| 1. | Emergencies |
| | Walking is one of the safest and healthiest hobbies |
| | Chances of accident are very remote |
| | You should always be prepared |
| | Always carry a small first aid kit |
| | Most common accident during walking is a fall (this may result in a sprained ankle or a broken bone) |
| | Most common minor mishaps are blisters, cramp, cuts, bruises or bites |
| | Top Tips |
| | Keep calm |
| | Find a sheltered spot and keep the casualty warm |
| | Treat any injury as best you can |
| | Calculate your exact position on the map |
| | If possible, leave somebody to care for the casualty whilst others descend with a map to get help |
| | On reaching a telephone, dial 999 and ask for the police |
| | Report the map grid reference where you left the casualty and details of the casualty's condition |
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| 2. | Safety |
| | Choose a route that reflects your walking experience |
| | Always plan out each section of your route |
| | Ensure you take with you a compass and a map |
| | When walking on high ground, avoid low cloud and mist |
| | Check what clothing and equipment you should take with you |
| | Take pen, pencil, waterproof card to write on and coins for the telephone |
| | Tell someone where you are going and what time to expect you back |
| | In winter, always carry a torch |
| | When walking on the road, always walk towards oncoming traffic |
| | Wear bright clothing |
| | Listen to weather forecasts |
| | If weather turns bad, decide in plenty of time to turn back or look for an escape route onto lower ground |
| | Do not risk getting wet. Always put on waterproofs at first sign on rain |
| | Keep your party together |
| | In hot weather, protect your skin with sunblock |
| | Try to wear a hat, or cover your head |
| | Drink regular amounts of water if walking in hot weather |
| | Take snacks and drinks |
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| 3. | Benefits of walking |
| | Walking is good for you |
| | Lowers blood pressure, cholesterol levels and improves heart and lung functions |
| | Jogging became popular in 1970s' and 80's but with common complaints of ankle and knee strains from constant pounding of feet |
| | High drop out rate was seen |
| | Alternative exercise - swimming, cycling but with associated costs. |
| | Mental benefits of clearing the mind and relieving the pressures of stress |
| | Stress opportunity to forget cares and concerns of work and get back to nature |
| | Alleviating anxiety quoting hypocrites maxim 'walking is the best medicine' |
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| 4. | Mobile Phones
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| | The best network covergage across the route is Vodafone. Walkers are advised that due to the nature of the route a signal is not always available so plan accordingly.
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| 5. | Rights and responsiblities |
| | Stick to rights of way, public footpaths, bridle ways and byways. |
| | Always keep your dog on a lead in countryside, especially near livestock |
| | Follow the countryside code |
| | Take only photographs, leave only footprints |
| | Do not damage hedges, fences, or walls |
| | Always secure gates as found |
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| 6. | Weather |
| | Scotland is always changeable |
| | Can change at alarming speed |
| | Always obtain the latest weather forecast |
| | If weather turns, consider the need to revise your plans |
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| 7. | Fitness Level |
| | Ensure you are fit enough for the walk you plan to undertake |
| | Good idea to have walking programme |
| | At least 30 minutes at brisk pace 3 times a week |
| | Start training walk slowly and gradually build up pace |
| | Warm up using basic stretching exercises paying particular attention to hamstrings, calves, thighs and shoulders |
| | Warming down, be sure to use stretching exercises after your walk also |
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| 8. | Walking technique |
| | When walking try to establish a rhythm that you are comfortable with, especially on long distance walks |
| | Remember sometimes it is harder to stop and then start again that it is to just have kept on walking |
| | Try to develop good walking posture and natural stride |
| | Keep back straight, with arms swinging freely |
| | Cut your toenails |
| | Walking uphill is most tiring - take deliberate steps and stop for frequent rests |
| | Keep your hands free to aid balance |
| | When going downhill, dig your heels in and shorten your stride, taking care not to slip and fall over |
| | Hint - tighten your boot laces, holding your feet firmer, stopping toes digging into toecaps |
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| 9. | General planning |
| | Choose appropriate walks to suit individuals experience and fitness levels, navigational skills, area knowledge and prevailing weather conditions. |
| | Take children only on routes which allow safe and easy retreats, not too long |
| | Set an objective |
| | Note places for refreshment stops, places of interest and natural features |
| | Naismiths rule - allow one hour for every 3 miles (5km) adding one hour for every 600 mtr (2000') of ascent |
| | Heavily laden backpackers - allow one hour for every 2.5 miles (4km) and an extra hour for every 450mtr (1500') ascent. |
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| 10. | Navigation |
| | Always carry a compass and map |
| | Become accustomed on how to use them |
| | Even when carrying a GPS, a conventional compass should always be at hand |
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| 11. | Walking with children |
| | The length of the walk should be tailored to be able to be shortened at any time if need be |
| | Teachers have enormous responsibilities when taking children out on walks. Ensure the children are not over-equipped. |
| | Keep walks interesting. Children get bored very easily |
| | Be as enthusiastic as possible |
| | Praise or reward on reaching each objective |
| | Stop often for rest and refreshment |
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| 12. | Equipment |
| | Always carry a map and compass and know how to use them |
| | Always carry emergency equipment including torch, whistle and first aid box |
| | For those not carrying camping gear, a lightweight daysack should suffice |
| | A watch should always be carried or worn as it is important to know the time of day |
| | If camping, a long list of extra equipment will need to be carried i.e. tent, insulated sleeping mat, sleeping bag, extra clothing, stove, food, drink, mug, plate, cutlery, water container, tin opener and personal washing gear |
| | If carrying a large sack, the weight of the sack should be no more that ¼ of the weight of the person carrying it |
| | The heaviest items should be carried as high up and close to the shoulders as possible |
| | Some people like to walk with trekking poles |
| | Trekking poles relieve the strain on your hips, knees and lower back. |
| | Trekking poles also provide extra stability on rough and uneven ground |
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| 13. | Footwear |
| | Your footwear should provide good ankle support with a firm sole and good grip |
| | Hill walking boots are strongly recommended |
| | Ensure laces are tied as tightly as is comfortable for extra ankle support |
| | If walking in summer and the ground is dry, a good pair of trainers with a thick sole and good grip may suffice and prove more comfortable |
| | When buying new boots, always try them on with a thick pair of woollen socks |
| | Check if there is enough room in the boot by sliding your index finger down behind your heel and wiggling your toes |
| | Adjust the lacing to hold the boot rigid |
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| 14. | Clothing |
| | Warm, wind and waterproof clothing is essential, including gloves, hat, fully waterproof and windproof jacket and trousers and spare clothing (i.e. extra jumper) |
| | What to wear is dependant on the weather and the terrain |
| | If there is a chance of rain, carry waterproofs |
| | If walking in colder weather consider thermal vest and trousers |
| | Most walkers prefer a thick sock which can be pulled up to the knee |
| | The socks must fit as well as your boot |
| | Gaiters or over trousers should be worn in winter conditions. These will keep legs and feet dry and warm |
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| 15. | Food and drink |
| | Take enough food and drink for each member of your group |
| | Always take reserve supplies |
| | Simple, high energy foods are ideal i.e. chocolate, dried fruits, cheese and biscuits |
| | Drink a sufficient amount of water especially if walking on a hot day |
