14 golden rules to complete your first bucket list Hike

Maybe it's the legendary climb of Everest Base Camp... Or the volcanic slopes of Mt Kilimanjaro... Or the patriotic pilgrimage of Kokoda.

But whatever it is, it won't be a walk in the park...

It is a challenge worth taking seriously.

And you need to be doing everything you can do to prepare...

These rules were designed with the busy trekker in mind. So you don't have to waste hours trolling through Google. And you can have a clear direction in your preparation.

If you follow these rules, you can bet you will be ten steps ahead of everyone else on the trail..

The most important rules for preparing for your first Hike

1. Start hiking. There is nothing else that can replicate the uneven, undulating and unpredictable nature of trekking. And whether is as little as once a month or as much as every week - you need to be doing something.
   
   
2. Get strong. Stronger muscles lead to greater movement efficiency, reduced risk of injury and an easier time going uphill. Get into the gym and make this happen.
   
   
3. Forget about HIIT. While great for the general population, it is incredibly overrated for trekkers. Don't get sucked into the hype. Instead focus on specific training for your trek.
   
   
4. Get your gear fitted. For your boots and packs it is crucial you get the right fit. Go down to your local adventure store. See an expert. Thank me later.
   
   
5. Get stable. A strong core will protect your back, improve movement efficiency and allow proper power transfer through your limbs. This does not mean endless crunches, sit ups and planks. Try a Pilates class. Then take those exercises and apply to your own training. 
   
   
6. Bulletproof your knees. Your knees will take an absolute battering while trekking. You need to protect them. Strengthen your quads and glutes. Loosen your calves and hips. This is so critical.
   
   
7. Load up. You need to get used to carrying a heavy pack. Fill your bag with some water bottles. Get walking outside or on a treadmill. Enjoy the burn.
   
   
8. Use trekking poles. Reduced load on your knees. Increased movement economy. Improved circulation. Better balance. There are no excuses not to be using them.
   
   
9. Progress. Don't get stuck in a rut. Your should be constantly striving to progress whatever training you are doing. Add an extra kilometre to your hiking. Add a few extra kilos to your weights. Add another water bottle into your pack. Progression is key.
   
   
10. Drink water. For training performance, immune support, energy and recovery - keeping hydrated is critical. Aim for 3L a day (as a minimum).
    
    
11. Walk everywhere. While it might not seem like much, an extra few kilometres walking here and really does add up. Search for opportunities to add in a little bit extra. It goes a long way.
    
    
12. Be kind to yourself. Don't run yourself into the ground. If you are training hard, you need to allow time to recover properly. Plan a lower intensity session every once in a while. This could be swimming, cycling or even some yoga. Anything that will leave you feeling refreshed.
    
    
13. Test everything. Whether it is your brand new hiking boots, fancy energy bars or a cool hydration pack. Test everything before you go. You don't want any surprises on the trail...
    
    
14. Just do something. Your busy. So what? Don't use that as an excuse to do absolutely nothing. Fit in what you can. But never do nothing.

Apply these rules to your trek preparation. You are going to be fit, strong, resilient and confident. And you will give yourself the best chance at conquering the adventure of your dreams. 

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