Get walking-holiday ready: Your preparation plan

You’ve chosen your walk, booked your holiday and now the countdown is on.

Whether you’re tackling one of New Zealand’s Great Walks, heading overseas to walk the Camino de Santiago or joining a guided walking tour, a little preparation can make a big difference to how much you enjoy the experience.

Walking 15 or 20 kilometres in a day might not sound too daunting. But doing it over hills, carrying a pack and then getting up the next morning to do it all again is a different story.

So, if your walking holiday is on the horizon, here’s our eight-week guide to getting your body, your feet and your plans ready for the adventure.

A quick note before you start: Eight weeks should give you a useful preparation window if you already walk regularly and have a reasonable level of fitness. If you’re starting from scratch, have an injury or health condition, or are planning a particularly strenuous or high-altitude walk, give yourself longer and consider getting professional advice.

Eight weeks to go: Know what you’re preparing for

Before you start clocking up kilometres, take a good look at what your holiday actually involves.

How far will you walk each day? What is the terrain like? How much climbing and descending is involved? Will you be walking for two days or ten?

Distance only tells part of the story. A 15km walk on relatively flat tracks is very different from 15km involving a long, steep climb.

Start your training with a reasonably long walk to get a feel for where your fitness is now. From there, you can gradually build your distances over the coming weeks.

This is also the time to check the practicalities. If you’re travelling overseas, make sure your passport and visas are sorted and check whether your route crosses any international borders. Take out travel insurance and read the policy carefully to make sure it covers the activities you’re planning, particularly if you’ll be walking at altitude or in more remote areas.

Seven weeks to go: Sort out your feet

If you need new walking shoes or boots, now is the time to buy them.

Rather than choosing footwear based on what a friend wore on their walking holiday, visit a specialist outdoor or walking/running footwear store. Staff can help you find footwear that suits your feet, the terrain you’ll be walking on and the load you’ll be carrying.

Take the socks you intend to walk in with you when you’re fitted, and don't assume you need a heavy hiking boot. Depending on the walk, a lighter hiking shoe or trail shoe may be more comfortable.

Then wear them. Start with shorter walks and gradually increase the distance so you know they are comfortable before you leave.

Six weeks to go: Add hills and a pack

Your training should start to look more like the walking you’ll be doing on holiday.

If your route includes hills, find some hills. If you live somewhere relatively flat, stairs can help. Adding some simple strength exercises for your legs and core can also prepare your body for climbing, descending and carrying a pack.

Start training with the day pack you’ll use on your holiday too. Add weight gradually until you're carrying roughly what you expect to take each day.

This is a good time to try walking poles if you plan to use them. They can take some getting used to, so practise with them rather than making your first attempt on day one of the trip.

Five weeks to go: Work out how you're getting there – and back

It's easy to spend so much time thinking about the walk itself that you forget about getting to the start.

How will you reach the trailhead? If you're driving, can you leave your vehicle there for several days? And if your walk finishes somewhere completely different, how will you get back?

You may need to book buses, trains, shuttles, accommodation or luggage transfers. This applies just as much to walking holidays in New Zealand as those overseas.

If you're walking independently, download any maps or navigation apps you'll need and check mobile coverage. Leave a copy of your itinerary with someone at home, particularly if you're heading somewhere remote.

Four weeks to go: Practise doing it all again tomorrow

This is where your training gets interesting.

Try two longer walks on consecutive days. They don't necessarily need to match the distances you'll cover on holiday. The point is to experience heading out again when your legs and feet are still feeling yesterday's effort.

Pay particular attention to your feet. Good socks can make a big difference, and if you notice rubbing or a ‘hot spot’, deal with it before it becomes a blister.

Keep your toenails trimmed too. Long descents can push your toes against the front of your shoes, and sore or bruised toenails can quickly take the fun out of walking.

Three weeks to go: Decide what you're taking

What you need to carry depends enormously on the type of walking holiday you've chosen.

If you're on a guided or supported walk, or using a luggage transfer service, you may only need a day pack. That might include water, lunch and snacks, rainwear, an extra layer, sunscreen, hat, phone, power bank, basic first aid and blister supplies.

If you're carrying everything yourself, weight becomes much more important. You'll need to think carefully about clothing, toiletries, food, water and potentially sleeping equipment. Weigh your loaded pack and train with it before you leave.

Te Atatu Toasted founder Clare Robinson has shared what she packed for her 14-day adventure on the Camino trail.

Use her list or other suggested packing lists for inspiration – you need to pack for your walk. What you need for a summer coastal walk will be very different from what you need in the mountains.

Two weeks to go: Have a dress rehearsal

Pick one of your longer training walks and treat it like a day of your holiday.

Wear the clothes, shoes and socks you're taking. Carry your pack with the gear, food and water you expect to have with you. Eat the breakfast you're planning to eat and take the snacks you intend to carry.

It's a great way to discover the little things you haven't thought about while you still have time to fix them.

And don't forget breakfast when you're planning your food. A little Te Atatū Toasted muesli goes a long way, which is particularly handy when space and weight matter. A small serving of our muesli provides at least 5g of fibre, and you can add yoghurt, milk and fruit where they're available.

If you're heading somewhere more remote, work out what you'll eat it with and what you can realistically carry. There is no point packing your normal breakfast if you can't get fresh milk halfway up a mountain.

One week to go: Ease off

You've done the work. Now is not the time to squeeze in one enormous final training walk.

Reduce your distances and give your body a chance to recover so you start your holiday with fresh legs.

Check the weather forecast, transport arrangements and bookings. Make sure you've got any medications you need, check your travel documents and insurance details, download maps and charge your devices and power bank.

Then lay out everything you're planning to carry and take another look.

Do you really need all of it?

The day before: Put your feet up

There is nothing more to prove.

Have a gentle walk if you feel like it, drink normally, eat well, check the next day's weather and route and get a good night's sleep.

Then all that's left is to enjoy the adventure.

After all those weeks of preparation, there's something pretty satisfying about finally putting on those well-worn walking shoes, picking up your pack and taking that first step.