Physical Preperation
We anticipate that you will hike 4-7 miles per day over varying terrains during trek (up and down with some fairly steep hills). With this in mind, we recommend each person, youth and adults, who plan to participate, begin a walking/exercise routine.
We anticipate that you will hike 4-7 miles per day over varying terrains during trek (up and down with some fairly steep hills). With this in mind, we recommend each person, youth and adults, who plan to participate, begin a walking/exercise routine.
Walk
Walk
We suggest that you begin in March walking or running three times a week for at least 1-2 miles (30 minutes) each time. As your cardiovascular endurance increases, it would be ideal to increase your frequency (4-5 times a week) and distance. We suggest working up to daily exercise for those who are not used to exercising. Over the next several months work towards walking 3-5 miles at one time (60 minutes) at least once during the week. Grab a friend or family member and take a walk, jog, hike, or participate in a sport. Exercise is much more fun (and safe) with an exercise buddy.
We suggest that you begin in March walking or running three times a week for at least 1-2 miles (30 minutes) each time. As your cardiovascular endurance increases, it would be ideal to increase your frequency (4-5 times a week) and distance. We suggest working up to daily exercise for those who are not used to exercising. Over the next several months work towards walking 3-5 miles at one time (60 minutes) at least once during the week. Grab a friend or family member and take a walk, jog, hike, or participate in a sport. Exercise is much more fun (and safe) with an exercise buddy.
Take Care of Your Feet
Take Care of Your Feet
Shoes: Wearing the wrong shoes on trek will rub your feet wrong and that means foot pain and blisters. Hiking boots will work, but tennis/running shoes seem to work best. You don't need to have new shoes, but old, worn-out shoes are also not good. If you do not already have appropriate footwear, now is the time to start looking to purchase a pair. The most important thing is to break in your shoes before trek. By March, you should have secured lightweight hiking boots or supportive athletic shoes. Begin wearing the actual shoes you plan to wear for trek on your walks at least once per week. This way they will be properly “worn in” by June. It’s better to find out now if they will work for you than while we are on trek.
Shoes: Wearing the wrong shoes on trek will rub your feet wrong and that means foot pain and blisters. Hiking boots will work, but tennis/running shoes seem to work best. You don't need to have new shoes, but old, worn-out shoes are also not good. If you do not already have appropriate footwear, now is the time to start looking to purchase a pair. The most important thing is to break in your shoes before trek. By March, you should have secured lightweight hiking boots or supportive athletic shoes. Begin wearing the actual shoes you plan to wear for trek on your walks at least once per week. This way they will be properly “worn in” by June. It’s better to find out now if they will work for you than while we are on trek.
Toenails: Keep your toenails trimmed appropriately so you can avoid bruised or broken toenails… Ouch!
Toenails: Keep your toenails trimmed appropriately so you can avoid bruised or broken toenails… Ouch!
Socks: We want to prevent blisters. Keeping friction and moisture away from the skin is the rule. The right socks really make a difference. The best hiking socks are made of wool, synthetic materials (acrylic/polyester/nylon/spandex) or sometimes a combination of both. These allow for wicking moisture away from the foot, but also helps prevent friction local to the skin. During the trek, some of you may want to wear two pairs of socks. In this case, the inner sock being a thin, synthetic blend and the outer sock should be a natural blend, such as wool. You should change your socks each day of during trek. You should avoid 100% cotton socks. They don't let your skin breath and are more likely to lead to blisters. Below are a few resources for socks:
Socks: We want to prevent blisters. Keeping friction and moisture away from the skin is the rule. The right socks really make a difference. The best hiking socks are made of wool, synthetic materials (acrylic/polyester/nylon/spandex) or sometimes a combination of both. These allow for wicking moisture away from the foot, but also helps prevent friction local to the skin. During the trek, some of you may want to wear two pairs of socks. In this case, the inner sock being a thin, synthetic blend and the outer sock should be a natural blend, such as wool. You should change your socks each day of during trek. You should avoid 100% cotton socks. They don't let your skin breath and are more likely to lead to blisters. Below are a few resources for socks:
Six Tips to Consider When Choosing Hiking Socks (http://www.ems.com/ea-how-to-choose-summer-hiking-socks.html)
Six Tips to Consider When Choosing Hiking Socks (http://www.ems.com/ea-how-to-choose-summer-hiking-socks.html)
Terrain
Terrain
As mentioned above, the terrain that we will hike over will include up and down hills. We suggest when opportunity permits, that you vary your walking routine to include different levels of difficulty. This will help to condition your body and heart for any challenge we will face on the trek. Walking may include hills and/or trails. We have a lot of great hiking trails in our community. Below are links to maps of local trails in Herriman:
As mentioned above, the terrain that we will hike over will include up and down hills. We suggest when opportunity permits, that you vary your walking routine to include different levels of difficulty. This will help to condition your body and heart for any challenge we will face on the trek. Walking may include hills and/or trails. We have a lot of great hiking trails in our community. Below are links to maps of local trails in Herriman:
Herriman City Primitive Trails (http://www.herriman.org/wp-documents/trails/HerrimanPrimitiveTrailSystemBuilt2013.pdf)
Herriman City Primitive Trails (http://www.herriman.org/wp-documents/trails/HerrimanPrimitiveTrailSystemBuilt2013.pdf)
Other Exercise
Other Exercise
Remember you will be pushing/pulling a handcart, so your muscles need to be ready. Incorporate pushups and crunches into your weekly routine at least three days per week. Start with 5-10 repetitions at a time and build up to 20-30 repetitions. Taking stairs are also a great way to train for some of the hills we will encounter. Go out of your way to take the stairs, don’t avoid them. You may find yourself doing extra stairs to help you get ready for trek.
Remember you will be pushing/pulling a handcart, so your muscles need to be ready. Incorporate pushups and crunches into your weekly routine at least three days per week. Start with 5-10 repetitions at a time and build up to 20-30 repetitions. Taking stairs are also a great way to train for some of the hills we will encounter. Go out of your way to take the stairs, don’t avoid them. You may find yourself doing extra stairs to help you get ready for trek.
Chart Your Progress
Chart Your Progress
Parents, young men and young women’s leaders, and ma’s and pa’s, please help our youth create a fitness plan and find opportunities to check on their progress and encourage them to be successful with their plans. This can include making fitness charts, pairing up with a fitness buddy, and planning someday/evening hikes as the weather improves in the Spring. We want everyone to have a positive experience and being prepared is the first step in that direction.
Parents, young men and young women’s leaders, and ma’s and pa’s, please help our youth create a fitness plan and find opportunities to check on their progress and encourage them to be successful with their plans. This can include making fitness charts, pairing up with a fitness buddy, and planning someday/evening hikes as the weather improves in the Spring. We want everyone to have a positive experience and being prepared is the first step in that direction.
Hydrate
Hydrate
As trek gets closer, begin to increase your daily water intake and perhaps eliminate soda from your diet. DRINK PLENTY OF WATER THE WEEK LEADING UP TO TREK.
As trek gets closer, begin to increase your daily water intake and perhaps eliminate soda from your diet. DRINK PLENTY OF WATER THE WEEK LEADING UP TO TREK.
Dehydration: Learn to recognize the signs of dehydration, and heat, and cold emergencies in yourself, and in others. Keep an eye on your friends and others in your trek family. If someone stops sweating and it’s a hot day, seek emergency medical assistance immediately. If someone has an altered state of mind and it’s a cold day, it could be hypothermia, so seek emergency medical assistance immediately. If you feel dizzy or disoriented, tell someone immediately!
Dehydration: Learn to recognize the signs of dehydration, and heat, and cold emergencies in yourself, and in others. Keep an eye on your friends and others in your trek family. If someone stops sweating and it’s a hot day, seek emergency medical assistance immediately. If someone has an altered state of mind and it’s a cold day, it could be hypothermia, so seek emergency medical assistance immediately. If you feel dizzy or disoriented, tell someone immediately!
Clothing
Clothing
It is a good idea to walk in your trek clothing at least one time before the trek, so you’ll know what to fix if the clothing doesn’t feel right.
It is a good idea to walk in your trek clothing at least one time before the trek, so you’ll know what to fix if the clothing doesn’t feel right.
Other Items
Other Items
Items like hats, Chapstick, sunglasses, and sunscreen are essential. The sun can be dangerous if you don’t take certain precautions. Getting a sunburn on the first day will make for a painful three days.
Items like hats, Chapstick, sunglasses, and sunscreen are essential. The sun can be dangerous if you don’t take certain precautions. Getting a sunburn on the first day will make for a painful three days.
Technology
Technology
Start your technology fast early. We live in a technological era, so going on a technology fast is not going to be easy when we are used to checking our social media accounts or text messages frequently. Starting to wean yourself off of your cell phone and other technology a few days before the trek starts will make the ‘tech fast´ easier than just attempting it cold turkey. Besides, you can’t bring your phones with you on trek.
Start your technology fast early. We live in a technological era, so going on a technology fast is not going to be easy when we are used to checking our social media accounts or text messages frequently. Starting to wean yourself off of your cell phone and other technology a few days before the trek starts will make the ‘tech fast´ easier than just attempting it cold turkey. Besides, you can’t bring your phones with you on trek.
Medical
Medical
Medications: Don’t Forget to bring any medications you are taking with you. If you have severe health problems, talk with your doctor about trek and seek his/her advice. Normal medical conditions can become severe emergencies if they are poorly managed on trek. For example, if you have asthma, you should always have a rescue inhaler in a convenient location. If you are allergic to bees, you should keep an EpiPen handy as well. Be sure to fill out the medical history completely and also let your leaders know before trek, if your medical needs require special attention.
Medications: Don’t Forget to bring any medications you are taking with you. If you have severe health problems, talk with your doctor about trek and seek his/her advice. Normal medical conditions can become severe emergencies if they are poorly managed on trek. For example, if you have asthma, you should always have a rescue inhaler in a convenient location. If you are allergic to bees, you should keep an EpiPen handy as well. Be sure to fill out the medical history completely and also let your leaders know before trek, if your medical needs require special attention.
Example Physical Prep Plan
Example Physical Prep Plan
Being prepared physically for the 2023 Trek will allow youth and leaders to enjoy the experience both physically and spiritually. Now is the time to prepare.
Being prepared physically for the 2023 Trek will allow youth and leaders to enjoy the experience both physically and spiritually. Now is the time to prepare.
Start walking and hiking now. Have good walking or hiking shoes. Break in newly purchased shoes now.
Start walking and hiking now. Have good walking or hiking shoes. Break in newly purchased shoes now.
Depending on your fitness level now, this is a basic plan to get you ready for Trek.
Depending on your fitness level now, this is a basic plan to get you ready for Trek.
Week 1 March 6-11: 2 walks/hikes 2 miles each.
Week 2 March 13-18: 2 walks/hikes 2 miles each.
Week 3 March 20-25: 3 walks/hikes 2 miles each.
Week 4 March 27-April 1: 3 walks/hikes 2.5 miles each.
Week 5 April 3-8: 3 walks/hikes 2.5 miles each.
Week 6 April 12 Prep Hike 6.0 miles.
Week 7 April 17-22: 4 walks/hikes 2.5 miles each.
Week 8 May 1-6: 4 walks/hikes 2.5 mile each.
Week 9 May 8-13 Temple walk 9.5 miles.
Week 10 May 15-20: 3 walks/hike 3.0 miles each.
Week 11 May 22-27: 3 walks/hike 2.0 miles each.
Week 12 May 29-June 3: 2 walks/hike 2.0 miles each.
Week 13 Trek