One of my favourite things about hiking is that it can be enjoyed by pretty much anyone and everyone, regardless of age and fitness level.
While a gentle ramble through the local park won’t prove much of a challenge however – for more serious hikers wanting to conquer the toughest of trails – getting in tip-top walking shape is most certainly required.
A balance of endurance, strength and flexibility, training for hiking is relatively simple – it just requires a healthy dose of consistency, structure, and discipline!
While in the beginning training may seem somewhat daunting, the good news is the human body is very adaptable and speedily acclimatises to whatever physical stimuli you put it through.
I can speak from personal experience – in October of 2021 I trained my butt off and managed to conquer the UK’s National Three Peaks Challenge. With the goal being to conquer the three highest mountains of Britain in the space of just 24 hours, without specific hiking training I surely wouldn’t have succeeded.
Nevertheless – regardless of skill level – whether you’re training for an arduous walking challenge or simply a beginner interested in taking up hiking as a new hobby, by following the tips below you’ll most definitely get in better hiking shape.
So what exactly should your training be focused on? Let’s get to it 👇👇
How to get in shape for hiking
Clock those miles
They say the best way to get better at something is to simply practice doing it – hiking is no different! This should always be one of your main forms of exercise.
If your goal is to conquer a difficult trail which seems a little out of reach for the time being, start with more manageable hikes and slowly ramp up the difficulty each time you hit the trail.
Hillwalking is one of the best ways to build baseline fitness. Over the weeks and months, try your hand at gradually taller and more difficult gradients. Your body will quickly acclimatise.
If you’re not quite at the level where you’re able to take on hills however, don’t sweat it! Start off with whatever is manageable for you and slowly ramp up that distance each time you walk. Progressively overload your body in manageable chunks. Consistent small steps make BIG changes over time.
Top tip – try heading out on foot instead of taking the car whenever possible. Whether that’s commuting to work, running some errands, visiting a friend or venturing to the gym; clocking those extra few miles soon add up over time.
Get creative when adding more steps to your day. Get off the bus a few stops earlier, take the stairs instead of the elevator, take a gentle stroll on the lunch break – the opportunities are endless!
Try your hand at rucking
Rucking is essentially loading a backpack with weight and going for a walk. Oftentimes on longer hikes you’ll be required to carry a backpack, so its handy developing the some upper and lower body strength in order to haul these extra pounds over long distances.
Familiarising and strengthening your body by carrying this excess poundage on brisk walks will also help in minimising shoulder & back discomfort during the challenge.
Plus, regular walking will start feeling like a breeze once you get accustomed to lugging around that extra weight!
Hit the gym
One of the best activities to accompany hiking is clocking quality hours in the gym.
Full body resistance training is ideal. Strengthening your legs, core and upper body will pay dividends when plodding along trails; keeping you stable and sturdy throughout.
HIIT (High-Intensity Interval Training) at the gym is also amazing for increasing lung capacity in a shorter time than regular cardio training would.
HIIT involves alternating short bursts of intense exercise with periods of recovery. For example, going all out on a sprint for 20 seconds followed by a slow jog to recoup. Rinse and repeat.
These kinds of workouts can be employed on gym equipment such as the treadmill, bike or rowing machine – guaranteed to have you working up a sweat in no time at all!
Mixing up your steady-paced walks with HIIT is a sure-fire way to take your hiking endurance to the next level.
Take up calisthenics
If the gym just really isn’t your thing, then don’t fret! Bodyweight exercises are more than capable of building strength & endurance for hiking.
Repping out sets of push-ups, pull ups, crunches, squats, lunges, burpees and the like throughout the week will help prime the body for even the most challenging of trails.
One of my favourite callisthenic principles is called ‘greasing the groove‘. This involves practicing a chosen exercise with many sets but low reps spread throughout the day so the muscles never reach exhaustion.
I like to attach a pull-up bar to my bedroom door, and whenever I walk through it I’ll bash out a handful of reps. While performing 3-4 pull-ups isn’t enough to fatigue my body, throughout the days and weeks I can accumulate hundreds of reps! An amazing way to get the upper body in hiking shape.
Dabble in a sport or physical activity
Have a sport or physical activity that you enjoy doing? Then keep doing it!
Generally speaking, any activity that gets the body moving and lungs working is going to help in increasing your cardiovascular system.
I’ve practiced Brazilian Jiu-Jitsu for several years now, and I’ve still continued to regularly train at the dojo even in the run up to my hiking excursions.
Finding a sport you enjoy offers a nice change of pace from hiking while still helping you stay in solid hiking shape.
Follow a stretching routine
A criminally overlooked aspect of hiking training (I’m often guilty of neglecting this!), stretching and flexibility are vital when it comes to getting in walking shape.
Unsurprisingly, trekking for long distances can cause soreness and stiffness in the body. Adding in a regular stretching workout is the best way to relieve this stiffness and help in avoiding injury.
While hamstrings and the lower back are some of the key areas to work on when it comes to stretching, taking care of the upper body is equally important. Taking a holistic approach and working the whole body when you stretch is the best way to care for yourself and leave no stone un-turned.
Flexibility training doesn’t only help in avoiding injury however – it also increases your range of motion – making it easier to manoeuvre along the trail no matter what’s put in front of you.
For those wanting to take their stretching seriously, yoga or Pilates classes are well worth a try. Likewise, there are countless follow-along stretching videos on YouTube – I’ll link to one of my personal faves below:
Eat clean
Everyone is built differently so there’s by no means a ‘perfect’ bodyweight for hiking. However, it’s certainly worth shedding a few pounds if you’re currently leaning towards the heavier side!
The less excess fat you have simply means the less weight you’ll be carrying along the trail. Being too heavy can also take its toll on your knees and lower back with the constant impact caused by the steep inclines and declines during those tougher treks.
Eating the right quality & quantity of foods while consistently sticking to an exercise plan should have any extra weight melting off you quite naturally.
Rest up
While not an excuse to slack off, it’s also crucial to make sure you don’t burn yourself out.
Don’t be afraid to take off-days and let your body recuperate when needed, particularly in the final days leading up to a big hike. Be sure to taper down the intensity in the day prior so come hike day you’re feeling fresh and raring to go.
Training for a hike – weekly exercise schedule
Since everyone has different lifestyles, fitness levels and commitments, its hard to create a simple cookie-cutter training plan that everyone can follow.
Nevertheless, hiking training isn’t rocket science…
In a nutshell, as long as you’re getting 1-2 hikes in a week plus some supplementary activities, safe to say you’re on the right track to getting in hiking shape!
A typical week for me when in hiking mode usually looks something like the following:
Monday: Gym + short walk
Tuesday: Brazilian Jiu Jitsu (or sporting activity)
Wednesday: Rest day + short walk
Thursday: Brazilian Jiu Jitsu (or sporting activity)
Friday: Gym + short walk
Saturday: Big hike
Sunday: Rest day or Brazilian Jiu-Jitsu
A short walk (for me) is just a gentle 45-90 minute stroll around the local neighbourhood, oftentimes to run an errand where I opt to walk instead of drive.
Working a 9-5 full time job, it’s only really feasible for me to venture out on one longer distance hike per week. If you have the free time however, by all means feel free to swap out supplementary activities for another hike during the week!
Is running a good way to train for hiking?
Indeed, running is a great activity to incorporate into your hiking training if you enjoy it.
Sometimes I may swap one of my gym sessions in place of a run outdoors. Just try to avoid pushing too hard and wearing yourself out for your hiking!
I rarely run big distances since I find it takes a toll on my knees – I mostly just stick to 5-10 kilometres at a steady pace since this is an easily manageable length for me.
Conclusion – how to train for a hike
Sticking to a regular hiking exercise routine like the one above will soon have you transforming from couch potato to seasoned rambler.
Nevertheless, one of the best pieces of advice I can give to those wanting to get in tip-top hiking shape is to not try too much too soon.
Start small and slowly build that fitness. Stay consistent and progressively increase the mileage. If you aren’t used to trekking, don’t try jumping straight in the deep end since this will only leave you worn out, demotivated and potentially injured.
We don’t want to smash our body to the ground, we just want enough stimuli for it to keep adapting, recovering and improving 💪
More resources
For more outdoor hiking inspiration, why not check out our recent post listing ’10 Of The Best Mountains To Climb In The UK?’
Happy walking 🚶 🚶