These boots are made for walking!

When considering a new pair of boots there are loads of options available. My advice is buy the best you can afford, get your feet properly measured and take advice from the shop. Remember to try them on with walking socks! This is one piece of gear I wouldn't buy over the internet, remember, a good pair of boots will last over a decade if looked after, so you will get your money's worth.

Now go and break them in! This translates to walking in them. NOT on the hills but start by doing the garden in them, walk the dog; wear them at work.....anything. Clock up some hours in them but don't go for long walks in new boots as you need to make sure they're not going to rub. Remember to test drive any new walking socks too as these can also rub and cause blisters.

But I have nothing to wear!

- So we've covered the boots and socks. - For trousers I wear walking trousers that are water-repellent & wind-proof and are perfect for all seasons. They convert to shorts by concealed thigh zips which means I can alter them quickly depending on the weather conditions. Don't wear jeans as they soak up rain and don't dry quickly.

-Tops - Light weight base layers with a mixture of material: Cotton, Polyester and Spandex you should look at building up layers i.e. a short sleeve top then a long sleeve one - these tops are very light weight and can be washed and dried easily for the next day's hike. There also good for keeping the midges out!

- Fleece jacket - my rain jacket has a fully removable fleece as a liner which is great as the weather can throw all seasons at you in a day. Your jacket should also have a hood that has cord pulls to tie it tight in high winds and sleeves that are elasticised to stop the rain getting in.

- Garters - I don't wear them myself but I am a bit of a fair weather walker, however, my friends wear them and you'll need them especially if you walk off the beaten track or enjoy walking in winter, there always good for sitting on to keep your bum dry.

What's in the bag?

Whether I'm going on a 2 hour walk over the Ochil Hills or an 8 hour walk/scramble over the Ben Lawyers range of Munros I always take my 35 litre rucksack with me which is a ideal size for day walking. You will need a 90 litre pack if you are thinking about doing the West Highland Way or camping out over night.

Without fail I always have (from the bottom up) - A poncho which not only covers my body and rucksack to keep heavy rain off me, it can also be used to make an emergency shelter (see survival tips). So far I've never used it but you never know - 4 tent pegs ,4 clamps & strong string (for above) - Waterproof trousers - Rain proof breathable jacket with removable fleece jacket liner - Bob hat and gloves (skip hats can be blown off and don't cover the ears) - Survival bag (great for walking though small streams & boggy land, put it on like you're doing a sack race but take great care as it will act like a sail in fast flowing steams) - Lightweight high visibility vest Top section of my bag (emergency stuff that I can get to in a hurry) - Head torch (keeps your hand free if you need to scramble in the dark) - Whistle (to attract attention) - Knife - Factor 50 sun block (yes even in Scotland) - First aid & survival kit: Latex gloves, Bandages, safety pins ,individually wrapped dressing pads (different sizes and about a dozen) foil blanket, plasters (plenty) elasticised plasters, blister pads, antiseptic wipes (plenty) antiseptic cream, tweezers, large needle, condoms, tampons (see survival tips regarding last two items) lighter Ok why the poncho, string, tent pegs, condoms & tampons - could make a good story! So here goes Imagine one of your friends stumble falls and breaks a leg. You need to fetch help but can't leave them exposed and as most mobile phones don't get a signal on hills so you're going to have to go find help. Apply first aid if you can, stem any bleeding and use your walking sticks as splints. Make them comfortable by moving any rocks or branches then make a shelter out of the poncho.

Wrap the patient in the foil blanket (in the first aid kit) and carefully get them into the survival bag, elevate the leg, tie the high visibility vest to the top off the makeshift tent so it can be seen by air rescue. Remember it could take hours for you to walk to find help so ensure the person is warm and dry. To make the shelter: - Undo the side buttons of your poncho, you should now have a big square waterproof sheet - Tie off the poncho hood to stop the rain coming though.

- Tie the strong string to each corner of each side of the poncho.

- Tie the other ends of these ropes at about knee height to two trees 2 to 3 meters apart and stretch the poncho tight. Or use rocks or tent pegs if no trees - Draw one side of the poncho tight and secure it to the ground pushing sharpened sticks through the corners or use rocks to secure.

The condom carries a litre of water and the tampon are sealed in plastic and if pulled apart make a perfect fire starter Food glorious food Pack a good supply of food; plan your day and your menu Breakfast - as they say the most important meal of the day and they're right, you need a good start to the day as you are going to be burning calories. Porridge is a good energy source as its slow release and will keep you going for longer.

Elevenses - flapjacks or digestive biscuits are always a good snack. Bananas are a great source of energy and trust me when you're feeling knackered a banana & a mars bar soon gets the sugar intake up.

Dried fruit like dates are also a great snack full of natural sugar, yes I know it's not as good as a chocolate bar but trust me you'll thank me as when they don't melt in your pockets! Apples are always nice to munch on while you're walking.

Lunch - once again needs a bit of planning, if you really fancy carrying a stove, utensils, Billy can and food pack in your rucksack for a couple of hours knock your socks off but remember the wind factor on top of a mountain - even when sheltered by your rucksack - can be a nightmare at keeping a stove lit... never mind trying to light a match.

The following is what I take with me for a pack lunch as there's no meat or fish in it thus nothing to go off if left un-refrigerated. As it is sometimes hard to cook on hills and walks this salad provides me with energy plus a heat burst from the ginger and chilli (but you can always take a piece)!!!!!

Pasta salad Cooked whole wheat Pasta (duh) Diced peppers Diced red onion Diced avocado (high in fat low in cholesterol) Diced beetroot (good for the liver) Halved cherry tomatoes Diced cucumber Grated ginger (Chinese use this for headaches) Chilli flakes (to give a heat kick) Chopped fresh Coriander Fennel seed Olive oil Seasoning Why should I be eating whole wheat pasta? (The heavy, boring but useful stuff) White pasta is made from refined white wheat flour. This has had its fibre removed and in the process 40% of the original grain is lost. This refining process leads to a major loss of nutrients. Without the fibre the pasta turns to sugar very quickly when it hits the digestive system. This causes highs followed by lows of blood sugar with cravings for more sugar or carbohydrates. Whole wheat pasta is made from whole wheat flour that still has its fibre and nutrients intact. It releases its sugars more slowly and makes you feel satisfied for longer. ('You are what you eat' Channel 4) Water water every where but not a drop to drink!

Don't leave home without it EVER! I take about 1 litre for a short walk and 2 litres if I'm planning a Munro. If I'm walking myself I carry my contain over my shoulder with the strap so I don't need to keep taking my rucksack off every time I need a drink, if I'm walking with a friend I put it in the back of their rucksack and vies versa once again I can easily reach it. Dehydration So can I climb Ben Nevis now?

No! Not yet! Go on walks of different fitness levels; start off with a nice walk from the back of the Hollytree in Menstrie which takes you round the back of Dumyat, once you reach a deserted farm house you can either turn back or turn towards the summit. Gartmorn Dam is a lovely walk too especially if you branch off to take in the woods. Build up to different types of mountains and please don't ignore the wonderful ones that fall under 3000 feet. If you just want to climb Munros and tick boxes that's fine but you're missing out on so much.

Whatever you choose to do, enjoy yourself and happy walking