QUESTION:
I have just started walking and can do 3-5 miles without any problems. The difficulty starts with hills, I have a hard time climbing. So how do I build up my stamina. I realize nothing happens overnight…
We are heading to Nova Scotia in October and I would like to be in a little better shape by then.
Keep up the great job, and thanks for your help,
-Donna
ANSWER:
You are right – nothing happens overnight, but it is definitely possible to have much better stamina!
A reader asked a similar question in the past, and here’s what I wrote for him: Training for A High Altitude Hike. The altitude part isn’t relevant for your trip to Nova Scotia, but the training is.
The best way to train for hiking is by hiking 
Walk/hike at least 1-2 times per week, and try to find fun hikes near you that have some hills. Just take it slow so you don’t strain any muscles before your trip! You will slowly build up stamina. Take the stairs instead of elevators; walk as much as you can; and be sure to stretch afterwards (or do pilates/yoga if you like either of those).
Another exercise to incorporate is calf raises. This will help you strengthen your lower legs, which will be very helpful in getting up hills! Place either one or both of your hands against a wall, and raise up and down on your tip toes. Doing a few sets of 10 or so each day will strengthen your calves fast!
Happy trails!
Hiking Lady
Do you have a question for the Hiking Lady?
how many miles can a first time hiker ; in good shape ; walk in one day on a trail that is — easy (flat) — moderate (small hills )— hard ( steep hills ) ?
grady
Great question, Grady.
There is a rule of thumb call the Naismith Rule, so if you like math, here it is: t = 1/3d +1/2h. Therefore t, the time it takes in hours, is equal to 1/3 the distance in miles plus 1/2 the elevation gain measured in thousands of feet. On easy, flat terrain, h=0, so you’d likely be able to hike about 3 miles per hour. If you have about 1,000 feet of elevation gain per hour (which is a lot), you’d likely be able to hike about 1.5 miles.
This is all an estimation, but hope it gives you a sense of what is reasonable. Trail conditions, weather, your fitness ability, whether or not you can follow the trail, etc. all will impact this. Hope it helps! Happy hiking!