lets get specific
In the first blog, we emphasized keeping things simple. Now that you’re building momentum, you might be wondering, “What specific training can I incorporate into my routine to help me reach my goals?” Let’s break it down into actionable components that will set you up for success.
Cardiovascular Fitness: The Foundation of Hiking Preparation
The cornerstone of your training should be cardiovascular fitness. Whether you’re tackling the Inca Trail, Kilimanjaro, or Everest Base Camp, the demands of prolonged activity mean your heart and lungs need to be ready. Let’s start at a manageable level and build from there.
1. Increase Your Time on Your Feet
Your first step is simple: move more. Aim to hit 10,000-12,000 steps daily, whether it’s walking to work, taking the stairs, or standing where you’d normally sit. This builds endurance and gets your body accustomed to spending time on your feet.
2. Add Weight Gradually
Once walking becomes routine, start training with weight. Use the rucksack you’ll be taking on your hike, beginning with a modest 5kg load. Wear it during daily walks to adapt to its feel and gradually strengthen your legs. This will simulate the real-world conditions of carrying your pack.
3. Plan Long Weekend Hikes
Supplement daily movement with longer hikes on weekends. Work your way up to full-day hikes of 6-8 hours. Once you can comfortably complete one long hike, challenge yourself further by hiking two consecutive days.
For instance:
• Day 1: A full-day hike of 8 hours.
• Day 2: A shorter recovery hike of 4-5 hours.
If you’re preparing for something like Everest Base Camp, consecutive hiking days are a reality. Training your body to recover and perform on back-to-back days is invaluable. Consider joining one of my training weekends to experience this firsthand!
Strength Training: Build Resilience and Reduce Injury Risk
While cardiovascular fitness is key, strength training helps your body handle the physical demands of hiking—especially with a loaded pack. Here are some exercises to include in your routine:
1. Squats
• Why? Strengthens your quads, hamstrings, and glutes—the primary muscles used in hiking.
• How? Start with bodyweight squats, progress to holding free weights, and eventually use a barbell for added resistance.
• Pro Tip: Perform 3 sets of 10-12 reps, focusing on maintaining proper form.
2. Plank
• Why? A strong core prevents fatigue and counteracts the pull of your rucksack on steep ascents.
• How? Hold a plank as long as possible. Once you know your max time, halve it and complete 3 sets to build endurance.
• Variation: Side planks can also strengthen oblique muscles for added stability.
3. Deadlifts
• Why? Targets your lower back, hamstrings, and glutes—key for managing pack weight and uneven terrain.
• How? Consult a personal trainer to master this technical lift safely.
• Pro Tip: Start light and focus on proper technique. Perform 3 sets of 8-10 reps.
4. Box Steps
• Why? Mimics both the ascent and descent movements of hiking, crucial for trails with steep inclines and declines (e.g., Kilimanjaro’s descent after summiting).
• How? Step up onto a sturdy box or bench, then step down slowly to engage stabilizing muscles. Add weight once it becomes too easy.
• Pro Tip: Perform 3 sets of 10-12 steps per leg.
Altitude-Specific Training: Prepare for the Highs
If your adventure takes you to high altitudes, like Kilimanjaro or Everest Base Camp, you’ll face reduced oxygen levels. While you can’t replicate altitude perfectly, you can prepare.
Altitude Centre Testing and Training
The Altitude Centre in London offers specialized programs tailored to high-altitude trekkers. These include:
• Simulated altitude sessions to acclimate your body.
• Tests to pinpoint areas for improvement.
• A customized training plan based on your fitness level and goals.
Practical Tips for Altitude
Even if you can’t train at an altitude centre, focus on:
• Aerobic capacity: Improve your oxygen efficiency through steady-state cardio.
• Recovery: Hydration and rest are even more critical at altitude.
• Pacing: Train yourself to hike at a steady, sustainable pace.
Putting It All Together
Consistency is your best friend when preparing for an international hiking trip. Start small, build gradually, and keep your goals in mind. Whether it’s hitting your step target, nailing a set of squats, or completing a back-to-back hiking weekend, every step prepares you for the adventure of a lifetime.
And don’t forget—if you’re looking for guidance, join one of my training weekends for hands-on experience and expert advice. Together, we’ll make sure you’re ready to conquer your next challenge!