Vacation Walking Tips: Shoes, Prep, and What to Do When It Hurts
If your upcoming trip includes a national park, a scenic hike, or just a jam-packed vacation tour through Japan, one thing is certain: you’re going to walk. A lot. Even the most relaxed trips can turn into multi-mile marathons without you realizing it. That’s why so many people search for vacation walking tips in order to make sure they’re ready to handle long days on their feet without burning out. As a personal trainer, one of the most common questions I get is: “How do I prepare for all this walking?”
Whether you’re hiking, backpacking, or tackling a city like Tokyo or Rome, a little preparation goes a long way. In this guide, we’ll cover how to get your body ready, what gear matters most, what to do when your body starts hurting halfway through and how to enjoy every step of your journey.
Start Sooner Than Later (But It’s Never Too Late to Do Something)
When it comes to preparing for a walking-heavy vacation, your best friend is time. Ideally, you want to start walking regularly at least 2–4 weeks before your trip. That doesn’t mean long hikes every day but rather just consistent, moderate-distance walks 3–5 times a week.
Gradually increase your distance and time on your feet. Add in a hill here, a backpack there. You’re not training to win a race but you are teaching your body, “Hey, we’re gonna be doing a lot of this soon.”
But what if you’re only a few days away from departure?
If you’re asking this 48–72 hours before the trip, I won’t lie…it’s a bit late to build any real endurance. But that doesn’t mean you’re doomed. The key here is to adjust your expectations. Avoid cramming in a bunch of walks or workouts right before your trip (you’ll likely just start sore). Instead, focus on staying loose, doing some light mobility work, and getting solid sleep. Think of it as “priming the engine” rather than trying to build it overnight.
Shoes: Your First Line of Defense
I’ll make this simple: Your shoes can make or break your trip.
When people ask for the best shoes for walking on vacation, what they really need are shoes that are:
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Well-broken in
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Supportive
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Comfortable over time
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Paired with the right socks
Avoid shoes that are brand new, fashion-focused, or too flat and unsupportive (looking at you, Converse). Instead, go for cushioned walking or hiking shoes that you’ve worn on a few long walks beforehand.
And please don’t sleep on socks. Invest in moisture-wicking, non-cotton socks. They’ll help prevent blisters and keep your feet dry and happy.
What to Pack for Long Days on Your Feet
When you’re walking a lot on vacation, packing smart doesn’t mean stuffing your bag like you’re heading off to Mordor. A few well-chosen essentials can make a huge difference in your comfort and stamina.
Start with a lightweight daypack or sling bag. Something comfortable that won’t strain your shoulders over hours of wear. This gives you a hands-free way to carry your gear without feeling weighed down.
Electrolyte packets or tablets are a must, especially if you’re walking in heat, at altitude, or for long periods. Water is important, but without electrolytes, you risk cramping, fatigue, and a raging post-walk headache.
Blister tape is a true trip-saver. A blister may seem small, but once it forms, it can turn every step into a grimace. Apply tape as a preventative on hot spots (like your heels or toes), and always carry extra. And a PSA while we’re here: Don’t pop that blister. It formed for a reason, to cushion and protect your skin. Popping it opens the door to infection and makes things worse. Cover it, pad around it, and let it heal.
Compression sleeves for your calves or knees can be helpful too. They increase circulation and reduce fatigue on high-mileage days. Not mandatory, but they can be a comfort hack for folks with cranky joints or a history of soreness.
Pack a salty snack or two and not just for hunger, but to help replenish sodium lost through sweat. Think trail mix, jerky, or a granola bar with some substance. When energy dips, having fuel on hand can be the difference between “I’m done” and “I’ve got one more mile in me.”
Rounding it out, toss in a hat, sunglasses, and sunscreen to protect yourself from the sun. Even city tours can roast you if you’re out walking for hours. And always bring an extra layer even just a windbreaker or light jacket. Weather can flip fast, and being prepared beats shivering through sunset on a breezy overlook.
What If You Start Hurting Midway Through?
Here’s the part no one really warns you about: you might start hurting halfway through your day… and you still have to finish it.
It’s not like you’re at the gym and can just hit stop on the treadmill. If you’re miles into a trail in Zion, or deep into the third walking tour of your European vacation, you can’t exactly say, “Well, I’m done now.” The car is still two hours away. The next bus isn’t coming for three stops. You still have tickets to that show tonight, and guess what? That venue is another 20-minute walk from your hotel.
So what do you do when your body starts to betray you?
Try these strategies:
Adjust your pace and your ego.
Even a slight slowdown can ease pressure on joints and soft tissue. Shorten your stride and focus on walking softer. Trying to power through just to get there faster may save a few minutes, but it could cost you hours of soreness or worse, a sidelined trip.
Set micro-goals.
Break the day into manageable checkpoints. “Just get to that water fountain,” or “rest at the next shady spot.” These mental resets reduce overwhelm and help you keep moving.
Sit when you can.
Take five minutes to rest, take your shoes off, loosen your shoulders. And give yourself the permission, you’re not quitting but rather you are recharging.
Do a few standing stretches.
A calf stretch against a wall, hamstring lean, or hip flexor lunge can relieve stiffness and rebalance your stride.
Hydrate and snack.
Fuel and fluid go a long way toward reversing the downward spiral of pain and fatigue.
Adjust your posture and stride.
Sometimes a small change like leaning slightly forward uphill or engaging your glutes. This can reduce strain on aching joints.
Stay calm.
Slow, deep breaths help settle your nervous system and keep your focus sharp. That alone can reduce the mental weight of pain.
These techniques won’t erase the discomfort, but they can help you manage it. And then you can get back safely and still enjoy the journey.
Common Injuries & Why They Happen
When people walk more than they’re used to, the body can rebel. Most injuries on active vacations are predictable and, with some prep, preventable.
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Blisters: Caused by moisture and friction, especially in new or ill-fitting shoes.
→ Study: Most common medical complaints are blisters…OH and don’t drink untreated water… -
Musculoskeletal injuries: Often due to sudden jumps in mileage.
→ Study: Lack of prep = 3× greater injury risk for hikers
Many travelers blame their sore shins, aching hips, or cranky knees on “bad form” or poor mechanics but the science doesn’t back that up.
In fact, a large 2022 meta-analysis of over 5,000 participants found no consistent link between biomechanics or musculoskeletal imbalances and overuse injuries. Flat feet, hip drop, or tight calves do not reliably predict an injury.
Many people do find relief from pain or discomfort by adjusting their posture or gait mid-walk. Things like shortening your stride, standing taller, or leaning slightly forward on inclines can redistribute pressure and reduce fatigue. So while it’s not a silver bullet, small tweaks in how you move can absolutely help you feel better and that matters too.
The takeaway? Injuries don’t mean you’re broken. They usually mean you did too much, too fast, too soon. Prep your body, listen to it mid-trip, and you’ll lower your chances significantly.
You’re Not Training for Everest (And That’s a Good Thing)
Look, this isn’t about being some elite endurance athlete. You’re not training to summit Everest or win an ultra-marathon. You’re going on vacation to see the sights, hike the trails, and maybe eat a gelato while watching the sunset. And that’s the point.
Preparation isn’t about performance. It’s about being able to enjoy the view from the top of that hike without being so wrecked that you can’t walk the next day but so you can enjoy strolling through city streets without limping by day three.
Because here’s the thing: vacations are supposed to be fun. They’re about creating memories, not managing injuries. They’re for laughing, exploring, trying new things and not counting how many more steps until you can sit down again.
So yes, train a little. Walk a little more in the weeks before your trip. Break in those shoes. Pack the tape. Be kind to your body and listen when it whispers, so it doesn’t have to scream later.
But also give yourself permission to take breaks. Sit on the bench with the nice view. Stretch while you wait for the bus. Bail on the third museum if your body says “enough.” Because at the end of the day, your trip isn’t a test of toughness.
Take care of your body so it can carry you to the good stuff. That’s what it’s all about.
Prepping for a big trip? Don’t wait until you’re halfway through a hike to wish you’d trained a little. At Pure Function Fitness, we help you build real-world strength and endurance. The kind that gets you through long walks, steep trails, and jam-packed travel days feeling good, not wrecked. Drop in for a few sessions and let’s get your body ready for adventure.
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References
1.Boulware, D. R., Forgey, W. W., & Martin, W. J., 2nd (2003). Medical risks of wilderness hiking. The American journal of medicine, 114(4), 288–293. https://doi.org/10.1016/s0002-9343(02)01494-8
2.Chrusch, A., & Kavin, M. (2021). Survey of Musculoskeletal Injuries, Prehike Conditioning, and On-Trail Injury Prevention Strategies Self-Reported by Long-Distance Hikers on the Appalachian Trail. Wilderness & environmental medicine, 32(3), 322–331. https://doi.org/10.1016/j.wem.2021.04.004
3. Peterson, B., Hawke, F., Spink, M., Sadler, S., Hawes, M., Callister, R., & Chuter, V. (2022). Biomechanical and Musculoskeletal Measurements as Risk Factors for Running-Related Injury in Non-elite Runners: A Systematic Review and Meta-analysis of Prospective Studies. Sports medicine – open, 8(1), 38. https://doi.org/10.1186/s40798-022-00416-z