Prepare for your next adventure with CoreVibe!
If you’re gearing up for a challenging hike or epic backpacking trip, it’s a good idea to start training weeks or even months before your trip. Staying in tip-top physical shape will make your adventure much more enjoyable – instead of feeling sore and tired, you’ll be able to focus on the experience itself. Plus, staying in shape can be an enjoyable process that doesn’t require expensive equipment or a gym membership.
Even if you’re already very active and feeling good, consider the unique needs of hiking and backpacking. Have you recently spent hours climbing stairs or hiking with a heavy backpack? These outdoor activities require more than just walking; they require endurance. The more you train, the more prepared you’ll be when it comes to traveling long distances.
Benefits of training
A more enjoyable experience
Training doesn’t just build your body, it enhances your overall experience on the trails. Hiking becomes more fun when you stay in good shape. Instead of fighting fatigue, you can immerse yourself in nature, explore the trails, take pictures, or just enjoy your time camping. Strong legs and good fitness allow you to carry extra luxuries – like a Kindle, mini travel games, or your favorite snacks. The benefits don’t stop there once you reach the starting point. Fitter people recover faster, make longer lasting memories and have shorter recovery times after an adventure.
Prevent blisters and injuries
Training helps your body adapt to the rigors of hiking and prevents injuries and blisters. Building strength in the knees, ankles and feet through resistance training helps protect tendons and muscles while improving flexibility. This can greatly reduce the likelihood of strains or tears while traveling. In addition, progressive training can increase skin toughness and reduce the occurrence of painful blisters. You’ll also have time to break in your hiking shoes to ensure a perfect fit at the start of your adventure.
Motivation to stay fit for the long haul
The exciting adventure you are about to embark on is a powerful motivator to stay healthy. The thought of the breathtaking views will keep you going, whether it’s taking a walk or doing a few deep squats. Training is also a fun way to stay active and outdoors. You can even encourage your friends or family to join you on your fitness journey! The benefits don’t stop at one trip. Use training to develop a routine that promotes long-term physical and mental health. By scheduling more challenging hiking or backpacking trips throughout the year, you’ll ensure that staying fit becomes a permanent part of your lifestyle. For us, there’s nothing like an unforgettable view to motivate us to keep exercising!
Where to start
Set clear goals
Training is effective when you have a clear goal in mind. First, do some research on your upcoming hike or backpacking trip. Check out the logistics of the planned route and consider details such as how many miles you plan to cover each day, elevation gain or loss, and the weight you’ll be carrying. Don’t forget to consider the weight of food if you’ll be carrying supplies over long distances, and the weight of water if your route takes you through dry terrain. Once you know these conditions, you can adjust your training program accordingly.
Let CoreVibe help you get ready for your next adventure – let us take your fitness to the next level! For inspiration, check out our essential camping checklist to get ready for your next outdoor adventure.
Stay Active with Challenging Hikes and Backpacking Trips
Stay active by planning several challenging hikes or backpacking trips throughout the year. Proper planning and preparation is essential, so be sure to do some research and start training for the specific conditions of your trip.
Know your pace
Knowing how long it takes to hike a mile can go a long way in training and trip planning. Your pace may vary depending on fitness level, trail conditions, weather, and pack weight. Once acclimatized, your goal is to hike at a pace of 2-3 miles per hour with a backpack on varied terrain. This equates to about 20-30 minutes per mile. For every 1,000 feet of ascent, hiking time should increase by 30 minutes.
Getting Started with Exercise
The most important thing you can do to prepare for a hike is to start exercising. It doesn’t matter how you exercise as long as you get the blood flowing for at least 20 minutes a day. Take a walk, dance, or even clean your house – whatever works best for you! This will exercise your heart and lungs, which are core components of endurance on hikes and backpacking trips. Start training eight weeks before your big hike, or even earlier if possible. If you haven’t exercised in a while or are planning a particularly challenging hike, consider extending your training to allow for gradual acclimatization.
Track your progress
A fitness watch is a great tool for keeping track of your training progress. Many people use devices such as Fitbits to monitor activity levels, mileage, and heart rate to see how well their training is going. Recording data helps assess your fitness level and points out areas that need to be strengthened in order to be fully prepared for your trip.
Develop a walking program
Start by walking a few times a week, gradually increasing the frequency and intensity. Aim for a more intense walk midweek and plan a longer, more strenuous hike on the weekend. Pay attention to the distance, duration, and feel of each walk. Tracking your walks will give you an idea of your fitness level and how much effort you need to put in to reach your goals. Take it step-by-step and don’t rush. Avoid over-exercising and the risk of injury by focusing on small, achievable goals. Most importantly, be sure to enjoy the process!
Getting to the hills
Hilly terrain provides the perfect opportunity for high-intensity uphill sprints and lower-intensity relaxation training on flat or downhill terrain. This type of interval training improves your endurance and enhances aerobic capacity while keeping the workout fun. Not only will it help you go the extra mile, but it will also increase calorie burn and overall fitness, ensuring you’re ready for more challenging hikes.
Add weight training
Once you’re comfortable with your walking routine, start adding weight to your training. Carry a duffel bag and gradually increase the weight to about 25% of your expected total trip weight. A water bottle filled with water can be used as a temporary load. Slowly increase the weight of the backpack until you can easily carry 75% of the expected load. Practice with the actual backpack you will be using as the trip nears. This will allow you to adjust the comfort level of your backpack and address issues such as chafing or discomfort.
Training Time Management
We understand that balancing a busy schedule with training is not easy. However, with a little planning and consistency, you can do it. Find time in your day to exercise, whether it’s a walk on your lunch break or a weekend hike. Consistent effort, even if it’s short-lived, will go a long way toward preparing you for your hiking adventures. For more advice on outdoor gear, check out our list of must-have camping essentials to prepare for your next outdoor adventure.
Squeeze Training Into Your Busy Schedule
When life gets busy, squeezing in time to train can seem impossible. But don’t feel pressured if you can only stick to walking training – it’s still an important part of training. Additionally, if you can carve out 20-30 minutes two to three times a week, you can do targeted exercises to improve your overall fitness. Your body will thank you for it.
To make the most of your limited time, focus on working multiple muscle groups during each workout to improve your overall strength and endurance for backpacking and hiking. Here are the best exercises to work key areas of your body on the trail.
Primary muscles used while hiking and backpacking
- Heart and lungs
- Core (abdominals, obliques, back)
- Legs (quads, hamstrings, glutes, calves)
- Hips (hip flexors)
- Shoulders
- Ankles and feet
Whether you’re traversing fallen trees, jumping over boulders or conquering steep terrain, strengthening these muscles can help!
Top 5 Training Moves
For best results, strength train two to three times a week on days that are not walking or non-aerobic. Before you begin, take a few minutes to stretch and warm up to protect your joints and prevent injury.
1. Squats.
If you only have time for one exercise, choose deep squats. Deep squats are a great way to work your glutes and leg muscles, which can be under extreme load while backpacking. For deep squats, spread your feet shoulder-width apart, keep your knees in a straight line with your ankles, and then bend your knees as if you were sitting on a low bench behind you. Straighten your upper body. Then, propel your body back to a standing position with your heels, squeezing your glutes as you rise.
Extra Credit: For added resistance, hold dumbbells, kettlebells or even water bottles to add weight.
Repetitions: 1-3 sets of 20+ reps each
2. Lunge
The lunge is perfect for working the largest muscle group in your legs, the quadriceps, to help you tackle the uphill sections of the trail with ease. To complete the lunge, start by standing with your feet together. Step forward with your right foot and lunge. Take a step back, then lunge to the side, and finally take another step back to complete a reverse lunge. Repeat on the left side to complete the exercise once.
Extra credit: Hold a dumbbell or water bottle in each hand to increase the difficulty of the movement.
Repetitions: 1-3 sets of 10 or more reps each
3. Mountain climbers
Mountain climber moves are great for combining cardio and core strength training. This exercise builds your core strength and helps you support your weight and keep your body stable on rough terrain. Start by holding a stilt position with your hands under your shoulders and your legs straight back. Bring your right knee to your chest or right outer elbow and hold for a second, then return your foot to the stilt position. Repeat on the left side, alternating quickly.
Repetitions: 1-3 sets of 20+ reps each
4. Step Pose
Step exercises strengthen your glutes and quadriceps, allowing you to easily step over fallen trees or rocks while on the trail. You’ll need a stable step that’s about 8 inches high, such as the bottom step of a staircase. Start by placing your left foot on the ground and your right foot on the step. Lift your right leg forcefully to raise your body onto the step, pausing briefly at the top of the step. Then, step down the step with your left foot and return to the starting position. Repeat with each left and right foot.
Extra credit: Carry a weighted backpack for added resistance.
Repetitions: 1-3 sets of 20+ reps each
5. Push-ups.
This full-body exercise builds strength in your core, shoulders and arms while working on cardio. Start by holding a push-up position with your body in a straight line. Then push up with one arm and return to the push-up position. This exercise builds strength and endurance, allowing you to tackle tough situations with ease.
Repetitions: 1-3 sets of 10-20+ reps each
Remember, consistency is key! A few minutes of intensity training a few times a week can significantly improve your performance on the trail. So make time for these exercises whenever possible so your body is ready for any adventure. For more advice on adventure preparation, check out our guide to camping in the Alvord Desert to be fully prepared for your adventures.
Lift your calves and tip-toe: Strengthen your calves and ankles
Lifting your calves and standing on your tiptoes is an excellent way to exercise your calves and strengthen your ankles and feet. This method is especially helpful in reducing fatigue and improving stability on uneven terrain. All you need is a stable step, such as the bottom step of a staircase. The method is as follows:
- Starting position: Stand with your feet on the step, making sure that your center of gravity falls on the balls of your feet, with your heels just hanging over the edge of the step.
- Leg lifts: Lift your body upward with a firm push on your toes, squeezing your calves at the toes and holding for a moment.
- Heel Lower: Slowly lower your heels below the edge of the step and feel the stretch in your calves.
- RETURN: Return to a neutral position and repeat the movement.
Repetitions: aim for 1-3 sets of 20 or more repetitions to build strength and endurance.
Mental Fitness for Hiking
For tough hikes, physical fitness is only one of the success factors. Mental factors play an important role in overcoming challenges. Hiking and backpacking can test your body and mind. Training not only builds up your body, but also helps you develop the mental endurance needed to face a tough trail.
The more you train, the more confident you will become in your physical abilities. Achieving your hiking goals for the first time will make you realize what you are capable of and let you know that you can do it again in the future. You will realize how strong you are after a challenging hike.
On days when you lack motivation, try listening to music to lift your spirits or adjust your pace as needed. Often, the hardest part is getting started. The most rewarding hikes require perseverance, courage, and a positive mindset. By staying focused and appreciating the natural beauty around you, you can get through even the toughest moments.
Hiking Shoes
Choosing the right footwear is crucial, especially when training for a hike. When training, make sure you wear shoes or boots that you intend to wear while hiking. The more time you spend breaking in your footwear, the less likely you are to get blisters or feel discomfort while hiking.
We choose trail running shoes most of the time because they are designed to be lightweight, breathable and efficient. They use less energy per step and are perfect for long hikes. If you’re looking for the right shoes or boots, check out our recommendations below for the best options in each category:
- Best trail running shoes (men’s/women’s)
- Best Hiking Shoes (Men’s/Women’s)
- Best Hiking Boots (Men’s/Women’s)
- Best Winter Boots (Men’s/Women’s)
Training for High Altitude Hiking
Training becomes even more important when preparing for a high-altitude hike. Above 8,000 feet (or 2,400 meters) above sea level, the air pressure decreases, resulting in less oxygen in the atmosphere. This can make physical exertion feel more challenging and lead to quicker fatigue, minor headaches or the need to take deep breaths.
In order to better acclimatize to high altitude hiking, it is important to allow your body to adapt to the environment before embarking on these difficult journeys. Ensuring that your body is prepared for changes in oxygen supply will help avoid feeling overwhelmed during your adventure. For more tips on preparing for an outdoor adventure, our essential camping checklist may be helpful.
Highland Reaction: Know the Symptoms
Altitude sickness or acute mountain sickness (AMS) is similar to a hangover. It affects different people differently, and some may experience more severe symptoms than others. The good news is that there are preventative measures you can take to reduce your chances of developing AMS.
It’s vital to know the early signs and symptoms of AMS so you can take action before it gets worse. With adequate preparation, you can greatly reduce your risk and have a safer and more enjoyable hike at higher altitudes.
CoreVibe High Altitude Hiking and Safety Guide
Recognizing altitude sickness
If left unchecked, altitude sickness can quickly worsen. Initial symptoms include headache, loss of appetite and sleep disturbances. If these symptoms do not resolve or worsen within a day, consider descending the mountain for rest. Severe symptoms may include vomiting, dizziness, confusion, difficulty walking or blue lips and fingernails. These symptoms require immediate attention.
HACE and HAPE: Life-threatening conditions
High Altitude Cerebral Edema (HACE) and High Altitude Pulmonary Edema (HAPE) are serious emergencies caused by fluid buildup in the brain or lungs. These conditions are rare but extremely fatal, usually occurring after a prolonged stay above 10,000 feet above sea level, and after a 48-hour stay above 13,000 feet above sea level. Watch for symptoms such as shortness of breath, confusion or extreme fatigue, which indicate immediate descent and seeking medical assistance.
Tips for success at high altitude
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Gradual Acclimatization
If starting from a lower altitude, take a day or two to acclimatize before beginning your trek. For alpine summits, conquer smaller peaks ahead of time to prepare for the climb to the top. -
Climb slowly
Follow the “no sleeping at altitude” rule: Avoid sleeping at elevations higher than 1,000 feet the night before to give your body time to acclimatize. -
Adjust your pace
Hiking at altitude may require slowing down and taking frequent breaks. Listen to your body to avoid overexertion. -
Stay hydrated and nourished
Drink plenty of water and prioritize a carbohydrate-rich diet. Snacks at regular intervals will help keep energy levels steady. -
Avoid alcohol
Alcohol dehydrates, which can be dangerous at altitude. Save the celebrations for after the adventure is over. -
Wear extra layers of clothing
Temperature differences at high altitude are extreme. Bring a hat, gloves and extra clothing to stay warm, even in the summer months. -
Use sunscreen
The sun is stronger at higher altitudes, so protect your skin and help your body regulate its temperature effectively.
Plan your adventure
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Set realistic goals
After training, reassess your fitness level and the time remaining before your trip. Be honest in your assessment of your abilities and adjust your plans as necessary. A conservative approach usually results in a more enjoyable experience. -
Rest before important days
Allow a few days or a week to rest before traveling. Light activities are allowed, but you should avoid last-minute packing or journey stress that drains your energy. Please focus on eating healthy, getting enough sleep, and being mentally prepared for the adventure. For more detailed preparation, our list of camping essentials may be helpful.
CoreVibe Philosophy
Once you get into the habit of exercising, hiking and being outdoors, it’s hard to stop. Enjoy the journey, enjoy the process, and take pride in your preparation. With these tips, you can thrive in a high altitude environment. Enjoy your adventure!
At CoreVibe, we believe that continuous adventure training is an important part of our daily lives. Not only does it help us cope with stress, but it also provides us with exciting goals. Staying in tip-top shape means that we are always ready to take advantage of our next adventure and don’t miss a moment of the action. We hope this motivates you to stay positive and inspired, and if you haven’t planned your next adventure yet, then maybe it’s time to do so! If you need inspiration, check out our essential camping checklist to make sure you’re fully prepared for your trip.
Wyoming’s rolling, expansive ridges
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