{"id":91351,"date":"2025-03-27T19:58:58","date_gmt":"2025-03-27T18:58:58","guid":{"rendered":"https:\/\/runlovers.it\/?p=91351"},"modified":"2025-03-27T19:58:17","modified_gmt":"2025-03-27T18:58:17","slug":"shall-we-go-for-a-walk-how-to-deal-with-walks","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/shall-we-go-for-a-walk-how-to-deal-with-walks\/","title":{"rendered":"Shall we go for a walk? (How to deal with walks)"},"content":{"rendered":"<hr \/>\n<ul class=\"td-arrow-list\">\n<li class=\"p1\"><b>The right pace is critical to enjoying multi-day walks because it affects the energy, the effort you put in, and the quality of the experience.<\/b><b><\/b><\/li>\n<li class=\"p1\"><b>Planning well means knowing your actual pace, calculating distance and elevation gain, and allowing for extra margins.<\/b><b><\/b><\/li>\n<li class=\"p1\"><b>Proper shoes, poles, GPS and light backpack are essential tools for maintaining a steady and sustainable pace.<\/b><\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p class=\"p3\"><span class=\"dropcap dropcap3\">W<\/span>e often talk about pace in the context of running, but it\u2019s just as important\u2014maybe even more so\u2014when it comes to multi-day walks or treks.<b><\/b><\/p>\n<p class=\"p1\">When you\u2019re walking long distances\u2014especially for several days in a row\u2014the pace you choose shapes your whole experience. It affects how tired you get, how much you enjoy the journey, and whether it feels like an adventure or a slog.<\/p>\n<h3 class=\"p5\">How to plan a walk around your pace<b><\/b><\/h3>\n<p class=\"p1\">To plan a walk properly, you mainly need to focus on two things: <span class=\"s2\"><b>daily distance<\/b><\/span> and <span class=\"s2\"><b>elevation gain<\/b><\/span>.<\/p>\n<p class=\"p1\">If you\u2019re new to long walks (or just not used to them), aim for about <span class=\"s2\"><b>15\u201325 kilometers per day<\/b><\/span>\u2014roughly <span class=\"s2\"><b>4\u20136 hours of walking<\/b><\/span>. If you\u2019re more experienced, you can go beyond 30 kilometers, but it\u2019s key not to overdo it.<\/p>\n<p class=\"p1\">When elevation comes into play, remember this rule of thumb: <span class=\"s2\"><b>every 100 meters of ascent equals about 1 extra kilometer on flat terrain<\/b><\/span>. So 15 kilometers on the flat is manageable\u2014but add 800 meters of elevation gain and it becomes a serious challenge. Plan your pace accordingly.<\/p>\n<h3 class=\"p5\">Finding your ideal pace<b><\/b><\/h3>\n<p class=\"p1\">So, how do you actually figure out what your ideal pace is?<\/p>\n<p class=\"p1\">On flat trails, a steady <span class=\"s2\"><b>4\u20135 kilometers per hour<\/b><\/span> (or <span class=\"s2\"><b>12\u201315 minutes per kilometer<\/b><\/span>) is a good reference. It lets you move comfortably, take breaks, and soak in the scenery without pushing too hard.<\/p>\n<p class=\"p1\">If the route includes elevation gain, <span class=\"s2\"><b>add 30\u201350% more time<\/b><\/span> than you\u2019d need on flat ground. A realistic, sustainable uphill pace is about <span class=\"s2\"><b>300\u2013400 meters of elevation gain per hour<\/b><\/span>\u2014assuming you\u2019re in decent shape. The same goes for descents, which can be just as demanding on muscles and joints.<\/p>\n<h3 class=\"p5\">How to plan your walk in advance<b><\/b><\/h3>\n<p class=\"p1\">Good planning comes down to two things:<\/p>\n<ol>\n<li class=\"p6\"><span class=\"s2\"><b>Study the route ahead of time<\/b><\/span>, breaking it into stages based on your <i>real<\/i> pace\u2014not your dream pace. Use tools like Komoot, Outdooractive, or a detailed map with distance and elevation info. This gives you a realistic idea of how long each stage will take.<\/li>\n<li class=\"p6\"><b>Always build in a safety margin.<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\"> Add at least an hour to your estimated time so you can slow down, rest, eat, or just stop and enjoy the view. (Highly recommended.)<\/span><\/li>\n<\/ol>\n<h3 class=\"p5\">Gear that helps you find your pace<b><\/b><\/h3>\n<p class=\"p1\">Having the right gear can make a big difference in how you walk and how you feel. Here\u2019s what should always be with you:<\/p>\n<ul>\n<li class=\"p7\"><span class=\"s2\"><b>Good shoes<\/b><\/span> \u2013 lightweight hiking shoes or trail runners with solid grip and cushioning. They should support a smooth, natural stride without tiring your muscles unnecessarily.<\/li>\n<li class=\"p7\"><span class=\"s2\"><b>Trekking poles<\/b><\/span> \u2013 especially helpful on long walks or hilly terrain. They take pressure off your legs and help you stay consistent. Once you try them, you\u2019ll be hooked.<\/li>\n<li class=\"p7\"><b>A sports watch or hiking GPS<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\"> \u2013 something like a Garmin, Coros, or Suunto helps you track pace and distance in real time, so you can adjust on the go.<\/span><\/li>\n<li class=\"p7\"><b>A light, comfortable backpack<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\"> \u2013 the rule is simple: the less you carry, the easier it is to keep a steady pace.<\/span><\/li>\n<\/ul>\n<h3 class=\"p5\">In the end\u2026<b><\/b><\/h3>\n<p class=\"p1\">The real key to enjoying a walk is simple: <span class=\"s2\"><b>find a pace you can keep up comfortably.<\/b><\/span> One that lets you walk well, take it all in, and actually enjoy the experience.<\/p>\n<p class=\"p1\">Because in walking\u2014just like in running, and maybe even in life\u2014it\u2019s not just about getting there. It\u2019s about being able to do it <span class=\"s2\"><b>with a smile<\/b><\/span>.<\/p>\n<p class=\"p1\">And that smile? It usually shows up right when you hit your stride.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Planning a multi-day hike means knowing your pace, managing elevation gain, and picking the right gear\u2014so you can enjoy the journey without wearing yourself out.<\/p>\n","protected":false},"author":2,"featured_media":91349,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15391],"tags":[18135],"class_list":{"0":"post-91351","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-running-tourism-en","8":"tag-trekking-en"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Shall we go for a walk? 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