For every outdoor activity or adventure sport, you ought to practice and get trained. It will instill confidence in your mind and make the activity more enjoyable for you. If you are planning for a hiking trip, prioritize getting trained so that it doesn’t get too exhausting for you. As it is an intense activity, prepare your mind and body for the same.
Advantages of Proper Training Before Hiking
Proper training before hiking has several benefits like:
- Boost strength in major muscle groups
- Enhance endurance
- Develop better balance
With proper training, you can make your legs and core muscles stronger. Thus, it will support the load in your backpack. It will make your hiking experience more pleasant.
As hiking is an all-day activity, it helps in building endurance in the same muscle groups, including the shoulders and lower back.
It gives you a more stable base so that you can even tread through uneven terrains.
Types of Hiking Expeditions
Hikes can be of different types as mentioned below:
- Day hiking
- Backpacking
- Thru-hiking
- Section Hiking
- Urban Hiking
- Mountain Hiking
- Summit Hiking
- Scrambling
If you are a beginner, day hikes are best for you. They allow you to explore the intricacies of nature without having to stay overnight or carry too much hiking equipment. They are extensively found in national parks, local trails, and natural reserves.
Backpacking is a mix of hiking and wilderness camping. You will need advanced hiking gear like a backpack, hydration packs, camping tents, sleeping bag, hiking food packs, water purification, and a hiking stoves. As it involves spending one or more nights outdoors, plan properly and be prepared for different landscapes.
Thru-hiking is all about months of walking long-distance trails. It is like backpacking but you would need lightweight and durable gear. It is for advanced hikers. It challenges your physical endurance. You must carry lightweight and durable gear if you are going for thru-hiking.
Section hiking allows outdoor enthusiasts to complete a long-distance trail in sections. It is a flexible hiking strategy through which you can enjoy hiking without much physical exertion. It is perfect for intermediate to advanced adventurers. For section hiking, choose the gear based on the hike’s duration and the type of section.
If you want to wander through the cityscapes and landmarks of an urban environment, urban hiking is for you. It is great for beginners. The High Line in New York City, San Francisco’s stairways, and the Freedom Trail in Boston are the popular destinations for urban hiking. You will need comfortable walking shoes and a city map or Google Maps for urban hiking.
Intermediate to advanced hikers would love the thrill of mountain hiking. Carry hiking boots for men and women, trekking poles, navigation tools, and outdoor clothing for mountain hiking. The Alps, the Rockies, and the Himalayas are perfect destinations for mountain hiking.
Summit hiking is suitable for professional hikers. You will need mountain hiking gear and additional safety equipment for higher altitudes.
Hiking and climbing, when combined together, are known as scrambling. It is for expert hikers. You would need a helmet, gloves, and a harness and rope for scrambling.
Assess Your Current Fitness Level
Before your hiking trip, you must get your fitness level assessed. Conduct a thorough examination of your muscular strength, cardiovascular endurance, flexibility, and overall health.
Here are some methods to assess your fitness level:
- Aerobic Capacity
- Muscular Strength and Endurance
- Flexibility
A cardiorespiratory fitness test gives you an insight into cardiovascular fitness. It involves a 1.5-mile run or a step test. Note the heart rate, breathing rate, and perceived exertion during exercise. It will help you estimate the aerobic capacity.
Practice push-ups, pull-ups, squats, lunges, and planks and note the maximum number of repetitions and the heaviest weight you are able to lift. It will give you an idea about your muscular strength and endurance, based on which you can identify areas for improvement and modify your strength training routine.
Trunk rotation tests, shoulder-reach, and sit-and-reach are the common flexibility tests. They will let you know your current flexibility levels and how you can improve the climbing performance while reducing the risk of injuries.
Cardiovascular Endurance
Hiking and mountain climbing requires prolonged periods of physical activity at high altitudes. Include cardiovascular activities like trail running, hiking, cycling, and swimming. Start with 3 to 4 sessions every week. To start with, go for 30 minutes of exercise and then increase the duration and intensity slowly. Train according to the demands of mountain climbing by incorporating longer runs or hikes on weekends.
Cardiovascular conditioning is of utmost importance for mountain climbing and hiking as it boosts your heart and lung function, thereby increasing your body’s capacity to carry oxygen to working muscles. Optimum cardiovascular health will not only help in sustaining physical effort during long climbs but also compensate for the lower oxygen levels at higher altitudes. Improved cardiovascular fitness will lead to quick recovery, reduce tiredness, and uplift your performance during hiking.
Strength Training for Hiking
In addition to cardiovascular health, muscular strength and endurance is also important for mountain climbing adventures. Target major muscle groups by practicing two to three strength training sessions every week. It can be squats, lunges, and step-ups for leg muscles or planks, Russian twists, and mountain climbers for the core muscles. Push-ups, pull-ups, and shoulder presses are good upper body exercises. They will also help you carry a backpack easily.
The stronger the muscular foundation, the better will be your stability, support, and power while ascending and descending.
Balance and Stability
While hiking through challenging mountainous terrain, it is of paramount importance to maintain proper balance and stability. Practice Yoga Asana, Pilates, or workouts on unstable surfaces in two sessions every week. You can begin with 20-30 minutes for each session and then increase the duration and difficulty level once your balance and stability get better.
The stronger your balance and stability, the more confident you will be on uneven terrains. You must also work on your proprioception so that your movements are more accurate while hiking.
Here are some exercises that will enhance your balance and stability:
– Single-leg stands or single-leg deadlifts.
– Bosu ball exercises or using a balance board.
– Yoga poses like the tree pose.
Pro-Tip: Practice hiking with a backpack to simulate real conditions.
Flexibility and Mobility
Hiking often involves navigation through narrow crevices. That’s where flexibility and mobility come into the picture. Practice stretching exercises thrice every week. Include hamstring stretches, calf stretches, and hip flexor stretches. Hold every stretch for 20-30 seconds and then slowly increase the duration.
These exercises, along with dynamic stretches like leg swings before hikes, and static stretching post exercise help take your flexibility to the next level. You will notice improved range of motion and joint flexibility by practicing these exercises. It will also help you reach holds and maintain proper posture during the climb.
Simulating Real Hiking Conditions
Just like you need hands-on experience to learn swimming or cooking, hiking also requires a similar strategy. Practice hiking in different weather conditions, terrain types, and elevations. Use hiking and camping gear like boots and poles during training to make the hiking experience easier for you. Also, practice with a backpack to get an exact idea of how hiking would actually be. Once you have trained in the basic hiking conditions, introduce more challenging hikes.
Rest and Recovery
Rest and recovery while training for hiking are as important as exercising. It is best to avoid overtraining and injuries. Have at least one or two rest days every week. Use these days for light activities like gentle stretching, walking, or low-intensity yoga for active recovery. Make sure you sleep for seven to eight hours and get enough rest to recharge yourself.
Keep yourself hydrated. That’s the most under-rated wellness technique. And most importantly, listen to your body while training. It is advisable to consult with a professional coach or hiking trainer so that you get trained according to your body’s fitness level and pre-existing health conditions (if any).
Mental Preparation
Make yourself mentally prepared and indulge in activities that improve mental resilience and focus. Meditate regularly. Also, practice visualization exercises and stress management techniques. Start with 10-15 minutes daily and then increase the duration once you develop a consistent practice. Mental preparation will help you make the right decisions and handle the challenges of the climb more effectively. It will give you a positive mindset so that you can overcome every situation.
Summing it up
While training, consistency is the key. If you have trained well, you will surely have a memorable and successful hiking experience. Your physical and mental well-being are of utmost importance when it comes to hiking. So, make sure you put yourself first when you are training for hiking.
FAQs
1. Do you have to train to go hiking?
Definitely yes. It is a must to train before going hiking. It will enhance your body stability, flexibility, and muscle control. Mental preparation will keep you focused during hiking and reduce the likelihood of injuries.
2. How long should you train before hiking?
For an easy day hiking expedition, your current fitness level would be enough. However, if you have planned a multi-day hike of 3 days, start training 3 months before the trip. In case you don’t have enough time before the hiking trip, practice squats and planks to build muscular endurance. As a best practice, start with short hikes and then gradually increase the distance or time each week while training. One to three weeks before your trip, start reducing the intensity of your workouts so that you get enough time to rest.
3. What are some ways to train for hiking expeditions?
Planks, push-ups, pull-ups, squats are great exercises to build your muscles and ensure better stability and flexibility. Besides such exercises for physical wellness, meditation and visualization exercises are also important to prepare yourself mentally for the hike.