FITNESS GUIDE
It’s well worth investing some time and effort preparing for your walking holiday. The graph shows the average daily distance, elevation and terrain difficulty for your hike. The dotted line indicates the average across all our walks, which will give you a feel for how challenging your walk is compared to all – and the recommended type, and amount, of preparation needed. Of course, you can adapt this according to your existing fitness levels and lifestyle.
The graph and the information below can be used in conjunction with the fitness guide to help you prepare for your walking adventure. Across all walks, average daily distance is 16.8km, average daily elevation is 448m, average terrain difficulty is 5/10.
DISTANCE - BELOW AVERAGE
Distance is not a major consideration in your training program. However, you should still incorporate some long walks as it will increase your cardiovascular fitness.
ELEVATION - ABOVE AVERAGE
Elevation training is a major consideration in your overall training program. You must include walks with serious hill climbs.
If you do not have access to hills, it is essential to replicate the elevation level you will be undertaking in any way possible such as on a treadmill or stair climber. Walking up and down stairs at work, at a local oval with a grandstand, or up and down small hills is incredibly useful. Also, prioritising resistance weight training will help you develop overall muscle strength. Elevation is often where walkers encounter problems, opposed to distance, as it uses an entirely different set of muscles to everyday flat walking.
If high altitude is a factor, incorporate sessions at a higher altitude to acclimatise your body to reduced oxygen levels if you are able to. Ensure you can comfortably walk the average elevation per day displayed in the graph, at least one month before you undertake your hike.
TERRAIN - mountainous and uneven
As terrain associated with Mountain climbs is often somewhat uneven and or rocky balancing and core exercises are vital. Try to also include some form of elevation in more than 50% of your walking and prioritise resistance training, whilst incorporating stairs anytime you can. Walking up mountains or hills or up and down stairs at work, at a local oval with a grandstand or up and down small hills, boring as that sounds, is incredibly useful. Elevation is often the chief walk killer, not distance, as it uses an entirely different set of muscles. So concentrate on doing lots of squats and lunges to build your glute muscles.
Preparation for hiking on uneven terrain demands a nuanced blend of physical and mental readiness. Commence your regimen with balance-enhancing exercises, such as one-legged stands and stability ball workouts, laying a foundational groundwork for stability and coordination. Strengthening the lower body is pivotal, achieved through the incorporation of squats, lunges, and step-ups to enhance both stability and power. Gradually increase the complexity of the terrain on which you walk, moving from gravel paths to rocky trails. Cultivate mindfulness during your practice, directing focused attention to both your immediate surroundings and precise foot placement. The importance of suitable footwear cannot be overstated; prioritize options that offer robust support and reliable grip to navigate varying terrains with confidence. Build endurance through consistent hikes, progressively increasing distance and difficulty.