🥾 From rusty to ready: Hiking edition

When you picture yourself on a hike of 5–7 hours, do you wonder: Will I really manage the whole day?

The truth is – yes, you can!

With a few simple steps you’ll feel stronger, steadier, and ready to enjoy every view (not just the next rest stop).

Week 1–2: 3 walks of 30–40 minutes, mostly flat.
Week 3: Add one longer walk of 1.5–2 hours, include gentle hills.
Week 4: Aim for one walk of 3 hours. Bonus: practise with your daypack (5–7 kg).

👉 If you can comfortably walk 3 hours at home, you’ll manage 5–7 hours on tour with breaks and company.

(Want more ideas? Check out our blog post: Getting fit for your hiking adventure)

Break them in: Even “old friends” from the cupboard need a test walk – glue can dry out, and a sole falling off at kilometre 3 is not a good surprise. You wouldn’t be the first of our participants this has happened to! 👟
Check socks: Thin liner socks under hiking socks reduce blisters.
Daypack practice: A few walks carrying water & snacks prepares shoulders and back.

Hydrate well: Drink small sips regularly – not just when you feel thirsty. A pinch of salt in your water or a handful of salted nuts helps replace minerals lost through sweat.
Stretch on the go: If your calves or hamstrings tighten, pause for a 30-second stretch – better to stop briefly than limp for hours.
Keep energy steady: Eat something small every hour (nuts, dried fruit, or a muesli bar). Regular snacks keep your blood sugar stable so you don’t hit the “energy wall”.
Listen to your body: If you feel early twinges of cramp, slow down, drink, and stretch – catching it early makes all the difference.

Pace yourself: Start slow, save energy for later hills.
Snack often: Nuts, dried fruit, or a muesli bar every hour.
Stretch at the end: Calves, hamstrings, and hips thank you the next morning.