Advertisement

"To stave off injuries and enjoy your outing more, you should boost your endurance for strenuous hikes farther than five miles," advises James Fisher, a personal trainer in Sedona, Arizona. No nearby trails to practice on? Follow his four-week treadmill plan to get in hill-bounding shape.

>>Three to 4 times a week, walk at a brisk pace—aim for 4 mph or faster—alternating between a 2 and 4 percent incline every 5 minutes for half an hour.

>>At the start of each consecutive week, increase your maximum incline 2 levels, make your minimum incline half that amount (so 3 and 6 percent, 4 and 8 percent, etc.), and ramp up your workout time by 10 minutes.

>>By the end of the month you'll be switching from a 5 to 10 percent grade every 5 minutes for an hour while still keeping a quick clip.

>>Another option: Some hikers we know do some training with a weighted walking vest (check it out here).

You'll need fuel for longer treks, so try our trail mix.

Go back to the Ultimate Hiking Guide

36 shared this
36
Comments
comments powered by Disqus