Guide to Walking and Hiking

Table of contents

Motivation

Equipment & Analysis

Technique & Running Style

Nutrition

Injury prevention & complaints

Compensatory & supplementary sports

Competition & Goals


Motivation

Why LUNGE knows how walking works

Over 40 years of experience in healthy movement

Walking is walking at a brisk, consistent pace over a longer distance – and therefore a highly effective form of endurance training that strengthens the heart, circulatory system, muscles, and even the mind. At LUNGE, we don't just know this theoretically – we live and breathe movement. For decades, we have been dedicated to healthy mobility: from running and walking to healthy walking and standing in everyday life.

Our expertise is based on:

  • Over 40 years of experience in the running shoe retail trade
  • thousands of individual movement analyses
  • In-house shoe development in a German factory
  • close collaboration with customers of all ages and performance levels

Founded by runners and movement enthusiasts Ulf and Lars Lunge, we combine biomechanical knowledge with practical experience in our manufactory, our running specialty store LUNGE DER LAUFLADEN and in the online shop www.lunge.de.

Your advantages when walking with LUNGE:

  • Specially designed shoes for walking, Nordic walking and active walking and standing in everyday life from LUNGE and other manufacturers.
  • Expert movement analysis in our specialist stores: individual, honest, brand-independent
  • Experienced team of consultants from the running and walking sector
  • Sustainably produced products from our own factory

 

Hikers in a vast landscape

Five reasons why walking is so healthy

1. Joint-friendly endurance training

Walking puts significantly less strain on the musculoskeletal system than running. Ideal for beginners, those returning to exercise, or people with joint problems.

2. Strengthen the cardiovascular system

Walking promotes blood circulation, lowers blood pressure and resting heart rate, and improves the body's oxygen supply.

3. Effective weight management

Continuous, brisk walking burns fat and activates the metabolism – ideal for sustainable weight loss.

4. Mental relaxation and mindfulness

Walking helps reduce stress, improves well-being and promotes mindfulness through conscious movement in the fresh air.

5. Low barrier to entry, high impact

No complicated technology, no equipment requirements – just get going. And yet with a measurable effect on your health.

 

The most important tips for getting started with walking

1. Start with the right footwear

Wear shoes with good cushioning, a flexible sole, and stable support – specifically designed for walking. Our models offer exactly that.

2. Pay attention to your technique

Upright posture, shoulders relaxed
Active arm swing - elbow at approximately 90 degrees
The heel touches down first, the rolling motion occurs via the ball of the foot.

3. Don't start too fast.

Start with 20 to 30 minutes per session, 2 to 3 times per week. Gradually increase duration and pace.

4. Strengthen the torso and foot muscles

Supplement your training with stability exercises or light strength training. This will improve your posture and prevent problems.

5. Keep at it – walking has long-term effects.

As with running, consistency is key. You'll get fitter and more resilient with every step.

Conclusion from the LUNGE team

Walking is the perfect way to start getting more exercise and leading an active life – regardless of age or fitness level. And the best part: it's possible anywhere, with minimal effort and maximum benefit.
We're happy to accompany you on your journey. With expert advice, the best products, and a great passion for healthy movement.
The entire LUNGE team wishes you lots of fun walking!


Walking Shoes

Equipment & Analysis

The difference between a running shoe and a walking shoe

Although both sports focus on walking or running, they place different demands on the shoe:

Running shoes are designed for the higher impact forces experienced during fast running. They offer:

  • Increased cushioning in the heel area
  • A heel-to-toe drop – the difference in height between the heel and forefoot – is usually between 6 and 12 mm.
  • Lightweight and high responsiveness for propulsion
  • Shaft made of breathable mesh materials for maximum ventilation

Walking shoes, on the other hand, are specifically designed for the rolling motion of the feet during brisk walking. They offer:

  • More flexible soles to support the natural rolling motion of the foot.
  • Shallower blast or even zero blast
  • Enhanced heel support and a stable midfoot area
  • Often a slightly rounder sole for smoother transitions
  • The upper is made of robust material. Many models combine mesh with firmer, supportive zones in the midfoot and heel area. For walking in cooler temperatures, synthetic leather or microfiber materials are also used, which are durable, easy to care for, and sometimes water-repellent.

In conclusion: Walking shoes are not simply "lightweight running shoes." They are designed for different movement patterns. Choosing the right shoe is crucial for comfort, health, and performance while walking. Be sure to get personalized advice – ideally with a professional gait analysis at LUNGE DER LAUFLADEN or other running specialty stores that offer this service.

 

What equipment do I need to start my walking training?

1. The right shoes – the heart of your equipment

A good walking shoe differs significantly from a classic running shoe. Important features include:

  • Sufficient cushioning to relieve stress on your joints
  • Good flexibility, especially in the forefoot area for a natural rolling motion.
  • stable guidance to avoid misalignments
  • Balanced drop – depending on foot type and technique

Our recommendation: Shoes from the LUNGE collection – specially designed for walking, Nordic walking, and active everyday walking. Alternatively: a professional analysis at one of our LUNGE DER LAUFLADEN stores or another running specialty store offering this service.

LUNGE tip: An insole always improves shoe comfort. Because no shoe is ever truly finished! Most shoes only have a thin, removable insole that covers the seams. Therefore, it's worth buying a custom-fit insole from a running specialty store. This separate footbed provides even greater comfort with every step. Many LUNGE models come standard with our proven FEETALITY insole (link), which also improves virtually every other model from all manufacturers.

2. Functional clothing

Walking will quickly make you sweat. That's why breathable, temperature-regulating clothing is important. Pay attention to:

  • Functional shirt and trousers instead of cotton
  • Depending on the weather: wind or rain jacket, hat or headband
  • Comfortable fit, nothing should chafe or constrict.

3. Optional: Walking sticks

Poles can be useful for Nordic walking or when additional stability is needed. Important:

  • Individual stick length (approx. 70% of your height)
  • Padded hand straps for better grip
  • Spikes for rough terrain, rubber bumpers for asphalt

4. Small extras for comfort and motivation

  • Heart rate monitor or fitness watch for training control
  • Water bottle or hydration system, especially during longer sessions
  • Reflectors or a headlamp if you're out in the dark
  • Smartphone or MP3 player – if you like to listen to music or podcasts while you go

 

Equipment for advanced walking training

If you walk regularly and with more ambition, you can specifically expand your equipment:

  • Lighter, more responsive walking shoes with a sportier sole for greater dynamism
  • Running vest or hydration belt , especially for longer tours
  • GPS sports watch with training functions , e.g. heart rate zones, route planning
  • Change of clothes and anti-blister socks for longer distances
  • Pulse- or watt-controlled training with appropriate sensors
  • Carbon walking poles for more stability when mountain or trail walking

These tools will help you train more effectively, avoid overexertion, and measure your progress. Afterwards, check out www.lunge.de

Conclusion from the LUNGE team

Walking is the perfect way to start getting more exercise and leading an active life – regardless of age or fitness level. And the best part: it's possible anywhere, with minimal effort and maximum benefit.
We're happy to accompany you on your journey. With expert advice, the best products, and a great passion for healthy movement.
The entire LUNGE team wishes you lots of fun walking!

 

What is the drop in a walking shoe?

The heel-to-toe drop describes the difference in height between the heel and forefoot in a shoe – in other words, how much higher the heel is compared to the forefoot. It affects your gait, the strain on your calf muscles, and your overall movement pattern.

  • High drop (8–12 mm): relieves Achilles tendon and calf, promotes heel strike – ideal for beginners or in case of discomfort.
  • Medium drop (4–8 mm): allows for a more natural rolling motion, balanced load – good for advanced walkers.
  • Low drop (0–4 mm): requires well-trained muscles, promotes active walking via the midfoot – suitable for experienced walkers.

LUNGE tip: The optimal heel-to-toe drop depends on your foot type, walking technique, and individual needs. Get advice at LUNGE DER LAUFLADEN or another specialist retailer – that way you'll find the right shoe for you.

 

Is there also a trend towards thick soles in walking shoes?

Yes, the trend towards thicker soles is also evident in walking shoes – and for good reason:

1. More damping on long journeys

Especially on hard surfaces, a voluminous midsole relieves your joints and prevents fatigue – ideal for longer or more frequent walking sessions.

2. Lightweight, modern materials

New foam technologies ensure low weight and a comfortable feel despite the sole height. LUNGE also relies on durable, elastic materials with high resilience (link).

3. Stability despite height

Wide sole bases ensure a stable running feel despite the height – helpful for slight pronation or fatigue.

4. More ergonomic rolling motion

Many high-stack shoes have a "rocker-like" sole that makes rolling easier and relieves the muscles.

LUNGE's conclusion: Thick soles are not just a trend without benefits; they offer targeted comfort, stability, and support – especially for regular or longer walks. Get advice from LUNGE DER LAUFLADEN or another specialist retailer offering this service to find out if a model with a thicker sole is right for your foot and your training.

 

How often should you replace your walking shoes with new ones?

Even if walking shoes still look good on the outside, they lose cushioning, stability and function over time. Therefore:

  • General recommendation: 600 to 1,000 kilometers – depending on the terrain, body weight and walking style.
  • Regular checks: Inspect the sole for wear, creases in the cushioning material, and any changes in feel.
  • Typical warning signs: pain in the knee, hip or foot, reduced comfort, diminished cushioning or stability.

LUNGE tip: If you walk frequently, it's worth having a spare pair of shoes. This way you can extend the lifespan of both pairs and provide more varied exercise for your muscles. Apps like Komoot, Strava, or Garmin can help you keep track of your distance.

 

What happens if I walk in the wrong shoes or shoes that are too small?

Ill-fitting walking shoes – whether too small, too narrow, or not designed for your foot type – can quickly lead to problems. You'll feel the effects not only in your feet, but often throughout your entire musculoskeletal system.

Typical consequences of wearing the wrong shoes or shoes that are too small:

  • Blisters, pressure points and pinched toes: Shoes that are too tight or too short lead to friction and restricted toe movement – this can quickly become painful.
  • Incorrect loading and overuse pain: Shoes with incorrect cushioning or insufficient stability can put more strain on the knees, hips or back – in the long term, poor posture and pain are likely.
  • Restricted rolling motion: Unsuitable shoes hinder a natural, dynamic rolling motion – walking feels heavier and less harmonious.
  • Increased muscle tension: If your foot has to cramp up in your shoe, your entire posture suffers. This can even lead to tension in your neck and shoulders.

LUNGE tip: Always have your shoes fitted at a specialist shop – ideally with a gait analysis. A good walking shoe fits your foot and walking style in terms of length, width, and function. This protects you from discomfort and ensures you walk not only more comfortably but also more healthily.

 

Is a gait analysis also useful for walking?

Yes, a professional gait or movement analysis is also very useful for walking. Similar forces act on your body during brisk walking as during running. Incorrect loading, uneven foot strike, or unsuitable shoes can therefore also lead to discomfort while walking.

Benefits of the analysis for Walker:

  • Optimization of gait and stepping technique
  • Choosing the right shoe size based on foot type and gait pattern
  • Prevention of overuse injuries to the knee, hip or back
  • Individual recommendations for insoles or special soles

LUNGE tip: Our LUNGE DER LAUFLADEN stores and other running specialty shops also offer analyses for walking, hiking, and standing – regardless of brand or model. This way, you get exactly the equipment that will keep you healthy and running well.

 

What is considered during a gait analysis for walkers?

In a walking gait analysis, the focus is on the specific requirements of brisk walking. Among other things, we pay attention to:

  • Foot strike and rolling motion: Does the rolling motion occur evenly via heel – midfoot – forefoot?
  • Leg alignment and posture: Are there any indications of X- or O-leg position, pelvic tilt, or postural weaknesses?
  • Symmetry of movement: Do both legs move at the same speed or are there differences between left and right?
  • Step frequency and dynamics: How long are the steps, how regular is the rhythm?
  • Use of arm movement: Is the arm movement active and symmetrical?

The analysis helps to find the optimal shoe and – if necessary – recommends targeted exercises to improve technique. It forms the basis for healthy and sustainable walking training.

 

How is a movement analysis for walkers carried out in a specialist shop?

In our LUNGE DER LAUFLADEN stores and other running specialty shops, we offer individual movement analyses specifically for walkers. Here's how it typically works:

  • Initial consultation: We will talk to you about your walking goals, any complaints, previous experience and available equipment.
  • Measuring your feet: length, width, shape
  • Gait analysis on the treadmill or walking track: We film your walking movement from behind and from the side – first without shoes, later in suitable walking shoes.
  • Evaluation: Together we analyze gait, leg axis, foot placement and core stability.
  • Recommendation: Based on the analysis, we recommend suitable walking shoes or individual insoles that you try out in the store to find the optimal model.

LUNGE advantage: Our analysis is brand-independent, professionally sound and explained in an understandable way – with the goal that you walk sustainably and healthily.

 

What does "axis-aligned leg loading" mean when walking?

In walking – as in running – proper leg alignment is crucial for healthy, pain-free, and efficient walking. But what exactly does that mean?

Proper alignment means that the foot, knee, and hip joints are as much in line as possible when walking. The leg neither bends inwards (knock-knee position) nor outwards (bow-legged position). It moves stably and in a controlled manner along the natural leg axis.

Why is this important?

  • Protects joints and tendons: A correct axis prevents excessive strain on the knee, hip and ankle joint.
  • Reduces the risk of injury: Misalignments can lead to irritation, overload and long-term damage.
  • Promotes a natural movement pattern: Walking feels more harmonious and less strenuous.

How can I recognize good leg alignment when walking?

  • When stepping, the knee and foot point in the same direction.
  • Your pelvis remains stable; it does not tilt to one side.
  • The foot rolls evenly from heel to ball of foot.

How can you improve your leg alignment?

  • Have your walking motion analyzed at a running specialist shop.
  • Specifically strengthen your core, hip and leg muscles – this stabilizes the axis.
  • Pay conscious attention to your posture when walking – ideally with an upright upper body and active push-off through the foot.

LUNGE tip: The right shoe is crucial for proper gait, even when walking. A gait analysis will help you find the perfect model.

 

Hikers on a trail

Technique & Running Style

What is the correct technique for walking?

Proper technique is crucial for efficiency, health, and enjoyment when walking. Here's what you should pay attention to:

  • Upright posture: The gaze is directed forward, the shoulders are relaxed.
  • Active arm swing: The arms swing vigorously at a 90-degree angle – parallel to the direction of running.
  • Heel-to-ball rolling motion: The foot lands on the heel, rolls evenly over the entire foot and actively pushes off via the ball of the foot.
  • The pelvis remains stable: no lateral tilting or swinging.
  • Core tension: A stable core helps to maintain posture and technique.
  • Consistent rhythm: Find a pace that you can comfortably maintain for an extended period of time.

A conscious, active walking style saves energy, protects against overexertion and makes training more enjoyable.

Tip from the LUNGE team: Have your walking technique filmed or analyzed regularly – small corrections often make a big difference!

 

What is Nordic Walking and what is the correct technique for using the poles?

Nordic walking is a dynamic form of walking that uses special poles to additionally activate the arm, shoulder, and core muscles. The technique originates from cross-country skiing training and is excellent for overall body strengthening and improving endurance.

The correct technique when using a pole:

  • The sticks are inserted diagonally backwards, approximately at the level of the rear foot.
  • The arm swing is active but relaxed – elbows remain slightly bent.
  • The hands open when the stick is returned, so that only the loop maintains contact.
  • The movement is rhythmic and follows the natural cross-walk: when the right leg is in front, the left arm is also in front.

Important: The poles support the movement – they are not a support like when hiking, but a training tool for more whole body engagement.

Benefits of Nordic Walking:

  • Up to 90% of the muscles are activated.
  • Higher calorie consumption compared to classic walking
  • Improved posture through active core tension
  • Gentle entry for people with knee or back problems

Tip from the LUNGE team: Have the technique professionally demonstrated to you – an introductory course or a short tutorial in a specialist shop can help you avoid typical beginner mistakes and train effectively from the start.

 

Here's how to proceed: Training structure for advanced users

You're a regular walker, feel confident with your technique and equipment, and want to get more out of your walking? Then it's time for some new training inspiration!

Interval training for advanced athletes

Set targeted pace stimuli, for example:

  • Walk briskly for 5 minutes, then walk normally for 2 minutes – alternating, 5 to 6 repetitions.
  • 3 minutes at race pace, 3 minutes easy

These changes promote cardiovascular performance, improve lactate tolerance and provide variety.

Long endurance sessions

Walk for 60 to 90 minutes at a steady pace once a week. This improves your basic endurance and makes you more resilient.

Walking with an incline

Incorporate gentle inclines or hills into your route. This will further strengthen your leg and gluteal muscles and improve your walking technique.

Combined strength training

Supplement your program with two sessions per week:

  • Trunk and hip stabilization
  • Foot and leg muscles
  • Good exercises: squats, lunges, planks

Goal-oriented training

Sign up for a 5k or 10k walking event. A clear goal provides motivation and structure.

Don't forget to maintain your equipment

Even experienced walkers benefit from occasional technical checks, such as video analysis or feedback from an expert.

LUNGE tip: More training only brings more benefits if recovery, technique, and variety are also on point. Stay mindful and listen to your body!

 

Healthy nutrition for hikers

Nutrition

How should I eat before and after a moderate walking workout?

A diet tailored to your walking activities will help you improve your performance and recover faster.

Before training:

  • About 1.5 to 2 hours beforehand, eat an easily digestible meal with carbohydrates and some protein, e.g., a banana with yogurt, wholemeal bread with cottage cheese.
  • Just before training, have a small snack at most, e.g. dried fruit, half a muesli bar.
  • Drink plenty of fluids – ideally water or unsweetened tea.

After training:

  • Within 30 minutes: a small meal with carbohydrates and protein for regeneration, e.g., quark with fruit, protein shake, sandwich with egg
  • Drink plenty of fluids to compensate for the fluid loss – water, apple spritzer or an isotonic drink.

Tip: Listen to your body's hunger cues. For moderate walking, you don't need special sports drinks or supplements. Just make sure you eat regular, balanced meals throughout the day.

 

Hiker with foot pain

Injury prevention & complaints

What helps against side stitches while walking?

Side stitches while walking usually occur when breathing, nutrition, or posture are not optimally coordinated. These tips will help you:

During training:

  • Slow down: Walk a little slower and concentrate on your breathing.
  • Conscious breathing: Breathe deeply into your abdomen and evenly – e.g., two steps in, two steps out.
  • Arm raise and stretch: Raise the arm on the affected side and bend slightly to the opposite side. This relieves pressure on the diaphragm.

Preventive measures:

  • Avoid large meals before walking: Eat no later than 1.5 to 2 hours before training.
  • Don't forget to warm up: Start with a slow walk before you get into your normal pace.
  • Train your core stability: A strong core helps you to breathe more evenly and maintain a stable posture.

In conclusion: Side stitches are unpleasant, but usually harmless. With a little attention to breathing, diet, and warming up, you can easily manage them.

 

What should I do if I get knee pain, Achilles tendon problems, or shin splints from walking training?

Knee pain, Achilles tendon problems or shin splints are typical complaints that can also occur during walking – especially with too rapid an increase in workload or incorrect equipment.

Immediate measures

  • Take a break: Reduce your workload or take a complete break temporarily.
  • Cooling: Treat affected areas with ice packs.
  • Gentle mobilization: Light stretching exercises or circular movements, provided they are pain-free.

Common causes

  • Incorrect shoes: Pay attention to sufficient cushioning, a good fit, and proper alignment.
  • Overload: Avoid increasing pace or volume too quickly.
  • Misalignments or weak muscles: A movement analysis and targeted strength training can remedy the problem.

prevention

  • Regular stability training: Strengthens especially the torso, hips and feet.
  • Varying surfaces: asphalt, forest path, meadow – variety prevents overexertion.
  • Shoe replacement: Replace walking shoes after 500–800 km.

When to see a doctor or physiotherapist.

  • Persistent pain despite several days of rest
  • Swelling, restricted movement or acute pain

An experienced specialist or physiotherapist can analyze the causes and create a targeted rehabilitation or training plan.

 

Complementary sports for hikers

Compensatory & supplementary sports

Why should I train in other sports besides walking?

Walking is a great way to start a healthy lifestyle. However, as the sole form of exercise, it can become monotonous in the long run. By combining it with other sports, you'll benefit from more variety, better muscle tone, and an overall higher tolerance for exertion.

Full body strengthening and stabilization

  • Strength training: for core, back, legs – increases efficiency and protects against overuse injuries
  • Yoga or Pilates: improve flexibility, posture and body awareness

Regeneration and balance

  • Cycling: activates leg muscles without straining them
  • Swimming: gentle on the joints, relieves tension
  • Rowing on a rowing machine: strengthens back and shoulders, improves posture

Prevention of typical symptoms

  • Reduces the risk of knee, Achilles tendon and back problems

Mental freshness

  • New stimuli through different movements keep your motivation high and are fun.

LUNGE tip: Plan at least one to two supplementary sessions per week. Your body will thank you!

 

Hikers at a marching event

Competition & Goals

What different types of walking competitions are there?

Walking is not only a health sport, but can also be pursued with sporting ambition – with numerous competition formats for different target groups:

Fun runs with walking categories

  • Many classic running events offer walking distances (usually 5–10 km).
  • No competitive pressure, but a motivating atmosphere and shared experience

Nordic walking competitions

  • Special events with technical evaluation and distances from 5 km to half marathon
  • More challenging walking with poles – suitable for advanced walkers

Stage or long-distance walks, mega marches (link to article)

  • Multi-day events, often in scenic surroundings
  • Good basic endurance is necessary – the experience is the main focus

Fundraising and charity walks

  • Walking together for a good cause
  • Often found in cities or parks – also ideal for beginners

Virtual Walking Challenges

  • Participation via app or online tracking
  • Motivation through leaderboards, teams or mileage goals – regardless of location

LUNGE's conclusion: Whether you're looking for a leisurely start or an ambitious goal, walking competitions offer motivation, camaraderie, and new challenges. Give it a try and discover how versatile walking can be!

 

The ultimate challenge in walking: mega marches

Mega marches are extreme walking events where participants cover extremely long distances within a set timeframe – usually 50 or 100 kilometers, often for 24 hours. The goal is to complete the entire distance on foot, i.e., by walking – not running.

Typical for mega-marches:

  • Major challenges: both physical and mental – you need stamina, perseverance, and good preparation.
  • Walking pace instead of running pace: It's about endurance, not speed.
  • Diverse participants: from athletically ambitious walkers to well-prepared recreational athletes
  • Popular event formats: e.g., "Megamarsch Hamburg", "Mammutmarsch", "100 km in 24 hours" in many cities


Advantages for walkers:

  • Strong sense of community: You don't fight alone – motivation through group and atmosphere
  • Realistic goal for advanced walkers: Ideal if you are already advanced in walking training and are looking for a new challenge.
  • Personal milestone: Breaking the 50 or 100 km mark is an unforgettable moment for many.

 

How do I physically prepare for a mega march?

A mega march is not a normal walk – it places high demands on endurance, muscles, resilience, and mental strength. Preparation should therefore be systematic – ideally over several months.

1. Gradually increase training volume

Start with your usual walking routes and gradually extend them:

  • Weekly long session: One longer ride per week, e.g. 15 km, then 20 km, then 25 km, etc.
  • Increase: Max. 10 to 15% more distance per week
  • Goal: A few weeks before the event, you should be able to walk at least 30 to 40 km continuously.


2. Targeted muscle strengthening

Long walks require:

  • Calves, thighs, buttocks
  • Back and torso muscles for posture
  • Foot muscles and tendons

Recommended: Strength training twice a week focusing on legs and core, e.g., squats, lunges, planks.

3. Break in your shoes and equipment in advance

Start using the shoes you plan to wear for the Megamarsch well in advance. This will help you avoid blisters, pressure points, or other unpleasant surprises. Tip: Double-layered socks or blister prevention sprays can help.

4. Test nutrition and hydration during training

Get used to eating while walking:

  • Drink every 30 to 60 minutes: water and isotonic drinks
  • Small, easily digestible snacks: energy bars, bananas, salted pretzels
  • Try out what works for you in training – not just on competition day!


5. Plan for regeneration

Your body needs rest to get used to prolonged stress:

  • At least one to two rest days per week
  • Cross-training such as swimming, yoga or cycling
  • Good sleep and conscious breaks

 

How do I mentally prepare for a mega march?

A mega-march is not only a physical but also a mental challenge. For many hours – often at night, in fatigue, wind, and rain – it is primarily your mind that determines whether you persevere. The good news: mental strength can be trained.

1. Develop realistic expectations

A mega-march is long, demanding, and not always "pleasant." There will be moments when you doubt yourself or want to give up. Prepare yourself consciously for this:

  • Expect low points – and plan how you will deal with them, e.g. with music, breaks, memory aids.
  • Tell yourself: “This is part of it – I can get through this.”


2. Visualize your success

Keep visualizing yourself crossing the finish line, how proud you are, and how good it feels to have persevered. Visualization is a proven mental technique in endurance sports.

3. Divide the route into stages

100 km sounds daunting, but 5 x 20 km is doable. Work with intermediate goals:

  • "Until the next VP (refreshment point)"
  • "Only 10 km to go – I've managed that many times before."

This way, your mind stays in the here and now, instead of being overwhelmed by the overall distance.

4. Use music or podcasts – consciously

Allow yourself to listen to music or a playlist at a certain point – it can be a real mood booster. Some people use podcasts as a mental distraction, others prefer silence and nature. The important thing is: find what works for you.

5. Have your own motivation ready

Write down why you're doing this before the Mega March:

  • For yourself?
  • As proof of your willpower?
  • For a challenge or a good cause?

Print out this sentence or save it on your phone. In difficult moments, remembering your personal motivation will help.

6. Train for crises in training

Go on at least one or two long rides of 30 to 40 km, even in bad weather or in the dark. The more experience you gain, the more resilient you'll become – mentally as well.

LUNGE's conclusion: Mental strength is not a matter of chance, but the result of preparation, conscious planning, and inner clarity. If you prepare your mind and body equally, your mega-march will become a powerful experience – with a guaranteed sense of pride at the end.

 

When should I abandon a mega march?

A mega march is meant as a challenge – but health always comes first! Dropping out in time is not a sign of weakness, but often a sign of common sense and body awareness.

You should take these signs seriously:

1. Severe pain

  • Sudden, sharp pain in joints, muscles or tendons
  • Pain that worsens despite rest or stretching.
  • Suspected inflammation, overuse, or even a partial tear? Stop immediately!


2. Circulatory problems

  • Dizziness, nausea, visual disturbances or extreme chills
  • No feeling of thirst despite fluid loss
  • Risk of heat shock in warm weather or hypothermia in cold weather


Tip from the LUNGE team: Don't rely on "gritting your teeth" – circulatory problems can quickly become dangerous.

3. Psychological overload

  • Feelings of panic, persistent despair, loss of control
  • When you mentally "shut down" and can no longer make a realistic assessment


Then the rule is: inform your companion, get out of the car, no false modesty.

4. Blisters or open sores that alter gait

If blisters are so severe that you run unnaturally and force improper weight distribution, this can lead to tendon or joint damage. In that case, it's better to stop early than to take a break for weeks.

LUNGE's conclusion: It's not about perseverance, but about health!
A mega-march isn't a life-or-death test of courage. Listen to your body and be proud of every decision made with mindfulness. That's true athletic mindset. 100 km isn't a mandatory goal – 40, 50, or 70 km is also a tremendous achievement. Those who drop out at the right time remain ready – mentally and physically – for the next attempt.

 

What equipment do I need for a mega march?

You definitely need this:

1. Good, broken-in shoes

  • Well-broken-in walking shoes or lightweight trekking/trail running shoes
  • Important: no experiments – never wear new shoes to the event!


2. Functional socks

  • Padded, breathable hiking socks or double-layered running socks
  • Multiple pairs to change into – bladder prophylaxis!


3. Lightweight backpack or hydration vest with 10 to 15 liters

  • Padded straps, chest and hip belt
  • Drink reservoir or bottle holder
  • Lightweight yet sturdy


4. Fluids and food

  • At least one to two liters of water, ideally a hydration system, e.g. from Camelbak.
  • Snacks with long-chain carbohydrates, e.g. nuts, granola bars, dried fruit
  • Electrolyte powder or tablets for longer distances


5. Weather protection

  • Lightweight rain jacket or windbreaker
  • Hat, headband, gloves - depending on the weather


6. Blister plasters & first aid kit

  • Compeed or other blister plasters
  • Tape, pain relief gel, disinfectant wipes


7. Clothing in the layering principle

  • Functional shirt - not a cotton T-shirt!
  • Light change of clothes in the backpack: T-shirt, socks, possibly underwear
  • At night: reflectors, headlamp, possibly a spare battery.

 

Optional, but useful:

GPS watch or smartphone app

  • To monitor distance, speed, pulse and time


Roadbook or route map

  • If navigation is not possible digitally or as a backup


Care products

  • Sunscreen, lip balm, petroleum jelly for chafing


ID, cash, debit card

  • For checkpoints, emergencies, or return journeys


Small seat cushion, e.g. foam pad

  • For breaks on the go


Power bank

  • For mobile phone or headlamp – especially during 24-hour marches


LUNGE tip: Test all your equipment beforehand on a long training hike – at least 20 to 30 km – to make sure everything fits, works, and doesn't bother you. This will help you avoid unpleasant surprises on event day.

 

Where do mega marches take place?

Popular Megamarsch cities in Germany

  • Hamburg – Classics with routes along the Elbe & Alster rivers
  • Munich – Urban start, then through the Alpine foothills
  • Berlin – Flat course through the forests and parks of the capital
  • Ruhr area, e.g. Duisburg, Essen – industrial heritage meets nature
  • Cologne/Bonn – Rhine views, hills and elevation gain included
  • Frankfurt/Main – City and Taunus in one event
  • Stuttgart – More challenging routes with significant elevation gain
  • Dresden – Historical scenery and Elbe Cycle Path
  • Leipzig, Hanover, Nuremberg, Bremen – also with regular events


Austria

  • Vienna – 50 km through and around the city
  • Salzburg, Linz, Graz – often nestled in the mountains and very popular


Switzerland

  • Zurich, Bern, Lucerne – less common than in Germany, but with spectacular mountain scenery


International Events

  • Mallorca/Spain: Megamarsch “Special” in a dreamlike setting
  • Netherlands & Luxembourg: smaller events or local marches with a similar concept
  • Poland, France, UK: under other names, e.g. Ultra Walks, 100k Treks

 

How do I find dates and locations?

  • Official website of the organizer:
    • www.megamarsch.de (nationwide events in Germany)
    • www.mammutmarsch.com (including Berlin, Munich, Zurich, etc.)
  • Social Media: Facebook & Instagram: Organizers regularly post events, pictures & testimonials.
  • Hiking or running groups in your region: Many also organize unofficial mega-marches, e.g. 50km group hikes or 12-hour walks.

 

Tip from the LUNGE team: The choice of route greatly influences your experience. Prefer a flatter start? Then Berlin or Hamburg are ideal. For more athletically inclined cyclists, Munich, Stuttgart, or the Bergisches Land region offer more elevation gain and real challenges.