Before heading out each day, do some stretching exercises.
Start walking at a slow pace until you warm up. Once your body warms up, your pace should be moderate and continuous.
Take a 10 minute rest every one or two hours.
Keep a steady pace, one that is comfortable and you can still hold a conversation easily. Walking must be as natural as breathing.
On level ground, maintain a steady pace, with steps that are neither too long nor short. When walking uphill, take shorter, slower steps, loosening the straps of your backpack to breathe easier, planting the entire sole of your feet on the ground to avoid overloading speci c areas of your body.
When walking downhill, if the terrain permits, take longer strides, planting your heels rmly on the ground and tightening the straps of your backpack a bit more to give your shoulders a rest.
If you are with someone who walks faster than you, you should not try to keep up with them. Otherwise your muscles will be exhausted after just a few hours.