Danny Guselli's prep guide for the Suncoast ECR Big Walk
Stretching and meal planning will help get you to the finish line.
The Suncoast East Coast Radio Big Walk is almost upon us, and we cannot wait to see everyone this weekend.
In preparation for this annual get-together, which sees people from all levels of fitness unite, we asked Danny Guselli to share some professional advice.
You could call it Danny Guselli's Suncoast East Coast Radio Big Walk prep guide.
"Whether you are walking for fun, fitness, or a personal challenge, preparation is key to getting the most out of your Big Walk experience. Here’s your guide to ensuring your body is ready, from the day before to the moment you hit the starting line", said Guselli.
The Day Before the Big Walk
1. Light Movement
A gentle walk and some stretching the day before can do wonders. It helps keep your muscles limber without exhausting you.
2. Stretch It Out
Focus on the major muscle groups you’ll use during the walk. That includes:
- Hamstrings
- Quadriceps (quads)
- Calves
Fuel Your Body: Carbo-Load Wisely
Dinner the night before should include good-quality carbohydrates to stock up your energy reserves. Great options include:
- Baked potatoes or sweet potatoes
- Basmati rice
- Pasta
- Add a source of lean protein for balance:
- Grilled chicken
- Tuna
- Ostrich meat (high in protein, low in fat)
The Morning of the Big Walk
1. Eat a Smart Breakfast
A bowl of slow-cooked oats is an excellent choice. It's light on the stomach and packed with slow-releasing energy to keep you going.
2. Hydration is Key
Start hydrating early in the day—even before you leave home. Drink water, water, and more water! Avoid heavy caffeine or sugary drinks that could dehydrate you.
3. Get the Blood Flowing
Warm up your body with light cardio. This can include:
- A small jog
- A few star jumps
- Fast-paced walking
4. Stretch with Purpose
Stretch thoroughly to prepare your muscles and avoid injury.
Focus on:
- Achilles tendon
- Calves
- Hamstrings
- Groin
- Quads
Here are some final tips. Wear comfortable shoes you've already broken in. Dress in light, breathable fabrics. Use sunscreen and a hat — especially for the Durban sun! Smile, enjoy the walk, and tag us in your pics using #ECRBigWalk!
Check out this video on YouTube about some warm-up exercises.
HOW TO LISTEN TO EAST COAST RADIO
- Listen to East Coast Radio on the FM (frequency modulation) spectrum between 94 and 95 FM on your radio.
- Listen live to ECR by clicking here or download the ECR App (iOS/Android).
- Listen to East Coast Radio on the DStv audio bouquet, channel 836.
- Switch to the audio bouquet on your Openview decoder and browse to channel 606
- Listen to us on Amazon Alexa.
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Image Courtesy of iStock