Note: Article contributed by Crowdstorm.
Hiking requires strength, stamina and flexibility whether you are taking a relatively short 5 mile hike or embarking on a more arduous hike of up to 30 miles in a day. You are likely to be hiking uphill and downhill on challenging terrain and carrying anything from 10 to 20 pounds in a backpack depending on the length of the hike. Even if you consider yourself to be a fit individual, hiking places specific demands on your body that your usual sport or activity does not address. Don`t underestimate the impact a heavy backpack will have on your physical capabilities.
Training requires a slow and steady approach – you will not be able to build up the required fitness levels in a week or two, so it is important to make a plan and set measurable and achievable goals. Begin with small 2 to 4 km hikes a couple of times a week without a backpack and on relatively forgiving terrain. Gradually increase the distance of your hikes on a weekly basis until you are comfortable with a 15km hike and small backpack for food and water. Once you find this achievable work on increasing the load you carry on a 15km hike to 10kg (22lbs). Now you should be able to tackle more difficult terrain – make sure to include some challenging hills. Eventually you should have built up your fitness levels to a point where you can carry 25 to 30% of your body weight.
You should then challenge yourself to 2 or 3 day hikes. These will test your endurance as you will have no rest days in between and you will of course need to carry all the supplies you need. You will want to maintain a good level of fitness all year round but three or four weeks before a long hike you will benefit from stepping up your fitness regime with activities which address the specific challenges of hiking. Running is an excellent way to improve your overall fitness and in particular prepare your legs and feet. Run on steep inclines to improve aerobic capacity and prepare your feet, ankles and knees for hills and uneven terrain. Prepare your hips and shoulders by carrying a heavy backpack as often as possible during your training. This will help reduce problems from any abrasions you may acquire through wearing a backpack.
Weight training is invaluable for preparing the body to carry a backpack. Your training programme should address the trapezius, abdominal, back and shoulder muscles – all important in supporting and stabilising your backpack. Don`t neglect the leg muscles, particularly the thighs which will be supporting all the weight you are carrying and may be required to squat and stand with the backpack on your back. On long hikes it is important to ensure you are well equipped for your own personal safety. Sufficient food, water, warm clothing and shelter are a necessity, particularly in unpredictable weather. Don`t get caught out without essential supplies – such as Coleman tents, waterproof clothing and a good map or GPS system in case you lose your way.
