The Gherkin Challenge training zone

Getting physically strong for the Gherkin Challenge will not only help prevent injury, but increase your enjoyment of the event.

Walk to the top (PDF /.4MB)

Run to the top (PDF/.4MB)

When you see “Cross Training” detailed in your plan, this can be activities such as swimming, cycling, using the gym bike, cross trainer or rower, going to a fitness class or doing a home exercise workout - basically anything that is non-impact exercise. Try to choose cross training which is complimentary to your running / walking and activities that don’t leave you too tired to complete the sessions in your plan.

The aim for your training is to keep it as consistent as possible every week. If you’re able to achieve this then you’ll see solid progress in your fitness and ultimately in your performance on the day.


Strength & Conditioning

Check out our videos below that will improve your strength, conditioning and mobility.

Conditioning Circuit

There’s a vast array of different exercises available to runners and walkers that will improve your strength. Watch the video to learn how to maximise your enjoyment of the Gherkin Challenge all while staying phsyically fit.

Watch the video

Mobility and conditioning routine

Our muscles, joints, tendons and ligaments are all moving as we run or walk so it’s important to choose dynamic exercises over static ones. Watch the video to learn more.

Watch the video


 

Are you ready for race day?

  • Stay relaxed
  • Graze on carbs
  • Opt for a number of smaller meals rather than massive plates of pasta. You don’t need masses of carbs for this challenge so just eat normally
  • Stay off your feet
  • Go for an easy jog or walk of 10-15 minutes if you want to stretch your legs out
  • Pack your bag for tomorrow
  • Keep well hydrated, carry a bottle of water with you during the day
  • Check your travel plans to the challenge start for the morning
  • Try and have an early night but don't worry if you can't sleep well
  • Eat a normal breakfast (around 2 to 3 hours before the start)
  • Remember your kit
  • Allow plenty of time to get to the start
  • Warm up well before the challenge making sure that your joints and muscles are mobile and your body warmed up. One of our expert coaches will be on hand on the day to ensure that you’re thoroughly warmed up and ready to go too
  • Don't go off too fast. If you go out too hard, you’ll flood your body with lactate and acid and slow down the higher you get. 
  • Control your progress. Get into a good rhythm from the start by driving your arms fast and lifting your knees
  • Look up and keep your hips high
  • Control your breathing by breathing out every other step when your right or left foot hits the ground. Gather yourself on each floor for a second or two if you need to
  • Be mentally strong, stay focused and remain positive when things get tough in the later stages of the climb
  • Smile as you get to the top, you’ve just completed something amazing

Get in gear for race day

Get fundraising ideas

Everything you need to get your fundraising started and keep going right through to the finish.

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Get fundraising

Tips and tricks to kick-start your fundraising for The Gherkin Challenge.
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