Training Tips for Hiking... that Actually WORK!
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- Опубліковано 3 чер 2021
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This video provides some tips for how to train for hiking and backpacking. I am not a doctor, physiotherapist, or certified trainer. This information is just what I have learned from numerous sources and has worked for me.
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Where u hiking ?
An alternative exercise I do for strengthening feet has been to jump rope barefoot. It’s relatively quick to do but I saw huge benefits on my hikes after I started doing it consistently. It also strengthened my calves a ton as well! I started off with about 200-300 skips per session and now I do about 800 skips per session.
Great tip!
Just don't use a steel rope, ouch.
May I ask what surface you skip rope on?
@@katestone7826 I’ve done it on hardwood floors and also on the driveway but I put a yoga mat down.
I did about 8 hours of sleep training last night. Put a bunch of rocks in my bed! Hoping to get better sleep on my next hike.
But seriously. Great video!
Damn feel like you forgot to cuddle with some ticks and bugs
Came here hoping for comments like this
Great trick! You could also ask a friend to walk around your bed and make animal noises
Lawl lawl
Regular training has made a huge improvement on my hiking/ backpacking season I also found great benefits with getting monthly massages, cleaning up my nutrition, staying hydrated and taking vitamins. I’m happy to have an activity that keeps me motivated to stay in shape !
For me, a dude in his early 40's its walk walk walk. 4 miles a day, rain or shine. Takes about an hour. Running is too much wear on the old man knees, lol. In the White Mountains of New Hampshire, there are no switchbacks, everything is steep!
Optimize the treadmill time with 20 minutes of uphill backwards walking. Great for the wuads above the knees and the tibial tendons above the ankle. Accelerated my knee replacement recovery enormously.
As someone who has osteoarthritis in an old ankle fracture and weight that puts extra stress on my ankles and knees, a wobble board was a game changer for gently building up flexibility and strength in my tendons.
I hike and bike (not backpack). I do yoga, body weight exercises, walk/hike/bike locally when weather permits, and use a rowing machine at home. The rowing machine is a good full body cardio workout that includes your core. Going barefoot outside where I live is a no-go (hot pavement, bugs, snakes, etc…). Even the dogs don’t walk barefoot down here from June to October!
These tips are so helpful and I love the way you presented them. Thanks so much ✌️ I'm planning on hiking all over Europe and also work a desk job primarily. I have 2 months to prep!
Body weight exercises, for strength, work best for me. Lunges and stair (real stairs) climbing help me a lot. Burpees (via HIIT) help me maintain aerobic capacity. Thanks for your insight on this subject.
Thanks! I just went hiking for a backcountry snowboarding trip and i really struggled. I’m 36 and was very surprised how tough it was, when I was 20 tours like that were cake. I love snowboarding and I love backcountry and would love to be able to summit those difficult mountains for amazing riding.
Best hiking prep / training advice I've seen.
Great summary.
Regarding strengthening feet, I think it is also important to get on uneven trails - starting with very low weight and working up to expected pack weights. When I start on trails in the spring after a few months of being off trail, my feet and ankles do hurt for awhile until I reacclimate to the myriad rocks, roots and plain rough terrain.
As you also demonstrated on your Great Divide hike, a regular stretching program is also highly beneficial.
Also, throw away your flip flops, slides and ugly ass crocs. They are not helping you.
Great advice. I just got a treadmill. I was never a runner but using the treadmill has shown me I'm left foot dominant which after a while of running my left side felt it. I've been able to correct that slowly and I'm also quad dominant so I have to work on my glutes more. Thanks for sharing.
For distance and endurance running. Which also helped me for rucking/backpacking. Is a run thst you run at your normal pace for half K then sprint for a 100-200 meters. Then run again and repeat this for your set distance or time. I started out running a 4k and would do this once a week along with my normal runs. Now this is something you have to work into and work into longer sprints.
Your channel really encourages me Justin as I'm headed (back) to Canmore, Banff next year. From a 50s-something mom. 🙂
As an older hiker who also skied way to many bump runs my running days are over. For training in lift every weekday in the gym. I do a lot of leg exercises to strengthen my legs, core and upper body. I am a big fan of the stepper machine over any other machine. I also hike often before big hikes with my pack fully loaded. Most of my gear is Zapcks so my base weight is low, about eight pounds. This has been a game changer and my body no longer hurts carrying my pack. I hiked the Long Trail in Vermont and there are no switch backs. Straight up and straight down for 273 miles. Next up the Colorado Trail, lots of switch backs. Good advice. I really do wish I could still run I must admit. Wearing one size up in my shoes really helps with my feet. After a few days on the trial my feet swell as do most peoples. Take care
2:33 Dan Becker Cameo.
Before heading out on the JMT a few years ago, I started wearing a weighted vest at work just to get my body used to carrying the extra weight. It helped me a LOT!
Thanks 🙏🏻 for the advice!
I'm watching this video to prep for a single 4-5 mile hike. 😂
I hope your 1100km hike went well!
Love the video, gonna climb mount Fuji in April.
Excellent advice. Thank you.
I hit these stairs all the time! Great video.
Such great content Justin. Also, I love the fact that you are watching Dan Becker while walking on the threadmill
Thanks for pointing me to this video. I swim a mile 3 times a week. Today I thought I should start a treadmill workout. I put it up to its max of 15% only at 2mi/ hr . After 45min I didn’t have sweat so I moved over to the stairmaster. After 10 min I had a sweat so I think I’ll work up to an hour on that and forget the treadmill. I live in Mi and it’s just fields around me. I’ll. Look in to other strength conditioning as you have suggested. Really aiming to do the CDT next year.
So...you recommend watching Dan Becker videos at 2x speed during the exercise?
The walking long lunges is a great addition to a strength program.
“Those sections of trail where they forgot to add switchbacks”
We call that the Adirondacks. Haven’t seen a single switchback in a few hundred miles of high peak hiking 😂
Great vid!
Wear a backpack while on the treadmill and doing the stairs. Will do wonders for your endurance under load. Start fairly light and work your way up to what you will carry on the trail. Especially on the treadmill - you might want somewhat less on the stairs. But you need to be ready to carry that weight for hour after hour.
Also, start several months before your big adventure. You only get more fit slowly.
Great advice. I am preparing for the Camino from SJPDP this coming June and your video has great insights. Thanks.
did I see xero shoes on your feet? I LOVE xero shoes!! thanks for the tips.
I always wear minimalist/barefoot footwear for the training side of things- been doing 10-17km daily with lots of hills. It makes you very aware of foot placement too as you're going to try and avoid stepping on a pointy rock, because you're gonna feel that.
"Chase the mountains" is a really good channel focused on training and exercise for hiking and backpacking. Not that Justin isn't great here, but Chase the mountains is an entire channel dedicated to this stuff. I have learned a ton of stuff about training for hikes that I never knew.
He is awesome! I meant to give him a shout out in this video as I have learned a lot! I'm going to make a pinned post with with his channel and a few other resources. Thanks for the reminder!
Totally agree. Great channel that goes more in-depth on the topic, not to take anything away from Justin.
I don’t like that channel
Thanks for this. It’s nice you included some training to strengthen the feet. I’m wondering, when you do your GDT hike will you park your e-bike at the end as you’ve done on other point-to-point hikes?
I'll be getting dropped off at the beginning and picked up at the end. The e-bike only has a range of 55-70km and wouldn't cut it to get back to civilization :)
I need to prepare for first backpacking trip.
Stairs n steep trails for the win! After my last trip I'm pushing harder on training. I can't run with a bad hip, so slow heavy is how I do it. 900 floors of the moving stair this week, probably gonna do a small overnight thus weekend testing out some new gear.
I live a few blocks from a 132 step stairway (in a park), but it’s been closed for the winter. SO looking forward to having that back! I do stairs in the house, but it’s not the same.
A very practical idea....push mow your lawn, if feasible, while wearing a weighted vest.
Pushing the mower, and the vest, adds resistance that carries over well to backpacking/hiking. It also helps get your acclimated to the heat.
There’s more to be said for getting acclimated to the weather/climate you’ll be hiking in that there is for basic fitness. Doesn’t matter if you can walk on a treadmill for endless hours if you get taken out by heat exhaustion.
I have been reading up on heat training and it is fascinating! Cyclists have been incorporating heat training more and more into their routines and apparently it makes a huge difference. Apparently they were pretty surprised that the heat provided more benefit than being able to train longer in cooler temperatures.
I have been doing a 7.4 mile round trip up 2300 ft into the Olympic mountains- three days a week. Been doing this for two months non stop ……seems to be working
Strength training is so important. Running and “cardio” without strength training will speed up atrophy and will eventually lead to injury. Look at a marathon runner vs. a sprinter. People have time to do both. It’s a matter of priorities. Happy trails 🤙
Good advice Justin. Running was always my go to but sadly running is off the table now so I have to be disciplined about walking. Something I had neglected in the passed was weight training. Some great nuggets of advice here. Arthritis has meant both hips replaced but I aim to do the West Highland Way (Scotland) next year so I will definitely be giving some of this a go.
Have fun on the WHW trail and good luck with the training!
Rowing machine is great exercise machine😊
How did it go? I would love to do the WHW and Ben Nevis!
The one thing I find interesting is that people oddly avoid adding rucking to their training plan. What better way to strengthen your body to not only carry weight a long distance but to also have the endurance needed when on long unweighted hikes or even long runs. I absolutely love rucking, I’m not military, but I instantly noticed the benefits and added it to my training plan.
When i was hiking and backpacking, my biggest pain was from my shoulders and upper back. I just couldn’t hold up the weight for hours or days even with hip belt. I was too laxy to strengthen my upper back and shoulders. Now I swim 5/6 times a week for an hour each time, my problem area got much stronger. I can run without collapsing the torso.
I’m not big into machines - but I got a vertical climbing machine when everything got shut down. Complete game changer for me on the trail. Haven’t had knee pain since using it, and WAY stronger on ascents and descents. They range from cheapo (Maxiclimber) to professional grade (Versaclimber). Cardio AND strength.
Personally, I’ve never been on anything more effective. My guy uses it as well, and shares my opinion on it.
It’s super quiet and a GREAT workout. Favorite machine ever! 👍🏻
So excited for you on the GDT!!!
So you’d suggest it? What particular brand did you go with?
I’ve mulled over the idea of getting one, but it just seems like something that I’d quickly acclimate to. Reviews on the cheaper models (ie affordable) are hit and miss too.
@@blakew5672 I would recommend 100%. I couldn’t say that for anything else. Low impact, cardio and strength. I got the maxi climber, and it gets VERY used. Honestly, I’ve had to replace the bearings in it a few times already - but the company has worked with me sending the parts under its warranty. When it’s done (lifespan) I am going to purchase the Cascade Climber. (Expensive) I started cheap just to see if it was something worth investing in.
Make no mistake, this thing is a BUTT KICKER!
In terms of acclimation - only to the same extent that you would doing something like running. The model I have and will have in the future has adjustable resistance. I wouldn’t get one without this feature. Again, for me, it’s been a game changer. I wish you all the best!
I agree. I've found ellipticals and vertical trainers to be the best machines I've used. Most of my hiking trails have few switchbacks so i need to keep my leg power and endurance up or the trails become hell. Vertical trainers have the added advantage in preparing you for scrambling
Dan John (famous American strength coach) has both a mountain climbing/ hiking program and his Easy Strength for Fat Loss is also great for hiking fitness
I follow Dan John and I can’t find any mountain climbing/hiking programs by him? Which book or program are you referring to?
@@kevinguzda1131 So if you Google Dan John Climbing Program, it comes up in the essays section on Dan John University and it shows up for me without being signed in. I also see a men’s health version. I got it off of a Pat Flynn Show interview with Dan but it’s hard to search Pat’s website Chronicles of strength.
Dude great vid with tips and trick. One question were you watching Dan beckets channel on the treadmill…. Lol
You know it! Love that guy
Nice treadmill mod!!
Hi Justin. What is a bit problematic for me with running is that I have knee problems and flat feet, and even with orthotic insoles I feel pain in my knees . I’m currently just try to make day hikes as much as possible
What do people think of stair masters?
What about just trying to watch what you eat and walking 10k steps a day? I have been walking 10 k steps a day since I got back from my honeymoon in Banff and I’m getting more mileage the. I did when I was running 3 days a week
Quality backpack recommendations?
Hey! You mentioned IT band syndrome, which is something I am dealing with right now. Besides the strengthening your glutes, what other types of maintenance do you find yourself needing to do, especially on the trail? My case isn't too bad, but I'm really hoping to be able to be back to normal-ish with just under 2months of physio work.
Thanks!
Making sure I stretch before, during, and after hiking really helps with ITBS for me. I had ab ad flair up last summer and it took several months to heal. I hope you have a quick recovery!
@@JustinOutdoors Stretching is super important! 100% before during and after. I also roll out my legs all the time, both with a standard pool noodle style foam roller on the floor, and also with a thing called a Rad Rod. Google it. Little black and blue colored hand roller bar. I had a big smile when I saw you rolling out your calves with you hiking pole, same principle. 👍
Thanks for sharing your tips and info. Big like and new subscribe from your friend here. Well done! 👍
My biggest weakness when I go hiking is my quads. They start to hurt 3-4 hours when I'm on a hilly trail. They hurt quicker when I walk on flat ground. Could it be the way that I walk?
Training while watching Dan Becker. I love it.
Justin have you ever tried an elevation mask? I use to use one when I was in the service to help with my run and ruck times. I was in Colorado so around 6500ft above sea level. I think it helped a quiet a bit Maybe not mechanicly but did help with my mind set.
I haven't. What you said mirrors what have read on it in that it doesn't mechanically do much. The mental aspect is interesting though!
What a nice video, my friend! Great backpacking equipment review! Enjoyed watching, very useful info. Cheers from Russia, Justin, and welcome to my channel about bushcraft tips and hacks! Kind regards, Yuriy!
Everyone knows Dan! Thanks for the video and keep up the good work.
What works for me is run for 2 min as hard as you can then 1 min walk for 15min, then 21min and longer or the same time. It let's me keep my breath but is still strenuous.
Great. 🙏Tashi Delek🙏
Try rucking. Start at 10% your body, increase that. Cover about 1hr (4 miles) and over hills. Walk briskly. I am now on 16.5% my body weight, about 13.5kg and I find carrying that weight easy. I will aim to comfortably carry 16kg easily over hills for 6-7 miles.
I was glad I went on a test hike before the real one. Turns out my shoes are not good for me. I have unusually shaped feet and it's hard to find shoes that are wide enough. I've had my hiking boots for a year. I only used them on shorter walks (40 min or less). Didn't notice until I hit the hour mark that they were hurting my pinky toe.
Pada vidio di topic 15 ini, kita dapat melatih kaki kita agar kuat dalam aktivitas kita khususnya di alam dengan berlari di lintas alam ataupun mendaki. Untuk itu ada beberapa tips agar kita terbiasa dengan hal itu. Yang pertama tredmill dirumah. Hal ini dapat di lakukan kita di dalam rumah dengan melatih langkah kita. Kedua yaitu naik dan turun tangga, ini bertujuan agar memperkuat kaki dan otot kita apabila melalui medan jalan yang menanjak. Tidak hanya itu dengan sering melakukan latihan dengan naik turun tangga juga dapat melatih kesimbangan kaki kita.
So, I like to asking you about training in trail(s); Is this mean good to training on stairs to climb if running time isn't enough to prepare for races??🤔💦🏃 I live by aberdeen, WA side and not have places that is good to run outside as other states/cities around the states😂 so, I was just wonering if build more time on stairs/trail would be good training to improve running skills
Maybe I can hear more about how many days eaxh week would be good to run I did finished Full marathon races last two years
Eh Justin. Quick word to the wise here. I used vibram 5 fingers for close to 3 years as much as possible (absolutely love them - not so much the smell from them though lol). However, my already abnormally wide feet, widened by another half size after using these for so long lol. I now need double wide trail runners and hikers! Been through loads of shoes to find one wide enough, and it's been a challenge, and thankfully NB makes double wides and some new really good trail runners as well. So be ready for that if you go minimal barefoot (like Vibrams) for a few years, and you can expect a natural widening of your foot at it strengthens. That said, my feet became INCREDIBLY strong and dexterous! To the point i can see physical muscles bulging and flexing in my feet lol. And dexterity wise I feel like I could be one of those guys who paints pictures with the brush in my toes. The widening of your foot comes from it being free to release and widen out and get strong (mine sure did). Putting regular shoes on after wearing these for so long, almost feels like putting your foot in a cast now. Feel super restrictive.
Also, you are right about the training in that nothing beats the actual act of backpacking to prepare for it. Obviously it's not always an option (im a desk jocky like you), but the act of hiking on a trail (uneven surface, uneven inclines, obstacles etc...) and what that does for your joints, knees and ankles in terms of strenth and stabilization IMO cannot be matched on a flat surface like a treadmill or even pavement. I know you are in Calgary, so thought to mention as you might find this interesting, but I've mapped out a 6.5km route, with 200m elevation, through Fish Creek Park. Almost all single track trail, and very little pavement. Happy to share the track with you if you want it. And this is only one route, im sure you could map out 100 of them easily, many for much longer. I'm not sure where you are in the city, but this is (luckily) right in my back yard. But if time permits, it's an excellent way to get very close to a backpack in, within the city! My route is not very long. But you can do a few circuits of it if time permitts. I often load up a day pack with 5 litres of water, slap on the vibrams, a podcast, and pound out a circuit. I find it really helps ready for bigger trips as I can do this circtui so easily/frequently when home. But yeah, great way to get almost a very short city-backpack in. If i were training for the GDT, to keep it simple, I would simply do heavy strength training, get quality sleep, and then just loooots of hiking on trials whenever I could, strategically increasing the distance/vertical over time as I lead up to the trip. Good luck preparing.
Great info and advice Jake! I've noticed my feat "growing" over the last couple of years for sure. Luckily, I think companies are recognizing more and more that wide options are essential and that even the non-wide versions of shoes need a wider forefoot. Living a good distance north of Fish Creek, I usually head out to nose hill for runs and try to stick to the single track out there. Like you said, nothing beats being on trail - especially for building that foot strength and stability.
If you have a desk job, a good habit is doing squats/lunges/balance exercises at the top/bottom of every hour... The point isn't to go crazy, but just to make movement an all-day thing and not an all-or-nothing thing
get on a mtn bike and climb. No overuse or pounding injuries and its an incredible leg and cardio workout.
Don’t forget about acclimatizing. Don’t make the mistake of flying into a high elevation location and think you can do a big hike the next day.
Walk backwards uphill. Your knees will love it.
Do you recommend climbing up the stairs barefoot?
The one thing that gave me the best increase in hiking ability up mountains was doing squats. But you have to remember to work forward hip flexion as well because that will become your weak point, use ankle weights for that.
Strength training is a game changer. People spend way too much time and energy worrying about gear and neglect their physical ability. All of that fancy gear (no matter how light it may be) is meaningless if you’re weak. I can’t recommend “kneesovertoeguy” enough. He has some brilliant routines specifically targeting the knee and it’s surrounding muscles.
I live in Vermont the land of no switchbacks
Deadlift
Love u watching Dan not working bahaha
Your definition of straight training shown in this video is "weak".
For these steps I would recommend adding a backpack with min 20kg of weight. Maybe 40kg.
Strenght training requires failing after max 15 reps. This switches on the adaptation of bones, soft tissue and muscles you were talking about. Since the volume is relatively small, it makes it easier for the body to adopt.
Additionally, at the gym for hikers, one leg exercises are recommend. Walking is not a symetrical exercise. :)
You could try wearing a backpack with 5-10lb in it pretty much everywhere you go. I'm planning on doing that myself
I keep meaning to keep a weighted daypack by the door to put on for errands. The weight is more of a challenge for me than distance itself right now.
You just described everyday life of a mom with young kids!! Backpack full of everything to cover about any situation that could arise every time you step outside!!!
I have a Ruck Plate that I used in my commuter backpack when I walked into work. It was good training! I have a weighted vest now too that I wear when on the treadmill. Definitely a good way to add some intensity to easy training!
@@isabelledrolet4297 lol😄
A small weighted vest (8 lbs) is fairly low profile. I’m able to wear one under my scrubs and unless you’re actually looking for it, you’d never notice I had it on.
Glutes and hamstring strength training is a huge counter balance to backpacking
Am I wasting my time spending 10 hours a day with three pound ankle weights. I’m an old man but I still need to do 50 miles of the trail just to scratch it off my bucket list. I’ll do it alone only because I can’t find anyone else to go with me. All my pals are dead.
Is this actually Chris griffins voice actor?
DOOD! BTW, hiking up steep hills yields 5X the cardio benefit under the same time, cycling also burns lots of calories - 600 per hour.#
Rucking
“ … and some HAX”
Justin Feeling age???? Crickets ..... lol! 😂🤣🤣
Ok bud. You gotta long way to go! Adorable
These knees ain't what they used to be!
take up trail running
Are you a lawyer?
Nope!
"Age is creaping up on you"
Just curious, how old are you?
/the 47 year old
34 but these knees aren't what they used to me!
Pretending that boots and gym dont exist. Why im even recommended this.
1100km.....holy crap
I hike and bike (not backpack). I do yoga, body weight exercises, walk/hike/bike locally when weather permits, and use a rowing machine at home. The rowing machine is a good full body cardio workout that includes your core. Going barefoot outside where I live is a no-go (hot pavement, bugs, snakes, etc…). Even the dogs don’t walk barefoot down here from June to October!
How about barefoot shoes? So comfortable and light! I climbed Ben Nevis wearing them