10 Things Every Trekker Needs In Their Preparation

Trekking isn't a walk in the park. It is a challenge worth taking seriously! And you need to ensure you are doing the right things in your preparation to get yourself ready!

Below, is a quick list of 10 things EVERY trekker needs in their preparation. So you can be sure you are ticking off all the boxes, and you are giving yourself the best chance of a safe, enjoyable and successful adventure!

#1: Strength Training

Strength training is the single most underutilized training method in the trekking world.

But, if done right, it is incredibly effective at:

• Reducing the risk of injury
• Improving movement efficiency
• Increasing walking speed
• Improving confidence on the trail!

And contrary to popular belief, this doesn't have to be throwing around heavy weights in the gym (although it can!)

There are so many different ways of including strength training in your preparation...

It can be as simple as doing step downs and glute bridges in your living room, to bringing some dumbbells down to your local park, to working with a trainer in a gym. As long as it is structured, challenging and follows the principle of progression, you are winning!

Click here to read more about strength training for trekkers.

#2: Trek Training

Nothing can replicate the uneven, undulating and unpredictable nature of hiking, aside from hiking itself!

Even if you prefer to do 90% of your training in the gym, you NEED to ensure you are doing some type of training on the trail too.

This is also the only chance you will get to practice the specific challenges of your upcoming trek (such as rock scrambling, traverses , river crossings etc)

Get out your calendar, check out your diary and book some dates in you will be hitting the trail!

Want to learn how to plan trek training? Check out this article!

#3: Interval Training

Interval sessions are a great way to work at a slightly higher intensity then your usual training, add some extra stimulus to your body and fit in a good workout, in a short amount of time.

But no, this doesn't mean jumping into some generic HIIT class or doing some sprints on the bike... these things have little relevance to trekkers!
  
Instead, trekkers should focus on doing trekking specific interval sessions.

Great examples here include:

• Stair sessions
• Hill repeats
• Aerobic power intervals

#4: Gear Testing

Anything you are planning on using on your trek, you NEED to test it out in your training!

Wearing a new set of boots? Wear them in your training? Planning on using trekking poles? Practice them in your training! Thinking about bringing an electrolyte supplement or sports bar? Practice eating them in your training! Got a fancy new blister prevention kit? Try it out on your training hikes!
  
By the time you hit your trek, you should know EXACTLY how each piece of your gear works, feels and acts while you are on the trail. 

#5: Mobility Work

Unless you have a history of hyper mobility, mobility work is a MUST in your preparation. This is essential to allow natural and pain free movement through your joints.

Great time to include this are:

•  During your warm up before exercising
• During your rest periods during strength or interval training
• As an extra session at home

For a few great mobility exercises for trekkers, check out this article

#6: Goal Setting

The beauty of trek preparation is that most people already have a definite goal in mind (i.e your trek!) But this can only get you so far... Trek preparation takes quite a while and sometimes it can be tough to maintain motivation for months on end...
  
But setting some smaller goals along the way can be very effective at helping here!

Not sure how to go about goal setting? Check out this video tutorial!

#7: Recovery Sessions

When you are training hard, you need to recover just as hard! This is because your body does adapt from your training sessions... it adapts when you recover from your training sessions. And all too often in the trekking world, recovery is completely forgotten!

Trekkers should dedicate at least one session a week to 'recovery' practices.

Great examples for this include

• Foam rolling and stretching
• Yoga
• Pool walking
• Gentle, non impact exercise (e.g. cycling, swimming)
• Massage
  

#8: A Sleep Ritual

Sleep is important for so many reasons...

And when you are training, it is doubly as important! A sleep ritual is a simple routine you do before bed, which helps you get the deep and restorative sleep you need.

A few examples of things to put in a sleep routine:

• Turn off all electronics 30 minutes before bed
• Practice deep breathing or relaxation techniques
• Drinking a herbal tea (such as chamomile, lavender or Valerian root)

Practicing this is not only incredibly beneficial during your training, but will do wonders for your sleep and recovery on your trek! 

For a few more great ideas on creating a sleep ritual, check out this article. 

#9: An Immune Support Plan

One thing that is often overlooked in traditional trek preparation is the common cold.

Getting sick during your preparation can be a real spanner in the works. It can make you feel rubbish. It can seriously disrupt your training. And if it happens in the final weeks before you go, it can significantly affect your trek!

To combat this, all trekkers should consider an immune support plan. This involves coming up with a few simple nutrition and lifestyle habits which will help bolster your immune system, protect you from illness and keep you training!

Some easy examples here include things like:

•  Eat a serving of each coloured vegetable everyday
• Practice stress relief techniques
• Protect your sleep (see above)
  

For a great list of actions you can do to prevent illness (and speed up recover if you do get sick) check out this article. 

#10: A Trip To The Travel Doctor

Anyone planning on an international trek should always go and see a Travel Doctor.

While your GP is good, a travel doctor is great! They are the specialists when it comes to these adventures. They will be able to tell you EXACTLY what medication, vaccinations and considerations you need. 

Make sure you are doing these ten things in your Trek Preparation and you will be well on your way to a safe, enjoyable and successful trek!

About the author

Rowan Smith is a personal trainer who specialises in preparing hikers, trekkers and mountaineers for their bucket list goals.

His goal in life is to give aspiring adventurers the tools, support and advice so they can conquer the challenge of their dreams.