How to prepare yourself to take up hiking

Living in Ahwatukee and Ahwatukee Foothills, there are plenty of great trails of varying difficulty for the residents to go out and hike. With Fall weather upon us, how do you prepare to take up hiking?

Preparing physically for hiking is a smart way to ensure you’re strong, resilient, and able to enjoy the hike without too much strain. Here’s how to get ready:

1. Cardio Training

  • Start Walking: Build up your endurance with regular walking. Aim for longer walks each week.

  • Uphill Cardio: Walk on inclines or use a treadmill with an incline. Stair climbing is excellent prep.

  • Additional Cardio: Running, cycling, and swimming are great for heart and lung conditioning, giving you stamina.

2. Leg and Core Strength

  • Leg Exercises: Focus on squats, lunges, and step-ups. These target muscles used on steep trails.

  • Core Exercises: Try planks, Russian twists, and leg raises. A strong core improves stability, balance, and endurance.

3. Flexibility and Mobility

  • Stretching: Stretch your calves, hamstrings, and quads, focusing on hip and ankle mobility.

  • Dynamic Warmups: Incorporate exercises like leg swings, arm circles, and lunges to warm up before hikes.

4. Back and Shoulder Strength

  • Upper Body: Carrying a backpack requires shoulder and back strength. Do rows, push-ups, and shoulder presses to build these areas.

  • Backpack Training: Gradually train with a weighted backpack to mimic carrying your gear. Start light and increase weight slowly.

5. Balance and Stability

  • Balance Exercises: Practice single-leg stands, heel-to-toe walks, or use a stability ball to help prevent slips and falls on uneven terrain.

6. Practice Short Hikes

  • Trail Practice: Start with shorter, lower-elevation hikes to get used to the terrain and condition your body to outdoor hiking conditions.

Weekly Plan Example

  • Day 1: 45 min cardio (hiking, running, or incline walking) + leg strength

  • Day 2: Core and balance exercises

  • Day 3: Upper body strength and backpack training

  • Day 4: Rest or light stretching

  • Day 5: 1-2 hour trail hike

  • Day 6: Flexibility and mobility session