A trekkers guide

Trekkers Mini-Handbook

Trekking OR TRAIL RUNS - is test of Endurance and strength - Not speed !

Trails and Treks are often used synomously in travel circuits! While hiking and trails means walking or running at a well marked and ladden path ( concrete or rough /jungle paths) ; Treks means gaining significant altitude over short time span/ days. Both have different challenges and preparations to be done !

Understanding the Fundamentals

Study the terrain foremostly – Is it a Jungle trail ? Paved path ? Rocky climbs ? Or mere elevation gain on a concrete path ?
If Its a Jungle / not concrete path – then invest in a trek kind shoes (with hard soles ), light weight and non-foldable . This will save from the rough granular ground and give better grip .
If mountainous climb the same shoes will work . However if its a steep elevation climb with concrete path like in (Kedarnath/ Ajanta/Gangotri glaciers ) a high-cushion (foam) shoes will work good over a hard soled one probably.
Check the temperature and distances to be covered and ranges of temp variations – Normally most treks and runs starts early morning or late evening (post sunset )….and body gets heated rapidly within a kilometer of climb . So preferably wear Gym wear , lose fitting , sweat absorbent garments as you start the race/trek . If distances more than 15 Kms , and substantial drop in temperatures – Please carry additional layers in BACK PACK ONLY . Carry multiple layers for head, arms and shoes with a Rain cape (without fail). You could have sun shades and sunscreens .
In many Trail runs conducted during Night – you may require a head light/ head mounted torch light to help you finish the race !
Do not use ear pods / music in any Trek/ Trail runs ! Be alert on sounds and noises . Running on flat race ground and Jungle are two different ball games . You need to remain connected with your group and other participants on ‘sights’ and ‘sounds’ …while keeping focus on your steps and pace too .
Stop in between for enjoying the view and capturing your notes using your Cam . Races are fun -Not torture !
Always try to run/ walk with weight on toes (not heels) , shoulders back arm swinging full – if ground is smooth and steep . If its a rough /uneven terrain donot use toes alone ! Use entire foot print and mostly heels , since pebble loosening / may lead to slipping / injuries . Donot wory about speed in uneven terrain – focus on stability of the body and keep your centre of gravity towards core muscles .
Wearing knee caps / Compression socks may help – if its convenient for you .
Most of the Races / Treks have support groups / event organizers – with water / Fluids / energy supplementation station . However if you are planning a experience within your friend circle – carry plastic water pouches (refillable) or camel back packs for more 40 kms races (if u like ). Keep 1-2 protein bars/ Chocolates/ dry fruits for longer altitude climbs with a 24 hour deadline ! This will especially be useful for treks in Uttarakhand ..where the journey is rough and rustic !
Carry your medicines . Keep atleast 2 days for acclimatization . Donot over strain. Keep resting …

Trekkers Mini-Handbook

Trekking OR TRAIL RUNS - is test of Endurance and strength - Not speed !

Understanding the Fundamentals

Golden Rule : Try to keep Heart rate less than 100-120 beats per min . So you tire less ! Breathe deep and slow

First Trail Race runs are always Memorable - Not for the STRAVA SCORE -But for taking the "unfamiliar path "

The Aravalli Trail runs , 2024 , December