Summer hiking fitness

10 ways to prep for summer hiking

Whether you take group fitness classes, enjoy running or walk, hiking can be a great way to change things up and keep your exercise routine interesting. You also have the added benefit of spending more time in nature. Your mood and overall health will improve.

Now I’m not saying you need to stand on your head! Here are ten tips to help you feel confident on the trails and be prepared to conquer summer hikes.

Start Small

You can set a goal for success. You can pick a local hike to build up your experience and comfort level with being out on the trail. Once you feel confident, you can opt for a longer hike with more challenging vertical.

Know what to expect

Hiking trails are graded as easy, intermediate or difficult. You will find that easy trails are typically flat, intermediate trails have some uneven and small inclines, and difficult trails have tricky terrain and steep inclines. So, start with an easier trail and more flat to allow your body to adapt to being on trails.

Strength train for hiking

While you want to focus on improving cardiovascular fitness, building strength in the legs and core helps when the terrain steepens. Incorporate squats, deadlifts and pushups in your workout. Make sure you are using proper form before you increase the weight or reps.

Have a backup map

You need to bring a trail map. You can lose your way even on well-marked trails. Either download a map or print one to bring with you. It’s essential!

Dress the part

You should check the weather so you know how to dress. The weather can change quickly in summertime and a lot of places will experience severe thunderstorms. Weather can change drastically on higher elevations. You need to wear sweat wicking clothing and pack rain gear. Sturdy boots and comfortable boots are a must.

Pack water

Staying hydrated is very important especially when it’s hot outside and you are sweating more. Bring 16 ounces of water for every hour you hike.

Bring healthy snacks

Even if you only plan to go out for an hour, bringing healthy snacks is smart. You never know when the hike might take longer than expected. Suggested snacks are trail mix, dried fruit, energy bars and jerky.

Don’t forget a few extra essentials

You might want to bring a compass, flashlight or lamp, whistle, first-aid kit, Swiss army knife, sunscreen and sunglasses.

Warm up with a slow start

You need to get acclimated to the trail by starting slow. Ease into the trail and chances are you’ll not only experience that breathtaking view and a great workout, you will also be motivated to do another hike again soon.