Training for hiking - how to get fit for your next tour
Why training for hiking is so important
The most common physical challenges when hiking
Hiking is a wonderful experience that challenges the whole body: Endurance, leg and core strength, balance and flexibility are all equally challenged, so it's a real full-body workout. The demands on the body increase significantly, especially on longer or steeper tours. If you set off untrained, you risk overloading, sore muscles or even injury. But don't worry, with the right training you can overcome all these challenges.
Advantages of targeted training for hiking holidays & hiking tours
Targeted training not only improves your physical performance, but also your surefootedness and mental strength. You will get tired less quickly, can cover longer distances with more enjoyment and reduce the risk of falls or missteps. The idea of climbing the mountains with ease and enjoying the breathtaking views sounds very appealing if you ask me.
Get fit for hiking in 6 steps
1. Build up basic endurance
Start with regular walks of 30-60 minutes. Increase the duration and pace slowly, you shouldn't turn it into half a hike at the beginning. Enjoy nature and feel how your body enjoys the movement and becomes stronger. Nordic walking, cycling or swimming are also good endurance workouts. No matter which type of exercise you choose, each will bring you closer to your goal.
2. Strength training for legs, core & back
Exercises such as squats, lunges, planks and stair climbing strengthen the muscles that are particularly challenged when hiking. You will quickly notice how you gain strength and feel more confident. Train 2-3 times a week with 2-3 sets of 12-15 repetitions. If you already do strength training, just make sure that you specifically train these muscle groups (legs, core & back) in your training plan.
3. Improve balance and coordination
One-legged stands, balance exercises or coordination training on unstable ground promote sure-footedness and reduce the risk of falling - especially in rough terrain. Practise regularly and you will feel safer the next time you hike over a narrow mountain ridge.
4. Don't forget flexibility & mobility
Regular stretching prevents injuries and improves your flexibility. Believe me, your body will thank you for it. Stretch your calves, thighs and hip flexors in particular - for 20-30 seconds each without bouncing.
5. hiking-specific interval training
Simulate ascents with step-ups or brisk stair climbing. Interval training with alternating loads also prepares you well for varied terrain. You will be surprised how much easier your next hikes will be.
6. Plan for regeneration and recovery
Plan breaks and rest days - your body needs time to adapt. Remember that recovery is an important part of training. Recovery is essential to avoid overload.
Special training for mountain hiking and demanding tours
Simulate metres in altitude: Stairs, inclines & step-ups
Prepare yourself specifically for ascents and descents - e.g. with stair runs or training on slopes. This will get your muscles used to the strain of mountain tours, as in everyday life you usually only walk on flat terrain.
Develop sure-footedness and mental strength
Rough terrain not only challenges the body, but also the mind. Visualise the route, practise under real conditions and develop strategies to prevent mental breakdowns. Remember that mental strength is just as important as physical fitness. Don't turn around halfway through because it's not as satisfying as you thought and then be disappointed with the whole situation.
Prepare for changing weather and trail conditions
Train in different weather conditions and with a full rucksack. That way, you'll also be well prepared for wind, rain or changeable terrain. Of course, you don't plan your hike on rainy days, but if there is a little shower in between, it is much less frustrating if you are used to being outside in the rain. Packing proper rain protection is of course also helpful here.
Tips for hiking - how to get started
Hiking tips for beginners - what you should know
- Start training early - ideally 8 weeks before the tour.
- Wear suitable hiking boots to avoid blisters and incorrect strain.
- Ensure a good balance between exertion and recovery.
Equipment & technique: What should you pack?
Depending on the level of difficulty and size of the tour, you will need different things in your rucksack. I have already given you a good overview of this in another blog. 👉 Click here for the packing list
How often and how long should I train before a hike?
Structured training 2-3 months before the tour is ideal. Plan 2-3 endurance, 2 strength and 1 coordination session per week. If you can't manage that much, no problem, the main thing, as always, is to prepare yourself for the unfamiliar movement. Remember that consistency is the key to success.
Training plan for hiking - example for 4 weeks
Week 1-2: Lay the foundations
- 2-3 endurance units (e.g. walk, Nordic walking)
- 2 strength units
- 1 coordination unit
Week 3: Increase the load
- Longer walks (e.g. 90 minutes with incline)
- More intensive units and more repetitions
Week 4: Tour simulation & recovery
- Hiking with rucksack
- Test your equipment
- Incorporate stretching and rest days
Conclusion: With a well thought-out training plan, targeted preparation and regular sessions, your next or first hike will not only be more successful, but also much more enjoyable. Whether you're a beginner or an experienced mountain enthusia st - with the right training, nothing will stand in the way of your hiking adventure. So, pack your hiking boots and off you go!
