The right balance of hiking-specific endurance, strength, and load-bearing training will properly prepare you to tackle 90km over a multi-day hiking event


  • Build up endurance with regular hiking or walking – work up to doing 25km-30km hikes on weekends. Get used to being on your feet for prolonged periods.


  • Incorporate strength training 2-3 times per week to build lower body and core muscles. Focus on squats, lunges, deadlifts. Strong legs and glutes will better handle the long distances.


  • As the hike gets closer, do some training hikes with your full backpack. Get used to carrying the weight on your shoulders and hips over long distances.


  • Practice hiking on varied terrain – hills, rocky areas, off trail. The conditioning will pay off on the uneven hiking challenge course.


  • Take on back-to-back hiking days leading up to the event. For example, do 15km on Saturday and 20km on Sunday. Mimic the distance you’ll need to cover each day.


  • Stay hydrated and fuel properly during training. Drink electrolytes and eat energy foods like bars, gels, nuts. Get nutrition dialled in.


  • Focus on joint health. Stretch regularly, use trekking poles to distribute impact, and wear supportive shoes. Protect your knees and ankles.


  • Listen to your body and rest/recover as needed between intense training sessions. Avoid overtraining injuries.


Categories: Boland 90


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