Training for Long Distance Walks (30 Miles +)

By Emma Shipley

Taking on a 30 mile (or longer) walk is an incredible goal and one that’s absolutely achievable with the right preparation. Whether you’re building towards your first big distance or stepping up to an ultra event, your training should focus on consistency, strength, and smart planning.

Here’s how I recommend approaching it 👇

Start Early (6 Months if You Can)

My biggest piece of advice? Give yourself time.

Ideally, start training around 6 months in advance (or earlier). This allows you to:

• Build distance gradually

• Reduce injury risk

• Improve confidence over time

• Enjoy the process rather than rush it

There’s no need to cram miles in, steady and consistent always wins.

Build Time on Your Feet First

When it comes to long distance walking, nothing replaces time on your feet.

You don’t need to be running or doing anything fancy just walking consistently and gradually increasing distance. Your body adapts best when you build up steadily.

A really effective approach is:

• Back-to-back walking weekends

• For example: 20 miles one day, 10 miles the next

This teaches your body how to keep going when it’s already tired which is exactly what happens on big event days.

Add Hills = Build Stamina

Flat miles are great, but if you really want to improve endurance, start adding ascent into your training routes.

Hills:

• Build strength in your legs

• Improve cardiovascular fitness

• Make flatter routes feel easier

Even small, consistent elevation gains make a big difference over time.

Strength Training Matters More Than You Think

Walking long distances isn’t just about legs, it’s full body.

If you’re carrying a rucksack for hours, your:

• Core

• Back

• Shoulders

are all working constantly.

Adding full-body strength training 2–3 times per week can make a huge difference. This can be:

• Bodyweight training (squats, lunges, step-ups, planks)

• Gym-based work (deadlifts, rows, core work, loaded carries)

Stronger all-round =✔ Better posture with a pack✔ Less fatigue through the shoulders and back✔ Reduced injury risk✔ More energy late in the walk

Train With Your Kit (Never Leave It to Chance)

One of the biggest mistakes people make is turning up on the day with brand new kit.

👉 Never try anything new on event day.

Use your training walks to test:

• Boots or shoes

• Socks

• Backpack

• Waterproofs

• Nutrition and hydration

You want everything to feel familiar and comfortable. If something rubs or doesn’t work you’ll find out in training, not on the big day.

Practice Your Fuel Strategy

Food is just as important as fitness.

Whatever you plan to eat on your event day, practice it during your long walks.

This helps you:

• Avoid stomach issues

• Learn what keeps your energy steady

• Build a routine

Prioritise Protein for Recovery

Recovery is where the real progress happens.

A simple but effective change is increasing your protein intake:

• Think two chicken breasts instead of one

• Add options like cottage cheese into your lunch or snacks

Protein helps repair muscle, reduce soreness, and keep you ready for your next session.

Sleep Is Part of Your Training

It’s easy to focus only on the miles, but sleep is just as important.

Good sleep hygiene can make a huge difference:

• Limit screen time before bed

• Try a herbal tea in the evening

• Keep your room cool and dark

This helps:

• Muscle recovery

• Energy levels

• Overall performance

Train hard, but recover properly.

Track Your Progress

Seeing your progress builds motivation and consistency.

It can be as simple as:

• Keeping a diary

• Logging walks, distances, and how you felt

Or using an app like Strava to track your miles and look back on how far you’ve come.

Keep It Simple and Consistent

You don’t need complicated plans to prepare for a 30+ mile walk.

Focus on:

• Regular walking

• Gradual distance increases

• Back-to-back days

• Strength work

• Good nutrition and sleep

Do the basics well, and you’ll be in a strong position come event day.

Ready to Take It Further?

If you’re looking to put your training into practice, we run a range of fully guided long-distance events throughout the year. From stepping stone distances right up to bigger days out.

👉 Explore our upcoming challenge walks here:https://www.yorkietalkies.co.uk/challenge-walks

Final Thoughts

Long distance walking is as much about mindset as it is fitness but the right training builds both.

Put the time in, start early, stay consistent, and trust the process. There’s nothing quite like the feeling of completing those bigger miles and it all starts with the work you do beforehand.

See you out on the trails 🥾✨