Fitness & Medical

One to One want to ensure that you are able to enjoy your trek!

medicalThis page is designed to help you get ready!

Our training walks are an enjoyable way of getting fit and are always under the supervision of a fitness instructor. In fact we welcome anyone on our training walks. If you are thinking of joining us on a trek why not come along and talk to people that have done one already?

Take a look at our training tips to help you organise a regular exercise routine.


Medical & Fitness Declaration Form

Training Tips

Training Walks



Please check with your own doctor as to what vaccinations he/she recommends for the trek that you are undertaking.

Note: Up to date Tetanus vaccination is required for all treks and we do recommend being vaccinated against Hepatitis A.

Training Tips

Regular Walks

You should be walking at least three days a week for a minimum of 15 miles per week, in addition to a regular long distance walk of approximately 10 miles.

Posture and Technique

Always maintain good posture while walking: head held centre, chin parallel to the ground, eyes looking ahead. Shoulders down, pulled back and relaxed. Chest lifted. Abdominals contracted and buttocks tucked under the hips. Arms relaxed and swinging in opposition to the legs. Comfortable stride.

If you are fitness walking and want to increase speed, introduce the arms movement to speed up the leg action. Flex the elbow to approximately 90 degrees. The forward swing should not cross the centre of the body or swing higher that the top of the sternum. Keep the elbows close to the side of the body. Land on the heel of the foot with the forefoot raised. Roll from the heel to the ball of the foot. Forcefully push off the forefoot. Lean slightly forward from the ankles, not the hips.

Warming Up and Cooling Down

Both are important processes in the preparation for long distance training. Gently strolling for 10 minutes prepares the body for the more strenuous exercise to come. Add specific stretching exercises for the calves, shins, quads, hamstrings, lower back and hip flexors, as well as mobility and stretching exercises for the shoulders. Stretches should be perfumed after the warm-up and again at the end of the walk.


Blisters: Caused by excessive friction, these areas of irritation can become debilitating if not cared for properly. To avoid blisters, reduce areas of excessive friction by using petroleum jelly over the whole foot, by wearing socks and by gradually breaking in new shoes/boots. Do not puncture blisters as this could cause infection. A protective pad placed around the blister can be used to reduce pressure in the area. If a blister should puncture, the dead skin over the blister should be cut away and the area should be kept clean and dry.

Delayed onset muscle soreness [DOMS]: This refers to muscle pain which occurs 24 to 48 hours following strenuous exercise. Stretching before and after exercise may help to prevent this soreness.

Muscle Strains: This injury involves the stretching or tearing of a muscle or tendon. There are three degrees of muscle strains with the first degree involving minimal stretching of muscle fibres. Some tearing of muscle fibres occurs with a second degree strain, while a total tear and separation of the muscle occurs during a third degree strain. First and second degree strains can often be treated with rest, ice compression and elevation, whereas a third degree strain requires special medical treatment. The risk of muscle strain can be reduced with proper warm-up and stretching.

When your feet hurt, you hurt all over: It might surprise you to know that a good part of your back trouble or hip pain or neck stiffness or knee clicking may be associated with, or may be directly as result of poor foot function. You may be a candidate for biomedical orthotic devices which are tailor made to the individual foot by a podiatrist.

Training Walks


Train for a trek, walk for pleasure or just catch up with old friends

Anne and Tina have laced up their walking boots once again!!

If you would like to join them for their walks on Hampstead Heath, please email Anne or telephone 020 8343 4156 for further details.

We look forward to hearing from you!