CONTENTS
Training guide
01. Training Tips
04. Health
1
TRAINING TIPS
Oxfam Trailwalker is much more than an average walk in the park! It’s a
long, tough endurance event. But with advanced preparation, just about
anyone can complete the 100 kilometers. Some suggested tips given by
Oxfam Trailwalker teams that will help you in your preparations. These
instructions are just suggestions and participants should consult their
physicians or personal trainers for specific advice.
2
• Train Locally
I start preparing about 3-4 months in advance with weekly targets.
It involves running (short/medium/long distances) and lot of cross
training. The idea is to train on similar terrain and same weather
conditions. At times the team members may be located in different
cities/countries, hence it is important to keep a track of the
performance and progress of other members since you are running
as a team.
– Manoj Varma, Team 100, Every Mile Counts from Goldman Sachs
Below are important training tips for you to prepare for the event.
Believe in yourself. It is all about belief. If you believe you can do it,
nothing is impossible. Begin to practice early with the right nutrition,
sleep and exercise and you will be successful.
Drink lots of water. It is important to stay hydrated before, during and
after the event. Start drinking lots of water from now and build your
hydration till the final event.
Do simple breathing exercises. Breathing the correct way will come in
handy during your walk, supplying your body with oxygen, which is fuel
for your body and mind.
Keep it simple. Do not complicate your nutrition or training. It is
important to maintain consistency and keep the right attitude.
Don’t lose sleep. It is important to get 7-8 hours of sleep every day.
Your body needs rest before such a challenging walk. Don’t compromise
on sleep.
Don’t eat junk and white sugar. They will slow you down. Your body
will become acidic and your energy levels will go down.
Moderate consumption is key.
• Get Familiar
Train on the course whenever possible. When this is difficult, train on
terrain that reflects what you will encounter in the event — broken and
hilly! Mumbai Trailwalker participants are encouraged to visit the trail
at least once before the final event.
• Test Your Shoes
Wear a good pair of hiking boots or running shoes. Make sure they are
well broken-in before the event by wearing them on practice walks. Do
not wear new shoes for the event! A spare pair of broken-in shoes is
recommended. Hiking shoes are mandatory for Mumbai Trailwalker.
• Pack Well
Pack well. In training, find out what you’ll need to carry, including the
type and amount of food, amount of water, etc. There is no reward for
carrying more than is absolutely necessary.
3
4
• Take A Break
Stopping briefly for breaks during training will help you to work out the
best strategy for your team, including what to eat, how long to rest,
what gear changes you’ll need, etc. Use this strategy to help plan your
team’s transition through the event checkpoints.
Use your training to establish a rhythm for the event. If you are
planning to include running in the event, a popular run/walk pattern is
to run 20 minutes then walk 5 minutes. Some people prefer a walk/run
or even a walk/jog pattern where you might jog the flats and walk the
rest. Again, apply the pattern that you practiced in training. Nearly all
teams (including the most advanced) walk the uphills — even the small
hills — to conserve their energy.
• Interval Training
If time is a problem, a shorter, faster session is a great alternative.
More intense interval training will improve your endurance because it
boosts muscle strength and stamina.
• Navigation
Always take maps and make sure you know how to use them. Also take
a torch and some spare money — just in case.
• Insurance
You are strongly advised to get insurance cover for injury or death, or
any damage to the personal property.
• Make It Fun
Your
health
6
5
YOUR HEALTH
trying to prevent weight loss). Your body probably already has enough
fat available for the event.
To get you across the finish line at Oxfam Trailwalker, adequate
nutrition and hydration are just as important as your fitness training.
You may not be able to complete the 100 kilometres if you don’t
provide your body with the fuel it needs. And, on a more serious note,
if you don’t drink enough liquids — or not the right types — you may
find yourself in hospital.
“We were tired and injured but refused to quit. We took one of our team
mates on our shoulders and walked between Check Point 8 and 9. The
physiotherapists were heroes for us. They made it possible when the
chances were bleak.”
– Sumatipal Kotangule, Team 012, Bullwalkers.
• Fuelling Up
Carbohydrates, fats and proteins are all fuel for your body.
Carbohydrates and fats are your primary energy source during exercise.
Carbohydrates
• Carbohydrates are your main fuel source during high-intensity exercise.
• Your body only stores limited amounts of carbohydrates, so it’s
essential to replace them to avoid ‘hitting the wall’.
Proteins
• Proteins are building blocks for your muscles.
• People who are in the early stages of an exercise program may require
more protein than people who don’t regularly exercise but, in reality,
most people already consume enough protein to meet this extra
requirement.
Fats
• Your body will use fat as fuel during the event, but you don’t need to
increase your fat intake during training or the event (unless you’re
• Hydration
• Maintaining the right level of hydration is essential for events
like Oxfam Trailwalker. In extreme cases, over-hydration can result
in a severe medical condition called hypernatremia. On the other
hand, failing to hydrate sufficiently can lead to significant health
consequences like dehydration.
• Have a drinking plan and stick to it — this will ensure you maintain
a good level of hydration. Drink to your plan, not to your thirst. Know
the distance between each checkpoint and what you will drink at each
checkpoint. (Water and sports drinks are available at each checkpoint.)
• A general rule of thumb is to drink 250ml every 15 minutes. However
it’s beneficial, particularly for advanced teams, to consult a health
professional for a personal hydration strategy.
• Recovery
• Drinking water and eating carbohydrates and protein is important for
recovery.
• Fifteen to thirty minutes after the event, have a snack that includes
some carbohydrates and protein. This will help you recover effectively.
During this time your muscles can easily absorb carbohydrate and protein.
• Make sure you drink plenty of fluids (including sports drinks) 24 to 48
hours after the event.
• Avoid drinking alcohol after the event. It has a negative impact on the
recovery of nutrition and on soft-tissue injury caused by exercise.
MUMBAI TRAILWALKER
BENGALURU TRAILWALKER
Oxfam India
B-304, Riddhi Siddhi Building,
Sukarwadi Bus Depot, M.G. Road, Borivali (E)
Mumbai-400 066, Maharashtra.
Email- [email protected];
Phone- 022-69000700
TIMINGS- 9.30am-5.00pm
Oxfam India
305, Ave Maria, 1st Floor, No.1C,
Nehru Road, HRBR Layout, 3rd Block,
Bengaluru-560 084, Karnataka.
Email- [email protected];
Phone- 080-41722889
TIMINGS- 9.30am-5.00pm
OxfamIndiaTW
OxfamIndiaTrailwalker
trailwalker.oxfamindia.org