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!

Survey Results!…best describe your hiking lifestyle.

Survey Results!• Comments• Injury Free• Goals of getting out more• Building volume• 3-4 miles to 7-10 miles

• Extended trips

Top Trails in Western Montana according to You!• Jocko Canal/Jocko Canyon• Bass Creek• Morrell Falls• Lolo Peak• Kootenai Creek• Blue Mountain• Missoula North Hills• The “L”• Bear Creek Overlook

• Chapaqin (formerly Squaw)• Pattee Canyon• The Bob• The Trail from my backyard

Top Trails in Western Montana according to You!•#4 Bitterroots

• Peterson Lake• Bloggett Creek• “Creek Trails”

•#3 Glacier National Park• Huckleberry Mountain

Lookout• Bear Creek• Medicine Grizzly

Top Two!•#2 The Rattlesnake

• Stewart Peak•#1 The M Trail

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.

Hidden Lake in Glacier National Park

Selway-BitterrootWilderness

Training for Hiking• Law of Specificity

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

• Whatever your goals are…train (prepare) accordingly

Training for Hiking•Fitness Components to Hiking

•Endurance•Cardiovascular/Aerobic Fitness

•Strength•Muscular/Tendons•Ability to produce & absorb forces

•Mobility•ROM around joints

•Stability/Balance•Joint Integrity and Proprioception

What is your weakest link?

Training for Hiking•Cardio (Endurance Element)

• 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

• Work Eccentric Loading

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.”

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.

Bottom Line•Get out there and do it!•Grab a partner(s)•Plan some trips.•Have a tic-list.•Train for it!

Play Outside, Have Fun!

Resources for Hiking•Online

• Montana Wilderness Association• www.wildmontana.org

• Missoulian Hike Guide• www.missoulian.com/app/hikebike/

• Destination Missoula• www.destinationmissoula.org/hikin

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

• Summit Post• www.summitpost.org

• Montana Tourism• www.visitmt.com

Resources for Hiking•Print

•Day Hikes around Missoula. Robert Stone.•Hiking Montana. Falcon Guides•Peakbagging Montana. Cedron Jones