Number Cloth (with timing chip and baggage storage tag) | Hiking Stick |
Identification Documents & Small Amounts of Money |
Whistle (For emergency) |
Water and 2 bottles | Sticking-plasters and first aid kit |
Fully Charged Mobile Phone | Food |
Masks (for use and change) | Hat, windbreaker and thick socks |
Headlamp and torch with adequate batteries | Towel |
Map | Raincoat |
Compass | Spare Clothes |
Disinfectant and alcohol-based hand sanitizer |
*The Organiser will not offer any bags for your baggage. Participants are advised to use a bag with zipper to prevent your belongings from falling out.
Identification Documents & Small Amounts of Money |
Whistle (For emergency) |
Water | Sticking-plasters and first aid kit |
Fully Charged Mobile Phone with TRAILME app installed | Food |
Masks (for use and change) | Hat, windbreaker and thick socks |
Headlamp and torch with adequate batteries | Towel |
Map | Raincoat |
Compass | Spare Clothes |
Hiking Stick | Disinfectant and alcohol-based hand sanitizer |
Style: | As about two-thirds of Hong Kong Trail is paved path, you are advised to wear a pair of hiking or running shoes that suits long distance hiking. |
Size: | Shoes should have sufficient space for your feet. After the socks are on, there should be at least 1 cm space between the toes and tip of the toebox, because the toes will slide forward when you walk down the slope. If you do not allow enough space, then the extremely high pressure on tip of toes will lead to blisters or even damaged or detached toenails. |
Type: | Normal feet → Neutral running shoes; Flat feet → Support running shoes; High arches → Cushion running shoes |
Others: | Brand new shoes should not be worn on the day of the event; those with flat feet can wear support shoes with tailor-made insoles; prepare an extra pair of shoes for emergency; have a pedicure 2 days before the event to avoid injuries to the toes when going downhill. |
Benefits:
Hints:
To deal with a 50 km hike, your needs to prepare your body based on the following basic principles:
The whole span of the Hong Kong Trail is 50 kilometers and composes of 8 divisions and with different difficulty. Participants are recommended to start with the easiest division. Do not try to challenge the hard divisions at the beginning to avoid injuries.
Recommendation:
Example: Beginners should start with training like hiking, such as walking along slopes, jogging etc., and should be carried out 3 times per week, with about 15-30 minutes duration and medium intensity (60% training magnitude). Gradually increase the training duration (60 minutes each) and with intensity up to 80%. An on-site training on the Hong Kong Trail during weekends would be strongly recommended.
Lower limb muscle strength and endurance training guidelines for generally healthy adult (FITT):