Getting Walk Ready: Tips to Prepare for MS Walk

March 06, 2026

Participating in Walk MS is an excellent way to stay active and support a great cause. For individuals with Multiple Sclerosis (MS), proper preparation is key to ensuring a safe and enjoyable experience. Here are some research-backed tips to help you get ready for your walk.

1. Get a Check-up with Your Neurologist and Primary Care Provider (PCP)

Before starting any new exercise endeavor, it's a good idea to consult your healthcare team. Your neurologist and PCP can assess your current health status, discuss any precautions, and ensure you are physically prepared for the increased activity involved in a walk. A check-up can help identify any limitations and provide guidance on how to safely progress toward your goal.

2. Start with Micro Exercises and Gentle Stretching

Building stamina and strength in the months leading up to Walk MS will help you prepare and be successful in Walk MS. Small, gradually increases in exercise can have a significant impact over time.

Begin with gentle stretching and light movement throughout the day.
Perform easy leg and core exercises to build endurance and stability.
Incorporate small activities into daily routines, such as:
Mini squats while brushing your teeth.
Hip exercises after making your morning coffee.
Marching in place during commercial breaks of your favorite show.
Choose cooler times of the day for short walks outside or consider walking in a temperature-controlled environment like a mall.
Adjust movements to be done while standing or sitting, depending on your tolerance.

Consistency is key! Daily movement not only strengthens muscles but also helps keep neural pathways engaged and functioning optimally.

3. Prioritize Nutrition, Hydration, and Temperature Regulation

Taking care of your body with proper nutrition, hydration, and temperature management can improve your overall performance and comfort.

Follow an anti-inflammatory diet: Research suggests that a diet rich in whole foods, lean proteins, and healthy fats can help reduce inflammation and improve overall function. Consult your healthcare provider for personalized dietary recommendations.
Stay hydrated: Proper hydration is crucial for maintaining energy levels and preventing overheating. Increase your water intake daily and incorporate electrolyte drinks, especially during training and on the big day.
Regulate temperature: MS symptoms can be exacerbated by temperature fluctuations, so wearing the right gear can make a difference. Consider:

Cooling towels that stay cold when wet.
Special caps and hats that protect from the sun and reflect heat.
Moisture-wicking clothing to help keep you dry and comfortable.
Light, breathable socks and well-fitted footwear to reduce fatigue and prevent blisters.

4. Prioritize sleep:

Getting enough sleep improves energy levels and recovery. Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses - and you might not be able to control many. However, you can adopt habits that encourage better sleep:

Stick to a schedule - Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.
Time your food and drinks - Don't go to bed hungry or stuffed. Avoid heavy or large meals within a couple of hours of bedtime. Remember nicotine, caffeine and alcohol take hours to wear off and can interfere with sleep.
Create a restful environment - Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Limit Naps - Limit naps to no more than one hour and avoid napping late in the day.
Exercise - Regular physical activity can promote better sleep.

5. Find Your Motivation

A strong support system can make the journey more enjoyable and encourage you to push forward.

Sign up for the walk and set a goal to keep yourself accountable.
Invite friends and family to join you, whether as walking partners or sideline cheerleaders. Teamwork can provide motivation and emotional support.
Celebrate small victories along the way. Every training session brings you one step closer to success.

By following these steps, you can confidently prepare for Walk MS. With proper planning, the right mindset, and support, you’ll be ready to cross the finish line feeling strong and accomplished!