{"id":10344,"date":"2018-03-15T06:00:05","date_gmt":"2018-03-14T19:00:05","guid":{"rendered":"http:\/\/www.intrepidtravel.com\/adventures?p=10344&preview_id=10344"},"modified":"2025-03-25T02:07:02","modified_gmt":"2025-03-24T15:07:02","slug":"trekking-training-guide-tips","status":"publish","type":"post","link":"https:\/\/www.intrepidtravel.com\/adventures\/trekking-training-guide-tips\/","title":{"rendered":"How to prepare for your trekking adventure: our 10-step training guide"},"content":{"rendered":"

UPDATED: This blog was originally published on February 18, 2015.\u00a0<\/em><\/p>\n

Sure, you can turn up at the foot of Mt Kilimanjaro<\/a> with nothing but a song in your heart and a pocket full of dreams. But you\u2019re going to be in for a bit of a shock.<\/strong><\/p>\n

<\/p>\n

Without at least some<\/em> pre-trip training, or a good basic level of fitness, trekking is hard work. Let\u2019s be real – it\u2019s 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.<\/p>\n

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\u2019ll be.<\/p>\n

\"Travellers

Photo by Kieran Wallace<\/p><\/div>\n

And you don\u2019t have to be an Iron Woman\/Man to climb to Everest Basecamp<\/a> or reach the top of Mt Toubkal<\/a>. 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:<\/p>\n

1. Start walking now (it\u2019s never too early to start training)<\/strong><\/h2>\n

This may seem like the most obvious step to start with (pardon the pun), but you\u2019d be surprised how many people don\u2019t 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\u2019ll 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 \u2013 it\u2019ll help build your stamina for the relentless nature of a ten-day trek, where you won\u2019t have the luxury of rest days. Ideally, you want to be able to walk 4-6 hours \u2013 comfortably \u2013 before you leave.<\/p>\n

CHECK OUT OUR RANGE OF SMALL GROUP HIKING ADVENTURES HERE<\/strong><\/a><\/p>\n

2. Make leg-based cardio part of your routine…<\/strong><\/h2>\n

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\u2019re more into gym workouts, mix up your spin classes or cycling bursts with squats and lunges (the more weight, the better).<\/p>\n

3. …and take the stairs every chance you get<\/strong><\/h2>\n
\"The

Photo by Patrick O’Neill<\/p><\/div>\n

Stair climbing\u00a0is also a good one for building up calves and quads, so take the stairs instead of the lift or escalator when you\u2019re at work or the train station.<\/p>\n

RELATED:\u00a0WHAT I WISH I KNEW BEFORE TREKKING EVEREST BASE CAMP<\/strong><\/a><\/p>\n

4. Make sure you\u2019re walking properly<\/h2>\n

You\u2019ve been doing it since you were around one year old, but it\u2019s super important to monitor how you\u2019re walking and if you\u2019re doing it correctly. Make sure you\u2019re 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 \u2013 ouch). Walk with your head up, eyes forward and shoulders level.<\/p>\n

5. Mix up your training terrain…<\/h2>\n
\"A

Photo by Kieran Wallace<\/p><\/div>\n

When you\u2019re on your trek, it\u2019s unlikely you\u2019ll 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\u2019re heading to Everest or Kili, aim to train on steep, rocky terrain and loose shale; if it\u2019s Kokoda, try to find muddy paths. It\u2019s really important you prepare your feet, ankles and knees for the stress they\u2019ll experience on the trip.<\/p>\n

RELATED: WHAT’S REALLY LIKE TO TREK THE INCA TRAIL<\/strong><\/a><\/p>\n

6. …and walk in all types of weather<\/strong><\/h2>\n

It\u2019s also unlikely you\u2019ll 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!).<\/p>\n

7. Try using walking poles<\/h2>\n
\"Travellers

Photo by Patrick O’Neill<\/p><\/div>\n

When you\u2019re navigating Kili\u2019s gravel trails or lumbering down Dead Woman\u2019s Pass on the Inca Trail<\/a>, 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.<\/p>\n

RELATED: TREKKING TO MACHU PICCHU? HERE’S YOUR ULTIMATE PACKING GUIDE<\/strong><\/a><\/p>\n

8. Train with a backpack<\/h2>\n

On almost all of our trekking trips, you won\u2019t be carrying your main pack, but you will<\/em> 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\u2019re challenging yourself with a weighted bag. If you really want to push it, pack your bag with a few extras, so it\u2019s a little heavier than what you\u2019re planning to hike with on the trip \u2013 it\u2019ll make the eventual trek feel like a walk in the park (chortle).<\/p>\n

9. Keep the tank fuelled<\/h2>\n
\"Trekking

Photo by Miguel Gutierrez<\/p><\/div>\n

It\u2019s SO important you\u2019re stocked with enough water and food during a trek (hydration is key!). Nuts, dried fruit, muesli bars and chocolate are all good, quick sources of energy and protein; keep a selection of these healthy snacks in your daypack. Also, bring along a reusable canteen; \u00a0alpine streams are usually a great source of fresh water, but our guides provide boiled (and cooled) water daily throughout your trek. While you\u2019re in training-mode, try to eat and drink \u2018on the go\u2019 as much as you can, so your body can get used to digesting during strenuous exercise.<\/p>\n

RELATED: WE ASK A LEADER WHICH ROUTE TO TAKE UP MT KILIMANJARO<\/strong><\/a><\/p>\n

10. Invest in a good pair of shoes<\/h2>\n
\"Trekkers

Photo by Kieran Wallace<\/p><\/div>\n

Your feet are your most crucial body part on a trek, and it doesn\u2019t take much to keep them in toe-tappingly tip-top shape. First, invest in a pair of good-quality, water-resistant hiking boots; you want plenty of support and ventilation too. Then, wear them in. How do you do this? Wear \u2018em everywhere. On your training runs, on walks to the shops, to work, to formal events (well, maybe not). You get the idea though; by wearing them in as much as possible in the weeks and months leading up to the trek, it\u2019ll help avoid blisters, bunions and lost toenails. Then, stock up on a few pairs of really good hiking socks (preferably a wool\/nylon blend), that will wick moisture and keep your feet dry. If you want to get a bit crazy, wear two pairs while walking to minimise your chance of blisters.<\/p>\n

Ready and raring to go? Step right this way<\/a> to pick your next small group trekking adventure with Intrepid.<\/strong><\/p>\n

Feature photo by Miguel Gutierrez.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sure, you can rock up at the foot of Mt Kilimanjaro with nothing but a song in your heart and a pocket full of dreams. 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