As the warmer months approach and Surrey’s beautiful countryside beckons, many of us are eager to lace up our boots and hit the trails. Whether you’re planning gentle strolls along the River Wey or challenging hikes up the North Downs, proper preparation is key to enjoying your adventures injury-free.
At Godalming Physio, we see many patients each summer who’ve jumped into ambitious walking plans without adequate preparation. The good news? With the right approach, you can build your fitness safely and enjoy every step of your journey.
Building Your Walking Foundation
Start Where You Are Before planning that 10-mile hike, honestly assess your current fitness level. If your longest recent walk was to the shops, begin with 20-30 minute walks around Godalming’s town centre or along the quieter residential streets. Gradually increase your distance by no more than 10% each week.
Strengthen Key Muscle Groups Walking and hiking demand more from your body than you might expect. Focus on building strength in:
- Glutes and hip muscles – Essential for stability on uneven terrain
- Calf muscles – Your natural shock absorbers on descents
- Core muscles – Crucial for balance and reducing back strain
- Quadriceps – Support your knees, especially on steep sections
Simple exercises like squats, calf raises, and single-leg stands can be done at home and make a significant difference to your hiking endurance.
Don’t Forget Flexibility Tight muscles are injury-prone muscles. Pay particular attention to stretching your calves, hamstrings, and hip flexors. These areas commonly tighten with increased walking and can lead to knee or back pain if neglected.
Smart Training Progression
The 80/20 Rule Spend 80% of your training time at a comfortable, conversational pace. This builds your aerobic base safely. Reserve 20% for more challenging terrain or brisker paces once you’ve established a solid foundation.
Terrain-Specific Preparation If you’re planning hilly walks, incorporate inclines into your training. Godalming’s location offers perfect opportunities – try walking up the High Street repeatedly, or use local hills like those around Charterhouse School. Your muscles need time to adapt to the different demands of uphill and downhill walking.
Rest and Recovery Your body adapts and strengthens during rest periods, not during the exercise itself. Build rest days into your routine, especially after longer or more challenging walks.
Essential Outdoor Exercise Safety
Weather Awareness British weather can change rapidly, especially in exposed areas. Check forecasts and be prepared to turn back if conditions deteriorate. Hypothermia can occur even in summer if you become wet and exposed to wind.
Hydration Strategy Dehydration affects your judgment and physical performance long before you feel thirsty. Carry more water than you think you’ll need, and take regular small sips rather than waiting until you feel thirsty.
Sun Protection UV exposure increases with altitude and reflection from light surfaces. Use sunscreen, wear a hat, and consider UV-protective clothing for longer exposures.
Know Your Limits Heat exhaustion and heat stroke are serious risks during warmer months. Symptoms include nausea, dizziness, and confusion. If you experience these, find shade immediately and seek help if symptoms persist.
Gear That Supports Your Body
Footwear First Your feet are your foundation. Well-fitted walking boots or shoes provide ankle support and protect against twisted ankles on uneven terrain. Break them in gradually – never wear brand new boots on a long walk.
The Right Socks Invest in moisture-wicking walking socks. Wet feet are more prone to blisters and fungal infections. Avoid cotton socks which retain moisture.
Pack Smart A poorly fitted or overloaded backpack can cause neck, shoulder, and back pain. The pack should sit close to your back with weight distributed evenly. For day walks, you rarely need more than 10-15% of your body weight.
Walking Poles These aren’t just for serious hikers. Poles reduce the impact on your knees by up to 25% and improve stability on uneven ground. They’re particularly valuable if you have existing knee or hip issues.
Listen to Your Body
Warning Signs to Heed
- Sharp or sudden pains
- Joint stiffness that worsens as you walk
- Unusual breathlessness
- Persistent muscle cramps
These symptoms suggest you should slow down, rest, or consider cutting your walk short.
Common Hiking Injuries and Prevention
- Ankle sprains – Strengthen your ankles beforehand and choose appropriate footwear
- Knee pain – Often caused by overuse or poor walking technique on descents
- Lower back pain – Usually related to pack weight or poor posture
- Blisters – Prevent with proper socks and well-fitted footwear
When to Seek Professional Help
If you’re experiencing persistent pain, have had previous injuries, or want to ensure you’re training optimally for a specific goal, consider a physiotherapy assessment. At Godalming Physio, we can identify potential problem areas before they become injuries and design a preparation program tailored to your specific needs and goals.
We also offer movement analysis to ensure you’re walking efficiently and safely, particularly important if you’re returning to activity after injury or dealing with ongoing issues.
Your Walking Journey Starts Now
The key to successful walking and hiking isn’t perfection – it’s progression. Start with what you can manage comfortably today, and build gradually. Your future self will thank you for the preparation you do now.
Surrey’s footpaths and bridleways offer some of England’s most beautiful walking, right on our doorstep. With proper preparation, you’ll be ready to enjoy every step of the journey.
Ready to start your walking preparation journey? Contact Godalming Physio to discuss how we can help you build strength, prevent injuries, and achieve your outdoor adventure goals safely.
