Getting in shape for section hike

[Tin Man]

I am preparing for my section hike in October - Killington to Hanover. I started running 2 miles 3-4 times per week in the morning and hiking 3 miles on local, somewhat hilly trails once on the weekend. This will be my 5th section hike and the most prep work I have done. Backpacker magazine occassionally prints advice for preparing for a hike, but does anyone really do those interesting excercises? I would appreciate any advice on what WB members have found useful in getting the body ready for a section hike. I am getting tired of trailing behind my brother. :o Thanks in advance.

[Roland]

Bimmer,

You are on the right track. Your running regimen will certainly help improve cardiovascular conditioning.

We’ve often heard that the best training for hiking, is hiking itself. To that end, your weekend excursions are important. Here are a few suggestions to add to your weekend jaunts:

* Carry a pack, even if you start with only 10 pounds. Add 1 pound per week. By October, you will be conditioned to carry your regular load.

* Add 1 mile per week, to your weekend excursions. By October, you will have ramped-up to 15 miles/day.

There was a time when I didn’t put much effort into pre-hike conditioning. I didn’t have to. At our age, maintaining flexibility and condition require more time and effort. The pay-off is a more enjoyable hike with less risk of injury.

Have a great hike!

Roland

[TakeABreak]

What Roland, said is pretty much how I would advise you to do it. But the running will not hurt, I've been told it helps to build endurance for the uphill part.

Also, walking up and down stairs helps to, as time goes on you may try to start going for a couple mile walk in the morning as well as evening, this will help increase your daily mileage.

[Whistler]

A couple things I would recommend:
-Keep running, keep hiking.
-Get in the habit of stretching! Not just a few minutes--take it seriously, maybe even a half hour or more, every day. Limber up while you're training, and keep on stretching while you're out on the trail. I stretch every single day while hiking: lightly after the first couple miles, calves ever hour or so, and a full session around dinner time. It always boggled me that I NEVER saw another hiker stretch. The rewards are immense for next to no effort.
-You may want to consider some weight training. I'm thinking especially the quadriceps--building some strength around your knees will help immensely on downhills.
-Don't forget the torso. Stomach, back, hips, butt. Variations on sit-ups and back raises are good basics while watching commercials or something. Build a healthy core, and the moving parts will work more smoothly.
-Mark

[Frosty]

This is a nice section, but be aware that the elevatio profiles for the part between VT 12 and West Hartford and a bit misleading. There are a lot more hills that indicated. It is one of those sections that is tougher than it looks. It is a beautiful section, though, with nice hilly meadows to walk through.

[Panzer1]

The only thing you can do that will completely prepare you for carring a heavy pack up and down mountains is carring a heavy pack up and down mountains.

Still having said that, everything you do to prepare yourself for a hike will count for something, it may not count for much, but it will count for something. And enough of these something's will add up to a lot.

Panzer

[MDSHiker]

This past May I did a 120 mile section in VA...I'm a section hiker too. Several thru-hikers brought up this same subject to me. Most of them said "how in the world can you stand to get in shape for a section hike, then do it all over again a few months later?" It's a good question. At my age, 41, it's starting to take it's toll. Along with the other good advice on this thread, the only other thing I can add is that I deal with it by staying in shape ALL THE TIME. That way, when I begin preparing for a section hike, I'm already in "good" shape physically. From that starting point, I concentrate on hiking with my pack on to get in shape. That has worked well for me the last few years since I'm not exactly a youngin' any more.

I've been exercising at the local fitness center for 9 yrs now. I call it being "opportunistic". If the opportunity comes around for me to take a hike, go bike riding, kayaking, etc....then I'm ready and don't have to worry about being out of shape. So, when preparing for a section hike, I only have to concentrate on what I'll be doing during the hike...which is hiking. Yeah, I get a little sore here and there on section hikes, but I'm willing to deal with it. I'm still hiking 15-18m per day with little or no problems. Works for me.

[Tin Man]

Thanks everyone for your thoughts. Each week I will be increasing the workouts and increasing pack weight from a 10 lb day pack that I carry now. I dor realize the terrain is getting more challenging as we work our way farther north and that is why I am working harder to be ready this year. The Whites will be coming up soon enough! Recent changes in my commute gives me a better work/life balance and more time for working out. As MDS suggests being in shape all the time is the way to go. And thanks Whistler for the reminder on stretching - I don't do enough today.

[The Hog]

I think you're on the right track, Bimmer. You know, the amazing thing is that it's entirely possible to make higher mileage as you get older. And not JUST higher mileage, but more enjoyable mileage, too.

I'm 54, and here's my recipe: Stay in shape year round, and ramp up training leading up to a section hike.

I'm currently section hiking the CDT in Montana/Idaho, where there's a lot of up and down at 7-8,000 feet. In some places the water sources are far apart, and the distances between road crossings are fairly daunting. I feel the need to take physical training seriously, and it pays off.

My regimen: in the winter, cross country skiing seguewaying to jogging in Spring. I'll start off with a 3 mile jog and work my way up to 10-15 hilly miles every other day. Several weeks before the hike, I'll load weights in my pack and walk up and down local hills. I mix it up with mtn biking and other sports to keep it interesting. Some people hate training. I love it - for me, it's a lifestyle.

I also review my gear every year with an eye towards cutting weight. As you would expect, the pack is no longer an onerous burden.

Years ago, when I thru hiked the AT, I managed 12 miles per day carrying 45 lbs. Now I'm up to 18 mi/day with 30 lbs (including digital video camera and batteries).

[orangebug]

Consider hitting stairs in a highrise with your pack on. This will help your legs immensely and give you a terrific cardio workout. One other (hated) workout is to carry 20-30 pound dumb bells in each hand and step up onto a three foot platform, and step back, alternate 20 counts of right or left foot leading the step up. I suspect it will make rock scrambles a bit easier.

[Tin Man]

Thanks Hog. I am working towards better fitness on a regular basis so that I can do more miles, handle more difficult terrain, and get more enjoyment out of my hike and my life. Over the past few years, we have managed our pack weight down similar to you and are around the 30 lb mark now - Scotch puts us a little over, but essentials are essentials. :cool:

Orangebug, thanks for the stairs advice. The only highrise near me is the 8 story building that I work in. I avoid the elevator as much as possible, except when I come in the morning. I don't want to start the day all funky by the time I reach my office on the 8th floor! Maybe I can sneak back to work at night and do the stairs with my pack when I would not get noticed. :-?

[markellag]

STAIRMASTER exercise machine is very good.

[Dances with Mice]

I would appreciate any advice on what WB members have found useful in getting the body ready for a section hike.Past couple of years I've done a week long section hike with a bit of climbing each day. The first two years my legs would -HURT- each morning. The burn would go away, mostly, after I started walking, but the mornings were no fun. Stretching didn't help. The third year I added a little weight training to my workout routine. I hate squats http://www.thepumpingstation.com/squat.html but the last couple of years I have had fewer problems. On this year's hike I woke up with sore legs once, but that was after walking much further than I should have the day before.

No need to do the macho 'stack on every free weight in the room' thing, either. Learn proper technique. Start easy, maybe just your pack weight, do 3 sets of 12 - 15, using proper form. If you've neve practiced these you'll really feel it the day after exercising. http://www.physsportsmed.com/issues/1999/01_99/muscle.htm DOMS feels just like my legs felt before I added squats to my training. Speaking only for myself, it's kind of a trade-off: pain from the gym or pain on the trail.

[orangebug]

One option would be to bring your backpack to work, and get funky after hours. Eight floors is a pretty convenient height to work with.

DWM mentions squats. Have you enjoyed the burn of the lunge? Carry a couple of quarts of water in each hand, and walk a lunge for a 100 yards. You will help balance, core and quads. You will also hurt. It beats squats.

[Dances with Mice]

DWM mentions squats. Have you enjoyed the burn of the lunge? Carry a couple of quarts of water in each hand, and walk a lunge for a 100 yards. You will help balance, core and quads. You will also hurt. It beats squats.I do other things for balance - http://images.google.com/imgres?imgurl=http://www.users.bigpond.com/rodtrapeze/album/forth/rolla%2520bolla.jpg&imgrefurl=http://www.users.bigpond.com/rodtrapeze/album/webforth/trix_circus__photo11.htm&h=480&w=640&sz=26&tbnid=YhL6NQwVQwwJ:&tbnh=101&tbnw=135&hl=en&start=1&prev=/images%3Fq%3Drolla%2Bbolla%26svnum%3D10%26hl%3Den% 26lr%3D%26sa%3DN - (but that's not me!)

Guy says "Doc, it hurts when I do this". Doctor says "So do something else that hurts even more!"

[Footslogger]

Check out the attached site regarding "jump exercises". We're starting to use these a lot now in orthopedics and rehab. Great for strengthening the quads and you don't have to wear a pack or hit the trail or even the gym to do them.

http://www.netfit.co.uk/cirlb26.html

'Slogger

[StarLyte]

Wear your pack fully loaded and hike - try to walk up and down steep hills if there are any in your area, if not, do the stairs. Nothing I've done gets me prepared better than wearing my pack on hills. Good Luck !-Marsha

[Miss Daisy]

This may sound silly :rolleyes: but I highly recommend a workout called "The Firm..." Yeah, they have infomercials....you can check out their website (google them). The workout consists of 45 minutes of aerobic weight lifting. The workout started in a studio in Columbia, SC and I used to go there in the 80's....they since sold out but the workouts have maintained their high quality of working every major muscle group...there are lots of squats, dips, lunges, etcs....many pushups, triceps dips, etc. and of course good ab and back work (oh, and works on flexibility). I like it because it is efficient and works the whole body....yes, it is video but on the bright side...you needn't go to a gym and can do it in the basement...and it isn't a "dancy" workout that requires a lot of coordination...it is a down and dirty weight lifting program but done so that it is aerobic for about 30 minutes. I know most guys probably don't like working out to a video but I dare you to get a tape, use 15-20 lbs dumb bells and actually finish the thing the first time around....I have found that the workout is well rounded enough to keep you
from getting hurt on any sport. It seems that many hikers focus on their lower body and aerobic conditioning and forget their core and upper body...just an idea but if you do break down and try this...you'll find yourself stronger and more flexible...it keeps me from getting injured anyway. ...if nothing else, my husband says the women in the video are worth looking at...:eek:

[Patrickjd9]

One option would be to bring your backpack to work, and get funky after hours. Eight floors is a pretty convenient height to work with.
I have done this. I used to walk up the stairs of an 8 story building, back down the stairs, into the building next door, up 6 flights and back down. I was not able to use a backpack because I was doing it during the workday and couldn't get out of office clothes.

[soulrebel]

do a few of those--you'll be fine :)

Running is my favorite, to increase overall aerobic capacity do a "long run" on the weekend and build it up gradually over time.

[Deerleg]

Check out the attached site regarding "jump exercises". We're starting to use these a lot now in orthopedics and rehab. Great for strengthening the quads and you don't have to wear a pack or hit the trail or even the gym to do them.

http://www.netfit.co.uk/cirlb26.html

'SloggerThe jump training looks interesting. My weakness has always been the down hill sections as my distant running background helps me up the hills but does little to develop the quads for the down hill. In my case anything I can do to develop the quads makes my hikes more enjoyable. I just finished a 72 mile section hike thru the Smokies in 3 and 1/2 days, and in spite of the wet conditions was physically my most enjoyable section to date. I no longer run, but my prep did include daily vigorous walks (year round), spring soccer and lunges which have made a big difference with the quads. Great thread...lots of good advice!:clap

[Tin Man]

Great thread...lots of good advice!:clap

I agree Deerleg. This thread includes many useful, informed tips, motivating attitudes, and positive reinforcement. Absent are self promoting chest pounding gorilla attitudes, negative comments, and name calling that have unfortunately crept into many other threads. Oops, I hope I did not jinx this thread! :datz

Thanks all for your help! I am already making good use of many of the suggestions and try to do one or more of the suggested activities every day. I will increase the activity gradually and should be better prepared for my hike in October. Maybe there is enough material for SGT Rock's request for articles?