Spencer Yeomans

Spencer Yeomanshttps://wng-kosmos-wn-cms-uat.kaos.nibit.com.au:443/about/contributors/spencer-yeomansSpencer Yeomanshttps://public-web-wn.uat.wng.me/travel-wiser/practical/gear-for-your-next-camping-tripChoosing the best gear for your camping adventure can make all the difference to how much fun you have. Here’s what to look for and why.2023-08-08T10:00:00Z https://wng-kosmos-wn-cms-uat.kaos.nibit.com.au:443/travel-wiser/practical/gear-for-your-next-camping-triphttps://www.worldnomads.com<p>In an age where there’s no shortage of camping brands vying for your patronage, it’s important to be savvy when you need to update your kit. And whether you’re out for a multi-day trek, or enjoying a weekend by the lake, backpacks, tents, and sleeping bags are the most universal <a href="/create/learn/travelstorytelling/how-to-plan-a-winter-camping-trip">camping</a> items. So, as you hunt for the right ones for you, here are a few guidelines to help you along the way.</p> <ul> <li><a href="#1">Backpack</a></li> <li><a href="#2"> Tent</a></li> <li><a href="#3">Sleeping bag</a></li> </ul> <h2 id="1">Backpack</h2> <h3>Capacity</h3> <p>Measured in liters (L), <a href="/au/travel-insurance/activities/backpacking">backpack</a> capacity tends to range from 6L all the way up to 100L, with a few exceptions running smaller or larger than this spectrum. Here’s a rough guideline to help you pick a size depending on your activity:</p> <p><strong>Day trips: </strong>a capacity of 30L or less is sufficient for most day trips.  </p> <p><strong>Weekend trips: </strong>more space is needed for overnight gear, but the goal should still be to keep the pack as small as possible. 30L-50L is a good range for the weekend. </p> <p><strong>Multi-day: </strong>for a trip this length, you’ll need to bring extra food, clothing, and other essentials. Consider purchasing a 50L-70L backpack. </p> <p><strong>A week (or longer): </strong>depending on how well you can pack a backpack, 70L might be big enough. However, most of you will want something larger than 70L for a trip this long. </p> <h3>Sizing</h3> <p>When you’re getting sized for a backpack, remember that it’s not your height that matters – it’s your <strong>torso length</strong>. Most brands are pretty good at providing different sizing options, ranging from small to large, along with models specifically designed for men and women. However, if you find that you land somewhere between sizes, I’d suggest looking into a backpack with an adjustable suspension. These tend to be a bit heavier, but they give you the flexibility needed to find that perfect fit. </p> <p><strong>Waist size</strong> should be another consideration since most of your pack weight should be resting on your hips. As a rule of thumb, backpack waist belts can usually accommodate waist circumferences between 20-40 inches. If you don’t fall in that range, many packs give you the option to switch out the belt with something more suitable for your size.</p> <h3 style="text-align: left;">Additional features</h3> <p>A certain amount of ventilation keeps your back from getting too sweaty, and a generous amount of padding is great for comfort, if you don’t mind the extra weight.</p> <p>There’s also the matter of storage and compartments to aid in organizing your gear. Some packs come with a compartment specifically for your sleeping bag, most come with a top lid (also called a “brain”), and water bottle pockets are pretty standard. </p> <h2 id="2">Tent</h2> <p>To get a properly sized shelter, you’re going to need to determine how many people are going with you. If your tent is too large, you’re going to be carrying around more weight than necessary. If it’s too small, you and your pals are going to get to know each other far better than you ever planned on.</p> <p>As a rule of thumb, tents run smaller than their marketed capacity, so always size up when choosing a shelter. I like to use a two-person tent just for me, a four-person tent works great for a couple, and a six-person tent is perfect for a family of four.</p> <h3>Weather resistance</h3> <p>All tents serve two primary roles: protecting you from the elements and keeping the <a href="/travel-safety/worldwide/sunblock-or-insect-repellent-first">bugs</a> away. So how do you know if your tent will hold up in bad weather? In theory, it’s as simple as looking at the waterproof rating (measured in millimeters) on the tent. A fabric needs to have a rating of 1,500mm to be considered waterproof, though I’d recommend going much higher than that - ideally 3,000mm or more.</p> <p>In practice, though, you won’t really know if your tent is <a href="/explore/south-america/argentina/best-times-to-visit">waterproof </a>until you use it in the rain. For peace of mind, you can always give your tent a solid coat of waterproofing spray for extra protection.</p> <h3>Portability</h3> <p>Are your car camping or <a href="/explore/worldwide/sustainable-travel-for-women">backpacking</a>? For the former, portability won’t be much of a concern, but for the latter, you’ll want to pay close attention to this point.<br /> <br /> Weight and packed size play a large role when it comes to the portability of your tent. If you’re planning on carrying your shelter any reasonable distance, you’ll want to keep the weight below 5-6 pounds. Likewise, if your tent materials don’t fold down very well, it’s going to be hard to fit the tent inside of your pack. For the best portability, stick with synthetic materials (like polyester and nylon), along with aluminum or fiberglass poles. </p> <h2 id="3">Sleeping bag</h2> <h3>Shape</h3> <p>Sleeping bags come in a variety of shapes, but the most common are going to be mummy, rectangular, and semi-rectangular<em>.</em> As the name suggests, a <strong>mummy bag</strong> is going to hug your body and leave you with very little room to spread out. This is perfect when you want to conserve heat, or when you don’t want a heavy, bulky bag weighing you down on backpacking trips. </p> <p><strong>Rectangular sleeping bags </strong>provide much more room to spread out, but you’ll sacrifice warmth and portability for added comfort. This style is ideal for warm-weather car campers who won’t find themselves in any extreme conditions.</p> <p><strong>Semi-rectangular sleeping bags</strong> are a cross between mummy and rectangular. They have more space inside than a traditional mummy, but they’re also better at insulating than a rectangular. </p> <h3>Filling</h3> <p>The fill of a sleeping bag is what provides insulation against the cold. Your two options are going to be down and synthetic, though often, I’d suggest sticking with down.</p> <p>Down provides the most insulation, it’s very lightweight and compresses into a tight bundle. It’s the primary option that a backpacker should consider, and many car campers will appreciate it as well.</p> <p>Synthetic, on the other hand, is heavy, doesn’t pack down well, and lacks some insulative ability. However, it’s also the cheaper option, and it can keep you warm when it’s wet, unlike down. </p> <h3>Weight</h3> <p>Weight is important for any camping gear, and if you plan on hiking long distances with your sleeping bag, I’d recommend keeping it below three pounds. For shorter hikes or car camping, you can get away with a few more pounds tacked on, though it’s rare that you’ll find a sleeping bag that exceeds seven pounds.</p> <p></p>Getty Images/rbkomar 11463209472 Getty Images Camping tents in a pine sunny forest - scenic landscape during adventures on the lakes

https://public-web-wn.uat.wng.me/travel-wiser/practical/what-to-look-for-in-ski-gearBefore you hit the slopes, it’s important to know how to choose the right gloves, socks, layers, and outerwear to keep you dry and protected against the elements. Nomad Spencer offers his tips.2023-01-05T11:00:00Z https://wng-kosmos-wn-cms-uat.kaos.nibit.com.au:443/travel-wiser/practical/what-to-look-for-in-ski-gearhttps://www.worldnomads.com<p>Nothing screams “winter sports” quite like <a href="/travel-insurance/activities/ski-snowboard-travel-insurance">skiing</a>. The fresh powder, the crisp air, and the promise of a good time are what winter is all about. But before you head out to shred the gnar, check out the tips below to help you stay properly outfitted for <a href="/travel-insurance/activities/ski-snowboard-travel-insurance">ski</a> season.</p> <ul> <li><a href="#waterproof">Waterproof/windproof jacket and pants</a></li> <li><a href="#breathe">Breathability is key</a></li> <li><a href="#gloves">Extremity protection</a></li> <li><a href="#layer">Layer your clothes</a></li> <li><a href="#sunglasses">Don’t forget sunglasses</a></li> <li><a href="#sunscreen">Sunscreen is a must</a></li> <li><a href="#final">Final tips</a></li> </ul> <h2 id="waterproof">Waterproof/windproof jacket and pants</h2> <p><a href="/travel-safety/eastern-asia/japan/ski-safety">Skiing</a> gets you up close and personal with the cold, wet terrain, and will put a chill in your bones if you don’t wear the proper gear. First and foremost, you’ll want to find a solid jacket and pair of pants (or overalls) that are both waterproof and windproof. Any amount of moisture that seeps through your <a href="/travel-safety/worldwide/snow-gear-tips">clothing</a> will stick to your skin and lower your body temperature. If you don’t dry off and warm up, hypothermia and frostbite may set in.</p> <p>It’s worth noting that any article of waterproof gear will also be windproof; however, the opposite of that isn’t always true.</p> <h2 id="breathe">Breathability is key</h2> <p>It’s not just the water from the environment that you need to worry about, though. Your own perspiration can chill you as well if it’s allowed to sit on your skin for a long period of time. Truly waterproof gear, like the plastic poncho you might wear in the summer, doesn’t allow any moisture to pass through it from either direction. It works well in situations where you won’t be exerting yourself enough to get sweaty, but we all know that skiing doesn’t fall into that category.</p> <p>GORE-TEX was one of the first brands to create a material that’s both waterproof and breathable. It’s the gold standard for outdoor gear, which is why I try to fill my wardrobe with clothing that makes use of it.</p> <h2 id="gloves">Extremity protection</h2> <p>When you're exposed to cold temperatures, your body prioritizes keeping your core and vital organs warm. That means your extremities (fingers and toes) get the short end of the stick, as the blood vessels flowing through them start to constrict. The result is a decreased amount of heat that passes through the area, which is often why they’re the first places to show signs of <a href="/travel-safety/worldwide/frostbite-snow-safety">frostbite</a>.</p> <p>To combat the chill, consider layering your gloves, and wearing a thin pair underneath your heavy-duty, waterproof gloves. If that’s still not enough for you, some inexpensive hand warmers can heat things up even more. Just make sure you still have enough flexibility in your hands to grip your ski poles!</p> <figure><img src="https://media.worldnomads.com/learn/travelsmarter/choosing-ski-gear/ski-gloves.jpg" alt="Point of view of a skier holding ski poles on a snowy path through the woods." /> <figcaption>Consider layering thin gloves under your ski gloves for added warmth. Image credit: Getty Images / AscentXmedia</figcaption></figure> <p>For your toes, you can’t go wrong with a solid pair of merino wool socks. In fact, I’d recommend wearing these anytime you head out for a winter adventure – skiing or otherwise.</p> <h2 id="layer">Layer your clothes</h2> <p>Anytime you plan on enjoying the winter wonderland, layers are the way to go. A puffy jacket and an undershirt might be appropriate for building snowmen, but it’s far from ideal for winter sports.</p> <p>Whether you’re skiing, hiking, snowboarding, or mountaineering, I can’t stress the importance of layering enough. It’s the best way for you to regulate your body temperature and prevent the accumulation of moisture on your skin. Using the traditional method, there are three layers you should put on:</p> <p>The <strong>base layer</strong> is what goes on first. Its primary purpose is to wick moisture away from your skin so that even when you get sweaty, you won’t stay wet.</p> <p>The <strong>mid-layer</strong> is your insulator. Something like a fleece jacket works well for creating warmth without sacrificing breathability.</p> <p>And the <strong>outer layer</strong> is what you put on last. It should be waterproof and windproof since it’s your first line of defense against the natural elements.</p> <p>The great thing about layering your clothes is that you can add or subtract layers as needed. Getting too hot? Just remove your mid-layer, and you’ll still have the protection you need.</p> <h2 id="sunglasses">Don’t forget sunglasses</h2> <p>Goggles work well too, especially in blustery conditions. Either way, you’ll need something to protect your eyes from snow blindness, even on fairly cloudy days. Snow has reflective qualities that send harmful <a href="/travel-safety/worldwide/sun-safety-tips-for-travelers">UV rays</a> into your eyes from all angles, which is why you need to give them proper protection.</p> <p>In fact, snow reflects UV rays back with double the intensity. I’ve never been a huge fan of goggles myself, so glacier glasses are my eyewear of choice since they prevent light from entering in from the sides. You’re certainly welcome to go with whatever feels best for you, as long as you get full coverage protection.</p> <h2 id="sunscreen">Sunscreen is a must</h2> <p>If you’ve never been skiing before, you probably think I’m joking with this one. After all, it’s wintertime. Who bothers with <a href="/travel-safety/worldwide/sunblock-or-insect-repellent-first">sunscreen</a> when there’s snow on the ground?</p> <p>In fact, it’s <em>because</em> there’s snow on the ground that you have to be concerned about getting burned. The UV rays that cause snow blindness are what can lead to <a href="/travel-safety/worldwide/sun-safety-tips-for-travelers">sunburn</a>, especially at higher elevations where the atmosphere is thinner.</p> <p>Many skiers (myself included) have hit the powder without thinking twice about the effects the sun will have. After a couple of hours, imagine the shock when you take off your goggles to find that you have an oddly shaped sunburn on your face! I know it’s not fun, but applying sunscreen will save you a world of discomfort, both now and in the future.</p> <h2 id="final">Final tips</h2> <p>Everything covered above is just the basics. When it comes to choosing the right ski gear, there are a few other things that you’ll want to consider, in addition to warmth, waterproofing, and breathability.</p> <p>For example, skiing is different from other winter activities due to the importance of aerodynamics. Perhaps you’ve put on enough layers to feel warm at 0°F (-18°C), but if you look like a blimp, you’re not going to cut through the air very well. Tapered and form-fitting ski gear is a must if you care about efficiency of movement.</p> <p>Along the same lines, try to find a ski jacket that has a drawstring around the waist. It’s an essential feature that prevents snow from flying up under your jacket and helps with aerodynamics as well.</p>Getty Images / Cavan Images 11205717892 Getty Images A goggle-wearing skier covered in snow smiles at the camera.

https://public-web-wn.uat.wng.me/travel-wiser/practical/how-to-choose-the-right-hiking-gearThe proper hiking boots, socks, and poles can help you avoid injury and discomfort, so you can focus on the joys of tackling the trails.2024-12-06T11:00:00Z https://wng-kosmos-wn-cms-uat.kaos.nibit.com.au:443/travel-wiser/practical/how-to-choose-the-right-hiking-gearhttps://www.worldnomads.com<p>Whether it’s for the accomplishment of <a href="/explore/africa/tanzania/climbing-mt-kilimanjaro-or-attempting-to">summiting a mountain</a>, the sweeping views, or the satisfaction of getting into shape, we all have our reasons for <a href="/travel-insurance/activities/hiking-travel-insurance">hiking</a>. It might not be easy, but nothing worth doing ever is.</p> <p>In the <a href="/create/learn/travelstorytelling/how-to-train-for-a-hiking-trip">pursuit of our goals</a>, it’s our gear that supports us along the way, which is why it’s so important to choose the right hiking equipment. Since our feet and legs are the most prone to impact and injury, we’ll be taking a look at how to choose the proper boots, socks, and poles for your journey.</p> <ul> <li><a href="#boots">Choosing the right hiking boots</a></li> <li><a href="#socks">Choosing the best hiking socks</a></li> <li><a href="#poles">Choosing the best hiking poles</a></li> </ul> <div style="padding: 56.25% 0 0 0; position: relative;"><iframe width="300" height="150" style="position: absolute; top: 0; left: 0; width: 100%; height: 100%;" src="https://player.vimeo.com/video/943487499?badge=0&autopause=0&player_id=0&app_id=58479" frameborder="0" allow="autoplay; fullscreen; picture-in-picture; clipboard-write" title="Travel Wiser | Hiking Gear"></iframe></div> <script src="https://player.vimeo.com/api/player.js"></script> <h2 id="boots"><br />Choosing the right hiking boots</h2> <p>A good pair of <a href="/travel-safety/worldwide/essential-hiking-safety-tips">hiking</a> boots can mean the difference between comfort and agony, so it’s worth paying extra attention to these. While there are a staggering number of options when it comes to footwear, they can broadly be broken down into three categories:</p> <h3>Mountaineering/winter boots</h3> <p>Designed for use in the most rugged environments, mountaineering boots have a stiffer sole and higher ankle height for added support on uneven terrain. They’re usually well insulated and waterproof as well, thoroughly protecting your feet against the elements.</p> <p><strong>Best use:</strong> mountaineering, winter hiking, and backpacking.</p> <figure><img src="https://media.worldnomads.com/learn/travelsmarter/choosing-hiking-gear/hiking-boots.jpg" alt="A man ties his hiking boots while sitting on a flight of stairs." /> <figcaption>A good pair of hiking boots can mean the difference between comfort and agony. Image credit: Getty Images / South_agency</figcaption></figure> <h3>Hiking boots</h3> <p>Standard hiking boots are what most of you will want to go with. Though they lack some of the support and durability you’ll find in mountaineering boots, they make up for it in flexibility, weight reduction, and a much shorter break-in period. Overall, they’re a versatile option that performs best on day hikes over easy to moderate terrain.</p> <p><strong>Best use:</strong> day hikes and short backpacking trips.</p> <h3>Hiking shoes</h3> <p>As opposed to hiking boots, hiking shoes have a low-cut ankle and a more flexible midsole. The reduction in material and flexible sole create a lighter shoe that allows your foot to bend and flex naturally while walking. This prevents other joints from receiving as much impact, minimizing the occurrence of stress and injury.</p> <p>However, a flexible sole will cause your foot to wrap around rocks and other protrusions, creating fatigue over time. That’s why it’s not advisable to wear shoes like this on long mountain treks where your feet will constantly be curling around the jutting features of the landscape.</p> <p><strong>Best use:</strong> day hikes, ideally on well-maintained trails.</p> <h2 id="socks">Choosing the best hiking socks</h2> <p><a href="/explore/northern-europe/iceland/top-hiking-and-trekking-trails-in-iceland">Hiking</a> boots are important, but so are what you put into them – namely, your socks. Without the proper pair of socks, your feet will quickly become uncomfortable and full of blisters and have trouble regulating temperature. Here are some features to pay attention to:</p> <h3>Sock height</h3> <p><strong>No-show socks</strong> are very short, ending just below the ankle bone. They provide little to no protection against skin-to-boot abrasions, so they should only be worn with low-rise trail-running shoes and hiking shoes.</p> <p><strong>Ankle socks</strong> go a bit higher up, covering the ankle bone. The extra protection makes them suitable for low- to mid-cut boots and shoes.</p> <p><strong>Crew-cut</strong> socks are by far the most common. They ride higher up the leg, stopping just shy of the midpoint of the shin, giving you plenty of cushion when wearing traditional hiking boots that have high cuffs.</p> <p><strong>Knee-high</strong> socks are harder to come by, and most of you likely won’t need them. They’re commonly used in mountaineering boots, and in cases where you’d be hiking in a sub-freezing climate.</p> <h3>Sock fit</h3> <p>Socks that are too big can create folds and wrinkles, leading to blisters, while socks that are too small can cause painful pressure points. When you’re trying socks on, look for something that feels snug but not overly tight. You don’t want them moving around inside your boots every time you take a step, but they shouldn’t be suffocating your foot either.</p> <h3>Hiking sock materials</h3> <p>It’s unlikely that you’ll find a pair of socks that only makes use of one material. Even the lauded Merino wool socks often use a blend of wool and synthetics (like polyester) for added durability and faster drying.</p> <p>With that in mind, it seems I just spoiled the answer to the best hiking sock material. Merino wool is a crowd favorite for a reason, providing superior cushion, temperature regulation, and odor resistance. It’s also a lot less itchy than older models of wool socks.</p> <p>Polyester and nylon are also fairly common synthetic options, which are great for durability and moisture-wicking.</p> <h2 id="poles">Choosing the best hiking poles</h2> <p>Hiking poles are used to enhance your stability on the trail. They typically come in sets of two poles, though in practice, many hikers use only one. A couple of points to look at here are the pole’s length, and other handy features like adjustability, weight, and locking mechanisms.</p> <h3>Length</h3> <p>When you’re holding your poles with the tips on the ground by your feet, your arms should be resting at a 90-degree angle. If you plan on getting adjustable poles, and you’re taller than 6 feet, you should target a set with a maximum length of at least 51 inches. If you’re shorter than 6 feet, you can always adjust the poles until they’re the perfect length for you.</p> <h3>Adjustability</h3> <p>While there are some fixed-length poles out there, most are adjustable within a range of 24-55 inches. Remember to keep your arms at a 90-degree angle on flat ground, but feel free to extend the poles when you’re going downhill, or shorten them when going uphill. Doing so will give you more leverage and stability over different terrain.</p> <figure><img src="https://media.worldnomads.com/learn/travelsmarter/choosing-hiking-gear/hiking-poles.jpg" alt="A woman hiker sits beside a stream, with hiking poles laid next to her." /> <figcaption>Hiking poles can enhance your stability on the trail. Image credit: Getty Images / mapodile</figcaption></figure> <h3>Weight</h3> <p>Most hiking poles land somewhere between 15-20 ounces in weight. However, if you’re willing to spend a little more money on an ultralight pair, you could easily shave that number down to 5 ounces.</p> <h3>Locking mechanisms</h3> <p>All hiking poles come with a locking mechanism. It prevents the poles from expanding or collapsing after you’ve set them to the desired length.</p> <p>An <strong>external lever lock</strong> is essentially a clamp that can be easily adjusted, even when you’re wearing gloves.</p> <p>A <strong>twist lock</strong> uses an expander and screw and tends to be one of the most durable options.</p> <p>A <strong>push-button</strong> lock snaps into place with a single pull and can be collapsed again after pushing a button.</p> <p>Locking mechanisms will loosen over time, so always check to make sure they’re secure before you set off on your hike.</p>Getty Images / Popartic 1525336436 Getty Images A hiker crosses a log bridge over a stream.

https://public-web-wn.uat.wng.me/travel-wiser/practical/how-to-train-for-a-hiking-tripWhether you’re setting off on a day hike near home or a multi-day adventure, you need to be prepared, you need to know what to pack, and you need to be fit enough to undertake it.2022-04-06T10:00:00Z https://wng-kosmos-wn-cms-uat.kaos.nibit.com.au:443/travel-wiser/practical/how-to-train-for-a-hiking-triphttps://www.worldnomads.com<ul> <li><a href="#why">Why train?</a></li> <li><a href="#where">Where to start</a></li> <li><a href="#create">Create a routine</a></li> <li><a href="#essential">Essential gear</a></li> <li><a href="#training">Training exercises</a></li> </ul> <p>Do you have your sights set on a <a href="/travel-insurance/activities/hiking-travel-insurance">hike</a> – a lengthy one-dayer or a multi-day hike requiring camping equipment and other supplies? No matter what you’re planning for your epic <a href="/travel-insurance/activities/backpacking">backpacking</a> journey, you’ll want to train beforehand to really get the most out of your experience. Even if you think you’re already in good shape, backpacking is a grueling endurance game that can knock anyone off their feet. So, to get ready for the big day, here are a few tips that you can follow to prepare both physically and mentally.</p> <h2 id="why">Why train?</h2> <p>Training isn’t always a pleasant experience, but it’s a necessary evil if you want to have a better backpacking trip. Trying to tackle a <a href="/create/learn/travelstorytelling/how-to-choose-the-right-hiking-gear">multiday hike</a> without preparing your body for it is a recipe for disaster. Muscle fatigue will slow down your pace, making it hard to reach your campsite at a reasonable time. On top of that, pushing your body too hard is likely to cause injury, which may require you to cut your trip short depending on the severity.<br /> <br /> If you take the time to train, you’ll have more energy at the end of the day as well. This will allow you to enjoy more of your time at the campsite, instead of crashing right after dinner. You may even feel motivated enough to explore some side trails that bring you to scenic vistas that would have been missed otherwise.</p> <h2 id="where">Where to start</h2> <p>First things first, you’ll want to learn about where you’re <a href="/travel-insurance/activities/hiking-travel-insurance">hiking</a>. If you’re gearing up for a trek in the mountains, your training regimen is going to look a lot different than what you’d do for a hike through a desert. Find out where you’ll be backpacking (i.e. elevation changes, total miles, weather conditions), so you know what conditions to expect.</p> <p>Once you know where you’ll be hiking, try to find a training location that mimics the environment you’ll be in. Since most <a href="/explore/backpacking-checklist-dos-and-donts-on-the-road">backpacking</a> trails come with ups and downs, it makes sense to train in an area that has elevation changes. If you already live in the mountains, you’ve got everything you need in your backyard. Otherwise, find a hill nearby, or use a flight of stairs to get used to walking vertically as well as horizontally.</p> <figure><img src=" https://media.worldnomads.com/responsibletravel/How-to-train-for-a-hiking-trip-in-article.jpg" alt="people hiking in mountains" /> <figcaption> Photo credit: Getty Images</figcaption></figure> <h2 id="create">Create a routine</h2> <p>Training is only useful if you stick with it and stay consistent. Working out for a couple of days and then taking a week off isn’t going to give you the results that you’re looking for. While you don’t have to exercise every day, make sure you’re sticking to a strict schedule, ideally getting your heart pumping at least three or four days a week.</p> <p>Spend more time on your feet, too. If you have a sit-stand desk at work, stand as often as you can, or go on long walks after you clock off in the evening. Muscle strength aside, spending more time standing and walking around will give you calluses that help prevent blisters from forming.</p> <p>Finally, make it a habit to wear your full <a href="/travel-safety/worldwide/essential-hiking-safety-tips">backpack</a> while you walk or do simple exercises. If you’ve never had to support a 30-pound backpack for hours on end, your shoulders will be crying if you don’t properly break them in first. So, wearing your full backpack every time you train is one of the best habits you can create as you prepare for your trip.</p> <h2 id="essential">Essential gear</h2> <p>Speaking of your full backpack, you’ll need to figure out what’s necessary to take with you, and what should stay at home</p> <p>Many new trekkers have a bad habit of overpacking. It’s understandable, considering there might not br an opportunity to replenish supplies on the trail. But even so, all the extra weight is more of a hassle than it’s worth, and it’s easy enough to survive in the wilderness for a few days with minimal resources.</p> <p>To make sure you’ve got all the essentials, here’s a checklist:</p> <ul> <li>Tent</li> <li>Sleeping bag</li> <li>Sleeping pad</li> <li>Pillow (optional)</li> <li>Stove with fuel</li> <li>Food</li> <li>Cooking utensils</li> <li>Water purification device</li> <li>Hydration pack</li> <li>Rain jacket</li> <li>Hat</li> <li>Gloves</li> <li>Spare socks and undergarments</li> <li>A change of clothes to sleep in</li> <li>Boots</li> <li>Sunglasses</li> <li>Headlamp</li> <li>Knife</li> <li>Dry bag</li> <li>Trash compactor</li> <li>First aid kit (band-aids, gauze, moleskin, disinfectant)</li> <li>Toothbrush and toothpaste</li> <li>Sunscreen</li> <li>Prescription medications</li> <li>Topo map</li> <li>Compass</li> </ul> <h2 id="training">Training exercises</h2> <p>Since your legs will be taking you everywhere, it’s best to perform exercises that strengthen them the most. <strong>Squats</strong> are ideal because they simulate some of the vertical motion that you’ll experience while hiking up a hill or mountain. It’s really a full-leg workout, targeting your quadriceps, hamstrings, glutes, calves, and adductors. The best part is that you can do them anywhere, whether you’re the type of person who likes to put a barbell over your shoulders in the process, or if you’d rather do them at home with or without added weight.</p> <p><strong>Lunges </strong>are ideal for strengthening your quads, which will give you the explosive power necessary for those relentless uphill segments. For extra credit, consider doing jump lunges to increase your stamina, while improving the health of your heart and lungs.</p> <p>Your calves and ankles are what help you stay stable on uneven terrain. To keep yourself from spraining or twisting any joints, don’t neglect these areas of your body as you train. <strong>Calf raises</strong> are an excellent exercise that you can use to work out the muscles in your lower legs. For a similar workout that targets a different set of muscles, consider doing <strong>heel dips</strong> on the edge of a stair as well.</p> <p>And finally, there are few exercises better than <strong>stair climbing</strong> when it comes to training for a trek. Ideally, you’ll be able to find a local hill or mountain that you can walk up and down a few times per week. But some of us live in flat environments (myself included, unfortunately), so you must work with what you’ve got. Though they can’t perfectly simulate the vertical elevation change that you’ll experience on the trail, it’s still helpful to do a few reps on a flight of stairs.</p> <p>As important as training is, don’t forget to take a few breaks as well. Especially during the week leading up to your trip, you’ll want to be intentional about recovery, so you can be in top condition for the big day.</p>Getty Images/iStockphoto 0 Hiker in the mountains