Physical Preparation

🎵 Keep rollin, rollin, rollin, Though your feet are swollen, Keep them doggies rollin, Rawhide! 🎵

An important part of preparing for Trek will be your physical preparation! Trekkers should be fit enough to walk 3 miles an hour and capable of walking up to 10 miles a day. (All while whistling pioneer songs and pulling heavy handcarts, at higher elevations.)

Sounds daunting?! No worries. "If ye are prepared ye shall not fear."

Start preparing now! Here's how…

Physical Training: Keep Movin’, Movin’, Movin’!

1. Start by walking 15 mins a day, 3 times a week.
2. After a month, increase your time to 30 mins a day, 3 times a week.
3. Build-up to walking 4-5 times a week (2-3 miles, 2-3 times a week AND 4-5 miles, 2 times a week).
4. At least 4 times before trek, walk longer stretches, up hill.

Additional Training Tips: Head ‘em Up, Move ‘em Out!

• Partner up! Find a walking buddy and hold each other accountable.
• Walk different routes to vary the terrain and elevation.
• Walk at different times of the day to get used to different temperatures.
• Choose your Trek shoes early on and "break them in"!
• Get in the habit of hydrating. You’ll need to drink A LOT of water on Trek. Start increasing your water intake. Take a water bottle with you on your walks and hydrate every 20 mins.
• As trek draws near, REDUCE the amount of soda and/or sugary drinks you consume. If soda is a habit for you, we encourage you to “dry up” at least one week before Trek.

Condition Your Feet: Chuck Norris Style!

• Walking barefoot whenever you can will help you develop leathery soles that give added protection.
• Rubbing your feet with Benzoin can toughen up the skin on your toes, heels & soles.
• Check your toenails for ingrown or sharp edges – trim them short before setting out.
• If you have parts of your feet that are known to blister quickly, cover them with moleskin (or duct tape) before heading out.

Trek Shoes: Old is Gold!

Wearing the wrong shoes on Trek can lead to foot pain and blisters. Ouch!

🎵 Ride ‘em In 🎵 Your shoes need to be comfy and well broken-in! Choose a sturdy pair of tennis or trail running shoes with a thicker sole and good arch support. Aim for a half or full size larger than your normal shoe size, to provide extra space for your feet to expand (which happens during prolonged hiking and when wearing thicker socks).

🎵 Cut ‘em Out 🎵: You don’t want to show up to Trek with brand new sneakers! Ditch the shiny new kicks; old is gold! Hiking boots are not recommended as they are often heavy, inflexible, and likely to rub and cause blisters. Avoid shoes with mesh around the front toe area, to prevent dirt and water from entering your shoes.

Trek Socks: Layer Up, Partner!

🎵 Ride ‘em In 🎵: Pair a thin, moisture-wicking synthetic liner sock (like polypropylene or nylon) with a thicker, outer sock made of Merino wool (or wool & nylon blends)! The inner liner wicks sweat away from your skin; the outer sock handles the moisture, keeping your feet dry. The two-layer system creates a buffer, allowing your feet and shoes to move independently, which reduces friction that causes blisters. Moisture-wicking socks not only help prevent blisters, but also ingrown toenails, heel bursitis, bruising, and fungal infections.

🎵 Cut ‘em Out 🎵: Avoid cotton socks! Cotton socks absorb moisture and do not allow for evaporation of moisture. Once cotton socks are wet they lose their shape and elasticity. This increases friction and rubbing and irritates the skin, contributing to blister formation.)