Mountain Trekking adventure

CEBU, Philippines - Mountain trekking is increasingly becoming popular.

The sense of adventure that the activity offers appeals to many people.

Aside of course from the good physical exercise that it entails.

But in order to get the most out of the experience, you don't just get up and go. Proper preparation is necessary, especially for a trek that's intended to be far more than simply sight-seeing. In which case, the trek distance, ascent, descent and altitude all require specific preparation to ensure you get the maximum experience.

Start your trekking training early.

Even if your planned trek is 12 months away, it's never too early to get started on a trek conditioning program. Look to build your strength and fitness gradually, giving your body time to adapt to the new demands that you are placing on it. That way you can enjoy your trek training and avoid risking injury by trying to do too much too soon.

Choose the correct footwear for your trek.

Good quality and appropriate footwear for your trek and your walking training is essential. Supportive hiking shoes with ankle protection are important, but beware of ankle cuffs that are too high as they can irritate the Achilles tendon at the base of your calf. Look for an ankle cuff that is scooped away at the back. Also, make sure that your trekking shoes are thoroughly broken in beforehand and your feet have bedded in; the time for blisters is now, not during your trek. When purchasing your shoes, try to shop in the afternoon when your feet have expanded slightly so that you get the correct size.

Don't forget your walking socks.

With plenty of footwear focus, it's easy to forget about the best type of socks to wear. The right shoes with the wrong socks will ruin your trekking trip; so when trying on boots, wear the same socks that you intend to use for your trek. Look for materials that have sweat wicking properties or that wick sweat away but are also waterproof.

Build leg strength with gym work.

Leg strength will be key for your trek, so in addition to walking training which will strengthen your legs, also try and include either gym exercises such as leg presses and weighted squats, or lunges and bodyweight squats.

Build your walking training.

Walking training will be the foundation of your training program and it is important to build steadily towards the sorts of distances that you will be doing on your trek. Initially, intersperse training days with rest days but as your fitness improves, look to include some back-to-back training days, which will more closely replicate your actual trek.

Train on similar walking terrain.

Walking training is essential but it is also important to try and mimic the conditions that you will experience as closely as you can. Try and train on similar terrain to that of your trekking location. For example, for a trek that includes climbing a mountain, try some weekend scrambling as part of your training. Also, practice in the same footwear and clothes and experiment with a loaded backpack - it makes a big difference to your speed over the ground.

Practice using your backpack.

It's likely that you'll be carrying items such as food, drink, spare clothing and possibly more, so your choice of backpack is important. Look for models with adjustable chest and waist straps so that you can position it correctly on your back and also with external compression straps so that the load doesn't shift. More specialist types have removable bladders for liquid consumption on the go, but remember that water and washing facilities may be limited, so sterilization may be difficult. Practice using your backpack, loaded, as part of your training so that you are used to the weight and position.

Use walking poles.

Walking poles make a big difference to your trek. Lightweight and telescopic, they ease the load on knees and thighs on descents and give you 'two extra legs' on steep climbs. They can also be used to help clear vegetation and have numerous uses in a campsite. Definitely one to try.

Hydrate yourself frequently when walking.

Whether you are in a hot climate or not, your fluid requirements will increase significantly when trekking. Losses on the breath and from sweating will serve to reduce your blood volume, resulting in your heart having to work much harder. By the time you feel thirsty you will already be dehydrated, so try and drink small, frequent quantities of water throughout the day. Carry out the urine test to monitor your hydration: a pale straw color indicates that you are well hydrated, anything darker means that you need to drink more.

Fuel your trekking.

Similarly to hydration, your energy requirements will increase while you are trekking. Aim to eat small, frequent meals and snacks on-the-go to maintain energy levels. Fruit is preferable and frequently available, and are easy to eat on the move and excellent for an energy boost. During your training, experiment with eating on-the-go so that you get used to the feeling of food in your stomach when you are trekking.

Make sure you are fit to trek.

The fitter you are before you depart, the easier your trek will be. You will have spent a lot of time, effort (and probably money too!) to get to your trekking location, so it makes sense to get the most out of your trip by being in good shape and having suitable kit. (www.realbuzz.com)