So, You Signed Up for a Multi-Day Trek. Now What?
Mentally pumped, physically terrified? Here’s how to get trek-ready without turning into a fitness influencer.
Multi-day treks are one of the most rewarding things you can do while travelling. You get jaw-dropping views, zero WiFi, and that weird sense of pride that comes from wearing the same sweaty shirt three days in a row. But let’s be honest – they’re also tough. Blisters, sore legs, mental breakdowns mid-ascent... it’s all part of the fun. If you’re wondering how to train for it, what gear to focus on, or how to avoid crying on day two – this one's for you.
Looking for your next trekking adventure?
🏋️♂️ Physical Prep: You Don’t Need to Be a Gym Rat
No one’s asking you to run marathons. But walking 5–8 hours a day with a backpack does require a bit of stamina. A few easy ways to get trek-fit:
-
Walk more. Ditch the bus. Take stairs. Load up your daypack and go on local hikes.
-
Train with your actual gear. Practice walks in the boots you’re taking. Break them in (and your feet).
-
Focus on legs and core. Squats, lunges, planks – nothing fancy, but they help loads with balance and strength.
-
Do back-to-back training days. One long hike is good. Two days in a row? Even better – it gets your body used to the real thing.
🧠 Mental Prep: Trekking Is in Your Head (Mostly)
A lot of people give up on treks not because they can’t go on – but because they think they can’t. Mental prep is just as important as physical.
-
Expect discomfort. At some point, something will hurt. Accept it. You’ll power through.
-
Break it down. Don’t think about the whole trek. Think about getting to the next rest stop. Or the next snack.
-
Set your why. Is it the views? The personal challenge? Prove it to yourself. Having a reason helps when you’re struggling uphill.
🎒 Gear Basics: Keep It Light, Pack It Right
No need to go ultralight or spend a fortune. But smart packing = a better time.
-
Wear-in everything. Boots, socks, even your backpack.
-
Pack less than you think. You’ll thank yourself on day three.
-
Bring snacks you actually want to eat. Energy gels are cool, but trail mix or cookies might save your soul at 4,000m.
-
Layering > Bulky stuff. Think breathable, quick-dry, and versatile.
🧼 Hygiene, Sleep & Trail Realities
Let’s manage some expectations.
-
Yes, you’ll stink. You’re not meant to smell like a flower. Wet wipes are your friend.
-
Sleep might suck at first. Especially in altitude. Try earplugs, an eye mask, and a good sleeping mat.
-
Bathroom breaks are… creative. Bring toilet paper. Always.
-
Trek = eat everything. Don’t stress about calories. You’ll burn loads, and trail food will never taste better.
🧭 Local Guides & Porters: Show Respect
If you’re hiking with local guides or porters – especially in places like Peru or Colombia – know they’re absolute legends. They often carry more than you, go faster than you, and make your trip possible.
-
Be kind.
-
Tip fairly.
-
Learn their names.
-
Leave no trash behind.
Great prep takes you a long way!
A multi-day trek isn’t just something you do – it’s something you feel for days after (in your legs and your memories). If you prep a little, respect the trail, and keep your head in the game, you’re in for one of the best travel experiences out there. And when you're ready for the real commandments of trekking, make sure to check out: