PREPARING FOR THE ISLAND WALK
Congratulations on signing up for the walk! We wish you a safe and comfortable journey and to help you, the following tips have been provided by the Jersey Health Promotion Unit.
Are you prepared for the weather?
The sun’s UV rays can be very strong in June, even on a cloudy day, with very little shade provided along the route. You will need to take along the following items to prevent sunburn:
- A hat – preferably one that shades not only the face but also the ears and back of the neck.
- A cool, loose long-sleeved shirt made from a tightly woven material, such as cotton that will protect your arms and shoulders, particularly between 11am and 3pm.
- Sun glasses with UV protection.
- An ample supply of sunscreen with SPF of 15+. Remember to re-apply it generously and frequently
- Drink water frequently to prevent dehydration
- Pack a lightweight windproof/waterproof jacket. The wind on the north coast can bite, especially if the temperature is low
FOOD AND WATER PRE, DURING AND AFTER THE ISLAND WALK
The carbohydrate food group of starchy foods helps maintain energy, e.g. cereal and toast for breakfast, sandwiches, or baked potato or pasta based dishes for lunch with rice or noodles for dinner accompanied by some protein and vegetables. You may want to increase your carbohydrates leading up to the walk. Energy bars and a banana or two could be useful on the day and while training.
Water is essential. It helps regulate your temperature and is required for sweating. If you are dehydrated then you may experience cramp. Dehydration can occur when it’s hot or cold so even in the early hours of the event, and even if it’s cloudu, make sure you drink at the Checkpoints. If you are carrying your own bottle then sip regularly. NEVER wait until you are thirsty to drink as dehydration has already set in. Good preparation is to drink plenty of water the day before, during the walk and after you have finished.
Aim to adjust your food and drink intake about 48 hours before the event, and resist alcohol.
Skin and nails
- Moisturise dry or cracked skin daily
- Sweaty feet will slide more within the shoe and so increase the risk of blisters. Apply surgical spirit three times per week to tone up the skin
- Trim nails regularly
- Natural fibres are best, such as cotton or wool
- Try wearing two pairs of thin socks or double layer socks, rather than one thick pair. The extra layer will take up the friction rather than the skin
- If the seam of the sock irritates the toes, try wearing them inside out
- Must be correctly fitted
- Ensure adequate depth in the toe area to avoid bruising under nails
- Lace-ups or adjustable fastenings are essential to relieve pressure
- Should be supportive in the arch with shock-absorbing soles
- Should have flexible soles to reduce fatigue of the lower leg
- If buying new shoes for the walk, do so ASAP and wear them in
Blisters – These are mainly caused by:
- Shoes that don’t fit
- Stones in the shoe
During the Island Walk
- Take extra socks and change them regularly
- Apply plasters/blister pads to any red/sore areas
- Try petroleum jelly over vulnerable areas
- Check shoes for stones or grit