HOW TO PREPARE FOR YOUR TREKKING ADVENTURE: OUR 10-STEP TRAINING GUIDE

 

Sure, you can turn up at the foot of Mt Kilimanjaro with nothing but a song in your heart and a pocket full of dreams. But you’re going to be in for a bit of a shock.

Without at least some pre-trip training, or a good basic level of fitness, trekking is hard work. Let’s be real – it’s hard work anyway. The toll for a great trek is paid in sweat. Sore calves and aching quads are badges of honour, with blisters and lost toenails marks of pride.

But in return, you get some of the most untouched, pristine and jaw-dropping scenery on the planet. And you know what? The more you train for your epic hike, the easier it’ll be.

Travellers trek to Everest Basecamp

Photo by Kieran Wallace

And you don’t have to be an Iron Woman/Man to climb to Everest Basecamp or reach the top ofMt Toubkal. Far from it. Trekking is available to anyone; you just have to be sensible and work a bit for it. Here are a few of our top prep tips for your upcoming trek:

1. Start walking now (it’s never too early to start training)

This may seem like the most obvious step to start with (pardon the pun), but you’d be surprised how many people don’t do it. The best way to prepare for a really long walk? Do some really long walks. You should start with small-ish distances and work up to the length you’ll be trekking on your trip. When you start your training, leave a day in between each walk to let your body recover. But as your body gets fitter, try to do back-to-back sessions each day – it’ll help build your stamina for the relentless nature of a ten-day trek, where you won’t have the luxury of rest days. Ideally, you want to be able to walk 4-6 hours – comfortably – before you leave.

CHECK OUT OUR RANGE OF SMALL GROUP HIKING ADVENTURES HERE

2. Make leg-based cardio part of your routine…

As well as doing long walks, you should also work some leg-based cardio into your daily routine. Cycling is awesome for building up muscle in your legs, but soccer, football, squash and swimming are all great too. If you’re more into gym workouts, mix up your spin classes or cycling bursts with squats and lunges (the more weight, the better).

3. …and take the stairs every chance you get

The Inca Trail

Photo by Patrick O’Neill

Stair climbing is also a good one for building up calves and quads, so take the stairs instead of the lift or escalator when you’re at work or the train station.

RELATED: WHAT I WISH I KNEW BEFORE TREKKING EVEREST BASE CAMP

4. Make sure you’re walking properly

You’ve been doing it since you were around one year old, but it’s super important to monitor how you’re walking and if you’re doing it correctly. Make sure you’re hitting the ground with your heel first, then rolling onto your toe, which propels you onto the next step (this will help reduce the risk of shin splints and tendon pulls – ouch). Walk with your head up, eyes forward and shoulders level.

5. Mix up your training terrain…

A group of Base Camp trekkers

Photo by Kieran Wallace

When you’re on your trek, it’s unlikely you’ll be walking on level footpaths and roads, so avoid training solely on level footpaths and roads. Instead, try to train on surfaces that will be similar to the trails on the trek. If you’re heading to Everest or Kili, aim to train on steep, rocky terrain and loose shale; if it’s Kokoda, try to find muddy paths. It’s really important you prepare your feet, ankles and knees for the stress they’ll experience on the trip.

RELATED: WHAT’S REALLY LIKE TO TREK THE INCA TRAIL

6. …and walk in all types of weather

It’s also unlikely you’ll get ten straight days of perfect weather on your trek, so prepare yourself for all conditions by walking in cold, windy, rainy, warm and humid conditions (where possible, of course!).

7. Try using walking poles

Travellers trek to Machu Picchu

Photo by Patrick O’Neill

When you’re navigating Kili’s gravel trails or lumbering down Dead Woman’s Pass on the Inca Trail, walking poles will become your two new best friends. They take the pressure off your knees on the downs, and give you extra support on the ups. Incorporate poles into your training sessions so you get used to walking with them.

RELATED: TREKKING TO MACHU PICCHU? HERE’S YOUR ULTIMATE PACKING GUIDE

8. Train with a backpack

On almost all of our trekking trips, you won’t be carrying your main pack, but you will need to carry a small daypack, packed with essentials like your camera, snacks, sunscreen, water and wet-weather gear. So with all your days/weeks/months of training, make sure you’re challenging yourself with a weighted bag. If you really want to push it, pack your bag with a few extras, so it’s a little heavier than what you’re planning to hike with on the trip – it’ll make the eventual trek feel like a walk in the park (chortle).

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