Nijmegen March Blisters and Preparation: Shoes, Feet, Heat and Food

Nijmegen March blisters and preparation in short

Nijmegen March blisters and preparation come down to a few things: break your shoes in early, train with exactly the kit you will carry in Nijmegen, drink regularly, eat before hunger arrives and rest on time. These are not our own rules. They come from 4daagse.nl and two additional sources, Bever and Sportzorg. Every tip says where it comes from and whether the source is the organiser.

This is not medical advice. If you have problems with your feet, joints or heart, ask a doctor.

Shoes and socks

According to 4daagse.nl (organiser), good, comfortable walking shoes are indispensable. The organiser writes that the Nijmegen March demands a lot of your body and that quality shoes can support you. It names no brand, model or price, and neither do we.

• Buy early and break them in. Bever (additional source) calls it smart to buy shoes in good time, because breaking them in is very important. Your feet get used to the shoes and the shoes take the shape of your feet. That reduces the chance of blisters.
• No new shoes just before the start. Maria Hopman (Radboudumc, on 4daagse.nl) writes that new shoes have not been broken in on time and increase the risk of blisters and injuries.
• Seamless socks. Sportzorg (additional source) advises wearing socks without seams.
• Train on tarmac too. According to Bever, the Nijmegen March is walked almost entirely on tarmac. So do not train only on forest tracks.

Feet and Nijmegen March blisters

On the medical page of 4daagse.nl (organiser), blisters are among the complaints walkers have to expect. Overworked muscles and joints, heel spurs, heat faintness, chafing and Achilles tendon injuries are named too. Good training beforehand cuts a lot of walking misery, according to the page, yet a walking injury can always happen. Nijmegen March blisters therefore cannot be ruled out with certainty.

What the sources say besides:

• The Red Cross names help with blisters during the Nijmegen March on 4daagse.nl as an example of its work.
• Have blisters treated straight away, writes Bever (additional source).

For pain, inflamed spots or doubt, see a doctor or a medical post, not an internet tip.

Heat and drinking

4daagse.nl (organiser) advises in hot weather: take enough water, drink regularly and do not wait until you are thirsty. Apply sun cream several times a day, at least factor 30.

• Train in the warmth. Hopman (Radboudumc, on 4daagse.nl) recommends training in all weather conditions, including high temperatures. Regular training in the heat teaches your body to cope with it more efficiently: you start sweating earlier and your heart rate stays lower.
• Weigh yourself before and after a session and note what you drank. The difference in weight shows your fluid loss (Hopman, Radboudumc, on 4daagse.nl).
• Bring your own bottle. You are responsible for carrying enough water. No cups or bottles are handed out at the water points (4daagse.nl, organiser).
• Sportzorg (additional source) points out that a lack of fluid can quickly affect performance, even when it is not warm.

Heat in the history of the event

Heat has changed the Nijmegen March more than once. According to the history page of 4daagse.nl (organiser), the 90th edition in 2006 was called off after the first day, when two walkers collapsed and died. In 2022 the first walking day, the Day of Elst, was cancelled because of extreme heat. In 2024 the routes were shortened, among other measures, on the Friday because high temperatures were expected in the afternoon. What applies in 2027 is for the organiser to decide.

Eating on the route

According to 4daagse.nl (organiser), no general advice can be given on how much to eat and drink while walking. That is why it matters to listen to your body.

• Eat before hunger arrives. Eat enough, do not wait until you are hungry, and eat a carbohydrate-rich snack regularly for an extra boost (4daagse.nl, organiser).
• Hunger can disappear. Hopman (Radboudumc, on 4daagse.nl) explains that the feeling of hunger often fades on long walks. Even so, you need extra energy at 30, 40 or 50 kilometres. Alternate sweet and savoury snacks.
• Test it in training. Bever (additional source) advises testing food and drink, so you know what works for your body.
• A good breakfast. Sportzorg (additional source) recommends a good breakfast before you set off.

Breaks and rest

Hopman (Radboudumc, on 4daagse.nl) advises a 10 minute break every 2 hours, no longer, because you stiffen up and find it harder to get going again. She also advises training on two days in a row, so you know how your body reacts.

Bever (additional source) writes: in the last week before the start, rest and do not walk long distances. Recover well after every stage, with enough carbohydrates, protein and a good night’s sleep.

Rucksack and load

Train with the rucksack or waist bag you will use at the event, writes Hopman (Radboudumc, on 4daagse.nl). Do not decide at the last minute to walk with a rucksack, because that can cause back or shoulder problems. The compulsory 10 kilograms of load applies only to military personnel, not to civilian walkers: male detachment members born 1978 to 2008 and male military participants starting individually on the 40 km route (4daagse.nl: detachments, individuals). Which distance applies to you is covered on the page about the Nijmegen March distances.

What to test before Nijmegen

All the sources point the same way: in training, use what you will use in Nijmegen. The table lists the points the sources support.

How Etappe helps with preparation

Etappe is a training app for the Nijmegen March. It builds your plan from your goal, your profile and the walks you have logged. For shoes, feet and heat, three things matter:

• Every session has steps. Warm-up, main part, breaks, fuelling and cool-down are included. That lets you practise breaks and eating the way the tips above describe.
• The dress rehearsal is in the plan. The specific phase contains several long days in a row and a dress rehearsal.
• A painful walk pauses the build-up. A hard or painful long walk in the last ten days stops the progression.

Etappe is coming soon to the App Store, free and without an account. Read more about the build-up in the Nijmegen March training plan, about the four days in the Nijmegen March routes and about all dates on Nijmegen March 2027.

How current this is

All points come from 4daagse.nl (organiser) and the additional sources Bever and Sportzorg, accessed on 18 October 2026. 4daagse.nl publishes the current information for 2027 on its own website.