Contact with nature, exercise in the fresh air, no need for special skills - these are the reasons behind the growing number of trekking lovers. It’s worth searching for different kinds of physical activities, you will surely find the one that will give you lots of pleasure. However, as with any physical activity, trekking should be also approached with awareness and you should prepare yourself properly. Be aware that trekking is not a leisurely walk during your stay in the mountains - such an undemanding trek is called hiking. Trekking takes place when terrain and climate conditions are more difficult. You can go trekking in the mountains, but also in exotic places such as tropical forests, deserts, glaciers, volcanoes and even rivers! The term trekking derives from the word trek, which is used in the South of Africa and describes the wandering of Boers [descendants of mainly Dutch, Flemish and Frisian Calvinists, German Lutherans and French Huguenots who settled in South Africa during the 17th and 18th centuries] during the conquest of subsequent lands. The term trekking was first used around 1950 by Jimmy Roberts - a former officer of the British Indian Army, a Himalayan explorer, conqueror of many mountain peaks. He was the first to organize expeditions in Nepal and to popularize hiking in the mountains.

Do not underestimate the proper preparation for trekking, especially if you usually don’t do any sports regularly and you have a rather sedentary lifestyle. Keep in mind that you can’t push your body too much to prevent injuries. The optimal duration of conditioning training before trekking is 4-6 weeks, during which you gradually increase its intensity. Start with 3 low-intensity conditioning workouts (30-50 minutes), 1-2 gym workouts, and 2 stretching and rolling workouts per week. Gradually increase the workout duration or the covered distance, then focus on the tempo / heart rate. To be on the safe side, increase the training load every week by a maximum of 5-6%. Such an approach will prevent overtraining and fatigue. The most important type of exercise when preparing for a trip to the mountains requires a long-lasting effort of low and moderate intensity. The best way to improve your shape for trekking is, of course, uphill training and therefore training on an inclined treadmill or on a stair climber which are available in fitness clubs. During training, you also have to strengthen the muscles that are very important during the descent, i.e. the muscles of the back, buttocks and hamstrings - the latter are very susceptible to tension, contractures or injuries.

You don"t need much at the beginning of your trekking adventure. Good trekking shoes are a must - they have to endure any weather conditions and keep you from slipping and injuring yourself, especially on an uneven and wet surface - they are the basis for comfort, safety and, of course, trekking fun! Pay attention to:

• the material from which the footwear is made - is it waterproof, durable, breathable, resistant to damage and relatively easy to care for?

• the upper - does it have, among other things, hydrophobic properties so that moisture does not penetrate the shoe?

• the sole - does it provide cushioning?

• a strong binding system;

• rubber rand for toe protection;

• the size - take the insole length as basis and always add 1-1.5cm

It’s worth trusting companies that specialize in this area - for example, the Dolomite brand has over a hundred years of experience in developing and manufacturing technologically advanced footwear and outdoor clothing, and major mountain expeditions have given it international fame. The solutions used are undoubtedly an important issue, but Dolomite also draws attention to the design of the shoes. The trekking shoes of this brand have a unique Italian style and look very good not only on mountain trails. Dolomite technologies:

• VIBRAM® sole with functional construction and rubber, which provides comfort and exceptional grip;

• GORE-TEX® fabric - a thin membrane placed between the outer material and the lining, guaranteeing waterproofness and being breathable due to 1.4 billion microscopic pores per cm2 of membrane. They are about 700 times larger than the water vapor particles - so moisture does not accumulate on the surface of the skin, but evaporates through the membrane.

• Primaloft Insulation Eco - a special, light and breathable insulation material that provides the right temperature and water resistance, 90% recycled;

• Dolomite Anatomic System Light (DAS Light) - An anatomic insole that provides a perfect fit, stability and balance, facilitates walking, reduces fatigue and improves posture.

On Running are also a great choice. They featurea completely waterproof outer layer that effectively protects against the cold, while remaining breathable. Unique technologies used in this footwear: