Fitness for Kokoda: What Actually Matters

Fitness is one of the biggest concerns people have before trekking Kokoda — and one of the most misunderstood. In this episode of The Kokoda Track Podcast, Glenn Azar breaks down what kind of fitness Kokoda actually demands, drawing on more than 90 crossings of the Track and years of preparing people for the journey. Rather than focusing on speed or aesthetics, this episode explains why leg endurance, load tolerance, pacing, and consistency matter far more than peak fitness, and why mental fitness plays such a critical role in success on Kokoda. If you’re training for Kokoda — or wondering whether you’re capable — this episode offers clarity, reassurance, and practical insight into how to prepare properly.

In This Episode, You’ll Learn:
Why Kokoda rewards durability over speed
The difference between fitness and preparedness
Why leg conditioning matters more than cardio alone
How load and pacing affect fatigue
What successful Kokoda trekkers have in common

Follow The Kokoda Track Podcast for upcoming episodes covering Kokoda history, Papua New Guinea culture, and the realities of trekking the Track with respect and preparation.

This podcast is proudly brought to you by ADVENTURE PROFESSIONALS

Fitness for Kokoda: What Actually Matters Fitness is one of the biggest concerns people have before trekking Kokoda &mdash; and one of the most misunderstood. In this episode of The Kokoda Track Podcast, Glenn Azar breaks down what kind of fitness Kokoda actually demands, drawing on more than 90 crossings of the Track and years of preparing people for the journey. Rather than focusing on speed or aesthetics, this episode explains why leg endurance, load tolerance, pacing, and consistency matter far more than peak fitness, and why mental fitness plays such a critical role in success on Kokoda. If you&rsquo;re training for Kokoda &mdash; or wondering whether you&rsquo;re capable &mdash; this episode offers clarity, reassurance, and practical insight into how to prepare properly.
<hr>
In This Episode, You&rsquo;ll Learn:
<ul data-end="7424" data-start="7182">
<li>Why Kokoda rewards durability over speed</li>
<li>The difference between fitness and preparedness</li>
<li>Why leg conditioning matters more than cardio alone</li>
<li>How load and pacing affect fatigue</li>
<li>What successful Kokoda trekkers have in common</li>
</ul>
<hr>
Follow&nbsp;The Kokoda Track Podcast&nbsp;for upcoming episodes covering Kokoda history, Papua New Guinea culture, and the realities of trekking the Track with respect and preparation. This podcast is proudly brought to you by <a href="https://www.adventureprofessionals.com.au/">ADVENTURE PROFESSIONALS</a>

An insight into the lessons learnt from people that have trekked the Kokoda Track in PNG. We will interview trek leaders, local PNG villagers and trekkers who have undertaken the arduous 96km jungle trek.

Kokoda Track

Fitness for Kokoda what actually matters

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/4c289887-8050-4c6c-95ff-b3d6003e7ded/transcript

In this episode of the Kokoda Track Podcast, host Glenn Azar chats with Graham Murphy, a 59-year-old truck driver who's just completed the grueling Kokoda Track. Graham shares his inspiring story of perseverance, from being told by his doctor he wouldn't make it to his 40th birthday due to his health, to training on the road and overcoming numerous setbacks, including COVID-19 and track closures. He opens up about his mental and physical challenges, the importance of having a porter, and the life-changing experience of completing the track.


This podcast is proudly brought to you by ADVENTURE PROFESSIONALS

In this episode of the Kokoda Track Podcast, host Glenn Azar chats with Graham Murphy, a 59-year-old truck driver who's just completed the grueling Kokoda Track. Graham shares his inspiring story of perseverance, from being told by his doctor he wouldn't make it to his 40th birthday due to his health, to training on the road and overcoming numerous setbacks, including COVID-19 and track closures. He opens up about his mental and physical challenges, the importance of having a porter, and the life-changing experience of completing the track. This podcast is proudly brought to you by <a href="https://www.adventureprofessionals.com.au/">ADVENTURE PROFESSIONALS</a>

Graeme Murphy - Told he'd be dead by 40yo crosses Kokoda at 59yo

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/a821c655-6e02-4d4a-974f-b3de0079dc92/transcript

Tok Pisin on Kokoda: Language as Respect

Language is one of the simplest — and most powerful — ways to show respect on the Kokoda Track. In this first episode of the Cultural Series on The Kokoda Track Podcast, Glenn Azar explores Tok Pisin, one of Papua New Guinea’s main languages, and explains why learning just a few basic phrases can completely change how trekkers are received along the Track. This episode goes beyond memorising words. It explains why Tok Pisin is not “broken English,” why effort matters more than perfect pronunciation, and how language signals humility, awareness, and respect in village environments. Drawing on years of experience on the Track and cultural insight gained through family connection, this episode sets the foundation for how trekkers should think about communication, behaviour, and respect on Kokoda. This is an essential listen for anyone preparing to walk the Track — and a reminder that Kokoda is not just a physical journey, but a human one.

In This Episode, You’ll Learn:
What Tok Pisin is and why it matters on Kokoda
Essential greetings and phrases every trekker should know
Why greetings and goodbyes are culturally important
How language changes interactions in villages
The difference between effort and performance when using Tok Pisin
Why respect on Kokoda often begins with simple words

This episode forms the foundation of an ongoing cultural series woven throughout the podcast. In the next cultural episode, we’ll explore village etiquette on Kokoda — including behaviour, boundaries, photography, and how trekkers are remembered long after they leave.

 

This podcast is proudly brought to you by ADVENTURE PROFESSIONALS

Tok Pisin on Kokoda: Language as Respect Language is one of the simplest &mdash; and most powerful &mdash; ways to show respect on the Kokoda Track. In this first episode of the Cultural Series on The Kokoda Track Podcast, Glenn Azar explores&nbsp;Tok Pisin, one of Papua New Guinea&rsquo;s main languages, and explains why learning just a few basic phrases can completely change how trekkers are received along the Track. This episode goes beyond memorising words. It explains why Tok Pisin is not &ldquo;broken English,&rdquo; why effort matters more than perfect pronunciation, and how language signals humility, awareness, and respect in village environments. Drawing on years of experience on the Track and cultural insight gained through family connection, this episode sets the foundation for how trekkers should think about communication, behaviour, and respect on Kokoda. This is an essential listen for anyone preparing to walk the Track &mdash; and a reminder that Kokoda is not just a physical journey, but a human one.
<hr>
In This Episode, You&rsquo;ll Learn:
<ul data-end="1771" data-start="1425">
<li>What Tok Pisin is and why it matters on Kokoda</li>
<li>Essential greetings and phrases every trekker should know</li>
<li>Why greetings and goodbyes are culturally important</li>
<li>How language changes interactions in villages</li>
<li>The difference between effort and performance when using Tok Pisin</li>
<li>Why respect on Kokoda often begins with simple words</li>
</ul>
<hr>
This episode forms the foundation of an ongoing cultural series woven throughout the podcast. In the next cultural episode, we&rsquo;ll explore&nbsp;village etiquette on Kokoda&nbsp;&mdash; including behaviour, boundaries, photography, and how trekkers are remembered long after they leave.
&nbsp;
This podcast is proudly brought to you by <a href="https://www.adventureprofessionals.com.au/">ADVENTURE PROFESSIONALS</a>

Cultural Episode - Tok Pisin on Kokoda Language as Respect

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/801796f8-aa64-4ef9-ae70-b3d600443cac/transcript

In this episode of the Kokoda Track Podcast, host Glenn Azar chats with Kevin, a dad who trekked the Kokoda Track with his adult kids and their partners. Kevin shares his unique perspective on the experience, highlighting the importance of family bonding and the challenges of tackling the grueling 96-kilometer trek. He opens up about his own personal growth, the impact of the journey on his kids, and the lessons learned along the way. From the physical and mental demands of the track to the emotional highs and lows, Kevin's story is a must-listen for anyone considering the Kokoda Track adventure.

This podcast is proudly brought to you by ADVENTURE PROFESSIONALS

In this episode of the Kokoda Track Podcast, host Glenn Azar chats with Kevin, a dad who trekked the Kokoda Track with his adult kids and their partners. Kevin shares his unique perspective on the experience, highlighting the importance of family bonding and the challenges of tackling the grueling 96-kilometer trek. He opens up about his own personal growth, the impact of the journey on his kids, and the lessons learned along the way. From the physical and mental demands of the track to the emotional highs and lows, Kevin's story is a must-listen for anyone considering the Kokoda Track adventure. This podcast is proudly brought to you by <a href="https://www.adventureprofessionals.com.au/">ADVENTURE PROFESSIONALS</a>

Kevin treks Kokoda with his adult kids

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/25d84c8b-535f-48d5-9d0d-b3da003c44ca/transcript

Fitness for Kokoda what actually matters

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