TRAINING FOR HIKINGNeal Andrews, MS, CSCS

MUS Wellness

Workshop Objective• One of the best things about living in Montana is our access to mile

after mile of some of the best trails in the world. Don’t let your fitness limit where your hiking boots can take you this summer—join this workshop to learn how to build an exercise program to prep you for great summer adventures on the trails.

Montana Moves High Five!•Move More, Sit Less•Find Balance in Life•Move Better•Play Outside•Have Fun

Go for a Hike!

Training for Hiking• Training is just another word to say preparing.• When we prepare for something, we usually find it much more

satisfying, rewarding, and fun.

Training for Hiking• Law of Specificity

• Specific physiological adaptations to training• i.e. You get what you train for

Training for Hiking• Cardio

• Walk, a lot—get those steps!• Change elevation• Go for a Hike!• XC Skiing• Indoor Options

• Uphill Treadmill (Incline >5%)• Stairmill or Stairstepper• Cycling

• Walk or Hike with Load (Pack)• All weight bearing activities are beneficial!

Training for Hiking• Resistance

Training• Lower Body

• Squats• Lunges• Step Ups &

Step Downs• Core

• Planks• Bridges• Birddog

1-2 Days per week1-3 Sets10-20 Reps

General Guidelines

Training for Hiking• Training Tips

• Volume—Total amount of work (often measured weekly)• Can be measured in distance and/or time. • Also consider elevation gain/loss, and pack weight.• Track it/Journal it

• “If it can be measured it can be managed.”• Pace

• Often determined by terrain, weather conditions, and pack weight.

• Terrain/Conditions• Elevation gain/loss• Type of trail/trail conditions• Time of year/weather

“Learn something every time you go.”

Skill Level•Types of Climbs (Yosemite Decimal System)

• Class 1: Walking with a low chance of injury, hiking boots a good idea.• Class 2: Simple scrambling, with the possibility of occasional use of the

hands. Little potential danger is encountered. Hiking Boots highly recommended.

• Class 3: Scrambling with increased exposure. Handholds are necessary. A rope should be available for learning climbers, or if you just choose to use one that day, but is usually not required. Falls could easily be fatal.

• Class 4: Simple climbing, with exposure. A rope is often used. Natural protection can be easily found. Falls may well be fatal.

• Class 5: Is considered technical roped free (without hanging on the rope, pulling on, or stepping on anchors) climbing; belaying, and other protection hardware is used for safety. Un-roped falls can result in severe injury or death.

Equipment & Tips• Boots or Trail Shoes• Socks

• Breathable, wicking material• Cotton not recommended

• Layers• Base/warmth/shell

• Trekking poles—duct tape.• Nutrition & Hydration—don’t get caught without it. Pack more than you

need.• Check the weather forecast, know when the sun sets, and have a

designated turn-around time if you’re doing an out-and-back.

Resources for Hiking• Online

• Montana Wilderness Association• www.wildmontana.org

• Flathead Convention & Visitor Bureau• www.fcvb.org

• National Park Service & GNP• www.nps.gov/glac

• Summit Post• www.summitpost.org

• Montana Tourism• www.visitmt.com