There is a lot to do and to see in Israel, and we don't want a lack of preparation or soreness to slow you down one bit! We recommend you build up to being able to walk at least 5 miles at a time--with hills!--at a pace of about 3 mph. Now this won't occur every day, but in Jerusalem there is a lot of ground to cover, many steps to be climbed, and cobblestone too. You're going to want to bring sturdy shoes that are already broken in to avoid blisters...and while you're breaking in those shoes, it will help avoid sore muscles and too great a fatigue at the end of an amazing day of walking the land, like Jesus did. Stretching Preparation While you are preparing your body by walking many days per week, it is a beneficial idea to stretch your muscles and tendons too. That lengthy plane ride can leave you feeling cramped and too tight, or needing to find a chiropractor immediately. Stretching ahead and during the flight can help alleviate that tension. The same is true after exercising and walking. Perhaps a regular routine of stretching will help keep every muscle group loose. Starting at your feet and moving up is one technique: Calves Front and back of your thighs (Quads & Hamstrings) Hip Flexor tendons and Gluteus Maximus (all the butt and hip muscles for leg lifting in a standard walk) Shoulders, arms, and back Neck figure 8s Finish with a bend at the waist and hang loose for several seconds, straightening 1 vertebrate at a time to standing.