Here are three actions to focus on now to ensure your summer trips are a success. By Duncan Grant

These points will improve your fitness and help you prepare for a multi-day tramp. You don’t have to spend all your spare time training; just fitting some of these ideas into your weekly routine can all add up. 

Be the Weekend Warrior

Walking for several days in a row, often for 5–8hr or more, may seem daunting if you’ve had a quiet winter but is achievable by breaking the day into chunks with lots of rests and snacks. To prepare for this, if you don’t have time during the week, go for a walk on two consecutive days to accustom your body to such exertion. Begin doing this at least a couple of months before your planned trip so fitness can be built up. You could try one short walk and one long walk, then extend them both by 30 minutes each week. 

Explore your local terrain

Your multi-day trip will require a fair bit of uphill and you may even cross a pass. So, add a few hills into your weekend hikes. Explore your local region, there could be tracks and areas that you never knew existed. It’s not a race, so pause, take in the scenery, catch your breath and go at a comfortable pace. I break a climb into small stages and have a drink and a treat at each stop; it helps boost my morale. 

Time on your feet – don’t make it complicated

The best preparation I once had for a multi-day tramp was as a student working in hospitality. The time on my feet greatly added to my tramping fitness. 

Here are some simple ideas to include in your work schedule. They  all add up if you’re short of time. You can even walk to work and break-in your hiking boots.

→ Use a standing desk 
→ Park further away from work or get off the bus a stop earlier and walk
→ Take a lunch-break lap around the streets
→ Have a walking meeting once a week
→ Take the stairs rather than the lift

The final reminder: take lots of snacks, break-in your footwear, do a few practice walks with a full pack. Enjoy yourself.