For many women, especially those in midlife, international travel represents an exciting new chapter. Whether it’s walking the cobblestone streets of Italy or exploring Morocco’s ancient medinas, these adventures offer unforgettable experiences – if you’re properly prepared.
“Most of my clients are women between 45-65 who are re-entering the travel space after focusing on career or family,” explains Becki Rupp, founder of Trailblazer Wellness. “They’re excited to explore independently but want to invest in their physical well-being first.”
Why Physical Preparation Matters for International Walking Tours
Common challenges women face when traveling abroad include:
- Multiple flights of stairs in historic hotels without elevators
- Uneven cobblestone streets that challenge balance
- Long days of exploration in varying weather conditions
- Carrying luggage up narrow staircases
- Extended periods of standing in museums and galleries
Your 3-Month Preparation Timeline
Here’s your month-by-month guide:
3 months out: Building Your Foundation
- Begin regular walking routine (3-4 times per week)
- Start basic strength training exercises
- Shop for and break in proper footwear
- Test different sock combinations
- Practice with a backpack
2 months out: Increasing Intensity
- Add hills and stairs to your walks
- Practice walking on consecutive days
- Incorporate balance training
- Test all your gear together
- Start training with trekking poles if you plan to use them
1 month out: Fine-Tuning
- Practice full-length walking days
- Test recovery techniques
- Ensure all gear is broken in
- Practice packing and carrying your luggage
- Do trial runs with all your walking gear
Essential Gear: Invest in Comfort
Footwear Essentials
- Trail running shoes or lightweight hiking shoes for better grip
- Moisture-wicking socks (avoid cotton)
- Consider compression socks for long flights
- Pack blister prevention supplies
Pro Tip: “Try shoes at the end of the day when your feet are swollen – if they feel good then, that’s an excellent sign,” shares Rupp.
Key Accessories
- Properly fitted backpack with waist strap
- Trekking poles if you’re doing longer hikes or going to be on uneven surfaces. They really help with balance and knee support
- Breathable, layerable clothing
- Sun protection (hat, sunglasses, sunscreen)
- Cooling towels for warm climates
Destination-Specific Training
European Walking Tours
- Stair training (both up and down)
- Walking on uneven surfaces
- Building stamina for consecutive walking days
- Practicing with your day pack
Warm Climate Adventures
- Train during warmer parts of the day
- Practice proper hydration strategies
- Test electrolyte supplements
- Use cooling accessories during training
Recovery Strategies
- Elevating feet for 15-20 minutes
- Using compression socks for recovery
- Staying hydrated with water and electrolytes
- Gentle stretching
- Self-massage techniques
Mental Preparation and Support
- Joining local walking groups
- Connecting with other women travelers
- Working with a travel-focused fitness coach
- Booking with women-focused tour companies
Ready to Start Your Journey?
Ready to explore the world on foot? Join our women’s walking tours in destinations like Spain & Portugal and embark on active adventures with like-minded women.
If you’re looking for 1-on-1 coaching, book a complimentary 30-min session with Becki Rupp. Mention Women Travel Abroad for a discount on her fitness coaching packages.
More from Women Travel Abroad
Want to travel solo, but not alone? See all Women Travel Abroad’s upcoming small-group trips here.
Want more travel tips & advice, keep reading: