Fitness for Hiking
Hiking is an enjoyable hobby because it’s a sport that you can experience at your own pace. Getting in shape for hiking is necessary before hitting the trails. You don’t have to be an elite athlete to enjoy but you do need a moderate fitness level for hiking.
Obviously, the terrain dictates the required fitness level. Hiking on flat ground is different from hiking in the Rwenzori Ranges. Different postures and muscles are going to be used; different cardio and breathing are needed to keep a strong stamina.
If you know the type of terrain you’re going to explore , spend a month prior to heading out to condition your legs, back and cardio performance. It’ll make your journeys more enjoyable and memorable.
LEGS
To get the most pleasure from the adventure, you need to condition your legs for these extended journeys.
The key to training legs for hiking is to progress slowly and steady. You don’t have to go to the gym nor do any squats or lunges. These are large muscle groups that only respond to hard work and lots repetition.
Start every workout by stretching and warming up. Walk a short distance before each workout.
Begin walking around your neighborhood to get used to travelling longer distances. Start on short walks and gradually increase the distance.
A few days or weeks later, attempt a small hill to get the quads & hamstrings used to providing more uphill power. Stop when you need to catch your breath; take a break when your legs start to burn. Just as you would on a hiking trail, take breaks when needed.
For more intensity, increase the length of your uphill climbs or challenge a steeper slope. This will not only strengthen your legs but also increase your cardiovascular performance as well. Take as many breaks as needed yet continue to challenge your physical limits.
By the way, you won’t be building leg muscles with these exercise but rather you’ll be increasing their strength & endurance. Walking backwards is not necessary to work the hamstrings.
CARDIO
You don’t need the cardio performance of a runner to enjoy a full hiking season. If the terrain you’re going to explore has a lot of elevation changes, you’ll have to increase your aerobic workout to be able to handle the uphill intensity.
Jogging & running will quickly build up your cardio as will hill training. Normal walking on flat ground doesn’t lead to much improvement since your breathing rate doesn’t increase as much.
Stay hydrated! Drinking plenty of water keeps muscles strong and improves endurance.
You don’t need to run the equivalent distance of your hike. On your trek, you won’t be running the entire length but taking frequent breaks to recharge.
Interval training is an excellent way to improve breathing and performance . Sprint for 25 or 50 meters and then walk an equivalent distance.
A change in altitude will affect your performance. If you live a sea-level, you need even better cardio to perform at a higher altitude. For those living in high-altitudes, you’re going to benefit when you hike at sea-level (the effect only lasts about a few days until you’re acclimated, so challenge your buddy as soon as you get there).
At the start of the season, don’t go hiking to improve your cardio, otherwise you may get exhausted and stranded far from the trail head.
Practice makes perfect.
One of the best ways to improve at anything is to practice, and hiking is no different! The more you hike on rough terrain, the easier it will feel. This is for a few different reasons. First, you’ll improve your overall fitness level. Second, you’ll know what to look for when you’re hiking. Slippery rocks, tree roots, muddy areas… you’ll begin to navigate these problem areas much more easily the more you hike. This overall confidence boost will make hiking rough terrain feel much more manageable and help you feel lighter on your feet.
Poop before you go.
As we all know, everybody poops. As we also already know, hiking affects everyone’s body differently. For some people, the extra exercise gets their bowels moving in overdrive. Meanwhile, fellow hikers may feel like their intestines are turning into little cement factories. You may even experience both situations during multi-day hikes. The rule of thumb is to go to the bathroom before you start hiking. This will likely make you feel more nimble on your feet. It will also allow you to focus on the trail ahead of you rather than what’s happening in your gut.If you do find yourself in a crappy situation while on the trail, make sure to follow trail etiquette, and leave no trace behind. Move far away from any water sources, bury your creation, and pack out any tissues or toilet paper you may have used, or better use dry leaves.
Maintain a steady pace.
Unless you’re in a hiking competition, hiking should be done at a pace that is comfortable for you. Since everyone’s fitness level and body types are different, the best person to pace yourself with is you. This means that you finish the hike at the same speed that you started with and that you maintain this same speed throughout the entire hike. This will help fight the fatigue that can lead to accidents. Knowing what your pace is and sticking to it will also keep you from speeding up, which can increase your chances of tripping or slipping.
Eat throughout the hike.
When you’re hiking over rough terrain, there’s a high chance you’ll be concentrating heavily on the trail. If it’s a particularly long and grueling section, you may suddenly realize you’ve been hiking for hours without taking a break or having a snack. This could lead to a calorie deficit that causes your blood sugar to drop. When this happens, you may begin to feel a bit lightheaded, which can be very dangerous on uneven ground. Make sure to take the time to eat throughout the day. It doesn’t have to be big meals. In fact, it’s probably better if you’re just eating small portions throughout the hike and then eating a bigger dinner when you arrive at camp.
Tips When Going Down
It’s all downhill from here! These words bring dread into the minds of beginner hikers and experienced hikers alike. For many people, hiking downhill is much harder than going uphill. Your toes get squished in the front of your boots, your legs undergo tremendous strain, and you can end up with blackened toenails, painful blisters, and swollen joints. Needless to say, this shouldn’t be taken lightly.
Step heel first.
When you’re walking downhill on uneven terrain, make sure to step heel first. This will help keep your body weight centered and help prevent you from slipping, especially when you’re walking on loose gravel or soil.
Keep your knees bent.
Keeping your knees slightly bent when you step down will help cushion each step. If you’re still struggling with knee pain, you may want to consider wearing a knee brace during the downhill sections of the trail. If in doubt, scramble or slide.If at any point you feel unsafe or unsteady going up or down a hiking trail, you simply need to scramble or slide. Scrambling entails using your hands to help pull yourself up a steep slope. This is great for moving your center of gravity closer to the Earth. You may find it much, much easier to cover larger distances with the same amount of energy. As you can imagine, sliding just means sitting down and figuring out how to get down. You can slide, crab walk, scooch, etc. The most important thing is that you can get through that section of trail safely. Yes, it may be embarrassing if you’re the only one doing it. But if it makes you feel more comfortable on the trail, it is definitely worth it!
Choosing the Right Hiking Gear
Choosing the right hiking gear can make an enormous impact on how well you can hike over rough terrain. If this is your first time hiking on a challenging trail, it’s a good idea to buy or borrow mid-range equipment to use. You can then upgrade to better-quality items later if this is something you really love doing.
Wear high-quality hiking shoes. When you go on any long trek over rough terrain, it is really important that you have high-quality, lightweight hiking boots. This doesn’t mean that you have to buy top-of-the-line shoes. Instead, it means that you choose the lightest shoes possible with a durable sole and enough support to protect your ankles and feet during the hike.
Wear hiking socks. The type of socks you wear matters just as much as the type of shoes you have. You may be able to get away with normal workout socks when you’re doing day hikes. However, every mile you put in makes your choice of socks more and more important. Your socks keep your feet dry and comfortable and should reduce the number of blisters that develop.
There are a few different types of high-quality hiking socks to choose from. You can either wear Merino wool socks or dual-layer socks. Merino wool socks are generally regarded as the creme de la creme of socks. They are very warm while still being relatively lightweight. Some of the most popular brands of Merino wool socks include Smartwool, Darn Tough, and REI. Depending on how often you hike, they can last decades.
Bring sandals. After a long day on the trails, your tootsies may be in major need of a break. Always have a pair of sandals to change into when you’re relaxing at the campsite. They can take pressure off of blisters or hotspots that developed while you were hiking, and they are much easier to change in and out of than your hiking boots. A pair of basic rubber flip-flops usually works well since they are lightweight. If you’re tight on space, you can shove them in the side compartments of your bag. Plus, they dry quickly, so they’re perfect shower shoes.
Kitara Foundation for Regional Tourism 