The hiking season has come to an end, but you are already planning next year's hiking trips. Instead of hanging up the backpack and storing your gear, you can use different workouts during the offseason to prepare for your next adventure. The offseason workouts for hiking incorporate cardiovascular training for endurance and strength training. As a result of your offseason training, you'll be able to hike faster, farther and longer.
Treadmill
The treadmill is an essential component to an offseason hiking workout program. You can set the treadmill at a walking speed and incline to train for climbing hills at a specific pace. You can also wear your backpack for added weight and to feel comfortable carrying the pack. Aim for walking on the treadmill three or four days per week for a total of about two hours.
Cardio
Cardio exercises, including cross-country skiing, swimming, indoor rowing and cycling, are excellent offseason workouts for hiking. For example, cross-country skiing allows you to experience the outdoors while getting a cardiovascular workout. You can swim in an indoor pool or use the rowing machine or stationary bike in your local fitness club. The goal of the cardio exercise is to maintain a high intensity level for about 20 minutes per day three days a week.
Day Hikes
The winter and offseason can be a tough time to hit the trail for extended hiking trips. But you can plan short day hikes as an offseason workout. You can also use snow shoes on the trails for a different challenge. The short day hikes should last about one to two hours, and can be used as an opportunity to field test new gear for the upcoming year.
Strength Training
Strength-training workouts lay the foundation for a safe and successful upcoming hiking season. The strength-training workouts should focus on functional movements for the upper body, lower body and core. The best exercises include squats and lunges for the lower body and pushups and pullups for the upper body. Perform strength-training workouts about four or five days per week during the offseason.
References
- Andrew Skurka: Training for a Long-Distance Hike
- MyFit.ca: Trail Hiker Workout Plan and Routine
- MountainSurvival.com; Survival Of The Fittest; Therese Iknoian; April 2001
- "Camping Life"; How to Get Fit for Hiking and Stay That Way; Brian Beffort
- "Backpacker"; Hike Forever: Ultimate Hiking Workouts; Casey Lyons
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