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How To Prepare For A Trek? Ultimate 5 Pointers

What’s worse than going to an incredibly beautiful place and not being able to enjoy it to its full potential? 

That’s exactly why we’re here – to help you avoid rookie mistakes. 

Trekking can be as simple as putting one foot in front of the other if you follow these pointers to help you prepare for a trek:

1. Cardio

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We all want to go to the mountains and prepare for a trek. Some people just go on short treks when they feel they need to regain fitness. But we can’t all do that, can we?

So, the training for your next trek has to start from whatever is accessible to you. If you’re a gym person, good. But if you’re not – don’t lose hope. We all have stairs or streets. Just start walking.

Ditch the elevators, and the escalators every chance you get. Use the stairs instead. As Lao Tzu said –

“A journey of a thousand miles begins with a single step.”

It’s never too early to start preparing for a trek. So, wherever you are at this moment, start preparing for your trek today! If you can’t run, walk. Start walking short distances at first, then start increasing the distances and your speed. Y’all must have seen Forest Gump, right? 

The aim is to be better than you were yesterday.

The hardest part of any cardio exercise is to make the decision to put on your shoes, and go walking or running. Once you do that, your body will handle the rest. Your body and your mind will eventually build up stamina and endurance. 

2. Cross-Training

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One size does not fit all! The sooner you understand this, the better. You need to find what works best for you while preparing for a trek. 

If running works for someone else, it does not mean you’ll find it fun. The chances are you’ll start questioning everything in the first kilometre of your run. 

How To Prepare For A Trek Ultimate 5 Pointers

So, find what works best for you. Experiment with your training plan. Be diverse. Sticking to only one kind of exercise is not fun. In fact, you’re more likely to be bored and quit. Do cardio, strengthening exercises, and use weights.  

There’s so much more you can do with your workouts.

Don’t just focus on your legs, focus on your body as a whole. Your back, your core, your shoulders. They also need strengthening to be able to carry the backpack on your trek

3. Train With A Backpack

Now that you have started walking and running and built enough stamina, you can up your game and train with your backpack. 

When you’re on a trek, your backpack is your best friend. It is supposed to feel like a part of your body when you wear it. So familiarise yourself while preparing for any trek. Put a few kilos in your backpack the next time you go for a walk, and wear it.

How To Prepare For A Trek Ultimate 5 Pointers

Eventually, increase the weight up to 10-12 kilos. You need to be able to carry the weight of everything you’ll need to sustain yourself on a trek.

If you’re planning to trek independently, you need to be able to carry even more weight including your sleeping bag, your tent, and sometimes even your food. Of course, you don’t have to worry about these things if you’re trekking with any trekking company. 

Read: 10+ Best Trekking Companies in India

You’ll definitely be sore after carrying your backpack the first few times. But as you carry it over longer distances, as you climb more and more stairs with it, you’ll start to feel better and more comfortable with your backpack. 

4. Fuel Yourself

Your body is a machine, and you need to choose the right kind of fuel for it. Burgers and Pizzas are not going to take you very far. 

Once you start to prepare for a trek, your body is going to ask for more fuel, and you need to oblige. Have a balanced and healthy diet.

Build your fat reserves and muscle by eating carbs and protein. If you don’t know what’s what – there are enough sources online to tell you what you should eat to have a balanced diet.

For many people, when it is freezing cold out in the mountains, their taste buds go on a strike. So, you need to be mentally prepared to drink ice-cold water and eat cold foods. 

In the mountains, you need to get proper nutrition and hydration. Whilst you’re trekking, keep the energy bars, chocolates, dry fruits, and nuts handy and accessible for instant energy. You need enough of them to be able to complete your trek.

5. Rest

Excess of anything is bad. This holds true for all walks of life. You need to push and stretch your muscles, not break them. After all, you wouldn’t want to be injured before your trek even starts. 

The most important days, while you prepare for a trek, are your rest days. This is when your muscles reform and rejoice, and they will thank you for it. Give your body and mind some time off to just chill and relax. 

After every couple of days of exercise, make it a habit to take a rest day. Even Rocky would ask you to go easy on your routine and rest your body every now and then. 

How To Prepare For A Trek Ultimate 5 Pointers

We are all occupied with one thing or the other. It’s hard to find even 20 minutes to take a walk. I know you would rather watch Netflix, but if you’ve decided to trek, then you’re on the right path. Now, you just need to commit to a few extra days so you can enjoy your trek. As Jackie Chan said, 

“Everything is Kung Fu”

Every small physical activity you do will help you in preparing yourself for the trek. 

Taking a walk to a nearby store, taking the stairs, or even doing any house chores. They are all essential in preparing yourself.

The goal is to be more active and enjoy more. Both, on your trek as well as in life.

Let us know your story about how you prepare for a trek in the comments.  😉

3 Responses
  1. Harshvardhan singh

    Thanks Swena.
    We know that these are the 5 basics elements of any preparation strategy. Yet we keep ignoring and it is important that time and again somebody reminds us.
    This reminder coming from an expert was really helpful.

  2. Amazing post and very helpful to all the trekkers who are newbies like me. We are planning a trekking trip and therefore I was very nervious about it. After readig this post I am pretty much confident for this trip to explore. Keep sharing such posts and educating readers.

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