Shaping Up Before You Ship Out
Train To Hike at Peak Performance
Any hiking experience can be – quite literally – strained by the unexpected pulled muscle or back ache. That’s true whether you take brisk treks along wooded parkland paths or test your endurance with multiple-day climbs up rugged mountainous terrain. Shaping up before you ship out on a hike is a great idea regardless of your athletic ability or appetite for adventure. And it’s the best way to minimize the potential for injury as you log mile after mile of outdoor fun.
If you’re the rugged outdoors type with an insatiable thirst for exhilarating backpacking adventures, increase your endurance and power with our advanced conditioning routine. If you're more into short family hikes, start using our helpful workout tips a month or two before heading out with the kids on your next walking trip in the woods or hills. If you’re a beginning hiker or a former enthusiast who’s been taking more than a little time off, use our basic route to start getting back into shape for rewarding outdoor fun.
Keep It Real
Striding on a treadmill is a pretty good all-weather workout regimen, but if you really want to enhance your ability to enjoy backpacking, head out on real outdoor trails. The inclines and uneven sections will force you to use all of your hiking and backpacking muscles, and you'll be improving your balance and coordination at the same time. Whether you choose the treadmill or hiking trail, we recommend training:
- At Least 3 Times A Week
- At a Minimum Of 30 minutes Each Session
Work the Workout
Here are some steps to working your workouts and gradually making them more challenging:
- Carry a backpack for some or all of your hikes.
- Every week, gradually increase your pack’s total weight. This really makes a big difference with hikers training for camping and backpacking excursions that are planned to last more than a day.
- Favor trails that feature varying inclines, slopes and elevations.
- Get out on your hikes with people who share your interest in hiking and are at least your equal in terms of ability and stamina. Together, you can push each other’s pace while challenging your limits.
- When it gets to the point that your three-times-a-week outing is easily accomplished, increase the level of difficulty by adding a longer route to one of your hikes. This extension can be anywhere from two hours to a half a day.
Make Time to Make it Happen
The one key aspect of maintaining your level of fitness or building on what you have already achieved is consistency. That’s true whether your fitness program is basic, advanced or anywhere in between. And consistency is always going to be a challenge because of the time it takes to complete any hiking routine. It isn’t necessarily healthy to take time away from work and family, so visit the gym or do a shorter cardio workout when you don’t have the time to take your regular hike. Doing something is always better than doing nothing at all.
Cardio Workout Alternatives to Hiking
A treadmill isn’t the only alternative to hiking. Get creative by getting your heart going with:
- Jogging
- Power Walking
- Swimming
- Bicycling (stationary or on the road)
- Cross-Country Skiing
- Aerobics
- Soccer
You have to push yourself to increase cardiovascular endurance. But make sure you don’t push it too far. A simple “Talk Test” can help you determine if you’re doing great or getting close to overdoing it. You should be able to verbally answer questions and make short statements even though breathing hard. If you’re unable to speak in this manner, or gasping for air, then slow down and take a break.
Hiking works your legs, to be sure. And you’ll be a much better hiker of you build a strong body core while increasing leg and lung endurance. Putting strength training into your regular workout routine will help you avoid back and neck pain when carrying a heavy pack on long treks through the back country.