Why on earth would people VOLUNTARILY submit themselves to roughly 30 hours of walking, over 4000m elevation of fire trails, bushy paths and rocky slopes of the Gold Coast hinterland? Why would people sign up to receive blisters, aches and fatigue-induced delirium? If someone came to you and offered you the above, you would politely decline, wouldn’t you? You certainly wouldn’t offer to pay money to experience it. Would you?

I did. Three times.  

The first time I did the Challenge, I was 15 and was fairly naïve about what I was getting myself into. I completed the 48km version, which was a little gentler but still difficult. If I’d known then what I know now about preparation, completing the event itself and what to do afterwards, I would’ve been so much better off that it’s not funny. 

So, I thought I would share my top tips for those competing in the Challenge this year.
- Avoid blisters at all costs. These nasty little suckers are horrible and can be the difference between finishing and pulling out. Seriously. They are that bad. The correct shoe size, sock type, pressure area management and appropriate training are all absolutely key to being successful here. (My advice is to get “Injinji” socks – they are the weird socks with toes in them.)
- Wear light shoes. It’s a little late in the game to be changing your shoes. However, if you are trying to decide between a couple of pairs that you’ve trained in, the decision is easy. Go for the lightest and most comfortable pair.
- Prevent injuries! One of the most common injuries sustained in the Challenge is a sprained ankle. It’s not hard to do, particularly if you already have 50-60km under your belt and you are starting to get a bit tired. The best way to prevent this is with some minimalist yet supportive ankle strapping. Every NRL and AFL player has their ankles strapped before each training session and game to stop them from spraining their ankle. Treat yourself like an athlete and ensure you avoid these nasty injuries. 
- Make sure you’ve trained appropriately. This seems like a no-brainer (and it is), but it is the most crucial step in the process. By the time this article is published, I would recommend no more BIG training walks before the event, as you will just tire yourself out. Short walks from here on in only. If you haven’t trained yet, then I’m afraid there’s not much I can do for you now!
- Look after yourself afterwards. Recovery is very important and is the difference between hurting for two days or for two weeks. Rehydrating is very important (the average guidelines suggest 1.5L for every 1kg of sweat). Eight hours of sleep is non-negotiable. Book into Physique for your recovery session so we can get you on your way to feeling human again.

We at Physique are running a special Kokoda Challenge clinic where we will be running through all of the above (plus more) to help you get through the walk unscathed. For those who have been in for an injury prevention session prior to the Challenge, we are also running a complimentary strapping session the evening before the Challenge, so you can be strapped like an elite athlete. 

Good luck to all of this year’s competitors (especially our very own Dave Cvelbar). See you all at Physique for your recovery session!