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!

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 training walks. Do not wear new shoes for the event! A spare pair of broken in shoes is recommended.

Pack a bag. 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.

Training diary. Keep a training log to record the distances, sections of the trail and total time you’ve covered. This helps you find out what training works best and will provide time estimates for your support crew.

Ten percent rule. From one week to the next, do not increase your total weekly distance covered or the distance of your long walk/run by more than ten percent. A big increase in distance or level of intensity greatly increases your chances of injury.

Cross training. Cross training, along with regular stretching and possibly a weight training program, will reduce your risk of injury and keep the training interesting. It’s particularly important for beginners who are just starting to build their strength and endurance.

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.

Find a rhythm. 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/walk 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.

Find your feet. Training for Oxfam Trailwalker is not about speed, or even distance, but rather time on your feet. The most important part of training is the long walk/run ‘sandwich’, where you do back-to-back walk/runs on successive days (like Saturday and Sunday).

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.

Make it fun. When you’re going in for the long haul, teammates or friends make for more fun. They will also help you to establish more credible team goals, and provide entertainment and encouragement. Arrange your training hike to finish at a beach or local restaurant, then invite your support crew to join you for a small celebration.

Insurance. You are strongly advised to take out insurance to cover injury or death, and any damage to personal property.