I. Equipment

Personal equipment: shoes, socks, knee pads, comfortable T-shirts, small portable backpacks or water bag backpacks suitable for 1 day, trekking poles, reflectors, headlights, flashlights, a small amount of medicines, portable raincoats, high-energy food and personal items. You can bring a set of things that can be shared, such as a small medicine box for each team.

1, backpack: A good backpack system is very important. Packaging should be smooth and uniform; Don't put unnecessary things.

2. Shoes: It is best to wear two pairs of walking shoes or sports shoes with different textures and insoles in turn. Hiking shoes are heavy and the soles are hard, so hiking shoes are not suitable for long-distance hiking on the highway. Long-distance crossing will inevitably cause extreme fatigue on the soles of the feet. If you match two pairs of shoes with different textures and insoles (such as light running shoes, slow walking shoes and sports shoes), change shoes and walk once every hour, often change the walking mode (combining walking and trotting), and rotate the stress point of the sole, the whole sole will be more evenly stressed, which will definitely reduce the fatigue and pain of the sole.

New shoes are easy to cause foot discomfort and stimulate the formation of blisters, so it is best to wear shoes worn during practice when formally participating in activities. The organizer of Hunan 100-kilometer walk recommended Doway brand marathon running shoes.

Tie the shoelaces tightly to make the shoes fit. If the sole is thin, you can add a pair of foot pads or wear thicker socks. Generally speaking, it is better to wear sports shoes with thick soles and elasticity, while hiking shoes are heavier and harder, which are easy to blister after walking for a long time. The main reason why many people can't walk is that their shoes have blisters and give up. Wearing thick cotton socks can reduce sole friction and reduce the chance of blisters.

Experienced walkers suggest applying proper vaseline cream on the back of toes before putting on socks, or dressing toes with doctor's tape alone. During the 50-kilometer hike, your hands will swing back and forth more than 654.38+ ten thousand times. This mechanical swing is likely to cause scratches on the joints of the upper limbs and other parts that often come into contact with your clothes. Therefore, before hiking, vaseline should be applied to elbows and wrists, chest, back, thighs and even some private parts to lubricate and avoid scratches as much as possible.

3, socks: thick cotton socks. To reduce the chance of blisters. Take it with you and change it several times to keep your feet dry and prevent blisters.

4, leggings: can prevent swelling and pain caused by hematocele, and the calf is not easy to feel sore.

5, knee pads: detachable knee pads, not used regularly, can be removed when not in use.

6. Ankle protection: If you only wear a pair of low-cut walking shoes, ankle protection is necessary.

7. Treadmill: Reduce the burden on the legs.

8. Soft sweat towel.

9. Wear a sunshade and breathable hat, sunscreen and wind oil.

10. Clothes: The weather may change during the activity, so you must bring appropriate clothes. Once the clothes are soaked, you can change them immediately. At the same time, it is suggested that underwear should be flat-footed underwear that does not rub the roots of legs.

Second: food.

1, on the way to hiking (exercise), because the digestive function of gastrointestinal tract is naturally weakened, it is not suitable for eating high-fat and high-protein indigestible foods such as meat. Carbohydrate is a nutrient that supplies the main energy to the human body, which is easy to digest and can release energy quickly. Therefore, we should supplement cereals such as porridge, rice, noodles and steamed bread, and digestible foods such as fruits and vegetables and sports drinks.

Breakfast and Chinese food can be eaten in roadside restaurants. Drinking too many miscellaneous drinks on the road will make hikers feel sick in their stomachs. Sports drinks, glucose water, salt water and appropriate herbal tea are enough. Don't bring thirsty food, including: heavy spicy food.

Don't bring too much water and food, and don't bring anything that can be replenished on the road. Basically, there are roadside stores to replenish the whole process. Pay attention to bring pickles and other foods that supplement salt and minerals.

Three: March

Hiking is a full-body exercise. Pay attention to balance your body and adjust your pace by swinging your arms.

1. Have a good rest the night before the activity and pack up your equipment and other items in advance. Do at least fifteen minutes of static warm-up exercise before starting; Skin lotion should be applied to the rubbing parts of the body to prevent wear and tear caused by long distance.

2. Irregular changes in walking posture, such as walking and running. You can rotate the stress point of the sole to make the whole sole stress evenly, and at the same time use more muscle combinations to make the muscles rest alternately. Relax when leveling the road, and use your thighs to drive your calves. The pace is even and has a sense of rhythm.

Don't catch up with others, walk at your own pace. The best walking speed is walking without breathing; Don't run fast and slow, stop running and try to keep a constant speed.

When you feel pain in your toes or soles of your feet, don't just walk on one side of your feet, which will cause local stress on your feet and cause extreme pain for a long time.

5. sink your shoulders, stand on your back and take a deep breath with your abdomen.

6. Take a deep breath and lean forward when going uphill. When going downhill, if you accelerate or run, lean back and lower your center of gravity. Don't get hurt.

7. haste makes waste. The key is safe completion, and speed is second!

Fourth, rest.

1. Take regular active rest, replenish necessary water and energy, and drink a small amount of water many times to prevent stomach discomfort.

Taking a break of 5 minutes every hour (just changing shoes and drinking water) is more effective than taking a break of 4 or 5 hours per hour/kloc-0, and you can get a rest. Long-term rest will harden weak muscles, which will definitely lead to the body's readjustment.

2. Remember that rest is positive, not just lying down. When resting, you can take off your shoes and socks and knee pads and do leg relaxation massage.

3. Take a short rest: try to control it within 5 minutes, don't take off your backpack and other equipment, mainly stand and rest, and adjust your breathing.

4. Take a long rest: It is best to take a rest every 2 to 3 hours. The rest time is about 15 minutes. You can take a rest and adjust and supplement some digestible food. Remove all weight-bearing equipment such as backpacks, stand and breathe for 2-3 minutes before sitting down. Don't sit down and rest as soon as you stop, it will increase the burden on your heart. You can massage each other's muscles such as legs, waist and shoulders, and apply some activated oil to ankles and knees. You can also lie down, lift your legs, and let the blood in the bloodstained legs return to your heart as much as possible. '

Five, the treatment of blisters

Small blisters that do not affect walking can be temporarily punctured. If the blister increases and you feel swollen and painful, you can use a disinfectant needle to break the blister, release the effusion, and then bandage the affected area. If the blister has been punctured, do not remove the epidermis and then bandage the affected area.

Six, enough is enough, learn to give up.

Suggestion: If your joints or old grievances warn you, please cherish yourself and give up rationally. Remember: the body is your own, participation is the most important, do what you can, learn to give up, and focus on experience.

Seven. safety matters

1, obey the traffic rules, don't run red lights, take sidewalks and zebra crossings, don't take lanes, and don't cut corners across the road.

2. On remote and dark roads, please walk together, not alone.

3. When walking sleepy, pay attention to rest in time to avoid accidents caused by mental trance.

Eight. Environmental protection matters

1, no littering, garbage disposal, take it to the trash can.

2. Use disposable goods as little as possible, such as disposable chopsticks, lunch boxes, cups, etc.

3. Don't make noise, disturb people and disturb others to have a rest.

If others violate environmental protection, please stop their improper behavior politely.

Nine. others

1. It is best to trim your toenails a week ago. Too short or too long is easy to hurt.

2. Supplementing 500 ml sports drinks 2 hours before exercise can increase the reserves of muscle glycogen and liver glycogen in the body.

3. Let's walk together, keep a certain speed and have a rest with our peers.

4. Wipe the skin with a wet towel first, and then use activated oil for better effect.

5. walking posture. Try to walk on the grass on both sides of the stone road to reduce the friction on the soles of your feet. When you go uphill, you should properly distract yourself. Downhill should be the easiest way to run in small steps. The gravel road is strong and concentrated to prevent sprained ankles. Linlin Road, please breathe more fresh air and watch more green.

6. Friends and relatives of pedestrians

Support and encouragement have a far-reaching impact on the completion of the journey, and it is very inspiring to meet relatives and friends on the way or at the end.

7. Trailwalker's comrades-in-arms

Training together, giving support, sharing weal and woe and challenging glory, Trailwalker is actually a comrade-in-arms fighting side by side.

8. Preventing blisters is the most important thing. You should wear suitable and comfortable shoes and socks. If you need to continue walking, try not to puncture the blisters. If the blisters have worn out, don't remove the epidermis. Cover the affected area with dressing to reduce the friction between the affected area and clothes. If necessary, the blister can be covered with a dressing with a hole cut off to reduce friction.