Preparation is essential to increase the potential for success of any trip. This includes making sure you’re in good physical shape before you take off. The one and only way to do that is to train properly and regularly. We’ll teach you how below.

MAKE A TRAINING SCHEDULE

First of all, it’s important to consider which type of hike you want to do. Will it be a strenuous day hike to a mountain summit? Or rather an overnight hike in the wilderness? Maybe even a challenging long-distance hike?

For all these types of hikes, you’ll want to be in decent physical shape. There is, however, a difference between training for day hikes and long-distance backpacking trips.

Most people with an average fitness level should be able to complete a day hike. That’s not to say that it won’t be a challenge, though. People living active lives will be more comfortable with several hours of physical exercise.

If you don’t walk a lot, start with making it a habit. Giving your legs some daily exercise for a few weeks should set you up for a successful day hike.

Long-distance hikes, and even overnight hikes when carrying camping gear, are different. Training for these kinds of hikes involves much more than simple basic physical exercise. This requires a workout routine. We will focus on training for long-distance hikes in the rest of this article. Of course, these tips will also be useful to day hikers who want to get into shape.

If you plan to hike in high altitude, there are additional steps you’ll need to make to safely complete your trip. Take a look at our article on how to train for hiking in high altitude.

THE 3 FUNDAMENTALS

Hiking is the most natural form of exercise for us humans. We literally evolved into two-legged walkers. Walking is what we do to get around, whether it’s inside your house or in the park. It’s the easiest activity there is.

That said, while everyone can walk, with all the conveniences of modern society, not all of us are used to it anymore. Especially not for prolonged periods of time and over long distances. Most people will need to train before embarking on a long hike. This is how you do it.

TIP #1. GO TO THE GYM

If you don’t have one already, sign up for a membership at your local gym. The gym, as REI says, is a great place to condition your body and improve both strength and stamina. We’ll talk about resistance training in more detail in just a moment.

TIP #2. START HIKING

Second and arguably most obvious, you need to start hiking. The best way to train for hiking trips is mimicking them as well as you possibly can. If you’re not used to hiking, you should start by going for long walks in the park or another natural area near your house. While the gym is fantastic to work on specific muscle groups and do targeted exercises, nothing compares to a walk outdoors.

After your feet and legs have gotten used to walking for a few hours on end, continue by doing hikes with a small backpack. Gradually increase the length and elevation gain of your hikes.

Eventually, you should do hikes with your backpack and all your hiking gear. Doing so, you allow your body to get accustomed to the weight it will have to carry during your actual hiking trip.

TIP #3. CHANGE YOUR HABITS

Tweaking your habits might seem less important than the previous two tips, but this can and will result in major changes in your physical appearance and fitness.

You can turn incorporate extra exercise into your daily routine. Take the stairs instead of the elevators. Ride your bike to work. Walk to the store instead of driving. If walking isn’t possible, park in the spot furthest from the store entrance. You can also carry a small backpack to enhance the benefits of a (slightly) new lifestyle.

3 DIFFERENT TYPES OF TRAINING

When learning how to train for hiking, it’s important to distinguish between different types of training. As with any sport, there are three different aspects you can work on.

1. CARDIOVASCULAR TRAINING

Cardio training is the most important part of your hiking training. According to Backpacking.com, you should do two days of cardio for every day of strength training. Three to four days a week is recommended. Also, equally as important is to allow for at least one day of rest per week. Allowing for both physical and mental recovery, rest is a critical part of any training schedule.

The ultimate goal of cardio is to optimize your body’s recuperation power. Cardio helps improve endurance. It also increases your body’s capacity of repairing itself after prolonged intense exercise.

Cardio training includes everything from walking and jogging to swimming, cycling and group fitness classes at the gym.

The key is to push your body to the point of fatigue but never to exhaustion. Start light exercise while still increasing your heart rate. Gradually increase the duration and intensity of your cardio workout. Eventually, it is recommended to add weight to your exercises.

2. RESISTANCE TRAINING

Resistance targets specific body parts and muscle groups. This is important because it teaches your body how to manage prolonged physical stress. Aim to include two days of resistance training in your weekly schedule.

This includes exercises such as squats, lunges, planks, step-ups, sit-ups and push-ups.  REI.com has a great overview of what a hiker’s resistance training workout could look like.

3. MENTAL TRAINING

Mental preparation is as important as physical training. No matter how great of shape you are in, you cannot physically prepare for adversity. Cold weather, surprising downpours, broken gear and blisters are just some of the challenges you can face on the trail. Mental strength is the only thing that will get you through them.

Jennifer Pharr Davis, Appalachian Trail speed record holder, tells us that many people are mentally unprepared for a long hike. She advises you to read books and watch hiking or adventure documentaries. Information is preparation. It’s important to put your expectations into a realistic framework before setting off on a hike.

The post How To Train For Hiking appeared first on The Adventure Junkies.

Some experiences you have when hiking are just priceless. These are simple but unforgettable moments, like watching the sunrise at Annapurna base camp, feeling the breeze over a huge cliff or testing your limits conquering a huge mountain like Iliniza in Ecuador.

Hiking at high altitude provides incredible experiences, but you need to be prepared for this particular environment. This article will teach you how to prepare yourself for high altitude hiking.

If you are just getting started, don’t forget to check out the Hiking FAQ and the 41 hiking tips for beginners.

WHAT IS HIGH ALTITUDE HIKING?

All routes above 8,000 feet (2,400 meters) are considered high altitude hikes. Why 8,000 feet? It’s simply because at this height your body can be affected by altitude.

Why does this happen? Because the air pressure changes depending on the altitude, being higher at sea level and decreases the higher you go. Reduced air pressure means there is less oxygen to breathe in the air. The decreased oxygen supply causes your body to work less efficiently.

If we do an altitude change gradually our body has the ability to adapt, but if the change is too fast you can have some serious problems.

HOW DOES THIS ALTITUDE CHANGE AFFECT YOUR BODY? 

At higher altitudes you can feel the need to breathe deeper and more often so your body gets enough oxygen to keep working. If you are walking too fast you can feel more tired than usual and if you don’t give your body enough time to adapt, you can experience some altitude sickness problems.

The first symptoms are headache, loss of appetite and trouble sleeping. If these symptoms don’t go away in a day or get worse you should consider descending some feet and rest.

Don’t worry if you feel a mild headache as it is common, but keep an eye on how your body feels the next day.

Some more serious symptoms include throwing up, feeling dizzy, being confused, feeling unable to walk and having blue lips or finger nails.

Of course, if you feel any of these symptoms you need to descend and find some medical help. For more detailed information about acute altitude sickness, check out this article. 

8 STEPS TO SUCCESSFULLY COMPLETE A HIGH ALTITUDE HIKE

1. TAKE YOUR TIME

The most important step you need to take when facing a high altitude challenge is to ascend gradually.

For multi-day hikes it’s good to get up to some higher areas during the day and then sleep lower at night, gradually increasing the altitude day by day.

Do not sleep more than 1,600 feet higher than the previous night.

2. FIND YOUR PACE

You will probably need to slow your pace and find a good rhythm for breathing and walking that works without feeling tired.

If you feel you aren’t getting enough oxygen, you should take deeper breaths which will help you get more oxygen to your blood.

3. DRINK PLENTY OF WATER & EAT WELL

Water will help you to reduce the altitude sickness symptoms. Get a rich high carbohydrate diet before and during your hike.

4. DON’T DRINK ALCOHOL

As we just mentioned it’s very important to hydrate your body. Drinking alcohol will only dehydrate it. I’m sure you can wait till next weekend to open that bottle of red wine.

5. BRING WARM CLOTHES

Usually, the higher you hike, the colder it gets, and this drop in temperature can dramatically affect your physical condition. Weather can change rapidly so always bring some extra layers like pants, gloves, hats, etc.

6. WEAR SUNSCREEN

You are getting closer to the sun each step you take and the atmosphere doesn’t protect you the same way at high altitude. Don’t forget to use high SPF sunblock.

7. SUMMIT ACCLIMATIZATION HIKES

If you are planning on hiking very high like a mountain summit like the Cotopaxi volcano in Ecuador you will need to acclimatize your body for days or even weeks. This means you’ll have to climb some lower mountains gradually increasing altitude one by one, until you feel ready to climb the highest one.

8. HAVE A GOOD TIME

Now that you are ready, just enjoy your next hike that will surely offer you some amazing experiences!

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