Tips to Help You Prepare for a Multi-Day Hike by Kate Ivey

We are delighted to have teamed up with Kate Ivey to bring you practical training tips to help you prepare for the RockRidge walk. Kate’s passion for fitness is matched only by her love of the great New Zealand outdoors, and she brings together expert training knowledge with a genuine appreciation for rural life.

Preparing for a multi-day hike is one of the best ways to ensure your experience is enjoyable, safe, and memorable for all the right reasons. The more prepared your body is, the more you can relax into the journey, take in the scenery and enjoy each day with confidence.

Here are a few key areas to focus on as you get ready for your adventure:

1. Build Strength Where It Matters

Carrying a pack, climbing hills and navigating uneven terrain all become easier when your legs, glutes, core and upper body are strong. Incorporating resistance training into your weekly routine will help you handle load, maintain posture and feel steady across long days.

2. Prioritise Cardiovascular Fitness

Endurance is essential for multi-day walking. Aim for regular cardio sessions, anything from brisk walking to interval training, to improve stamina and help your body recover well between hiking days.

3. Work on Mobility and Balance

Stretching, mobility work, yoga and Pilates all support joint movement and balance, which are crucial on rocky, technical or unpredictable terrain. A mobile, balanced body is far less prone to injury.

4. Think About Recovery Before You Even Start

Multi-day hikes demand back-to-back effort. Preparing with good sleep, regular mobility, and a strong recovery routine helps your body handle consecutive days on the trails.

5. Be Consistent — Even Short Sessions Count

You don’t need hours each day to prepare well. Short, focused workouts a few times a week can make a big difference and are easier to maintain when life is busy.

A Helpful Tool to Support Your Training: DediKate

Suppose you’re looking for an easy way to build strength, endurance, mobility and confidence before your walk RockRidge. In that case, the online training platform DediKate by Kate Ivey Fitness is an excellent option.

Designed specifically for women, DediKate offers short, effective workouts you can do anywhere, making pre-hike training simple and achievable. Their Thrive programme is particularly well-suited for multi-day hike preparation, bringing together the ideal mix of strength, cardio, mobility, balance and recovery.

DediKate also offers a 7-day free trial, so you can explore the workouts and find a plan that suits your goals before your adventure begins.