Key topics: Why must I get fit? | Carrying a pack | Training program | Basic Exercise Regime | Stretching, Flexibility, Core Stability | Realistic Training
Fitness Training
The trek really does have steep hills! They will make you work to cross over them!
Whilst it is well worth the effort, trekking the Kokoda Track is a physical challenge. Trekkers must be healthy and well prepared physically and mentally. There are long, hard slogs up hills with unsure footholds, in high humidity and perhaps heavy rain.
Trekkers have to carry some equipment (such as a small day pack), even if using a personal porter to carry the majority of personal equipment. There is no way, short of an evacuation, to pull out of the Track if the going gets too tough. And in some situations, to get to the nearest evacuation point still requires significant physical exertion. The requirement to push to one's full physical capability, and beyond, can be a major risk in trekking the Kokoda Track.
All trekkers must make special efforts to get in top physical condition for the trek. You should consult a physician well before the expedition date and make sure that you do not suffer from any chronic heart, lungs, cerebral, physical or any other serious illness. Please read the Medical Considerations section.
It is common sense to ensure that you are as fit as possible so you can enjoy your trek. If you lead a sedentary lifestyle you will need a minimum of three months physical training and preparation. You should be aware that it is your responsibility to ensure you are fit enough for the challenge, but No Roads will help you achieve this! Click here for one simple idea involving your workplace stairwell.
All trekkers must be aware that being well above your healthy weight range seriously impacts on your ability to complete the Track. If this is you, we highly recommend that you concentrate your training on an intensive weight loss/fitness program in consultation with a personal trainer to assist you with your fitness goals. If you require the services of a personal trainer please contact our office as we should be able to assist. You should consult with your medical practitioner before undertaking any new training program.
No Roads is not a medical facility and we take no legal responsibility for medical or other emergencies that may arise in the course of a trek. As your service provider and hosts we will take all necessary steps needed to evacuate injured or ill clients on the understanding that all costs involved will be paid to us before leaving the country (see insurance).
Trekkers have to carry some equipment (such as a small day pack), even if using a personal porter to carry the majority of personal equipment. There is no way, short of an evacuation, to pull out of the Track if the going gets too tough. And in some situations, to get to the nearest evacuation point still requires significant physical exertion. The requirement to push to one's full physical capability, and beyond, can be a major risk in trekking the Kokoda Track.
All trekkers must make special efforts to get in top physical condition for the trek. You should consult a physician well before the expedition date and make sure that you do not suffer from any chronic heart, lungs, cerebral, physical or any other serious illness. Please read the Medical Considerations section.
It is common sense to ensure that you are as fit as possible so you can enjoy your trek. If you lead a sedentary lifestyle you will need a minimum of three months physical training and preparation. You should be aware that it is your responsibility to ensure you are fit enough for the challenge, but No Roads will help you achieve this! Click here for one simple idea involving your workplace stairwell.
All trekkers must be aware that being well above your healthy weight range seriously impacts on your ability to complete the Track. If this is you, we highly recommend that you concentrate your training on an intensive weight loss/fitness program in consultation with a personal trainer to assist you with your fitness goals. If you require the services of a personal trainer please contact our office as we should be able to assist. You should consult with your medical practitioner before undertaking any new training program.
No Roads is not a medical facility and we take no legal responsibility for medical or other emergencies that may arise in the course of a trek. As your service provider and hosts we will take all necessary steps needed to evacuate injured or ill clients on the understanding that all costs involved will be paid to us before leaving the country (see insurance).
Any more than 15kg - too much!
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Do I have to Carry a Heavy Backpack?No.
You can choose to carry your own backpack if you have trained hard for the trek and are in great physical shape. Alternatively you can choose to hire a personal porter to carry your personal gear whilst you carry your day pack with a small supply of food, water and medical supplies. As a general guideline, if you are 55 years or older it is recommended that you hire a personal porter for your trek. |
Training ProgramThe following is a basic training regime for the few months preceding your trek. You do not need to be Super man (or woman) to complete the expedition but the fitter you are the more enjoyable you will find it. All trekkers should prepare by either walking or jogging everyday, where possible, and include resistance and endurance training (e.g. stair climbing, hills, inclines and any thing that goes in the upward direction). Half an hour per day should be a minimum.
To make jogging / walking interesting try the local parks or the odd mountain or three. Also invite a friend along, that way both of you will benefit from the exercise and you will have some-one to talk to. Upper body strength is also important. A person with overall muscle tone, rather than one who is built like a brick out-house is far better off. For those without access to gyms, push-ups, sit-ups and chin-ups are excellent. All can be done at home or when you are out jogging. |
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Basic Exercise Regime
Below is a basic exercise regime, which will condition and tone the muscle groups necessary to enable you to cope with the rigours of the Kokoda Track region.
- Sit-ups: repetitions of 20 daily - increasing by 5 at the beginning of each week - max level 50
- Pushups: repetitions of 10 daily - increasing by 5 at the beginning of each week - max level 100
- Chin-ups: repetitions of 5 daily - increasing by 5 at the beginning of each week - max level 30
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If you have a gym at your disposal, then aerobic exercise, boxercise and the like are all excellent ways to increase your oxygen intake capacity and muscle fitness. Swimming is a low impact exercise but has the same benefits as aerobics. If you don’t like to perspire then give swimming a try.
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Training your biggest muscle group, your thighs!
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Stretching, Flexibility, Core Stability
You should complete the stretches from these sheets at least twice a week, other than when training. You may wish to do it while watching TV at night, just make the time!
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Training Like it is the Real DealThe secret is to do exercises that simulate what the expedition will be like, so hiking with a pack up and down hills for a few hours is ideal. Don't forget to wear in your clothing and walking shoes/boots/socks so you discover any issues with them before it is too late. Wearing in your footwear usually takes several months of walking, not two or three training walks.
Consider training with 15-20kg of weight so that the recommended 12kg on the track will be lighter than what you're used to. This will offset the strength-sapping impact of PNG's humidity. If you are planning to use trekking poles, train with them now. (They are common now so no-one will think you're strange). We all have busy lifestyles so if this is not possible, a hike into the hills every two or three weeks would be beneficial. We believe this will really help you enjoy your time on the expedition. Never do on the Track what’s not been tested by you (for months) in training. That is, if you haven’t tried it during months of advanced training, don’t succumb to last minute “bright ideas” (from yourself or others) on the Track unless it has proven okay for you many times in training, for example:
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Discuss these topics on our Kokoda Trekking Community Forums
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