What is Long-Distance Walking? 

While long-distance walking has become quite popular, it has been around for many years. President John F. Kennedy brought it to the American public’s attention when he challenged the American public to be as fit as the military and to be physically able to walk 50 miles in one day. Bobby Kennedy took on his brother’s challenge when he walked 50 miles from Potomac, MD to Harpers Ferry, WV on one February day in 1963. Now, young and old around the world are taking up long-distance walking – and FreeWalkers is helping them…and you!

FreeWalkers offer walks ranging from 5 – 50 mile walks in one day throughout the year. The pace of our walks can range from a gentle 2.5 mph to a more challenging pace of 4 mph, with many of the walks allowing walkers to select their own pace. Hiking wooded trails is generally slower than walking on sidewalks/roads. How fast a particular walk maybe will depend on several factors: mileage, size of the group, rest stops, terrain, weather conditions, the walk coordinator and at times unexpected situations such as road/trail closures and more. 

We do our best to describe each event, but if you have any questions, you can always reach out ahead of time. Many of the walks allowing the walker to self-select a shorter distance. 

If you have not walked long distances yet, you should probably start with shorter distances until you build your physical and mental endurance and your body’s tolerance for it. We’ve had marathon runners walk with us and say, “Wow, I thought this was going to easy; it’s not.” Walking exercise muscles differently than running, or bicycling.

What is the best shoe for walking?

The first line of defense to have a “successful” walk is to have a good pair of walking shoes. Often, folks ask, “What is the best shoe for walking?” The answer is, “There is no one best shoe for all.” Our feet are as varied as the many brands and styles of shoes to choose from. Do your homework, ask questions, experiment and when you find what works for you, you will know it and likely stick with it ongoing.

A good place to shop for shoes is physical athletic stores where you can buy, wear and return/exchange what doesn’t work for you. Investigate which stores will accept returns, provide a store credit, or a full refund. 

Once you identify your favorite shoe you can shop anywhere for it. One tip for athletic shoes is to consider a ½ size larger than your normal shoe size. This allows for different thickness of socks, swelling feet and room to move your toes, all of which are important.

What socks should I wear? 

The recommendation for socks is high-quality moisture-wicking socks or wool socks (e.g., Thorlo, Bombas, Smartwool and Hylaea) that are designed for walking or hiking. Thickness depends on your feet and personal preference. We strongly recommend avoiding cotton socks - period. Like shoes, there are so many great brands to pick from. Synthetic compression socks are another option. Good socks can be pricey, but for long-distance walking it’s worth the investment. Wearing a thin wicking sock liner under your socks might be an option for very long walks. It’s a good idea to pack an extra pair to change if your feet get wet or sweaty, or you feel blisters starting. More on that…

How do I prevent blisters? 

Keep in mind that blisters are formed by the rubbing of your feet against socks, so you will want to reduce the friction for those parts of your feet that are susceptible to blisters. There are no guarantees you will not get blisters even with the best preventative strategies, but you can try. Consider prepping your feet with a lubricant, e.g., talcum powder or petroleum jelly. Today there are great products on the market that prevent chafing such as Bodyglide, Gooch Guard, Chamois Butt'r which can be found in most athletic stores and available online. Use any of these products in accordance with the manufacturer’s instructions. Some walkers find applying kinesiology tape to the parts of your feet prone to blisters before starting the walk is helpful. Socks that don’t move, e.g., properly size or are slightly elastic, are additional variables to investigate.

You will know if a blister is developing as your skin may feel warm and sensitive. If this starts, you may want to re-apply the treatment as soon as you can. Carry band aides, moleskin and tape if you choose.

It's more common to experience blisters than not, so be prepared. There are medications and ways of treating blisters and different schools of thoughts on this.

How will I feel after a long walk? 

A combination of hours on your feet and your body constantly moving may take a toll on you. Even if you’ve done everything right, you may be tired and sore following a long day of walking. Among the better remedies for a quicker recovery is to tend to your body before and during the walk - drink lots of water, eat before & during the walk and be aware of possible mineral/electrolyte depletion; after the walk, repeat these treats – drink water, eat a light meal and do some total body stretches, then rest and elevate your feet. If you are driving in a car or sitting on a train after your walk expect your muscles to stiffen up – it’s normal, so as you stand up be careful. 

What should I pack for a one day walk? 

There are a few things that are essential and others that may be optional depending on where and how far you’re walking or hiking and your personal experiences.

Remember, almost all of our walks are non-supported so you will have to bring whatever you will need/want. We have found that the following are considered essential by many walkers: a fully charged cell phone and back up battery, bug repellent, water/liquids, sunscreen, tissues/wipes, cash/card, food, rain gear, basic first aid supplies for your personal needs, e.g., bandaids, ointment, any pain medication you prefer. Beyond that, what you pack depends a lot on where and how long you’ll be walking/hiking, hot or cold weather, and your personal preferences. Trail hikes, which generally don’t have anywhere to stop and buy supplies require more planning. On town or city walks you may be able to stop for things, but don’t count on it.

How should I wear? 

Cold days: Layers, layers and more layers: Layering is a three-part system that includes a lightweight base layer to wick sweat away from your skin, a mid-layer to insulate you from the cold and a shell layer that keeps wind and moisture out. On top of this, it’s helpful to carry something for rain just in case. Hat, gloves, neck gaiter, sunscreen and rain gear. Avoid wearing cotton; it absorbs moisture in both hot and cold weather and doesn’t dry quickly.

Warm to hot days: Again, layers are always useful. Carry a pack so you can peel and pack away what you might take off. Some warm days can be chilly in the morning and get super-hot later in the day – so be prepared. A short-sleeve or tank top first, again light layer over and perhaps a shell for wind/rain. Some folks like zip off pants that keep you warm on a cool morning, and you can convert to shorts later in the day. 

If you’re sensitive to the sun, lightweight wicking clothes can be used to cover your body; sunscreen can also be a worthwhile option.

Socks, shoes, blisters, clothes selections, food - these are all variables that are particular to YOU. You will fail on anyone of these selections, from time to time. However, you will always find another FreeWalkers’ walk to address that failure…and we hope you will join us for all the experiments you will undertake in order to explore the great outdoors….one walking step at a time.