Marchingorders

Walking with a weighted backpack sounds simple, but to avoid injury, you need to follow the right technique

SAFETY FIRST

If you’re in any doubt about whether weighted walking is for you, check with your doctor first. This is particularly important if you have an ongoing health condition or joint, back, neck, shoulder or stability problems.

WORK UP GRADUALLY

If you’re new to walking, take it slowly and build up. Bottles of water make great weights because you can lighten the load if you need to. Start by adding a 2kg load (two one-litre bottles of water) to a rucksack and walking for 20 minutes. Once you feel confident with that, add more weight or walk for longer. You don’t have to stick to water bottles: try a ‘water bladder’ (1kg of weight per litre), hand weights or food, such as bags of rice, as they’re marked with how heavy they are.

WEAR THE RIGHT SHOES

Choose comfortable shoes with plenty of ankle and foot stability, particularly if the ground is uneven. Start out on even surfaces. Over time, add hills or vary the terrain.

PICK YOUR PERFECT PACK

Wear a backpack or rucksack with thick shoulder straps that can be tightened, allowing the pack to sit flush against the small of your back. “Make sure it doesn’t sit too low down, make you slouch, or swing about, which can affect your posture and balance, and trigger pain,” Dr Mcgrattan says. Distribute the weight in your bag evenly and consider wrapping a towel around any items to stabilise the load.