There is no prescribed level of fitness you need to have attained in order to complete any of our challenges. We do find, though, that those who invest in their personal fitness beforehand have a far more enjoyable experience on their challenge. Our guidance is therefore quite simple: Don’t use your challenge to get fit; get fit before you take on the challenge!
Of course, it stands to reason that if you’ve signed up to a running or cycling challenge then, by the time the event comes around, your training plan should have brought you to a point where you can realistically run or cycle the required distance. For the purpose of this article, though, we will focus our attention on the trekking packages we offer.
Our UK Three Peaks event is actually the same distance as a marathon, and is probably our most under-estimated challenge. You don’t have to factor in altitude, or several days of trekking back-to-back, but the sheer amount of hiking required over such a short period of time means that you ought to prepare yourself responsibly. Similarly, our Hadrian's Wall trek spans the distance of more than 3 marathons back-to-back, so again it's definitely one you'll need to practice for!
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If you’re heading off on one of our international trekking challenges, then you’ll be completing a multi-day trek in high altitude conditions that can at times be very tough. As you reach the upper sections of your trek, the thinner air makes your muscles work harder, and as well as the physical exertion there may well be a point where you simply want to give up. This is where mental resilience will come into play. Below we've ticked off the highlights of any high-altitude trek fitness and training program, to give yourself the best chance of successfully completing your challenge:
Walking - Clocking up miles and miles of walking in your hiking boots is vital. If you consider the fact that our international treks are several days of walking 6-8 hours per day, it's very reasonable to presume that walking is the best form of training. Your first goal should be a full day's walk (minimum six hours) over relatively flat terrain; next we'd suggest spending a series of single days walking through the local hills with your hiking boots and backpack on, so that your legs start getting used to more undulating terrain and the different muscles that are required for ascending and descending; then you should take your boots and backpack out for at two or three weekend trips where you walk back-to-back over two full days. This will test your leg strength as well as your muscular recovery overnight. When you can conquer two full days back-to-back with room left in the tank, you're there!
Aerobic training - Building up your cardiovascular functioning should be the main focus of your training program, as this will allow you to process limited oxygen more efficiently. This is really important practice for those high-altitude conditions with thinner air and less oxygen. Examples of cardio exercise include jogging, cycling and swimming. Interval training in particular will be hugely beneficial to your stamina.
Strength training - As well as the above, it's important to strengthen your body, especially your legs and core. You'll be spending several hours at a time on your feet, day-after-day, so they need to be strong enough to carry you all the way. Example exercises to try include squats, lunges, steps and leg curls. One tip from us is not to forget your upper body, too, as you'll be carrying your backpack for the duration of the trek, so upper body strength is almost as important as lower body strength.
Stretching - This is so important! Stretching before and after exercise will increase flexibility, and help your body recover more quickly at the end of each day.
Mental stamina - Believe us: There will be a point on your trek where you'll want to quit. Our guides are obviously there to help you and offer words of encouragement, but it's largely up to you to keep yourself motivated. It's easy to forget why you're doing this when you're out there in the elements, so please stay positive and, when the going gets tough, stick your head down and take it one step at a time.
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Arriving at your challenge in good physical shape will give you a distinct advantage. Those that have committed to strength and endurance training are likely to have better cardiovascular functioning and will likely be less affected by altitude. Naturally, the length of your training program will depend on your starting level of fitness, but for the average trekker we'd recommend commencing your program at least 12 weeks ahead of your departure date, and training at least four times per week.
Needless to say, any form of physical exercise will help make you fitter. Day hikes are obviously great practice, as you can walk for several hours, breaking in both legs and walking boots. This can be simulated on a treadmill at your gym, where you can vary the gradient at which you run. Jogging, cycling or swimming will aid your cardiovascular function. If you compliment this with regular strength training or yoga exercises then this will help those core muscles develop. All this preparation will serve you well when it comes to your trek, making the experience more enjoyable overall. Good physical fitness will also help your body stave off any effect(s) of high altitude, so it’s important to make the effort to prepare yourself responsibly.
We hope you found the above information useful. If you have any questions or concerns about preparing for your challenge, please don’t hesitate to contact us and we will be happy to help.