How to prepare for trekking or hiking

Spain has an enormous amount of hiking trails allowing you to enjoy unparalleled natural beauty: picturesque villages or coastal towns, forests and charming valleys. From coastal walks along the Mediterranean to volcano trails in the Canary Islands, high altitude routes in the Pyrenees, the Cantabrian mountains or the Sierra Nevada, whatever you're looking for, there's at least one option for you.

Even if you are an experienced rambler who wants to start trekking, there are challenges to match your level. A hike is basically a long walk, usually on well-established trails, that can be completed in under a day and without the need for special equipment.

A trek, meanwhile, is significantly more challenging. It covers much rougher terrain, often mountainous. In addition, the journey is longer, usually over several days. This means you will not only need to know how to train for a trek, but must also invest in equipment to keep you safe and comfortable during your epic journey.

Ready to start trekking? 

Here are the preparation tips you need to make a success of it.

Buy the right shoes and socks

Buy socks first, so you can wear them while you look for your footwear. You will want a pair that wicks away sweat to keep your feet dry. You may also wish to wear two pairs of socks to reduce the possibility of blisters. If so, don't forget to wear both pairs when trying on shoes.

Next, look for a pair of high-quality waterproof walking boots with plenty of support and ventilation. Don't be afraid to visit a mountain store and ask an expert for advice. Once you've found the perfect pair, wear them as much as you can, not just during your training walks. Breaking them in before your trek will significantly reduce the chances of damaging your feet.

Choose a suitable rucksack 

Look for one that offers comfort and support, with adjustable chest and waist straps, and that can also carry everything you'll need on your trek. Some rucksacks also include a water container for convenient drinking.

Think about walking poles

They may not seem to do much, but walking poles can go a long way toward relieving leg and knee strain.

Start training early

The earlier you start trekking, the more prepared you will be. Start with short distances and build up to all-day walks.

Try out the conditions of your route

Look for terrain that is similar to what you will face on your trek. Ideally, it should be slightly more difficult. You should also use all the equipment you plan to carry on your trek, including footwear, socks, poles (if using them) and rucksack.

Walk in different weather conditions

It might be tempting to save your training for when the weather is nice, but you may not be so lucky on your trek. So don't be put off by bad weather. Take advantage of it, so you can practise with whatever your trek may throw at you.

Strengthen your legs

Any type of leg-based cardio exercise, such as swimming and soccer, makes an excellent trekking workout. It's also worth working some leg resistance exercises into your routine, such as squats, push-ups and lunges, to further develop your muscles. And unless you're in a real hurry, always take the stairs.

How to avoid blisters

As well as getting the right shoes and socks, there are several things you can do to avoid the dreaded blisters:

• Use talcum powder to help keep your feet dry.
• Use a foot lubricant to reduce rubbing.
• Apply a blister dressing anywhere you think a blister might appear, before it forms.