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BY COUNTRY WALKING MAGAZINE<br />
IN ASSOCIATION WITH
THE AMIRA COLLECTION: THE FIRST WEATHERPROOF HIJAB AND NIQAB<br />
WWW.TREKMATES.CO.UK
Foreword?<br />
FORWARD!<br />
WELCOME TO THE WALKER’S HANDBOOK.<br />
A simple guide to the simplest activity on earth.<br />
‘Simple’ is the word: the great thing about walking is that it doesn’t need a lot<br />
of specialist know-how. It doesn’t need sophisticated equipment or hours of<br />
practice. It’s not demanding or punishing. It’s not about ‘pushing yourself to the<br />
edge’ or beating anyone. It’s just you, your feet, and a path. And that’s it.<br />
There are a few things that are good to know though, and this handbook is here to tell you<br />
some of them (and maybe make you curious for more). In here are gems that will make ANY<br />
walk at least 23%* more fabulous, whether it’s over a field, through a wood, up a mountain<br />
– or even, most importantly of all, the walk you do from your doorstep.<br />
That’s why we’ve welcomed our partners komoot to the party. The brilliant komoot app<br />
not only unlocks great walks for you; it also tells you what those lucky walkers who’ve been<br />
there before loved about it. The hidden viewpoints, the secret lakes, the best coffee: komoot<br />
makes you feel like a local before you’ve even arrived, then it makes the walk unforgettable.<br />
Between us, we’ve got you covered. So whenever you need inspiration or advice, reach for<br />
the Handbook. Like we said, simple.<br />
Nick Hallissey<br />
Deputy Editor, Country Walking<br />
*Figure plucked at random, but it feels about right.<br />
Get out there!<br />
Find great routes courtesy of<br />
the komoot app. New users<br />
can unlock a free offine maps<br />
bundle (worth £8.99): head to<br />
komoot.com and enter the code<br />
KOMOOTWALKING. Valid until<br />
31 December 2023. To find out<br />
more about komoot, see p10!<br />
Amazing walks<br />
every month!<br />
The Walker’s<br />
Handbook was<br />
created by Country Walking,<br />
Britain’s bestselling walking magazine.<br />
Find out more about it at<br />
greatmagazines.co.uk/countrywalking<br />
Contents<br />
04 TEN AMAZING THINGS…<br />
…to find on any walk<br />
09 LANDSCAPE GENIUS, Pt 1<br />
The remarkable world of<br />
the humble field.<br />
10 HOW TO WALK<br />
LIKE A LOCAL<br />
How the komoot app turns<br />
you into a genius – and every<br />
walk into an adventure.<br />
15 LANDSCAPE GENIUS, Pt 2<br />
Discover what makes our<br />
coastal landscapes so special.<br />
16 LANDSCAPE GENIUS, Pt 3<br />
Why you should definitely go<br />
down to the woods today.<br />
18 SECRETS OF THE MAP<br />
Make navigation a doddle<br />
– and see more on every walk.<br />
20 WHAT TO WEAR<br />
A simple guide to walking kit<br />
that makes all the difference.<br />
25 HOW DO I…?<br />
Simple answers to some of<br />
the FAQs of walking.<br />
28 LANDSCAPE GENIUS, Pt 4<br />
Head for the hills!<br />
(And mountains too…)<br />
31 WALK 1000 MILES<br />
Come and join the biggest,<br />
friendliest walking group in<br />
human history!<br />
PHOTO ABOVE : TOM BAILEY; COVER IMAGES: SHUTTERSTOCK<br />
THE WALKER’S HANDBOOK COUNTRY WALKING 3
T he Walker's Handbook<br />
10 amazing things<br />
to find on any walk<br />
From badger tracks to buried treasure, discover the<br />
secret delights just waiting out there for you…<br />
1 Sounds<br />
2<br />
When the moment feels right,<br />
just stop and close your eyes, in the<br />
middle of a park, the depths of a wood,<br />
the edge of a field, or on top of a hill. And<br />
listen. Even in winter – when we might<br />
think everything’s asleep or in decay<br />
– the sound becomes a crescendo. Birds,<br />
breeze, leaves, water, distant voices,<br />
the hum of traffc, rustles in the<br />
undergrowth, the bleat of a sheep.<br />
It’s your moment; grab it and hear it.<br />
T racks<br />
There’s no better way<br />
to make yourself slow down than<br />
looking for the foot and pawprints<br />
of our animal cousins in the soil<br />
(or snow) beneath your feet. Granted,<br />
you’ll see a lot of canine paws and<br />
horseshoes. But get your eye in and<br />
you’ll spot the more secretive species<br />
too: fox, badger, deer, otter, hare, pine<br />
marten – even wild boar in some<br />
locations. The Woodland Trust<br />
website (woodlandtrust.org.uk) has<br />
an excellent guide to common animal<br />
tracks, while the Field Studies<br />
Council (field-studies-council.org)<br />
Badger<br />
sells a Mammal Tracks and Signs<br />
Guide for £3.75. And just maybe, if<br />
you stop and stay quiet for a while,<br />
you might even spot the creature that<br />
left the print in the first place. Magic.<br />
Wild Boar<br />
PHOTO: BUITEN-BEELD/ALAMY-<br />
PHOTO: IMAGE SOURCE PLUS/ALAMY-<br />
3<br />
Fox<br />
Cake<br />
Well, obviously cake. A great<br />
many walkers (us on CW included) build<br />
whole walks around cake. And tea. And<br />
coffee. And hot chocolate. Whether it’s<br />
the destination or the halfway pause,<br />
a café, tearoom, coffee shop or ice<br />
cream van is as much a part of a good<br />
walk as the fresh air and the breeze.<br />
Best of all – because you’re walking,<br />
it’s not an indulgence; it’s a reward.<br />
Deer<br />
PRINTS: SHUTTERSTOCK<br />
PHOTO: IFMC/ALAMY-<br />
4 COUNTRY WALKING THE WALKER’S HANDBOOK
WALKING WONDERS<br />
4<br />
Friends<br />
Pretty much everyone you<br />
meet on a walk is friendly. After all,<br />
you’re kindred spirits: you’ve both<br />
chosen to walk this path, on this day, just<br />
in opposite directions. But then there’s<br />
also the joy of walking with someone.<br />
It might be someone who really needs a<br />
friend right now; a pal you haven’t seen<br />
for years; a friendly walking group; the<br />
family. Words flow, laughs are hearty,<br />
snacks are shared and the walk always<br />
ends with a promise to do this again<br />
sometime. Don’t believe us? Check<br />
out the world’s friendliest walking<br />
community at facebook.com/groups/<br />
walk1000miles and see what we mean.<br />
PHOTO: TOM TOM BAILEY BAILEY<br />
5<br />
Change<br />
Pick a favourite local<br />
walk and watch it change with the<br />
seasons. Try and note some element<br />
of change each time you walk it:<br />
a bud coming out or a new bird call<br />
in the trees; the first frost; the first<br />
fruit; the day the stream dried out.<br />
And find one spot and photograph it<br />
four times, in January, April, June<br />
and October. Pretty sure you’ll want<br />
to put the resulting four photos<br />
together on your wall.<br />
PHOTO: QUALIT DESIGN/SHUTTERSTOCK<br />
6<br />
Wine<br />
As with cake, it is very possible<br />
– in fact, heartily encouraged – to build<br />
your walks around the availability of<br />
pinot grigio, IPA, intriguingly botanical<br />
gins and/or single malt. Or just a little<br />
old lemonade. Our pubs and bars need<br />
us now more than ever, so please by<br />
all means find them and love them.<br />
And also as with cake, it’s about the<br />
well-earned reward: a three-mile walk<br />
easily offsets the calorific intake of a<br />
glass of Rioja or pint of Hobgoblin.<br />
PHOTO: TOM BAILEY<br />
THE WALKER’S HANDBOOK COUNTRY WALKING 5
T he Walker's Handbook<br />
7 Treasure<br />
Ever heard of geocaching?<br />
It’s a kind of global digital treasure hunt<br />
in which you track down ‘caches’ placed<br />
by fans around the globe. It’s a fair bet<br />
there’s one within half a mile of where<br />
you are now. They can be any size from<br />
old film canisters to Tupperware<br />
containers, hidden in tree roots or beside<br />
gateposts, and each one contains a log of<br />
who’s found it and when. Larger caches<br />
may also contain swappable trinkets<br />
called swag? It’s a fab idea, especially for<br />
family walks. Full details at geocaching.<br />
com, or just download the app.<br />
8<br />
Colours<br />
The silver of frost on<br />
winter grass; the explosion of<br />
celandines, daffs and bluebells as<br />
winter become spring; the million<br />
shades of green in midsummer; the<br />
golds, reds and buttery yellows of a<br />
misty autumn: a good walk reminds<br />
you just how extraordinary the<br />
planet’s palette is. Get up close and<br />
love it like Bob Ross.<br />
PHOTO: TOM BAILEY<br />
PHOTO: SHUTTERSTOCK<br />
SHUTTERSTOCK<br />
PHOTO: TOM BAILEY<br />
9<br />
Calm<br />
Walking is the simplest<br />
physical activity on earth. Craving<br />
mindfulness? Here it is.<br />
10 Highlights<br />
Wherever you may be,<br />
there’s one app that can tell you<br />
what people love about it, and<br />
the best places to go for a walk.<br />
The komoot app has a feature<br />
called Highlights, in which the<br />
worldwide community of komoot<br />
users share their insights, photos<br />
and suggestions for wherever they<br />
have been.<br />
Searchable via<br />
list or map, you<br />
can simply lock<br />
on to where you<br />
are or where you<br />
want to go, and<br />
find out what<br />
others have<br />
discovered. It’s<br />
how to feel like a<br />
local, wherever<br />
you go. See page<br />
10 for more<br />
details.<br />
6 COUNTRY WALKING THE WALKER’S HANDBOOK
Find, plan, and share<br />
your adventures with komoot.<br />
komoot.com/adventure-is
The Falklandsí archipelago is made up of two main islands, East and<br />
West Falkland, surrounded by smaller islands and situated 400 miles<br />
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can be found at many locations.<br />
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stunning white sand beaches, rocky shores, heath and scrubland,<br />
which provide a variety of habitats for wildlife. Nearby Cape Pembroke<br />
is a lovely area with small ponds, coves and a charming lighthouse.<br />
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white sand beaches interspersed with rocky headlands and large kelp<br />
forests. Many sheltered harbours are found along the coast. Hills,<br />
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Falklands.<br />
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amazing adventures. Wildlife is abundant in many places and there<br />
are sites of historical interest to seek out on foot.<br />
With a gloriously unpolluted atmosphere the views on a bright, clear<br />
day are truly fantastic and thereís fresh, clean air to inhale deeply.<br />
$QGDOOWRWKHDFFRPSDQLPHQWRIWKHQDWXUDOVRXQGVRIELUGVRQJWKH<br />
sea lapping the shore, a brisk breeze in the hills or the simple sound<br />
of silence.<br />
@FITB Tourism<br />
@FITB Tourism<br />
ilovethefalklands<br />
+500 22215<br />
info@falklandislands.com<br />
falklandislands.com
T he Walker's Handbook<br />
INSPIRATION<br />
Landscape Genius: Fields<br />
Whether it’s used for grazing or growing,<br />
the humble field has a lot for walkers to spot…<br />
PHOTO: JUSTIN KASE ZSIXZ/ALAMY-<br />
Mwah!<br />
Kissing gates sound romantic but<br />
the origin is slightly sadder: in the<br />
days when mourners carried<br />
coffns (or kists, as in chests) long<br />
distances to church for funerals,<br />
a kisting-gate was a place to pause<br />
for a breather. It was only later,<br />
when the gates became enclosed to<br />
prevent animals getting through,<br />
that the tradition developed of<br />
asking for a kiss as payment for<br />
letting a loved one through.<br />
PHOTO: TOM BAILEY<br />
Buried treasures<br />
Rocks such as flint, limestone and<br />
chalk will give you an idea of the<br />
underlying terrain and how well it<br />
drains after rain (limestone and<br />
chalk drain quickly; granite and clay<br />
less so – they stay muddy for longer).<br />
And if you’re seeing bits of flint lying<br />
around (especially after a field has<br />
You’ve got stile<br />
The word stile comes from the Old<br />
English stigel, meaning ‘to climb’. In the<br />
past it was considered unlucky to place<br />
a stile on any path leading to the sea,<br />
as it would slow down rescuers if a ship<br />
was wrecked on the coast. In 2015, the<br />
Yorkshire Wolds Way became the first<br />
National Trail to go stile-free. And if you<br />
Google miles without stiles you’ll find<br />
selections of stile-free routes for most<br />
of the UK national parks.<br />
been ploughed),<br />
look for small,<br />
flat flints with<br />
sharpened or<br />
worked edges<br />
(the technical term<br />
is knapping): it means the<br />
stone you’re holding was used as<br />
a tool, or possibly even a weapon,<br />
by a stone age local.<br />
PHOTO: TOM BAILEY<br />
PHOTO: MICHAEL OLIVERS/ALAMY-<br />
Herd instincts<br />
Cows are sociable – but they’re also<br />
picky. Cows will avoid certain others<br />
in the field if they haven’t ‘clicked’.<br />
The most common dairy breed is the<br />
black-and-white Holstein-Friesian.<br />
Each cow’s markings are as unique as<br />
fingerprints. And despite the muchquoted<br />
factoid, cows don’t have four<br />
stomachs. They just have one, divided<br />
into four sections: rumen, reticulum,<br />
omasum and abomasum.<br />
Chewing while<br />
processing into<br />
the rumen<br />
takes the<br />
longest time; that’s<br />
why it’s the root of the<br />
word ruminate,<br />
meaning to think deeply.<br />
Life in the hedge<br />
For thousands of years, hedgerows<br />
have been planted as field<br />
boundaries. As well as providing<br />
food and refuge for mammals and<br />
birds, hedgerows also clean our<br />
air, capture carbon and reduce<br />
flooding. Bats use them as<br />
commuter routes for foraging and<br />
roosting. For a great guide to the<br />
ecology of hedges, try John<br />
Wright’s A Natural History of the<br />
Hedgerow.<br />
Top species<br />
to spot: bank<br />
vole, harvest<br />
mouse and<br />
dunnock<br />
(pictured).<br />
PHOTO: PREMIERLIGHT IMAGES/ALAMY-<br />
What crop?<br />
The commonest crops in British fields<br />
are wheat, barley and oats. Wheat is the<br />
most common of all. A single hectare of<br />
wheat produces enough flour to bake<br />
11,500 loaves of bread. Without barley,<br />
we’d have no beer, whisky or malt<br />
vinegar. Barley stems are highly<br />
flexible, which is why they<br />
swish more visibly than<br />
other cereals when the<br />
wind is up. Oats can<br />
thrive in much poorer<br />
soil than wheat or<br />
barley. Sometimes fields<br />
will even tell you where<br />
you the crop is going;<br />
several large wheat fields<br />
in Lincolnshire have<br />
signs saying ‘proudly<br />
grown for Weetabix’.<br />
Barley<br />
PHOTO: SHUTTERSTOCK<br />
THE WALKER’S HANDBOOK COUNTRY WALKING 9
T he Walker's Handbook<br />
Feel like a local...<br />
wherever you go!<br />
Meet komoot: the app that helps you plan perfect<br />
walks – and brings them to life on foot.<br />
WALKING IS, AS we keep<br />
saying, simple. But sometimes,<br />
choosing where to go for a<br />
walk can be a bit bamboozling.<br />
Where should I be looking?<br />
What are the best routes? What<br />
shouldn’t I miss? Will I manage that<br />
hill/mountain/clifftop path? And how<br />
do I avoid going wrong?<br />
That’s where komoot comes in.<br />
komoot’s mission is to make outdoor<br />
adventures available to all. The app offers<br />
mapping for the whole country (and most<br />
of the world too) – but more than that, it<br />
gives you all the information you need to<br />
choose your routes, and the confidence to<br />
get out and explore them. Whether you’re<br />
looking for hidden delights on your<br />
doorstep or an adventure further afield,<br />
you’ll find it’s all here. The secret is the<br />
komoot community: a family of more<br />
than 30 million hikers and cyclists across<br />
the globe who use and update the app<br />
with hints, tips and insights based on<br />
their own adventures. And the best part<br />
is – you can be part of it too.<br />
Here’s how it works.<br />
1. INSPIRATION EVERYWHERE<br />
The red dots you’ll see on the map are<br />
Community Highlights and points of<br />
interest: recommendations and tips<br />
from people who’ve walked there before<br />
you, or useful places that might enhance<br />
your walk. You may see a lookout spot<br />
you didn’t know existed, offering great<br />
views. Or discover a highly recommended<br />
café you just didn’t know about. And<br />
you’ll be able to see where all the<br />
footpaths and bridleways criss-cross<br />
on the map – opening your mind to new<br />
possibilities and new destinations.<br />
2. PLANNING MADE EASY<br />
When you’re feeling inspired, it’s time to<br />
start planning. With your start and end<br />
points selected, komoot will plot a route<br />
for you. With elevation profiles and<br />
waytype displays, you can adjust the<br />
plotted route in just a few taps. komoot<br />
will even give you an estimated time<br />
based on your selected fitness level.<br />
When you’ve plotted out the perfect<br />
route for you, save your route offine on<br />
your phone. Then when you get to the<br />
starting point, open the app and turn on<br />
voice navigation. You’ll be able to head<br />
out in confidence using your phone as a<br />
GPS so you always know exactly where<br />
you are on the map, and where you<br />
should go next. komoot will keep you<br />
on track while you focus on the joys of<br />
walking and discovery.<br />
3. SHARING THE JOY<br />
Afterwards, you can pay it forward by<br />
creating your own Highlights and tips to<br />
share with the komoot community. You<br />
can upload advice, updates to existing<br />
Highlights, and add your own photos too.<br />
But that’s not all.<br />
Here are even more ways to get<br />
the best out of the app…<br />
10 COUNTRY WALKING THE WALKER’S HANDBOOK
ADVERTISING FEATURE<br />
Walks by theme<br />
Everyone’s got a passion, right?<br />
And when it comes to the<br />
outdoors, whatever your passion<br />
might be, komoot almost<br />
certainly has it covered. Thanks<br />
to komoot’s Collections and<br />
Tours functions, you can find<br />
themed collections covering<br />
favourite topics like history,<br />
wildlife, geology and wild<br />
swimming. Just choose your<br />
favourite, and see what’s on offer.<br />
T rail view<br />
Trail View brings the<br />
lines on the map to life<br />
with user-sourced<br />
photos of the trail<br />
curated by an<br />
advanced imagedetection<br />
algorithm.<br />
Showing up as green<br />
dots on the new Trail<br />
View map layer on<br />
komoot.com, these images give you a<br />
visual on what that the path actually<br />
looks like, allowing you to plan more<br />
accurately and make better-informed<br />
decisions about whether a specific<br />
route is suitable for you.<br />
Tour<br />
recommendations<br />
Using the Tour Recommendations<br />
feature, you can search hundreds<br />
of thousands of routes across the<br />
UK. Filter them by activity,<br />
duration and diffculty to find a<br />
Tour that inspires you to get out<br />
there. komoot automatically<br />
adjusts the results to start at your<br />
current location. If you want to<br />
find Tours in a wider search area,<br />
or see a larger variety of Tour<br />
options, you can zoom out of the<br />
map, or enter a specific location<br />
in the search bar.
T he Walker's Handbook<br />
Wise words<br />
from the experts<br />
komoot has enlisted the help of a team of<br />
ambassadors who collect and curate<br />
great walks and tours for the app.<br />
Among them are blogger, writer and wild<br />
swimming devotee Siân Anna Lewis<br />
(right), long-distance hiker Nic Hardy,<br />
(above) and extreme adventurer Anna<br />
McNuff (although Anna loves little<br />
walks too!). They’ll tell you everything<br />
about their favourite trails and travels,<br />
illustrated with photos to provide<br />
instant inspiration and help you gauge<br />
whether the walk is right for you.<br />
Compatibility<br />
komoot is available across Apple<br />
and Android platforms, and on<br />
desktop. And if you already use<br />
other fitness and location apps,<br />
you’ll find you can import tracks<br />
easily onto komoot, to make a<br />
one-stop shop of your plans and<br />
records. It’s also compatible with<br />
smartwatches, including those<br />
by Apple, Samsung, Garmin,<br />
Coros, Polar and Huawei.<br />
...And a lot of love<br />
komoot has won a clutch of awards,<br />
including Country Walking magazine’s<br />
Gadget of the Year 2021. But don’t just<br />
take our word for it. We also gave the app<br />
to a group of readers who agreed it made<br />
a huge difference to planning and<br />
enjoying their walks. “komoot is a lot<br />
more in-depth than other apps I’ve<br />
used previously,” says Michelle from<br />
Northumberland (below). “It gives you<br />
a greater insight and overview and<br />
allows you to plan effectively. It has lots<br />
of analytical features and it gets you<br />
from A to B comfortably.”<br />
12 COUNTRY WALKING THE WALKER’S HANDBOOK
ADVERTISING FEATURE<br />
Meet some of our favourites<br />
Country Walking has put together some classic routes covering every kind of terrain,<br />
which you can discover as Collections on the komoot app. They’re subdivided by terrain,<br />
so whether you’re looking for woodland, coast, hills, mountains or fields, there will be<br />
something you’ll love. Here are just a few examples…<br />
PHOTO: TOM BAILEY<br />
PHOTO: PHILIP JONES/ALAMY-<br />
Dalby Forest<br />
North Yorkshire<br />
Tucked away at the southeastern tip<br />
of North York Moors National Park is<br />
the vast and magical Dalby Forest.<br />
Carefully managed by Forestry<br />
England, the forest boasts spectacular<br />
wildlife, ancient rock formations and<br />
endless trails and is the perfect place<br />
to reconnect with the senses.<br />
Pen y Fan<br />
Brecon Beacons<br />
At 2907 feet, Pen y Fan is the highest<br />
point in Britain south of Snowdonia,<br />
and is the centrepiece of the Brecon<br />
Beacons National Park. Its summit is a<br />
wedge of terraced sandstone carpeted<br />
in emerald green, and its range of<br />
approach routes make it an irresistible<br />
presence on anyone’s bucket list.<br />
Cat Bells<br />
The Lake District<br />
Cat Bells’ gorgeous form and easy<br />
access make it the Lakes’ most beloved<br />
mountain-in-miniature. Cat Bells is a<br />
marriage of shapeliness and splendour,<br />
offering just enough challenge to<br />
enthral the entire family and rewarding<br />
you with a summit panorama that’s up<br />
there with the best in Lakeland.<br />
Chipping Campden<br />
The Cotswolds<br />
Thanks to their sweetly rolling hills,<br />
clear field paths, delicate wildflower<br />
meadows and achingly pretty villages,<br />
the Cotswolds are a perfect place to<br />
discover your outdoor legs. Here’s a loop<br />
that shows this landscape at its very<br />
best, from stately Hidcote Manor to the<br />
warm welcome at the Ebrington Arms.<br />
PHOTO: TOM BAILEY<br />
PHOTO: TOM BAILEY<br />
T he Old Man of S toer<br />
Highland<br />
In northwest Scotland lies the Assynt,<br />
a moorland region peppered with steepsided<br />
mountains and fringed by rugged<br />
coastline. The Old Man of Stoer is an<br />
extraordinary feature: a 60m stack of<br />
Torridonian stone standing alone just<br />
offshore, and surprisingly easy to get to,<br />
making it a popular hiking destination.<br />
Find them all!<br />
Just scan the QR code to see all<br />
these Collections and get started.<br />
And remember: new komoot users<br />
can unlock a free offine maps<br />
region bundle (worth £8.99): just<br />
head to komoot.com and enter<br />
the code KOMOOTWALKING.<br />
Valid until 31 December 2023.<br />
PHOTO: SHUTTERSTOCK / JETS_CZ<br />
THE WALKER’S HANDBOOK COUNTRY WALKING 13
ANDREW STANLEY<br />
Clinical Director and State Registered PODIATRIST<br />
Andrew Stanley BSc(Hons)PodM MChS SRCh<br />
Leg or foot problems?<br />
Trail’s expert can help! He offers:<br />
X Digital treadmill walking analyisis<br />
X Walking/posture correction<br />
X Single visit treatments<br />
X Custom-made orthoses ‘while you wait’<br />
X On-site workshop ensuring<br />
comfortable fit<br />
X Orthotics tested in video gait laboratory<br />
www.reboundclinic.co.uk<br />
or for a brochure and<br />
appointments<br />
01729 825900<br />
Rebound Clinic,<br />
The Sidings,<br />
Settle, N Yorks<br />
BD24 9PR<br />
Andrew specialises in the diagnosis and correction of foot and leg injuries.<br />
All foot problems<br />
Plantarfactis (heel pain)<br />
Achilles Tendonitis<br />
Deep Calf Pain<br />
Common Walking injuries<br />
Ankle Pain (inside, outside, central)<br />
Knee Pain (inside, outside, central<br />
Shin splints<br />
Osgood Schlatters Syndrome<br />
Chondromalacia Patellae<br />
Iliotibial band syndrome<br />
Hip Pain<br />
Lower back pain
INSPIRATION<br />
Landscape Genius: Coast<br />
Where land meets sea, magic always happens.<br />
PHOTO: ALL CANADA PHOTOS/ALAMY-; IMAGEBROKER/ALAMY-<br />
PHOTO: DAVID ROBERTSON/ALAMY-<br />
T he highest cliffs<br />
From the insanely folded granite<br />
of Cornwall’s north coast to the<br />
remnants of Britain’s only known<br />
space impact in north-west coast of<br />
Scotland, the high and rocky bits of<br />
our coastline are full of wonders. The<br />
biggest cliff of the lot (on the mainland,<br />
anyway) is Great Hangman, near Combe<br />
Martin in Somerset, at 1043ft. Up on Hoy in<br />
the Orkney Islands you’ll find the highest<br />
vertical sea-cliff in the whole of the UK:<br />
St John’s Head, at an immense 1128ft.<br />
Who’s playing in the sea?<br />
Apart from the scores of seabird species<br />
you’ll see offshore throughout the year<br />
(including coromorant, guillemot,<br />
razorbill, oystercatcher and Arctic tern<br />
– and even puffns), there are exciting<br />
marine species to look out for. Want<br />
a tick-list? Aim for<br />
bottlenose dolphin,<br />
basking shark,<br />
Atlantic grey seal and<br />
harbour porpoise.<br />
T he pret tiest beach?<br />
So many contenders; here are just a few:<br />
Three Cliffs Bay in Gower; Runswick<br />
Bay in North Yorkshire; Beer in Devon;<br />
Holkham in Norfolk. But Sandwood<br />
Bay, on Scotland’s remote Sutherland<br />
coast, is often hailed as the cleanest and<br />
most unspoilt beach in the UK (partly<br />
because you can only reach it on foot,<br />
if you don’t have a boat handy).<br />
T he rare machair<br />
On the west coasts of Scotland<br />
and Ireland you’ll find one of<br />
the rarest coastal landforms in<br />
Europe: machair. Similar to a<br />
dune system, machair is formed<br />
from lime-rich shell sand washed<br />
up by the sea, then worn away<br />
by winds that spread the sand<br />
inland. Here some rare and hardy<br />
willdflower species can flourish;<br />
look out for red clover, silverweed<br />
and ragged robin.<br />
PHOTO: SHUTTERSTOCK; WIKIMEDIA COMMONS<br />
PHOTO: NADIN DUNNIGAN/ALAMY-<br />
Just a snapshot<br />
The coast is changing from<br />
moment to moment. Between high<br />
tide and low tide, areas of land up<br />
to five square miles can appear and<br />
disappear on a single beach. But<br />
also, the coast itself is physically<br />
changing, through either erosion<br />
or the buildup of sediment.<br />
As broadcaster Neil Oliver says:<br />
“All maps of a country are a lie.<br />
Every map is just a snapshot of an<br />
instant; the next second, the shape<br />
of the coast will be different.”<br />
T rapped in the rocks<br />
Fossil-hunting is a great way to enrich<br />
a cliffside walk – just take care to look<br />
only amongst exposed or fallen-away<br />
debris, rather than digging into the cliff<br />
itself. The best time to go looking is after<br />
a storm, when the winds are likely to<br />
have dislodged chunks of the cliff.<br />
The commonest finds are belemnites<br />
(a squid-like cephalopod) and ammonites<br />
(the swirly-shelled mollusc). But<br />
sometimes bigger stuff is found, like<br />
the massive scelidosaurus found at<br />
Charmouth in Dorset in 2000 – the<br />
largest and most complete dinosaur<br />
remains ever found in Britain.<br />
PHOTO: TOM BAILEY<br />
PHOTO: WIKIMEDIA COMMONS<br />
THE WALKER’S HANDBOOK COUNTRY WALKING 15
T he Walker's Handbook<br />
INSPIRATION<br />
Landscape Genius: Woods<br />
From undergrowth to canopy, there are extraordinary<br />
things happening in every woodland…<br />
PHOTO: MERLIN SHELDRAKE<br />
PHOTO: EDWARD PARKER/ALAMY-<br />
Britain has rainforests<br />
Not lush, steaming jungles, but we do<br />
have temperate rainforests: ancient<br />
woodland that thrives on the rainfall<br />
and warm air brought to our western<br />
shores by the Gulf Stream. Most has<br />
been lost over the aeons, but fragments<br />
can still be found, such as Wistman’s<br />
Wood on Dartmoor. Writer Guy<br />
Shrubsole is hoping to identify and<br />
preserve as many fragments as possible;<br />
visit lostrainforestsofbritain.org to see<br />
how you can join the search.<br />
T he wood wide web<br />
Even in the depths of winter, your local<br />
wood is alive and communicating. In<br />
2019, scientists were able to map out the<br />
concept of the mycorrhizal network,<br />
AKA wood wide web: the process by<br />
which fungi and bacteria swap nutrients<br />
between soil and tree roots,<br />
forming an interconnected<br />
network of organisms which<br />
exists in every woodland.<br />
Want to understand it<br />
more deeply? Read the<br />
astonishing book<br />
Entangled Life<br />
by Merlin<br />
Sheldrake<br />
(left).<br />
T he oldest tree<br />
The yew is our longest-lived tree:<br />
specimens have been found dating<br />
back 3000 years and more. They are<br />
incredibly resilient and can return to<br />
life from an apparent state of total<br />
decay. The oldest known yew in the<br />
UK is the Fortingall Yew, in<br />
Fortingall churchyard in Perthshire<br />
(left). Some estimates place it at<br />
around five thousand years old.<br />
T he forest builder<br />
One of the main reasons oak<br />
woodlands will expand (if humans<br />
don’t restrict them) is the jay.<br />
Their habit of carrying off acorns<br />
and then dropping them beyond<br />
the boundaries of the wood means<br />
that more oaks grow, extending the<br />
edge of the woodland over centuries.<br />
Conservation projects around the<br />
UK have created buffer zones<br />
beyond existing woodland so that<br />
jay-dropped acorns can thrive<br />
without being eaten by<br />
grazing animals.<br />
PHOTO: GUY SHRUBSOLE<br />
PHOTO: SHUTTERSTOCK<br />
Gaps in the roof<br />
Did you know some trees practice<br />
social distancing? It’s more<br />
common in Asia and the Americas,<br />
but look up in a wood once in a<br />
while and you may notice that the<br />
canopy has gaps, as if neighbouring<br />
trees are avoiding touching each<br />
other. It’s called crown shyness.<br />
Theories abound as to why it<br />
happens: it may prevent the spread<br />
of leaf-eating insect larvae, limit<br />
damage in high winds, and/or<br />
allow more light down to the<br />
woodland floor to nurture<br />
ground-level plants and the trees’<br />
own root systems.<br />
Find a favourite<br />
Our most common tree species include<br />
English oak, alder, beech, silver birch<br />
and willow. Oaks can grow up to 40m<br />
tall but sometimes shorten themselves<br />
to extend their lifespan; and a single oak<br />
can host more than 200 species of insect.<br />
Legend has it that alder<br />
flowers (right) are used<br />
to dye the clothes<br />
of fairies<br />
(with the<br />
dark green<br />
colour<br />
acting as<br />
camouflage).<br />
PHOTO: SHUTTERSTOCK<br />
PHOTO: SHUTTERSTOCK
T he Walker's Handbook<br />
Secrets of the Map<br />
A couple of navigation basics – and some<br />
lesser-known gems to track down…<br />
Grab a map<br />
The most detailed mapping for<br />
a walker’s needs is provided by<br />
Ordnance Survey Explorer<br />
maps, which use a scale of 1:25,000<br />
(ie, 1cm on the map equates to<br />
25,000cm or 250m in real life).<br />
Spot what you love<br />
All kinds of<br />
highlights<br />
are marked<br />
on the map<br />
– nature<br />
reserves,<br />
panoramic<br />
viewpoints,<br />
castles, cathedrals, campsites. Check<br />
the legend for the full list, and find the<br />
symbol that shows your favourite thing.<br />
Then look for<br />
it on the map<br />
and link them<br />
up with those<br />
lovely green<br />
lines – and<br />
that’s a walk<br />
right there.<br />
Added interest<br />
Some unusual map features and<br />
what they mean…<br />
Gothic script: Archaeological<br />
features dating from prehistory<br />
(before AD43) or the medieval<br />
period (from the 400s AD to<br />
around 1600). In between is the<br />
Roman era, whose remnants are<br />
marked with CAPITALS.<br />
Find the paths<br />
Dashed green lines are every<br />
walker’s favourite things on the map<br />
as they represent rights of way.<br />
A line of short green dashes means<br />
it’s a footpath, a line of longer<br />
dashes mean it’s a bridleway, and a<br />
series of crosses or half-crosses<br />
indicates byways. You can walk<br />
them all, while other users like<br />
riders and cyclists are also<br />
permitted on bridleways and byways,<br />
but not on footpaths. BUT, while<br />
those prized green lines mean you<br />
have a legal right to walk somewhere,<br />
they don’t always guarantee you’ll see<br />
a clear path on the ground: look for<br />
thin black dashes along the same line<br />
to know there will be a path you can<br />
clearly see. The green diamonds<br />
show long-distance routes<br />
– usually a good indication that<br />
there’s a nice, clear path to follow.<br />
Pink triangle and pink square:<br />
A pink triangle is a youth hostel;<br />
the pink square means a<br />
simpler bunkhouse or<br />
camping barn.<br />
Wading bird:<br />
Nature reserve.<br />
Spinning wheel:<br />
Craft centre.<br />
Pint pot: Pub.<br />
(Not every pub is<br />
marked; usually it<br />
means a rural or<br />
village pub.)<br />
Star: The rather vague<br />
‘other tourist feature’.<br />
18 COUNTRY WALKING THE WALKER’S HANDBOOK
MAP READING BASICS<br />
T he swirly lines<br />
These are contour lines, which<br />
indicate the height of the ground<br />
(picture them as the lines of an invisible<br />
tide). The closer together the lines are,<br />
the steeper the ground is. Look along the<br />
line and you’ll usually see a number<br />
indicating its height. While most<br />
wording on an OS map is written right<br />
way up, height figures are aligned so that<br />
they increase in height – see below.<br />
Expert help<br />
in your<br />
hand<br />
To make navigation<br />
really easy, grab a<br />
Country Walking<br />
routecard. Every<br />
issue comes with<br />
27 new and fully<br />
checked routes<br />
covering the whole<br />
country, so there’s<br />
bound to be one near<br />
you – or where you’re<br />
heading. They all include turn-byturn<br />
instructions and OS maps,<br />
and can be downloaded to a range<br />
of apps on your smartphone.<br />
Upskill yourself<br />
If you want to become a fully confident<br />
navigator, sign up for a one-day mapreading<br />
course. They cost around £70,<br />
but the skills, confidence and freedom<br />
they give you will be worth every penny.<br />
We recommend Mark Reid’s excellent<br />
courses at teamwalking.co.uk<br />
THE WALKER’S HANDBOOK COUNTRY WALKING 19
T he Walker's Handbook<br />
What to wear<br />
out there<br />
Walking doesn’t have to cost a lot.<br />
Buy wisely, and little bit of kit will see<br />
you right for mile after mile.<br />
YOU MIGHT BE sick of us saying<br />
it now, but walking is simple.<br />
And that’s true for kit as well as<br />
everything else. The world of<br />
outdoor gear can look a bit<br />
bewildering, but the truth is, a few key<br />
purchases will make all the difference,<br />
and might be all you need. It’s about<br />
1<br />
Good footwear<br />
If you’re comfy in your trainers, great.<br />
But once your curiosity takes you<br />
further out into the countryside, you’re<br />
going to hit some terrain that trainers<br />
don’t do so well in: muddy fields, stony<br />
hill paths, boggy moors. And to a pair<br />
of dedicated walking shoes or boots,<br />
these are all part of the job description.<br />
Tougher, comfier, more stable, more<br />
protective and more weatherproof: good<br />
footwear really is your golden ticket.<br />
BUY LIKE AN EXPERT<br />
Every foot is different, so finding the<br />
1 right fit for yours is Priority 1. Get<br />
your feet measured in an outdoors shop<br />
with a Brannock device, so the staff<br />
can find you the closest match.<br />
knowing what you need for the kind of<br />
walks you want to do, and shopping<br />
smartly to make sure you hit that sweet<br />
blend of quality, value for money,<br />
fitness for purpose and long-lasting<br />
reassurance. So here are the three most<br />
important items to get right, and the<br />
advice you need to buy them smartly.<br />
Look for a waterproof/breathable<br />
2 membrane, which keeps rain and<br />
puddle water out while also shipping<br />
sweat and heat out. The ‘gold standard’ is<br />
Gore-Tex but it can bump up the price.<br />
Most brands offer cheaper footwear with<br />
an ‘in-house’ membrane, and Gore-Tex<br />
options for a higher price.<br />
Wear your new boots/shoes round<br />
3 the house for a week before you take<br />
them outside. This gives you time to<br />
work out if they really are perfect for you<br />
– and keeps them pristine enough to<br />
exchange if they aren’t.<br />
Even the best footwear won’t do its<br />
4 best work without a decent walking<br />
sock to keep your foot stable and<br />
manage the moisture. So try on a sock<br />
along with your boots; the Bridgedale<br />
Hike Midweight (£22, bridgedale.com)<br />
is a fantastic all-rounder.<br />
Give them some love. A bit of TLC<br />
5 after use will really help them last<br />
longer, such as a quick scrub with<br />
Nikwax Fabric and Leather Proof<br />
(£4.50, nikwax.com).<br />
TRY THESE FOR SIZE<br />
QUECHUA<br />
NH150 WP<br />
shoe £30<br />
Astoundingly<br />
good value<br />
for a comfy,<br />
waterproof all-rounder.<br />
REGATTA<br />
Holcombe<br />
boot £100<br />
A terrific<br />
entry-level<br />
boot if you<br />
fancy tackling<br />
hillier ground.<br />
SCARPA<br />
Rush TRK GTX boot £195<br />
Great for all terrains; has a<br />
Gore-Tex<br />
membrane<br />
and is really<br />
built to last.<br />
20 COUNTRY WALKING THE WALKER’S HANDBOOK
WHAT TO WEAR<br />
PHOTO: TOM BAILEY<br />
2<br />
A decent waterproof<br />
Not gonna lie, it rains out there<br />
sometimes. But with a decent<br />
waterproof jacket, that won’t bother<br />
you at all. A good jacket needs to have<br />
a magic mix of waterproof barricade<br />
and breathability, to ensure you don’t<br />
overheat on the go.<br />
BUY LIKE AN EXPERT<br />
As with footwear, a waterproof/<br />
1 breathable membrane is key, and<br />
again, Gore-Tex is the flagship option<br />
if you want to make a long-term<br />
investment. But many own-brand<br />
membranes work just as well, such as<br />
Berghaus’ Hydroshell.<br />
When shopping, wear (or try) a<br />
2 jumper or fleece under the jacket.<br />
You want to make sure the jacket will fit<br />
over a warming layer underneath.<br />
Check the hydrostatic head, which<br />
3 is the measure of how waterproof the<br />
jacket is. To be classed as waterproof, a<br />
jacket must have a minimum hydrostatic<br />
head of 1500mm (which means it can<br />
resist a column of water 1.5m tall before<br />
it starts to leak). But most waterproof<br />
fabrics in the outdoor market far exceed<br />
that baseline; top-end Gore-Tex has a<br />
hydrostatic head in excess of 30,000mm.<br />
Again, TLC is key. An occasional<br />
4 wash with Nikwax Tech Wash (£5)<br />
will restore the membrane to full power<br />
and make the jacket last longer.<br />
TRY THESE FOR SIZE<br />
CRAGHOPPERS<br />
Atlas £90<br />
Usually findable for<br />
less than that, this<br />
all-weather jacket<br />
comes with a lifetime<br />
guarantee.<br />
craghoppers.com<br />
BERGHAUS<br />
Deluge £100<br />
Berghaus make<br />
waterproofs of every<br />
style and thickness.<br />
Here’s a great midweight<br />
option at a reasonable<br />
price (often discounted).<br />
berghaus.com<br />
KEELA<br />
Prosport £160<br />
Designed for really wet<br />
and blustery conditions;<br />
the Prosport keeps the<br />
cold out and doesn’t let<br />
you overheat.<br />
keelaoutdoors.com<br />
THE WALKER’S HANDBOOK COUNTRY WALKING 21
RUSH TRK PRO GTX<br />
HIKER BEYOND<br />
THE ORDINARY.<br />
RUSH TRK PRO GTX is the new reference point for short or daily<br />
excursions. A shoe made with a focus on comfort, with technologies that<br />
can help reduce foot fatigue. It represents the right mix of comfort,<br />
stability and low weight, enhanced by the use of Nubuk leather.<br />
SCARPA.CO.UK
3<br />
A rucksack<br />
The joy of a good rucksack is not just<br />
how much it carries, but in how it<br />
disperses the load so you feel like you<br />
aren’t really carrying anything at all.<br />
That’s all down to the back system and<br />
the harness – styles vary, but they’re all<br />
designed to distribute weight and stop<br />
heat and moisture building up on your<br />
back or on the harness.<br />
BUY LIKE AN EXPERT<br />
Check the back system. Simpler<br />
packs have a padded back panel<br />
1<br />
which keeps the load close to your back,<br />
with channels to move air around.<br />
Higher-spec packs push the load away<br />
from your back, creating a space where<br />
air can circulate for best ventilation.<br />
Dedicated outdoor packs usually<br />
2 have a hip belt and a chest strap.<br />
These wrap the pack snugly around your<br />
body, meaning the weight is dispersed<br />
around your waist and upper torso (not<br />
sitting heavily on your back) and the<br />
rucksack won’t bounce around.<br />
Check for extra storage options, not<br />
3 just a main compartment. It’s good<br />
to have well-placed pockets that can<br />
hold a bottle or flask, car keys, valuables,<br />
map and guidebook, compass, sunscreen<br />
and first aid kit, so you can keep them<br />
close at hand when needed.<br />
Consider capacity. 15-25 litre packs<br />
4 are perfect for day walks; 30-40L<br />
packs are good for long trips if you’re<br />
walking between accommodation<br />
venues, and 50-60L packs are ideal for<br />
multi-day walks where you need a lot of<br />
kit, possibly including camping gear.<br />
WHAT TO WEAR<br />
TRY THESE FOR SIZE<br />
REGATTA<br />
Survivor III £25<br />
A simple, well-designed<br />
pack for day-walks, and<br />
at a great price.<br />
regatta.com<br />
DEUTER<br />
Zugspitze 22SL<br />
24 £75<br />
A highly sophisticated<br />
lid-closing daypack<br />
with hip belt and<br />
chest strap for<br />
excellent weight<br />
dispersal.<br />
deutergb.co.uk<br />
JACK WOLFSKIN<br />
Crosstrail 32 £130<br />
This sleek, high-spec<br />
larger pack has multiple<br />
storage options and<br />
a great harness,<br />
and is ideal for<br />
multi-day walking.<br />
jack-wolfskin.co.uk<br />
T he nice-to-haves<br />
Little extras that might not be essential – but sure can make walking more fun!<br />
SIT MAT<br />
Mama Nature is lovely but<br />
she doesn’t often leave<br />
obvious dry places to sit,<br />
have a snack and watch the<br />
world go by. Step forward<br />
the sit mat – a foldable pad<br />
that fits neatly in your<br />
rucksack but pops out to<br />
make any surface comfy.<br />
Try the Pocket Perch<br />
(£20, jacwicksdesigns.co.uk,<br />
pictured) or the Multimat<br />
Compact Kumfie (£6,<br />
multimat.uk.com).<br />
WALKING POLES<br />
Usually named as the<br />
product that has made the<br />
most difference to walkers’<br />
lives after boots, a pair of<br />
walking poles keep your<br />
body well balanced,<br />
lengthen your stride and<br />
relieve the weight and<br />
pressure on your knees and<br />
lower back by about 30%<br />
over the course of a<br />
five-mile walk. Try the<br />
Forclaz MT500 Anti-Shock<br />
Pole (below); they’re £40<br />
per pair at decathlon.co.uk<br />
HEAD TORCH<br />
A head torch is great<br />
to have in case you<br />
accidentally get stuck<br />
outdoors after dark. But<br />
they’re also great for<br />
deliberate night-time walks,<br />
eg. watching the sunrise or<br />
sunset, or heading out for<br />
a spot of stargazing or an<br />
owl prowl. And they’re fab<br />
for peering into caves,<br />
of course. Try the Black<br />
Diamond Astro 300-R<br />
(above; £35, blackdiamond<br />
equipment.com).<br />
EXPERT<br />
ADVICE YOU<br />
CAN TRUST…<br />
Each month, Country<br />
Walking has jargon-free<br />
reviews of outdoor gear,<br />
plus special features on<br />
eco-friendly kit, budget<br />
gear and sizing<br />
advice.<br />
…AND YOUR PHONE<br />
We mostly walk to<br />
disconnect from digital life.<br />
But phones can be helpful:<br />
for route planning (like<br />
komoot and OS Maps), for<br />
photos, for nature ID (like<br />
the free British Tree ID app<br />
from the<br />
Woodland<br />
Trust), and for<br />
inspiration. If<br />
you sign up<br />
to #walk<br />
1000miles, it’s<br />
your pass to<br />
the friendliest<br />
walking family<br />
on the planet.<br />
THE WALKER’S HANDBOOK COUNTRY WALKING 23
ADVICE & KNOW-HOW<br />
How do I...?<br />
A few of the big old FAQs of walking,<br />
answered as straightforwardly as possible…<br />
PHOTO: JOHN HAYWARD/ALAMY-<br />
...cross a field of cows?<br />
Even the hardiest walker can feel<br />
intimidated by the prospect of crossing<br />
a field full of hefty bovines. So what’s<br />
the secret? The best approach is to<br />
be boring: walk quietly, at a steady pace,<br />
and keep to the path (they’ll have seen<br />
walkers do the same thing on that line<br />
before, so you aren’t a curiosity).<br />
Avoid rushing, raising your arms or<br />
shouting, as they may become curious<br />
and head towards you.<br />
If they do get a bit close, walking<br />
slowly towards them encourages them to<br />
back off – but avoid eye contact as they<br />
can find it intimidating.<br />
Cattle see dogs as a particular threat,<br />
especially if they have calves in the field<br />
with them. So keep your pet as quiet as<br />
possible and under close control. If<br />
things get tricky, let the dog off the lead<br />
so it can run. The cattle will chase it<br />
(without being able to catch it) while you<br />
continue safely across the field, and you<br />
can reunite with your pal on the far side.<br />
And if you can’t safely cross the field,<br />
you’re within your rights to go around,<br />
rejoining the path as soon as possible.<br />
You may occasionally see signs saying<br />
‘bull in field’. Again, don’t panic. Beef<br />
bulls are only allowed in fields with cows<br />
(in which case they are more interested<br />
in the cows than you), while dairy breeds<br />
like Jersey and Friesian bulls are<br />
banned by law from any field with a<br />
footpath. Farmers are also advised to<br />
keep aggressive animals off public<br />
access land altogether.<br />
EXPERT ADVICE: Watch farmer<br />
Richard Heady’s brilliant video at<br />
facebook.com/headysfarm/<br />
videos/356047318536156<br />
...handle a canine<br />
encounter?<br />
Dogs are a joy for many, but<br />
strange dogs can be scary, and<br />
some walkers don’t react well to an<br />
enthusiastic canine and the words<br />
‘he’s just being friendly’. The best<br />
advice is to stand still or take a few<br />
paces away, with head and body<br />
angled away from the dog and<br />
hands pressed snugly to your<br />
chest, to show you don’t want to<br />
engage and are not a threat. It’s<br />
the same if the dog is barking or<br />
growling. It may have perceived<br />
you as a threat, so your best bet<br />
is to seem as unthreatening as<br />
possible. Shooing, kicking out or<br />
yelling is likely to aggravate the<br />
animal, so stay calm, speak in a<br />
soothing tone, move slowly away<br />
and try to avoid eye contact.<br />
READ MORE AT: rspca.org.uk/<br />
adviceandwelfare/pets/dogs/<br />
company/unfamiliar<br />
PHOTO: AMMIT JACK/SHUTTERSTOCK.<br />
THE WALKER’S HANDBOOK COUNTRY WALKING 25
T he Walker's Handbook<br />
...get back on track?<br />
Getting lost is probably the biggest fear<br />
of any walker – and don’t worry, it<br />
happens to all of us once in a while.<br />
Obviously a phone with access to a<br />
mapping app like komoot is a godsend,<br />
but if that’s not an option, don’t panic.<br />
Just stop, take a look at your paper map,<br />
and pinpoint the place where you last<br />
knew exactly where you were, say at<br />
a path junction or river crossing.<br />
Retracing your steps to that point (while<br />
annoying) is always the safest option.<br />
When you reach that point, look around<br />
for features that correspond to the map,<br />
like rivers, woods, church spires, roads<br />
or power lines. Find the closest feature<br />
that’s on your intended route, make that<br />
your ‘mini-destination’, and continue<br />
finding and setting mini-destinations<br />
until you feel comfortably back on track.<br />
PHOTO: TOM BAILEY<br />
INSET PHOTO: NDAB CREATIVITY/SHUTTERSTOCK<br />
...get fit ter?<br />
Just walk! Walking is as valid (and we<br />
think, a lot more fun) than a treadmill,<br />
a Peloton or circuit training, and it’s<br />
lower-impact on joints, bones,<br />
ligaments and muscles than running.<br />
Walking raises your heart rate<br />
(especially if you walk briskly)<br />
which is the key to losing weight and<br />
improving your physical fitness. As the<br />
NHS website says: ‘Walking briskly<br />
can help you build stamina, burn<br />
excess calories and make your<br />
heart healthier.’ That said, there’s no<br />
need to rush or push your limits. Just<br />
find your comfortable pace and enjoy<br />
it, and the more you walk, the healthier<br />
you’re likely to feel. Just ask the<br />
...find companions?<br />
Walking is a wonderful way to<br />
make friends. Search online or at<br />
your library for a local walking<br />
group or details of walking<br />
festivals in your area (festivals<br />
most commonly happen in spring,<br />
early summer and autumn).<br />
Best of all, come and join the<br />
#walk1000miles community<br />
(see page 31 and walk1000miles.<br />
co.uk): a huge family ready to offer<br />
advice and encouragement when<br />
you need it – plus regional<br />
sub-groups which may organise<br />
meet-ups and group walks.<br />
thousands of happy walkers on<br />
#walk1000miles: the vast majority<br />
say walking, just by itself, has made a<br />
huge difference to their physical and<br />
mental health. (See page 31 for more<br />
about that…)<br />
PHOTO: HEATHER PEEL PHOTO: TOM BAILEY<br />
26 COUNTRY WALKING THE WALKER’S HANDBOOK
Forests care for us.<br />
Together we care for forests.<br />
forestryengland.uk
T he Walker's Handbook<br />
INSPIRATION<br />
Landscape Genius: Mountains<br />
A few amazing things about Britain’s pointy bits.<br />
PHOTO: TOM BAILEY PHOTO: TOM BAILEY<br />
The national summits<br />
The highest peaks in the Home Nations are<br />
Ben Nevis (4413ft/1345m), Snowdon<br />
(or Yr Wyddfa in Welsh, 3560ft/1085m),<br />
Scafell Pike (3209ft/978m) and Slieve<br />
Donard (2790ft/2697ft) – although<br />
Carrauntoohil in the Republic of Ireland<br />
is much higher than Northern Ireland’s<br />
Slieve Donard, at 3407ft/1038m. If you<br />
rank all the UK mountains by height, you’ll<br />
find that the first 75 are all in Scotland.<br />
Snowdon (right) is number 76, Scafell Pike<br />
is 257 and Slieve Donard is 767.<br />
Anyone in there?<br />
Mountains are great for caves. Some of<br />
our favourites are Millican Dalton’s<br />
Cave on Castle Crag in the Lake District<br />
(below); Owain Glyndŵr’s Cave on<br />
Moel yr Ogof in Snowdonia and Robin<br />
Hood’s Cave on Stanage Edge in the<br />
Peak District. On Ingleborough in the<br />
Yorkshire Dales you’ll find two of the<br />
finest paid-entry showcaves in the UK:<br />
Ingleborough Cave and White Scar<br />
Cave. Search komoot for all of them.<br />
Classic starter peaks<br />
Want a mountain walk with clear footpaths,<br />
steady ascents and descents, and absolutely<br />
astonishing views? Our favourites are Cat<br />
Bells in the Lake District, Roseberry<br />
Topping in the North York Moors, Mam Tor<br />
in the Peak District, Moel Famau (left) in<br />
the Clwydian Hills and Arthur’s Seat in<br />
Edinburgh. Search them on the komoot app<br />
and you’ll find a perfect route to suit you!<br />
Summit furniture<br />
Some summits have some rather<br />
unusual things on the top.<br />
Cadair Idris in Snowdonia has<br />
a stone hut which used to be a<br />
tearoom; the hills and valleys<br />
around Benbrack in Dumfries &<br />
Galloway are home to a series of<br />
sculptures called Striding Arches<br />
by artist Andy Goldsworthy<br />
(below); and on the summit of<br />
Ben Nevis you’ll find the ruins of<br />
a former observatory and hotel<br />
(look out for the observatory’s huge<br />
wooden water<br />
tank, hidden<br />
20m south of<br />
the summit).<br />
PHOTO: TOM BAILEY<br />
Geologist’s paradise<br />
The rock our mountains are made<br />
of changes from one area to<br />
another, and often from one peak<br />
to the next. In the Lake District,<br />
Scafell Pike is a former volcano<br />
made up of igneous materials such<br />
as breccia, andesite and rhyolite,<br />
while a few miles away, its<br />
neighbour Skiddaw (below)<br />
is made up of soft shale and<br />
mudstones pushed up from<br />
a shallow seabed.<br />
The rarest wildlife<br />
Our mountains are home to some<br />
incredibly rare species. Snowdonia (and<br />
principally the rocky walls around Cwm<br />
Idwal) is the only place in Britain where<br />
you’ll find gagea serotina, also known as<br />
the Snowdon lily. The mountain hare<br />
is only found in the hills of Scotland (try<br />
the Cairngorms) and northern England<br />
(try Kinder Scout), and is renowned for<br />
turning white in winter to match his or<br />
her surroundings. The best time to look<br />
for them is the spring, when the snow<br />
has melted but they’re still wearing their<br />
white coats. The ptarmigan (pictured)<br />
is a shy bird which you’ll only find<br />
in the Highlands. In its honour,<br />
the café near the summit of Cairn<br />
Gorm is called<br />
Ptarmigan.<br />
PHOTO: DAVID CHAPMAN/ALAMY-<br />
28 COUNTRY WALKING THE WALKER’S HANDBOOK
GUIDED WALKING<br />
HOLIDAYS IN WALES<br />
Explore the spectacular scenery, history & wildlife of the Pembrokeshire<br />
Coast or Brecon Beacons. Daily walks with Welsh speaking guide.<br />
Full-board with delicious food, croquet, coracling, etc. Relaxed houseparty<br />
atmosphere. 7, 6 or 4 nights. Singles, couples & groups all welcome.<br />
CAT HOLE COTTAGES<br />
YORKSHIRE DALES<br />
Beautiful Dales scenery,<br />
superb cottages,<br />
great walks.<br />
Tel: 01748 886366<br />
Email: judith@catholecottages.com<br />
www. catholecottages.com<br />
For brochure ring Richard: 01873 810970<br />
or visit www.dragontrails.com<br />
Walking Holidays in Co Wicklow, Ireland<br />
Home to Ireland’s largest National Park - 1 hour south of Dublin<br />
Based at Loughdan 4* Guest House<br />
Fully inclusive Guided or Self-Guided tours,<br />
includes airport transfers and all meals.<br />
3 to 8 day self-guided tour from €425 pps<br />
Sean & Theresa Byrne<br />
www.walkinginireland.eu<br />
walking@loughdanhouse.com<br />
Phone 0035312817027<br />
3HQQLQH2XWGRRU)DEULFV/WG<br />
:DWHUSURRIƔ %UHDWKDEOHƔ 9HQWLOHƔ )OHHFH<br />
%XFNOHVƔ:HEELQJƔ=LSVƔ3DWWHUQVƔ6HDP6HDO7DSHV<br />
0DNHƔ5HSDLUƔ5HXVH<br />
ZZZSHQQLQHRXWGRRUFRXN<br />
VDOHV#SHQQLQHRXWGRRUFRXNƔ<br />
EXMOOR COAST & COUNTRY<br />
WOODCOMBE LODGES & COTTAGES<br />
Set in 3 acre gardens on a quiet country lane on<br />
the edge of the Exmoor National Park yet within<br />
1 mile of shops, pubs, beach & seafront.<br />
South West Coastal Path, Coleridge Way,<br />
Two Moors Way. Prepared walks from our door.<br />
Dogs welcome, Free Wifi<br />
www.woodcombelodges.co.uk<br />
woodcombelodges@outlook.com 01643 702789<br />
YARN MARKET HOTEL, DUNSTER, EXMOOR<br />
South West Coast Path Guided Walking Holidays<br />
10-17 June and 2-9 September 2023<br />
Tel: 01643 821425 TA24 6SF<br />
email hotel@yarnmarkethotel.co.uk<br />
To advertise in<br />
please call Chloe<br />
on 01733 979434<br />
THE FORGE & SMITHY COTTAGES<br />
offer superb accommodation with private gardens and<br />
secure parking in a beautiful Lincolnshire rural setting<br />
Visit England cottages (Forge gold award) – highly<br />
commended awards. A covid-safe environment<br />
For full details please visit our website<br />
www.the4ge.co.uk<br />
or email or call for more details on<br />
01526 342943 or enquiries@the4ge.co.uk<br />
THE calendar for<br />
walkers in 2023<br />
£7.99<br />
@SecretHillsWalking<br />
info@secrethillswalking.co.uk<br />
SPECIALIST GUIDED<br />
WALKING HOLIDAYS<br />
FOR SOLO TRAVELLERS<br />
Friendly, experienced Walk Leaders<br />
make your walking holiday flexible,<br />
hassle free, sociable and one to<br />
remember for years to come.<br />
‘The photos are stunning – very well put together’<br />
Sue Dixon<br />
‘I order one every year and I’m always delighted’<br />
Michelle Martin<br />
walk1000miles.co.uk/shop<br />
Discover more at:<br />
www.secrethillswalking.co.uk<br />
or call: 01694 723600
HOLIDAY COTTAGES<br />
Higher Trewithen Holiday Cottages is a collection<br />
of seven beautiful, fully furnished holiday properties<br />
in the stunning Cornish countryside. Surrounded<br />
by beautiful countryside and public footpaths.<br />
We’re family run and eco-conscious, with a focus<br />
on providing a relaxing, peaceful holiday experience<br />
for all guests, including dogs.<br />
Come relax & unwind in the Cornish<br />
countryside at Higher Trewithen.<br />
bookings@trewithen.com<br />
www.trewithen.com<br />
Please quote CWTEN when booking<br />
20 May – 11 June 2023<br />
160+ events - 3 weeks<br />
Discover & enjoy the Lincolnshire Wolds,<br />
an Area of Outstanding Natural Beauty<br />
www.woldsoutdoorfestival.com<br />
Throughout Scotland<br />
Cottages throughout Scotland<br />
Pets Welcome<br />
01463 719219 www.wildernesscottages.co.uk<br />
STAY • EAT • CELEBRATE<br />
#MeudonMoments
INSPIRATION<br />
You’re not going<br />
to believe this...<br />
...but you can walk 1000 miles in 2023, no matter where you are,<br />
how you feel or how impossible it sounds. It will change your life.<br />
ONE OF THE amazing things<br />
about walking is how powerful<br />
a force for health and happiness<br />
it is, in spite of being low<br />
impact, low hassle and low cost.<br />
And what’s amazing about walking<br />
every day is how quickly the miles add<br />
up into something extraordinary.<br />
Something that only a vanishingly small<br />
proportion of the population can say<br />
they’ve done or could ever do: 1000 miles<br />
in 12 months.<br />
That’s equivalent to the long way from<br />
Land’s End to John o’Groats – and yet<br />
you’ll do it without changing your life,<br />
taking time off work, or becoming a<br />
stranger to your friends or family. No<br />
one will even know you’ve embarked on<br />
an epic quest. Except they will notice<br />
something. You’re looking well; you’re up<br />
for more things; you’ve got more energy<br />
and a readier laugh; your posts and<br />
messages have really lit up. That you’re<br />
yourself, only more so.<br />
The secret can stay with us: that it<br />
takes an average of just 2.74 miles<br />
a day to walk 1000 miles in a year.<br />
Under an hour for most people, and you<br />
don’t even have to do it all at once. If that<br />
seems like a trivial investment of time, it<br />
is – but the returns are simply enormous.<br />
92% of participants say they’re more<br />
optimistic for their long-term health as<br />
a result, 96% that it has significantly<br />
changed their life for the better, 99.6%<br />
that it’s suitable for all levels of fitness.<br />
You don’t have to be a superhero to do<br />
this, but you’ll feel like one by the end.<br />
The journey starts at your door, and<br />
the destination is a brighter, happier,<br />
healthier you. So come with us, and join<br />
tens of thousands of people changing<br />
their lives one step at a time.<br />
How to get started<br />
Free, fun, flexible: register for the challenge and the<br />
newsletter free now at walk1000miles.co.uk; get your<br />
Progress Chart and 64-page #walk1000miles 2023<br />
handbook free with the February edition of Country Walking<br />
magazine, in shops 3 January or online at greatmagazines.co.uk<br />
www.walk1000miles.co.uk<br />
PHOTO: SHUTTERSTOCK/MARIDAV<br />
THE WALKER’S HANDBOOK COUNTRY WALKING 31
Find, plan, and share<br />
your adventures with komoot.<br />
komoot.com/adventure-is