This way you prevent cancellations during the 4 Days

Failure during the 4 Days is not caused by one thing alone, but by a combination of physical strain, insufficient recovery, practical mistakes and unprepared responses to situations. Participants and professionals emphasize that a combination of good preparation, practical care and recovery helps to complete all four days comfortably — with pleasure

Bee Flamengo we believe that performance and maintaining your body starts with a broad approach in which: recovery is a permanent part, before, during and after the Four Days Marches. 

Choose good shoes and break them in 

Good walking shoes are essential for the 4 Days. They prevent blisters, reduce overload and support your feet during long distances. A lot of attention is paid to this during the Four Days Marches because it often makes the difference.

Tips: 

Hydration: drink well before thirst occurs 

Research during the 4 Days shows that a significant number of participants drink too little, especially in the first days. This can lead to reduced performance and slower recovery. Practical guidelines: 

Recovery: 
Vold-fashioned hydration supports the effect of recovery boots, because a well-hydrated body can better handle circulation and fluid movement. 

Nutrition: fuel and recovery 

You use a lot of energy during walks of 30–50 km per day. Sports dieticians indicate that participants need considerably more energy during the Four Days Marches than on a normal day. Take care of:

Recovery:
A nutritious recovery moment in the evening combined with a sauna blanket supports relaxation, blood circulation and recovery. 

Train realistically: practice for days in a row 

Professional advice shows that it is useful in the preparation as well walking for several days in a row, so you experience how your body reacts when the kilometers pile up. 

This will help you better estimate: 

Heyset:
Juist are in this phase recovery boots and the sauna blanket relevant to get the body used to active recovery after consecutive walking days. 

Prevent blisters and heavy legs 

For many participants, blisters, fluid retention and heavy legs are the biggest practical challenges. Experiences of other hikers emphasize the importance of early intervention. Frequently mentioned tips: 

Recovery: 

Recover and sleep after the walking day 

After eache walking day the body needs relaxation to sleep well. Good sleep is crucial for muscle recovery and maintaining energy over several days. 

Recovery: 

In summary: this reduces the chance of failure 

You cannot prevent failures with one solution, but by supporting the whole: 

Recovery is not a luxury, but maintenance of the body that carries you for four days. Flamengo supports walkers with recovery solutions that logically match what the body needs, before, during and after the 4 Days.