This month’s tip is on nutrition. How do you fuel yourself before, during and after a walk?
It is best to eat at least 1 hour before a walk and keep it something light and easily digestible on the stomach. Something like oats with dried fruit and nuts, wholegrain toast and peanut butter or scrambled egg. These are high energy foods with slow release carbs and protein to help balance energy levels throughout the walk. If you are walking for an hour you probably won’t need to eat during the walk but anything longer than an hour and half you may want to snack on something like trail mix. This is easy to make yourself and consists of nuts, seeds and dried fruit which you can snack on handfuls regularly to keep your energy levels topped up.
Longer challenge walks or runs require a bit more planning on what you decide to eat. You will need to trial out different foods as you may find that you can’t stomach certain foods during the walk or run and the last thing you want on challenge day is an upset stomach!
Always make sure you are well hydrated before during and after any walk. Fatigue can be a sign of dehydration.
Gill from HQ remembers something as simple as marmite sandwiches at a feed station were a godsend when she was running her long distance events many years ago and at the Purbeck festival recently one of the leaders used squeezy sachets of baby food!
For post walk nutrition (apart from cake and coffee at the nearest café) you should consider topping up your hydration levels with water. A fruit smoothie with natural yoghurt and a spoonful of nut butter is a good way to replenish the glycogen in the muscles after a strenuous workout.
We are now working with a company called Mountain Fuel (founded by Rupert Bonnington – son of Chris) they have devised a balanced sports nutrition system designed to provide the body with the nutrition and energy to cope with any type of physical activity. Also ideal to keep in your backpack on a long walk.
The Mountain Fuel system provides sustained energy and recovery whilst also providing the vitamins, amino acids and minerals your body needs to perform at its best, taking the guesswork out of your fuelling needs.
Check out the range at NWUK Store and take advantage of your Members Discount.
If you enjoy Nordic Walking in lovely Dorset, why not join us to explore the Coast, Mountains and Villages of Corsica next May (12th – 19th)?
Join Gill from NWUK HQ plus Swanage based Instructor Sally and other Dorset Nordic walkers on a trip organised by EXODUS TRAVELS in conjunction with Nordic Walking UK. We have a few places left and would welcome individuals, couples, groups of friends etc. The walks are typically about 7 miles a day with one longer walk and a rest day. We aim to blend Nordic Walking with a lot of fun and we will be taking time to enjoy the scenery as we do in Dorset
Flights and Accommodation are included and if we get enough folk from Dorset, we aim to travel to the airport together if possible to save costs too. Call 0333 1234 540 if you want to chat to us about it or want an info sheet but hurry as booking closes soon!
CORSICA TRIP INFO AT A GLANCE
- 7 nights in a family-run hotel with en suite facilities
- 5 days centre-based walking; 1 free day
- Well-marked trails, often rocky and uneven
- Altitude maximum 1650m, average 800m
- All breakfasts, 5 lunches, 6 dinners
- All accommodation (see accommodation section)
- All transport and listed activities
- Tour leader throughout
- For more info about the trips (note our date will not so on the Exodus website as its a private trip) – click HERE
Come and join us for a lovely Christmas meal on the 18th December at 7pm
We have chosen a lovely accessible and central venue (the Sandford Pub which is on the A 351 between Wareham and Poole and will be operating a car share plan where possible too.
Its a lovely Festive menu – 2 courses for £15.95 and 3 for £19.95
To make it easy we have only added the 2 course to the booking portal and we will add the extras once we have final numbers and your menu choices. Partners are welcome to join us and if you want to book via telephone – call us on 0333 1234 540 and ask for Emma, Gill or Lucie.
To book via the portal click here
We are delighted to welcome Lorien, Lauren and Gilly pictured here with the rest of the Dorset Nordic Walking Instructor team. We are your local branch of a wider UK network that provides over 2,000 walks and classes a week!
Lauren and Gilly have been walk leaders for a while now and we are proud to have supported them through the Exercise Anywhere Diploma training which now means we can offer more tuition and workout sessions in Blandford, Wimborne and our NEW location Avon Heath Country Park. At Dorset Nordic Walking all of our Instructors are qualified and signed up to the Outdoor code of Practice which means you can be assured they are professional and operate using the National FREEDOM programme which means your medical information and payment details are held securely and in accordance with the law.
Lorien comes from a rehabilitation background and although he specialises in Exercise for the older Adult, he will be helping us to promote the power of the poles in Poole and Bournemouth as well as offering our specific wellbeing programme at Avon heath County Park and the Littledown Centre in Bournemouth
If you are concerned about your health or fitness levels, this is the programme for you! John and Sally Challis based in Purbeck also offer a range of gentle walks including for groups with specific conditions, including a recent partnership with a dementia group at Holton Lee which is proving really popular. Dorset Nordic Walking have also teamed up with BH Live who run a comprehensive Exercise referral scheme in the area and will be using pole walking (with the Activator strapless rehabilitation poles) as part of their remit in the future. The aim is to be able to signpost people to the Dorset NW regular sessions to provide a wide variety of stunning but suitable walks for all levels.
We are also delighted to be working with the team at Thorncombe woods (Thomas Hardys birthplace) to provide regular sessions in this ancient and extensive Forest which is tranquil yet really accessible due to its proximity to the A 35 and Dorchester.
Don’t forget we also work closely with the RSPB at Arne, Durlston Country Park, Upton Country Park, Knoll House Hotel, Springfield House Hotel and The Blue Pool too!
We are working hard to add more venues, leaders and Instructors right across Dorset in order to make sure that there are sessions suitable for all levels at times that suit YOU too. Let us know what you would like to see near you or if you fancy joining us as a leader or Instructor in order to help us add more variety…….get in touch on 0333 1234 540