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This video provides some tips for how to train for hiking and backpacking. I am not a doctor, physiotherapist, or certified trainer. This information is just what I have learned from numerous sources and has worked for me.
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31 Comments
š¤ ADDITIONAL RESOURCES FOR TRAINING INFO š¤
The Science of Ultra Podcast: https://www.scienceofultra.com/podcasts
Training for the Uphill Athlete Book: https://geni.us/UphillAthlete
Chase Mountains YouTube Channel: https://www.youtube.com/ChaseMountains
Glutes and hamstring strength training is a huge counter balance to backpacking
"Age is creaping up on you"
Just curious, how old are you?
/the 47 year old
Hey! You mentioned IT band syndrome, which is something I am dealing with right now. Besides the strengthening your glutes, what other types of maintenance do you find yourself needing to do, especially on the trail? My case isn't too bad, but I'm really hoping to be able to be back to normal-ish with just under 2months of physio work.
Thanks!
Rucking
Walk backwards uphill. Your knees will love it.
Thanks for this. Itās nice you included some training to strengthen the feet. Iām wondering, when you do your GDT hike will you park your e-bike at the end as youāve done on other point-to-point hikes?
I need to prepare for first backpacking trip.
Dude great vid with tips and trick. One question were you watching Dan beckets channel on the treadmillā¦. Lol
Thanks for pointing me to this video. I swim a mile 3 times a week. Today I thought I should start a treadmill workout. I put it up to its max of 15% only at 2mi/ hr . After 45min I didnāt have sweat so I moved over to the stairmaster. After 10 min I had a sweat so I think Iāll work up to an hour on that and forget the treadmill. I live in Mi and itās just fields around me. Iāll. Look in to other strength conditioning as you have suggested. Really aiming to do the CDT next year.
Great summary.
Regarding strengthening feet, I think it is also important to get on uneven trails – starting with very low weight and working up to expected pack weights. When I start on trails in the spring after a few months of being off trail, my feet and ankles do hurt for awhile until I reacclimate to the myriad rocks, roots and plain rough terrain.
As you also demonstrated on your Great Divide hike, a regular stretching program is also highly beneficial.
Great advice. I just got a treadmill. I was never a runner but using the treadmill has shown me I'm left foot dominant which after a while of running my left side felt it. I've been able to correct that slowly and I'm also quad dominant so I have to work on my glutes more. Thanks for sharing.
For me, a dude in his early 40's its walk walk walk. 4 miles a day, rain or shine. Takes about an hour. Running is too much wear on the old man knees, lol. In the White Mountains of New Hampshire, there are no switchbacks, everything is steep!
Such great content Justin. Also, I love the fact that you are watching Dan Becker while walking on the threadmill
Regular training has made a huge improvement on my hiking/ backpacking season I also found great benefits with getting monthly massages, cleaning up my nutrition, staying hydrated and taking vitamins. Iām happy to have an activity that keeps me motivated to stay in shape !
Strength training is a game changer. People spend way too much time and energy worrying about gear and neglect their physical ability. All of that fancy gear (no matter how light it may be) is meaningless if youāre weak. I canāt recommend ākneesovertoeguyā enough. He has some brilliant routines specifically targeting the knee and itās surrounding muscles.
The walking long lunges is a great addition to a strength program.
Thanks šš» for the advice!
Deadlift
Thanks for sharing your tips and info. Big like and new subscribe from your friend here. Well done! š
If you have a desk job, a good habit is doing squats/lunges/balance exercises at the top/bottom of every hour… The point isn't to go crazy, but just to make movement an all-day thing and not an all-or-nothing thing
These tips are so helpful and I love the way you presented them. Thanks so much āļø I'm planning on hiking all over Europe and also work a desk job primarily. I have 2 months to prep!
Quality backpack recommendations?
Your channel really encourages me Justin as I'm headed (back) to Canmore, Banff next year. From a 50s-something mom. š
What about just trying to watch what you eat and walking 10k steps a day? I have been walking 10 k steps a day since I got back from my honeymoon in Banff and Iām getting more mileage the. I did when I was running 3 days a week
I live in Vermont the land of no switchbacks
The one thing that gave me the best increase in hiking ability up mountains was doing squats. But you have to remember to work forward hip flexion as well because that will become your weak point, use ankle weights for that.
As an older hiker who also skied way to many bump runs my running days are over. For training in lift every weekday in the gym. I do a lot of leg exercises to strengthen my legs, core and upper body. I am a big fan of the stepper machine over any other machine. I also hike often before big hikes with my pack fully loaded. Most of my gear is Zapcks so my base weight is low, about eight pounds. This has been a game changer and my body no longer hurts carrying my pack. I hiked the Long Trail in Vermont and there are no switch backs. Straight up and straight down for 273 miles. Next up the Colorado Trail, lots of switch backs. Good advice. I really do wish I could still run I must admit. Wearing one size up in my shoes really helps with my feet. After a few days on the trial my feet swell as do most peoples. Take care
1100km…..holy crap
ā ā¦ and some HAXā
Body weight exercises, for strength, work best for me. Lunges and stair (real stairs) climbing help me a lot. Burpees (via HIIT) help me maintain aerobic capacity. Thanks for your insight on this subject.