When I was preparing for Kokoda, I heard lots of stories on how hard it would be, and how fit I would need to be in order to walk for 9 days through the heat and the mud. Was it hard? Yes, it was. Is it impossible? Well, obviously not, because thousands of people walk it every year, with varying levels of fitness.
Walking the Kokoda Trek - tired on a day I was feeling crook
How fit do you need to be? Usually when I hear this question the underlying tone is: ‘If I’m overweight and haven’t exercised for a while, will I make it?’ If you are in this category, don’t lose heart!
Let’s look at some facts. To put it bluntly, the more weight you are carrying, the more weight you need to move. It’s a simple law of physics. To move a larger mass, we need to expend more energy. The extra you pay on Kokoda is the increased effort needed in order to move up and down hills efficiently. Being overweight usually indicates that exercise has not been ‘high on the priority list’ for some time. To tackle Kokoda, this will need to change.
Getting Fit For Kokoda
Being ‘fit’ means that your heart can operate effectively at higher levels than when you are resting. When we are moving, the heart needs to get more blood and oxygen to the areas where it is needed – think: thighs, buttocks, and core muscles – in order to propel you forward. This is known as ‘cardiovascular fitness’.
In Kokoda, your heart will need to operate under load for sustained periods of time. The main cause of problems in Kokoda come down to poor cardiovascular fitness – where the heart is overworked and cannot cope with the ‘load’ that is being demanded by the body. An average day in Kokoda will last 10-12 hours – there will be rest periods to refuel, but essentially you are moving all day. 
Fitness Challenge
So, how can you increase your fitness levels? My advice is to get involved in an exercise where you can physically exert yourself for long periods of time. Make sure it’s fun and you enjoy it. It could be bush walking, jogging (short distances to start), bike riding, swimming, tennis, squash or any other cardiovascular workout. Walking is one of the easiest ways to start. Most people have a pair of joggers in the closet and can start immediately. Don’t procrastinate – just start. Even if it means walking around the block, you will find that once you start moving it will have a dramatic effect on your motivation to go longer and further.
The Finish Line
The good news is that once your body is over the initial shocks of an exercise regime, you will start to notice surprising effects on your health and well being. You will begin to lose weight, and the idea of carrying those extra kilos up and down hills will become a strong motivator to shed them. There is nothing like a goal to get the psyche working. You will find that you are sleeping better (we
certainly slept soundly every night in Kokoda!), have more energy and positively affect those around you to do the same. Action creates results, and your loved ones will get behind your decision to tackle on of the toughest challenges of your life. Ultimately your success depends on your ability to persevere. Kokoda is not a race (although it has been completed in 19 hours!), it is a test of stamina and willpower. The more effort you put into this, the better.
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