Oxfam Trailwalker originated in Hong Kong in 1981 as a military training exercise for Nepalese soldiers serving in the Queen’s Ghurkha Signals Regiment, an arm of the British Army. These soldiers were known for being fierce, brave and extremely fit (and for carrying very large knives).
Today, the Oxfam Trailwalker is one of the world’s largest fundraising endurance challenges, driving teams of four people to walk, run (or crawl) a 100 km course, over rough and uneven terrain, irrespective of weather conditions, in under 48 hours.
This year, it is anticipated that over 22,000 people (sans knives) will ‘walk the trail’ across the globe to support Oxfam. Between 20 April and 22 April 2012, approximately 2800 competitors will attempt to complete the event in Melbourne.
Two. Thousand. Eight. Hundred. People. Willingly pushing their bodies to their absolute limit. For up to two days.
At last year’s event, the fastest time to cover the Melbourne trail was 10hrs 23mins. And you’ll only achieve that time if you are a fit and experienced trailwalker. If you expect to finish in average time, add another 18 hours; the average time taken was 28 hrs 1 min. It’s hard not to wonder, ‘What was that extra minute used for?’ Snatching a minute’s sleep? Squatting in a bush? Crawling into a ball and violently sobbing?
Pushing your body to extreme limits can have its consequences. In 2006, researchers set out to measure the incidence of injury among competitors of the Oxfam Trailwalker in Hong Kong. They found that there’s a two in five chance of getting injured or requiring medical attention on the hike.
Whilst the 2012 Oxfam Trailwalker has just commenced, there is still time to impart some advice upon those of you fearless (or feckless) enough to undertake next year’s Oxfam Trailwalker challenge – or any other similar event.
1. Have a thorough medical check up and chat to your doctor about the event.
If you have a dodgy ticker, or anything dodgy for that matter, this is really not the event for you. If you still insist on competing, make like a Nepalese soldier and take a large knife with you.
2. Going to the gym or running on a regular basis is not considered adequate preparation.
Body pump class once a week is not considered adequate preparation. Any preparation that includes the words ‘Les Mills’ is not considered adequate preparation.
Your training regime should not consist of walking alone. You should also undertake cross training (including hill training and walking on uneven terrain), strength training, and learning the words to the Duckworth Chant. Sound off!
To avoid an overuse injury, pay attention to your technique, gradually increase your activity levels over time, and don’t exercise through pain or discomfort (discomfort may be reduced by politely asking your walking partner to stop reciting the Duckworth Chant).
3. To stretch or not to stretch?
There is limited evidence to suggest that stretching before exercising prevents injury, but that doesn’t mean you should not stretch. Having an agile, flexible body will ensure you maintain good technique, avoid unevenly straining your body, and will allow you to reach the remote when it falls behind the couch. The best time to stretch is when muscles are warm, following exercise.
4. Clothing
You need to pack clothing for all weather conditions. Choose well fitting, breathable items that can be layered. Leggings or bike shorts will prevent chafing between the thighs. Guys, you probably don’t want to hear this, but, putting bandaids on your nipples will prevent them from rubbing and chafing against your shirt. You’re welcome.
5. Foot wear
I once knew someone who walked the trail wearing runners. She finished in good time, but couldn’t walk for a week. Ensure you wear appropriately fitted footwear specifically designed for trail walking, and break them in, unless you too want to wear moccasins to the office. Do not underestimate the importance of socks. Socks that limit rubbing and keep your feet dry will also help to prevent blisters. Take extra pairs to change into.
Despite your best efforts, you may still get blisters, so pack plenty of adhesive blister dressings. Also, pack something that you can bite down on when disinfectant is being applied to said blisters.
6. If you injure yourself or physically can’t go on, stop.
While you are training and also when competing, listen to what your body is telling you and don’t ignore pain or discomfort. However, if your body is yelling ‘get me to the nearest KFC, I’m no Nepalese Ghurkha,’ you might want to keep that voice at bay. Keep an eye on your team mates for any signs of injury, dehydration or exhaustion. You are allowed to hit one another for no reason once you pass the 90km mark.
7. Maintain energy levels
This is a loooong event. You will need to eat and drink while you race. Your body will be crying out for fuel, so think considerately about what you feed it. And hydrate.
Some proponents talk about carb loading before the event. Personally, I think that you should carb load after the event – ice-cream, chocolate, chips, cake… feed your body anything you want, you earned it.
8. Stay positive, enjoy the experience and good luck!
