It’s time to get ready for that first spring time hike! You have the gear, you have the trail picked out, but do you have the strength and endurance to carry yourself the distance! Being prepared for outdoor adventuring is more than just a trip to your local sporting goods store, take some time in these cold winter months to prepare for that first wonderfully muddy hike to the summit and be able to enjoy the views without aching quads and calves!
Before jumping in its important to know a few things about exercise programs…THERE IS NO ONE SIZE FITS ALL (unlike your garbage bag rain parka). Tailor the following program to your level to get the most benefit. You can increase the “hardness” of a workout in 4 ways Frequency, Intensity, Time, and Type or the FITT principle…(sorry don’t think you’re going to get a post from a doctor of physical therapy without a little science thrown in)…
- FREQUENCY: how often you do the exercise or exercise program
- INTENSITY: how hard an exercise is, increase weight, increase reps, or increase sets
- TIME: increase the time spent doing 1 exercise, cardio session, or exercise program
- TYPE: endurance, strengthening, flexibility
When hiking you will (mainly) use all the muscles of your legs (glutes, quads, hamstrings, calves), your core (abs and back muscles) and your cardiovascular system. When completing an exercise program for hiking endurance we are going to focus on increasing weight to the weight of your pack and increasing reps…more reps=more miles.
10 exercises to keep you on the trails and out of my office
- Squat with lateral resistance
- exercise band around thighs right above knees, feet shoulder width apart sit butt back and don’t let knees move too forward beyond toes
- Split leg squat or lunge
- Step one foot forward and lower pelvis knees in 90-90 position can do walking or static lunges
- Dead lift
- Start with no weight, when using your pack for weight take it off and lift it in front of you like a kettle bell
- Calf raises (standing and sitting)
- Standing targets the gastric to target the oft forgotten soleus sit and do calf raises with some weight on your thighs
- Lateral Lunge/squat
- Step sideways and squat
- Forward single leg step down
- Starting with a 4-6 inch step (stand on a stack of books, pile of blankets, or your bottom step) step down and touch your heel to the step/floor below then lift back up without shifting weight down
- Lateral Single leg step down
- Stand sideways on step and lower heel to ground lift back up without shifting weight, don’t let your stance knee collapse inward, if it is collapsing inward only lower as far as you can control the stance knee
- Step-up
- Use a pot or coffee table or chair or stairs, step up and “power through and bring opposite leg up to waist height
- Plank with variations
- Plank on elbows, plank on forearms if your butt dips or your “hanging” on your shoulders, you’ve fatigued take a break and start again
- Good Morning
- Similar to a deadlift, but keep your pack on your back
Do 5 of the above exercises 2 days a week and the other 5 exercise 2 days a week (moderate days), 1 day a week do all 10 for 1 set for as many reps as you can (hard day). Start your moderate days with 10-12 reps x 2-3 sets if 12 reps is too easy for YOU increase by 2-5 reps or add a 4th set. Start with no weight for 1-2 weeks. Add weight every 1-2 weeks as your body feels able. Like I said there is no cookie cutter pattern to follow.
Adding weight: if you are 8 weeks out from your planned hike and are planning to carry a 30Lb pack add roughly 4 lbs a week to your pack for your workouts.
Go for a walk or a run 3-5 days a week and take a rest day as needed! Even in shape thru-hikers take a 0 day every now and then. Pay attention to your body and seek a professional’s opinion for any concerns!
Pictures to follow
- Casey
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