Trekking

Trek Training and Preparation Tips

Preparing Yourself Physically

1. Do exercise you enjoy

The more you enjoy something, the more motivated you will be to do it! If you love swimming, rock climbing, Zumba, or yoga, add it to your exercise plan. If you’re having fun, you won’t even notice your training!

Another thing to consider is joining a walking group. Walking with a group comes with great benefits like making new friends and also helps provide motivation to get out and train.

2. Mix up the terrain and weather conditions you must read through your trip notes to get an idea of the terrain you’ll be walking on during your trek. Try to do some walking that mimics the conditions you will experience on your trek as closely as you can. Also, don’t forget that the hills are your friend! The more you practice on hills, the more prepared you’ll be for your trek, especially if you're trekking in the mountains. The same goes for stairs. Find some stairs at your local park and do a couple of sets each week.

3. Fuel your body well your energy requirements will increase while trekking so it’s important to fuel your body well. Try to eat small, frequent meals whilst trek training to maintain your energy levels. If you are going for a long training walk, it’s essential to eat a well-rounded healthy breakfast and to drink plenty of water. The guides will provide you with trail mix or other snacks, so you won’t need to worry about bringing these on your trip.

Preparing Yourself Mentally

4. Remember to pace yourself If it’s your first time trekking – don’t be put off by the thought of training! It’s normal to feel a little nervous. Just remember it’s not a race. Go at a pace that’s comfortable for you so you can relax and soak up the surroundings along the way. A guide will always walk towards the back of the group, so don’t feel like you need to keep up with the fastest walker. At the end of the day, trekking is about putting one foot in front of the other, at a pace you are most comfortable with.

5. Consistency and persistence are key aims to keep up a consistent amount of exercise each week, especially during the weeks leading up to your trek. It’s a good idea to schedule exercise sessions at the same time every week and to fit them into your daily schedule. If you struggle to find the time to exercise, try incorporating it into your everyday routine – like walking to work or running during your lunch break.

Don’t forget to start your training early, instead of leaving it to the last minute. The earlier your start your trek training the better, as the fitter you are, the more you’ll get out of your trip. When it comes to training, try not to feel overwhelmed. Training doesn’t need to be over-complicated.

Also, remove as many barriers as possible, so you can’t come up with excuses not to train. For example, organize your gym clothes the night before, set reminders on your phone, and keep a workout calendar.

6. Understand your trip grade It’s important to understand your trip grading, which is listed in your trip notes so that you know what type of trekking you’ll face on your trip. The majority of our charity challenges are rated from introductory (grade 3) to moderate (grade 5), with some challenging treks (grade 6). Understanding your trip itinerary will help shape your training sessions and give you guidelines on how much training you should do each week leading up to your trip.

There are many factors that contribute to the difficulty of your charity challenge including the length, terrain, altitude, and weather conditions. These grading factors do not take into account personal abilities or experience, so if you have any queries relating to your fitness do not hesitate to contact us.

Preparing Your Gear

7. Consider using walking poles We’d recommend you consider using trekking poles for your walk. Studies have shown that walking with poles can reduce the pressure strain on the opposite leg by approximately 20% while walking on an incline, poles reduce the body weight carried by the legs by approximately 8kg (5kg on flat terrain).

Using poles also allows trekkers to lengthen their stride, putting less strain on their knees. Though it still may be an exhausting day on the trail, trekking poles can certainly make the long days easier and more enjoyable.

8. Practice walking with your backpack The majority of our charity challenges are fully supported, meaning you’ll only need to carry a day pack with the rest of your luggage being transferred to your campsite or hotel. You’ll most likely be carrying up to 5km in your day pack including items such as water, snacks, spare clothing, and more space.

It’s important you choose a backpack that’s comfortable and includes back support and potentially adjustable chest and waist straps so that you are able to position the bag correctly on your back. You may also consider getting one with a bladder so you can easily sip water on the go. Make sure you use your bag as part of your training so you can ensure it’s as comfortable as possible before your trek.

9. Find the right footwear your shoes could make or break your trip! No other piece of equipment can impact your enjoyment of your trek more than your boots, so investing in comfortable trekking boots is highly recommended. We advise going to a gear shop to be fitted by an expert who will talk you through the range of boots on offer and find the best boot to suit your foot type.

We recommend a full boot with ankle support and a sturdy Vibram sole on all of our treks that are grade 3 and above. While quality boots cost more, it’s worth the investment when you consider how long your boots will last and how much they can impact your trip. Try to go shopping for your boots in the afternoon when your feet have expanded slightly – to ensure you get the correct size.

Once you’ve bought your boots make sure you wear them as much as possible! They might feel a bit uncomfortable and stiff at first, but the more you wear them, the more they will mold to your foot shape. Start with short walks and build up to longer ones. It might take some time to wear them, but it's better you get blisters now rather than on your trip. We’ll talk more about blisters next!

10. Blisters can be avoided! After concerns about fitness, blisters are the second biggest worry for trekkers and are caused by friction, heat, and swelling. When it comes to blisters – prevention is essential and is much better than cure. Here are some of our top tips for preventing blisters:

Make sure your shoes fit properly – if they are too tight or too loose they will often cause issues.

• Quality socks are essential – many trekkers prefer to wear a liner sock under a heavier hiking sock to wick moisture and keep the foot dry. Try a merino wool or polypropylene liner in cold conditions or a Coolmax liner for warm to hot conditions.

• Keep dry – using foot powder with the right sock can really help prevent moisture from gathering.

• Lubricant – Body Glide is great for reducing friction. Many runners and walkers use it on their feet as well as other friction points on their bodies to prevent chafing.

• Blister blocks and second skin – if you have ‘hot spots’ prone to blisters, try applying these items before your walk. They can also be used for protection and cushioning after a blister has formed.

• Wrapping and taping – tape any pressure points or hot spots each day with athletic tape or moleskin. Make sure there are no wrinkles in the tape that might rub. Whilst a trek may seem daunting, particularly if it’s your first time – if you take the time to prepare yourself mentally and physically, you’ll be well on your way to being ready to take on the challenge.