The best way to stay hiker fit is to hike, but that’s not always possible. A lot of us have full time jobs, school, children, or don’t live so close to mountains. We can’t all live in Colorado, can we? There might be other obligations that prevent us from getting to the mountains on a weekly basis but that doesn’t have to prevent you from being ready to hike up and down mountains when you do get there.
What I do
Currently I live in the Netherlands and if you aren’t aware… it is flat.. like really, really flat. So how do I stay in shape for my grand adventures? I have found that a combination of Crossfit and running have helped me tremendously. I run 3 times a week for a total of 12 miles or 20km, attend 2 – 3 Crossfit workouts per week, play soccer with the kids and walk the dog regularly. I try to stay active most days.
Run!
One of my other passions is running. Running is a great way to improve your V02 max and endurance making those long days on the trail, carrying a heavy pack much more enjoyable. Bonus points if you can run trails nearby even if there isn’t much elevation change. Trail running incorporates uneven surfaces, which can improve balance, agility, and ankle stability – all crucial skills for hiking.
High Intensity Interval Training
I find that the types of workouts in Crossfit really focus on full body strength and conditioning including core and lower body strength. Exercises like box jumps and plyometrics can help with uphill climbs and navigating challenging terrain. According to healthline.com, this type of high intensity interval training (HIIT) can help build strength, aerobic conditioning, improve V02 max, improve agility, balance, flexibility and help manage weight. With Crossfit I’ve found a community that keeps me motivated where I only have to show up and be told what to do. It works for me!
Other Ideas
Of course everyone is different. If Crossfit isn’t for you, I’d suggest alternatives like strength training programs at your local gym or bodyweight exercises (push-ups, squats, lunges). When I was training for my Appalachian trail thru hike, I loaded my Osprey Exos backpack with 30lbs and went to the closest mountain or sometimes found flights of stairs to climb. There were other days where I would head to the YMCA with my loaded pack, hop on the treadmill, crank the incline to the max and walk for an hour or 2.
In the end, find an activity you enjoy, whether it’s Crossfit, running, or something else entirely. Stay consistent, and you’ll be well-prepared for your next hiking adventure.
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