Embarking on a trek, whether in the Sahyadris or the Himalayas, is a rewarding experience. However, it demands a level of physical and mental preparedness that goes beyond simple cardio.
To uncover the best practices and expert insights, we spoke to seasoned trekkers, trek leaders, and enthusiasts, including Santosh Kardak, Rinu Rachel Joy, Pankaj Panwar, and Vaibhav Kumar.
By combining their valuable inputs, we have curated a well-rounded fitness plan for beginners.
Cardiovascular: More Than Just Running
Vaibhav Kumar, an IT employee who escapes to the mountains, advises new trekkers to aim for 4-5 km runs in 30 minutes, and importantly, to keep their backpacks light for better endurance.
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How to Start
Running: Begin with slow jogging and gradually increase speed and distance.
Brisk Walking: Maintain an upright posture and engage your core.
Cycling: Ideal for those who prefer low-impact cardio.
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While traditional cardio like running is beneficial, it's not the only way to prepare. Santosh Kardak admits to being "lazy" with running and prefers cycling and swimming. He emphasizes that any form of cardio that elevates your heart rate is good for a beginner.
Altitude Considerations: At higher altitudes, breathlessness is common. As Pankaj Panwar, from Trek the Himalayas, explains, "Everyone is going to be breathless on an uphill ascent.” Focus on steady pacing and controlled breathing, establishing a rhythm that works for you.
Strength Training: Building a Foundation
Strength training is crucial for tackling varying terrains and carrying backpacks. Santosh Kardak advocates for calisthenics, using bodyweight exercises like pull-ups, push-ups, and squats. He also utilizes resistance bands for added intensity.
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"I prefer calisthenics because I can do them anywhere without needing a gym," he explains.
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Lower Body Focus: Squats, lunges, and deadlifts are essential for uphill and downhill trekking. Carrying a weighted backpack while climbing stairs or walking simulates the demands of a trek.
Downhill Considerations: Pankaj Panwar recommends cycling 5-10 kilometers daily to strengthen knees for downhill sections.
Stair Climbing: Climbing stairs, especially with added weight, is a very effective way to prepare for uphill sections. Rinu Rachel Joy found this extremely helpful in preparing for her KGL trek.
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The Long Game: Allowing Adequate Time for Recovery
As Vaibhav Kumar points out, recovery is equally important. "It takes time, not just one month.
Depending on the treks, it could take 3-4 months of specialised training," he says.
Listening to your body and allowing adequate rest between treks is crucial to avoid burnout and injury.
Mental Strength: The Unsung Hero
Trekking is as much a mental challenge as a physical one. Santosh Kardak highlights the importance of mental fitness.
"The moment a person gives up mentally, it becomes a bigger challenge than physical fatigue," he says. Trekking involves accepting discomfort and pushing through it, making mental preparation as essential as physical training.
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Mindset: Focus on enjoying the experience and pushing yourself gradually, rather than competing with others.
Acceptance: Understand that pain and fatigue are normal. As Rinu Rachel Joy states, "It's about accepting that and just forgetting that thick edge there but you have to keep walking."
Yoga and Breathing: Yoga and controlled breathing exercises can help manage breathlessness and mental fatigue. Pankaj Panwar suggests practicing normal inhale-exhale exercises or yoga.
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Progression and Adaptation
For beginners, opt for easy to moderate treks like Kedarkantha, Triund, or Dayara Bugyal in the Himalayas or shorter treks like Kaas Plateau (also known as the Valley of Flowers of Maharashtra).
As Vaibhav Kumar suggests, “Once you start doing more trek, then it gets easier”.
Start with shorter, easier treks and gradually increase the difficulty as your fitness and experience improve. This approach allows your body and mind to adapt to the unique challenges of trekking.
Practical Preparation and Packing
Weighted Training: To assess your fitness level through stair climbing or uphill walking with added weight, it's crucial to begin with a low weight to prevent injury. A starting weight of 3-4 kg is recommended.
Packing Light: A light backpack is crucial for beginners, especially on shorter treks. Vaibhav Kumar emphasizes that "bag should be light.” Focus on managing bag weight for multi-day treks.
Acclimatisation: At high altitudes, allow sufficient time for acclimatisation to prevent altitude sickness.
Personalized Training: Rinu Rachel Joy told us that diverse activities like yoga and Kalaripayattu contribute to her fitness. “My active lifestyle and habits are also helping me prepare for all my treks.”
Medical Preparedness: Always carry a personal first-aid kit with medications you are comfortable with.
Summing it up…
Trekking is a holistic experience that requires a balanced approach to physical and mental preparation. By focusing on cardio, strength training, flexibility, mental resilience, and acclimatisation, beginners can set themselves up for success on their first trek.
Remember, it's not about competing with others but about enjoying nature and pushing your limits.
Prabalmachi trek. Image credit: Santosh Kardak
Image credit: Pankaj Panwar/Trek the Himalayas