TRAINING FOR HIKING (GENERAL)
The enjoyment received from any physical activity is largely dependent on the shape you’re in. Most of our programs are located in regions above 7,500 feet, and your trip will require hiking over varying terrain in uncertain weather.
We cannot stress enough that the fitter you are the more fun you’ll have. We recommend you prepare for your trip with a training program that addresses your fitness needs and works well with your daily routine. Options include:
TRAINING BY HIKING
If you have access to hiking trails and a schedule to accommodate it begin walking and hiking in hilly/steep terrain. Nothing prepares you for a hiking trip better than the activity itself!
Try to get out at least 3 days a week. Start with short hikes (1- hour in length) with a light daypack – you’ll carry a day pack weighing 5-10 lbs on your trip. From week to week build the length and difficulty of your hikes until you’re comfortably able to hike 6-8 hours a day. Unless you’re in great shape it is ideal to begin your training at least 12 weeks prior to your trip. Also be sure to use the footwear you’ll have on your trip to break it in. Following is how a moderate program may look:
FIRST WEEK OF TRAINING
Tuesday: 1-hour hike
Thursday: 1-hour hike
Sunday: 2-hour hike
Gradually build to:
TWO WEEKS BEFORE TRIP
Monday: 3.5-hour hike
Wednesday: 2-hour hike
Thursday: 3.5-hour hike
Sunday: 7-hour hike
Gym training is not ideal because it promotes short workouts, not the day-long efforts you’ll put in on your trip, and is best used as a supplement to hiking. However, if a hiking routine is not practical the gym may be used for training. Be sure to begin exercising 3 times a week at a minimum for at least 1 hour each time and gradually increase the length and intensity of your workouts.
Activities may include swimming, step aerobics, treadmill, bicycling, or elliptical trainers to name a few. Swimming is a great way to build endurance and cardiovascular fitness and is easy on the joints. A modest weight training program focusing on the muscles that support the ankles, knees, back, and shoulders is also beneficial.
OTHER TRAINING IDEAS
There are many other activities that are easily incorporated into your daily life to supplement the above activities and build your overall fitness. Cross training is also important to strengthen opposing muscle groups and it helps to avoid overuse injuries. Some ideas include:
- Bike to work or when running errands. Bike around town or on country roads outside of your town/city. Cycling is a great way to build endurance and strength in your legs.
- Climb the stairs at your office, house, park, or neighborhood. Stair climbing is a fantastic way to simulate hiking in hilly or steep terrain.
- Yoga and/or Pilates classes can build strength throughout your body while also improving your flexibility.
- Intramural sports.
- Walk to work instead of driving. Run your errands by walking and carry your groceries home in a backpack.
- Jogging is another option, however if you are not a regular runner it can easily lead to injuries that your hiking trip may then exacerbate. Undertake a jogging routine with care.
Flexibility is an important part of training, remember to stretch before and after your workouts. For the two weeks leading up to your trip cut your workouts in half to avoid arriving fatigued. Also for a 72-hour period before your trip commences, ensure that you are consuming sufficient amounts of sodium and fluids. Doctors agree that hikers increase the likelihood of experiencing problems if they are sodium depleted (e.g., follow a low sodium diet) or are dehydrated (due to travel or using diuretics such as coffee or alcohol).
If you have any questions at all about your training feel free to give us a call at the number below.
Important note: Always consult with your physician before commencing with a workout program.