Strength Training And Blister Prevention
Check out these short videos for tips on strength training and blister prevention
Balmain Sports Medicine practitioners offer a range of services that can help you get into peak condition in the lead up to Trek, with services in physiotherapy, podiatry, massage, diet and nutrition, and more.
Some trekkers might choose to make an appointment with Balmain Sports Medicine the day before Trek to get their feet professionally strapped. This is a great way to prevent blisters. Watch the video below to see how it's done.
On event weekend, Balmain Sports Medicine will send a team of physiotherapy, massage and podiatry volunteers to one of our Fun Stops to provide the support you need to cross that finish line. This service is generously provided to Camp Quality Trekkers free of charge. Your weary feet and bodies will be glad to see them. Make sure you let them know they are a bunch of legends!
Preparing for Trek with strength training
Blister prevention strapping
Blister prevention for toes
Train on course
Train on the trail whenever possible or on other uneven & hilly terrain!
Keep a training diary and record the distances & sections of the trail you’ve covered.
You can log your kms on your fundraising page to keep your supporters up to date on how you're doing.
The 10% rule
- Include 1 hill per week in the first 4 weeks then...
- Add specific hill-repeat training 1-2 x week for 8 weeks
- Hill repeats (especially downhill) are the most important!
Why? Downhill eccentrically loads muscles as they lengthen and this produces higher muscle forces / demands.
Be careful when running downhill because of the increased risk of injury.
Cross train with swimming, cycling, boxing, cross-trainer, rowing, or weights.
- This helps to prevent injuries
- Maintain fitness during injuries
- Makes training more interesting
If time is a problem, use ‘interval training’ – it is faster, more intense, boosts muscle strength / stamina and improves muscle endurance
Test your shoes
- Wear a good pair of hiking boots or running shoes.
- Make sure they are well broken in before the event by wearing them on practice walks.
- A spare pair of broken in shoes is recommended at the Fun Stops.
Don't try anything new
Don't try anything new just before the event.
Don't wear a fancy new pair runners or try a new fancy drink.
Try & test everything before hand!
Take a break
- What to eat / drink
- How long to rest for
- What gear changes you’ll need
- Time needed to warm back up
Go as fast as your slowest member
Time on your feet
The most important part of training is the repeat long walk, where you do back-to-back walks on successive days.
Find a rhythm
Make it fun
Fun provides entertainment and encouragement.
Arrange your training walks to finish at a beach or local cafe, then invite friends and family to join you.
You should now be fit, so ‘freshening up’ is more important now!