Walking for Wellness with Frank Greally

Consultant editor of Irish Runner, Frank Greally, has some advice before you take to the hills as part of your walking programme

Head for the hills

The reasons for walking are varied. For some people, it stems from feeling the need for exercise or companionship, or to just get away from the tra c, the laptop or TV. Many people get their introduction to walking by just going out the front door and walking the same short local route that feels familiar and safe. ey enjoy it and they repeat it many times, until they have seen all there is to be seen and so then alter or extend their route. As they get tter and the local routes begin to lose interest, parks, riverbanks, canals or coastal paths may pique their interest. Forest trails are explored and sooner or later they will come to the end of a track that opens out into open country, with hills and mountains.

Hill walking is a di erent world. ere’s lots of space and clean air, away from hustle and bustle, time to think or not think at all.

Hill walking is a healthy exercise, without pressure and done at a pace to suit the individual. It’s suitable for all ages. ere’s the freedom to choose one’s companions, type of walking, distance, di culty and scenery. ere is challenge without competition, and a sense of achievement. It can be combined with other interests such as botany, wildlife, geology, local history or photography. But the reason most o en given for hill walking is ‘I enjoy it.’ Walking around the local roads and parks needs no special equipment or knowledge. e routes are usually easy to follow and soon become familiar. Walking on forest paths requires stronger footwear and good quality rain gear – especially in the recent unpredictable weather.

Once out in open country, there is always an element of risk, but this is easily minimised by gradually learning the necessary skills and acquiring the recommended equipment. e higher and further o the beaten track you go, the greater the risk. e need for special clothing, equipment, knowledge and skill increases in line with the risk, and of course, the time of year has a big in uence too. Hill walking is an adventure sport, so don’t be too ambitious at the start. One of the great pleasures is expanding the scope of your walking, discovering new routes, gaining new

skills through experience and using those skills to broaden your walking horizons. Ask yourself what you want from hill walking: the way you go about it will depend on that. If you are looking for a sociable activity that gets you out into the open air, then I suggest you join a walking club. All you need are good quality walking boots, a rucksack, clothing to keep you warm and dry and a sturdy pair of legs. e club will organise the routes, provide a leader and look a er you on the trails and hills.

If you are going to join a walking club, I suggest you do that before you purchase any specialist gear. Apart from the good advice to be garnered from club leaders and members, many outdoor shops are happy to give discounts if you produce a walking club membership card.

No matter what sort of walking you do, the pleasure is directly proportional to the comfort of your footwear, so don’t skimp in this department. It’s good advice to purchase your footwear from a specialist outdoor shop where trained sta can help you choose the best shoe for you – as well as a comfortable pair of socks that can also make a big di erence when you are out on a long walk. A spare pair of socks and a towel are also recommended when setting out on an o - road expedition; some extra food, a rst aid kit, a torch and a bivvy (bivouac) bag are also recommended for longer walks.

ere are plenty of good hill walks around the country, not too far from roads, where you can really enjoy yourself and gain experience without being too exposed to potentially hazardous conditions. A good idea is to purchase a walking guide and a map of your area and choose the easier routes initially, in order to get the feel for the countryside. e most important skill in the hills is knowing where you are at all times and you will not get that from just following a guide book. Use the book to suggest a route and follow where you are on a map as you go along. It can be tedious at rst, but will pay dividends in the longer term, when map reading becomes automatic.

A 1:50.000 OSI map is the best to get you started. You will need to keep it in a map case or plastic bag, or get it laminated to keep it dry. I will focus on map reading and using a compass in a future article.

Whether you opt for formal training, or go for learning by experience, develop your o road hill-walking progressively, as you gain skill and con dence. Above all, enjoy it! Want a discount on OSI walking essentials?

Visit the OSi online store at store.osi.ie to find Tourism and Leisure paper maps. Even better, RTÉ Guide readers can avail of a special 10% discount on Tourism and Leisure paper maps by using the discount code RTGwalking4wellness10% when buying these very useful maps. Happy trails!