It’s important that you prepare for Arise. Our bodies are incredibly capable!
If you can’t walk up the stairs without getting out of breath or carry more than one bag of groceries at a time, it’s time to get your body moving. Check out our fitness guide for tips and examples of ways you can prepare for the weekend.
Arise is not a “women’s retreat” with typical comforts or pampering opportunities. There are no showers, toilets, phones, watches, or wallets. For 2 days and 2 nights, you will face the elements, push your limits, and confront personal challenges. But you won’t be alone—your team will be with you every step of the way.
Arise involves trekking long distances and tackling numerous physical and mental obstacles. The specifics of what lies ahead, what you’ll eat, when you’ll rest, or how you’ll be tested will remain a mystery. However, you can expect a series of intentionally designed tasks that are demanding in different ways.
Arise is one adventure with many journeys – it will challenge your body, mind, and spirit.
Preparation is key. By getting ready for the physical demands of Arise, you’ll be better equipped to fully engage with the mental and spiritual aspects of the experience. Consider inviting friends to join you as you prepare —whether or not they’re participating in Arise, it’s a great way to spend time together.
Embarking on a suitable training regimen is crucial. Tailor your physical preparation to your current physical capabilities and any unique medical considerations. Gradual progress is important, and consistent effort is essential – get moving as early as you can.
Here are some suggested activities and key elements to consider when looking to looking to improve your fitness and plan your training for Arise. Start small and increase your activity levels gradually each week.
Make sure you start walking with a backpack and weight (use a few litres of water if needed) to get used to it. As per the training program below, aim for at least 12km+ stretches with a weighted pack of around 12kg.
Start with easy, flat walks and gradually progress to trail paths and hilly terrain while carrying your hiking pack.
Training on hills, with increasingly steep & long slopes, is essential.
A strong core is essential to increased endurance and stability on the trail.
It also assists in controlling and resisting movement patterns that can cause injury, especially as your pack weight increases. Start with a plank!
Improving your balance and training your stabilising muscles are key to allowing you to navigate uneven terrain.
Try and stand on one foot as you clean your teeth, or hinge on one leg as you pick things off the ground.
Strength and resistance training has a valuable role in building muscle tone and protecting your joints.
Ensure you drink adequate fluids and consume the right nutrients before, during, and after exercise.
Incorporate sufficient rest into your training schedule.
It is important to know how to activate pelvic floor muscles correctly. If in doubt, see a Women’s Health Physiotherapist. Avoiding bearing down and breath holding are helpful.
A graded program with time on your feet, carrying a load is important preparation.
Static and dynamic stretches are important to prevent injury and increase flexibility.
We’ve put together a suggested 8-week training guide you can use in the lead up to Arise. However, our suggestion is to start training as soon as you sign up – the more time to physically prepare, the better!
Remember – the duration, distances and weights are a guide. Please modify to suit your fitness level, start slowly, and listen to your body. The training program provided is a guide only, and not tailored to your unique needs. Always consult your regular health care provider before starting a new exercise program.
Download PDF of the Arise Training Program
Blisters can be an issue during Arise. Investing in a well-fitted pair of hiking or trail running shoes – and breaking them in – is essential. Use your training time to wear these shoes, build up resistance and toughen your feet.
Experiment with solutions like toe socks or lubricants such as Vaseline to find what works best for you. Proper foot care can make a significant difference in your comfort and endurance during the event.
