Training

Welcome to the CancerBACUP Trek Training Pack. In order to enjoy the trek to the full, we strongly encourage you to undertake some physical preparation.

Why train?

Trekking through mountainous terrain; following trails that are rarely level; carrying your day-pack on your back…to go straight into the mountains without any physical preparation can be both humiliating and depressing. Legs wobble, hearts pound and lungs heave – is it worth it? It’s far better to get in shape before you go, not as you go!

How do I train?

The best physical preparation for trekking is to develop walking stamina and rhythm. Mid section and upper body strength should also be toned for load carrying.

You probably take part in a sport that already gives you sufficient exercise for trek fitness but there are ways to tune your exercise regime as the Trek countdown proceeds. Set out below is a series of exercises and an 8 week build up programme. No special equipment is required and they don’t take long so you can easily work them into your routine. Remember, the success of any training programme depends on you doing it regularly!

Build up weekends

We offer an optional pre-trek build up weekend, which is a great opportunity for you to meet your trekking group and to try out your boots, clothing and legs. The weekends are timed to occur 4 weeks before departure and take place in the Edale, Hope Valley and Kinder Plateau of the Peak District. 

During the course of the weekend you will get to know the rest of your group, you’ll be able to explore your fitness levels on the local peaks and we’ll cover all aspects of your pre-departure preparations.  Our staff will be on hand all weekend to answer any queries you might have.

Before you Start

Prior to starting any physical training programme it is advisable to consult your doctor particularly if you suffer from any of the following: Heart condition, high blood pressure, diabetes, asthma, joint or back problems, or if you are pregnant or on any medication.

Similarly, if you suffer any injury or experience any undue pain or discomfort when doing these or any other exercises STOP your training immediately and seek medical advice.

Please ensure that the equipment you are using (including clothing and footwear) is appropriate for the type of exercise you are doing and is in good condition. Poorly maintained equipment and inappropriate footwear may result in injury.

Good health and a basic level of fitness are required of our Trekkers. All of the activities you are likely to encounter are within the capability of any healthy individual. However, the success of the Trek will depend on teamwork and individual determination. So that you can maximise your contribution, it is important that you are physically prepared.  Follow the six steps below and you will be ready for the challenges ahead.

Six steps to get to the top

Step 1. Trekking Stamina and Rhythm: the best way to develop your trekking stamina is walking, running, cycling or any exercise that expands the lungs, pushes your heart rate up and toughens the feet and legs.

Walking: find an area where you can walk for at least an hour, preferably with uphill sections. Load your pack to 25% of your body weight and walk concentrating on developing a steady walking rhythm. If you can get away for a day or a weekend into a mountainous region, carry your pack on a full day walk that includes plenty of uphill and downhill work. Wear your boots, this is an excellent opportunity to break them in. 

Running: is the quickest and most effective way of building up strength in your legs and developing your stamina. Before you start, make sure that you have a proper pair of running shoes. Stamina is more important than flat out speed, so longer distance exercises at a slower and steadier pace will be more beneficial that a series of sprints. Start by running for 15 minutes two or three days a week adding 5 minutes on per week until you can comfortably run for one hour. Remember that speed is not important – go as slow as you like but don’t stop!

Cycling: is also a beneficial exercise, especially on uphill sections.

Step 2. Better Balance: this simple exercise develops your sense of balance, which is crucial when over rough terrain. Do step-ups onto a bench adjusted so that when your foot is on the step, your knee is bent at 90 degrees. Hold a bar (broom handle) across your shoulders, behind your neck. While keeping your torso vertical and hips tucked forward, step up onto the bench with your right leg, then bring up your left leg. Stand straight and steady for 2 or 3 seconds. Quickly step back down, leading with your left leg. Repeat 10 times, then switch sides so you step up with your left leg, also 10 times, to make a set.

Step 3. Stronger Hamstrings: Toning the area around your backside gives you an edge when climbing uphill. Lie on your stomach on a bench with your hips at the end of the bench and your legs hanging straight down. Grip a football between your ankles and slowly lift your legs until they are parallel with your body. Start and control the movement with your hamstrings rather than by swinging your legs. Hold it for a count of 3, then slowly lower the ball and hold it within an inch or two of the floor, then raise again. Repeat 10 times for a set.

Step 4. Stronger Shins and Calves: To reduce the possibility of shin splints and overburdening your Achilles tendons you should strengthen and balance the muscles in your lower leg. For your shins, stand about 15 cm from the wall, knees straight, back pressed against the wall. Lift your toes up as far as you can and hold for 3 seconds, then lower. Repeat 10 times for a set. For your calves, stand on the edge of a step and let your heels drop down slightly. Starting in that position, raise your body up on your toes. Repeat 10 times for a set.

Step 5. Stronger “Core” Strength: a solid midsection means better walking posture, better support for your back and less susceptibility to fatigue. These core muscles initiate virtually every move you make and as they tire, your shoulders, hips and knees start to go out of sync’. For your abdominals the best exercise is the crunch. Lie on your back on the floor, keep the soles of your feet flat on the floor with your knees bent, and before you start, tighten your stomach muscles and press your pelvis down so you’re forcing the small of your back into the floor. With hands clasped behind your head, curl up – one vertebra at a time – so your shoulder blades lift off the floor, but no further. Breathe out as you curl up and don’t strain your neck. Hold yourself up for 3 seconds then slowly curl back down again. Do 10 at first and work up to 40.

Step 6. Stronger Upper Body Strength: you should develop strength and stability in your chest and shoulders so that you are able to support your back and carry your pack comfortably. Push-ups are the easiest exercise for toning your upper body. When doing push ups, keep your back straight (no sagging) and head up. Girls should only do push-ups with their knees on the floor.

IMPORTANT: the exercises listed above are intended purely to tone your body in preparation for your Trek. They are not intended to represent an intensive physical fitness training programme. If you suffer any injury or experience any undue pain or discomfort when doing these or any other exercises STOP your training immediately and seek medical advice.

Altitude:  So long as you are generally active you will be able to cope with the physical demands of the expedition. Each trek reaches altitudes in excess of 3500 metres where altitude sickness can occur. The Trek itineraries include time to acclimatise to these high altitudes before embarking on any strenuous activities; it should be noted however that altitude effects everyone to some extent regardless of age, fitness or previous experience at altitude.