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Hiking is not only fun, but it is an incredible workout as well. Even seasoned hikers understand the need to prepare for trails that require more skill and endurance than their usual treks. You might wonder how long it takes to get in shape for hiking. Understandably, we all want to reach our goals yesterday, but it is vital to get our bodies ready for any training stimulus it isn't used to, including hiking. Unfortunately, preparing for that next big hike doesn't happen overnight. Depending on the trail's difficulty level and distance, it is ideal to train for two to eight weeks before your hiking adventure.
You don't have to be an expert hiker to train like one. In fact, there are many ways to prepare yourself for hiking up a mountain. Although the best training for hiking is actually hiking, sometimes the time of year and where you live doesn't allow you to get out on the trail. So here are a few tips for how to train for hiking without hiking.
Endurance training is ideal when training for hiking. Since hikes are often longer and your pace remains relatively steady, increasing your endurance should be included in your training program. If you live where the climate might not be the most inviting year-round, trying to maintain your fitness level even in your hiking off-season is essential.
Personally, I use my indoor cycling bike to help maintain and improve my stamina and endurance level. I like that it is easy on my joints, and the equipment doesn't take up as much room as other pieces of cardio equipment if you want to add something to your home gym. I recommend riding 2-3 times per week on non-consecutive days. You can begin with thirty minutes on the bike and increase your time, especially if you know how long a particular hike you want to train for will take.
Other great forms of endurance training can include walking, running, or an elliptical machine. If you plan to gain quite a bit of elevation in your hikes, incorporating something that mimics that training stimulus is essential. A Gauntlet Stepmill is an excellent piece of equipment to help fit this type of training. To prepare for my first fourteeners here in Colorado, after living at sea level for a few years, I used the Gauntlet Stepmill while wearing my pack, as it enabled my body to prepare for what I was expecting it to do later in the season. Just a side note, you will get a few funny looks, but the hikers in the gym will understand precisely what you are doing.
Since hiking requires a lot of lower leg activation, lunges and squats are excellent workouts to throw into your training routine. Let's break down how to do each exercise.
Muscle Groups Used: Glutes, hamstrings, quadriceps, calves, and core
Set Recommendation: 2-3 sets -10-12 reps/set
How to Perform the Exercise: Begin with feet slightly wider than your hips and toes slightly turned out. Begin to engage your glutes and act like you are sitting in a chair. Make sure that your knees do not go past your toes. Stop at the bottom of the move with your hips slightly higher than your hips. Press through your heels as you come back to a standing position.
Pro Tip: Focus on keeping your chest lifted and your back straight to help with proper muscle activation.
Muscle Groups Used: Glutes, hamstrings, quadriceps, calves, and core
Set Recommendation: 2-3 sets -10-12 reps/ per leg / per set
How to Perform the Exercise: Begin in a split stance with your right foot in front. Keeping your chest lifted, slowly bend your front knee and lower your back knee towards the floor until your front hamstring comes parallel with the floor. Ensure that your right knee remains directly over your ankle and doesn't creep out towards your toe, which causes strain on the knee. At the bottom of the move, your shoulders and hips should form a straight line. Slowly straighten your legs to come back to the beginning position.
Pro Tip: Feeling a little unsteady in your lunge? Increase the base of your lunge by stepping your back foot farther out to the side. Don't feel embarrassed to hold your arms out like an airplane for more stabilization.
Resistance training in the way of bands and weights drastically improves your overall strength but will also prepare the muscles that will be worked while hiking. I love lifting weights but do not always have time to make it to the gym. Therefore, I have included two exercises you can complete at home with a hip circle band. In addition, hip circle bands are affordable as they usually start at only $6-$7.
Muscle Group: Glutes, hamstrings, quadriceps, calves, and core
Set Recommendation: 2-3 sets -12-15 reps each side/set
How to Perform the Exercise: First, set up in a squat position where your feet are slightly wider than your hips. Focus on keeping your hips higher than your knees with your chest lifted and back straight. If you have the correct band, you should be able to feel the resistance already, even in the starting position. Start by stepping 6-inches to the right. The left foot will then step 6-inches to the right as well. Then repeat on the left. You want to ensure that the band remains taut throughout the entire movement and doesn't begin to sag. This move targets the low body but will be felt more intensely in the glutes.
Muscle Group: Glutes, hamstrings, quadriceps, calves, and core
Set Recommendation: 2-3 sets -12-15 reps each side/set
How to perform the exercise: Set up in a wide squat position at the beginning of a step march, where your feet are slightly wider than your hips. Focus on keeping your hips higher than your knees with your chest lifted and back straight. If you have the correct band, you should be able to feel the resistance already, even in the starting position. Next, march in place, keeping your feet wide. Although many muscles work, you will feel it most in your glutes.
Your core is heavily recruited when hiking, especially if you are wearing a pack. Since the trails are usually uneven, your core goes into overdrive to help you maintain your balance. One of the best pieces of equipment to help strengthen your abdominals and lower back, which make up your core, is the BOSU. A BOSU not only helps with core activation but also helps to build ankle strength which helps to reduce the potential for injury out on the trail.
Core exercises on a BOSU can be as easy as standing in an active stance on top of the BOSU. An active stance means feet are about shoulder width apart, knees are soft, and your core is engaged. Hold this position for 30-seconds before releasing for a break
Pro Tip: Want to amp up your squats? Try completing them on top of the BOSU.
Hiking is a total body workout. Not only can you improve your cardiovascular health, strength, and stability by hiking, but it can also do wonders for your mental health.
There is something to say about the serenity that can be experienced on a scenic mountain trail. Perhaps it is the fresh air, the smell of the trees, or even the wildlife you might encounter. According to a Stanford University study, hiking helps to lower the potential for depression, reduces stress, and decreases anxiety.
Hiking can absolutely get you in shape. This total body workout continues to challenge the body through the various trails and terrains that can be selected. Consistency is key to seeing gains in both your cardiovascular and muscular health.
Yes, hiking can help build leg muscle if you are hiking consistently enough. Even if you are a weekend warrior, you can begin to see muscle definition after a month or two of hiking. Hiking engages the glutes, hamstrings, quadriceps, and calves. Also, if you increase the elevation gain of your hikes or add a pack, these muscles are taxed even more.
Since hiking requires a lot of muscle recruitment and energy to propel yourself on a trail, it definitely has the potential to help you lose weight. Just like everything else, to lose weight, other things in your lifestyle will also need to be adjusted. Adding weight training sessions and a balanced diet with whole foods can help aid in your success.
One of the best ways to be ready for hiking season is to try to maintain your fitness level in the off-season. Maintenance is a lot easier than having to start over after spending months relaxing on the couch. In addition, by incorporating strength and endurance training into your preparation for that next great hike, you are helping to set yourself up for success. Happy Hiking!
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