What pre-exercise do you need to do to participate in the "Road to Rejuvenation" Gobi tour organized by Star Travel?

Road to Rejuvenation 202 1 The "Belt and Road" Young Entrepreneurs' Journey to Gobi lasts for 4 days and 3 nights,118km! On average, it is close to 30 kilometers per day. Calculate 1 hour and walk 3-4 kilometers. Therefore, some time before hiking, you can start to prepare for sports. Starting from getting up in the morning, you can choose to run from 6 am to 7 am, with an average running time of 30 minutes. Of course, if you don't have to run for 30 minutes on the first day, your body will be overwhelmed. You can run 15 minutes on the first day, and then do some warm-up exercises. Run for 20 minutes the next day and 30 minutes the third day, step by step. In the next few days, I will stick to it slowly until the day of hiking.