The Lairig Ghru
Training and Advice
Thinking about taking on the Lairig Ghru? We’ve put together a useful guide to help you prepare, with advice on training, what to expect on the day and what clothing and equipment to bring. Whether this is your first big point-to-point trek or simply a new Cairngorms challenge, you’ll find plenty of practical information to help you arrive prepared and ready to enjoy the day.
If you would like to book on one of our scheduled Lairig Ghru hikes see here for dates.
If you're a group or an individual and would like to book a private hill day or course please contact us
How to prepare for the Lairig Ghru
The best preparation for the Lairig Ghru is simply to spend plenty of time on your feet. In the weeks leading up to your trek, gradually increase the length of your walks and include some longer days on hilly and uneven terrain. You don’t need to cover the full Lairig Ghru distance in training, but being comfortable walking for several hours at a time will make the experience much more enjoyable.
Try to include plenty of ascent and descent, and train with the footwear and daypack you’ll use on the day. Walking on rough trails and hill paths is particularly useful, as this prepares your legs and feet far better than training entirely on roads or smooth paths.
General cardiovascular exercise such as cycling, running or brisk walking can also help, while simple exercises including squats, lunges and step-ups are great for building leg strength. If possible, aim to complete a good 6–8 hour hill day a few weeks beforehand – this is also the perfect opportunity to test your clothing, footwear, food and hydration.
Why book a guided hike with Hillgoers?
We have been guiding walkers through the Lairig for years
We provide a local qualified Mountain Leader
We take care of the return tranport (~1hr 40min return journey)
Your guide will take care of all the navigation & tell interesting stories along the route
Read previous customer reviews!
Clothing and equipment required
Our recommended equipment list for all of our Lairig Ghru walks can be found via the button below. Please get in touch if you have any questions about what items to take on our events.
Water to Go - Filter Water Bottle
Consider purchasing our recommended filter water bottle so you can collect and drink water as you go.
15% off all kit from the Hillgoers website for Lairig Ghru challengers (except books, sale items and gift vouchers). Please ask for the code or make your purchase and we will refund you 15%.
These bottles are a real weight saver. If you’ve planned your route you can factor in water stops easily enough. We’ve been using them on expeditions for years with no problems.
Perfect for lightweight travel.
The Water to Go Eco 55cl Filter Bottle in Blue is built with sustainable, next-generation eco materials. It replaces traditional plastics while delivering powerful filtration performance. Our included 3-in-1 filter removes up to 99.9999%* of harmful contaminants including bacteria, protozoa, viruses, chemicals, and heavy metals. Allowing you to drink safely from rivers, taps, streams, and more. This is something that most traditional water filters cannot handle. With a 200-litre filter lifespan, this bottle saves you money, reduces single-use plastic waste, and keeps you hydrated wherever adventure takes you.
Key Features:
The filter lasts for 200 Litres
100 days use at 2L/day
Replaces 400 single-use plastic water bottles
Weighs just 115 grams
BPA Free and Bonsucro accredited
Dishwasher safe
Refillable, reusable, recyclable
Ergonomically designed for a comfortable fit in your hand