Getting Started: How to get fit for hiking mountains + an example hiking training plan
The best practice to get fitter for the sport or activity that you are doing is to continually practice and get the miles under your legs. Especially when it comes to hiking. Get used to using a variety of terrains from city life concrete, parks, hills, trails with unstable ground for your body to get used to the time of walking, and adapt to the different surfaces.
If you have been searching for information on how to get fit for hiking mountains then you have come to the right place. If you’re here for strength gains and aesthetics this isn’t your spot. We’re here to get you mountain fit and ready to enjoy all of the incredible trails across the world with some of the most panoramic views known to man. As an experienced hiker, I can confidently say that hiking is one of the most fulfilling activities out there. From the outdoors, being in nature, to building fitness, mental resilience and connecting back to you. It’s important to know what you’re getting into and that it’s not a walk in the park. Hiking requires training and preparation to enjoy being injury free, safe and able to have an enjoyable experience.
If you know me, you’ll know I am a fan of big hikes. I love travelling to new places and countries and exploring the lay of the land by foot. Not a small walk in the park, I am talking 10-20 km+ on the sides of mountains with my legs burning, chasing the sun rises across the globe. I have been hiking for a large part of my life and truly found it to be my place of solitude, escape, challenge and connecting back to myself. I thoroughly enjoy pushing my body out of its comfort zone and conquering tough routes. And all because the views are absolutely incredible when you reach the top.
However if you’re new to this or haven’t quite got your climbing experience and base fitness - don’t expect to go hiking for long bouts as this could result in injury and fatigue. So let’s get it sorted by helping you best prepare physically.
Whether you’re planning a day hike or a multi-day trek, it’s essential to train your body for the physical demands of hiking. I have learned that preparation is key to enjoying any hiking adventure. Over the years, I have developed a training routine that has helped me conquer some of the hardest routes I have trekked to date.
With all my years of experience as a world traveller and hiker, I have seen first-hand the consequences of not properly training for a hike. From blisters to dehydration and even more serious injuries, the risks are high if you’re not adequately prepared. That’s why I’m passionate about sharing my knowledge and experience to help others train for a hike like a pro. No matter whether you’re at the beginning of your journey or an experienced hiker, there's always more to learn . In this blog post, I’ll share my top tips and advice on how to train for a hike, so you can embark on your next adventure with confidence and ease.
1.Hike
This one may seem obvious. But when it comes to training, especially for a specific sport we want to make sure you’re out on the trails weekly and getting your steps in. This can come in a variety of ways especially if you live in the city and do not always have access to trails or time before it gets dark. Get in the outdoors, trails where you can, walk up and down stairs, hills, and escalators to switch up the variety. Don’t train on the flat when you’ll be hiking on a 1000m elevation gain. Start with easier routes and as you get more confident and your fitness increases explore new routes to try.
2. Strength and Resistance Training
Strength training is the single most underutilised tool in the hiker’s training arsenal. It’s something that can help you on a multitude of levels. If it is done right, it can have phenomenal benefits for hikers:
- It is the single best thing you can do to help prevent injury
- It can be incredibly effective at preparing the body for elevation (both ascents and descents). Especially those knees on the way down
- It can significantly reduce the total exertion on your body during a full day’s hiking.
If you are coming off the couch, there’s no need to make your strength training routine complicated. In fact, simple is usually better.
There are just a few rules you need to follow to get the most out of it:
You want to train the body in balance (i.e. for every exercise working the front of the body, you want to include an exercise working the back).
You want to ensure you have a mix of both high repetition 'endurance' exercises to fatigue the body and get used to reaching new levels. To then lower repetition 'strength' exercises (both types of strength training are incredibly beneficial for hikers).
You need to ensure a gradual progression in your training over the weeks/months (i.e. constantly repeating the same workout for months on end will have limited benefits and not get you too far. The same goes for choosing a random workout every session - this is just guess work).
To help you find out what strength exercises to begin with and always have as your basic posterior chain go-to exercises, check out my latest blog post on my top 8 strength exercises to focus on your training - click here. Alternatively - if you need a programme that will help you to progressively build your strength then find out more information about the Mountain Fit Programme here.
3. Cardiovascular Fitness:
Time Constraints: We all lead busy lives with full-time jobs, leaving limited hours for hiking each week. To ensure you have the stamina and endurance for your hikes, strike a balance between longer hikes, HIIT classes, runs, and stair master sessions. These activities build the necessary cardiovascular fitness that you can always rely on during your adventures.
4. Use Equipment:
Gear Preparation: Prior to embarking on longer planned trips and hikes, take the time to break in your equipment. There's nothing worse than dealing with ripped skin and blisters while out on the trails. Wear in your boots to ensure a comfortable fit, and gradually add weight to your backpack to build strength in your core and back. Avoid the temptation to use brand new gear on a significant hike, as it may lead to trouble.
Equipment Success Story: I had a stroke of luck with my last-minute purchase of X boots from Sports Direct, a bargain in the sale at just £40. I wore them on my campervan trip with no trouble at all. However, it's important to note that taking risks with new gear may not always pay off, as I've experienced the opposite outcome before.
5. Rest and Recovery:
Essential Tool: Rest is your most valuable asset. Hiking is undeniably rewarding, but it can be physically and mentally draining when exploring the great outdoors. Prioritise sufficient rest to rejuvenate and recharge for your next adventure. Ensure you get plenty of sleep and maintain a well-balanced diet with fruits, veggies, protein, and carbohydrates to replenish your energy stores. Additionally, taking time to stretch post-hike or on your rest days aids the reduction of muscle soreness and promotes muscle repair.
This is a basic example plan focusing on building more endurance:
Monday: Lower body strength.
Tuesday: A short run or HIIT class.
Wednesday: Rest.
Thursday: A HIIT class.
Friday: Lower body, Upper body & core strength.
Saturday: Long hike.
Sunday: Rest.
OR
Monday: Full body weights.
Tuesday: Midweek hike + core
Wednesday: A run.
Thursday: Rest.
Friday: Full body weights.
Saturday: A long hike.
Sunday: Rest.
I hope these tips help to empower you to get started and up into the mountains!
If you struggle with bad knees, hips, joints and general strength then you should jump onto our programme to help you to not only build up the endurance but the strength you need to help you reduce the pain. This is especially important when you’re going back downhill it can all start to kick in.
Happy hiking!
Lizzie xxx
Adventure Fit 8-12 Week Fitness Programme
Now, if this blog tickled your adventurous bone and you're keen on stepping into the world of hiking or levelling up your outdoor game, I've got you covered. Dive into those blog posts, the ones that'll guide you through those baby steps or those daring leaps into the wild. Because, hey, my mission? To get both the ladies and gents out there, basking in nature's glory, uncovering its secrets, and embracing all the goodness it has to offer!
If you’re on a quest to get fit for the mountains then look no further and join me on my 8 week Adventure Fit programme. The aim is to help you build your fitness, build your strength, and bulletproof your knees and joints to withstand the mileage you’ll be trekking. Find out more about the programme here: Adventure Fit GYM - 8 Week Strength & Fitness Programme or Adventure Fit MINIMAL - 8 Week Strength & Fitness Programme (great if you’re on the move and don’t have much equipment with you).
You may also enjoy…
1-1 COACHING WITH LIZZIE
TRAIN WITH ME IN BALI
