The snow is starting to melt and soon enough the trails will be clear and dry. As the temperatures are beginning to rise, so is your anticipation for the first hiking trip of the year. To prepare for the hiking, the best exercise to get in shape is walking and running on the treadmill.
Equipment
One of the biggest advantages of using a treadmill to get in shape for hiking is the ability to perform the workout in controlled conditions with minimal equipment. You can either use a treadmill in your own home or use a commercial-grade model at your local fitness club. Either way, all you need is a comfortable pair of shoes to start walking and running your way to fitness for the upcoming hiking season.
Progression
Similar to any other exercise or workout program, the key to an effective treadmill workout is progression. Start out slowly with short walking or running workouts covering one to three miles on one to two days per week. Then you can gradually progress to four to five days per week while covering three to six miles every workout. Continue increasing the total mileage until you can easily walk or run nine miles.
Backpack
After a steady progression of mileage, start wearing a light daypack for added resistance. The weight from the backpack increases the overall intensity of the exercise while training your back and shoulders to carry the extra weight. As you strengthen your shoulders and back, continue to increase the weight of the pack until reaching a 40-lb. pack weight. Use these workouts as an opportunity to experiment with your hiking pack for a customized fit. As a general rule, you should have the ability to carry about 25 to 30 percent of your bodyweight as a backpack load.
Incline
Most treadmills have two intensity controls -- speed and incline. The incline function is one of the most important factors to getting in shape for hiking. While the treadmill can't resemble rocky trails, side hills or steep descents, the incline feature prepares you for challenging climbs. You can switch from hill intervals where you constantly switch from flat to incline during the workout to a steady climb over a specific amount of time.
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