Pre-Hike Training - Training before a Hike
The Getting into Shape for Hiking section gives suggestions in improving your overall physical Hiking Abilities. However, you will usually find yourself too busy to keep up such a training program and you then run the risk of suddenly being used to city life again. You become soft again. If you find yourself planning an extended Hiking trip then it would be wise to make an intensified physical preparation part of your Pre-Hike Planning.
Preparing your Hips & Shoulders for Hiking
Start your training program at least 2-3 weeks before the planned trip and get your hips and shoulders used to a heavy backpack by carrying a backpack whenever you see the opportunity to do so. Steadily increase the backpack load and the duration you are carrying it. If there is a rough terrain nearby, use it to train yourself on steep inclines and rough surfaces. By doing so, you will decrease the chance on skin irritations and abrasions on the pressure points of your backpack. Furthermore, it will train your muscles in carrying the load.
Preparing your Feet, Legs & Lungs for Hiking
Jogging and running are actually the best ways to work on your overall fitness level and at the same time, preparing your legs and feet for the rough times ahead. If possible, run on steep inclines which will dramatically increase the intensity of your workout and will prepare your feet, ankles, and knees for the differences in uphill, downhill, and even surfaces. Mix your backpack practice with intensive uphill/downhill running.
In general, you will want to increase your walking and physical exercise in the period before your Hiking trip. However, take note that physical preparation is just a small part in your overall Hiking Preparation so make sure to check our other articles in our Preparing for a Hike section.
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