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Home > Get involved > Fundraising and events > Overseas/UK challenges >An overseas trek is completely different to everyday walking and requires preparation and training. You should start to train several months before the event – even if you have a good level of fitness.
This section contains information about diet and foot care. There is also an example training schedule - which is meant as a guide only. If you register for a trek the tour operator will send you a specific training plan for that trek.
You should always consult your doctor before undertaking a serious change in exercise or diet. Please note that CLIC Sargent cannot take any responsibility for injury or illness caused as a result of using this guide.
You can download the training guide at the bottom of this page
Why walking is good
- It strengthens your heart, reducing the risk of heart attack and stroke.
- It improves circulation, breathing and endocrine functions.
- It tones muscles and strengthens bones, reducing the risk of osteoporosis.
- It reduces blood fat and cholesterol.
- It burns calories and helps you manage your weight.
- It boosts mental performance and improves psychological well-being.
- It enables you to solve problems, manage stress and reduce anxiety.
Ways to avoid injury and discomfort
- Touch the ground heel first, roll forward through the arch, over the ball of your foot to your toes, which push off to start another step. This reduces the risk of shin splints and tendon pulls.
- Walk with your head up and eyes focused ahead.
- Keep your shoulders level, pulled back and down, lift your chest.
- Contract your abdominal muscles, pressing them towards your spine.
- Carry your arms at 90° angles and pump them forward and back, rather than side to side.
Why walk faster?
The faster you move, the better your cardiovascular workout. But try to keep an even stride and maintain a steady pace. To walk faster try to:
- Accelerate your arm movements.
- Take smaller, quicker steps.
- Avoid leaning forward and arching your back to prevent lower back pain.
