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Fitness Training Guide
Prepare for your walking adventure with our comprehensive training guide. Adapt it to your fitness level and the specific walk you've chosen.
Regular training from five to six months before your trip will ensure you enjoy yourself on and off the track each walking day. Hiking preparation will typically be more intensive than your weekly exercise regime and will involve getting your body ready for three key elements:
Distance
Whatever the distance of your walk, you'll get the most enjoyment if you can comfortably complete each day. Focus on increasing your endurance and cardiovascular fitness.
Elevation
Hikes with significant elevation gains require specific preparation. Focus on cardiovascular fitness and leg strength, and practice on hills where possible.
Terrain
Factor in the terrain of your walk. Coastal walks may include sand; mountain trails may be rocky. Train on similar surfaces to prepare your body and feet.
Understanding Physical Levels
Each of our walks is rated on a scale of 1-7. Use this guide to understand what each level means and tailor your training accordingly.
Easy
A Gentle Stroll
Easy to Moderate
A Relaxed Pace
Moderate
Walking It Off
Moderate to Challenging
Pushing It
Challenging
Stepping Up
Challenging to Strenuous
Full Days Out
Strenuous
A Real Challenge
Your Training Timeline
Time to trip
6 months to go
Six Months Before
Top Tip: Get Comfortable Shoes!
Good shoes or boots will protect and support your feet and ankles. This is the perfect time to purchase appropriate footwear and start wearing them regularly.
- Begin with 30-minute brisk walks on flat terrain, three times per week
- Include light bodyweight exercises (calf raises, lunges, squats) twice weekly
Five Months Before
- Increase walk duration to 45 minutes, four times per week
- Continue light resistance training for your core and legs, three times a week
Four Months Before
- Introduce 1.5-hour walks, three times a week
- Include at least one walk on terrain similar to your upcoming hike
- Begin carrying a light backpack, gradually increasing weight each week
- Introduce uphill walking or use a stair climber (20 minutes, twice a week)
- For walks with elevation, do step-ups with weights (3 sets of 15)
Top Tips
- • Use weekends for day hikes matching your walk's average distance
- • Start a weekly walking group with friends or family
- • Add ankle strengthening and proprioception exercises to your routine
- • Build a simple home gym with dumbbells and resistance bands
- • Add a gentle stretch program to minimise injury risk
It's Worth Knowing
- • Your footwear will make or break a hike no matter how fit you are!
- • Squats mimic the motion of going uphill – great preparation for higher elevation walks
- • Calf raises prepare your body for tackling uneven surfaces and inclines
- • Carrying a backpack will simulate real conditions and increase your comfort levels during the hike
- • Finishing each walk and training session with stretching will improve your flexibility and reduce muscle soreness
Three Months Before
- Rework training relative to your trip's distance and elevation
- Increase walk duration to 2-4 hours, three times per week
- Walk on challenging terrain similar to your walk each week
- Continue strength training with increased intensity, three times per week
- Include 4-8 hour long-distance hikes twice this month
Top Tips
- • Consider adding activities that encourage balance, such as yoga or Pilates
- • If able, go on a barefoot walk in soft sand to increase ankle stability
- • Tackle a cycle or swim – wonderful low-impact exercises that increase hiking stamina
- • Walk wherever you can – to work, appointments, and the local grocery store
Nutrition Tips
- • Electrolyte-rich beverages help replace minerals lost through sweating
- • Mix of carbohydrates, proteins and fats maintains energy levels
- • Magnesium, potassium and sodium-rich foods prevent fatigue and cramps
- • Protein intake is vital for muscle repair and recovery
Two Months Before
Nearly there! You should be feeling great physical and mental benefits from your training. Stay focused and listen to your body.
- Integrate 4-6 hour hikes mimicking expected terrain conditions
- Walk daily for at least 40 minutes to maintain cardiovascular strength
- For hikes with elevation, include steep climbs and descents
- Maintain stair climbing or uphill walking for 2+ hours per week
- Include at least one 8-hour long-distance hike this month
It's Worth Knowing
- • Practising mindfulness can help you anchor yourself in the present moment during your walk. Try apps like Smiling Mind, Headspace, or Calm
- • A massage will help further prepare your body, with particular focus on your legs and feet
One Month Before
Congratulations! Reflect on how far you've come. Your walking journey is about slowing down, taking the road less travelled, and enjoying simple pleasures.
- Begin tapering - maintain routine but reduce distance
- Include one 4-6 hour hike at the start of the month
- Continue walking ~45 minutes, four times a week
- Rest adequately the week before your hike
- Wear the footwear and gear you'll use to identify any issues
Final Reminders
- • Prioritise sleep to allow your body to repair and strengthen
- • Tapering maintains your fitness while preventing fatigue
- • Consistency, dedication, and patience are key to success
- • Listen to your body and always prioritise safety
Your Training Goal
Aim to be able to complete 70% of your walk's average elevation and distance one month before your trip. This ensures you'll be comfortable and able to fully enjoy every moment of your adventure.
Ready to find your perfect walk?
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