May is International Walking Month, and a good excuse to lace up and get moving. Walking is one of the most accessible forms of exercise there is: low impact, easy to fit around daily life, and genuinely good for you.
Regular walking can help support muscle recovery through improved circulation, maintain joint health and long-term mobility, and reduce stress levels, all of which have a real impact on how you feel and perform day to day.
On the Isle of Man, May also marks the lead-up to one of the island’s most iconic events: the Parish Walk, which in 2026 takes place on 20th–21st June.
Getting started
If you’re just getting back into exercise, the good news is you don’t need to do much to start seeing the benefits. The main focus should be consistency, starting with shorter walks and gradually building up from there.
Doing too much too soon is one of the most common causes of injury, so building up gradually really does matter. Programmes like Couch to 5K follow this principle, alternating effort with recovery over 8–9 weeks. For walking, the same approach works well using brisk walking intervals to build your base.
Training for the Parish Walk
How you prepare will depend on your goal, your current fitness, and how much time you have. With around six weeks to go, there’s still plenty of time to build a solid foundation — as long as you progress sensibly.
For walking to Peel (around 32 km), training three to four times per week with one longer walk building towards three to four hours is a good target.
For the full distance, four to five sessions per week with longer walks and planned rest days is recommended. A cautious, consistent approach will serve you much better than cramming distance in the final weeks.
Technique and efficiency
A few simple adjustments can make longer walks feel significantly more comfortable. Standing upright, taking slightly shorter steps, and maintaining a steady rhythm all improve efficiency. A slightly quicker step rate tends to feel smoother than overstriding, worth experimenting with on your longer training walks.
Foot care, hydration and nutrition
Footwear and socks matter more than most people realise. Blisters are caused by friction and moisture, so well-fitted shoes and quality socks can make a big difference over longer distances.
Hydration is equally important, particularly as temperatures rise. Even mild dehydration can affect how you feel and perform, so drink regularly and consider electrolytes on longer sessions. For walks over an hour, aiming for around 30–60g of carbohydrate per hour will help keep your energy levels steady.
Taping and support
Taping can be a really useful tool when preparing for longer walks. Kinesiology tape techniques are commonly used to reduce friction, support joints, and improve comfort, and evidence suggests taping can provide short-term pain relief and improved proprioception, particularly when combined with good training habits.
In practice, it can help manage common issues like hotspots, ankle instability, or knee discomfort during long-distance walking.
We offer taping sessions in the lead-up to the Parish Walk. Whether you’re managing a niggle or just want to go in feeling prepared, we can assess what you need and apply it ahead of the event.
Ready to prepare properly?
Whether you’re aiming for Peel or the full distance, we’re here to help you get there. Book a session with the RehabLab team ahead of the Parish Walk and we’ll help you to prepare, protect, and perform.
References
Gabbett, T.J.
Drew, M.K. & Finch, C.F.
Knapik, J.J. et al.
Sawka, M.N. et al.
Burke, L.M. et al.
Jeukendrup, A.E.
Lim, E.C.W. & Tay, M.G.X.
Williams, S. et al.
KNGF Clinical Practice Guidelines
PEDro Physiotherapy Evidence Database
Cochrane Database of Systematic Reviews
