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.
_________________________________________________________________________________

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.
_________________________________________________________________________________

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.
_________________________________________________________________________________

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
_________________________________________________________________________________

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!