Hiking is a great way to get outside, challenge your body and connect with nature. Whether you’re planning a day hike or a long trip, hiking training is important to make sure you’re prepared for the physical demands of the trail. Training to backpack or hike requires a combination of endurance, strength and agility, as well as proper nutrition and hydration. In this article, we’ll provide tips and exercises to help you train effectively and safely for your next hiking adventure.
Stamina
Stamina is essential for hiking, especially if you’re planning a long-distance hike or backpacking trip. The best way to build cardiovascular endurance is to start slowly and gradually increase your walking distance and elevation over time. Start with shorter, easier hikes and gradually increase the difficulty to a longer hike.
Another effective way to build endurance is to incorporate cardio into your workout routine. Running, cycling and swimming are all great forms of cardio that can help improve your cardiovascular health and endurance. Aim for at least 30 minutes of cardio, three to four times a week, to build hiking endurance.
Strength and Agility
Hiking requires not only endurance but also strength and agility. Resistance training, such as lifting weights, can help build the lower body and core muscles necessary for hiking, such as the legs, glutes and core. Incorporate exercises like squats, lunges and step-ups into your workout routine to improve lower body strength. Don’t forget to work your upper body as well, including your back, shoulders and arms, as you may need to carry a backpack or trekking poles on your hike. Exercises like push-ups and pull-ups can help improve your overall strength and balance.
In addition to resistance training, balance and stability exercises can help improve your agility and reduce your risk of injury on the trail. Exercises like one-legged squats, planks, and yoga poses can help improve your balance and stability, making it easier to navigate uneven terrain on the trail. Plyometric exercises like jump squats or box jumps can also help improve your overall agility, as well as yoga or pilates to improve your balance and flexibility.
A training and exercise program
To create a hiking training plan, start by setting a goal for your hike, such as increasing distance or elevation. Then gradually increase your training over time to match your goal. For example, if you’re planning a 10-mile hike with 2,000 feet of elevation gain, start by hiking shorter distances at lower elevation and gradually increase over several weeks or months.
Gradually increasing your walking distance and elevation over time is essential to building endurance, but it’s important to do so at a pace that’s right for you.
In addition to walking, incorporate a variety of workouts into your workout routine, including cardio, resistance, and strength trainingand balance and stability exercises. Aim to work out three to four times a week, with at least one rest day between workouts to allow your body to recover.
Nutrition and hydration
Proper nutrition and hydration are essential for hiking, especially on long-distance treks or backpacking trips. Aim for a balanced diet with plenty of fruits, vegetables, lean protein and carbohydrates to fuel your body for hiking. Drink plenty of water before, during and after your hike and consider carrying a hydration pack or water bottle on the trail.
The right equipment and clothing
Choosing the right hiking gear and clothing can make a big difference in your comfort and safety on the trail. Invest in a durable pair of hiking boots with good ankle support and traction, as well as breathable clothing that can keep you dry and comfortable on the trail. Consider carrying a backpack with essentials such as a first aid kit, map and compass, and extra food and water.
Prepare for your next adventure with Chuze
Hiking offers many benefits, including staying active, relieving stress, and enjoying the outdoors. As mentioned above, it is very important to prepare your body for a hike through exercise. A combination of endurance, strength and stability exercises is usually recommended. And if you’re looking for a place to start, look no further than Chuze.
In the Chuze Fitnessyou have access to a range of exercise equipment and fitness classes but with a gym membership, you can also take advantage of exclusive offers and additional amenities. These offers can help you prepare for your next hiking trip. For a more personalized plan, you can even work with one of our friendly and experienced personal trainers to help you reach your goals and get you out and about! Find one gym near you today!
Review by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
