How To Get Fit for the Footpath

You’re out with your friends hiking in Colorado. It’s a day’s jaunt, up and down through pristine woods and azure lakes with some of the starkest scenery statewide. However, your friends are good-humored, talking and jabbing jokes the whole way while you gasp for every breath. You’re the one they have to wait on; you’re the one they constantly ask, “How are you doing?”; and, worst yet, you’re the one everyone at some point asks, “If you’d like to turn back?” You gasp and say, “No” (yet again). Get fit the next time you take to the footpath by following these "how to" steps:

1. Take to the trail.

   Gymnasts get in shape by training those muscles that will be used during competition. In the same manner, a backpacker or hiker must first train the muscles that will be used during the hike. Or, at best, perform exercises that mimic the sport as close as possible with alternative apparati.

   The best way to become fit for the ups and downs thrown at you in Colorado or any other place for that matter is to take to the trail. If you live close to a national park or state park, then you’ve got it made. Load a small backpack—something like a hydration pack with canteen and compass—with small articles to carry. Your first goal is to train your body to the rhythms of the trail. Go on one to three hour walks through the woods or countryside at least a couple times per week. This will prepare your legs, shoulders and core muscles to the simple movements they may have “forgotten.” This is a way to remind them.

   Next, after you feel that you have reached a certain point of fitness (completing the same circuit faster, recovering faster and not being winded), add about 20% distance to the hike for the next few weeks. Every week thereafter, add 35-45% increase to your overall weekly distance. That said, load your camping backpack with bigger articles, like camping stove, tent, water, survival gear and so forth. Generally, adding five pounds every other week is sufficient until you reach your max (Women is no more than 35-40 lbs while for men it’s a bit closer to 50 lbs for backcountry packing.)

   Take walks with and without your backpack. Moreover, take smaller recovery walks to dispel any built up lactic acid roaming in the muscles after a hard training day. If, for example, you go out for 5 hours on Sunday, Monday or Tuesday should be a rest day and recovery day, the latter walking for 30 to 40 minutes with a stretch. Keep a journal of your progress. These are easily found online and will keep you motivated and on track.

2. Take to the tools.

   If you can’t get outside because of shorter days or wintry weather, then try to still meet your backpack-training quota with tools. The “Tools” in this case are fitness equipment. There are certain fitness machines that closely mimic hiking. Use these to mimic and thereby train the proper muscles for your trek.

   One of the best machines for tricking your body into shape is the stair-stepper and other climbing machines. A treadmill always works, but be sure to change the incline every few minutes to mimic a true backcountry trek. Any time you can work those specific muscles, the easier your next hike will be.

   Additionally, lift light weights at least twice a week whether you hit the trail or the gym tools. Training your muscles not only prevents injury and strain, but will also strengthen those little muscles that might later cause agony while trail bound.

   Swimming is also a great recovery and training session. However, you’ll need to get your body used to “impact” sports, so be sure not to simply replace swimming with hiking and expect it to translate over to fitness on Colorado’s massifs. Swimming can strengthen your lungs and teaches you proper breathing, but will not replace the actual act of trekking on a humid day, muscles dehydrated and tired.

   Overall physical fitness is the key to hiking and to life. Instead of driving, ride a bike. Instead of parking close to Wally-World, for instance, park in the nose-bleed section, walking there and back with supplies. Take the stairs instead of the elevator. Such things will balance out your body with the pressures of getting in shape. Be sure to ask a doctor if you haven’t exercised in a while. Don’t be scared to take to the challenge and be the leader and not the last one on your next trail adventure with friends.

3. Take to the teachers.

   There is literature flowing off the shelves at your library and book stores on hiking and backpacking. Find one on backpacking basics, really, isn’t all that hard. These titles can get you started, teaching you some of the basics to this prominent sport.

   • Wilderness Medicine, Beyond First Aid by William Forgey
   • Mountaineering First Aid: A Guide to Accident Response by Steven Macdonald
   • Backpacking One Step at a Time by Harvey Manning

   And these titles:

   • Backpacking: Woman’s Guide
   • Basic Essentials Backpacking
   • Basic Essentials Solo Hiking
   • The Backpackers Field Manual
   • Beyond Backpacking