Marching Songs. pdf format
Marching songs help keep a team together, boost moral, instill a team spirit, and maintain a good walking pace. Anyone who has done Nijmegen will recognise a few of these songs. My appologies for the content as the words are sexist, however it is doubtful if these words will change in the near future.
The tips and advice are based on experience and what I would do in these situations, my medical training is limited to basic first aid and is out of date, therefore please take the advice as it is intended, as a guide only. If you are unsure or disagree on anything below seek professional advice.
Exercise is generally good for you having many benefits; however professional medical advice should always take precedence over general tips, such as the advice on this web page. Before you start training, consider your background, family medical history, existing medical condition, age, over/under weight, last time you did regular exercise, what fitness level you are trying to achieve, time since last medical check up, if these or any other factors raise doubts or concerns over your health / physical condition, consult a doctor! If at any point you feel unwell before or during training stop and re-assess the need to seek medical advice.
Train regular (weekly) and gradually increase the walking distance. Listen to your body during training and slow your pace if necessary, or adjust the distance. Get a dog that likes regular long walks.
Whether training participating in a main event or after a prolonged rest stop, start each period of exercise slowly and let your muscles warm up gradually. This helps reduce the risk of strains and other problems. Again Listen to your body and increase your pace once your muscles have warmed up.
Both eating and drinking need to be balanced much depends on the individual, the type of exercise undertaken, weather and the environment. On endurance walking events the fluid, body salts and energy levels will drop if not replaced during the walk, it is essential to maintain energy and hydration (fluid) levels in order to complete the task, and prevent serious medical conditions (which can be fatal).
Eating a good meal some time before exercise is a good start, but ensure you eat enough during the exercise, especially women, often eat and drink too little (teenage girls don't like using portaloo's, so reduce fluid intake). What you eat is also important, high energy sugar based snacks and sweets are good for temporarily boosting energy levels but do not sustain (sandwiches, pasty, English breakfast is a better option, but maybe not all at once).
It is essential to drink sufficiently depending on the weather conditions (temperature and humidity), try and drink regularly and before you feel thirsty, always carry water with you. In extreme heat, one litre per hour is quite normal.
I started this section by stating "eating and drinking need to be balanced" you need to drink but also eat to replace body salts and give energy. An example of this from personal experience happened during the Dodentocht endurance walk 100km in 24 hrs, my walking partner was drinking regularly but not eating, shortly before the half way check point he slowed down considerably and complained of stomach problems. At the checkpoint (short distance away) he had something to eat and a yogurt type drink designed to replace body salts, by the time we left he had recovered. Later we meet another member of our group (a 16 year old lad who had climbed Kilimanjaro the week before) complaining with the same symptoms, he actually recognised the problem within himself, stating that wanted some proper food as he had eaten lots but this was sugar based energy bars etc, Luckily we had sandwiches which we gave him and he eat as he walked (didn't want to stop) about 15 min later he was recovered. I am not a doctor but the symptoms and quick recovery seem to fit.
Walk at different speeds and find a speed which suits you, one that you can maintain for long distances. If trying to improve your fitness and general walking speed, take regular walks, after the warm up period increase your pace for a set distance or time before returning to your normal pace, and repeat through out the walk. Tiredness can often be overcome by slowing down a little, after a while you should feel better, and can return to a pace that suits you (although rest stops, are also important).
Anyone who has done Nijmegen (biggest walk in the world) will know that singing marching songs, bands, music (walkman or mp3-player) even thinking about rhythm/music are great ways of keeping a quick pace, often lifting flagging spirits.
Train and walk with an aim in mind, to motivate you on cold winter days, examples might just be improve fitness, tone muscles, weight loss, raise money for charity, enter an event like the moon walk in London, Nijmegen, Hawkdean Hike.
Both the BWF and IVV have record books linked to award schemes and badges. Many walks have t-shirts, badges and medals (these are popular with adults and children) the collections of which are often seen adorning uniforms, hats, rucksacks and t-shirts.
Keep a record of your walks/training to see your improvement over time, it will also give you a better understanding of your likes, dislikes, walking speed and capabilities. This is also a confidence builder.
For many people the joy of walking is the ability to let your thoughts to wander freely, formulating ideas or the ability to concentrate on a subject or problem without distraction. Many famous English writers and poets were keen walkers, (writing the next war and peace or formulating plans for world domination might take more than one training walk).
There are many organisations and walking clubs with regular events, see links page.
Some events are based on tradition, remembrance, tourist spots, vantage points, charities, and themes such as the Salisbury 5, 4, 3, 2, 1 walk (count off the rivers, castles, mansions, race tracks, and cathedral).
Some councils (South Gloucestershire) offer guided group walks, often these walks are at a relaxed pace and may have point of interest on route (such as industrial heritage walks).
Friend, Partner, children, family, teams, groups providing everyone has the same walking pace (difficult with children/family) may add another aspect to a walk. Groups should walk at the slowest persons pace, however its no fun if you are that slowest person, the pressure to walk faster than you are able, will take its toll at some point. If you feel pressurised to adopt a faster pace than you are happy with, then find another group to walk with (not easy if it’s your family).
Change the routes and area where you walk, try an international walk (see Links page the IVV organisation is a good place to start) as the saying goes variety is the spice of life. It is surprising the different physical demands the terrain sets on a person, tarmac, tracks, grass, moor, hills, mountains, up, down, level. Long straight road and mountain climbs can be demoralising but create a sense of achievement when completed.
Add another dimension to the walk, example do you mind walking in the dark, if so how about the moon walk in London. Navigation exercises, compass work, photography.
Be aware of timings and work out if the intended walk is feasible based on your capabilities, i.e. how long before its dark, distance to cover, bus/train timetables. However when possible walking without a schedule or watch can be liberating and very relaxing. I have just read a report on someone who spent 54 days walking in Europe doing around 24 km per day plus non walking days, (very relaxing, but not many of us can afford to do this or have that much free time).
Take your time for the walk. Wearing a watch can make you feel pressurized to complete the walk within a certain time span. This can have a negative influence on your walking pace. In any case, consciously take your time to walk and if possible walk without a watch.
Jot down in your diary when and where you intend to walk, who with, at what speed and over what distance. In this manner, you can look back at the distances you have walked and see your improvement. Also, it will help you judge whether the amount of training kilometres you have walked already will suffice.
The wearing of bum bags is gaining in popularity, especially in Europe, however I have tried them but have always returned to the good old rucksack. The reason is lack of space, comfort, balance (carrying a water bottle or even 2 make it un-even) weight carrying ability, improved posture, but the over riding reason is where to put your hands. With the swinging of the arms as you walk the hands and fingers swell, this can be reduced by carrying a ball or stick in your hands or periodically elevating your hands. My preferred method is to hook your hands in the rucksack straps as you walk.
Resting at regular intervals before you become too fatigued is important, they can be used as aiming points as part of a motivation strategy. Choose the location wisely based on the current situation, at the bottom of a long hill may be sheltered but a very difficult place to start off from, what are the facilities, time of day, walking time, water, shelter, shop, toilets, first aid. It is obvious if there is first aid available and you need attention, use this as a rest stop and get yourself sorted. Treat any injuries or blisters, (if not treated before) inflamed tendons can be treated with ice wrapped in a towel (depending on severity).
Taking boots off, or leaving them on? how long do you plan to rest/stop, if you need to treat blisters then the decision is made for you, if you don't have problems I would suggest leaving the boots on, if you don’t have a problem don't make one, at the end of the day its down to you. Before sitting down take a little time to stretch the leg muscles (they appear to rest better), elevating the legs can also aid rest, do the same stretching again before walking again. Don't sit directly on the cold ground or your muscles will cool down to quickly.
There is no substitute for pounding out the miles, even gym tread mills and step machines can't match a real environment. Try and vary the training and increase your distances, use actual organised walks as part of your routine, these can be found on the internet which is a great resource for finding training info, organisations and local walking clubs.
Walking a marathon achievement event like the Four Days Marches requires thorough preparation. It makes good sense to build this up systematically to allow your body to get used to the exertion.This will help avoid injuries and disappointment and makes walking much more enjoyable.
Below you can find a suggested training schedule to help you to build up gradually for the four days of the event. A recommended distance is suggested for every second week. However, you are advised to train every week. You can keep to the schedule below in terms of distance in the weeks that are mentioned. For the weeks in between you can decide for yourself how far to walk.
Choose a distance that you feel comfortable with. For instance: if you found the last walk hard going and the final kilometres painful, you would better choose a shorter distance the next time. This will help to prevent injuries. If, on the other hand, you found the last walk easy, then you can walk the same distance again or perhaps even add an extra five kilometres.
Listen carefully to your body. If you think your body is asking you to go slower, then do so. Wait until your body has recovered before continuing the schedule. Remember, walking should be fun!!
Food and drinks before and during a long march
Problems with your feet can severely limit the fun while walking. If your feet hurt while walking, we advise you to see a specialist (pedicure). He or she can help you to prevent pain. Here are some tips:
Weather
Train in all weather conditions and take appropriate precautionary measures:
What is your motivation to walk the Four Days Marches? Think in advance about your true motivation to participate in the Four Days Marches. This is very important in difficult times. Every walker has moments in which thoughts to stop prevail. At these times, thinking back to the original motivation may help you get over it. Motivation can be of different sorts:
Task-oriented.
You want to break new ground, you are independent and do not care about other people's opinions. Your motivation is founded in improving yourself.
Ego-oriented.
You are very competitive. You don't want to be second in anything. You tell others that you have walked the Four Days Marches without any training (which hopefully isn't true). You are motivated by comparing your own performance with that of others.
Group-oriented.
You are satisfied as long as you do things in your group or with your partner. Walking alone, your motivation decreases. Your motivation is founded in supporting the group and being supported by it and you talk or sing each other through difficult moments.
One way of staying motivated is to define targets. Seeing the whole Four Days Marches as one long march will discourage many a walker. It is a difficult and long march for which a proper training is necessary. But you can separate the whole Four Days March into the four days, and start with finishing the day of Elst. One way of staying motivated is to define targets. Seeing the whole Four Days Marches as one long march will discourage many a walker. It is a difficult and long march for which a proper training is necessary. But you can separate the whole Four Days March into the four days, and start with finishing the day of Elst. One way of staying motivated is to define targets. Seeing the whole Four Days Marches as one long march will discourage many a walker. It is a difficult and long march for which a proper training is necessary. But you can separate the whole Four Days March into the four days, and start with finishing the day of Elst.
Many people tell each other after finishing the day of Wijchen that they have done half the Four Days Marches already. Not many people have to stop on the fourth day, because after finishing three days their motivation is so high that they gain a second wind.
It also helps to set yourself mini-goals during a training march, for instance places to take a rest or famous spots during the walk. This prevents you from constantly asking yourself how long the walk will take and how much kilometres you still have to walk which are thoughts that cause you to feel more tired and disheartened.
Some people love to talk while walking. Other prefer to walk in silence or listing to music. This has to do with different preferences and with being an introvert of an extrovert personality. Take your preferences into account before you get irritated by others. Feelings of irritation can influence your motivation negatively. They can also lessen your resistance and you will feel more pain and tiredness.