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

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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.

3 easy steps to becoming a Just Walk Media Champion!

Are you ready to prove yourself a Media Champion and win your 2018 Just Walk entry fee back? 

If you’re up for the challenge, then read on…

Our next Just Walk event is on 12th May 2018 and we’re already gearing up for the biggest, busiest year yet, and thought we’d test our Just Walkers boldness to see if you can earn your badge as a Just Walk Media Champion. 

It’ll require a dash of courage and a smidge of nerve to achieve – are you up for the challenge?

What do you have to do?

Just follow these 3 steps by 1 May 2018:

1. Just book your place for next year’s Just Walk event – right here

2. Just contact your local newspaper BEFORE the 12th May and convince them to print a picture of you, saying that you’re fundraising for the charity of your choice at the Just Walk event.

3. Just prove it with a picture: send us your proof to events@acrossthedivide.com OR visit us on Facebook or Twitter ‘Like / Follow’ our page and post it on our timeline with the hashtag #MediaChampion

Once we have the proof of your tireless effort, we’ll reward your awesomeness by refunding your entire entry fee*!

Good luck and we can’t wait to see your entries come flooding in.


*One free place refunded per article published

Our 5 favourite Christmas walks to try over the festive period

The Christmas holidays are nearly upon us, giving friends and families the perfect opportunity to spend quality time together while enjoying the great outdoors. Wrap yourself up with the new hats, scarves and gloves you received for Christmas, and head outside for a refreshing walk. Afterwards, you can head home or find a cosy pub or café with a crackling log fire and enjoy  a warming hot chocolate or two!

Whether you choose to walk along a seaside promenade, take a ramble through the countryside or stroll through woodland, the fresh air will blow away any lingering cobwebs you may have from over-indulging over Christmas, plus its great training for those of you taking on the Just Walk challenge next year.

We’ve put together this handy guide to 5 of our favourite festive rambling routes around England covering walks in Sussex, Surrey, London, Yorkshire and Devon.

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. Seven Sisters & Birling Gap, Sussex 

Starting point: Tiger Inn, Birling Gap
Distance: 9km (5.5 miles)
Time to complete: 2 hours (average)

A classic winter’s walk that takes on one of the UK’s most photographed stretches of coastline, the chalk cliffs of The Seven Sisters. Start at the Tiger Inn and follow the South Downs Way along the coast from Birling Gap to Belle Tout Lighthouse (which has featured in numerous films and TV programmes) to make the most of The Seven Sisters before circling back inland to the pub.

Top Tip: It’s easier to walk this loop to the coast and back anticlockwise so the prevailing wind is at your back.

For further information of this Sussex walk, please click here.
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2. Temple of the Winds Walk, Surrey

Starting point: Black Down National Trust Car Park
Distance: 3.2km (2 miles)
Time to complete: 1 hour 30 minutes (average)

Follow in Alfred Lord Tennyson’s footsteps and take a walk through Black Down’s beautiful woodland and heathland. The highlight of this walk is finding the ‘Temple of Winds’, named after a Bronze Age circular bank and it is here you find the best views of the South Downs National Park. Sit on the charming curved stone seat in this little-known spot and admire the views of the West Weald.

Discover more about this Surrey walk here.
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3. Nostell Priory, West Yorkshire

Starting point: Stable Courtyard
Distance: 2.2km (1.4 miles)
Time to complete: 45 minutes (average)

Enjoy the peace and tranquillity as you stroll round lakeside paths and discover the enchanting Menagerie Garden. Originally created as a home for exotic species such as monkeys, colourful birds and even lions, Nostell’s Menagerie House and Garden is now the scene for a stunning lakeside walk.

There’s still plenty to see, from the Swiss bridge arching over the lake to the gothic archway that welcomes you as enter the Menagerie Garden and which is now home to roosting bats.

Find out more about this Yorkshire walking route right here.
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4. Richmond Park, London

Starting point: Richmond Park
Distance: 5.5km to (3.5 miles)
Time to complete: 1.5 – 2 hours (average)

A place of outstanding natural beauty, stepping into Richmond Park will make you feel like you are a million miles away from London. One of London’s largest enclosed green spaces, it is even more beautiful in winter with its frosted white forestland, icicle covered trees and expansive lakes, sometimes iced over in places. If you are lucky you may even catch sight of the beautiful fallow deer or even bats that inhabit the park.

Discover the Isabella Plantation woodland gardens with its extensive range of rare and unusual plants, refuel at Pembrooke Lodge tea rooms with a warming cup of tea and enjoy distant views of St Paul’s Cathedral from King Henry’s Mound.

Discover more about this London walk here
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5. Killerton Garden Walk, Devon

Starting point: Stable block
Distance: 1.6km to (1 mile)
Time to complete: 1 hour (average)

Take a stroll around the chapel and the delightful house gardens where you can admire winter and early spring flowers including wintersweet, the hellebores and the amazing coloured stems of cornus.

During this one-mile walk, wander through the garden’s lofty heights where you can enjoy sweeping views across the parkland to Dartmoor as well discovering hidden areas such as the Bears Hut and Rock garden.

Learn more about this unique Devon 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).

5 reasons to take on the Just Walk challenge…

We would love you to come and join us for a day of walking across the South Downs on Saturday 12th May and make every step count. It doesn’t matter what reason you have for signing up to the ‘Just Walk’ challenge, from a seasoned pro to a walking newbie, we will be right alongside you offering help, advice and support.

Here are our top 5 reasons to take on the ‘Just Walk’ challenge…

1. For charity
If you have a cause close to your heart, then a ‘Just Walk’ challenge is a great way to raise funds and really make a difference. Due to the unique nature of our challenge, once you have paid your event fee, any money raised after that goes directly to your chosen charity.

2. Personal challenge
It’s time to take you outside your comfort zone and push yourself to your limit to see what you are really made of both physically and mentally. There is a route for everyone – providing the perfect opportunity to realise your potential.

3. Fitness 
Whatever your fitness level, walking is a great way to stay healthy and the benefits are endless. Not only will you see your fitness levels increase but it will also brighten your mood and boost your self-esteem. You could also join a walking group as part of your training which will be a great social factor too.

Top Tip: Wear a Fitbit or pedometer as part of your training programme so you can track the number of steps per walk and see how you progress over the coming weeks and months.

4. Family time 
Sometimes life is very busy and can impact on quality family time together. Taking up a walking challenge as a family is a great way to enjoy spending quality time together that will make memories to last a lifetime. Bonding over a unique and positive experience has also been shown to be very beneficial to your child’s mental and social development.

5. Team building
Whether you are a group of friends, family or work colleagues, this challenge is a great way to build strong bonds and work together as a team. Supporting one another through the training, motivating each other on the day and achieving your goal as a group is a wonderful feeling of comradery.

Sound good? Interested? Ready and willing to participate?
Then what are you waiting for… sign up for the ‘Just Walk’ challenge today!

Frequently Asked Questions (FAQ’s) by our Just Walk walkers

Below are some of the answers to the questions that we are asked about the most from people thinking about joining the Just Walk challenge.

Can I do this challenge?
Yes! Due to the nature of our challenge and the fact that we have various routes for all abilities, from the novice walker to the seasoned-pro, we truly believe that you can find a walk suitable for your fitness level and goal.

Do I need to raise money for a charity?
No, not if you don’t want to. You can do this as a personal challenge and find out just how far you can push yourself, or if you would like to, you can raise money for a worthy cause close to your heart.

Can I support any charity?
Yes, the great thing about this event is that you can raise money for any charity of your choice. You pay the event fee to enter directly to us and all the money you then raise you can give directly to your chosen charity – there are no extra costs.

I’m interested – now what do I do?
It’s simple, you can book your place today either online or call us on 01297 300 504. As soon as your registration is received we’ll send out confirmation, plus an event pack, updates and information throughout the build-up to the event.

What’s included? 
You will have full ‘Just Walk’ support and advice throughout plus marshalled checkpoints along the route with drinks, snacks, (these vary from route to route) logistical and medical support, big smiles and lots of encouragement. When you cross the finishing line you will receive a Just Walk medal plus a certificate emailed out to you after the event. Once you have booked your place join your relevant Facebook group page, where you’ll receive training tips, kit advice, route information and have the chance to chat with other Just Walkers before the event.

Why have the distances changed for 2018?
If you are a previous ‘Just Walker’ you may have noticed, we have extended the distances on 3 of our routes for 2018. You can now choose to walk 10km, 25km, 35km, 45km or the BIG 60km and enjoy the stunning scenery across the South Downs for longer. We are always looking to enhance your Just Walk experience and ensure you have the best day possible; by adjusting the distances it means we can provide further support during your walk.

What time will the event start?
The 35km, 45km and 60km routes start between 08:00-08:30
The 25km and 10km routes start between 10:00–10:30
Please note, however, that timings are subject to change and we will notify you in advance if this is the case.

You will need to sign in on the day at Goodwood Racecourse between 06:30-07:30 for the 35km, 45km and 60km routes and between 08:40–09:40 for the 25km and 10km routes.
Please allow yourself plenty of time to sign in. It is also very important that you do not start the walk without signing in!

How long will the walk take me?

This will depend a lot on your experience, the conditions on the day and your fitness. The table below will give you a guide based on previous years’ walkers.

	Faster Speeds	Average Speeds	Slower Speeds
10km finish time (having started at 10:00)	Around 11:15	Around 12:00 – 13:00	Around 14:00
25km finish time (having started at 10:00)	Around 11.45	Around 13:00 – 14:00	Around 15:00
35km finish time (having started at 08:00)	Around 12:00	Around 13:00 – 14:00	Around 17:00
45km finish time (having started at 08:00)	Around 14:00	Around 15:30 – 17:30	Around 20:00
60km finish time (having started at 08:00)	Around 18:00	Around 20:30 – 22:30	Around 02:00 (Sunday 13th)

How fit do I need to be?

All of the routes chosen have been designed to be challenging yet achievable as long as you have been training beforehand and are realistic about your level of fitness. Also, the great thing to remember about these walks is that it’s not a race, so you can walk at your own pace and enjoy the day.

Is there an age limit to Just Walk?

Those under the age of 18 must be accompanied at all times by a responsible adult on all walking routes. No under 16’s are allowed on the 35km, 45km and 60km routes. There is no upper age limit but everyone's medical condition is taken into account when being permitted to take part in the walk.

What equipment will I need?

A good, decent pair of walking boots and walking socks are essential, and it is vital that you train in them so they are already broken in for the day to avoid blisters and general discomfort. A lightweight rucksack and lightweight clothing are recommended. We also advise you dress in layers so you can easily remove or add layers depending on temperature change. Waterproofs are a must!

What will I need to carry?

We recommend you carry a rucksack for the items you might need throughout the day such as food, drink, first-aid kit, sun cream, sun hat, wet weather gear and of course your camera.

Will there be food and drink available?

For those walking the 35km, 45km and the 60km race there will be hot breakfast rolls and drinks provided at the start. For all other routes, you will receive a free hot drink and you can buy food onsite. 

Checkpoints along the route will have drinks and snacks, plus a packed lunch on route for all those walking the 25km, 35km, 45km and 60km routes 

For 45km walkers, there will be hot soup and for the 60km walkers, there will also be a hot meal served on route included as part of your registration fee.

Are dogs allowed?

Unfortunately, no dogs are allowed on this walking challenge. However, there will be an exception for working dogs for the deaf or blind. Please do not bring your dogs and leave them in the car.

Is Just Walk suitable for wheelchairs or buggies?

Unfortunately, due to stiles and the terrain on the walking routes, they are not suitable for either wheelchairs nor buggies.

I’m a bit nervous about walking on my own, do you have any advice?

Don’t be nervous, there will be lots of people in the same position as you, so we are sure you will meet someone else to buddy up with. We have always found participants to be very friendly and always willing to help one another around the route.

What support is there on the day of the event?

You will be fully supported throughout your Just Walk challenge. We have checkpoints across all routes that will be fully marshalled with drinks, snacks, logistical and medical support as well as lots of encouragement. We also have a safety back up team, plus a full medical support team should you need it.

What if the weather is bad on the day?

Unfortunately, we cannot guarantee good weather. Only in the event of very severe weather conditions and a warning issued for that area will the event be cancelled. We recommend that you look at the weather forecast in the days prior to the event and wear suitable clothing as recommended in your kit list. Remember to bring kit that prepares you for all weather conditions as the weather can quickly change.

I can no longer participate in the walk, am I entitled to a refund?

We will offer a 50% refund if you cancel your place on the walk up to 28 days in advance (before Saturday 14th April 2017). Any places that are cancelled within 28 days of the walk are not entitled to any refund. Full terms and conditions can be found in your event pack which you will receive once you have registered.

How do I go about raising the sponsorship?

All charities will want to know that you are taking part in a fundraising event for them and it is a good idea to make contact early on. Once you are signed up, contact the charity (their contact details can be found on their website) and tell them about Just Walk. Ask for a fundraising pack which will include sponsor forms, and ask if they are associated with an online giving site such as Just Giving. If they wish to know more about the event, please ask them to contact us directly and we will be happy to answer their questions. It is important to remember to send all of the money you have raised directly to the charity and not to us at Just Walk, Across the Divide.