How should I train for an upcoming walking holiday?

“Start training at least two months before you plan walking eight hours a day, to get you fit, break in walking shoes, test clothes, and figure out what fuel makes you feel best,” says Ben Lucas, Director of Flow Athletic (flowathletic.com.au). “Increasing stamina is built up by walking, adding distance when you can. But you need to build muscles and posture too. Often we have a dominant leg that does more work, but over eight hours that can lead to sore hip flexors, knees and lower back. Reformer Pilates is a great way to build leg strength, or talk to a trainer about a workout that includes walking lunges, one-leg squats and one-leg deadlifts. You also want to do exercises that promote good posture, such as rowing and push-ups. The longer you walk, the more likely you are to slouch and that’s why it’s a good idea to strengthen those muscles. On the trip, pack magnesium cream and powder, compression tights and Epson salts for a bath, all which can provide muscle relief. And eat nutrient-rich food to replenish any you may lose during the day.”