Dear Fit,
This past weekend I hiked Camelback Mountain in Phoenix, AZ. It was fun, but it totally exhausted me. Basically, my entire body is very sore. I can't walk correctly because my right quad is so intensely sore! I work out regularly at the gym, so I'm really disappointed that I'm this sore. Are there any exercises that can help prepare me to hike Camelback again? There is a lot of climbing up rocks on the trail. I would say going back down the mountain is even more difficult. I was really slow for several reasons: bad knees, legs were fatigued, and I was scared of falling. Any suggestions?
—urban chic 101
Hiking is one of the best forms of exercise, and because of that, it's one of my favorite activities. There are definitely some things you can do to prepare for your next trek up Camelback. To find out what, read more.
- Start off with some shorter, easier hikes. Even though you work out regularly and are a fit person, a steep hike is really demanding on your body. As your body becomes stronger, gradually increase the difficulty and length of your hikes.
- Hike regularly. Just as running gets easier with practice, so does hiking. Get out at least once a week if you can.
- Become one with the incline on the treadmill. Adjust the level so it's as steep as possible and work on walking up the hill. Then lower the incline back down, raise the back of your treadmill with wooden blocks, and work on walking downhill. Or just find a steep hill and walk up and down that instead.
- When working out, focus on quad strengthening exercises such as lunges and squats. Practice going up and down stairs as well, or use a StairMaster.
- When you do go hiking next, carry as little as possible and use a lumbar pack instead of a backpack. It will keep your center of gravity on your hips, so you'll feel more stable on rocky terrain.
- Use a pair of trekking poles to help make the ascent and descent easier on your knees.
- After a hike, be sure to stretch those muscles to prevent soreness the next day.
Hope this helps and happy hiking!
Drykorn
Jimmy Choo
Hot Diamonds
I wish there were good locations to hike where I live! The few times I did it I absolutely loved it (and was completely sore the next day too).
1Hiking is the best. Great tips Fit!
2Camelback is harder than it looks. So my hats off to you for climbing it!
3Any good hiking spots near NYC?
4ha it's a long drive but the Adirondack's are BEAUTIFUL! You also have the Catskills close by.
5also, everyone should check out GORP for hiking trails
(this is the link to around NYC trails- www.gorp.away.com/gorp/activity/hiking/hik_ny.htm)
6http://gorp.away.com/gorp/activity/hiking/hik_ny.htm
7(bad link above)
LOL... I was reading this and I was like wow, someone else had the same issue? Then I looked at the bottom and realized I wrote it! Wow!
Anyway, yeah my right quad was sooooo sore for the next week. I couldn't walk correctly for like 5 days. I'll definitely hike it again, but I think I'm going to hit Piestewa Peak first a few time. I found it to be easier.
8@ Syako. I love GORP too! Its a great site.
9urban chic - try Siphon Draw in the Superstitions and Picketpost out near Superior... they both have steep climbs, but are longer than Camelback. Then you can do the hike to the top of Flatiron (continuing from Siphon Draw) and that's a little bit more like Camelback. I just started hiking twice a week back in October and love those hikes... if you want to find other hikes, try out www.hikearizona.com... it's free and has great info about trails - even GPS routes if you're into that.
10oh and I forgot... I've been training on the elliptical for Bryce Canyon by putting the crossramp at 20 and then doing one minute intervals at different resistance levels - mostly going back and forth between 14 and 20... it has helped me a lot in my hiking conditioning.
11Oooh... Training for hikes with an eliptical. Perfect idea!
I live right at the base of the Poudre Canyon going into the CO Rockies, so I do A LOT of hiking in the summer and was concerned about being dead the next day.
SIDE NOTE: You know what's great for arms (provided you have a healthy river to do it in)? Tubing!! Just wear LOTS of sunscreen and watch the curves!
12We love to hike!! Our children have hiked portions of some of the most famous trails in our country. I'm so grateful to have given them the opportunities to do that and to instill in them their love of nature, the outdoors and hiking!
Great tips thanks and thanks Sy for the Gorp reference!
13Thanks for the tips... I'll check them out!
14I can't wait till I get my new bike!
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