Training - trekking

Trekking takes us to some of the most beautiful and remote places in the world and involves the most basic form of activity – walking, something that we were born to do. What most of us are not used to is strenuous walking, over rough ground – up and down steep paths – for eight hours a day.

Training for a trek is partly about making sure you can finish the trek safely, but it is also about making sure you enjoy it along the way.

After all your hard work in fundraising, not to mention the fact that you are taking the time off work, you owe it to yourself to prepare so that the trek really is a great experience, not a drag.

Don’t be put off. Getting yourself ready is easier than you think. Take five minutes to read the following sections (having read the General principles) and you’ll be raring to go:

• Bin the cotton Cotton socks can end up feeling like cheese graters if you walk long distances. Talk to your local outdoor shop and get some socks that are designed for trekking and, ideally, move moisture – sweat – away from your feet (known as wicking).

  Taking stock, before starting
• Your target
• Don’t hurt yourself
• A training plan to suit you
• Fitting it all in

Taking stock, before starting

Before starting to exercise – or starting a new form
of exercise – stop and take a good look at yourself. This is not about beating yourself up, but about starting from a realistic point. So first things first:

How healthy are you?

Do you have any medical conditions – in particular heart problems, stroke, diabetes, joint problems, asthma, high or low blood pressure? Or do you take any medicines (don’t forget any herbs or alternative treatments)? If you do, you should talk to your GP, right now. Talk to her or him about what you’re planning and work out if there are any medical issues you need to think about.

How fit are you?

Rucksack on your back Whenever you go for walks, especially your weekly long walk, make sure you wear your rucksack or daypack. This will help you get used to it and avoid any chaffing when on the trek itself. You could also try putting in some weights (a couple of bottles of water?) to make it more realistic and help your training.

• When was the last time you did any exercise
  for 30 minutes or more – without a break?
• In the past month, what is the furthest
  you’ve walked in one go?
• The last time you did any exercise, however
  gentle, how did you feel?

What do you want to be able to do?

As you’re reading this, you’re probably aiming to be able to walk – in comfort – between six and eight hours a day, for five or six days back to back. That’s about 24 to 32km (15 to 20 miles) a day.

Don’t be put off – these are big distances, but even if you find walking down to the local corner store a drag, it’s quite possible for you. As long as you take time, read on and make a realistic plan for yourself (see training programmes).

Even if you only feel comfortable walking 1km (about half a mile) today then you could still be fit and ready to go on a trek – covering 24 to 32km (15 to 20 miles) a day – in six and half months. But you’ve got to start training now, taking it steadily and slowly.

The different types of training

Top tip: take some marching powder Mark Elliot mountaineer and Director of the Hill Tribe, always takes athletes foot powder when on treks – at the end of the day, he cleans his feet, dries them and sprinkles them with the powder, before putting on clean socks.

• First five minutes – very gentle (you’re just warming up).
• Next 10 minutes, pick up your pace to your usual walking speed.
• Next six minutes – alternate between one minute of fast walking – try and push yourself – and a minute of normal walking.
• Next five minutes – walk normally.
• Last four minutes – slow down to gentle pace (your cool down).

Other types of training include:

Gym work: treadmills and other ‘cardiovascular’ machines in gyms are a good way of getting your overall fitness up (aerobic conditioning), but can never beat walking outside – ideally in the countryside – up and down hills, over rough ground.

Cross training: simply means doing another type of exercise from the one you’re training for – like swimming, cycling or skiing, for example. This:

• Helps build up your overall fitness.
• Gives your ‘walking muscles’ a rest.
• Can help stave off boredom of doing one exercise again and again.
• But remember this is not a substitute for walking.

Blisters Try and avoid blisters by making sure your shoes are comfortable (and you have worn them in), are neither too tight or too loose, that your feet are clean and dry and that you don’t wear cotton socks.

• Strengthen your abdomen (stomach), back
  and shoulder muscles in particular – as well
  as chest and arms – which is very good
  for walkers.
• Work on your hamstrings (in your bum and
  back of the thigh). These help you step up
  that mountain path. The step machine is a
  good aerobic machine for this.
• Work on your calves and your shins – important for walking down the mountain. 
• Strengthen your upper body, which means you won’t be out of proportion (big legs but weedy arms!).
• Your key goal is still stamina – which will come from walking outside – so don’t get hung up on strength workouts.

Have a plan

Taking half an hour to work out your training plan over the next few months will pay you massive dividends. Not only will you see what you need to achieve, it’ll help you keep motivated and on track. (Use our training programmes to help you.)

Also, try keeping a training diary. Jot down distances covered (you don’t have to be exact), time and what you did. For example: half-hour walk back from the station, cross the fields, about 1.5 miles.

Don’t hurt yourself – prevent injuries

Walking is one of the best exercises you can do and one of the safest, but injuries can happen. To avoid injury make sure:

• You are ready – have trained enough – for the walk you’re planning on doing.
• You don’t do too much training (over training), or try to do too much without building up gently, and exhaust your body.
• You warm up before starting to walk, cool down afterwards and remember to stretch.
• You listen to you body – if it hurts, stop.
• You have the right kit – good boots and proper socks that are in good condition at the minimum.
• You eat and drink enough of the right things – before, during and after training or the event.
• You cool down and stretch after each walking session.

Walking proud

Think about your posture when you walk. It may sound odd, but if you don’t walk well, you can hurt your body. Here are some simple tips:

• Touch the ground with your heels first. Then roll the foot forward – through the arch and over the ball of your foot – to your toes and then push off.
• Take natural strides – don’t try and overstretch.
• Keep your head up and eyes focused some five metres (15 feet) ahead of you on flat ground.
• Keep your back straight – walk like a model.
• Keep your shoulder level (try rolling up and back a few times to loosen yourself up) and lift your chest.
• Keep your stomach muscles quite tight, pulling them towards your spine.
• Keep your arms at a 90-degree angle, pumping them back and forth in time with your steps.
• Take smaller steps when walking uphill – don’t lean into the hill.
• Keep your back straight when walking down hill.
• Walk at your own pace.

Whatever level of fitness you’re starting from, your training plan should include at least one ‘dress rehearsal’ a month before your trek. This will be:

• Weekend of walking – two days covering 10 to 20 miles each day (six to eight hours).
• Using your kit – it’ll give you a chance to find out what works for you and what doesn’t.
• Try and do it somewhere hilly, but at the very least in the countryside.
• Do this a month before setting off – so you’ve got time to sort out any problems or get new kit.

Example

Remember that to keep fit – or get fitter – you need to be exercising at least three times a week. And you’re aiming to make each session 30 minutes or longer. (If you’re not comfortable doing 30 minutes of continuous exercise, before starting out, talk to your GP.)

The plan takes for granted that you have more time on the weekend for your longer walk. If this isn’t true for you, then change it to suit you – with a rest day after your longest walk.

This plan supposes you can walk 8km (5 miles) over a few hours – perhaps with a break for lunch or tea. Remember to warm up and cool down. Target – walking 32 km (20 miles) in one session.

If you haven’t already, by week 12 you want to start to building up  your weekly times – covering more distance. You would probably also want to do a weekend walk, two days of walking about 25km (15 miles) a day.

Fitting it all in

Altitude sickness Altitude sickness – when there is not enough oxygen in the air – can affect anyone above 2,400 meters (8,000 feet). Oddly enough it seems to affect young and fit men the most. The older you are the less likely you are to be hit by this nasty side effects of heights.

• Walk to/back from work – or the station everyday
• Ignore the lift and escalators and walk up the stairs
• Get off your bus, tram or tube a stop or two early and walk the rest of the way.
• Park the car a 2km away from the station and walk the rest of the way.
• Walk with your kids to school every day.

  For example, what would happen if you walked 30 minutes to and from work every working day? Assuming you walk about 5km (3miles) an hour, you’ll have covered 25km (15miles) during the week. And say you walk up and down stairs – no lifts or
escalators – you’ll be strengthening your hamstrings, calves and thighs. All you’ll have left is a four-hour walk (20km/12miles) on Saturday or Sunday – 2 hours to the pub and two hours back! Just remember to have a day to rest.

Useful links Hill Tribe | Ramblers

Now read kitting out