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Tips + Training

Here are some handy tips to follow. Whether you're walking 7km or 65km, and whether you're spreading your walk across the entire 9 days or smashing it out at once, the following tips will help you stay on track to safely reach your goal.
Support Team/Check-In Buddy

Whatever distance you're walking and whether you're doing it alone, with a friend or with a team, make sure there's someone you and/or your group can check in with as you undertake your walk. Walk in a loop if possible, with your home or another checkpoint acting as your "home base". Make it a point to touch base with a check-in buddy every hour or two, and ask them to meet you along the way with food, water, a change of shoes and socks, a freshly charged powerbank, a few words of encouragement and anything else you may need.

Know your limits

Don't get in over your head! 65km is an incredibly long distance to walk, and 42km is an entire marathon. 35kms could take as long as 8 hours to complete. These longer distances should only be undertaken by experienced walkers who have trained for the occasion. Remember, this time around you have 9 days to take advantage of - spread your distance out across multiple days or choose a shorter distance. The usual safety marshals, water stations, first aid tent, and massage support won't be at your disposal this year.

Weather

Prepare for all types of conditions. If you're walking for a long amount of time the weather could go from rainy to very hot and your preparedness will have a huge impact on your ability to finish your goal. Consider getting quick-drying walking gear, sunglasses, rain gear, sunscreen etc. It can get very hot this time of year, so be sure to stay well hydrated and protected from the sun.

Food

If you walk the full 65k in one go, it is likely you will burn off 3000 – 4000 calories during the course of the day. Eat well and snack often, irrespective of the distance you're walking. Eat a healthy balanced meal before you begin, and bring along low fat, high carb, and medium protein snacks– trail mix, muesli bars, nuts and bananas are good options for maintaining energy. Arrange for your check in buddy to meet you partway through your walk with a meal. It’s better to have access to too much food than too little.

Shoes

Wear good walking shoes that are already broken in – don’t start this walk in new shoes, as that will guarantee blisters. Carry an extra pair of socks and leave a change of shoes and more socks with your check in buddy. Remember if walking long distances in the rain, you will need to try and keep your feet as dry as possible.

Take a Break

Bring wipes, plasters, antibacterial gel, and extra pair of socks.

Freshening up can be very psychologically uplifting. Sit down, but not for too long. Keep your muscles warm to avoid injury.

Clothes

Avoid clothing that will cause chafing. Wear comfortable or compression clothing designed to minimise friction. Consider wearing sleeves and a hat to protect yourself from the sun.

Distraction

Change walking partners. Talking to someone new makes the laps go faster and breaks up the day. If you're walking a longer distance, invite different friends to register for shorter distances and to join you for their walk. Create a new playlist - keep an eye out for the official 65k 4 65 Roses Walkathon playlist on Spotify - or listen to a podcast or audio book.

Pace Yourself

Don’t walk too hard or too fast too early - you will pay for it! The longer distances are endurance walks, not races. The last 10kms are much harder than the first 10.



The week before the walk you might want to consider:
  • Freezing bottles of water and carrying some with you while leaving some to wait for you at the finish line so you can drink something cold all throughout.
  • Eating plenty of carbs which will help to provide the long-haul energy you need on the day. This week, bread and pasta are your friends!
  • Making sure you have everything you need – Pack a small, lightweight bag with essentials to carry with you - things like a torch (if you're starting in the dark), plasters (in case of blisters), snacks, water, change of socks & shirt etc, raincoat, sunblock, painkillers, and of course, the free 65K cooling headband you will receive. Pack another bag for your check in buddy to bring to you with extra shoes, more snacks, more water, a change of clothes, a toothbrush, etc.
  • Cutting your toenails
  • Charging your iPod, power bank, fitness tracker/smart watch, phone. 
  • Downloading the integrated fitness app We will be integrating a fitness app into the event website so you can track and record your time and distance and share on social media. More details to come.
  • Check the website and your email for any last minute instructions. CFFC will send out emails in the lead up to the week as more information becomes available. We recommend remaining subscribed to these emails so you don’t miss out on any important information.

On the day...

65km is a long way and takes a long time to walk! 42km is a whole marathon and 35km can take up to 8 hours to walk.

Make sure you are fit enough to start training, and see a doctor if you have any doubt at all.

Start with short walks, depending on your level of ability and fitness. You might feel, for example, that you want to start with the equivalent of one lap of the walk – 7Km. That will take over an hour at a steady pace. Build up over time in the weeks preceding the walk. It would be good to get to the stage where you can walk 30-40Km 2-3 weeks before the walk, and then you should taper down your training so you are walking less in the week or two before the day of the walk so you can rest.

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