Thank you to all who made it down to Paddy Pallin on Sunday for our official Paddy Pallin Prep & Gear Day.
We hope you enjoyed 20% shopping and we’re sure you’re feeling much more prepared for the 100km! Here’s the wrap up…
A big thank you to our health professionals John Osborne (Podiatrist) & Linden Hall (Dietitian) for sharing their knowledge and expertise.
You can find the slides to their presentations here.
Apologies from Tom Hindhaugh (Physiotherapist) who would have taken us through Injury Prevention. He was not able to make it on the day, though you can find his presentation notes here.
Please find below each health professionals top tips:
- Get your shoes professionally fitted and practice training in your shoes
- Trial a few different types of shoes while you are training
- Keep toenails short and neat
- Carry a blister kit per team
- Walking poles can relieve pressure and provide a weary or injured walker with support
- Take more than one pair of shoes for the event and regularly change your shoes and socks at the checkpoints
- Keep feet dry by wearing natural fibre socks & moisture wicking socks
- Seek professional advice from a Podiatrist prior to the event
- Try a few different ways of training.
Podiatry Paddy Pallin Night recap
- Walk, walk, walk! Going to the gym is different than training. Be sure to include long distance bush walking in your training as well as your normal fitness routine (if you have one).
- Be appropriate with your training. Walk in the day and in the night. Walk on uneven surfaces and on different terrain. If you’re sick of walking – jump in the pool or hydrotherapy pool!
- Understand that the body needs a lot of recovery. Do a body scan after your training walks and note if/where your body feels pain. Resting is just as important as walking in terms of your preparation.
- Conditions that you’re training in now, may not be the conditions on the event weekend. Get wet, get your shoes wet, get your raincoat on and be prepared for all weather conditions. We do live in Melbourne after all!
- Active Warm Ups. Get your body warmed up and work the joints through their range, especially the hips and the spine. This has been shown to increase performance and prevent injury.
- Keep a training diary. This will identify why an injury may have occurred. Write down where you walked, who you walked with, what the conditions were, how long it was (hrs), if you felt any niggles and the km walked.
- Cut down the amount of training that you’re doing 2 weeks before the event to give the body a chance to be at its absolute best on event weekend.
Injury Prevention Paddy Pallin Night recap
- Keep an eye on your team mates, look out for signs of dehydration
- Start the event hydrated
- Weigh yourself pre and post training to calculate how much fluid you lost in sweat, then multiply the weight by 1.5 to figure out what you need to drink in your recovery
- E.g. if you lose 1kg you need to drink 1.5L water. If you lose 500g you need to drink 750ml of water.
- Don’t try anything new on event day
- Plan with your nutrition and hydration strategy with your team mates and support crew
More hydration and nutrition tips
Best of luck with your training & fundraising. Remember, you can still enjoy 20% any full priced items in store or online at Paddy Pallin.
If you have any trail or fundraising questions, just let us know.
Oxfam Trailwalker Melbourne