Training For The Te Araroa Thru-Hike

Training for your first thru-hike is always a massive undertaking. There is so much to learn and so much to get ready for. And one of the biggest questions hikers will often face is 'how can I get ready to hike for so many days in a row?'

Inside this article, we explore how Ali, a recent graduate of the Online Summit Program, trained and prepared for the Te Araroa thru-hike in New Zealand. We dive into the specific training and workouts she applied, the challenges she faces in her preparation and how it all played out on the trail.

Training For Your First Thru-hike

Background

Ali first started working with Summit Strength with the intention of training to thru-hike the Te Araroa trail. Specifically, she wanted to do the South Island section, which totaled about 1300km (807 miles). 

Ali has done quite a few great walks in New Zealand and she always got to the end successfully. However, when we first talked, she was aware she wasn't quite ready for the continuous, back to back days which is required while thru-hiking. And the biggest hike she had done previously, was five days in a row. 

One of the most significant issues Ali was facing as she was unsure if the training she was currently doing (which involved a 10km run training plan and some cycling) was really moving her forwards...

And with such a big goal ahead, she wanted she was doing everything she could to give her not only a chance of success but be able to enjoy herself at the same time!  

"It seems to me that no matter how much exercise I do (e.g. last six months), I don't seem to feel much fitter."  

The Training And Workouts

After a thorough discussion about Ali's training history, injury concerns, likes and dislikes, time availability and several other factors, we decided to start Ali's weekly training with:

• 2x home strength workouts
• 1x loaded pack hill interval workout
• 1x hill running workout*
• 1x longer hike or run*
• 1x 15minute recovery/mobility routine

*Running workouts were incorporated into Ali's program because she had previously done about 16 weeks of gradual running training and specifically wanted to improve in this area.

We decided that this would give the structure and the focus Ali needed to improve on her hiking fitness while at the same time helping support some aches and niggles she was currently dealing with (some hamstring and hip issues).

Over time, the plan was to slowly progress these workouts, gradually increasing her workouts' intensity and difficulty as we got closer to her Te Araroa start date. 

Notes:  

Early on the stage, we incorporated loaded hill climbing. Initially, Ali stated that she didn't particularly enjoy doing this (when she was doing her own training) but always felt good afterwards.

In our training together, we suggested Ali stick to nose breathing pace when doing her repetitions (i.e. at a pace where she could continuously breathe through her nose, to ensure we were predominantly working in the 'aerobic energy system'). 

And this one small change made all the difference for her!  

"With my focus on nose breathing, it was hugely more enjoyable, and interestingly I climbed almost as far as when I was going harder."  

Obstacles and Challenges

No training process is ever linear. There are always several ups and downs. And Ali's journey was no different!  

Throughout the almost seven months we trained together, here were a few of the challenges we faced:


Challenge #1: Ongoing Hamstring and Hip Flexor Niggles

When we first started working together, Ali some ongoing tightness in her left hamstrings, which held back her training. Linked to this, she was experiencing tightness and discomfort in her hip flexors as well.

Solution:

To help here, Ali worked with an osteopath, who gave a clear diagnosis of these issues.

This helped us tailor our strength and mobility work to support these issues. And this also gave Ali some extra direction to focus on in her own time. 

Initially, these issues were an ongoing thing, with Ali having to regularly stop on her long runs and hikes and stretch the hamstrings/hips.

However, after about five weeks of training, as the strength, stability and mobility work began to kick into action, she started noticing changes:

"Hi Rowan, just completed my walk on the Southern Walkway, 4hrs 7min, 19km, 758m elevation. Absolutely NO niggles with the hamstring, which was AMAZING. First time in a LONG time :-)"

This was the beginning of good things to come!  

As we progressed, these niggles began to become less and less or a regular issue. There were times when they reared up again (see below), but they got less and less as a regular occurrence.


Problem #2: Shin Discomfort

In the second half of our program, we began to increase the intensity of our running workouts. In our shorter runs, we ramped up the speed. And for Ali's longer runs, she shifted from road running to the much more demanding trail running.

While she very much enjoyed these workouts, some issues arose after a while here:

•  Ali's shins started getting sore and uncomfortable
• The hamstring and hip started getting aggravated again

The Solution  

For a period, we managed these issues by reducing running volume (and adding some extra 'off feet conditioning' on the bicycle), incorporating more 'deload weeks' as well, as ramping up our self-care and recovery efforts.

However, as the hike start date started getting closer and the issues were still there, we made the decision together to drop the running entirely.

And shift all her running to 'lower impact options' of cycling, hiking and walking workouts.

Because while Ali enjoyed her running, the ultimate goal was getting stronger for the big hike. And that was the clear priority.

Problem #3: Heart Rate On Steep Inclines

Throughout the program, Ali consistently and diligently improved her base aerobic conditioning with lower intensity cardio.

However, as the months went by, and while she still felt she was getting fitter, she was noticing some issues with her heart rate on tough sections of the trail:  

"I still feel like my heart rate ramps up very easily with what feels like relatively little effort"

Solution:

To combat this, Ali borrowed a stationery 'wind trainer bike' from a friend, and we incorporated some very specific, 'aerobic power' interval workouts.

These particular workouts had previously been inaccessible in Ali's training (as this intensity level while running was not a great idea with her hamstring), but having the bike made all the difference!

"Well - if those aerobic power intervals don't improve my fitness, nothing will! A solid workout and never sweated so much in my life!"

Additional Strategies

Throughout the entire training and preparation process, Ali experimented with a number of different strategies to help improve her comfort and performance for the trail

 These included:

• Caffeine on the trail
  
• Eating every hour while hiking
  
• Incorporating electrolyte supplements into hiking sessions
  
• Diligently performing a 'post workout' routine to help her recovery
  

While small, each of these strategies was an important piece of the puzzle to get the most out of her training and hiking. 

Hiking The Te Araroa Trail

When Ali stepped on the trail, it was very apparent that all the hard work in her training and preparation paid off: 

"I was amazed at how my body was willing to go day after day after day. I had no aches or pains; that absolutely blew me away.

I had no issues at all. That absolutely staggered me, how I just had really no muscle soreness or stiffness."

In the first couple of weeks, she was challenged with all types of weather and terrain. But she adapted, persevered and conquered.

Eventually, after about 250km (155 miles), Ali decided to leave the trail.

This decision was not made for any physical limitations or issues. But rather, she decided she wanted to be sharing these amazing experiences and landscapes with someone else. 

So Ali stepped off the trail and continues to section hike the rest of the hike with her husband and friends. And she plans to have completed everything over the next couple of years.

You can listen to more details of her adventure here:

Wrapping Up

Through this process, Ali did everything she could to give her the best chance of a successful adventure.

Like everyone, she was faced with several challenges and roadblocks throughout her preparation. But each time an issue arose, she reached out for help, was proactive in applying the strategies needed to recover, and kept positive.

And while her plans changed, and she stepped off the trail earlier then she had originally intended, this was her own decision, and not something forced on her by outside reasons (such as pain, injury or poor planning).

Ali now continues to apply the training principles and strategies she learnt through Summit Strength under her own steam.

She has big plans for her adventure ahead and is still consistently putting in the work to maintain her strength, fitness and resilience.

And I really can't wait to see where she ends up next!

Want to get
fit, strong and pain-free
for your own hiking adventure?

Check out
the Online Summit Program