Sunrise Walk for the Hospice is not just about raising funds. It is also an opportunity for you and your friends to set some very achievable fitness goals and get active. Thanks to our friends at Manukau Leisure Services the training tips will help you get ready for the exciting day. If you want more than just a few tips download a six week training schedule at the bottom of the page. 

• Find an exercise buddy or group in your local area. Walking or running with others is a fun way to keep motivated to achieve your goals.  

• Aim to walk or run 3-4 times a week to build up and prepare rather than leaving it to the last minute and plunging in. Your body will thank you for it! 

• Think about your posture when you walk or run. Stand tall balancing your weight evenly through-out your body. Draw in your belly button and keep shoulders back. Keep your chin and eyes aligned not down. Use a heel toe motion evenly with both feet and increase number of steps you take not the length. 

• Stay hydrated during exercise by carrying water with you in a bottle or hydration pack. There will be water stops along the route at the actual Sunrise Walk, so please take advantage of them. 

• If you take extra clothing/bags make sure bags are backpacks rather than one shoulder designs which put uneven strain on your body. Clothing should be light and comfortable but also prepare for rain by taking a light waterproof jacket with you. 

• Make a training diary that notes the distance, the time it took and your level of comfort during each session (using a 1-5 scale). This will ensure that you can see your progress and can celebrate your achievements on Race Day! 

Tips for Hawkins Trail Walkers (72kb)
Tips for Hawkins Trail Runners (72kb)

Tips for Holcim Trail Walkers (72kb)

Tips for Holcim Trail Runners (72kb)

Stretching Tips for all Participants (55kb)

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