Get Fit for Hillwalking.

Go hill walking.

Go a bit further before stopping for a ‘breather’ each time you go out.

Do it regularly – weekly if possible!

When climbing a hill, do not look up to the top – instead, watch each step you make and you will be surprised at how quickly you will reach the summit! Also as the ascent steepens, shorten the length of each step (to as much as barely a ‘shuffle’ if necessary). This tactic will reduce the effort you need to make and you will be able to go further without needing to stop for a ‘breather’. You will be quicker to the top as a result. When you need a ‘breather’, try not to stop immediately if possible. Set a new ‘goal’ a bit further on – a tree, rock or some other feature. You will build up your stamina faster this way. Another tip for steep ascents – short zig zags will help to reduce the gradient!

For improving stamina even more – try circa 60 mins every day and include as steep a hill as possible. For example, climb the c. 155 steps, two at a time, up to the old watch tower on Dalkey hill from the upper quarry without stopping. Then do a circuit through the car park and climb the steps, two at a time, for a second time! Maybe even a third time! It may be painful – but it works! To build-up to ‘without stopping’, start with ‘one-step-at-a-time’ and extend your ‘breather’ stops each time you do it.

Aerobic fitness – inhale AND exhale through your nose as much as possible, particularly when paused to catch breath. This will maximise the intake of oxygen and is a great way to expand the use of your lungs.

Your guide, David Crawford, will arrange and grade walks to suit each participant’s level of fitness – gentle hills to start with! The walks will range from 2.5 to 4.5 hours. The distance walked is neither important nor relevant at the early stage of experience.

information@hillwalkingforhealth.com Mob: +353 86 831 4074

How lucky are we hill walkers, to have David’s enthusiasm…….

How lucky are we hill walkers, to have David’s enthusiasm, good humour, expertise and inspirational encouragement to lead us through the most amazing Wicklow walks. His love of the hills is infectious. His in-depth knowledge of the walks is so reassuring and one feels in safe hands at all times. I loved his constant refrain that […]

Mary Delahanty

When you walk with David you get a great understanding of the surrounding environment…

David Crawford has been the Leader of our walking group. He manages the Group, produces the walking routes and provides very clear directions. He is very conscious of weather conditions, suggests suitable equipment for each outing, brings emergency support/survival equipment. When you walk with David you get a great understanding of the surrounding environment and the […]

Richard Strahan

It has been a lot of fun and a great way to get some healthy exercise…

I would like to express my thanks to you for the planning and organisation in getting us out and about on the Dublin/Wicklow mountains. It has been a lot of fun and a great way to get some healthy exercise. I look forward to the next walk and to seeing some more of the beautiful […]

Jonathan Carroll

I have no hesitation in recommending David for safe & enjoyable hill-walking…

I have been hill-walking regularly under David’s leadership for almost a year now, and I could not wish for a better leader. He is a very experienced hill-walker, with a comprehensive knowledge of walks for all levels of experience in the Wicklow Mountains. He gives sound advice on equipment & clothing, which is tempered by […]

John Lynch

It is a great way to exercise and socialise at the same time…

Not being a ‘hill walker’ I was intrigued when I first heard about the walks, but having completed nearly all of them I am ‘hooked’. It is a great way to exercise and socialise at the same time. I was impressed by the organisation, with nothing left to chance. Whether one is an amateur or […]

Marlene McNulty

I had a great sense of achievement at the end of each day…

The hotel was charming and the choice of walks perfect. It was wonderful the way each walk was so different and built up gradually to the final impressive climb. I know that did not happen by accident and was impressed by, as most of us relaxed by the pool, you were reading up on the next day’s adventure[…]

Fiona

I am capable of more challenging walks and am undoubtedly fitter…

Thanks to David Crawford I have returned to recreational hill walking in the last year. It has proved to be an easy route to that feeling of health, fitness and bon-homie that makes us all feel good. David leads all of our walks which are organised with meticulous care and carefully chosen both to match […]

Michael Kelly

Thank you for a most wonderful adventure to Mallorca…

Just a note to thank you for a most wonderful adventure to Mallorca. I am still enjoying the afterglow of the four days spent trekking. From before we left on Thursday 9th May to our return on the 14th, I was on a busy cosseted roller coaster. I was one of four new people to […]

Mary Forrestal

David Crawford’s obvious love for and enthusiasm about hill-walking in Ireland’s most beautiful locations is infectious…

David Crawford’s obvious love for and enthusiasm about hill-walking in Ireland’s most beautiful locations is infectious. His in-depth knowledge of all hill walks, both well-trodden and those less well known, makes him an ideal guide and mentor. When the above is taken in tandem with David’s emphasis on safety and concern that even the least […]

Debbie Horan

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