. Check out the kit section for our top tips on making sure to fi t in the much longer training walks. you’re prepared and comfortable in all conditions. Macmillan Cancer Support Mighty Hike training plan: South Coast Getting started Training Triangle 4 Training Triangle Keeping it all in balance The three key factors that go toward being in the best physical condition for your Mighty Hike are training, rest and nutrition. Most of us focus on the training but forget that T we can’t build fi tness unless we sleep and eat properly too. As you train make sure you listen to your body and keep the triangle in balance. Read section ‘Energy and Nutrition’ later in this guide for more detail and tips. R n Training Rest Nutrition Your hikes, conditioning and cross-training is Your body improves and progresses during rest Fuel your training and recovery correctly by designed to progressively overload your muscles. phases, rest days and as you sleep. ensuring you have healthy carbohydrates, protein When they recover from that overload they get and the right micro and macro nutrients in your diet. stronger. Our training plans include a mix of This will give you the energy to train for longer and different effort levels and distances to progressively also allow your body to heal afterwards. build your endurance. Macmillan Cancer Support Mighty Hike training plan: South Coast Getting started Choose the right kit 5 ChOo ThE iGh Kit Kick off your training by fi nding the right pair of shoes. Why is this important? What about socks? Wearing the wrong shoes is the key cause of blisters, and 26 miles with Your socks are just as important as your shoes. Look for padded and blisters is not the experience we want you to have. Wearing the correct breathable socks made with wicking material and make sure they go shoes will make sure your feet stay comfortable and will also play a huge higher than the top of your boots. role in preventing injury. Your feet have got to carry you a long way so show them some TLC. Spend time exploring the different brands and styles available – whether Take some fresh socks whenever you go out training and on the Mighty this be lightweight boots, walking trainers or trail trainers – and fi nd a pair Hike, which you can change into when you have a break. Wear your of shoes with good support and grip that suits you. thicker socks at the start and then as your feet start to spread, change into a thinner pair. Going the distance When you walk for more than a couple of hours your feet can swell from Walking poles the heat, so it’s important that they have room to ‘spread’. Walking in Using walking poles is completely optional. If you feel that you could use shoes that are too small is the biggest cause of blisters. And remember some extra support, particularly over uneven terrain or on steep ascents that new shoes need to be worn-in, which is the best motivation to get or descents, then go to your nearest outdoor shop to seek advice. If you out and do some training. experience joint or muscle pain then your doctor or physiotherapist may advise using them. Macmillan Cancer Support Mighty Hike training plan: South Coast Getting started Other essentials 6 otR EseNtAS First aid kit Waterproof jacket This only needs to be small, carrying essentials like You can’t rely on the British weather so always be prepared. blister plasters, Vaseline, antihistamine tablets and Look for a light, breathable and fully waterproof jacket with painkillers, plus any other personal medication you need. hood which will let the sweat out and stop the rain getting in. Layers Sun cream Wear several layers of wicking fabrics which will keep you Even if it doesn’t look that bright, 3 hours or more outside warm in cold weather, and you can remove one by one as can increase your risk of skin damage. you heat up. Water Download full kit-list For your Mighty Hike you must bring a bottle or camel pack You can download a full kit-list from our website: which can contain at least 2 litres of water, and the same macmillan.org.uk/mightyhikes goes for your training hikes. Download the Refi ll app on your phone to fi nd free places to fi ll your water whilst you’re out and about! Fully charged phone In case of emergencies. Macmillan Cancer Support Mighty Hike training plan: South Coast The training 77 tHE TrAiNg Macmillan Cancer Support Mighty Hike training plan: South Coast The training Introduction 8 Introduction This training plan, put together by our coaching partners Running With Us is designed to get you to the start line of your Mighty Hike feeling prepared and confi dent to achieve your goal. 2 3 4 Is this the right Why train in What if I miss a Before and after plan for me? this way? session, pick up a Always include a warm-up and cool-down session for each of the This 15-week plan is suitable for If you keep doing the same thing niggle or get sick? activities in the training plan, and those who are just starting out and over and over again you can’t stretch well using the exercises in No training guide is designed to be those who already hike regularly expect different results, so this plan this guide. and are looking to increase the is designed to give you variety and a tablet of stone. View your Mighty miles. It involves a mix of activities progression. Hike training as a journey (which and exercises to get you in the might not always go to plan!). Feel best physical condition for your free to chop and change the plan challenge. If you ever feel like you’re and shift hike and exercise sessions struggling in the early weeks, you to different days that may work can always swap the longer hikes better for you. with more cross training or repeat a week in the plan if you don’t feel If you miss days through work, ready for the next step just yet. holiday, sickness or injury then don’t play catch up. Step back into the plan where you left off and be patient. Macmillan Cancer Support Mighty Hike training plan: South Coast The training About the hike 9 About the hike The location The route South Coast The South Downs Way covers 100 The route covers approximately 26 miles from Winchester to Eastbourne miles between Brighton Racecourse Mighty Hike and the South Coast Mighty Hike and Helen Gardens in Eastbourne. takes place along one of the most Full details of the start and finish Distance: beautiful and challenging sections points can be found on our website. between Brighton and Eastbourne. miles Expect stunning coastal views. How it works 26.2 The event is fully supported with a Approximate elevation gain: Getting prepared full buffet lunch stop at half way and The South Coast Mighty Hike sees regular refuelling stops along the you walking on trails that can be route with drinks and snacks.
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