• Wear clothing that is comfortable and loose-fitting, allowing you to move.
• Dress in layers. Remove a layer as you warm up while walking, and put it back on if you feel cool.
• If you sweat while walking, consider investing in CoolMax or polypropylene shirts to wick the sweat away from the body.
• On cooler days, add an insulating layer of polar fleece or wool.
• Socks should be comfortable, and socks made from CoolMax or other high-tech fibers are preferable to cotton, as they prevent blisters by keeping the feet drier.
• A hat is essential!
• Sunglasses prevent UV exposure for your eyes.
• Wear sunscreen.
• Wear a hip pack or something with pockets for keys and the like. Pack lightly for most walks, and leave the heavy purse at home.
• Carry water if you plan to be walking for a half hour or more.

When considering exercise clothes for the trail, try a few different brands and styles. Different fabrics have different weights and wicking techniques, there are a lot of choices out there! Another thing to consider is the way your body changes throughout the weekend. After 24 hours of chugging water and Gatorade, I tend to get pretty bloated, so I always bring some loose-fitting tops for the second day of walking. I recommend ruched tops.

Headbands can make you feel and look cool!

With all this focus on fashion, you may wonder how to show your team pride. Many teams make shirts, hats, and backpacks to show their team spirit, but it's important to remember that everyone has their own idea of what's comfortable. I, for instance, wore a team tee-shirt my first year, and found it to be extremely heavy and sweaty! I was miserable. Now I save my team shirts for photo ops and fundraisers. On the trail, I wear exercise clothes and save my team logo for my backpack.

So shop around and try a few different styles until you find the one you're most comfortable in. With enough planning, you can look great while helping out a great cause!

Brooke is a member of the Blister Buddies and walks with her mom, Patty Thorpe. Brooke lives in southern New Hampshire with her husband and three daughters and is looking forward to her sixth Challenge Walk in 2010.

Unfortunately, we weren't all smiles the next day when we found ourselves sporting some light sunburns. We'd applied sunscreen prior to the event, but proper prevention takes more than slapping on an ounce of the stuff just before hitting the road. Let's demystify how to make your sunscreen work best for you.

When choosing an SPF rating, know that this number represents how long you can stay in the sun without expecting a burn — but it varies per individual. The formula is to take how many minutes you can normally be outside without getting a sunburn and multiply it by the SPF rating. Someone who burns after only 15 minutes on a cloudless day could absorb 50 times as much solar energy with an SPF 50 sunscreen.

But sunscreen doesn't take effect immediately, nor does it last indefinitely. It takes time for the skin to absorb sunscreen — it needs to be applied at least 30 minutes prior to initial exposure. And sweat can cause its effectiveness to deteriorate, requiring reapplication every hour or two. (On the walk itself, the midday change of clothes bag you're provided is a great place to store your sunscreen for later reuse.)

The latest issue of Reader's Digest has additional sunscreen tips, including the counterintuitive suggestion to avoid sunscreen lotions with a rating higher than 50 SPF. Take these facts under advisement when protecting yourself during your training this summer!

Ken, a Worcester resident, joined the MS Challenge Walk in 2005, more than a decade after his mother was diagnosed. After walking for three years and 150 miles, he switched to the support crew and now rides his bicycle along the trail, providing whatever encouragement (and snacks!) he can to the 600 walkers. He is also on the event's steering committee and is this site's webmaster.

In response to my message on this site's forum, Heather Hancock kindly suggested that I look around for a Marathon Sports. Luckily enough, there was one a short distance from where I live. I knew from their Web site that they had some high-end shoes and would do consultations to get a good fit, so it looked like a smart place to buy. My only worry was that with all the personal consulting, I'd be pressured into buying the most expensive shoes in the store.

I went in on a quiet Friday. A salesman asked me what kind of shoes I was looking for and watched me walk across the room and back to give him an idea of what sort of fit would work for me. As he went in the back to collect a few pairs for me to try, I watched as a woman (obviously an avid runner) put on a pair of new sneakers. She took the clerk's suggestion to try them out — which she did by running out of the store and around the block. I jokingly asked if they ever had problems with people not coming back, but the clerk gestured to the woman's sandals, purse, and cell phone on the floor, telling me it usually wasn't an issue.

While we were chatting, the clerk who'd gone to fetch my shoes came back with a couple of pairs and informed me that since my feet were slightly wider than average, but not wide enough to necessitate a "wide"-fit shoe, he picked shoes he knew to have the most toe space. The first pair I tried on was just right — cushy and comfortable, but snug enough that I wouldn't have to worry about blistering. And to my surprise, he had brought me some of the lowest-priced shoes they had in stock!

And so it was that within 15 minutes I had a perfect pair of walking shoes in my possession, and I was excited to give them a test run on the way home. After a successful five-mile walk in Laconia, I think my new puppies are well broken in and ready for some serious training! And if my shoes are that enthusiastic about walking, it's hard for me not to be.

Kahmmie is a first-year walker and has just started to get involved with the MS community, with the inspiration of her significant other, Ken, this site's webmaster. She currently lives in the Boston area and attends graduate school full-time.

Oh, and for those ceremonies? You may want to bring a box of tissues or two as well.

Ken, a Worcester resident, joined the MS Challenge Walk in 2005, more than a decade after his mother was diagnosed. After walking for three years and 150 miles, he switched to the support crew and now rides his bicycle along the trail, providing whatever encouragement (and snacks!) he can to the 600 walkers. He is also on the event's steering committee and is this site's webmaster.

Another thing that keeps me moving is food, so I'm planning on bringing a couple of my own snacks. The rest stops provide awesome food, but the selection doesn't always vary among the different stops. It's all donated, so I'm not complaining, but something tailored to my tastes is nice to have, too. I like to put a mix of wasabi peas and almonds in a Ziploc bag to keep in my walking pack.  Over the next couple of days, think about what favorite snacks you'd like to have during the walk or at night!

Three more days! I'll be wearing the Kranny's Cruisin' Diva visor… please make sure that you say hello!

Caroline is getting ready to walk her fifth MS Challenge Walk. This is also the anniversary of when she was herself diagnosed with MS. Her walking team is Kranny's Cruisin' Divas. Caroline spoke at last year's last year's August Celebration and is a member of the walk's steering committee.

To cut down on both costs and waste, this is a "cup-free" event. Each rest stop will have ample water and Gatorade to keep you hydrated, but you're responsible for your own method of taking it with you. Some folks buy a prefilled water bottle from a convenience store and reuse it throughout the weekend; others buy a fancier, more durable, and sometimes more capacious Nalgene container. Still others prefer a CamelBak, a backpack that holds water you can draw through a siphon. CamelBaks can be convenient because they leave your hands free, but I've avoided these products because I try to keep as little weight on my back and shoulders as possible.

We've already given plenty of of advice on staying hydrated. The only amendment I'll make is to consider bringing two water bottles, so that a rest stop never forces you to choose between water or Gatorade; you can have one of each, and maintain better symmetry and balance by keeping one in each hand!

As a member of the support crew, I've seen walkers forget the cup-free nature of the MS Challenge Walk and thus find themselves without any portable hydration. In these cases, the support crew will live up to its name and find you some accommodation, so please ask. Even better, come prepared with all the gear you need for a great walk!

Ken, a Worcester resident, joined the MS Challenge Walk in 2005, more than a decade after his mother was diagnosed. After walking for three years and 150 miles, he switched to the support crew and now rides his bicycle along the trail, providing whatever encouragement (and snacks!) he can to the 600 walkers. He is also on the event's steering committee and is this site's webmaster.

2-3 pairs of shoes: All well broken in (but not broken down) before the Challenge Walk.

9+ pairs of socks: At least 2-3 per day, as well as maybe a pair for the cool evenings on the cape.

Head cover: The sun can be brutal, so bring a hat or bandanna to cover up your head.

Sunglasses: If you wear them regularly, bring them to the cape!

Sunscreen: Even in September, you can burn. Better to come prepared and covered up, especially for your nose, shoulders, ears and back of your neck.

Fanny pack: Mine is big enough for my blister kit and two water bottles, and I have plenty of room for other things, like sunglasses, cell phone, camera, chap stick, snacks, and it's still small enough that it doesn't hurt my back to carry it.

Two water bottles: Absolute must-haves. You will be much more comfortable and happy if they fit into your fanny pack. And one in each hand will keep you better balanced!

Crocks/flip-flops/sandals: Something for at night that is not your sneakers. Keep in mind your feet will swell, and they should be comfy for your hard working feet. Flip-flops are ideal for the shower.

Ziplock Bags: Makes packing easier. Put your outfits for each of the three days in their own bag. Pack a few extra to put dirty or wet clothes in. Bring one for your camera and wallet/information.

Newspaper: Should it rain, stuffing newspaper in your shoes at night helps to dry them out.

Sweatshirt and warm pants: It can get chilly at night, even under the big tent with 600+ friends.

Music: Plug your iPod or MP3 into small speakers to keep you, your team, or fellow walkers moving during those longer miles. (Note that earbud or headphone use is prohibited, as you need to be able to hear oncoming traffic!)

Layers: Weather on the Cape is unpredictable. Cool mornings and evenings and warm to hot mid-days have been the average the past few years. Except of course during Hurricane Hannah! Things like a long sleeve shirt or wind pants, especially those that say they will keep you warm in cool weather and dry in hot or wet weather are great. They also fold up small and can fit in your fanny pack until lunch where you can ditch it in your change of clothes bag.

Cooling gear: MSer or not, sometimes it's nice to have a cooling hat, vest, bandanna, or wrist wraps.

Rain gear: A rain poncho and two shower caps. A woman who is an Avon Breast Cancer Walk alumnae shared with me that if you take the shower cap, cut a small slit in the top so you can slide your socked foot in, then put your shoe on, and the elastic shower cap over your shoes, it keeps your feet dry in the rain (or hurricane).

Walking stick/trekking pole: If you train with it, bring it.

Pen and paper: You might want to keep in touch with people you meet or network with on the walk.

Flashlight: So you can see walking from the main tent back to your cabin at night.

Topical muscle rubs: Hopefully you won't need them, but my, oh my, do they feel good on tight, stiff muscles at 6 AM! Things like Bengay, Icy-Hot, and Biofreeze not only feel good, but the smell of them goes really well with the smell of bacon and eggs in the morning!

Other odds and ends suggested on the msnewengland.org MS Challenge Walk page include toiletries, towels, pillow, sleeping bag, wind-breaker jacket, sleepwear, special prescription medications, anti-blister aids/blister kit, insect repellent, pillow, identification and insurance information, soap, deodorant, camera/film, petroleum jelly or body glide, and spending money. Remember your bags must be under 40 pounds. If you can't carry it because it's too heavy, don't ask the volunteers to.

You can find the full Fundraising and Training guide online.

Heather lives in Hampton, NH and completed her first 50 miles in 2003 in honor of her great-grandmother who had MS. Ironically, she began having symptoms in 2004, and was finally diagnosed with MS in 2006. This will be her 6th walk, and her first as team captain of "All Smiles for 50 Miles". Heather recruited 7 friends to walk, and her mom to volunteer on the Crew. Heather is a pediatric physical therapist in NH.

To add to the fun, I then tried to slip my double-layer walking socks on over the slimy feet. Easy, you say? Yes, but you have to be certain to get rid of any wrinkles in the socks (again, blister avoidance), as they stick to the slime.

Lunchtime rolled around, and I remembered my talk with the stranger. I retrieved my change of clothing bag that had been set out by the crew and pulled out my fresh pair of socks and a tube of petroleum jelly. I took off my shoes and socks before enjoying my lunch so that my feet could breathe. After lunch, I slathered up my feet again and put on a fresh pair of socks and my sneakers.

I have participated in all the MS Challenge Walks on Cape Cod to date, and while I have had some blisters, they have been small and for the most part not too bothersome. This luck is probably due to a combination of the double-layer socks, sneakers that fit well, and training, along with the petroleum jelly. Still, I remember my first back-to-back long training walk and remember the big blisters that I got that day when I had the right socks and shoes, but forgot to slather on the goo.

Some walkers swear by Body Glide instead of petroleum jelly, but I'm not changing what has worked for me during my many MS Challenge Walks. Try both, find what works for you, and stick to it. Your feet will thank you!

Susan lives in the greater Boston area and has been involved with the National MS Society since she was diagnosed with MS eleven years ago. She has participated in the MS Challenge walk for the past seven years and currently serves on the event's steering committee.

What I was able to do, however, was make sure that I did have a nice dry pair of sneakers to wear the next day. I did not go out and spend $70 on new pair of sneakers; they were an older pair that I had used for the previous year's walk. They were a little bit worn but, man alive, was I psyched that I had those the next morning.

I recommend everybody have an extra pair of sneakers that are broken in. You never know what the New England weather will bring us, and it would be such a bummer to start your day by putting on a pair of soaking wet sneakers. While you're at it, pack a really light rain poncho — not a full slicker, because it is too hot, and you'll get sweaty. But something to keep you dry is a must-have.

I hope I didn't just jinx all the walkers by writing this! What are the chances that we'll be hit with a hurricane two years in a row?!

Caroline is getting ready to walk her fifth MS Challenge Walk. This is also the anniversary of when she was herself diagnosed with MS. Her walking team is Kranny's Cruisin' Divas. Caroline spoke at last year's last year's August Celebration and is a member of the walk's steering committee.

Even though I'm not consistent or compliant with the training, I do strongly advocate it. As a PT, I know that it is important to train in the manner in which you will be performing, as training will help build up the tolerance of pounding the pavement in my feet and leg muscles. I've also learned that training will give me valuable information about my body, such as where my "hot spots" are on my feet, how my shoes are, how my socks are, how my MS is in with each passing mile and in a variety of conditions.  My MS, however, is unpredictable. And as you've read on other blogs, so is the weather, and the temperature. There are a few things, in addition to training though, that can make you successful with however many miles you walk.

1. Correct-fitting, well broken-in, comfortable shoes. This is so important! DO NOT wait until a few weeks before the walk to get new shoes! New shoes + many miles = lots of blisters and discomfort. In New Hampshire, we have a store called Runner's Alley, and they are very knowledgeable about feet and shoes and will help you to find an accurate fit, as any good shoe store should. They also will educate you on considering that your feet WILL SWELL on such a long walk, and how to plan for room for swelling. Bring a back up pair of sneakers, and they also should fit well and be well broken in.
2. Good socks. I prefer the thick, wicking socks that help to pull the moisture away from my skin. You can also buy them with added heel and arch comfort/support. Others prefer the bi-layered socks which are designed to take the friction themselves, rather than your feet . Bring at least enough for 3 pairs per day.
3. Change your socks and shoes at least at lunch time. Some walkers don't change their footwear at all, while others change their socks even more often than once a day. This is where training comes into play as well, and knowing your body.
4. EAT! It is so important to eat little snacks that are provided along the way to keep refueling your body. Eating things like the oranges and bananas can help prevent muscle cramps. Granola bars and carbohydrates are good as well to keep your sugar and energy up. Proteins are good for longer lasting energy. Don't skip meals in the dining hall. Listen to your body; at meal times, it will tell you what it needs. My body cries out loud for milk for whatever reason. I'm not sure if it's from my feet pounding the pavement so hard, or from Sarge giving me a swift kick in the butt multiple times throughout the day.
5. DRINK! You have to drink! The volunteers don't tell you to drink water and gatorade to add to their already raspy and horse voices! If you're thirsty, you're already dehydrated. Drink water at the starting line, carry two water bottles with you, and for every 2-3 bottles of water you drink, drink a bottle of gatorade. Your body needs the sodium and electrolytes that are in things like Gatorade and Powerade. It can actually cause harm, such as a seizure, if your body doesn't have enough sodium. So mix it up, and DRINK! DRINK! DRINK! Regardless of the weather and the temperature, drink!
6. Pee. Sounds funny, right? But if you're drinking enough, and you're hydrated well, you should be peeing at every rest stop to every other rest stop. And don't hold it even if the lines are long. If you're not peeing, or your pee is really dark, then you're not well hydrated. Drink more!
7. Stretch. Whenever you stop to grab a snack, refill your water or gatorade, or pee, stretch. Your muscles can get tight or cramp from being used the same way for so long. Stretch the fronts and backs of your lower legs, the fronts and backs of your thighs, stretch your butt muscles, stretch your back, raise your arms and hands in the air so your fat sausage like fingers can drain. Stretch in the morning and stretch at night. Trust me, you'll feel better.

Along the 2007 route at a rest stop themed "Med-Rock", there was a sign that read something like "Eat. Drink. Stretch. Pee. Repeat". My oh my, how true it is. If you do these things, your journey will not only be more successful, but also more comfortable. In my opinion, by doing these things, that is how you walk 50 miles and get to the end and SIGN UP TO DO IT AGAIN!

Heather lives in Hampton, NH and completed her first 50 miles in 2003 in honor of her great-grandmother who had MS. Ironically, she began having symptoms in 2004, and was finally diagnosed with MS in 2006. This will be her 6th walk, and her first as team captain of "All Smiles for 50 Miles". Heather recruited 7 friends to walk, and her mom to volunteer on the Crew. Heather is a pediatric physical therapist in NH.