HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support

 
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HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support
we train
 hEroes

Mighty Hike training plan:   In partnership with

Northumberland Coast
2021
HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support
Macmillan Cancer Support   Mighty Hike training plan: Northumberland Coast   Getting started   2

             getting started
HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support
Macmillan Cancer Support              Mighty Hike training plan: Northumberland Coast      Getting started                10 Top Tips                                                          3

10 Top Tips
               1. Find the right shoes                                                                       6. Get strong
               Different shoes work for different people. Make sure you spend time                           For this challenge you’ll be on your feet for several hours, so building a
               trying on different styles and find something with good support and grip                      strong core and having good posture will really help the miles feel easier
               that suits you.                                                                               and reduce the likelihood of injury.

               2. Train to time                                                                              7. Fuel and recover
               Always thinking about how many miles you are covering can become                              You need to take care of your body when you’re training to reduce the risk
               stressful, which is why our training plans are mostly set to time. This                       of injury and fatigue, so we have included sections with information on
               means you can focus on building sustainably as the weeks go by.                               stretching, energy and nutrition to make sure you’re in the best condition
                                                                                                             you can be.

               3. Have a routine                                                                             8. Plan your route
               Work, family and social life means that you might need to rework our                          Look online for popular hiking trails in your area or ask friends and family if
               training plans to make them fit around your lifestyle, and that’s ok.                         they have any recommendations. However you do it, make sure you have
               Schedule in your training for the days and times you know will give you                       a plan before you set off, so you can prepare for the distance you’ll be
               the best opportunity to focus on each session and get the most out of it.                     covering and won’t spend precious training time figuring out where to go.

               4. Set targets                                                                                9. Keep it social
               Starting at the beginning of a training plan can be daunting, so try and                      One of the best things about walking is that it’s an accessible and
               break it up into manageable chunks and remember to reward yourself                            sociable activity. Invite family and friends along on your training walks
               for reaching personal milestones!                                                             to keep you company and to keep you motivated.

               5. Don’t just walk                                                                            10. Any weather
               Including cross-training such as cycling, running, swimming and gym                           The changeable British weather is part of the excitement and challenge
               work can quickly enhance your fitness, especially if you’re struggling                        of walking. Check out the kit section for our top tips on making sure
               to fit in the much longer training walks.                                                     you’re prepared and comfortable in all conditions.
HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support
Macmillan Cancer Support             Mighty Hike training plan: Northumberland Coast         Getting started       Training Triangle                                              4

Training Triangle

                                                                                                                         T
Keeping it all in balance

The three key factors that go toward being in the best
physical condition for your Mighty Hike are training, rest
and nutrition. Most of us focus on the training but forget that
we can’t build fitness unless we sleep and eat properly too.
As you train make sure you listen to your body and keep the
triangle in balance. Read section ‘Energy and Nutrition’ later
in this guide for more detail and tips.

                                                                                            R                                                       n
   Training                                                        Rest                                                   Nutrition
   Your hikes, conditioning and cross-training is                  Your body improves and progresses during rest          Fuel your training and recovery correctly by
   designed to progressively overload your muscles.                phases, rest days and as you sleep.                    ensuring you have healthy carbohydrates, protein
   When they recover from that overload they get                                                                          and the right micro and macro nutrients in your diet.
   stronger. Our training plans include a mix of                                                                          This will give you the energy to train for longer and
   different effort levels and distances to progressively                                                                 also allow your body to heal afterwards.
   build your endurance.
HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support
Macmillan Cancer Support        Mighty Hike training plan: Northumberland Coast   Getting started       Choose the right kt                                    5

CHOOSE the right kit
Kick off your training by
finding the right pair of shoes.

Why is this important?                                                            What about socks?
Wearing the wrong shoes is the key cause of blisters, and 26 miles with           Your socks are just as important as your shoes. Look for padded and
blisters is not the experience we want you to have. Wearing the correct           breathable socks made with wicking material and make sure they go
shoes will make sure your feet stay comfortable and will also                     higher than the top of your boots.
play a huge role in preventing injury.
                                                                                  Your feet have got to carry you a long way so show them some TLC.
Spend time exploring the different brands and styles available – whether          Take some fresh socks whenever you go out training and on the Mighty
this be lightweight boots, walking trainers or trail trainers – and find a pair   Hike, which you can change into when you have a break. Wear your
of shoes with good support and grip that suits you.                               thicker socks at the start and then as your feet start to spread, change
                                                                                  into a thinner pair.
Going the distance
When you walk for more than a couple of hours your feet can swell from            Walking poles
the heat, so it’s important that they have room to ‘spread’. Remember             Using walking poles is completely optional. If you feel that you could use
that new shoes need to be worn-in, which is the best motivation to get            some extra support, particularly over uneven terrain or on steep ascents
out and do some training.                                                         or descents, then go to your nearest outdoor shop to seek advice. If you
                                                                                  experience joint or muscle pain then your doctor or physiotherapist may
                                                                                  advise using them.
HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support
Macmillan Cancer Support         Mighty Hike training plan: Northumberland Coast   Getting started            Other essentials                                     6

other essentials
               First aid kit                                                                         Waterproof jacket
               This only needs to be small, carrying essentials like                                 You can’t rely on the British weather so always be prepared.
               blister plasters, Vaseline, antihistamine tablets and                                 Look for a light, breathable and fully waterproof jacket with a
               painkillers, plus any other personal medication you need.                             hood which will let the sweat out and stop the rain getting in.

               Layers                                                                                Sun cream
               Wear several layers of wicking fabrics which will keep you                            Even if it doesn’t look that bright, three hours or more
               warm in cold weather, and you can remove one by one as                                outside can increase your risk of skin damage.
               you heat up.

               Water                                                                                 Download full kit list
               For your Mighty Hike we recommend bringing a bottle or                                You can download a full kit list from our website:
               camel pack that can hold two litres of water, and the same                            macmillan.org.uk/mightyhikeskitlist
               goes for your training hikes. Download the Refill app on
               your phone to find free places to fill your water whilst you’re
               out and about!

               Fully charged phone
               In case of emergencies.
HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support
Macmillan Cancer Support   Mighty Hike training plan: Northumberland Coast   The training   7

                                                                                 tHE
                                                                             TRAINING
HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support
Macmillan Cancer Support             Mighty Hike training plan: Northumberland Coast       The training           Introduction                                             8

Introduction
This training plan, put together by our coaching partners Running With Us is designed to get you to
the start line of your Mighty Hike feeling prepared and confident to achieve your goal.

   1
  Is this the right
                                                  2
                                                  Why train in
                                                                                             3
                                                                                             What if I miss a
                                                                                                                                    4
                                                                                                                                    Before and after
  plan for me?                                    this way?                                  session, pick up a                     Always include a warm-up and

  This 15-week plan is suitable for               If you keep doing the same thing           niggle or get sick?                    cool-down session for each of the
                                                                                                                                    activities in the training plan, and
  those who are just starting out and             over and over again you can’t                                                     stretch well using the exercises in
  those who already hike regularly                expect different results, so this plan     No training guide is designed to be
                                                                                                                                    this guide.
  and are looking to increase the                 is designed to give you variety and        a tablet of stone. View your Mighty
  miles. It involves a mix of activities          progression.                               Hike training as a journey (which
  and exercises to get you in the                                                            might not always go to plan!). Feel
  best physical condition for your                                                           free to chop and change the plan
  challenge. If you ever feel like you’re                                                    and shift hike and exercise sessions
  struggling in the early weeks, you                                                         to different days that may work
  can always swap the longer hikes                                                           better for you.
  with more cross training or repeat
  a week in the plan if you don’t feel                                                       If you miss days through work,
  ready for the next step just yet.                                                          holiday, sickness or injury then
                                                                                             don’t play catch up. Step back into
                                                                                             the plan where you left off and be
                                                                                             patient.
HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support
Macmillan Cancer Support                                        Mighty Hike training plan: Northumberland Coast                                              The training             About the hike                                              9

About the hike
                                                                                                                                                             The location                               The route
                                                                                     Northumberland                                                          The Northumberland Coast is an             The route covers approximately 26
                                                                                                                                                             Area of Outstanding Natural Beauty         miles starting at Alnwick Castle and
                                                                                     Coast Mighty Hike                                                       (AONB) and will see you hiking             finishing at Bamburgh Castle. Full
                                                                                                                                                             amongst some of the most stunning          details of the start and finish points
                                                                                     Distance:
                                                                                                                                                             coastal scenery in Europe. Pristine        can be found on our website.

                                                                                     26.5 miles                                                              beaches, beautiful villages and
                                                                                                                                                             dramatic historical sights will help
                                                                                                                                                             keep you going throughout the hike.
                                                                                                                                                                                                        How it works
                                                                                                                                                                                                        The event is fully supported with a
                                                                                     Approximate elevation gain:                                                                                        full buffet lunch stop at half way and

                                                                                     966 feet
                                                                                                                                                             Getting prepared                           regular refuelling stops along the
                                                                                                                                                             The Northumberland Coast Mighty            route with drinks and snacks. Your
                                                                                                                                                             Hike is a predominantly flat route,        bags will be transported to the finish
                                                                                                                                                             with well maintained paths and good        line and there are toilet facilities at the
                                                                                                                                                             underfoot conditions. Despite this 26      start and all the pit-stops. This is a
                                                             FINISH
                                                                                                                                                             miles of hiking is still a demanding       challenging event and whilst it is very
                      Belford            Bamburgh
                                                               25
                                                                                                    KEY    NORTHUMBERLAND COAST MIGHTY HIKE
                                                                                                                                                             challenge particularly if the weather is   achievable the distance and terrain
                                                                                                                                                             poor.                                      should be respected and will require
                                                                                                           MIGHTY HIKE ROUTE *

                                                                                Seahouses             5
                                                                                                                                                                                                        you to train!
                                                                                                           MILE MARKER

                                                    Lucker                                                 LUNCH AT MILE 13

                                                                            20                             PIT STOPS

            Chatton                                                                                        ROAD

                 Chillingham                                                                               TOWNS & VILLAGES
                                                                                                                                                              ELEVATION PROFILE
                                                                                                           NORTHUMBERLAND COAST AONB
                                                      A1
                                                                                                           NORTH SEA
     A697
                                                             Embleton               15
                                                                                                                                                              262FT
                             Eglingham
                                                                      HALFWAY
                                                                                           Craster                                                            197FT

                                                                                                                                                               131FT
     Powburn
                                                           Longhoughton                  10                                                                    66FT
        Glanton
                                                     START

                                                   Alnwick                  5
                                                                                                                                                                0FT

                                                                                                                                                                                  5                10        15             20              25
                                                                                     Alnmouth

*   The map route above is approximate. If any small changes are made due to health and safety reasons these will be communicated in the morning briefing.
HEroes we train - Mighty Hike training plan: Northumberland Coast - Macmillan Cancer Support
Macmillan Cancer Support                     Mighty Hike training plan: Northumberland Coast                   The training                     Glossary                                                                         10

glossary
Here you will find a glossary of the terms used in our training plans.

Using the plans
Our training plans are structured as follows:

                                      The type of session you’ll be completing today

          Easy hike                   The colour shows the main intensity you’ll work today
            30 mins hike
          at an easy pace
                                      This section gives you details of the session’s volume and effort

                                      Stretching using our Trekking Guide

                                      Core training using our Trekking Guide

What the main intensities/colours mean:

        Fartlek hikes                        Cross training                       Hilly hikes                           Brisk hikes                          Easy / long hikes                             Rest
     On these days we want you           Swimming, running, elliptical      These days include specific           On these days we ask you to               These days include specific         Rest is critical to adaptation
    to include a mix of short and       training, rowing etc etc can be    efforts up hill to build strength     include blocks of effort to raise         efforts up hill to build strength   and progression, you might be
  long faster efforts up and down       used to give you a great fitness    and endurance and get your          your heart rate a little. Target an         and endurance and get your         completing core or stretching
   hill as you feel during the hike                  boost.                    prepared for the route.            effort where you could speak                 prepared for the route.             on these days though!
    using landmarks as targets.                                                                                      only 5-6 words at a time
Macmillan Cancer Support                   Mighty Hike training plan: Northumberland Coast                           The training                  Northumberland Coast training plan / 1                                  11

Northumberland Coast training plan / 1
   Week            Monday                      Tuesday                 Wednesday                   Thursday                         Friday                 Saturday                   Sunday               Weekly positives:

                      Rest                    Brisk hike               Rest + core                  Hilly hike                      Rest               Cross training                Long hike
                  Rest is vital to        40 mins walk to include       Where you see a        10 mins steady walking                                  Optional cross training   Easy walk 90-100 mins
                 progression and           10 mins brisk effort.       pink dot consider       + 4 x 5 mins brisk effort                               (swim, run, bike, cross    off road if possible.
              adaptation. The yellow                                  undertaking the core     repeating up and down                                   trainer, rowing) – easy
     1         dot is a reminder to                                  exercises in our guide.   a 45-60 secs stretch of                                         30 mins.
              complete the stretches                                                            hill with 90 secs rest +
                 from our guide.                                                                     10 mins steady.

                      Rest                    Brisk hike               Rest + core                  Hilly hike                      Rest               Cross training                Long hike
                                          40 mins walk to include                              10 mins steady walking                                  Optional cross training      Easy 1 hour 40 -
                                          5 x 4 mins brisk effort,                             + 3 x 7 mins brisk effort                                  – easy 30 mins.        1 hour 50 mins off road
     2                                      90 secs easy effort                                repeating up and down                                                                   if possible.
                                                 recovery.                                     a 60 secs stretch of hill
                                                                                               with 90s rest + 10 mins
                                                                                                        steady

                      Rest                    Brisk hike               Rest + core                  Hilly hike                      Rest               Cross training                Long hike
              Stretching well the day     45 mins walk to include                              10 mins steady walking        Notice how you feel       Optional cross training   Easy 2 hours - 2 hours
               after your long hikes      5 x 5 mins brisk effort,                             + 3 x 8 mins brisk effort      on your rest days,        – easy 30-40 mins.         15 mins off road
     3        will help you feel better     90s easy recovery.                                 repeating up and down           are there small                                        if possible.
               as you move through                                                             a 60 secs stretch of hill      changes you can
                  the week ahead!                                                                with 90 secs rest +        make to improve your
                                                                                                   10 mins steady.                recovery?

                      Rest                    Brisk hike               Rest + core                  Hilly hike                      Rest               Cross training                Long hike
                Remember to note          45 mins walk to include                              10 mins steady walking                                  Optional cross training   Easy 2 hours 30 mins
                down the positives        5 x 5 mins brisk effort,                               + 3 x 10 mins brisk                                    – easy 30-40 mins.        off road if possible.
     4          at the end of each          60 secs easy effort                                  effort repeating up
                  training week.                 recovery.                                     and down a 60 second
                                                                                                stretch of hill with 90
                                                                                                 secs rest + 10 mins
                                                                                                   steady walking
Macmillan Cancer Support                 Mighty Hike training plan: Northumberland Coast                         The training            Northumberland Coast training plan / 2                                 12

Northumberland Coast training plan / 2
   Week           Monday                    Tuesday                 Wednesday                   Thursday                        Friday           Saturday                   Sunday              Weekly positives:

                     Rest                  Easy hike                Rest + core                 Brisk hike                      Rest         Cross training               Long hike
              Get into a good habit    50-60 mins easy walk                                 40 mins walk to include                          Optional cross training    Easy 1 hour 45 mins
               of regular stretching    at a conversational                                 3 x 5 mins brisk effort,                          – easy 30-40 mins.        off road if possible.
     5        check out our training           effort.                                      90 secs easy recovery.
                      guide!

                     Rest                  Brisk hike               Rest + core                 Hilly hike                      Rest         Cross training               Long hike
                                         50-60 mins walk to       Check out the training    10 mins steady walking                           Optional cross training   Easy 2 hour 45 mins -
                                       include 6 x 5 mins brisk    guide for our top tips   + 8 x 2-3 mins brisk up                           – easy 30-40 mins.         3 hours off road.
     6                                   effort, 90 secs easy     on getting better sleep    and down hill efforts
                                               recovery.           and recovering well.      with easy walk back
                                                                                              recovery + 10 mins
                                                                                                steady walking.

                     Rest                  Brisk hike               Rest + core              Cross training                     Rest           Fartlek hike               Long hike
                                         50-60 mins walk to                                 Cross training 45-60                                 30-45 mins hilly       Easy 3 hours 15 mins
     7                                   include 3 x 10 mins                                mins at an easy effort.                            ‘fartlek’ walk using    - 3 hours 30 mins easy
                                        brisk effort, 120 secs                                                                                      landmarks.              and off road.
                                            easy recovery.

                     Rest                  Brisk hike               Rest + core              Cross training                     Rest           Fartlek hike               Long hike
                                          50-70 mins walk to                                Cross training 45-60                                 40-50 mins hilly        3 hours 45 mins -
     8                                 include 4 x 8 mins brisk                             mins at an easy effort.                            ‘fartlek’ walk using    4 hours mins off road.
                                         effort, 90 secs easy                                                                                       landmarks.
                                               recovery.
Macmillan Cancer Support                     Mighty Hike training plan: Northumberland Coast                   The training            Northumberland Coast training plan / 3                                     13

Northumberland Coast training plan / 3
   Week             Monday                      Tuesday                Wednesday               Thursday                       Friday           Saturday                     Sunday                Weekly positives:

                       Rest                    Brisk hike              Rest + core        Cross training                      Rest           Fartlek hike                 Long hike
                                           40 mins ‘out and back’                         Cross training 45-60                                 40-50 mins hilly        4 hours 30-45 mins
                                           walk – walk out for 20                         mins at an easy effort.                            ‘fartlek’ walk using     walk with the final 75
     9                                     minutes, turn and get                                                                                  landmarks.          mins to include 3 x 20
                                            back to the start 2-3                                                                                                     mins brisk effort with
                                            mins quicker over an                                                                                                      3 mins easy between
                                             undulating route.                                                                                                                each.

                       Rest                    Brisk hike              Rest + core        Cross training                      Rest            Easy walk                   Long hike
              This is a slightly lighter   50 mins walk to include                       Cross training 40 mins                            30-40 mins easy walk.          2 hours 15 mins
               week to allow more          4 x 5 mins brisk effort,                        at an easy effort.                                                                 all easy.
    10           adaptation to the         90 secs easy recovery
                      training.

                       Rest                    Brisk hike              Rest + core        Cross training                      Rest           Fartlek hike                 Long hike
                Now we are in our          50 mins ‘out and back’                         Cross training 45-60                              45-60 mins ‘fartlek’      23-26km off road walk.
               peak training weeks          walk – walk out for 25                        mins at an easy effort.                          walk using landmarks.
              work to make sure your       mins, turn and get back
    11        nutrition and snacking        to the start 2-3 mins
                between meals is                   quicker.
                      spot on!

                       Rest                    Brisk hike              Rest + core        Cross training                      Rest           Fartlek hike                 Long hike
               Look back on all your        60 mins with the final                        Cross training 45-60                              60 mins hilly ‘fartlek’    27-30km off road walk
    12         positives to see how        25 mins at a brisk effort                      mins at an easy effort.                          walk using landmarks.         aiming to include
                far you have come!          over and undulating                                                                                                       2 x 5km at a brisk effort
                                                   route.                                                                                                                 in the final 15km.
Macmillan Cancer Support                   Mighty Hike training plan: Northumberland Coast                      The training            Northumberland Coast training plan / 4                             14

Northumberland Coast training plan / 4
   Week            Monday                     Tuesday               Wednesday                 Thursday                         Friday           Saturday                Sunday             Weekly positives:

                      Rest                   Brisk hike             Rest + core         Cross training                         Rest           Fartlek hike             Long hike
                                          Progression walk of                                50-60 mins easy                                60 mins ‘fartlek’ walk    5 hour easy walk
    13                                       30 mins easy,                                    cross training.                                 using landmarks.       allowing breaks for
                                            30 mins brisk.                                                                                                           food and rest every
                                                                                                                                                                         90-105 mins.

                      Rest                   Brisk hike             Rest + core         Cross training                         Rest           Fartlek hike             Long hike
               In the final two weeks    45 mins walk to include                             30-40 mins easy                                40 mins ‘fartlek’ walk   90-100 mins easy
                   you will see your     4 x 5 mins brisk effort,                             cross training.                                 using landmarks.         relaxed walk.
                 training cut back a     90 secs easy recovery.
    14        little to ensure you are
                feeling recovered for
                      event day!

                      Rest                   Brisk hike             Rest + core              Easy walk                         Rest          Mighty Hike!                  Rest
               Look back on all your       30-40 mins walk to                           15-20 mins easy walk.                               Northumberland Coast
    15         positives to see how      include 3 x 5 mins brisk                                                                               Mighty Hike –
                far you have come!         effort, 90 secs easy                                                                                  Good Luck!
                                                 recovery.
Macmillan Cancer Support           Mighty Hike training plan: Northumberland Coast   Strong and injury free   15

Bei, diagnosed with colorectal cancer
Macmillan Cancer Support   Mighty Hike training plan: Northumberland Coast   Strong and injury free   Stretching tips   16

stretching tips
Here are some tips for the stretches in this section:

	Stretch both legs and repeat 2-3 times if certain muscle
  groups seem particularly tight.

	Hold stretch for 40-45 secs each time and complete them
  after all forms of exercise.

	Never stretch cold muscles.

	A good stretching routine will help to restore the muscle
  balance and allow you to be more flexible.

	Consider investing in an ‘MOT’ with a sport physiotherapist
  or some sports massage which can help manage the build
  up in tightness that will occur in your training.

	A ‘foam roller’ can be used to supplement your stretching
  on a day to day basis to massage sore muscles.
Macmillan Cancer Support                    Mighty Hike training plan: Northumberland Coast                  Strong and injury free                   Key stretches                                                        17

key stretchES
Glutes
Sit with one leg out straight. Cross the other leg
                                                       Hamstring (origin)
                                                       Lay on back. Pull one leg up to chest and hug with
                                                                                                             Hamstring (belly)
                                                                                                             Lay on back. Keep one leg on the ground. Raise
                                                                                                                                                                      Lower back
                                                                                                                                                                      Lay on back. Bring one leg up to chest and rotate
over, keeping knee bent. To feel stretch in backside   both arms. Keep one leg straight on floor keeping     other leg holding the back of the calf. Bring up to      to lower knee to floor using opposite arm as a
hug bent knee into chest. Keep back straight.          ankle flexed.                                         feel the stretch in the middle of the hamstring.         weight. Keep one leg straight and both shoulders
                                                                                                                                                                      on floor. Other arm should be straight out at
                                                                                                                                                                      shoulder level.

Quads                                                  Hip flexors                                           Calf (gastrocnemius)                                     Calf (soleus)
Grasp the top of the ankle with the same side hand     Kneel on one with a 90 degree angle at both knees.    Stand with feet shoulder width apart. Take one foot      Repeat position of the gastrocnemius stretch but
and bring heel to backside. Hips should be pushed      Push hips down and forwards until a stretch is felt   forward and keep feet parallel. Maintain the arch        this time bend back leg to take stretch into lower
forward.                                               at the front of the hip.                              in the forward foot by pressing down with the toes       calf above Achilles.
                                                                                                             to stop foot rolling in. Straighten back leg and feel
                                                                                                             stretch in top area of the calf
Macmillan Cancer Support                        Mighty Hike training plan: Northumberland Coast                    Strong and injury free                     Conditioning                                                         18

conditioning
Finger crusher                                              Back extension                                         Plank                                                       Side plank
Get into a sit-up position. Find the natural arch in        From a prone position with your toes on the ground     Lift your body up with your weight on your elbows           Make a right angle with your supporting arm, your
your back and place your hands under the arch.              and fingers on temples raise your chest off the        and toes. Keep a straight line from the neck down           feet together and your stomach strong. Rise up,
Engage your lower abs and pelvic floor and push             ground by engaging your lower back muscles. After      through the legs to your ankles, engage all your            making sure you squeeze your glutes and push
your spine down onto your hands, trying to crush            a few secs relaxed back to the ground and repeat       core muscles by sucking your belly button up to the         your pelvis through. Hold it for 30-60 seconds.
your fingers into the ground. Hold this for 45-60           for 45-60 seconds.                                     ceiling. Keep your chest over your elbows. Hold for
secs per set.                                                                                                      30-60 secs.                                                 The next level: Lift your free arm into the air, keep
                                                            The next level: Extending your arms out in front of                                                                your side really strong, and don’t let your middle sag.
The next level: Do small alternate leg lifts, while still   you with add a greater lever angle and make this       The next level: Add in small alternate leg lifts. If this
keeping even pressure on your hands or extending            exercise more challenging.                             is too hard to begin with, you can avoid lower back
in to ‘bicycle’ movement in and out with your legs.                                                                pain by doing this with your knees on the ground.

Bridge                                                      Single leg squat
From a sit up position raise your hips up so your           Stand on one leg, engage your glute on your
body forms a straight line from shoulder to hips            standing leg, keep your hips facing forward and
to knees. Hold this position for 45-60 secs by              aligned with your knee and toe. Send your hips
squeezing your glutes and your lower abdominal              backwards whilst bending at the knee. You don’t
muscles.                                                    want your knee to roll inwards, so go down as far
                                                            as you can without that happening before moving
The next level: From a ‘bridge’ position straighten         back to a tall standing position. Repeat 8-15 times.
one leg at a time aiming to not let your hips ‘sag’ as
you do so.                                                  The next level: You can use a Swiss ball or use a
                                                            ‘wobble board’ under your foot.
Macmillan Cancer Support               Mighty Hike training plan: Northumberland Coast              Strong and injury free              Cross training                                                 19

cross training
               What it’s all about...                                                                                Keep it specific
               The strength exercises we have shown you in this guide are one form of cross                          Whilst cross training can add masses of value and variety to your weekly
               training. The others are non-hiking cardiovascular training such as swimming,                         training, make sure you remember your goal – hiking 26 miles. At the end of
               cycling and gym exercises. These exercise the heart and will keep you                                 your block of cross training you need to have the strength and fitness to hike.
               aerobically fit. Your heart doesn’t know the difference between going for a walk                      The minute your conditioning or cross training is getting so hard that it’s leaving
               or cross training, so it just works as hard as you ask it to. You can really boost                    you too tired to complete your long hikes, then it’s lost the benefit. It is there to
               your fitness with the additional cross training in your plan.                                         support your hikes, not replace them.

               Get checked out                                                                                       Gym classes
               If you’re injured firstly consult a doctor or physiotherapist before embarking on                     Many of you will be members (or could soon be members!) of a gym or attend
               your cross training. If they say you are able, still follow your training plan but                    local fitness classes. These are great for giving you a motivating environment
               use cross training instead. Don’t lose that hard-earned fitness – if you can do                       to keep going with your training plan. Remember the key rules here too
               it safely and pain free then maintain your fitness with cross training. If you can                    though – don’t leave your classes too tired. Pilates and yoga are a great
               see a sports physio or injury expert they will also offer rehab exercises and                         option to add into your training mix.
               training advice to go alongside.

               Heart rate
               If you want to get serious with your cross training you may wish to invest in a
               heart rate monitor which will help you train in the correct effort zones and allow
               you to keep track of your developing fitness as you progress. Over time you
               should feel you’re able to better control sudden increases in heart rate when
               you hike at a similar speed.
Macmillan Cancer Support                     Mighty Hike training plan: Northumberland Coast                     Energy and nutrition                    Nutrition and recovery                                                 20

                                      nutrition
                                      and recoveRy
Balance the triangle                  Protein rich, carbohydrate            Hydration                            Never hungry, never overfull            Micro-nutrients                        Time it right
Nutrition is one of key elements      clever                                Aim to drink 2-3 litres of fluid a   Split those big main meals into         Vitamins and minerals will             After your long hike make sure
of our training triangle. Without     Carbohydrate is critical to           day, sipping regularly on water      5-6 smaller meals, with mid             deplete more quickly as you            you refuel well within 60-mins of
getting the basics right you will     fuelling your training effectively.   or even water with electrolyte       morning and mid-afternoon               train harder so your demands           finishing. Take on plenty of fluids
struggle to have the energy to        Take on high quality, ‘slow           tablets (e.g. High5 Zero). Avoid     snacks to ensure blood sugar            will go up. Iron, vitamins D, B12,     and have a balanced meal with
train well or the nutrients to heal   release’ complex carbohydrates        drinking caffeine with your main     levels are balanced.                    C, magnesium and calcium are           plenty of protein and healthy
and adapt to the training you         including plenty of oatcakes,         meals as this can limit some of                                              just some of the basic ones            carbohydrates.
have completed. It’s a huge area      sweet potatoes and whole              your nutrient absorption, and                                                to be aware of. Increase your
with ever developing science          grains. Protein provides the          late at night which will impact on                                           nutrient density by eating as
and research so here we cover         essential nutrients you need to       your sleep. As your peak weeks                                               broad a range of foods as you
just the basic tips to keep you       heal damaged muscle fibres and        of training kick in you may wish                                             can, plenty of variety in your fruit
hiking strongly!                      tissues from lean meats, fish,        to monitor alcohol consumption                                               and vegetables is a great place
                                      nuts, sprouting seeds and tofu.       which can have a big impact on                                               to start!
                                                                            your recovery.

Ignore the myths                      Avoid the terrible toos               Monitor your health                  Get to bed                              Know when to back off                  Mighty Hike day
There are a lot of myths              Building your training up too         As you increase your training        Sleep is vital to adapting to           If you are regularly tired no          When you wake up you’ll need
and scare stories out there           fast, too soon and doing too          your body and your energy            training and getting fitter.            matter how much sleep you are          to make sure you have a good
surrounding nutrition. No athlete     much training too hard is a sure      demands will change. Your            Regularly getting 4, 5 or 6 hours       getting, feel your nutrition is        breakfast to give yourself lots of
should ever look to eliminate         fire way to pick up niggles and       diet will need to change and         sleep a night will limit your ability   good but still lack energy, are        energy. Then for the rest of the
whole food groups unless              gradually lose the motivation         adapt with this. Become good         to achieve deep sleep, release          struggling to improve or even          day we’ve got you covered, with
recommended to do so by a             to get up and train. Stick to the     a monitoring your energy levels      growth hormones and will affect         going backwards despite doing          regular pit-stops and a sit-down
qualified dietician, nutritionist     plan, be patient and don’t panic      and notice any sustained             cortisol and stress levels.             more and start to lose motivation      buffet lunch whilst you rest those
or doctor. Avoid the advice           or back fill training if you have     increase in fatigue or tiredness     Get into a good pattern at night,       to get out and train, you might be     feet. But you can always sneak
of unqualified bloggers and if        started late or had some time off.    over several days. Keep a            avoid digital screens in the            over training. Listen to your body     your favourite snack or sweet
you want to explore your own                                                training diary and note down         final hour before bed and limit         and be prepared to back off and        treat into your bag for a little
nutrition in depth, seek a fully                                            those sessions that felt fantastic   caffeine and alcohol late at            take an extra rest day and adapt       pick-me-up!
qualified professional.                                                     what you ate and drank so you        night.                                  your plan if needed. Consistency
                                                                            can repeat this in the future!                                               is vital!
Macmillan Cancer Support                          Mighty Hike training plan: Northumberland Coast   Contact            21

Contact
We’re here for you
For support, information or if you just want to chat,
call us free on 0300 100 0200 (Monday to Friday, 9am–5pm)
or visit macmillan.org.uk/mightyhikes

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                 Macmillan.org.uk

Macmillan Cancer Support, registered charity in England and Wales (261017),
Scotland (SC039907) and the Isle of Man (604). Also operating in Northern Ireland.
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