How to Prepare for a 50km Trek

You’ve signed up for your first big trek, or perhaps you’re attempting round two. Either way, you’re in the perfect place. Our Physiotherapists, Clare and Alla, completed a fundraising walk for the Fred Hollows Foundation, walking 50km along Sydney’s gorgeous coastline from Coogee to Balmoral. Coastrek raised an amazing $2.5 million to treat preventable blindness around the world. If you are considering signing yourself up for an epic trek, here are their tips:

Event Preparation

One of their favourite exercises training for Coastrek is for Hip Stability

1. Tie a theraband around your ankles, so that there is some tension in the band when your feet are hip width apart
2. Take a step sideways, and drop into a slight squat position, then return back. Your kneecap should be centred over the middle of your foot
3. Alternate sides until you start to feel some fatigue in your glutes

Progressions

1. Practice stepping backwards 45 degrees
2. Dropping down into a split squat position

Extra Challenge

• Repeat the exercise sequence with your heels lifted, balancing on the balls of the feet

TIP: Strength in your glutes, quads and calves is key to successfully completing a long trek without injury. It is not just about the hours of pounding the pavement in training alone, but making sure you have strong muscles supporting your joints.

If you have difficulty maintaining good alignment of the pelvis, knees and ankles, you may need a physio assessment to outline specific stretches and strengthening exercises for your body

On the Day

Strapping tape

Have it with you and know how to use it. Many blister can be prevented with appropriate preventative taping. It can also work incredibly well when a particular muscle is starting to fatigue, to offload it and give some support. Your physio can teach you specific taping strategies for your body.

Hydration

Proper hydration is essential in making it to the finish line. Electrolyte mix in you water bottle will keep you going and prevent cramping and dehydration.

Trekking poles

Are very useful for when your legs get tired. They allow your Latissimus Dorsi and Triceps muscles to assist in propulsion, taking the pressure off your knees and hips. We were very glad we packed ours for Coastrek.