The 96km Kokoda Challenge on the Gold Coast is one of Australia’s most iconic and physically demanding endurance events, designed to test the limits of participants both mentally and physically.

Inspired by the historic Kokoda Track in Papua New Guinea, which became a symbol of courage and resilience during World War II, this challenge serves as a tribute to the soldiers who fought in the brutal Kokoda Campaign.

Held annually, the Gold Coast Kokoda Challenge takes participants through the rugged terrain of the Gold Coast Hinterland, covering an impressive 96 kilometers in a grueling race against time. Teams of four must navigate through steep inclines, harsh conditions, and unpredictable weather, all while raising funds for youth development programs.

The meaning behind the challenge lies deeply in honouring the sacrifice and endurance of the soldiers who fought on the Kokoda Track. It serves as a powerful reminder of the strength and determination that defined the Anzac spirit. More than just a physical race, the Kokoda Challenge embodies the values of teamwork, perseverance, and resilience, pushing participants to overcome their limits all for a great cause. 
My name is Sara Keith, and I've had the privilege of being involved with the Kokoda Challenge since 2011, completing the 96km event a total of 12 times. Over the years, the Kokoda Challenge has become a significant part of my life, and I truly cherish the opportunity to participate each year. Through my experiences, I’ve gathered a wealth of insights and strategies, and I’ve compiled twelve key tips and tricks that have helped me successfully conquer the challenge. While I know that not every tip will work for everyone, these are the ones that have made a difference for me, and I hope they can offer some guidance to those preparing for the challenge.

Practice your Nutrition During Training

Never experiment with new foods or supplements on the day of the challenge. It's crucial to practice your nutrition strategy during training so you can assess how your body responds and ensure it fuels you effectively. Introducing a new gel, snack, or food item on race day could lead to digestive issues or disrupt your energy levels, which could easily have been avoided with prior testing. If you’re uncertain about the types of foods to include or how many carbohydrates and calories you should be consuming each hour, I strongly recommend consulting with a sports dietitian to tailor a plan that works best for you.

Electrolytes are Key

Even though it’s winter, the sun can still bring plenty of heat, and the steep hills will have you sweating in no time. I highly recommend carrying a bottle of electrolytes with you and sipping on them regularly to maintain balance. Staying hydrated is essential, so be sure to drink water consistently throughout the challenge. Using a hydration bladder can make this much easier, as it allows you to drink without having to stop and retrieve a water bottle. My favourite hydration bladder is the Osprey Hydraulics 3L bladder as it is the perfect capacity and is very easy to use. Personally, I like to purchase a few different flavours of electrolytes from the same brand, such as Bix Active Electrolyte tablets, and prepare 600ml bottles the day before the challenge. This gives me variety, convenience, and ensures I stay on top of my hydration—your body will thank you for it.

Embrace the Creek Crossings

Throughout the challenge, you'll encounter seven creek crossings, all situated between checkpoint 5 and 6. recommend simply walking straight through the water crossings. Not only is it refreshing for your feet, but it also saves you time and the hassle of trying to rock hop or take your shoes off at each crossing. Checkpoint 6, located at Numinbah, is a major checkpoint where you can take the opportunity to change your shoes and socks, ensuring you’re ready for the next leg of the challenge. Embrace the creeks—they’re part of the experience and offer a welcome, cooling break!

Poles are Invaluable

Trekking poles are incredibly helpful throughout the challenge, especially in the second half when fatigue sets in and your muscles start to feel the strain. They take a lot of pressure off your legs by distributing the load between your upper body and lower body, reducing the stress on your leg muscles. I highly recommend practicing with them during your training so you can get comfortable with them and decide what works best for you. For a great option, I suggest the Black Diamond Distance Carbon Z Trekking Poles—lightweight, durable, and easy to use, they’re perfect for long, tough challenges like the Kokoda.

Prevent Blisters & Chafing

Blisters and chafing are two of the main reasons people have to pull out of the challenge each year. If you can find a strategy that works for you to prevent these issues, it will make the experience much more enjoyable. I always tape my feet the day before the challenge so the tape can mould to my feet, allowing me to get used to it. If you do tape your feet, make sure there are no creases, as they can cause friction and lead to blisters. I also swear by Injinji toe socks, wearing them both during training and on the day of the event. I always bring at least two pairs so I can swap them out after the waterfall loop when they are wet from the creek crossings. While toe socks may feel unusual to some, I rarely get blisters when I wear them, and they’ve become a game-changer for me. Another tip is to wear shoes that are at least half a size bigger, as your feet will likely swell during the challenge. For areas that are prone to rubbing, I use Skin Slik to prevent chafing. Taking care of these small details can make a huge difference in your comfort throughout the challenge.

Use a plastic box for the Checkpoints

I always pack my spare gear and food in a small plastic tub with my name clearly labelled on it. This way, the support crew can easily locate everything when I arrive at a checkpoint. To keep things organized, I also use zip-lock bags for each checkpoint, labelling them accordingly, and place the corresponding food and items inside. This system allows the crew to quickly grab what I need without any hassle. It not only makes things smoother on the day but also eliminates the stress of searching for specific items when time is of the essence.

Train on the Course

I understand that not everyone has the opportunity to train on the course, especially if they live in different states, but if you're based near the Gold Coast, I highly recommend familiarizing yourself with various sections of the course. Training on the actual terrain will give you a significant advantage on challenge day, as you'll know what to expect and can better plan your strategy. You'll get a real feel for the hills, and I’ve found that tackling them in training makes them seem much less daunting when it’s time to face them during the event.

Invest in a Good Headlamp

A quality headlamp can make all the difference during the challenge, especially since you’ll be walking in the dark for up to 12 hours, relying on just a small circle of light to guide your way. If your headlamp is dim or loses power quickly, it can seriously impact your experience. I highly recommend investing in a reliable one, like the LED Lenser MH10 rechargeable headlamp, which is durable, bright, and has excellent battery life. Night training can also be incredibly beneficial, allowing you to get comfortable walking in the dark and test out your headlamp in real conditions, ensuring you're prepared when the sun goes down.

Create a Team Playlist

There’s a point during the challenge when fatigue starts to take its toll, and you’ll need a little something to keep you going. That’s when music can be a game-changer. I always bring a lightweight speaker and start playing tunes once it gets dark. Just be mindful of your surroundings and keep the volume low, especially near homes, late at night or early in the morning. We create a team playlist, with everyone contributing their favorite tracks, ensuring everyone has something uplifting to listen to and sing along with. Throwback songs are always a hit and really get the energy flowing. I’ll never forget hiking up Army Land one year with the team, singing “Another One Bites the Dust” by Queen on repeat—it was one of those unforgettable moments that made the challenge even more special.

Get into the Right Mindset

One of my favourite quotes is, “The body achieves what the mind believes.” It’s a powerful reminder of how crucial mindset is when preparing for the challenge. Your mental attitude before the event plays a huge role in setting you up for success. If you go into the challenge with doubts about your abilities, you’ll likely struggle more along the way. The journey will be tough, with both highs and lows, so it’s important to mentally prepare for the ups and downs. I always break the challenge down into smaller, more manageable sections—checkpoint by checkpoint—so it doesn’t feel overwhelming, especially when you’re facing the long stretch ahead. I also find that preparing mentally is easier when you push through tough training hikes. These sessions help build confidence and put you in the right frame of mind, knowing you’ve put in the work and are ready for whatever comes your way on the day.

Practice with your Gear

It’s essential to train with all of your gear well in advance of the challenge to ensure everything works for you. The last thing you want is to be surprised by discomfort or problems with your gear on the day of the event. Start by breaking in your shoes during your training hikes to prevent any unnecessary rubbing or blisters. This will help you identify any areas that need adjustment, whether it’s in your footwear, clothing, or equipment. I also recommend using a hydration vest such as the Salomon Adv skin 12, as it does not bounce on your back and is comfortable, especially if you’re planning to run sections of the course. I only switched from a backpack to a vest after my 5th challenge and it made such a difference. Take the time to test everything—from your hydration system to your headlamp or trekking poles—so you’re familiar with how each item functions. This way, when you hit the course, you’ll be confident that your gear is comfortable, reliable, and won’t cause issues. Properly testing your gear ahead of time ensures that on the day of the challenge, you can focus on the task at hand, rather than dealing with unexpected equipment failures.

Have a Strong Support Crew!

A reliable and well-prepared support crew is absolutely essential for making the challenge more manageable. A great support crew that understands your team’s needs can significantly ease the experience and keep you on track. Before the event, we always hold a meeting with both the team and the support crew to ensure everyone is on the same page and knows exactly what to expect. During this meeting, we go over the foods we’ll need at each checkpoint, the gear we require, how long we plan to stop at each checkpoint, and which car we’ll be using throughout the day. Having this level of coordination helps eliminate any confusion or delays, allowing us to stay focused and ensure the smoothest possible experience on challenge day. A well-prepared support crew can make all the difference, keeping you fuelled, motivated, and on track.
Thank you for taking the time to read through this blog! If you have any questions or would like me to expand on any of the tips, don’t hesitate to reach out. You can find me on Instagram at @sarakeith_—I’d love to connect and help in any way I can. I also recommend shopping at Wild Earth for the best gear and staff knowledge, to help you train for and take on the Kokoda Challenge.

About the contributor: Sara Keith is an avid adventurer with a deep passion for the outdoors. Whether hiking and camping through rugged landscapes or competing in ultra-running events, Sara thrives on pushing her physical and mental limits. Sara finds joy in forging relationships through shared outdoor experiences and does this through her adventure group, @adventure.as. Follow Sara’s adventures on Instagram.