Hiking Training- a Quick 101

Would you love to start hiking? Or you have a hiking trip in mind but you'd love to feel really strong, fit and confident on that trail? Whether you're a seasoned trail walker or a beginner eager to hit the trails, good training is key to you having a great experience that you'll want to repeat over and over - particularly as women as we hit mid life and beyond. As it turns out just walking isn't your best bet - check out our snippet from 12 week program Countdown to Travelling and Hiking, which goes into creating a hiking training program in depth...

So what does make a great hiking training program?

Set a Clear Goal:

Before starting out with training, work out your hiking goals. Are you aiming to tackle a challenging summit, or perhaps exploring a multi-day trek? Understanding your objectives will help tailor your training plan accordingly. This is week one of our Countdown to Travelling and Hiking - choosing an adventure goal that you love, that will challenge you and build confidence, and that is within your reach.

Start Slowly:

Regardless of your fitness level, it's crucial to ease into your training plan. Begin with shorter, less strenuous hikes to acclimate your body to the demands of walking on varied terrain. Nothing like the DOMs the next day, feeling like you've got flu, to put you off that new exercise program. Enthusiasm is great, but gradually increase the duration and intensity of your hikes as your fitness improves. There are numerous ways of doing this, so pick ways that work with your schedule, time available, what you enjoy doing and what works for your body.

Cardiovascular Conditioning:

Building cardiovascular endurance is important for hiking. Engage in activities such as fast walking (check out the video above for more on this and why lots of medium intensity walking isn't the best approach to hiking training), hitting the hills, running, cycling, or swimming to elevate your heart rate and improve your stamina. Pay attention to how much time you spend puffing, that zone where your heart rate is up and you would struggle to talk to the person next to you. This is where you get real bang for your exercise buck.

Strength Training:

Hiking requires more than just endurance – it demands strength, particularly in the lower body and core muscles - niggling injuries and aches carrying backpacks long distances are regular reasons why women just don't find hiking as fun as they had hoped. Incorporate a well rounded strength training program to target build strength and help keep yourself injury free.

Practice Ascending and Descending:

Hills and mountains present unique challenges that require specific training. Include uphill climbs and downhill descents in your hikes to simulate the terrain you'll encounter on your adventure. If you'll be carrying a backpack on your hike, simulate the load during your training sessions - use your hiking pack and start to load it up with milk bottles of water or tins of food. Gradually increase the weight of your pack to mimic the conditions you'll face on the trail. This will condition your muscles and familiarize your body with the added weight, reducing the risk of discomfort or injury during your hike.

Flexibility and Mobility:

Don't overlook the importance of flexibility and mobility in hiking. Incorporate stretching exercises and training with increased range of motion into your routine to improve functional flexibility and prevent injuries. I'm not actually a big fan of stretching, I don't find it gives me alot of long term results - I am however a big fan of incorporating more mobility into your everyday routine - this does give really worthwhile long term benefits. Check out our 2 week adventurefit challenge course for how to do this without breaking a sweat.

Rest and Recovery:

Balanced training includes adequate rest and recovery. I don't think I can emphasise this enough - so often I'm training women who fall on either side of a wide spectrum - they don't do anywhere enough, or they do too much, too often, and don't give themselves time to recover. Listen to your body and allow time for muscles to repair and strengthen between workouts. Incorporate rest days into your schedule, and prioritise quality sleep and nutrition to support your training efforts. It's easy to skip this step, but there are no gains without proper rest, so don't let your hard work go to waste! Let me say that again - you can put all the work in, but if you don't give your body time to recover and build strength in response, you may as well be doing nothing.

Practice with Gear:

Familiarise yourself with your hiking gear well before your trip. Break in your hiking boots or shoes to prevent blisters, and test your backpack for comfort and fit. Practice using hiking poles if you plan to use them on your hike, and ensure your clothing and equipment are suitable for the expected weather conditions. You may think your jacket is waterproof - but depending on the construction, alot of jackets won't withstand walking for hours in the rain (hello Milford Sound anyone?). Embrace the rainy day training walks as a time to gear test.

Mindset and Mental Preparation:

Physical fitness is only one aspect of successful hiking – mental resilience is equally important. Keep positive and get prepared for what you might face on the trail. Know yourself!

We'd love to work with you to help you prepare for your adventure - big or small - we believe physical challenges are one of the best ways to build confidence in yourself! Find out more about our programs on our home page - check out our 12 week countdown to travelling and hiking if you enjoyed this article.