A trek, and especially one for charity, has to be one of the best reasons to get fit and healthy. It will give you the best chance of success, and ensure you have time to enjoy the view along the way, rather than worry about any aches and pains. We will send you a full training plan with your Event Manual, once you’ve signed up, but here are a few ideas of what to expect.

Health
For most of us, going on a trek is a once in a lifetime experience. And to make the most of it, you will want to be in the best shape you can be in. And this isn’t all about fitness training, although that is absolutely necessary too. Its also about making sure your diet is good, your limbs are supple, your heart is strong, and your lungs are healthy.

Think of everything in your lifestyle, including what you eat and drink, and your fitness and stamina levels will improve faster: start to eat more of the healthy things, less of the fatty things

• don’t binge drink
• if you smoke, use this as a motivation to cut down or give up
• drink plenty of water every day, to stay hydrated and clear out the toxins
• consider your immune system, would Vitamin C tablets help? Are you eligible for a flu jab?

The trek will be demanding, you will be in a different climate, and environment, with a different sleep pattern, so your body will have a lot to deal with. Give it a really good chance of staying healthy.

Fitness

Where to start

For all our treks you will need to be relatively fit, but of course it will depend on your normal fitness level as to how much training you need to do. You would be unusual if you had no trouble in incorporating a training schedule into an already busy lifestyle. The importance of training for the trek cannot be stressed enough however, and this will mean making choices, setting priorities and optimising training time. If you’re a stranger to exercise, check with your GP, and build up slowly.

Don’t go mad at the start – build up slowly, enjoy it, and avoid injury, as being injured will really set you back. Not just in your training but you’ll be de-motivated in your fundraising too.

Of course, there will be times that you might not be able to train as much as you would like but as a rough guide, by the time you start the trek you should be comfortable walking for 8 – 10 miles per day for two or three consecutive days.

Please do not wait until a month before you leave to start training. Your body needs time to build up the strength needed to allow you to walk for eight hours or more. This is best achieved by training consistently over time.

Start training now!!!!!

If you belong to a gym, then talk to a personal trainer there, who will help you develop a training plan, and be able to motivate you along the way. This will motivate you hugely and will be another excuse to ask for sponsorship!

If you’re not a member of a gym, click here to find your nearest

Shoes
Getting the right shoes is the MOST important thing you can do. Go to a really good outdoor shop, talk to someone there, tell them what you’re doing, and try as many on as you can, until you find the perfect boot for you. Even if you beg, steal or borrow everything else, its worth ensuring your feet are well cared for.

If you do buy new boots, make sure you wear them in! A marathon runner will NEVER wear a new pair of trainers to run a race in, so please don’t think it’ll be ok.

Get some great socks, they will prevent any rubbing or blisters, and should take away moisture from your feet. Get different thicknesses, as you won’t always want thick ones, but ensure you have some good thermal ones if you’re going up to altitude.

Walking Techniques
Don’t forget that, even if you are accustomed to walking, you will probably not be used to walking for up to 8 hours per day on uneven ground, with a rucksack holding 2-3 litres of water, sometimes walking on steep trails or difficult terrain.

This may seem a little ridiculous, but when you walk for many hours a day, a little brush up on your technique could reduce the likelihood of injury and put a little more spring in your step.

Check if you do these things when you walk.

• Touch the ground heel first, roll forward through the arch, over the ball of your foot to your toes, which push off to start another step. This reduces the risk of shin splints and tendon pulls.

• Walk with your head up and eyes focused ahead.

• Keep your shoulders level, pulled back and down, lift your chest.

• Contract your abdominal muscles, pressing them towards your spine. This will help avoid backache at the end of the day.

• Carry your arms at 90° angles and pump them forward and back, rather than side to side.

• The faster you move, the better your cardiovascular workout. But try to keep an even stride and maintain a steady pace.

To walk faster….

• Accelerate your arm movements.

• Take smaller, quicker steps.

• To prevent lower back pain avoid leaning forward and arching your back.

For more information, and a full training programme, please contact us.