Hiking season is nearly upon us. If you are like me you have spent the Winter stockpiling new gear for the hiking season. I have religiously read cover to cover Outside Magazine’s gear guide and even attended Outdoor Retailer in Salt Lake City to get a jump on all the new “must haves” for the season. I went a little overboard and purchased so much new gear to feed my addiction. Just some of my new purchases include a couple of new packs, a stove, outerwear, and boots to name a few.
While all the latest stuff is all well and good the most important gear that you need to have tuned up for hiking is your body. If you have been one of the lucky ones who are able to call in sick for the day and skin up the mountain for some quick pow turns then good on you. Unfortunately, most of us have been trapped in our day to day routine or if we were lucky we were riding ski lifts on the weekend. While this is fun and a good break from the grind it is not helping with getting you ready for those 8-hour-long hikes at altitude.
I have found that to really get the most enjoyment out of your sport or activity requires dedication and commitment before you even get on the the mountain or trail. For me it starts with those 5 AM 5 mile runs on cold dark mornings and includes things like refraining from that after dinner cocktails and crème brûlée for desert. You will get the most out of your Summer hikes by putting in the work now.
An often overlooked aspect to hiking and many other sports and activities is body weight. The less you weigh the less you have to carry with you. A 10 lbs weight loss can have a massive impact in your ease of hiking a long and rugged trail. I am not advocating that everyone who hikes needs to lose 10 lbs, I am just giving you something to consider to help you have a better on trail experience. Also, for those of you that are focused on that South Florida beach bod, this unfortunately does not help with most things athletic. A 300 lbs bench press coupled with wrist size calf muscles is bad strength to weight distribution for most things outdoors. With a proper balanced diet and exercise you should be able to achieve and maintain your idea weight.
I have found that getting in shape for hiking involves a mix of cardiovascular endurance, strength, and flexibility. Here are some exercises that can help:
- 1. Walking/Running: Start with brisk walking and gradually increase the intensity and duration. Running can also improve cardiovascular fitness.
- 2. Stair Climbing: Mimics the uphill sections of hiking. You can use stairs at home, or find a stairwell or stadium stairs nearby.
- 3. Hiking on Incline: Incorporate hikes on hilly terrain to simulate the conditions you'll encounter.
- 4. Strength Training: Focus on legs, core, and upper body.
- Legs: Squats, lunges, step-ups, and calf raises.
- Core: Planks, Russian twists, and bicycle crunches.
- Upper body: Push-ups, pull-ups, and rows.
- 5. Balance and Stability: Improve balance to navigate uneven terrain.
- Exercises like single-leg stands, stability ball exercises, and yoga/pilates can help.
- 6. Flexibility: Stretch regularly, especially focusing on legs, hips, and lower back to prevent injuries.
- 7. Endurance Training: Engage in longer cardio sessions to build endurance over
Remember to start gradually and listen to your body to prevent overexertion and injuries. You should consult your doctor before making any major changes to your diet or exercise routine. I hope these suggestions help you get the most out of your hiking season. Stay safe out there and don’t forget to pack out what you packed in…
FOUNDATION Outdoors, Staff Writer – Sir Scott #317
