When planning a long-distance trek, it’s natural to consider physical fitness first. After all, propelling yourself up and down rough terrain over multiple miles is no easy task, so you obviously have to be ready. But what about mental toughness? It’s an element that is often overlooked in long-distance trekking, but is every bit as critical as physical fitness.

Here are a few suggestions for putting yourself in a winning mind space for trekking, both before and during:

1. Practice. If your itinerary includes early morning departures, practice that at home. Complete several pre-dawn hikes that require a headlamp, just to get used to the process of starting out in darkness. Learn how to cook the indigenous foods of your destination and make those dishes often so the flavors won’t be a total surprise. Spend several nights in your sleeping bag instead of in your sheets and practice unpacking and packing your duffel and daypack until it becomes second nature. (You’ll be surprised at how difficult and frustrating this simple task can be at high altitudes. It’s kind of bizarre, if I’m being honest.)
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2. Visualize. Before falling asleep at night, spend some time visualizing the trek. Put yourself on the trail, heading up a steep ascent with the sounds of birds, wind, and your own footsteps. Imagine the feel of the cold alpine winds on your skin, the misty ocean breezes in your ears, or the humid jungle air in your lungs. (Teaser: Also imagine hiking through the sands of desert dunes.)
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   Once you’ve created the correct mental environment, imagine now that your legs are powerful, your knees are painfree, your breathing is measured, and your shoulders are comfortable under your pack straps, even on the most challenging stretches. Just like Tiger Woods visualizing the path of a winning putt, you are creating the muscle memory for a successful trek.
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3. Enjoy. All the preparation is over, the long airplane trip is complete, and you’re on the trail. Now is the time to forget your ego and slow down. This isn’t a race and it isn’t a workout; the training hikes are done. You are there primarily to experience the landscapes and culture of a foreign land — one that you may never visit again — so take it all in! Walk casually, stop often to look around, and take a ton of photos. (And let your guide know that this is your plan so he can plan for more trail time.)
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4. Express gratitude. When the trail gets tough and the nights are uncomfortable in the tea houses or tents, resist the urge to complain. Focus instead on your gratitude at being given the opportunity to experience such an adventure. Give thanks! You are doing something relatively few people will ever do, and are better for it. Never, ever take an international trek for granted!

That’s it. If you practice, visualize, enjoy, and be grateful, I guarantee that you will be mentally prepared and your trek will be a thing of pure joy.

If you’re ready to start putting these tips into practice, check out our international guided trek options!