Training
programme
Training for the trek ensures you are physically prepared, able to complete
the trek safely and will also greatly contribute to your enjoyment of
the event. Don’t forget that, even if you are accustomed to walking,
you will probably not be used to walking for up to 8 hours per day on
uneven ground - sometimes walking on steep trails or difficult terrain.
You should aim to increase your fitness levels to prepare yourself for
this type of challenge.
Medical check-up
Before you start on a new training programme, it is always a good idea
to consult with your local doctor. You may wish to take our recommended
training programme along with you so the doctor knows the level of training
you are hoping to carry out.
If you are taking part in a bike ride, multi challenge or a hard trek
the training programme will be slightly different. Below is just a guideline:
Kit advice - please
click here
1.Getting Started
2.Suggested Trekking Programme
3.Injury Prevention
4.Walking Techniques
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| These
boots are made for walking! |
1.Getting
started
Set aside plenty of time to train for the trek. You
should start training at least six months before your departure. Taking
a little time to work out your training plan for the coming months will
really pay off. It will give you an idea of what you are aiming to achieve
and will help to keep you motivated. We have put together a suggested
training plan, which you can build upon according to your own expectations.
Stretching
Tight muscles hurt and perform less efficiently. They are more prone
to injury. The more you strive to prevent muscle tiredness, the better
off you will be. In order to help improve flexibility in your muscles
and joints we recommend a thorough warm up prior to walking (in order
to warm up for a walk, begin strolling at a more leisurely pace for
up to five minutes). Additionally, while walking try to stretch regularly
(we recommend five minutes’ stretching for every hour that you
walk). Try to make stretching a habit through your training. You will
find that it will pay real dividends on your trek.
The guiding principles for
stretching are outlined below:
• Always warm up prior to undertaking a
long walk - walk slowly for 10 minutes or walk in place for 3 to 5 minutes.
• Hold each stretch for 15 to 20 seconds – and never bounce
in the stretch.
• Achieve your stretching position gently – don’t
bounce or jerk..
• Only stretch within your limits. If you feel any discomfort,
stop.
• Breathe slowly and with a normal rhythm.
TIP: Include Yoga or Pilates classes in your training
strategy – this will help with your flexibility and core stability
Starting your training
Walking is the best way for you to train for
a trek. If you are a stranger to exercise, we would recommend that you
build up the mileage that you train over slowly. It helps in this instance
to think in terms of time, rather than distance; several ten minute
walks a day for the first few days should help to break you in. However,
regardless of your own personal fitness level, we recommend that you
do not increase either the time or distance over which you are training
by more than 10-20% a week.
In the months leading up to your trek, you should try to leave whole
weekends free for long training walks. Training that you put in walking
15-20 miles in a day, and back-to-back, two-day walks, will pay off
in improving your fitness level.
As a guide, we suggest the following six-month
training plan for those with a reasonable current level of fitness (able
to do at least 15 minutes of moderate exercise comfortably). |
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training, use the walking boots that you intend to take with you on the
trek. This will help you to get used to them, will break them in and make
sure they are comfortable during the trek. |
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| 2.Suggested
trekking training programme: |
Month
1:
When beginning your training programme, try to build up your fitness
levels – don’t try to do too much before you are ready.
Aim for three exercise sessions per week, building up to 30 minutes
of exercise in each session.
Target = 3 sessions of exercise per week of 30 minutes by the end of
month 1 |
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Month
2:
Now you are able to complete 3 sessions of exercise per week, you should
look to build this up slowly. Continue your routine of 3 sessions of
at least 30 minutes exercise each week, but aim to walk a total of 6
miles each week.
Target = 4-6 miles of walking per week by
the end of month 2.
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Month
3:
Build up your stamina slowly by increasing the length of your walk a
little for each session. Again, try two to three shorter sessions of
around 3 miles each during the week, and a longer walk on the weekend
to reach the target.
Target = 8-10 miles of walking per week
by the end of month 3. |
TIP:
if you live near hills, use them for your training as much as possible
to prepare your muscles for doing lots of upward walking! If you don’t
have any hills near you, use the incline setting on a treadmill or visit
hilly places for your weekend walks to practice.
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Month
4:
Now you are building up stamina, you should be ready to increase your
walking targets.
Target =10-14 miles of walking per week
by the end of month 4.
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Month
5:
You will need to increase your walking distance again this month to
16-20 miles per week.
Target = 16-20 miles of walking per week
by the end of month 5.
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Month
6:
Walk every day for at least one hour*, followed by at least one weekend
in the month of back-to-back walking – 5-6 hours on Saturday AND
Sunday. On other weekends, walk for four hours on at least one of the
days.
Target = 20-25 miles of walking per week
by the end of month 6. |
*
Within your training programme, rest is as important as time
spent on your feet. We strongly recommend that you rest on at least
one day out of seven. Equally, when training, stick within the limits
of speed and distance that are comfortable for you.
TIP: To keep yourself motivated and avoid
the boredom of walking alone, why not join a local walkers club or the
Ramblers Association. Walking in a group will encourage you to train,
and will take you to lots of beautiful places around the UK
www.ramblers.org.uk
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Other types of training
You may like to consider some of the following activities when putting
together your own personal training plan:
Interval training Distance runners use interval training as a means
of improving their endurance levels, and so can you. Alternate between
walking briskly for up to a minute, then returning to your original
pace for a few minutes.
Aerobic conditioning: Most of the aerobic
training that you do must be on foot, outside. Training entirely on
a treadmill will not adequately prepare you for the conditions that
you will encounter on the trek. Your trek will take you up and down
hills, in addition to walking on the flat. Do not neglect your hill
training (and remember that where there is an uphill, you will generally
be rewarded with a downhill section).
Cross-training: Many forms of aerobic exercise
can be used to help you train effectively for the trek. Sports such
as running, cycling, swimming, canoeing or skiing will all help in a
cross-training programme. All use similar muscle groups to those that
you will use on your trek, and help to increase your overall levels
of stamina.
Weights: You could try improving your strength
by adding a weights session to your training programme. Strengthening
your leg and buttock muscles using free weights or weight machines will
increase your walking power. Walkers also benefit from strengthening
other muscle groups, particularly in the abdominal and back region,
as well as shoulders, chest and arms.
Chart your progress: Keep a training diary
in which you log type of exercise undertaken and your achievements (for
example, distance walked, time taken and even how you felt at the end
of each session). This will help to keep you focused, honest and allow
you to map your progress. This will help maintain motivation by showing
you how much you have improved as your programme progresses.
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Mix
and match! |
Mixing
different training adds variety and can help to alleviate the boredom
associated with doing the same activity every day. Your body and your
mind will stay motivated to train as the time for departure approaches.
However, do not deceive yourself. The best training for walking is walking! |
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3.Injury
Prevention
Walkers experience one of the lowest incidences of injury among exercisers.
Injuries that do occur are often easily prevented - inadequate training
and over-training can lead to injury, as can poorly fitting shoes and
socks, poor flexibility, inadequate hydration and nutrition. Make sure:
• You warm up before starting to train,
and cool down afterwards
• You stop if your body is hurting
• You don’t over train, or try to do too much too soon.
Build up gently rather than exhausting yourself.
• You have the right kit – good, comfortable boots and socks |
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4.Walking
techniques
To ensure that you are comfortable when walking long distances, you
must pay attention to your posture and gait. The following tips will
help you to walk comfortably and avoid injury:
• Stand tall and keep your head up
– keep your back straight, shoulders relaxed and level and stomach
muscles tight – pulling them towards your spine
• Take a natural stride length – don’t overstretch
yourself
• Touch the ground with your heel first – roll the foot
forward – through the arch and over the ball of your foot –
to your toes then push off
• Keep your elbows close to your body
• Shorten your stride when walking up hill - your legs, lungs
and heart have to work harder to power you up the hill. You should also
keep your back straight
• Keep your back straight when walking down hill
• Walk at your own speed – do not feel pressurised to keep
up with faster members of the group
Walk correctly, and you’ll step into camp each night on sturdy,
albeit tired, legs, ready for another eight to ten hours of walking
the following day.
Over training
The warning signs associated with over training include fatigue, low-grade
fever, moodiness, irritability, decreased appetite and sex drive and
increased resting heart rate. If you feel lousy but still push yourself
to the limits to maintain the training schedule that you have set for
yourself, you may find that you are doing yourself more harm than good.
Take time off. Let your body recover. You will not lose ground. Far
from it. You will return to your training with renewed vigour and enthusiasm.
If your training regime does lapse, don’t panic! Don’t completely
give up and reach for the cakes! Just pick up from where you left off,
or if you have really lost enthusiasm do something else that you enjoy
– or drag someone else out walking with you!
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