TrainingFor increased versatility and resistance, try incorporating interval training in your walks. This method is also known as Fartlek. Walk at different speeds and gradients, on the treadmill or outdoors.
NutritionTwo to three days before a long-distance walk, have meals with ample carbohydrates. These will be your fuel. A backpack with nutritious snacks and the right drinks is a must for long distances. Make sure to take water and some provisions with you.
SupplementationKeep energy gels and bars at hand so you don't run out of energy or become dehydrated. Go with sports drinks that contain carbs and mineral salts in case you'll be walking for more than 1 hour.
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Build up some good energy reserves with protein and carbohydrate supplements. Oats are also an excellent energy source.
It's important to rehydrate the body and to replenish macronutrients and mineral salts. Combine a whey shake with a source of carbohydrates.
Make sure your diet contains antioxidants and that your body has access to all the vitamins it needs.