Health and Fitness

If you're healthy in heart and mind you'll enjoy your guided walking experience that much more - here are some tips to help you on your way.

Training Suggestions

Ideally training should begin at least six weeks out from your walk.

Build up the distance walked over this time, aiming to be able to comfortably walk 21km (13.5 miles) in a day.

Initial training should be on flat, even terrain, building up to uneven ground and hill walks. This progression should reduce the chance of getting injured on rough ground.

Stair walking is an adequate substitute if you live in an area without hills, although it will not give you the rough ground that is useful to train on. Dry riverbeds can provide the rough terrain that is useful towards the end of your training.

Train in the footwear (and socks) that you intend to walk in. This will ensure that they are adequately broken in and will lessen the likelihood of getting blisters.

It is highly recommended to train while carrying a small backpack, increasing the weight carried until you are carrying 7-10kg.

If possible, you should be getting out for two or three walks each week in the lead up to your trip.

As your trip gets closer, make sure you go for walks on consecutive days (just like you will do on the trip) to see how your body recovers.

Hydration is extremely important, both during training and on track. Always take water with you on walks and take regular sips to stay hydrated. Keeping up your fluid intake after training will also help your recovery times.

If you get any niggles, such as sore joints, make sure you give your body time to recover before your next training session. Having an icepack ready to go in the freezer will help to settle down inflamed joints and muscles. This will speed up recovery.

Learning some basic stretches, especially for your calf muscles, quadriceps, hamstrings and hips will help keep your legs moving freely.

Don't push yourself too hard too soon; build up the distances, weight carried and speed of walking over time.

If you plan to use walking poles during your trip, it is a good idea to also use them during your training.

Walk in the rain during training if possible. Our tracks experience frequent rain events, so it makes sense to get used to it!

Click below for some suggestions for stretching following your training.

Stretching exercises


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