- Study Up
- Grab a Friend
Hiking can offer wonderful solitude. But a hiking partner can offer motivation and help the intense workouts go by a little faster. Make sure to find someone who has a similar style and is interested in 45-to 90-minute intense hiking sessions.
- Stay Hydrated
It's simple enough. Carry a bottle of Water and make sure to finish it before the hike is over. If you're hiking with trekking poles, carry a small backpack or hip pack to hold your beverage.
- Keep It Loose With a Dynamic Warm-Up
Before hitting the trail, wake up your muscles with some dynamic stretching. This warm-up is vastly different from static stretching, where an individual stands in one place and forces their muscles to stretch.
Static stretching is normally best after a workout, run or hike, not before. Here are a few dynamic stretches to try.
- High knees: It's as straightforward as it sounds. While running forward, bring the knees up higher than normal. Make sure that your knees, hips and shoulders face forward and move your feet as fast as possible.
- Butt kicks: Bring your heel back to your butt with each running step and keep those arms pumping away. These steps should be short and done in quick succession.
- Walking lunges: Step forward and lower your body by dropping the back knee slowly to the floor. Make sure to keep the front knee at or just behind your toes and don't tilt forward.
- Keep Moving
These workouts aren't meant to be leisurely affairs. After the dynamic stretching warm-up, hit the trail at a moderate and steady pace.
Within the first 15 minutes, try to ramp up the pace to about 3 mph. That's about a 20-minute mile. Of course, if you want to hike faster, go for it.
On the steep downhill sections, slow it down. Hiking downhill requires control and core strength and offers a different kind of workout.
Consider using trekking poles, especially if the trails have a lot of steep declines. Trekking poles offer some stability, give arms something to do and provide a little relief to knees and feet.