Training for a big hike
Camelback Mountain is a popular hiking destination in Phoenix.
Over at Fit Sugar a reader wrote in asking about fitness training for hiking. Specifically the reader was completely exhausted after a weekend hike at Camelback Mountain in Phoenix and wanted some tips for becoming a better hiker.
If you’ve hiked Camelback you know it’s a steep climb but not all that long (less than a mile or so as I recall). Fit Sugar offered some good tips about doing shorter hikes to build up strength and endurance and general fitness stuff like working on quads and glutes at the gym. But training for hiking doesn’t have to be a boring fitness routine - there are fun things you can do outdoors to get ready for a big hike.
Hiking is, for the most part, all about aerobic endurance and leg strength (especially if you’re heading to the mountains). I run on the road during the week but an even better choice for getting in shape for hiking is cycling (or mountain biking if you’re into that). Bicycling builds the leg muscles you need for mountain hikes (quads and glutes) plus it’s a low impact, aerobic workout similar to hiking.
If it’s a backpacking trip you’re training for it’s a good idea to include a weighted pack as a part of your fitness routine. Even if you live in a place where hills are few and far between, head to the local high school and trek up and down the football stadium stands with your pack on - you’ll be amazed at how much you’ll sweat after just a few minutes. The point is that the closer your workout to the thing you’re training for, the better your preparation will be.
Hiking isn’t a competitive sport so getting in shape to hit the trail should just be about making your next trek more enjoyable!
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March 11th, 2009 at 6:54 am
Pretraining for a hike, particular one that will be long or strenuous, cannot be stressed enough. City-soft muscles and tender feet will not otherwise be up to the task.
Best bet is a series of shake-down hikes of progressive length. Start right in your own neighborhood. As out of shape muscles begin to toughen, extend the lenght of the walks. Then graduate to nearby parks.
It’s important, too, to actually carry a pack on these practice walks. You’ll feel funny, at first, walking around the neighborhood with a pack on. But you’ll thank yourself later on, when you actually hit the trail.
Start with an all but empty pack, then gradually increase the amount of weight. Eventually you’ll be walking around with the full pack that you’ll carry on your trip.