How to prepare for your trekking adventure: our 10-step training guide

You don't need much to arrive to the foot of Mt Kilimanjaro except a song in your heart and a pocket full of dreams. But you're about to get a rude awakening.

Trekking is difficult without at least some pre-trip training or a high fundamental level of fitness. Let's be honest: it's a lot of work. The price of a fantastic journey is sweat. Blisters and lost toe nails are badges of honour, as are sore calves and throbbing quadriceps.

In exchange, you receive some of the most unspoilt, beautiful, and breathtaking scenery on the globe. And guess what? The more you prepare for your epic walk, the less difficult it will be.

And you don't have to be an Iron Man or Woman to reach Everest Base Camp or the summit of Mt Toubkal. Not at all. Trekking is accessible to anyone who is responsible and willing to put in some effort. Here are a few of our top packing suggestions for your upcoming adventure:

1. Begin walking right away (it's never too early to begin training).

This may appear to be the most obvious first step (forgive the pun), but you'd be amazed how many individuals don't take it. What is the best way to prepare for a long walk? Take some long walks. Start with short distances and work your way up to the distance you'll be trekking on your vacation. When you begin your workout, allow a day between each walk to allow your body to heal. However, if your body improves, attempt to complete back-to-back sessions each day; this will help you build stamina for the arduous nature of a ten-day journey, where you won't have the luxury of rest days. You should be able to walk for 4-6 hours comfortably before leaving.

2. Include leg-based cardio in your programme...

Along with long walks, you should incorporate some leg-based cardio into your everyday routine. Cycling is excellent for leg muscle development, but football, football, squash and swimming are also excellent. If you prefer gym training, alternate spin classes or cycling bursts with squats and lunges (the heavier the better).

3. take the stairs whenever possible.

Stair climbing is also beneficial for strengthening calves and quadriceps, so take the stairs instead of the elevator or escalator at work or the railway station.

4. Double-check your walking technique.

You've been doing it since you were about a year old, but it's critical to keep track of how you walk and if you're doing it right. Make sure you're landing on your heel first, then rolling onto your toes to drive yourself onto the next step (this will help lessen the chance of shin splints and tendon pulls - yuck). Walk with your head held high, your gaze forward, and your shoulders level.

5. Vary your training terrain...

Because you are unlikely to be walking on level footpaths and roads during your trek, avoid training only on level footpaths and roads. Instead, try to exercise on terrain similar to the paths on the walk. If you're going to Everest or Kili, train on steep, rocky terrain with loose shale; if you're going to Kokoda, look for muddy trails. It's critical that you prepare your feet, ankles, and knees for the strain they'll face on the trip.

6. walk in all weather conditions

It's also doubtful that you'll have ten days of great weather on your trek, so prepare by walking in cold, windy, wet, warm, and humid circumstances (where feasible, of course!).

7. Experiment with walking sticks.

Walking poles will become your two new best friends as you navigate Kili's gravel trails or plod down Dead Woman's Pass on the Inca Trail. They relieve pressure on your knees on the downs and provide additional support on the ups. Include poles in your training sessions to become accustomed to walking with them.

8. Train while carrying a rucksack

On almost all of our trekking treks, you will not be carrying your main pack, but rather a compact daypack with essentials such as your camera, snacks, sunscreen, water, and wet-weather clothing. So, with all of your training days/weeks/months, make sure you're challenging yourself with a weighted bag. If you really want to push it, pack your luggage with a few more so it's a little heavier than what you'll be hiking with on the trip - it'll make the eventual trek feel like a walk in the park (chuckle).

9. Keep the tank topped off.

During a trek, it's critical to have adequate water and food (hydration is essential!). Nuts, dried fruit, muesli bars, and chocolate are all fantastic sources of protein and energy; have a variety of these healthy snacks in your daypack. Bring a reusable canteen; mountain streams are usually a good supply of fresh water, but our guides will give boiled (and cooled) water every day of your journey. Try to eat and drink 'on the move' as often as possible when in training mode, so your body gets adapted to digesting during vigorous exercise.

10. Purchase an excellent pair of sneakers.

On a walk, your feet are your most important body part, and it doesn't take much to keep them in tip-top shape. First, choose a pair of high-quality, water-resistant hiking footwear with plenty of support and ventilation. Then put them on. How do you go about doing this? Wear them wherever. On your training runs, walks to the store, walks to work, formal gatherings (well, maybe not). But you get the idea: by wearing them as frequently as possible in the weeks and months leading up to the walk, you can avoid blisters, bunions, and toe nail loss. Then, invest in a few pairs of high-quality hiking socks (ideally a wool/nylon blend) that will wick sweat and keep your feet dry. Wear two pairs of shoes while walking to reduce your chances of getting blisters.