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New Post 9/20/2007 9:47 PM
User is offline Ian
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Training 

What are some good ways to prepare for a long hike on the INT?  (Both in and out of the gym)

 
New Post 9/21/2007 5:38 AM
User is offline Yankale
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Re: Training 

I'm in good physical shape all the time (definitely for my age...). And I've increased the frequency of training in the 2 months preceding the INT (I did it from Eilat). 5 times a week various exercises + 1 hour walk of 4.5 miles. In the last two weeks I carried a 10 kg backpack too and did the 4.5 miles in 80 minutes. I used the hiking poles during training.

It was just sufficient to take me from Eilat (elevation 0) to Netafim (elevation 650 m)+ 17 kg backpack. It's 12 km and we did it in 8(!!!) hours . Without training it's absolutely impossible to make it through the first day from Eilat. However if you start in Dan (North) and gradually increase the distance in the first days (12, 14, 16 km/day) you can get into good hiking shape over the first week. I still recommend being in very good shape regardless of where you start.

 
New Post 9/21/2007 5:53 AM
User is offline Yankale
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Re: Training 

BTW: It worked for me. It's not a recipe for everyone. There are many ways to get in shape.

 
New Post 9/21/2007 12:06 PM
User is offline Chase
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Re: Training 

Besides hitting the gym, and doing practice hikes with pack on, i walked around barefoot around town, mostly on pavement. Got the bottom of my feet a bit harder, and i never really dealt with blister issues.

 
New Post 9/23/2007 1:51 AM
User is offline Yankale
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Re: Training 
Modified By Yankale  on 2/13/2009 2:56:08 AM)

 Chase wrote

Besides hitting the gym, and doing practice hikes with pack on, i walked around barefoot around town, mostly on pavement. Got the bottom of my feet a bit harder, and i never really dealt with blister issues.

The problem with that might be if you get Callus. 

Ray Jardine: "Because a callus is dead skin, when it cracks or bleeds it can’t heal. Cracked calluses can be very painful because the cracks pull on not only the dead callused skin, but also on all the live skin next to it. Some people recommend superglue for painful callus cracks. Superglue is said to relieve the pain and help prevent the cracks from getting deeper. Before applying superglue, clean the crack and the surrounding skin thoroughly, then apply a bead of superglue over the crack. Pinch the cracked skin together and hold it until the glue is dry. Please note that superglue is a temporary solution to cracked calluses. To prevent further drying and cracking you need to add moisture to your feet. If you’re hiking in a dry climate or in sandals, try adding another sock layer to hold in more moisture"

Yankale: I have experienced cracked callus (not on the trail), it hurts. I think that hiking barefoot is OK, but incereses the chances for cracked callus. Healing with superglue??? To me is looks problematic. Applying superglue on healthy skin (beyond the callus) will damage the healthy skin.  And another reason why not to hike with Sandals it drys the skin...

 
New Post 9/24/2007 10:30 AM
User is offline Shay
104 posts
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Re: Training 

Hm -- I've never had trouble with that, but it's something to watch out for.

Yankale -- I'm glad someone else on this forum has read Ray Jardine. Ever read Colin Fletcher?

 
New Post 9/24/2007 12:01 PM
User is offline Yankale
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Re: Training 

No I have not read Fletcher.

 
New Post 9/24/2007 2:27 PM
User is offline host
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Re: Training 
I have extremely calloused feet. The upside is fewer blisters, but like Yankale pointed out, you’re at risk for cracking. The cracks can be very painful.

To prevent your feet from cracking use a pumice stone in the shower everyday. It will eliminate the dead skin from building up too much. I like to keep a little callous on my feet when I train to help prevent blisters.

If you are currently suffering from callous cracks, then I recommend a trick that one of my former athletic trainers used: Paraffin Wax Baths. They can be pricey, but some work-out-centers provide this service for free. Never hurts to ask!

 
New Post 9/27/2007 7:07 PM
User is offline gbercaw
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Re: Training 

Here is a link to Backpacker that suggested some workouts to plan for a big trip.  Worth a look. 

http://backpacker.com/backpacking101/

 
New Post 10/15/2007 2:04 PM
User is offline Shay
104 posts
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Re: Training 

When Chase and I were training last year, we talked with a personal trainer who works for the local university's sports teams. He said that he recommends that athletes strengthen the muscles in their feet by doing certain exercises -- it helps keep your feet from hurting as much at the end of the day.

There were two specific exercises that he recommended. One was to put a towel on the floor in front of you while you're sitting on a chair. Then you put your bare feet on the edge of the towel closest to you, and begin to bunch it up with your toes, pulling the towel toward you until you get to the other side. When you finish, put the towel back in its original position and start over. It's an easy one that you can do while watching TV, surfing the Internet, whatever.

Also, he said you could dump a bunch of marbles on the floor and pick them up with your toes and drop them in a bowl. Both exercises strengthen the various muscles and tendons through your feet; that way, when you start using those muscles on the trail, you've already gotten them in shape.

 
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