TREK READY: Trek Fitness

(a) Could be better – I need to find out the level of fitness needed for my trek and start my training program

• Ensure you understand the level of cardio fitness required for your intended trek e.g. type of terrain, quality of track, length of hike each day, elevation, gradient of ups and downs, if rock scrambling is involved, snow or ice etc.
• Research trek fitness needed – ask your trek company, research your trek on the internet, watch YouTube videos of the trek.

(b) Pretty good – I train regularly but I should check whether it’s sufficient for my trek.

• Create your own training plan or consult a fitness professional or your doctor to ensure you have the right level of cardio fitness before you go.
• Running, cycling and swimming are all good and especially walking as it gets you used to being on your feet for long periods. If you’ll be trekking at high altitude then holding your breath while swimming underwater can be useful to build lung capacity.
• Plan it out over the months before you leave – what you need to achieve each month/week.
• Consider using a fitness tracker (e.g. FitBit) to track your progress and compare with your friends.

(c) Excellent – I train regularly to the level needed for my trek.

• Well Done – keep it up! And don’t forget to taper off a week before your trek so that you’re not exhausted.

(a) Could be better – I need to find out the level of fitness needed for my trek and start my training program.

• Ensure you understand the level of strength and agility required for your intended trek e.g. type of terrain, quality of track, length of hike each day, elevation, gradient of ups and downs, if rock scrambling is involved, snow or ice etc.
• Research trek fitness needed – ask your trek company, research your trek on the internet, watch YouTube videos of the trek.

(b) Pretty good – I train regularly but I should check whether it’s sufficient for my trek.

• Create your own training plan or consult a fitness professional or your doctor to ensure you have the right level of strength and agility before you go.
• Strength training can include exercises such as squats, box jumps or step-ups, sit-ups, press-ups, dips etc.
• Exercise such as yoga is great for both strength and flexibility.
• Plan it out over the months before you leave – what you need to achieve each month/week.
• Identify any key areas of weakness you have and focus on solutions for those areas.
• Building up your leg muscles by doing squats is not only beneficial for the trek itself but also helps if you need to use squat toilets! The toilet facilities en route and in camp can be non-existent or very basic.
• Walking in sand on the beach is also great for strength.

(c) Excellent – I train regularly to the level needed for my trek.

• Well Done – keep it up! And don’t forget to taper off a week before your trek so that you’re not exhausted.

(a) Not much – I haven’t really thought about it.

• Know the terrain and conditions to expect on your trek e.g. quality of track, elevation, gradient of ups and downs, if rock scrambling is involved, snow or ice etc. Try to replicate similar conditions into your training – there’s nothing like the real thing rather than just training inside in the gym.
• Research trek fitness needed – ask your trek company, research your trek on the internet, watch YouTube videos of the trek.
• At the very least make sure your training plan includes some walks over uneven ground to get your ankles used to it before you go.

(b) Some – While I’ve been for a few hikes, most of my training is at the gym or on the pavement.

• Hiking poles are recommended to help keep your balance on unmarked trails, as well as to help going up or downhill. If you’ve not used them before then try them out and incorporate into your training. They also take some pressure off your knees and reduce the fluid build-up in your hands, since your arms are not swinging down.
• Sand dunes provide a great training ground to walk or run up and down – both for balance and ankle strength. A popular place in Sydney, Australia is the Cronulla sand dunes.
• A good test for balance is to stand on one leg for a minute, then try it with your eyes closed.

(c) Plenty – I regularly train on uneven ground and do exercises for balance.

• Well Done – keep it up! And don’t forget to taper off a week before your trek so that you’re not exhausted.

(a) None or hardly any – most of my hikes have been fairly short.

• Ensure you understand the level and type of endurance required for your intended trek e.g. level of difficulty, number of days trekking at a time, elevation gain/loss each day, hours trekking each day, likely weather eg harsh conditions.
• Research trek fitness needed – ask your trek company, research your trek on the internet, watch YouTube videos of the trek.

(b) Some – it’s awhile since I’ve been on a long distance (6+ hour) hike or multi-day hike.

• Create your own training plan or consult a fitness professional or your doctor to ensure you have the right level of endurance fitness before you go.
• Increasing your walks/hikes by time, length and elevation covered (uphill, downhill) is a good start. Hiking in different weather conditions can also help.
• Plan it out over the months before you leave – what you need to achieve each month/week.

(c) Heaps – I’ve been on a number of 6+ hour hikes or multi-day hikes and plan to do more before my trek.

• Well Done – keep it up! And don’t forget to taper off a week before your trek so that you’re not exhausted.
• Be inspired by reading tales of endurance by others in even more extreme circumstances – see our recommended books and movies on mountaineering and adventure travel or watch rock climber Tommy Caldwell’s TedTalk.
• If you’ll be trekking at high altitude note that everything is harder the higher you go – so all that training you put in beforehand will be worthwhile. Doing some training in an altitude room, while it won’t acclimatise you before you go, will at least give you some idea of what it’s like to be at high altitude.

(a) None – my backpack is so shiny and new it would be a shame to get it dirty!

• Know how heavy your day pack is likely to be, and don’t forget to include the weight of drinking water you’ll be carrying.
• Start easy – with the pack you’ll be using plus a little bit of weight. Get used to adjusting the straps each time you put it on, based on the weight you’re carrying.

(b) Some – I’ve tried out my backpack, but haven’t taken much notice of the weight of it.

• Review your training plan and ensure to include training with your backpack – ideally in your outdoor hikes, but you could also take your backpack to the gym to use on the treadmill. 
• Plan it out over the months before you leave e.g. how you’ll gradually increase the weight carried each month/week. Aim to reach more than what you expect to carry so that its easier when you finally do the trek.
• Weigh your pack each time you go out and aim to increase it
• If you need extra ballast in your pack just add bottles of water or cans of baked beans!
• Note that the weight of your boots adds to the challenge, based on the saying ‘one pound on your feet equals five pounds on your back‘ – so do some training with your boots on as well as your pack.

(c) Lots – I hike regularly while carrying my backpack with at least the weight (if not more) that I’ll be taking on my trek.

• Well Done – keep it up! And don’t forget to taper off a week before your trek so that you’re not exhausted
• Address any issues you come across in your training e.g. head, neck or shoulder aches from muscle tension while carrying a heavy load. You might find some good stretches or exercise that you can do to prevent this happening.