Trek Participants (youth and leaders) should be able to walk the distances which will be traveled on the trek (unless they have a limiting disability). Specifically, each participant should be able to complete a minimum requirement of walking/running four (4) miles on level ground in 60 minutes or less without undue stress. this usually requires some conditioning/training prior to the trek. Please follow the preparation calendar to ensure you will be physically prepared for the conditions of the trek.
CONDITIONING YOUR FEET FOR THE TREK: 
Wearing the wrong shoes on the trek will rub you wrong and that means foot pain and blisters.
Remember, your toes need room to expand, because your feet will swell a full shoe size as you walk on the trek. So be sure to bring only comfy trekking shoes.
Running shoes are the best bet for trekkers because they are specifically designed for cushioning, motion control, and support.
Keep in mind that hiking boots do not provide motion control features that many people need, and may be inflexible and heavy. And they are certain to rub you wrong!
Since you know that you will be trekking soon, try to do a couple of walks with your trekking shoes and a light backpack. If, or when you feel hot spots forming, stop! Go home, rub your feet with rubbing alcohol and let them dry out. This should allow you to form calluses that can protect you on the trek.
To physically prepare yourself for the trek, here are some general guidelines:
- Walk 4-5 times per week
- For 2-3 times per week, walk 2-3 miles, and 2 times a week, walk 4-5 miles
- About 4 times before the actual Trek, walk longer periods of time up hill.
Remember, the trek experience is an authentic one. You will not have canned pop on the trek. If canned or bottled pop is a habit for you, we encourage you to "dry up" for at least a week before the trek.
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