We were lucky enough to meet Ro recently on a transfer back to Launceston after she completed the Overland Track. Her story captured us and we resonate so well with her views on hiking and preparedness. We are lucky enough to be able to share with you this brilliant article of hers where she gives some of her hot tips for hiking, but first… here’s a little bit about Ro herself:

“Ro” is a passionate hiker, Physiotherapist, Women’s and Menopause coaching specialist and founder of The Hiking Physio - a unique Physiotherapy service for hikers by hikers. She is dedicated to making hiking as fun and successful as possible, producing better prepared hikers and reducing hiker injuries, rescues and deaths. Learn more about how she can help you Hike better & Hurt less here.

Hiking the Overland Track (OT) in Tasmania can be a fabulous adventure. With its breathtaking landscapes, diverse terrain, and challenging weather conditions, this iconic trail offers the promise of an unforgettable experience. As a Physio having completed the OT twice, I understand the importance of preparation, to ensure a safe and enjoyable journey. Read on to learn my top 10 tips to help you conquer this epic trail with confidence.

1. Train Smart, Not Hard:

To prepare for a hiking trip, many people just do more hiking. However, whilst some manage with this approach, others find it leads to overuse injuries or leaves them underprepared. Hiking in preparation for a trip is essential, but adding in some strengthening, flexibility, skill work, and hiking-specific conditioning is more likely to result in a safer, more successful and enjoyable adventure.

Training should ideally be consistent, structured and progressive enough to promote improvement without excessive injury risk. Starting several months ahead will allow time to build fitness and test everything in similar conditions to those expected on the trail eg. physical and mental capabilities, nutrition, hydration, gear etc.

2. Ace your pace:

People hike for different reasons. If you are seeking a challenge, it can be tempting to push yourself. However, moving at a pace which is slow enough to breathe through your nose or hold a conversation is preferable for endurance activities. A slow and steady pace helps ensure enough oxygen is available to power your muscles whilst minimising the build up of waste products. Hence, allowing better performance to be sustained for longer periods of time with a lower risk of soreness and injury.

3. Geek out on Gear:

Choosing the right gear can make a world of difference on the trail. Hiking footwear needs to fit well, provide good traction and be tried and tested ahead of time. When sourcing new footwear, wear the socks you intend to hike in. To reduce the risk of black toenails, slide your feet forward in the unlaced shoes until your toes are just touching the ends and make sure you can slide at least one finger behind your heels. This is important because hiking footwear often needs to be a bigger size than regular shoes.

Clothing should be moisture wicking, layered and quick dry. Quality rain gear is critical to keep you warm, dry and comfortable in the changeable alpine environment. A gear list will be provided with your OT booking, but you can also check it here. When starting out or coming from interstate, hiring gear is a great option. You will save time and money not having to source everything and have peace of mind knowing the supplied gear will be tried and tested for the expected conditions.

4. Focus on Foot Care:

Blisters and sore feet are one of the most common issues on long distance hikes. The risk of having problems can be reduced by wearing broken in, correctly fitting, quality hiking footwear and addressing any hot spots immediately. It is also important to use moisture-wicking socks, keep toenails trimmed to avoid ingrown or black nails, and use strategies to reduce moisture, skin friction and discomfort.

These strategies may include:

●      using waterproof or quick dry hiking footwear

●      using specialist socks eg. Injinji toe socks, Armaskin or waterproof socks

●      double socking with the above or other socks

●      applying anti chafe balm or hiker’s wool prior to starting out

●      taping with Fixomull or other blister tape (breathable is better)

●      applying blister patches or moleskin

●      airing out your feet when possible

●      using camp shoes

●      changing into dry socks

●      keeping dry socks available for warmth when sleeping

5. Power up:

Adequate food and fluids are essential for maintaining energy levels and preventing dehydration, soreness and fatigue on the trail. Keep water and food easily accessible. Use electrolytes to replace salts lost through sweat, make water taste better and reduce risk of dehydration. Sip regularly even if not thirsty. Aim for pale pee. When hiking, eat small amounts of lightweight, high-energy snacks like nuts/nut butters, dried fruit, granola bars, and jerky at least hourly.

6. Pay attention:

Pay attention to the trail features and watch out for snakes and other hazards. Listen to your body’s fatigue, discomfort, hunger and other cues. Stop and address them early. Avoid multitasking. This can make you miss seeing where you put your feet, resulting in falls and injuries. Take regular rest breaks to stretch, refuel, and hydrate, and adjust your pace or itinerary as needed to stay comfortable and able to enjoy yourself.

Off trail in the lead up to your trip, seek medical attention for any persistent or severe pain and injuries. Early intervention can prevent more serious injuries and health issues. Injury prevention and having an effective plan to manage chronic injuries on trail can be the difference between misery and a successful adventure!

7. Pimp your Posture:

Ensure your pack fits well, is packed with the heaviest items close to your spine and only includes what you really need. Adjust pack straps and position yourself to keep your head above your shoulders, your rib cage above your pelvis and your knees roughly in line with your feet where possible. Take smallish steps on ascents and descents to reduce stress on the muscles and joints, minimise fatigue and improve balance. Consider using hiking poles to allow your arms to assist with propulsion, reduce stress on your legs and improve stability on uneven terrain. Make sure to practise with these ahead of time if you intend to use them. 

8. Rock your recovery:

Hiking big days back to back can take a toll on your body. Having a plan to optimise recovery will help keep you feeling good, maintaining your stamina and avoiding excessive fatigue and injuries.

Helpful recovery strategies can include:

●      drinking plenty of water and eating nutrient-rich food to replenish lost fluids and refuel your body.

●      treating pain and injuries promptly

●      gentle massage using balls, mini foam rollers, Nalgene bottles or hiking poles

●      a cool swim

●      easy movement or post hike stretching

●      getting clean, dry and putting on warm dry clothes, especially to sleep in

●      good sleep. Warm enough gear, ear plugs and being able to get into a comfortable position (thick enough mat without it being overinflated and something for a pillow) are recommended.

9. Expect the Unexpected

Emergency planning, including how you intend to walk if walking in a group, should be known prior to departing. It's strongly recommended to devise a plan for potential emergency scenarios such as injuries, navigation challenges, or adverse weather conditions, and ensure you will have the skills and resources available should the worst happen. Make sure to leave a detailed itinerary with a trusted contact off-trail and stick to your plan unless unavoidable.

Phone coverage is sparse on the OT. Carrying a safety device like a Personal Locator Beacon (PLB) or satellite messenger is highly recommended to summon help in case of an emergency. Essential first aid supplies, an emergency contact list, insurance information, and medical details should be readily accessible. Complete trip intentions at the trailhead and if you do need to step off the trail momentarily, take your PLB, but leave your pack secured and visible to assist rescuers in locating you if necessary.

Currawongs, possums and other critters are excellent at opening zips and causing damage to steal food from packs and tents. So, have a plan to secure your food and ideally hang your pack in the huts or use lock boxes wherever possible.

10. Safeguard the scenery:

Respect the pristine wilderness of the Overland Track by practising Leave No Trace principles. Follow established camping guidelines and use designated campsites whenever possible. Stay on designated trails and pack out all trash and waste to minimise your impact on wildlife and avoid damaging fragile ecosystems.

By following these top 10 tips, properly preparing and listening to your body, you can confidently tackle the Overland Track and enjoy a safe and rewarding hiking experience. Above all, embrace the journey and savour every moment of your Overland Track adventure. Take time to appreciate the stunning scenery, immerse yourself in the sights and sounds of nature, and connect with fellow hikers along the way. Be open to new experiences, challenges, and opportunities for growth, and cherish the memories you create on this unforgettable trek through Tasmania's wilderness.