Wear good trail running shoes or boots and center your load in your backpack.
Wear good socks and use Bodyglide Anti-Chafe Balm
Fully hydrate before and during your march. Dont run.
Load your pack with 30 lbs of weight and hike for 1 hour or more.
If you need to carry less – then do so. If you want to carry more that is fine as long as you have legs that are well conditioned.
Try to find hills to hike up and down.
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