Hiking is a great way to explore all that nature has to offer - the fresh air, the dazzling views, unique flora, and fauna. The catch is, some hiking trails or multi-day hiking adventures require a bit more of you in the process of exploring.
Depending on where you are, the grade of trail, and the length of your trek, you will need to ensure that you're truly 'hiking fit', or in other words, you're sure you are fully mentally and physically up to the challenge.
If you feel this applies to you and your next planned hike, you're in the right place. We've reached out to avid hikers and travel groups who specialise in longer hiking trips to discover the best tips and tricks.
1. If you know when your hike is, plan your kit and fitness out well in advance
Let's just say your big hike is a something you've locked in well in advance, upwards of a few months or even a year away, it's ideal to start thinking ahead to get yourself fully ready (this can work for shorter periods too). Why? Because it can take your body anywhere from three weeks to three months to really see a significant improvement in your fitness and to respond to a change in routine. Also, if you know the potential weight of your backpack ahead of time you can build this into your training plan so that you're prepared to handle the weight for the full day or multiple days you are on the trail.
The main thing to consider is how much time you have in your regular routine and how you can best fit in a consistent level of exercise throughout your lead up. Try not to overdo it (i.e. too much in a day) or to lapse from the plan you've set out - doing either will do more to set you back than get you set.
2. Leg strength and your cardiovascular exercises will make long/intense hikes easier to handle
Your legs are doing the bulk of the work, so leg strength is essential for an enjoyable experience time on the trail., after all. Whether you're a novice or an experienced hiker, it's a real must. We recommend the likes of lunges, squats, and calf-raises - all good exercises you can do at home and can be learned through a wide range of fantastic online resources (if you're a beginner).
As for your cardiovascular exercises, these will help with your stamina. It doesn't matter if you're doing a one day hike or a multi-day trip, having a greater degree of aerobic fitness makes all the difference when it comes to how you feel at the end of a day of hiking. The best aerobic activities you can do outside the home, regardless of your fitness level, are swimming, cycling, brisk walks or jogging.
If you can’t get outdoors or make it to the gym, there's no shortage of great cardio exercises you can do at home to get your heart pumping. Jumping jacks, half-jacks, squats, leg raises, hops, and even plank-jacks are great bodyweight-based exercises that require no special equipment or skill.
3. Getting your back ready for your pack
The longer or more intensive your trek is, the more you be carrying in your backpack. This means it's essential that you strengthen your back to ensure it can handle the full weight for a full day or multiple days.
Strap on your pack and practice by walking up and down the stairs with your pack on - or if you live near a hill give that a go.
Or if you really want to take it to the next level, push-ups and planking with a loaded pack can build up essential muscles in your core, shoulders, and upper body that you’ll need on longer hikes. Please be careful and make sure you are not placing too much weight on your back when/if you might be ready for it.
4. If you can, take a practice hike or two on local hiking trails
Practice hikes help you do a few things - test and sure up your balance ahead of your big trek; gives you added aerobic and leg strengthening exercise; and it allows you to wear in and test out your equipment, boots, pack, and all. So get out there, try different grades of smaller trails, wearing your pack, boots, and any other items you're expecting take with you.
If nothing else, it will help you break in your hiking boots if they are new/almost new.
5. Use your practice hikes and exercises to reinforce why you're hitting the trail
One of the best things you can gain out of preparing yourself for a hiking adventure is the added certainty around why and how. As in, why you're doing it and how you will tackle it.
So take the time to reflect, while lunging, walking, swimming or even while hiking in advance to think. Whether you're doing it for a cause, to bond with people around you, or to see an outstanding part of the world, you can be sure of how you will handle the terrain, the hours, and the weight of the experience, and whether your motivation for it matches up.
Hopefully, this helps with your next adventure
We hope this helps you with your upcoming hiking adventure. Whether it is with us out on the Larapinta Trail (you keen?) or anywhere else, these tips will help you make the most every last second.
