Being Prepared and Fit to Hike

Many people ask us when booking a tour how fit they need to be. The answer is that our tours are suitable for any active person, but there is no question that your enjoyment of the holiday will be hugely increased by some pre-trip preparation. You will not be distracted by physical or mental fatigue, and the risks of repetitive strains and injuries can be greatly reduced. 

Here are a few tips:

Go Walking!

It seems obvious, but to do some hikes of similar length to those you will be doing on the tour in the months leading up to it is essential. Build up gradually so that you start with shorter ones (aim for 2-3 times a week) and work up to longer distances.

Wear in the Boots

One of the biggest mistakes you can make is to arrive on the tour with a brand new pair of boots. Please wear them in! Your feet are of utmost importance, so make sure you have professional advice about fitting your walking boots and buy good quality socks which wick away moisture. 

Aerobic Exercise

Not everyone is a gym member, but any exercise which helps to build cardio strength will help to improve your fitness, such as cycling, swimming, pickleball or football. Think of a few simple lifestyle changes, like using steps instead of the lift or escalators, and run up and down the stairs a few extra times each day. If you work at a desk or are sitting watching TV, challenge yourself to do 20 squats over the course of a day or achieve a number of steps on your smartphone. 

Mix up the Terrain

When out walking, practise on different terrain if possible, and don’t limit your preparation to hiking on pavements and flat tracks or trails. Including some steeper ascents and descents will start to build strength and stony or rocky surfaces will give your knees and ankles some practice and help to improve your balance. Walking in muddy conditions or sand helps to exercise different muscles too.

Practise with your Pack

You will only be carrying a small daypack, but your neck and shoulders can feel stiff if those muscles are not accustomed to this activity. Once again, build up gradually and start light, adding extra weight to the pack as you gain in strength.

Water and snacks

In your training preparation for the tours, always remember to be well hydrated when walking and fuel up on nutrient-rich snacks such as nuts, dried fruits, oat bars or plain chocolate. We always carry snacks for the group and remind people to fill up with water at every opportunity. On hot days it is a good idea to add a sachet of hydrolytes to your water to help maintain hydration and energy.

Health niggles

If you are aware of any strains or pains during your preparation period, it is sensible to see a physiotherapist before you leave home, as early intervention is the key to getting better. They can assess your posture and movement and give specific activities to meet your needs.