How to Prepare and Train for Hiking

by Kisambira Hassan
Hiking isn’t just walking in the forests or plains. It requires strength and balance. Here’s how to get ready for trekking, from easy day hikes to the longest thru-hikes.
 

Start With These Basic Hiking Fitness Tips

Two of the most common hiking injuries are ankle rolling and ankle sprains. If you’re out of shape or just haven’t been active for a while, start with some basic exercises to warm up your muscles and get your heart rate up.

  1. Run or walk in sand: It builds the muscles that protect your knees and ankles.
  2. Build range of motion: Get a resistance band to strengthen your muscles through their full extension. Standing on a tennis ball or balance disc is great for this too as it builds the small stablizer muscles around the ankle and knee.
  3. Crunches: Building your core strength will help you keep your balance on uneven surfaces.
  4. Squats and lunges: Keep your back straight and take each squat and lunge slowly to strengthen your core muscles.
  5. Push-ups: Good upper body strength (especially in your back) will serve you well on long trips where you need to carry a heavier pack.
  6. Cardio: Getting this is as easy as walking on a trail. (City-dweller? Hitting the treadmill or stationary bike at your local gym works too.) Whichever you choose, make sure to get your heart rate up. This will help build your lung capacity so you can hike longer.
  7. Step-ups: Before a hiking trip, weight your backpack (use 9kg to start) and step up onto a  bench 16 to 18 inches high. Add  2kg a week until your pack is as heavy as it will be on your hike. To prepare for an extended, multi-day hike, do this exercise three times a week until you can do 700 steps in less than 30 minutes.

 

Training for a Day Hike

If you’re a beginner or haven’t been out hiking for a while, celebrate the good weather with a day hike. But first, let your body know you’re going to be pushing it beyond your afternoon stroll. If you’re planning a hike for the weekend, here are some tips to get your body in shape.

  • Take yourself out for a walk two or three times during the week. Make sure to move briskly enough to get your heart rate up, and then keep it up for at least 30 minutes. 
  • Be sure to wear the same shoes that you’ll be wearing on your hike. A sure-fire way to get blisters is to walk for a long time in shoes you haven’t worn in a long time (or at all).
  • Carry a lightly-weighted daypack on your weekday walks. That way, you’ll make sure you’re prepared to tote your essential gear.

 

The Three Best Exercises to Get in Shape for Hiking

Lunges

Hold equal weights in both hands. From a standing position, step forward until both legs are bent at 90 degrees. Push up, bringing rear foot forward. Repeat with the other leg.

Poor Man’s Leg Curl

Lay flat on the floor and scoot your hips toward an elevated bench. Place your left foot on the bench. Lift your right leg up as high as you can bear. Press your left foot down into the bench, clench your glutes and hamstrings, and raise your hips off the ground. Do 10, then repeat on the other side.

Band Walks

Tie a resistance band around your legs, just above the knees, so there’s tension while you stand with legs at hip-width. Stand straight, tuck your abs, put your hands on your hips, and walk sideways while maintaining the band’s tension between your shins.

 

CHECK OUT THESE HIKING ESSENTIALS

 

 

 

 

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