The Yorkshire Three Peaks Challenge Walk
Information & preparations:
The Yorkshire Three Peaks walk is a stunning day out in the wonderful Yorkshire Dales National Park!
The walk is a real challenge and just because many people have completed it over the years does not mean it is easy. The walk is 24.5 miles (39.2km) long and takes in over 5,000 feet (1,600 metres) of climbing. The walking is over a variety of terrains, and even though the paths have been improved over recent years, certain sections can still be very boggy and energy sapping. The climbs up the hills and the descents have some steep sections too.
Most people with an average level of fitness can complete the walk. It is however a long way, and the more preparation you can do the better, and will reduce the risk of injury. You will need to build up your general fitness as well as your endurance and stamina.
We recommend that you try and build up your walking distance to over 15 miles in a day and if possible at least one walk above this. Spending more time walking in the hills or mountains will be of great benefit as walking up and down hills is very different to walking on the flat. It will help you improve your balance and experience of the very varied terrain you can meet on the hills. Walking ‘back to back’ days (e.g. 10miles on Saturday and 10miles on Sunday) is also a great way to boost your fitness and stamina.
As your fitness progresses try to increase your walking speed. You need to be walking an average of between 2 and 2 ½ miles an hour over the whole walk to complete it in under 12 hours. This includes stops and all the climbing up and down (sometimes our guides have been out for up to 14hrs).
You can also use your hill days to test kit, break-in new boots and also get used to mountain weather. Your foot wear and socks are especially important as you need to be wearing walking boots with ankle support and these need to be comfortable and fit well. Some people may choose to wear walking/trail-running shoes instead. This is fine as long as you’re happy without the ankle support and are used to walking long days in mountainous terrain in them.
Blisters are one of the main reasons people do not complete the walk as they can be extremely painful but often avoidable. Make sure you wear your boots in long before the actual event. You don’t want your foot sliding around in your shoe, or your heel lifting up and down. Recognise ‘hot spots’ (i.e. areas of your foot where there is still a small amount of friction occurring) and think about applying a plaster or tape to this area (YDG managing director Steph swears by fleecy web roll and kinesiology tape applied to a hot spot before starting a long ultra-run). Consider wearing two pairs of thin socks, so that the socks slide over each other as opposed to your feet. Prevention is better than treatment, but make sure to test whatever you try first to make sure it works for you.
A Three Peaks walker normally consumes about 3 to 4 litres of water. Please make sure you drink regularly and do not wait until you are thirsty. It’s also important to replenish electrolytes (e.g. sodium and potassium) lost through sweating. This will help you to perform better, as well as help to stop cramp from setting in. One way of doing this is through adding powder or tablets containing electrolytes to your drinks throughout the day. One great brand to check out is ‘Science in Sport (SIS)’ which is available in some supermarkets such as Tesco and online.
With regards to food, it’s all about eating ‘little and often’, perhaps having some decent sized sandwiches or wraps for lunch, but then also carrying bananas, nuts, salty crisps, sweets, chocolate bars, flapjack, babybel cheeses etc to eat along the route. The body is like a car engine….it needs fuel!
Finally, the Yorkshire Three Peaks is as much a mental challenge as a physical one. It’s amazing what the human body and mind can achieve when it’s feeling determined. Remembering to enjoy yourself and keep a smile on your face is just as important as eating and drinking. You may encounter ‘the wall’ on the day (i.e. the term given to a state of feeling very tired and as if you can’t carry on), but these feelings are often temporary and often just a bit more food and drink and a bit of positive thinking can have you motoring along again! Ironically, sometimes you might actually feel a little sluggish after eating a load of food, but this feeling will pass so don't worry. Yes, it may get to a point where you are feeling achy and tired, but don't let this put you off, and it will just make getting to the end and celebrating your achievement with your friends and fellow group members EVEN better! The mind is a powerful thing, so don’t forget that!
YDG directors Mike and Steph have plenty of experience completing non-stop running challenges such as the Spine Challenger (108miles), Fellsman (61miles), Lakes in a Day (52miles), Dales Way (82miles) and Yorkshire Top 10 (81miles), so know a thing or two about these sorts of challenges and are on hand for support and tips along the way!
Good luck with your training and see you in Horton! :-)
Mike & Steph (Yorkshire Dales Guides)