May is National Walking Month

“Walking: the most ancient exercise and still the best modern exercise” - Carrie Latet

The longer lighter evenings of Spring are the perfect motivation to start walking more, and ‘Living Streets’ (a UK based charity) together with their partner ‘Change 4 Life’, aims to create a walking nation. Running their ‘National Walking Month’ campaign throughout the month of May, we just so happen to have perfectly timed it with our Just Walk event!

Did you know that walking 20 minutes every day can boost your mood, burn calories and improve your heart and blood circulation? In fact, a brisk walk for 30 minutes every day is said to reduce your risk of a stroke by 27%. The benefits are high, the cost is low and you can even raise money doing it for a worthy cause should you wish too.

For more than 85 years Living Streets have been campaigning to improve the streets, roads and the experience to enjoy walking. This has led to the first zebra crossings and finding ways to constantly improve our community; from dropped kerbs to major changes in speed limits.

Living Streets is also promoting walking to school as part of their national campaign, school children wanting to do their part can do so on 21st - 25th May. Their ambition is that every child walks to school, and say “A generation ago, 70% of us walked to school – now it’s less than half.” They want to reverse this decline and for children to be energised and empowered, and to make walking to school their natural choice. You can find out more information here.

A survey of 1,000 parents commissioned from YouGov found that one in four parents said they did not consider walking their child to school. However, four out of five said they had walked to school when they were young. You and your family can play your part this May!

Join us on May 12th at Just Walk and enjoy the stunning views from Goodwood Racecourse. We offer the unique challenge of walking the distance that best suits you, whether it’s 10km or 25km (that you can do with your children and as a family), or the 35km, 45km or the BIG 60km. This walk can be to raise money for charity, for a personal achievement or a fun healthy walk with friends and family.

If you want to take part in the National Walking month of May 2018 and enjoy the benefits of Just Walk’s Goodwood event then book your place today here.

The importance of nutrition for your Just Walk challenge

Hi, I’m Craig Peters and I’m delighted to be working with Just Walk as their resident Personal Trainer to provide lots of helpful fitness and nutrition advice to help prepare you for your Just Walk challenge.

To ensure you are feeling great and as prepared as can be in the lead up to your Just Walk challenge it’s important to think about what you are going to eat pre-walk and during the event to help you with endurance and maintain your energy levels. Here is what I would suggest:

Before: The day and evening prior to the event you should look to take on a decent level of carbohydrates, which provide energy and are the most important source of fuel for exercise. Your body can store small amounts of carbohydrate in the muscles and liver as glycogen, but these stores are limited so you need to make sure you’re fully fuelled before the event.

Personally, I love a bit of sweet potato, quinoa, chickpeas or lentils, and a good intake of any high-level carbohydrate foods the night before will help to top up your glycogen (energy) stores.
Be sure to opt for wholegrain varieties such as whole-wheat pasta, brown rice or wholemeal bread as the fibre in whole grains provide a slower release of energy – you don’t want to go off full throttle only to physically crash 20km in. Other good sources of carbohydrates include potatoes (with skins), couscous, beans and pulses. However, most importantly, remember to add generous portions of fruit and vegetables and get your protein from the likes of fish, chicken, turkey, beans, eggs, nuts or lower fat dairy foods.

During: You’ll certainly need something during your walk to give you a much-needed boost when you “hit the wall”, and we’ve all been there! The exact number of calories that you use up will depend on a range of factors, including walking speed, distance, weight, age, gender and muscle tone. However, an average woman weighing 70kg and walking 3 miles per hour (1 mile every 20 minutes) would burn around 230 calories an hour.

When I need an extra energy boost, a banana combined with natural crunchy peanut butter with no palm oil is the perfect snack (you just can’t beat it for me!). Fruit is a healthy snack and the natural sugars will provide a quick energy boost. Different fruits contain various vitamins and minerals, as well as fibre. Try bananas, apples, berries, orange segments and grapes.

In addition, fruity flapjacks and granola bars are both very practical in terms of carrying the items, whilst also a great source of energy. The fruit contained within these products will give you a quick boost of energy due to the sugar content, whereas oats are a starchy carbohydrate, which provides longer lasting energy. Oats also contain fibre, which may help you to feel fuller for longer.

Fluids: You don’t need me to say it; drink plenty of water. However, you must remain aware that there are dangers in drinking too much, which can result in hyponatremia: low blood salt level and fluid overload. Then, on the other-hand, you risk drinking too little and becoming dehydrated. A lot will depend on various factors such as the weather (bear in mind it will be May and Spring should have well and truly arrived), your body’s reaction to the demands of the event, sweat rate, age, etc.
Your body is under extreme stress during long distance walking.

You need to ensure you have access to fluids (there are plenty of water stops along the route) and ultimately that you are able to drink when thirsty. Don't risk running dry; wearing a hydration pack to ensure you will have fluids available at all times is really beneficial. 

The key is to respect the Just Walk event, respect the BIG 60km epic route and respect the terrain; both the inclines and declines. Remember, if you are not mentally ready, you are never physically prepared. That’s the key with anything, but more so when it comes to physical activity such as this.

Good luck!
Enjoy it; soak it up, drink it in, and be mindful, as events such as these don’t come around every day.

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About the writer:
Craig Peters is a qualified Level 3 personal training instructor, behavioural coach, and motivational speaker. Not only is Craig a professional, experienced personal trainer, he also enjoys pushing the boundaries and testing his own fitness levels and limits.

In 2016 he completed over 67,000 burpees, a full body exercise, to help raise £17,000 for St George’s Hospital in London. They saved the lives of his twin sons after they were diagnosed with stage 4 twin-to-twin transfusion syndrome. Craig’s fundraising efforts meant the hospital was able to purchase one of the machines used to save the lives of his twin boys.

Craig is also supported by global footwear and apparel brand, Reebok, who in February 2017 invited him as one of just 44 athletes in London, Sydney, Los Angeles and New York to take part in a unique Guinness World Record event to launch its new Nano 7 shoe. Craig also attempted to break the Guinness World Record for the most number of burpees within 24 hours. However, having reached 6,500 he had to retire due to exhaustion but is ready to attempt it again in July this year!

Looking for personal training to help you through our Just Walk event? Craig is very happy to help any of our Just Walkers with their training, if this is something you’d like to discuss, please fill out this form and Craig will be in touch.

The BIG 60km Just Walk – Warms-ups and Training

Hi, I’m Craig Peters and I’m delighted to be working with Just Walk as their resident Personal Trainer to provide lots of helpful fitness advice and suggested training routines to help prepare you for your Just Walk challenge.

Firstly, congratulations on making the courageous choice to take part in the 12th annual Just Walk event and participate in the BIG 60km! You are in for an experience you’re likely never to forget; the spectacular and mesmerising views of the South Downs is something you’ll have a chance to admire throughout the duration of your trek, you will create an unbreakable bond with your fellow walkers and achieve a truly astounding goal.

But how do you prepare physically and mentally for endurance walks of what can certainly be a gruelling task, even for some seasoned walkers? 
Let’s start with training; the following suggested routines will hit all the right areas to help prepare you for the BIG 60km Just Walk with upper body strength, cardio fitness, core stability and enhanced flexibility. What’s more, building confidence in your training will also help ensure you are mentally prepared too. You may ask how I know this and it’s because I have personally created it and have completed it many times myself. The following three days have been taken directly from my own six-week personal training programme which is available from my website and if you’d like to know a little more about my experience and qualifications, please see the end of this blog.

Warm-ups and Training 
I highly recommend training at least three times a week starting a minimum of four weeks prior to the event (even better if you are well underway with your training already!) With a few of these exercises you will be required to have access to a set of dumbbells and I also suggest using a mat for your core and abs works.

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Warm up for beginners:
40:20 (40 seconds of work on each exercise and 20 seconds rest in between each exercise)
• Star jumps
• Push-ups (knees can be placed on floor for ease)
• Front plank
• Reverse lunge (alternating legs)
• High knees

----------------------------

Routine 1

Warm up:
45:15 (45 seconds of solid work on each exercise and 15 seconds rest in between each exercise)
• Reverse lunge followed by knee up (alternating legs)
• Bunny hop burpees
• High knees
• Lateral bear crawl
• Crawl out to push-up

Training: x 3 sets 
Perform each exercise solidly for 40 seconds and rest for 20 seconds in-between.
Rest for 90 seconds between each complete set.
• Dumbbell front squats
• Push-ups
• Dumbbell bicep curl
• Lateral burpees
• Dumbbell reverse lunge
• One legged V-Sits
Rest for two minutes after you have completed x 3 sets then:
• One minute of plank
• One minute of side plank with hip thrusts – left side
• One minute of side plank with hip thrusts – right side

----------------------------

Routine 2

Warm up:
45:15 (45 seconds of solid work on each exercise and 15 seconds rest in between each exercise)
• Crawl out with knee to each elbow
• Lunge with scaption
• Crouched punching
• 10 high knees/10-star jumps – keep alternating until the 45 secs are up
• Side shuffle burpees

Training: x 3 sets 
Perform each exercise solidly for 40 seconds and rest for 20 seconds.
Bodyweight circuit resting for 90 seconds between each complete set.
• Chest to ground burpees with tuck jump
• Running lunges
• Push-up with t-frame
• Bicycle crunches
• Split squat jumps
• Tuck complex
After you have completed the x 3 sets rest for 2 minutes, taking on plenty of water.
• Then x 2 sets
• 20 x push-ups
• 10 x Regular chest-to-ground burpees
Then to complete:
Accumulate 2 minutes of plank.
(If you need to drop at any point then stop the clock and resume the hold again as quickly as you can.)

----------------------------

Routine 3

Warm up:
• Lizard lunges
• Split squats
• Skater jumps with hop
• Plank and knee to elbow
• Tuck jumps

Training: x 3 sets 
Perform each exercise solidly for 40 seconds and rest for 20 seconds.
Bodyweight circuit resting for 90 seconds between each complete set.
• Plank jacks
• Burpee and four mountain climbers
• Running lunge and tuck jump
• Narrow grip push-up to wide grip push-up
• Six-point burpees
• Long jump to backward hop
• Shoulder taps
• Single leg swing (alternating each leg)

90 second rest
Accumulate three minutes of hollow body hold and then three minutes of plank.
Now I know these routines may not be for everybody, which is why I’ve also created a routine for beginners which can be done at home and requires no equipment whatsoever:

N.B. A quick search on Google of the terms listed in the warm-ups and / or training sections will demonstrate how to execute the moves.

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Stretching and Cooling Down 

It’s very important when taking on an extreme physical walking challenge that you stretch regularly after your exercising / training in order to keep your muscles strong, healthy, flexible and most importantly injury free.

To see several various examples of useful stretching routines, please click here.

----------------------------

About the writer:

Craig Peters is a qualified Level 3 personal training instructor, behavioural coach, and motivational speaker. Not only is Craig a professional, experienced personal trainer, he also enjoys pushing the boundaries and testing his own fitness levels and limits.

Find out more about our resident personal trainer Craig here, plus his advice on what to eat pre-walk and during your Just Walk challenge. 

The 35km and 45km Just Walk – Warms-ups and Training

Hi, I’m Craig Peters and I’m delighted to be working with Just Walk as their resident Personal Trainer to provide lots of helpful fitness advice and suggested training routines to help prepare you for your Just Walk challenge.

Firstly, congratulations on making a courageous choice to take part in the 12th annual Just Walk event and participate in either the 35km or 45km route! You are in for an experience you’re likely never to forget; the spectacular and mesmerising views of the South Downs is something you’ll have a chance to admire throughout the duration of your trek, you will create an unbreakable bond with your fellow walkers and achieve a truly astounding goal.

But how do you prepare physically and mentally for this type of challenge?
Let’s start with training; the following suggested routines will hit all the right areas to help prepare you for either the 35km or 45km Just Walk with upper body strength, cardio fitness, core stability and enhanced flexibility. What’s more, building confidence in your training will also help ensure you are mentally prepared too. You may ask how I know this and it’s because I have personally created it and have completed it many times myself. The following three days have been taken directly from my own six-week personal training programme which is available from my website and if you’d like to know a little more about my experience and qualifications, please see the end of this blog.

Warm-ups and Training 

I highly recommend training at least three times a week starting a minimum of four weeks prior to the event (even better if you are well underway with your training already!) With a few of these exercises you will be required to have access to a set of dumbbells and I also suggest using a mat for your core and abs works. 

----------------------------

Warm up for beginners:

40:20 (40 seconds of work on each exercise and 20 seconds rest in between each exercise)

• Star jumps

• Push-ups (knees can be placed on floor for ease)

• Front plank 

• Reverse lunge (alternating legs)

• High knees

----------------------------

Routine 1

Warm up:

45:15 (45 seconds of solid work on each exercise and 15 seconds rest in between each exercise)

• Reverse lunge followed by knee up (alternating legs)

• Squats jumps                                                                                                    

• High knees

• Star jumps 

• Crawl out to push-up

Training: x 2 sets 

Perform each exercise solidly for 40 seconds and rest for 20 seconds in-between.

Rest for 90 seconds between each complete set.

• Hip thrusts 

• Push-ups

• Mountain climbers 

• Burpees

• Alternating reverse lunge

• V-Sits

Rest for two minutes after you have completed x 3 sets then:

• One minute of plank

• One minute of side plank with hip thrusts – left side

• One minute of side plank with hip thrusts – right side

----------------------------

Routine 2

Warm up:

45:15 (45 seconds of solid work on each exercise and 15 seconds rest in between each exercise)

• Front lunges 

• Twisting mountain climbers 

• Crouched punching 

• High knees 

• Jumping jacks 

Training: x 2 sets 

Perform each exercise solidly for 40 seconds and rest for 20 seconds.

Bodyweight circuit resting for 90 seconds between each complete set.

• Tuck jumps

• Jumping lunges

• Ski-jumps 

• Bicycle crunches

• Split squat jumps

After you have completed the x 2 sets rest for 2 minutes, taking on plenty of water.

• Then x 2 sets

• 20 x push-ups

• 10 x Regular chest-to-ground burpees

Then to complete:

Accumulate 2 minutes of plank.

(If you need to drop at any point then stop the clock and resume the hold again as quickly as you can.)

N.B. A quick search on Google of the terms listed in the warm-ups and / or training sections will demonstrate how to execute the moves. 

----------------------------

Stretching and Cooling Down 

It’s very important when taking on an extreme physical walking challenge that you stretch regularly after your exercising / training in order to keep your muscles strong, healthy, flexible and most importantly injury free.

To see several various examples of useful stretching routines, please click here.

----------------------------

About the writer:

Craig Peters is a qualified Level 3 personal training instructor, behavioural coach, and motivational speaker. Not only is Craig a professional, experienced personal trainer, he also enjoys pushing the boundaries and testing his own fitness levels and limits.

Find out more about our resident personal trainer Craig here, plus his advice on what to eat pre-walk and during your Just Walk challenge. 

The 10km and 25km Just Walk – Warms-ups and Training

Hi, I’m Craig Peters and I’m delighted to be working with Just Walk as their resident Personal Trainer to provide lots of helpful fitness advice and suggested training routines to help prepare you for your Just Walk challenge.

Firstly, congratulations on making a great choice to take part in the 12th annual Just Walk event and participate in either the 10km or 25km route! You are in for an experience you’re likely never to forget; the spectacular and mesmerising views of the South Downs is something you’ll have a chance to admire throughout the duration of your trek, you will create an unbreakable bond with your fellow walkers and achieve a truly astounding goal.

But how do you prepare physically and mentally for this type of challenge?
Let’s start with training; the following suggested routines will hit all the right areas to help prepare you for the 10km or 25km Just Walk with upper body strength, cardio fitness, core stability and enhanced flexibility. What’s more, building confidence in your training will also help ensure you are mentally prepared too. You may ask how I know this and it’s because I have personally created it and have completed it many times myself. The following three days have been taken directly from my own six-week personal training programme which is available from my website and if you’d like to know a little more about my experience and qualifications, please see the end of this blog.

Warm-ups and Training 

I highly recommend training at least three times a week starting a minimum of four weeks prior to the event (even better if you are well underway with your training already!) With a few of these exercises you will be required to have access to a set of dumbbells and I also suggest using a mat for your core and abs works. 

----------------------------

Warm up for beginners:

40:20 (40 seconds of work on each exercise and 20 seconds rest in between each exercise)

• Star jumps

• Push-ups (knees can be placed on floor for ease)

• Front plank 

• Reverse lunge (alternating legs)

• High knees

----------------------------

Routine 1

Warm up:

45:15 (45 seconds of solid work on each exercise and 15 seconds rest in between each exercise)

• Sprinting on the spot

• Squats 

• High knees

• Crunches 

• Push-ups

Training: x 2 sets 

Perform each exercise solidly for 40 seconds and rest for 20 seconds in-between.

Rest for 90 seconds between each complete set.

• Side jumps 

• Push-ups

• Walk-out Burpees (no jump)

• Alternating reverse lunge

• Flutter kicks

Rest for two minutes after you have completed x 3 sets then:

• One minute of squat hold 

• One minute of squat jumps 

• One minute of squat hold

N.B. A quick search on Google of the terms listed in the warm-ups and / or training sections will demonstrate how to execute the moves. 

----------------------------

Stretching and Cooling Down 

It’s very important when taking on an extreme physical walking challenge that you stretch regularly after your exercising / training in order to keep your muscles strong, healthy, flexible and most importantly injury free.

To see several various examples of useful stretching routines, please click here.

----------------------------

About the writer:

Craig Peters is a qualified Level 3 personal training instructor, behavioural coach, and motivational speaker. Not only is Craig a professional, experienced personal trainer, he also enjoys pushing the boundaries and testing his own fitness levels and limits.

Find out more about our resident personal trainer Craig here, plus his advice on what to eat pre-walk and during your Just Walk challenge. 

Our 5 favourite Spring walks to try this Easter

The Easter holidays are nearly upon us, giving friends and families more time to spend together to enjoy the sunshine (hopefully) and fresh air. These seasonal changes make fitness training far more pleasant and we can take great delight in some of the amazing Spring walks that the South East has to offer.

We’ve put together this handy guide to 5 of our favourite routes around South-East England covering West Sussex, East Sussex, Hampshire, Surrey and London.

We’ve deliberately picked walking routes that come in at less than 10km, making them more suitable for younger families, varied fitness levels and ages alike, take a look and see… 

1. Explore ancient woodland whilst walking in West Sussex

Slindon Estate, West Sussex

Starting point: Eartham

Distance: 6km (3.8 miles)

Time to complete: 1 hour 30 minutes (average)

It was pretty obvious that the South-Downs would feature on this list, it is after all the home of Just Walk, and this one is certainly one of our favourites for this time of year.

As the largest traditional estate occupying the South Downs, Slindon is a well traversed area. Starting at The George Inn at Eartham, this splendid walk around Nore Hill Folly really encapsulates the beauty of the South Downs, truly coming alive around mid-April time, when the bluebells bloom under the expansive canopies of old beach trees. Perfect training terrain.

For further information of this walk, please click here.

2. Walk amongst the Bluebells in East Sussex

Crowhurst Walk, East Sussex

Starting point: Crowhurst Railway Station

Distance: 5.5km (3.5 miles)

Time to complete: 1 hour 30 minutes (average)

Crowhurst Walk offers a mix of scenery along its route, guiding you around the village of Crowhurst itself and through the ancient woodland reserve at Fore Wood. In spring, the Wood is a mass of bluebells, you might also see early purple orchids

Along the way, you’ll pass The Ancient Yew in Crowhurst Churchyard, thought to possibly predate the Roman’s – that’s nearly 3,000 years old! This area is also teaming with wildlife, particularly when you reach Fore Wood, owned by the RSPB; naturally, birds are the main attraction, and you can expect to encounter numerous species of woodpecker, moorhen, mallard and, if you’re lucky, kingfisher and grey heron.

Discover more about this walk here.

3. A walk for butterfly and dragonfly spotting in Hampshire 

New Forest, Hampshire 

Starting point: Hale Purlieu car, National Trust car park

Distance: 4.8km (3 miles)

Time to complete: 1 hour – 1 hour 30 minutes (average)

Perfect if you’re looking for something a little more adventurous, this route takes you in a figure of eight through Hale Purlieu, guiding you across streams.

With fantastic views overlooking the New Forest Northern Common’s valleys and mires, the area is home to various types of wildlife, so keep an eye out for flying insects like dragonflies, butterflies and birds like stonechats and Dartford warblers. From March to July its nesting bird season, so if you’re bringing your dog, be sure to keep it on a leash at all times. Also, be prepared to cross the shallow streams - waterproof boots will be needed.

Find out more about this route right here.

4. Walk across stunning woodland and heathland in Surrey 

Frensham Walk, Surrey

Starting point: Bacon Lane, Churt

Distance: 9.6km (6 miles)

Time to complete: 1 hour – 3 hours (average)

Enjoy rambling through the heathland and woodland around the village of Frensham, taking in the beautiful views. This walk encompasses the two ponds of Frensham known as Great Pond and Little pond as well as interesting and unusual wildlife; sand lizards, Dartford warblers, nightjars, and plants such as the insectivorous sundew.

Stop for refreshments at Frensham Little pond, where you can fill up on tasty snacks and homemade cakes. Alternatively, there’s the popular The Holly Bush pub further into the walk.

Discover more about this walk here.

5. Walk a disused railway at London’s longest linear nature reserve

Parkland Walk – North West London 

Starting point: Finsbury Park, London

Distance: 5.5km to (3.5 miles)

Time to complete: 1.5 – 2 hours (average)

This walk offers an excellent opportunity to experience wildlife right in the heart of the city. Take in some alternative views of London whilst trekking the course of a railway that runs from Finsbury Park, through Alexandra Palace at the turn of the century.

Take a dawn walk here in Spring, when it is less busy and you’ll be greeted with the railway’s dawn chorus, a remarkable sound, and not one often heard in the city.

Learn more about this unique London walk here.

We’d love to hear from you and find out what your favourite walk is and where it is. Please feel free to comment on our blog… we may also share these on our social media platforms too (thank you in advance).

Become part of Just Walk’s volunteer team for a unique and rewarding experience

Calling any early risers wanting to help support our walkers and enjoy a unique experience the morning of Saturday 12th May 2018 behind the scenes at Goodwood Racecourse: we’re looking for volunteers… the super-duper kind!  

If you are enthusiastic, friendly, helpful and committed, we would love to have you join our volunteer team. Your duties will include meeting and greeting new arrivals, helping with the registration process, signing people in, and possibly a few other small jobs that often present themselves on the day. You’ll play an important role in ensuring our Just Walk 2018 event goes off without a hitch and all our walkers have a stress-free start to their challenge.

As one of our valued team members, you’ll experience the amazing atmosphere at Goodwood Racecourse for yourself. As our walkers gather, you’ll be swept up in the excitement as the anticipation for the start of the event reaches fever pitch. Enjoy hearing previous ‘Just Walkers’ regale one another with past Just Walk stories and watch as old friends catch up and new friendships are formed.

Volunteering is a rewarding experience and a great opportunity to get involved and give something back. If you live local to Goodwood Racecourse, looking for event work experience for your CV or planning on coming down to support friends, family or a work team, why not offer a couple of hours of your time and do your bit as well. Aside from your volunteering duties, there will be plenty of time to wave the walkers off as they set out on their chosen route, and to be there as they cross the finish line offering words of encouragement as well as lots of cheering and clapping. 

If you’re an early bird and love the idea of mucking in, we’d love your help. Your ‘superness’ will be rewarded with a FREE bacon sandwich and a steamy hot cuppa waiting for you upon your arrival.

Interested? If you are ready and willing to volunteer your time and put your super-duperness out there, please contact Kate or Gemma on 01297 300 504 for further information.