1. Stroll With Purpose
A pulled hamstring or throbbing back ache can ruin a good hike and set you back in your entire exercise routine. One of the great things about hiking is that it is a multipurpose activity, in that you can commune with nature, enjoy a sociable visit with another hiker, and get in a great low-impact workout at the same time--after stretching first.
2. Stretch First
All the enjoyment of a hike will be lost if you end up walking back to your car or cabin limping in pain. Think of the preparation, which includes proper stretching, as a means to keep the hike enjoyable, not as a grueling punishment before exercising. Make sure you include some time for stretching when you plan your workout.
3. Remember Your Upper Body
Sure, you'll be putting the most pressure on your legs and knees, but don't forget about the arms, shoulders and back; they'll be hiking too and should be stretched before you go. Stand with your knees slightly bent and apart, drop your head and roll it back and forth five times. Stretch out your right arm and try to touch your right shoulder to your left ear. Hold while you reach to a count of 10. Then reverse. Repeat three times.
4. Work Your Core
Get on the floor and do some crunches to prepare your abs for the workout they will receive while hiking. The abdomen is your center of gravity and will do much of the pulling up hills and keeping you in balance when you jump over stumps or small creeks. Warm up your body's central region, and then stretch it by grabbing both knees with your arms and hugging them close to your body for a count of 10. Repeat three times. Then lie out flat and stretch your whole body as if you were on a rack. Release and repeat three times.
5. Give Special Attention to Your Legs
Give each portion of your leg its own stretching time. From a kneeling position, pull one knee to your chin, and then point the toe back as far as you can and hold to stretch your butt and lower back muscles. Sit up and bend one knee. Grab it with the opposite hand and twist your torso as you pull on the thigh muscles to warm them up. Stand about 12 inches from a wall and place your hands on the wall, leaning forward. Lunge as low as you can with each leg to pull on the calf muscles. In the same position, put each foot forward and point your toes upward, keeping your knee slightly bent. Scrunch down, pulling on the Achilles tendon.
