Author: surajkumar.manohara@gmail.com

Are you planning to take on an adventurous trek and don’t really know if you are up to it mentally or physically? Worried about how to prepare for your trek? Do you want any tips to prepare for a strenuous trek? Then go through these best trek training tips for desired results.

Let’s be honest, trekking is pure hard work. And, it is not something where you can pack your bags, put on your boots, and leave right away to trek. Trekking requires a lot of preparation or training before you hit the road. Don’t be afraid, we don’t mean a military regime by telling training. 

Training here means a simple well-planned and sensible workout that can be done at home or which can be included in your daily routine, to make the trek enjoyable. And, please don’t let the fear of training stop you from taking one of the most incredible life-changing experiences. 

Here are some of the best training tips for the trek, we have come up with after consulting the expert climbers all around the world. 

15 Best Trek Training Tips To Consider Before You Start Your Preparation

Research About Your Trek

Indeed research is the most essential part if you are planning to climb any mountain for that matter. As everyone says research forms the base for anything we want to achieve and it is absolutely true. In this case, It helps you create a proper plan and training schedule to overcome the mighty mountains that you are about to climb.

There are many things you need to know about the trek like what would be the actual distance of the trek? How many miles do you need to walk every day? What is the type of terrains you come across?  What will be the weather conditions? How much weight should you be carrying? What kind of foods will be available? What kind of gear do you need to buy? How much elevation would you gain? Knowing answers to these questions will certainly help you plan better for the training. 

Likewise, it is also advantageous to know or read about other things like the local culture, tradition, the lifestyle people follow, the language they speak, etc, because you never know what comes handy when.

Start Your Trek Training As Early As Possible

If you are not a mountain person then we suggest you start your training 3 to 6 months prior to the actual trek. The concept is simple, the more you train, your fitness level and strength increase, which in turn increases the chance of you completing the trek and enjoying it without any stress involved.

Since you have done your research part and know what hurdles are coming your way and what is expected from you, planning becomes easy. Straight away write down the training plans and milestones you need to tick off the list and stick with them. 

Initially, start your training slow and try increasing it gradually, if required give a day off and let your body recover. This helps you build stamina and once you feel completely fit, do back to back sessions. Usually, it takes 2 to 3 months’ time for our body to adapt to new demands or show significant improvements in your fitness level so wait with patience.

Another reason why you need to start early because everyone’s body conditions differ hence the things that work for one need not work for another. This being said, if you start early there will be ample time to know more about your body and restructure your training accordingly.

It is evident that after a while as the training gets monotonous, you will be bored and would feel like quitting, hence try mixing up things and do exercises you enjoy the most. You can inculcate sports, various dancing styles, outdoor activities, martial arts, or anything that excites you, into your training program. However, you need to be fit enough to hike for 6 to 7 hours a day, at the end of your training schedule.

Choose proper shoes and clothes that are Comfortable

Now it is time to go shopping. These are some of the essential things which should never be neglected. Ask your organizers, as well as research and note down all the stuff you need to purchase.

Find the right Footwear or Shoes for your Trek

Your feet are the most crucial part that will be put into use when trekking. Hence, investing in a good pair of shoes needs to be on top of your priority list, and remember shoes have all capabilities to make or break a trek.

We suggest you go to shops that are run by footwear experts as their suggestions would be a huge plus point. There are many factors in shoes that need to consider before a purchase like lightweight, good grip, flexible,  water resistance or waterproof, good ankle support, strong enough to walk on any trail and there should be a slight gap between the end of the toe and the end of the boot to give wiggling space for toes. Always go for the next size than what you usually wear and head to shops in the afternoon as the feet would have expanded a bit during this time.

Now that you have brought the shoes, it is time to put that shoe to test by wearing them as much as possible. Maybe at first, you would feel a little discomfort, but try wearing them to daily training, park office, events shops, bus stop, practice hike, etc at least months before leading up to trek to break through the shoes and get comfortable with it. By doing so, you will avoid chances of getting an injury, blisters, bunions, achilles heels, tendons pull, lost toenails, or any feet problem for that matter. And, even if you get any blisters during training, it\’s good, rather than getting them in treks.

Proper Boots will cost you more but it is totally worth

Be ready to spend some good bucks to get a quality product that will sustain all terrains and last long. Here are a few good trekking shoe companies you can prefer: Salomon, Forclaz, and Quechua. Some of these brands will be available in Decathlon near you. We would personally suggest Salomon as our team has tested it in various conditions.

Note: Make sure you cut your toenails during training or while trekking.

Quality socks are Essential

A great shoe with wrong socks will definitely ruin your trek. Choose socks that can absorb your sweat and keep your feet dry. Try wearing socks made of merino wool or nylon or polypropylene liners in cold conditions and Coolmax liners if you trek in warm conditions. You can be more cautious by wearing 2 socks at a time to reduce sweat and avoid blisters. Please wear socks even for training sessions and get used to it.

Trekking Tips: Always try carrying spare socks with you and make sure they are dry before wearing them.

 Choose comfortable Clothes

Firstly, remember one thing, whatever accessories make you feel uncomfortable has all the power to ruin your trek experience. Hence, we suggest you pick the ones that you are completely comfortable with. Be it pants, shorts,base-layer, mid-layer, shell layer, underwear, rain gears, hats, or anything for that matter, Always get used to all the clothing in your practice sessions before you turn out for a trek.

Make Sure your walking Posture is Proper

You will all be wondering what can actually go wrong in walking as you are doing it right from age one or even before. And, yes nothing can go wrong if you are doing it for a short distance of 1 or 2 km. But, when you are planning to march miles together, that is when even a minute of minute things come into the picture. Moreover, if your walking posture is not good it may lead to injuries like Shin splints and tendon pulls. There is nothing worse than injuring yourself while on a trek and not completing your dream trek.

While you are walking, make sure your heels hit the ground first followed by toes, your back should be straight, and then your head should be held up with eyes looking 20 m forward at shoulder level. These little corrections can make your trek easy, enjoyable, and injury-free.

Incorporate Walking Into Your Lifestyle

Walking lays the foundation for your training to trek mighty mountains. So, making walking part of your daily routines will work wonders for beginners. Pounce on every opportunity you get to walk and create new once too. 

You can try giving rest to your vehicles for a while. Try hitting the road on foot by walking to shops, markets, gyms; park; use public transports to the office because in that way you will be required to walk more than usual;  try walking by getting off the bus in previous stops; even if you use vehicles try parking a little far and walk. And, the list doesn’t end here, so all we suggest is walk as much as possible.

Start slow and eventually try increasing the distance and pace once you get comfortable. Speed doesn’t come into the picture but still, you need to be fit enough to complete 1,6  km in 15 minutes. As you are nearing the end of training schedules try covering distance equal to what you would do in a single day trek. In that way, it will become easy during the trek.

Stay Hydrated During Training As Well As During Trek

Many of us don’t realize how big the dehydration problem is unless we experience it once. Dehydration wouldn’t seem like a big issue when you are training in a comfort zone. But it can certainly become life-threatening when you are up in the mountains and the places unknown to you.

When you are trekking you will sweat profusely and your body tends to lose moisture or water content with every step you take. If your body is running low on fluids, then it can lessen your endurance, cause fatigue, dizziness, and it can even lead to severe altitude sickness. Hence, always stay hydrated and don’t wait to drink water until you are thirsty, which means you are already dehydrated.

 Tips to stay hydrated

• As soon as you wake up try drinking ½ liter of water.
• Drink 3 to 5 liters of water every day.
• Always drink small quantities of water before, during, and after a workout session.
• Drinking water before and after a meal will help you stay hydrated.
• Eat fruits that have good water content like watermelon, cucumber, oranges, etc.

Tips: Drink boiled water during your trek to avoid water infections.

Take the stairs as much as possible

Training using stairs has a little resemblance, as in how it feels when climbing up and getting down the hills. So, stick to stairs in every situation possible and try avoiding lifts or escalators for better results. Climbing stairs also helps you build calves and quad leg muscles, which in turn makes your life easy when trekking. So, what are you waiting for, find some stairs, and do a couple of sets daily along with your backpack?

Use Walking Poles to reduce stress on legs

It has been scientifically proven that walking with poles can reduce pressure strains on opposites legs by 20%. Walking poles will act as an extra pair of legs on uneven surfaces to improve your balance and stability. Not just this, it has got lots and lots of advantages to add to the list. 

Advantages of Using Walking poles during trekking

• Using poles reduces impacts on ankles, knees, and legs
• Trekking using walking poles saves up to 30 % energy expenditure.
• When you are walking upon the inclined surface, poles help in reducing the body weight carried on the legs by 8 kgs.
• When you are walking on a flat surface,  poles help in reducing the body weight carried on the legs by  5 kgs.

Always try using walking poles during training sessions to get used to it more appropriately  

Tips: Lengthen the walking poles during descending and shorten it while ascending for a better grip and maintain balance.

Do Exercise You Like The Most

How can we forget about physical fitness to conquer the mighty mountains? Here is the list of training you can practice to enjoy your climb.

Build Your Leg Strength

Legs are the major part you will be putting into use for the whole trek, so strengthening it is essential. You can do a leg.

You can try lunges, squats, step-ups, calf raises, climb stairs, jumping jacks, and rope jumping at your home. And, if you are one who loves sports then try including cycling, football, soccer, squash, swimming and running. These are some activities which will strengthen your legs. You can add plenty of activities that you love to the list.

Note: Make sure you do stretches before and after your workouts.

Cardiovascular Fitness(Aerobics)

Doing a lot of cardio will make your lungs get ready for adventurous high altitude treks. Running, jogging, brisk walking, biking, cycling, rock climbing, yoga, and swimming will help a great deal in preparation for a long trek. At home, you can try bodyweight exercises that pump up your heart like jumping jacks, half jacks, squats, burpees, and plank jacks 

Note: Do exercises that you enjoy and try adding some fun elements into workouts so that training doesn’t seem like a headache. 

Core muscles Strengthening

Core muscles include abdominal muscles, muscles in the pelvis region, and back muscles that give flexibility and balance. You should never neglect core muscles workout as every part mentioned above will be ultimately tested during your treks.

Planks, crunches, bridges, and sitting on exercise ball workouts will help you build a strong core.

Improve Your Body Balance

For most people this question would have already popped up in their head, how does maintaining balance help in trekking?

In fact, while trekking you will mostly be walking on rugged or uneven surfaces that are prone to cause injury or fall. By spending time in improving your body balance will help you prevent injuries or falls and give great stability while climbing. And, it has also been proved that more balance drills you perform, can help you recover from injuries quicker.

You can start by standing on one foot for 30 to 60 seconds and switching over to another. Perhaps this is one of the best drills to improve your balance and stability. 

Eat Healthy Food

Trekking up the mountains requires a lot of energy and the best way to energize is to eat healthy snacks. Have small and frequent meals to sustain your energy during your training. Munch on dry fruits, nuts, chocolates, and energy bars to keep your energy in check. Make sure your digestive systems get used to your new munching habits during strenuous exercise for better performances while trekking.

Tips: Experiment with foods that suit your body conditions and that are locally available in trekking regions

Prepare Yourself Mentally

Quote: “Champions aren’t made in the gyms. Champions are made from something they have deep inside them-a a desire, a dream, a vision. They have to have the skill and the will. But the will must be stronger than the skill.” ―Muhammad Ali

A lot of us weigh mental preparations less than physical training, and sometimes we even neglect it. But, that is not what our experts think; they say being mentally prepared is 2 times more important than being physical.

In trekking, you will come across many stages where you will be physically exhausted, and you may feel like giving up, during this phase mental strength would help you overcome the hurdles and even help you complete the trek. Many trekkers around the world have experienced this scenario. When all the strength in you goes for a toss, mental strength will come to your rescue like a superhero from nowhere, if you prepare well.

Some good ways to overcome fear and get your mind right for a trek

• Try meditation to keep your mind calm and positive.
• Visualize success – image yourself standing tall on the peak of the mountain.
• Create a positive mindset – think you can climb that mountain.
• Practice Pranayama – when you feel anxious or stressed.
• Create and use a personal mantra to keep yourself strong and motivated – mantras like “I can do this”, “one step at a time” etc. These mantras will help you to get out of the slump and give a lot of positive energy
• Focus on “why?” you want to complete the trek and keep on repeating those phrases during your training as well as during trek.
• Setting your intentions right is going to help your dream become reality.

Make Sure You Practice Hiking On Different Terrains

Take a pen and paper, and start noting down about the important features that trek offers you. These features can be about the terrains, altitude at which you will trek, weather conditions, etc. Then try mimicking the conditions by planning your practice trek to a destination that is identical to the actual trek. 

Remember mountains are your friends,  the more you practice on similar trekking conditions, the more prepared you will be for the trek.

Don’t just stop at mimicking the similar conditions, try practicing on different terrains that are uneven, steep, slippery, sandy, rocky that have loose shale, muddy paths, etc. And, strengthen your knees, ankles, feet, and legs for the stresses it might undergo while in your future treks. By doing so you will know about all the difficulties and shortcomings you will face during trekking. And, you can try improving all of them by proper analysis  

Note: For all the practice treks use the same shoe that you would use for actual trek.

Moreover, if you are planning for any Himalayan treks then try including these trekking destinations in western ghats for your practice trek.

Practice In Different Weather Conditions

You can never expect perfect weather welcoming you all the time on your treks. And, when you are in the mountains, your body tends to undergo various physiological changes due to weather conditions and pressure exerted on your body at different heights. So, be prepared to trek on all conditions, be it windy, cold, rainy, humid, warm, or snowy to make your hike enjoyable and free from health issues.  

Furthermore, try mixing up different weather conditions with different terrains to yield good results while trekking.

Note: Reach the trekking destinations at least 2 to 3 days in advance to acclimate your body to local weather conditions.

Practice Hiking With A Loaded Backpack

In longer treks, despite the organizing team carrying the main pack. You are still required to carry small things like your daily essentials throughout the trek. So, not preparing to carry a loaded rucksack is sure to turn your trek into a disaster.  

Always choose a backpack that is comfortable and that has proper back support and adjustable waist and chest straps. And, a backpack with a bladder to sip water on the go is sure advantageous.

You will probably be carrying things like water, snacks, food, phone,  charger, rainproof, spare clothes, camera, sunscreen, lamp, torch, sunglasses, books, boots, personal medication, etc, In fact, all these things put together might weigh around 5 to 12 kgs. Therefore try carrying this much amount of weight in your rucksack while training.

Training with bags will strengthen your back, shoulders, and leg muscles which will ultimately benefit you in the trek. So, utilize every opportunity you get to carry the bag, be it for walks in the park, gym training, climbing stairs, step-up exercises, or practice hikes. 

Note: Carrying more weight than what you will carry in your treks is sure to make your trek look easy.

Conclusion

Just remember one thing you don’t have to be in the shape of your life to go on adventure journeys. All you need is a proper plan,  a good preparation or training, and the right mindset to overcome all the hurdles. Then, you are sure to conquer the mighty mountains with great joy.