Walking:

Firstly, contact your GP for a check up before beginning any exercise programme if you have any medical conditions, have not exercised regularly for a year or more, are over 65, substantially overweight or smoke excessively.
Do some stretching exercises to warm up your muscles properly before walking. Stretching will add flexibility and can make your walking more comfortable. After walking, stretch again to decrease the build up of lactic acid, the chemical that causes your muscles to ache.
Make sure you drink enough fluids. Drink plenty of water before starting your walk, and take a bottle of water with you to replace lost fluids as you walk.
Before walking, put Vaseline between your toes to prevent chafing.
Take some first aid supplies, like plasters or antiseptic cream on your walk, in case of blisters.
Build up your walking slowly, gradually increasing your pace and number of steps to reduce the chance of injury.
Stop walking if you have severe pain or shortness of breath, cramps or nausea, and seek immediate medical help if necessary.
Don’t walk alone - walk with friends or family, you will be more motivated.

What to Wear:

Dress appropriately for the weather. Wear layers e.g. T-shirt and light sweater, so you can remove a layer as you warm up during your walk.
Wear thick, absorbent socks. Acrylic socks are preferable to cotton, as they prevent blisters by keeping the feet drier, reducing the likelihood of blisters.
Wear strong walking shoes or boots that you have worn on a long walk before.
Check the weather forecast and be equipped with waterproofs if necessary.
If the weather forecast is good, take a hat/cap to protect you from the sun, and some sun screen.
Take a light rucksack to carry any excess clothing, sunscreen, water, plasters etc.

Get a good night’s sleep the night before so that your body is ready for the walk.
Have a good breakfast so that your body is fuelled up and ready to go.
Pack light snack bars such as cereal and health bars to keep your body topped up with energy throughout the day.
Arrive at the starting point in plenty of time to meet up with friends and register for the start of the walk.
Take a camera – you’ll have a lot of fun in a great location, capture it.