Whether you’re planning to explore the cobblestone streets of Europe or trek through Morocco’s medinas, here’s your quick guide to preparing for an international walking tour. Based on expert advice from travel fitness specialist Becki Rupp and international women’s travel specialists Women Travel Abroad, here are the top 10 tips for preparing for a walking tour:
1. Start Training Early
Begin your preparation at least three months before your trip. “Increase your activity gradually by 10-20% each week,” advises Rupp. Start with walks in your neighborhood and slowly build up distance and time.
2. Focus on Footwear
Invest in proper walking shoes and break them in at least a month before your trip. Focus on finding shoes that are lightweight and have good traction. While those sturdy above-ankle hiking boots are nice for ankle stability, they also are a lot heavier than a trail running sneaker. Remember, the more weight you have on your feet, the faster you will tire out. So, comfortable light shoes are typically better than heavy hiking boots, unless you’re headed to extreme terrain.
And, don’t forget about socks. Find ones that are moisture-wicking and stay in place. Blisters are typically the result of damp socks rubbing against your skin. Merino wool or synthetic blends are better than cotton for preventing blisters.
Pro-tip: go to your local running or outdoors store to try on shoes at the end of the day. Your feet will be more tired and swollen, simulating what they’ll feel like at the end of a long walk. This will help you find shoes that fit well even if your feet swell a bit – again helping to prevent blisters.
3. Practice with Stairs
Those charming boutique hotels you’re looking forward to staying at often don’t have elevators and historic sites mean lots of stairs. Include stair training in your preparation – both up and down. Even a few flights in your local building can help build the right muscles.
4. Build Core Strength
“Planks are my go-to recommendation,” says Rupp. “You can even do them against a wall if getting on to hands and knees is uncomfortable.” A strong core helps with balance on uneven surfaces and carrying your daypack comfortably.
5. Test Your Gear
Don’t wait until your trip to try out your equipment. Practice walking with:
- Your daypack fully-loaded
- The shoes you’ll wear on tour
- Trekking poles if you plan to use them
- The clothes you’ll be wearing
Ensure you feel comfortable wearing each piece of gear at least a month ahead of your trip so that if you need to exchange something, there is still time.
6. Master Hydration
Learn your body’s hydration needs during training. Drink water regularly during walks and consider electrolyte supplements, especially for warm destinations. Staying hydrated will help you recover faster.
7. Practice Recovery
Develop a post-walk routine that includes:
- Gentle stretching
- Elevating your feet
- Using compression socks
- Rolling out or massaging your feet. Pro-tip: A tennis ball works great for rolling out sore arches.
Figure out what works best for you before the trip so that while on the walking tour, you can focus on rest each evening.
8. Train for Your Destination
Match your preparation to your destination’s challenges. Walking in Morocco in August? Train during warmer parts of the day. Heading to hilly Tuscany? Practice going up and down stairs or hills.
9. Build Up To Consecutive Walking Days
Most people can handle one day of walking, it’s the second and third days in a row that get challenging. Practice taking longer walks on consecutive days to build stamina and test out different recovery techniques.
10. Join a Group
Join a women’s international travel group for extra support and motivation. Taking an adventure with others can reduce the intimidation factor as you’ll have experienced guides in destination and before the trip even starts, you can connect with your fellow travelers to share training advice and motivation.
And, if you’re not certain that a hiking or walking tour is right for you, trying finding a local walking club or meetup first. Hit the trails locally and if you love it, then book the big international tour.
Ready to put these tips into practice? Whether you’re joining a women’s group tour or traveling solo, proper preparation will help you enjoy every step of your journey.
Join our community of women travelers and discover beautiful destinations on foot. Check out our upcoming walking tours in Croatia or Spain & Portugal designed specifically for women who love to explore.
If you want more 1-on-1 coaching from Becki ahead of a trip, visit her site to book a complimentary consultation.
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