A First Timer's Guide to Preparing for a Walking Tour

It is normal to be a little nervous in the lead up to your walking or hiking tour, and it is not a bad thing to feel that way. It means you are committed to getting the most out of your holiday, and if you are reading this, want to make sure you are suitably prepared.

There are many reasons why enough preparation is important before setting off on your adventure. It means that you can feel confident in your capabilities, you will be able to participate in all the activities on your itinerary, and you will have an extra spring in your step and truly enjoy your walks, rather than ‘enduring’ them.

If you are embarking on a self guided walking holiday then you will be confident in your ability to follow the set itinerary and get from A to B each day, or if you are walking with a guided group, you will be able to comfortably keep up with the pace of your guide and your fellow travellers.

So, you may be asking yourself, how do I prepare for my walking tour?

Your preparation will depend on your current level of fitness and on the itinerary you have chosen. It is important to choose a trip that is suitable for you, or one that you are able to train for in time. Each itinerary specifies the level of activity you will be undertaking in the trip notes. It is important to read the day by day itinerary and trip notes thoroughly to ensure the journey is one that you are physically prepared to undertake. Some are easy or leisurely and suitable for those in generally good health, while others are challenging or tough and require a much more robust level of fitness.

Regardless of the level of activity your itinerary demands, there are a few things that everyone setting off on a walking or hiking tour should consider in their preparation.

Book a Medical Check Up

Whether you regularly see your doctor, or haven’t done so in a while, it may be worth making an appointment for a general check up before your trip. This will put your mind at ease or highlight anything you need to address in your pre-trip training and preparation before your tour, like factors directly relating to your current health or any relevant vaccinations you may need to consider for your chosen destination.

It is also an opportunity to get your doctor to write any prescriptions you may need to take on holidays with you, and if any of your hikes take you to high altitudes, this is a good time to discuss any altitude sickness precautions you may need to take.

Address Pre-Existing Conditions

While you may currently be as fit as a fiddle, it is important to be prepared for flair ups of any pre-existing conditions while you are away. If you have had injuries in the past that have affected your ability to walk long distances or undertake ascents and descents, then taking precautions beforehand can minimise or eliminate any unpleasant surprises.

If you are concerned, consult a professional for specific exercises you can do and perhaps pack a suitable brace or any other medical gear they may suggest as a precaution.

Get Active

The nature of your preparation will depend on how active your trip will be. Your training will need to be more vigorous for more challenging itineraries, and for some you’ll just need to make sure you’re in good health and relatively active.

A health professional can help you with a tailored program and your tour operator may also have a guide to help you work on your fitness in the lead up to your trip. In general, it is important to work on your cardiovascular fitness as well as do some strength training.

Take on walks and hikes of increased duration and intensity, incorporate some interval training, and hit the hills or tackle some stairs to prepare for ascents and descents. Look after yourself with sufficient rest and recovery, warm up and cool down properly, and don’t forget to stretch.

Add Some Weight

It is hard to replicate the conditions of your walking or hiking holiday, however, adding some weight during your training can help you to be better prepared. On some itineraries you will have to carry your own pack, and on others you will be accompanied by porters or a support vehicle.

Even if your luggage is being transported for you, you will be carrying your own day pack with your personal items. Training with either a day pack or a larger one is a good way to better prepare for your time on the trails.

Understand Your Nutritional Needs

During training is the perfect time to better your understanding of your nutritional needs and really listen to your body. As you increase your workload, you’ll need to fill your body with enough fuel, and the right fuel, to keep you on top of your training.

Everybody’s needs are different, as are the requirements for different levels of exertion, so it is all about finding the right recipe for your body and the trip you are training for. To better understand your body's needs, a dietician can help point you in the right direction. Once you get a feel for the daily intake you need to sustain your energy levels, you’ll be much better prepared for a day on the trails on tour.

Hydration is also key during your training and throughout your journey. You’ll need to increase your fluid intake to account for your body’s depleted reserves during and after exercise. To avoid dehydration, up your consumption and always have a water bottle handy to top up as necessary.

Pack Light

Given that you will be under your own steam for at least a portion of your journey, it is important to pack light for your walking or hiking holiday. Check your trip notes for luggage restrictions pertaining to your tour – this will vary by itinerary and it is important these limits are adhered to.

Whether you are donning your own pack each day or someone else is doing the heavy lifting for you, the luggage restrictions are in place for everyone’s safety and convenience.

Choose the Right Footwear

At some stage your trip will likely take you onto uneven terrain and you will spend a lot of time laced into your hiking boots, so it is important that you choose a suitable pair. Make sure they are comfortable and the right fit, give you plenty of support, and come with enough grip and waterproofing for where your journey will take you.

Having the right footwear also goes far beyond picking the perfect pair off the shelf. If they are new, you’ll need to wear them in so that you are comfortable in them before your trip. Strap in for your training walks and try out the same thickness of socks that you intend to travel with. No matter how comfortable your boots are, always be prepared with some blister prevention in your personal first aid kit, just in case!

Accessorise the Right Way

Swap out your expensive jewellery for more practical accessories. You’ll often find packing suggestions in your trip notes, but a couple of things you don’t want to forget are a hat, a water bottle or hydration pack, a waterproof outer layer, sunglasses to protect from the glare or dust, and a drybag for your personal items.

Consult a Professional

This general guide can help get you started on your preparation for the trip ahead, however, more specific details can be found in your trip notes. If there is anything you are unsure about, a health professional can provide you with more detailed information and a tailored program to suit your needs.

With the right preparation, a walking or hiking holiday can truly be the trip of a lifetime.