You Asked: Training For Big Hikes?
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!
