Event information bar
Current events
Training : Trekking
The amount of training you need to do for any Scope event will depend on your current level of fitness. Remember that training is essential - these events are meant to be a challenge, but the more you prepare the more you will enjoy yourself! If you have not exercised for some time, please seek your GP's advice before beginning a new programme.
Warming up and cooling down
Warm up by jogging on the spot for a minute or so and exercise your arms in order to increase blood flow through your body.
Remember to spend time stretching all the major muscle groups before starting any exercise.
Keep covered up whilst warming up.
Cool down after exercise by gently decreasing intensity. Don't just stop suddenly as it could shock your body. Stretch out your legs, shoulders, back and arms to prevent them from becoming stiff.
Scope treks take place in extremely hilly and often mountainous terrain. You must make sure you are ready for five to six days of hiking by following a proper training schedule in the months before you go.
How shall I start?
If you have not walked for some time, begin by walking two-three times a week for around an hour. Whatever your fitness, it is better to do four separate hour-long walks than one long walk per week.
As you get into your training, increase weekend walks to around three hours, with one or two stops en route. Build up the hours you are walking, so that one month before departure you can hike for around six-seven hours a day over steep terrain. Taking a weekend off and trekking both days is really good training as it gets your body used to non-stop hiking.
Outdoors
Always wear the boots and socks you plan to take on the event, and get used to carrying a small daypack weighing 4 - 5kg.
Your daypack should include water, snacks, a compass and a small medical kit. Remember to tell someone where you are going and take a mobile phone with you if possible.
It is essential you find stretches of hilly terrain to get used to more strenuous hiking and get your feet and ankles used to uneven ground.
Practise walking up and downhill, downhill can be especially hard on your knees. You may find a trekking pole useful.
Indoors
It is always better to train outdoors, but work and family commitments may make this difficult during the week. In this case, make sure you do other forms of exercise as well.
Join a gym and get a fitness instructor to set you a programme. Stepping, jogging, uphill walking on the treadmill and aerobic classes are all good activities.
Other sports such as cycling, swimming and squash are all good for stamina and overall fitness.