Before Setting Out
Learn how to prepare and train for your next hike, as well as hiking etiquette and trail preservation principles.
Training and Preparation
Hiking seems easy enough. It’s just walking in the woods, right? Well, it’s a little more complicated than that. Hiking is a great way to connect with nature and improve your mental and physical wellbeing, but part of the allure of hiking is the challenge that comes along with it. These challenges require training and preparation. Whether you’re hitting an easy trail for the first time or preparing for a multi-day backpacking trip, physical preparation is essential. Hiking can be demanding, and being in good shape ensures you can handle the trail safely and enjoy the experience to its fullest.
Here’s how to train physically for hiking, from beginner walks to more intense, multi-day treks.
"Hiking can be demanding, and being in good shape ensures you can handle the trail safely and enjoy the experience to its fullest."
Building a Foundation: Beginner Hikes
If you’re new to hiking, it’s important to start slow and focus on building endurance. Beginner trails are typically shorter, flatter, and less demanding, but they still require preparation.
Training Tips for Beginners:
Start Walking: Begin with daily walks on flat terrain to get your body used to consistent movement. Gradually increase your walking distance and duration to build stamina.
Hiking-Specific Workouts: Incorporate exercises that mimic the movements of hiking, like lunges, step-ups, and stair climbing. These movements will strengthen your legs and hips, which are essential for hiking.
Cardio Training: To improve your cardiovascular endurance, add low-impact cardio activities like cycling, swimming, or brisk walking to your routine. Aim for at least 30 minutes of cardio, 3-4 times a week.
Light Pack Training: Once you’re comfortable walking for an hour or more, begin hiking with a small backpack. This will help you get used to carrying weight while maintaining proper form.
Goal: Be able to walk for 2-3 hours comfortably with a light pack before progressing to more challenging hikes.
Intermediate Hiking: Tackling Tougher Terrain
Once you’re comfortable on beginner trails, you can start exploring more varied and challenging terrain. Intermediate hikes may include steeper climbs, uneven surfaces, and longer distances. Physical preparation becomes more important as these hikes are harder on the body.
Training Tips for Intermediate Hikers:
Increase Elevation and Distance: Find local trails with hills or inclines to practice climbing. Gradually increase the difficulty of the elevation gain to prepare for steeper terrain. You should also increase your hiking distances in small increments.
Leg Strength Workouts: Strengthening your legs is critical for handling steep ascents and descents. Add squats, step-ups, and calf raises to your workout routine. Incorporating resistance bands or light weights can further enhance your strength.
Core and Balance Training: Hiking often requires good balance, especially on rocky or uneven terrain. Incorporate core exercises like planks, Russian twists, and bridges into your training to improve your stability.
Hike with a Heavier Pack: Start adding more weight to your pack to simulate the gear you’ll need on longer hikes. Gradually increase the pack weight to match the demands of your intermediate trails.
Goal: Be able to hike for 4-6 hours, covering a distance of 7-10 miles with significant elevation gain, while carrying a moderate pack.
Advanced Hiking: Preparing for Multi-Day and Backpacking Trips
Multi-day hikes and backpacking trips require even greater physical preparation. Carrying a heavy backpack over long distances and rugged terrain can put a significant strain on your body. Proper training will ensure you have the stamina, strength, and resilience to enjoy the experience without injury.
Training Tips for Advanced Hikers:
Endurance Hiking: Focus on long-distance hikes that mimic the conditions of your planned trip. Start with one-day hikes of 8-12 miles and gradually increase to multi-day excursions. This will train your body to recover after a full day of hiking.
Weighted Pack Training: Backpacking means carrying gear like tents, sleeping bags, food, and water. Gradually increase the weight in your pack until it closely matches what you’ll carry on your trip. Practice hiking with this pack on steep, uneven terrain.
Strength Training for Stability: Include compound strength exercises such as deadlifts, lunges, and squats. These exercises strengthen your legs, back, and core, all crucial for carrying heavy loads over extended periods.
Stair Climbing and Hill Training: Training on steep hills or stairs will prepare your muscles for the constant elevation changes of a backpacking trip. You can add intervals, alternating between flat ground and incline, to simulate varying trail conditions.
Flexibility and Recovery: Multi-day hikes require sustained effort, so it’s essential to prioritize flexibility and recovery. Incorporate stretching and yoga to improve flexibility, and focus on foam rolling or massages to aid muscle recovery after tough training sessions.
Goal: Be able to hike 10-15 miles per day with a fully loaded backpack, handling elevation changes and rough terrain over multiple days.
Nutrition and Hydration Training
Fueling your body correctly is just as important as physical training. While preparing for hikes, make sure you’re practicing proper nutrition and hydration strategies. Drink plenty of water throughout your hikes and consume nutritious snacks that offer sustained energy, such as nuts, energy bars, and dried fruits.
For multi-day trips, practice carrying and consuming freeze-dried meals or other packable foods you’ll use on the trail. Training your body to digest food efficiently during long hikes can prevent fatigue and enhance performance.
Mental Preparation
Hiking, especially on challenging trails, requires mental endurance. You’ll need to stay focused, maintain a positive attitude, and push through fatigue or discomfort. Simulate the mental demands of hiking by setting realistic goals, breaking longer hikes into manageable sections, and visualizing yourself successfully completing each stage of the hike.
Train Smart, Hike Strong
No matter the level of your hike, proper training and preparation are key to a successful and enjoyable experience. Start with beginner trails and progressively challenge yourself as your fitness improves. By incorporating strength training, cardio, and endurance exercises, and practicing hiking with a loaded pack, you’ll be ready to handle even the toughest trails.
Remember, hiking is not just about physical fitness—mental resilience, proper nutrition, and careful planning all play a role in ensuring you stay safe and enjoy every step of your journey.
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