Walk While You Can: Walkers Guide
Remember you are undertaking this walk at your own risk and Walk While You Can is not responsible for any accident, injury, loss or illness to event participants.
The walk mobile phone number for emergencies is: 087 0696931
Walk with the group at all times and follow safety instructions. The route planned follows the safest route, with most of the walk taking place on main roads
▪ There will be an escort car at the front and back of the group. Please walk on the left hand side at all times, unless indicated otherwise
▪ Do not get left behind – walk with the group and stay between the escort cars
▪ If you feel unable to continue for any reason please make yourself know to the
support vehicle at the back
▪ Increase your visibility – wear a high viz vest/armbands
▪ Do not cross the road at a bend
▪ Keep hydrated and eat regularly
▪ Take rest breaks
▪ Have the phone numbers of other group members in case of emergency
What to carry
You will be able to leave a small bag in the support car, but will need to carry anything you
need immediate access to, e.g.
▪ Water – please ensure that you have a sufficient quantity of water (this will be more than you think you need – please bring enough water with you)
▪ Sun cream and sun glasses
▪ Layers: prepare for unpredictable weather, e.g., wet weather gear, additional
wicking layer or two for warmth when you stop, a buff to protect ears, hat
▪ Spare socks
▪ Medication, plasters
Mind your feet
▪ Wear comfortable shoes that have been broken in
▪ Select good walking or hiking socks that wick away moisture. e.g., Merino wool is
lightweight, naturally breathable and anti-bacterial. Avoid cotton.
▪ Keep your feet dry. Wet feet = blisters. Change your socks during the day. If you stop
for a break, take off your shoes and air your feet.
▪ Protect your feet from blisters. Ap ply a thin layer of vaseline on your feet before putting on your socks. This helps prevent friction. You may wish to apply tape if you are prone to getting blisters.
▪ Changing your socks every two hours on the walk will prevent blisters. Your used pair of socks can be hung on your backpack with safety pins so they dry out and can then be worn again in two hours.
▪ Treat blisters ASAP: If you do get a blister, clean it, keep it covered with a sterile dressing and if necessary use a pad to take as much pressure away as possible. E.g., Compeed plasters
▪ Keep toenails short.
▪ Use walking poles. Poles help with stability and reduce stress on the joints,
particularly going up or down hill.
▪ Stretch. Roll your feet on a tennis ball or massage ball at the end of the day. Stretch
calf and hamstring muscles. Lie on the floor/bed with your bum close to the wall and extend your legs up the wall for ten or fifteen minutes. This relieves tired muscles, drains fluid and stretches hamstrings.
▪ A good purchase is pure lanolin (available from the pharmacy) to lathered it on your feet each night. Sleep wearing a light sock on your feet to help the lanolin absorb.