BENEFITS OF HIKING
There’s nothing like the great outdoors. Getting outside in the fresh air clears our minds and breaks up the typical day-to-day that’s often filled with screens and social media. When we feel cooped up or stressed, hiking can help balance the mind while challenging the body.
As if we needed another reason to go enjoy nature, there are lots of health benefits of hiking that make it even more worthwhile. Lowered stress levels, improved mood and cardiovascular health are just the tip of the iceberg. These are also benefits from working out, so training before your hike only enhances these feel-good perks once you set out on your adventure.
HOW TO TRAIN FOR HIKING
Getting in shape for hiking doesn’t have to mean adopting a strict workout schedule, but your routine should be enough to get your body prepped for what’s to come. No matter your hiking skill level, even the easiest trails involve more effort than just walking through the woods. The main goal of training before a hike is to develop endurance for long hours of walking, balance for uneven terrain, and strength for scaling steep inclines and carrying a heavy backpack. For a big hiking trip, it’s ideal to start training about two months prior to departure. This will give your body ample time to adjust to this new routine and build strength. It will also allow time for you to recover and avoid burnout before the hike even begins.
Starting your training off with walking or running on surfaces like sand, dirt or gravel will help you build a base fitness level that’s necessary for any hiking trip. In addition to endurance and cardio, start adding hiking workouts like strength, resistance and balance training to your schedule. These types of exercises will strengthen your muscles and could help reduce your risk of injury. Luckily, there are tons of workouts and exercises you can do to get in shape for hiking—right in your own backyard or living room.
HIKING EXERCISES
• Bodyweight workouts
Using your own bodyweight is a great way to work up a sweat and makes for an easy workout routine for hiking. The best perk of bodyweight workouts is that you don’t need any equipment and you can do them from home at your convenience—no gym membership required. Try our bodyweight workout to get started, and check out our list of more workouts you can do from home.
• Ab workouts
Training your core is one of the key hiking training exercises you can do. A strong core will improve your overall mobility, balance, and strength in everyday activities, which in turns help you feel stronger and more prepared for any future hikes you have planned. Check out our article on ab workouts to try some of these exercises at home.
• Cardio
Along with strength training, adding a cardio routine to your hiking training schedule will help you feel your best on your hike. There are lots of ways you can mix up your cardio workouts, like cycling, swimming and running. Running is an accessible exercise for hiking endurance as it helps to increase your stamina. It also helps to develop the same muscles in the legs that are crucial for keeping your pace on the trail. To learn how to get started running, check out our running for beginners article and our treadmill workouts.
• Yoga
Yoga is not only good for strengthening your muscles, but also for increasing flexibility, mobility and balance, making it great training for hiking. In addition to the physical benefits, yoga is also great for developing mindfulness and breathing techniques. Don’t be intimidated if it’s your first time trying it out—our easy to follow guide walks you through all the basics to try yoga for the first time at home.
• Stretches
As with any exercise, as you strengthen your muscles, it’s also important to take time to stretch. Stretching right after your workout ensures your muscles are still warm, and it will help you increase flexibility and reduce soreness. There are lots of moves you can try, but to get started, here’s a list of essential stretches that are great for runners and hikers alike.• Recovery
Whether you just finished an intense workout or conquered a challenging summit, your body needs time to rest and recover. Proper recovery allows your energy to replenish and your muscles to repair, all of which impact your future performance. So if you’ve got a big hike coming up, make sure to follow our tips for quick recovery so you can feel your best on the trail.
• Meditation
While hiking is physically challenging, your mind needs to be just as prepared. Whether you’re heading out on a solo trip or with a group, take some time to hone your focus. Meditation is a great way to strengthen your mind and is good training for long days and nights in the quiet wilderness.
BUILDING STRENGTH FOR THE SUMMIT
Whether you integrate all of these workouts or just a few, you’re well on your way to building balance and strength in your mind and body. The more you can prep for your hike, the better you’ll feel, creating a more enjoyable experience from start to finish.
While being physically prepared is important, the right gear helps too. Be sure to check out our all-weather hiking apparel, shoes and accessories before setting off on your next adventure.