Trek Training tips

Trekking the Markha Valley, Ladakh

On most treks we will be walking for around five and seven hours a day and this means that your feet, legs, back and shoulders are liable to get stiff or sore if you are not prepared .

In the months before departure you will need to build up your training so that by the time you leave you can walk comfortably for around 6 hours a day in hilly terrain. You must also be able to do this kind of trekking over consecutive days, so your body gets used to the idea of non stop walking.

While walking you should wear all the gear you plan to take with you. This way you get used to how your it feels before it is too late to sort out any problems.

If you need to buy new boots your number one priority is getting them worn in. Buy them as soon as possible and take advice from a specialist outdoor shop. New boots or boots that do not fit properly could make your life misery on trek.

How shall I start?
If you do not take regular exercise you should consult your GP about any training programme.

If you have not walked for some time, begin by walking 2 or 3 times a week for around an hour. Whatever your fitness, it is better to do several separate hour long walks than one long walk per week.

As you get into your training, increase weekend walks to around 3 hours, with one or two stops en route. Build up the hours you are walking, so that one month before departure you can hike for around 6 to 7 hours a day over steep terrain. Taking a weekend off and walking both days is really good training as it gets your body used to non-stop hiking.

Push yourself- don’t just cruise along- your heart and lungs need to get used to strenuous exercise, so make your body work hard and end your training out of breath.

Indoor training
It is always better to train outdoors, but work and family commitments may make this difficult during the week. In this case, make sure you do other forms of exercise as well.

Join a gym and get a fitness instructor to set you a programme. Stepping, jogging, uphill walking on the treadmill and aerobic classes are all good activities. Generally speaking, participants should engage in activities that consistently increases their heart and breathing rates 3 to 6 times per week, for 30-60 minutes each time.

Other sports such as cycling, swimming and squash are all good for stamina and overall fitness.

Remember to spend time stretching all the major muscle groups before starting any exercise. Cool down after exercise by gently decreasing intensity. Do not just stop suddenly as it could shock your body. Stretch out your legs, shoulders, back and arms to prevent them from becoming stiff.

Good luck and please get in touch with The Mountain Company if you would like to discuss any of this in more detail.