! ! Walking Fitness Guide

Some suggestions on how to prepare for one

of our long distance walks and treks

RAW  Guide  to  walking  and  trekking  fitnessWelcome  to  our  walking  and  trekking  guide.  If  you  are  planning  to  par7cipate  in  one  of  our  longer   trips  then  we  recommend  you  

that   read   these   notes   to   help   you   understand   the   importance   of   giving   enough   7me   to   train   as  well   as  how   to   go   about   it.    

Obviously  the  demands  of  a  trek  in   the  Himalayas  are  much  greater   than  those  on  a  local  trip  like  the  Great  Ocean  walk,  so  vary  

this  advice  according  to  your  needs.  If  you  are  in  any  doubt,  don’t  hesitate  to  call  us  for  advice.  

Health  benefits  gained  from  walking:Did  you  know  that  walking  just  3km  a  day,  most  days,  can  reduce  your  chances  of  a  heart  aFack  by  28%?

 (source:  Brookes  University).    Walking  is  an  excellent  way  to  improve  our  health;  it  is  also  one  of  the  cheapest  

and  most  popular  fitness  ac7vi7es.

Regular  walking  helps  to:

Improve  concentra7on

Reduces  the  effects  of  stress  aSer  one  of  those  bad  days  at  work!

Sleep  beFer

Make  you  feel  good  about  yourself

Manage  your  weight  through  burning  calories

Reduce  the  likelihood  of  suffering  from  common  illnesses

Reduce  the  risk  of  heart  disease,  diabetes  and  certain  cancers

Best  of  all  walking  is  FREE!  

Walking Fitness Guide

Star7ng  out:GeWng  yourself  fit  is  all  part  of  the  experience  and  one  that  you’ll  benefit  from  long  aSer  your  trip  is  over.    

We  recommend  that  you  undertake  a  training  programme  according  to  your  level  of  fitness  for  at  least  three  months  leading  

up  to  the  event.    This  will  allow  you  to  build  your  fitness  steadily  so  that  you  will  enjoy  and  complete  the  trip  with  plenty  of  

energy  leS  over!    It’s  as  much  about  the  mental  prepara7on  as  well  as  the  physical  prepara7on.    

Walking  is  one  of  the  most  natural  things  we  do  and  you  may  feel  that  you  are  already  in  good  enough  shape  to  take  on  the  

journey.    However  our  longer  trek  involves  walking  for  many  hours  over  successive  days  carrying  your  daypack.    

Regular   exercise   at   least   2-­‐3  months  prior   to   the  trip  with   a  gentle  build  up  will  ensure  that   you   are  in  peak  condi7on   for  

gain  maximum  enjoyment.  

Taking  control  of  your  fitness  and  healthBe  crea7ve  in  your   training  goals  and  develop   a  weekly  7metable  showing  how   you   can   fit   training  into   a  busy  lifestyle  of  

work  and  family  commitments  as  well  as  fundraising.    Here  are  some  ideas  you  can  do  to  kick  start  your  training  7metable:  

Get  up  an  hour  earlier  and  go  for  a  walk  before  work

Walk  to  work  or  to  the  shops

Train  at  lunch7mes

Park  further  away  from  work  or  

Opt  to  use  stairs  rather  than  the  liS.  

At  weekends  involve  your  family  and  friends  in  long  walks  or  join  a  walking  club  

Plan  a  schedule  and  s7ck  to  it!    It   is  hard  to  get  going  at  first  but  once  you  start  it  becomes  addic7ve  especially  aSer   a  few  

weeks  when  you  start  to  no7ce  an  improvement  and  people  compliment  you  on  how  healthy  you  look.      Try  and  mix   your  

training  ac7vi7es  to  make  it   fun  and   interes7ng  such  as  alterna7ng  between  fast   and  slow  walking  (see  below)  and  doing  

other  forms  of  exercise  such  as  swimming,  cycling  or  using  a  step  machine  at   the  gym.    Set  yourself  small  achievable  targets  

to  help  make  a  difference.

Please  consult  your  doctor  prior  to  star7ng  a  training  regime  par7cularly  if  you  have  not  done  any  exercise  for  a  long  period  

of  7me.  

•Things  to  consider  before  you  go  walking:•Ensure  that  you  have  a  comfortable  pair  of  walking  boots.    If  your  boots  are  new  make  sure  that  they  are  well  worn  in  and  

comfortable  before  departure.    Comfy  boots  are  a  must  for  happy  feet!

•The  right  socks  are  extremely  important  to  avoid  blisters.    Some  people  wear  2  pairs  to  prevent  this  happening.    Avoid  

synthe7c  socks  as  these  promote  swea7ng  feet  and  blisters.

•Keep  your  toenails  short.

•For  some,  the  use  of  Vaseline  rubbed  on  their  feet  can  help  prevent  blisters.    Always  have  a  few  blister  pads  handy  in  your  

backpack.

•Most  important:  Take  plenty  of  water  with  you.    Drink  liFle  and  oSen.    If  you  feel  thirsty  whilst  out  walking  your  body  is  

already  in  the  early  stages  of  dehydra7on.    For  longer  walks,  use  sports  drinks  or  electrolytes  to  replace  lost  body  salts  

and  help  aid  your  recovery.    A  platypus-­‐drinking  bladder  in  the  daypack  is  a  good  alterna7ve  to  carrying  a  water  boFle  

as  it  is  on  tap  whenever  you  want  a  drink  and  keeps  your  hands  free.

•For  longer  walks  get  used  to  wearing  your  daypack  and  try  out  a  walking  pole  when  bush  walking  

(many  experienced  walkers  and  past  challengers  swear  by  it).  

•Have  a  warm  up  walk  first  then  do  some  gentle  stretches  once  your  muscles  are  warmed  up,  before  

tackling  steep  terrain.  

Walking Fitness Guide

At  the  end  of  each  walk  get  into  the  habit  of  stretching  for  at  least  5-­‐10  minutes  with  a  warm  down  gentle  stretching  of  the  

calf  and  hamstring  muscles.    This  will  help  prevent  s7ffness,  improve  your  flexibility  and  help  prevent  injury.    We  list  the  

most  important  stretches  below.  Don’t  over  stretch  as  this  could  damage  your  muscles.    Be  cau7ous  and  ease  yourself  

into  it.

Specific  stretches:Hamstring  stretch  (back  of  thigh):   Cross  your  right  foot  over  your  leS,   Bend  forward  from  your  hips  and  keep  your  back  straight  and  your  hands  poin7ng  down  towards  your  toes Lean  forward  un7l  your  feel  the  stretch  down  the  back  of  your  leS  leg.  Do  not  bounce Hold  for  20  seconds.   Repeat  with  the  other  leg.

Quadriceps  stretch  (front  of  thigh):   Standing  on  your  leS  leg  hold  your  right  foot  in  your  right  hand  behind  your  backside,   Hold  your  stomach  in  and  gently  push  your  hips  forward  un7l  you  feel  the  stretch  down  your  right  thigh.   Hold  for  20  seconds   Repeat  with  the  other  leg.

Calf  stretch:  Facing  a  wall  and  standing  about  a  metre  from  it;   Place  your  right  foot  behind  your  leS.   Keep  your  right  leg  straight;  bend  your  leS  and  lean  forward  so  that  your  back  is  in  line  with  your  right  leg.   Keep  leaning  un7l  you  feel  the  stretch  down  the  back  of  your  right  calf.   Hold  for  20  seconds   Repeat  with  the  other  leg.

Trekking  Training  1.  Start  by  taking  short  walks  2-­‐3  7mes  a  week  for  at  least   1-­‐hour   each  7me  with  the  hiking  boots  you  will  be  using  for   the  trek.    This  will  improve  your  aerobic  fitness.    ASer  a  few  weeks,  increase  the  pace  so  that  you  are  breathing  hard  and  able  to  speak  only  in  short  sentences.    This  is  a  good  fat  burner  and  improves  lung  capacity.    You  may  not  have  walked  on  a  regular  basis  for  some  7me  so  you  will  benefit  much  more  from  taking  several  hour-­‐long  walks  as  opposed  to  one  3-­‐4  hour  walk  per  week.  

2.  Build  up   to   regular   longer   walks  of   approximately  2-­‐hour  dura7on   at   least   two   to   three   7mes   a  week.  When  you   are  comfortable  with   comple7ng  a   number   of  shorter   walks  each   week,  test   yourself  with   a  3-­‐5   hour  walk  over  hilly  terrain  through  bushland  at  the  weekend.    Remember  to  include  a  few  rest  stops  and  take  water  with  you.  

3.  One  month   before   the  event   you   should  be  able   to   complete  a  training  session   of  six   or   seven   hours,  including  stops,  without  too  much  difficulty.    In   the   last  month   it’s   important   to  do  at   least   one   long  weekend  hike  of  15-­‐20km  each   day  across  the  most  difficult  terrain  you  can  find  within  your  area,  (see  your  State’s  department  of  na7onal  and  state  parks).

4.  During  your  training  get  used  to  carrying  your  daypack  on  long  walks.    On   longer  training  walks  be  sure  to  take  adequate  fluids,  some  food  and  a  basic  first   aid  kit.    Try  using  a  walking  pole.    Remember   to  warm  up  by  stretching  before  you  start  and  aSer  longer  sessions  remember  to  cool  down  with  the  same  stretching  rou7ne.

5.  In  the  last  week  –  RECOVER.Let  your  body  and  muscles  rest  in  an7cipa7on  of  the  challenge.    It   is  too   late  to  start  geWng  fit  now  if  you  have  not  already  started.    

NOTE:  Plan  a  systema7c  approach  to  your  fitness  improvement  and  where  available  use  a  gym  (the  step  machine  is  great  for  prepara7on).  Ask  a  fitness  trainer   to   design  an   exercise   programme   for  you.     This  can  make   a  big  difference   and  achieve  amazing  results.    It  is  also  very  mo7va7ng  for  those  who  are  not  so  self-­‐disciplined.

Possible  walking  programme:We  have  suggested  3  walking  sessions  a  week  with  an  alterna7ve  sessions  like  swimming  or  going  to   the  gym  ‘SBG’  (swim,  bike,  gym)  in   order   to  mix   up  your   training.  These  can  be  early  morning,  lunch7me  or   evening  sessions.  Fit   a  programme  that  suits  your  lifestyle  and  commitments.  For  some  to  train  on  a  Friday  or  Sunday  is  sacrilege!    Do  what  suits  you.  

Mon Tues Wed Thurs Fri Sat SunWeeks 1 - 4 1hr 1hr SBG 2hrWeeks 5 - 8 1-2hr SBG 1-2hr 2-3 hrWeeks 9 - 12 1-2hr SBG 1-2hr 3 -5 hr

Legend:SBG:  Swim/  Bike/  Gym  (rowing,  step  machine,  weights,  spinning  or  any  classes).  In  this  session  mix  up  your  training  and  do  it  mid  week  or  at  the  weekend  either  once  or  twice  a  week.  See  “Other  forms  of  exercise”  below.

Other  forms  of  exercise:Mix  up   you   training  as  much  as  possible  through  cross  training;  get  out  on  your  bike,  go  swimming  or   running  or   aFend  a  few  spinning  classes  at   the   gym.  For   the   very  keen   consider  doing  a   short   weights  programme  for   leg,  neck  and  shoulder  strengthening.    These  forms  of  exercise  ensure  that  you  are  toning  up  all   your  muscle  groups  as  well  as  burning  off  calories  and  building  up  your  anaerobic  fitness.    Any  work  out  will  be  of  benefit  so  have  fun  doing  it.

Bush  Walking  locaPons  in  Victoria:There’s  nothing  beFer   than  geWng  out  into  the  bush  for   some  serious  walking  with  all  the  gear  that   you  will   be  taking  on  the  trip.    Some  good  loca7ons  include:

Lederderg  Gorge   Sugarloaf  Dam   Grampians  Na7onal  Park Alpine  Na7onal  Park Mornington  Peninsula  Na7onal  Park Ferntree  Gulley  (1000  steps) Point  Nepean  trail Flinders  Peak  East  West  loop  track Bellarine  Rail  Trail Wilson’s  Promontory

Check  out  these  websites  for   ideas:  www.visitvictoria.com  or  Parks  Victoria  www.parks.vic.gov.au  where  you  can  download  maps  of  popular  walking  trails,  na7onal  and  state  parks  around  Victoria.If  you  want  to  meet  like-­‐minded  people  and  make  a  weekend  of  training,  have  a  look  at  organised  group  walks.  Contact  the  Federa7on  of  Victoria  Walking  clubs:  hFp://home.vicnet.net.au/~vicwalk/welcome.htm  They  publish  an  excellent  booklet  on  bushwalking  called  ‘Walksafe’

Sugges7ons  for  walking  loca7ons  from  other  States  and  Territories  are  welcomed  including  training  recommenda7ons,  hints  or   comments.    RAW  encourages  you  to  share  these  by  e-­‐mailing  us  at:  adventure@rawtravel.com.  We  would   love  to  hear  how  you  get  on  and  share  any  7ps  that  have  helped  you  on  the  road  to  peak  fitness.

StarPng  a  fitness  programme  helps  to  make  you  feel  really  good  about  yourself!    

You  will  noPce  a  big  difference  very  quickly  -­‐  the  first  step  is  always  the  hardest  one  in  any  journey.

HAPPY  WALKING!

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Walking Fitness Guide