How to prepare for a charity night walk

A glow walk is not a race and you do not need to be an athlete. A little preparation makes the difference between enjoying the evening and counting the minutes.

In the weeks before

• Walk the distance once. If the event is 5 km, walk 5 km at some point beforehand, at whatever pace suits you. Knowing you can do it takes the worry away.
• Walk once in the evening. Low light, cooler air and tired legs at the end of a day feel different from a morning stroll.
• Wear the shoes you will wear on the night. New shoes on the day are the commonest cause of blisters.
• Build up gradually if you do not walk much. A little further each week is enough.

If you have a health condition or have not exercised for a long time, speak to a doctor before you sign up for a longer distance.

What to wear

• Shoes: trainers or walking shoes, already worn in, with socks that do not rub.
• Layers: it is noticeably cooler after sunset. A thin layer you can tie round your waist is better than one heavy coat.
• Bright colours: white, yellow and fluorescent fabrics show up at dusk. Black does not.
• Reflective strips: on a jacket, bag or ankles, where movement catches the light.
• A light waterproof, whatever the forecast says.

What to bring

• A small torch or head torch. Glow sticks will not show you the path.
• A charged phone.
• Water.
• Your registration details and any sponsorship form.
• A little cash or a card for the stalls.
• Any medication you might need in the next few hours.

Leave large bags at home. Two free hands are useful in the dark.

On the night

• Arrive early. Registration queues are longest in the last fifteen minutes.
• Listen to the briefing. It tells you the route, the marshals and what to do if you need help.
• Start slowly. The first kilometre is always faster than you think.
• Stay on the marked route and behind the lead walker.
• Point your torch at the ground, not at the faces coming towards you.
• Tell a marshal if you or anyone near you is struggling. That is what they are there for.

Walking with children

Agree a rule before you start: they stay where they can see you. Put a light on them front and back, write your phone number on their wristband, and point out the marshals in bright vests as people who can help.

Afterwards

Stretch your calves, have something warm, and hand back any borrowed lights. Then post a photograph and thank your sponsors while you are still glowing. It is the best moment to remind the people who meant to give.

More on raising sponsorship: fundraising ideas for walkers.