View Full Version : Hiker shape
a couple of us on another thread have discussed how we are staying in shape. If you don't live close to enough to utilize trails how do you stay in hiking condition. I know there's no way to simulate hiking in the mountains, even when i think I'm in tip-top shape when I do my 100 mile one week sections i still get my butt kicked lol. The closest I've came to simulating hiking is wearing a backpack with weight on the treadmill at various degrees and the stair master. And with the heat some might not want to hike and with the virus some don't want to go to the gym. But we can't become a pile of mashed potatoes on the couch watching the life Channel either. So what are some of y'all doing.?
over the last couple of years---due to some family obligations----i have not been able to go backpacking or hiking or generally anything outdoors wise....
and add to that, my diet is not the best (these family obligations have made me east more and more junk food-----don't judge)...
and i realize that i need to get back in shape and lose some weight (im not that overweight---i just wanna slim down a little)......
so, while i'm living at my dad's house to get his estate in order---i have been taking walks around the neighborhood...
eventually i will add some weights to my legs and then start wearing a pack while doing this walks....
there's not much elevation change in my dad's neighborhood but there's enough to at least get a work out in...
(and i dont belong to a gym or anything like that)....
i figure i'll increase the distance of these walks and start getting back in shape....
but at the end of the day-----my walks around this neighborhood are not way equated to the elevation change that i'm used to by hiking in
tennessee....
nothing will truly prepare me for the trail other than being on the trail itself.....
Tipi Walter
07-28-2020, 14:38
What's wrong with the stair master and pack? The Stairmaster Stepmill seems to duplicate backpacking up a tough hill although there are no actual stairsteps on hills for the most part. I'd load up some real world weight in a pack to duplicate backpacking (for me around 75 lbs) and have at it. Climbing a couple thousand feet in elevation with a heavy pack does wonders for preparing a person for backpacking.
I generally hate at-home exercise---but I'm all for doing long backpacking trips with 80 lb packs. In that case my exercise becomes a sort of survival solution---if I don't exercise I don't meet my shuttle ride out at the end of the trip---nor do I follow my 18 or 21 or 24 day route schedule. "Forced" exercise is the way to go for me.
I used to ride a touring bicycle all over the place but stopped after I realized it's just too dangerous in East Tennessee. If I'm gonna get injured doing a "sport" I'd rather do it backpacking than bicycling---so in effect I'm saving my body for backpacking. Jogging too is hard on the body---legs and knees and hips---and so I quit jogging in order to "ruin" my legs and knees and hips with backpacking instead. It's all about priorities.
Tipi, I agree nothing wrong with the stair master probably the best simulation of mountainous backpacking. I do want to get a new bike after my move here in a couple weeks, like you said alot better on your body. We have to choose wisely how we abuse our bodies to stay healthy lol. I truly believe it will make a big difference how we age as well, no guarantee on quantity of life but we can do something about quality of life
Personally, 3-6 days week of 4 miles jogging/walking where I end up with 4+ miles complete over 45 minutes and 3 days of weights in the gym. This keeps me pretty much able to hit the trail and do 20-30+ mpd out of the gate. I think like a lot of things, you have to figure out what works for you and what you are willing to commit to sticking with. For me, cardio is the key. If my cardio is poor, my mpd is poor.
I am fortunate to have several parks and (rail-to) trails to use. My favorite is a nature center associated with a local university. I try to do 3-5 miles three times a week there. Though not mountains, the glacial hills can provide 500 ft. climbing in 3-4 miles. If i am planning an A T hike soon I can up that to 8-10 miles and 12-1500 ft. or so climbing if i do hill repeats. Carry the pack with increasing weight I think is a pretty good training regimen. I feel the varying surface with roots (few rocks), unevenness, varying hills are a good facsimile of A T type conditions. I do use poles.
Staying in trail shape without nearby trails is a real challenge.
The following routine works for me.
Daily 4 mile walks through the neighborhood. If a day is missed, 8 miles are done the following day.
Walk with a weighted backpack about 8 weeks before a hike. Slowly increase weight and distance.
Spend 60-90 minutes per day 3 times per week doing flexibility exercises. This is an unglamourous way of reducing stiffness & maintaining balance. The weights used are pretty minimal.
garlic08
07-28-2020, 16:39
Bicycle. Everywhere. You get some wind chill on the bike so it's cooler than walking.
greentick
07-28-2020, 16:54
I'm coastal and it's FLAT. I walk w a 75lb pack in lieu of hills and a mug of coffee instead of poles. My hiking kit is usually just over 25#, IMO it works. With the temp/humidity currently I can just about do a full fluid swap out in about an hour lol.
Traffic Jam
07-28-2020, 18:35
over the last couple of years---due to some family obligations----i have not been able to go backpacking or hiking or generally anything outdoors wise....
and add to that, my diet is not the best (these family obligations have made me east more and more junk food-----don't judge)...
and i realize that i need to get back in shape and lose some weight (im not that overweight---i just wanna slim down a little)......
so, while i'm living at my dad's house to get his estate in order---i have been taking walks around the neighborhood...
eventually i will add some weights to my legs and then start wearing a pack while doing this walks....
there's not much elevation change in my dad's neighborhood but there's enough to at least get a work out in...
(and i dont belong to a gym or anything like that)....
i figure i'll increase the distance of these walks and start getting back in shape....
but at the end of the day-----my walks around this neighborhood are not way equated to the elevation change that i'm used to by hiking in
tennessee....
nothing will truly prepare me for the trail other than being on the trail itself.....
I’m sorry for your loss, I hope you can get back to hiking soon.
over the last couple of years---due to some family obligations----i have not been able to go backpacking or hiking or generally anything outdoors wise....
and add to that, my diet is not the best (these family obligations have made me east more and more junk food-----don't judge)...
and i realize that i need to get back in shape and lose some weight (im not that overweight---i just wanna slim down a little)......
so, while i'm living at my dad's house to get his estate in order---i have been taking walks around the neighborhood...
eventually i will add some weights to my legs and then start wearing a pack while doing this walks....
there's not much elevation change in my dad's neighborhood but there's enough to at least get a work out in...
(and i dont belong to a gym or anything like that)....
i figure i'll increase the distance of these walks and start getting back in shape....
but at the end of the day-----my walks around this neighborhood are not way equated to the elevation change that i'm used to by hiking in
tennessee....
nothing will truly prepare me for the trail other than being on the trail itself.....
You're in Maryland correct east coast? I don't know if you've hiked the MD 40 miles yet but if you get wrapped up there or if you can manage a couple days off come on up and we'll hike it . I have extra everything tents, packs, bags, whatever.....
I’m sorry for your loss, I hope you can get back to hiking soon.
thanks...
from the bad comes the good-----i was able to retire this past may......
i had an opportunity that i would have been foolish to pass on-...
especially since my job was going downhill quick....
enough so, that on a friday a coworker pissed me off........i went home, took a nap, came back and cleaned my office out....
and turned in my resignation on monday after my unemployment check hit (i had to take a week of Rona furlough).....
i had planned on quitting anyways but that sped it up..
plus i need to get the estate done.....
so.....i just ride out the next few months getting the house cleaned out and legal stuff done and i'm free after that...
i can get back to living again...
You're in Maryland correct east coast? I don't know if you've hiked the MD 40 miles yet but if you get wrapped up there or if you can manage a couple days off come on up and we'll hike it . I have extra everything tents, packs, bags, whatever.....
thanks.....that means a lot to me...
my dad's house is in columbia MD, so i'm living mainly up here and going back to TN to pick up my mail and things like that...
i havent been on the AT since I was a scout........
i was almost planning on going out to the washington monument outside of frederick to see the comet but it closes at sunset....
right now, i have to concentrate on getting the estate done-----i want to be wrapped up with it by the time my lease runs
out at the end of march.........
i plan on moving to western north carolina.......
but, i might get stir crazy and need to get out........
as noted----i am pretty outta shape.....just a little pudgy but no trail legs of any sort....
If you get stir crazy and need to get out just pm brother we'll make it happen.
Traffic Jam
07-31-2020, 12:51
As I age, I realize that strength is becoming more important so have started focusing on getting stronger. Hopefully it’ll pay off for hiking but my reality is that nothing I do makes hiking easier except regularly hiking.
Average Hiker
07-31-2020, 13:06
It is tough to stay in "hiking shape," and as I've gotten older I have stopped running. I'm hoping that helps preserve my "hiking joints" a little longer. I use my treadmill, hiking at maximum elevation with my pack on for about an hour each day. I have also found that having a strong core makes a big difference, so I try to add in strength exercises at least 3-4 times a week. While this is still not "hiking shape," I enjoy mike hikes.
As I age, I realize that strength is becoming more important so have started focusing on getting stronger. Hopefully it’ll pay off for hiking but my reality is that nothing I do makes hiking easier except regularly hiking.
Did I read correctly that you up to 20 minutes on the jacobs ladder?that's alot of time Maybe it's time to add a small day pack with 10 lbs? :) I've been following a routine called Hyperfittness for years. My daughter found this book for me at a yard sale. It's based on a 12 week program, 12 weeks of trekker, 12 weeks of hiker and 12 weeks of sherpa routines which progressively get tougher. Mon,wed,fri is the same tue,thu the same then every 2 weeks it completely changes so your body and mind never has a chance to get used to the same workout. So what I've been doing is 2 wks of the trekker, 2 wks of the hiker then 2 wks of the sherpa there by peaking every 6 wks. These workouts strengthen the ligaments, tendons, heart alot one thing after another exercise.I don't care how much i can bench prees or squat or none that.
What really helped me for mountain hiking was adding weighted step-ups to my workout. Grab a dining room chair and two 25lb dumbbells. Place the chair against the wall and, holding the dumbbells arms-lengths at sides, step-up one leg (10 reps, step down with same leg), switch legs. This provided a very noticeable difference for me on those rocky uphills.
What really helped me for mountain hiking was adding weighted step-ups to my workout. Grab a dining room chair and two 25lb dumbbells. Place the chair against the wall and, holding the dumbbells arms-lengths at sides, step-up one leg (10 reps, step down with same leg), switch legs. This provided a very noticeable difference for me on those rocky uphills.
Similarly, I don full pack with excess weight, about 40 lbs. or so, then climb the 50 steps at our local football stadium. I do this twice. First step up on the right leg only, then repeat with the left leg. Then once around the quarter mile track, then repeat the whole process again, up to about 12 times. The whole workout takes about 90 minutes.
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Bubblehead
08-03-2020, 08:41
I hike the Port Orange bridge with my pack on. It's the only mountain in town...
illabelle
08-04-2020, 11:59
We've been doing dayhikes most every weekend since the spring, and sometimes short backpack trips. Included are Mt Mitchell, Grandfather Mountain (that was awesome!), and the Citico/Slickrock Loop. I googled "rugged" hikes in East TN and Western NC to get a good list.
Recently we started going up-and-down the stairs at home while carrying hand weights and lifting them up and down. I've been surprised at how weak I am. Three reps and I'm out of breath and out of strength. Repeat at intervals throughout the day. Hoping to work up to 5 reps at a time by next week.
In addition to the conditioning, I've also been more disciplined with my diet, and I've lost 25 pounds since the beginning of the year. We'll finish the AT this year in November, and I'm determined that I WILL NOT FINISH THE TRAIL FAT! Plenty of fruits and vegetables and whole grains, but I often eat a very light supper, or skip it entirely. This of course, reduces my overall weight on trail, and should make every mountain a little easier to climb.
Tipi Walter
08-04-2020, 14:34
We've been doing dayhikes most every weekend since the spring, and sometimes short backpack trips. Included are Mt Mitchell, Grandfather Mountain (that was awesome!), and the Citico/Slickrock Loop. I googled "rugged" hikes in East TN and Western NC to get a good list.
Recently we started going up-and-down the stairs at home while carrying hand weights and lifting them up and down. I've been surprised at how weak I am. Three reps and I'm out of breath and out of strength. Repeat at intervals throughout the day. Hoping to work up to 5 reps at a time by next week.
In addition to the conditioning, I've also been more disciplined with my diet, and I've lost 25 pounds since the beginning of the year. We'll finish the AT this year in November, and I'm determined that I WILL NOT FINISH THE TRAIL FAT! Plenty of fruits and vegetables and whole grains, but I often eat a very light supper, or skip it entirely. This of course, reduces my overall weight on trail, and should make every mountain a little easier to climb.
I hate exercising at home so I gotta get out as soon as possible---and I know all about those Citico/Slickrock trails which in effect keep me active and strong I guess---tho mentally crushed and of course emasculated.
The list of rugged trails in my neck of the woods is small but captivating---
46663
Brush Mt trail is the toughest on the Citico side in TN---not so much for its nut climbs but for finding and following the trail and working thru blowdowns.
46664
Did I mention Brush Mt trail??
46665
And then there's possibly the hardest trail in the Southeast---Upper Slickrock #42---the Nutbuster. It always has new blowdowns due to the Hemlock tree dieoff.
46666
On the Kilmer side of Slickrock wilderness are the Five Trails of the Apocalypse---Stratton Ridge, Naked Ground, Jenkins Meadow, Haoe Lead and Deep Creek. All of them are tough and all of them gain 3,000 feet of elevation. This pic shows a small blowdown on Naked Ground trail.
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Here's a wonderful cluster on Deep Creek trail.
"I WILL NOT FINISH THE TRAIL FAT " lol,to funny. 25lbs good for you that's is alot :clap! And with a new diet I bet you have all kinds of new found energy. Throw a 25lb bag of dog food on shoulders and walk around all day then throw it off ,much better for you.
illabelle
08-04-2020, 15:14
"I WILL NOT FINISH THE TRAIL FAT " lol,to funny. 25lbs good for you that's is alot :clap! And with a new diet I bet you have all kinds of new found energy. Throw a 25lb bag of dog food on shoulders and walk around all day then throw it off ,much better for you.
We passed this guy on a local trail last weekend. Wow, that's a big "bag of dog food"! I posted it on the Facebook AT Section Hiker page, and it's gotten three or four hundred responses in just a couple days. Pretty impressive dude!
46669
We passed this guy on a local trail last weekend. Wow, that's a big "bag of dog food"! I posted it on the Facebook AT Section Hiker page, and it's gotten three or four hundred responses in just a couple days. Pretty impressive dude!
46669
Yeah who needs a gym membership when you can use mother natures gym. Pretty impressive indeed!
Traffic Jam
08-04-2020, 18:57
We've been doing dayhikes most every weekend since the spring, and sometimes short backpack trips. Included are Mt Mitchell, Grandfather Mountain (that was awesome!), and the Citico/Slickrock Loop. I googled "rugged" hikes in East TN and Western NC to get a good list.
Recently we started going up-and-down the stairs at home while carrying hand weights and lifting them up and down. I've been surprised at how weak I am. Three reps and I'm out of breath and out of strength. Repeat at intervals throughout the day. Hoping to work up to 5 reps at a time by next week.
In addition to the conditioning, I've also been more disciplined with my diet, and I've lost 25 pounds since the beginning of the year. We'll finish the AT this year in November, and I'm determined that I WILL NOT FINISH THE TRAIL FAT! Plenty of fruits and vegetables and whole grains, but I often eat a very light supper, or skip it entirely. This of course, reduces my overall weight on trail, and should make every mountain a little easier to climb.
That’s awesome Illabelle! I’ve seen people at the gym doing stair steps with kettlebells and I want to try it. Cardio and strength.
Traffic Jam
08-04-2020, 19:06
Did I read correctly that you up to 20 minutes on the jacobs ladder?that's alot of time Maybe it's time to add a small day pack with 10 lbs? :) I've been following a routine called Hyperfittness for years. My daughter found this book for me at a yard sale. It's based on a 12 week program, 12 weeks of trekker, 12 weeks of hiker and 12 weeks of sherpa routines which progressively get tougher. Mon,wed,fri is the same tue,thu the same then every 2 weeks it completely changes so your body and mind never has a chance to get used to the same workout. So what I've been doing is 2 wks of the trekker, 2 wks of the hiker then 2 wks of the sherpa there by peaking every 6 wks. These workouts strengthen the ligaments, tendons, heart alot one thing after another exercise.I don't care how much i can bench prees or squat or none that.
I mainly get my cardio outdoors and mostly use the gym for strength training. Jacob’s ladder is for short periods of time to keep my heart rate elevated. Today I rotated sets of shoulders, Jake, chest, Jake, legs, Jake, core, Jake, repeat. I hated Jake today. :)
The Hyperfitness routine sounds cool but I don’t think I can stay focused on such a structured workout. I get bored easily. My typical day off is waking up and thinking..hmmm, what do I feel like doing today? I may buy the book though and try it.
TJ, you can GOOGLE sean Burch Hyperfittness and check it out. I've had several people over the years in the gym asking me what kind of workout am I doing and when I've told them about Hyperfittness a couple of them was able to order the paper back version for 5 bucks. I have been doing some form of exercise since I've been about 12 years old and I wouldn't be able to come up with some of these exercises. Hundreds of different exercises and you'll never get bored because every 2 weeks the routine changes. And no need for a personal trainer this book is your personal trainer. There's also alot of pages of dietary talk and motivational type of stuff. Totally worth the $5.00 There's so much in this book
illabelle
08-04-2020, 21:09
That’s awesome Illabelle! I’ve seen people at the gym doing stair steps with kettlebells and I want to try it. Cardio and strength.
Go for it Girl!!
:jump:jump:jump
Traffic Jam
08-05-2020, 15:26
Go for it Girl!!
:jump:jump:jump
Even better...I get to visit my grand baby this week so I’ll carry her up and down the stairs for my workout. :)
Mike Goodman
08-05-2020, 19:41
Ride your bike up hills as fast as you can sustainably. You should be tuckered out at the top. Next time go faster.
Ride your bike up hills as fast as you can sustainably. You should be tuckered out at the top. Next time go faster.
How do you get back down the hills? :banana ?
Five Tango
08-06-2020, 14:34
Maxiclimber is a good tool and is low impact.Available on Amazon.I was using mine regularly until I hurt my knee.Time to get back on it........
Trail Money
08-12-2020, 19:27
The past couple of years I have taken up CrossFit classes. These exercises are lower body intensive combined with cardio. I also think that the mental toughness from "surviving" these types of workouts, definitely helps me get up those never ending inclines.
kythruhiker
08-13-2020, 09:42
Fortunate to be on a small farm where I can loop about 10 miles together for hikes, with some elevation gain, but nothing comparable to anything AT. I have a day pack I throw free weights in and ruck it around until I can ruck no longer. That helps a bit, but primarily stay in shape on the bicycle.
The past couple of years I have taken up CrossFit classes. These exercises are lower body intensive combined with cardio. I also think that the mental toughness from "surviving" these types of workouts, definitely helps me get up those never ending inclines.
That crossfit is nuts! Y'all is crazy! In a good way :p .
trampoline, backpack on sandy beaches, bicycle, walk instead of drive
trampoline, backpack on sandy beaches, bicycle, walk instead of drive
Ahhhhh Dogwood, " backpacking on sandy beaches " ? Sounds like a great way to train for such terrains as backpacking mts... i know from experience that just simply walking or jogging on the beach is quite the workout and wears ya out quickly. Now trying to keep a good pace with a weighted pack on the beach? That sounds like a workout for sure!
Longboysfan
08-27-2020, 11:45
Walking now with 30 lbs in the pack - for an hour. I have to start somewhere.
Before I go it will be 40 lbs and 2 hours.
That's good, what pack?what weight, substance in pack?
That's good, what pack?what weight, substance in pack?
I train with a ULA Circuit filled with a dictionary, a ten pound sledge hammer, a 4” concrete block, and several thick books.
That will get it up to 40+ pounds no problem. Then carry it up and down stadium steps. That’ll give you a good start.
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BlackCloud
09-06-2020, 09:27
Better than a star master is a treadmill that rises to an angle above 15 degrees. Most only go to 15, but some models go as high as 30. I can't do steeper than 25 for more than a few minutes, so I usually stick to 20. I do that for 5-10 minutes 2-4xs a week before my workout as a warmup. Keeps my but and legs ready for the hills. Been doing it for 10+ years.
Good workouts for sure Deacon,Blackcloud. I was going to start my own gym in my 2 car garage but after some thought and looking at prices nope that ain't happening. I have a nice big gym by my work place I'll be checking out. My whole adult life I've always belong to a gym. Besides this covid crap I love going to the gym and pay 20-30 dollars a month and access to all the equipment like the treadmills and stair master, weights,medicine balls,kettle bells, chin-up bar , etc. And a pool,sauna,steam always a bonus.
Slo-go'en
09-06-2020, 12:36
I simply climb a mountain about once a week. But then, not everyone has mountains in their back yard :)
My young hiking companion decided she wants to do Mt Washington tomorrow. How could I say no?
I simply climb a mountain about once a week. But then, not everyone has mountains in their back yard :)
My young hiking companion decided she wants to do Mt Washington tomorrow. How could I say no?
It's a no wonder you're slo-go'en, especially on them uphill ;) ! I don't know how you could say no either.
Cookerhiker
09-06-2020, 17:59
I simply climb a mountain about once a week. But then, not everyone has mountains in their back yard :) ...
That's what I do nowadays but my mountains in Vermont for the most part are not as high as the Whites. ;)
Slo-go'en
09-06-2020, 19:20
That's what I do nowadays but my mountains in Vermont for the most part are not as high as the Whites. ;)
Sill, the Greens can make you work hard for your miles.
Cookerhiker
09-06-2020, 20:30
Sill, the Greens can make you work hard for your miles.
Yes, and my hikes are focused on making elevation as opposed to miles. Try to do at least 1,000' per hike.
Traffic Jam
09-07-2020, 14:50
I train with a ULA Circuit filled with a dictionary, a ten pound sledge hammer, a 4” concrete block, and several thick books.
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I read this yesterday and I'm still laughing about it. That's a very unique list. :)
(it sounds a little heavy for the Circuit though)
Traffic Jam
09-07-2020, 14:57
I think hiker shape isn't just about walking up mountains but being able to manage other necessities like squatting, climbing under/over blow downs, or removing brush from the trail. I took my mom camping a few years ago and she went to pee during the night and got stuck in a squat, her muscles were too weak to stand up. Us older folks need to stay strong so we can stay active.
I think hiker shape isn't just about walking up mountains but being able to manage other necessities like squatting, climbing under/over blow downs, or removing brush from the trail. I took my mom camping a few years ago and she went to pee during the night and got stuck in a squat, her muscles were too weak to stand up. Us older folks need to stay strong so we can stay active.
Well that's a heck of a position to be in for poor ole mom :eek: . I agree with what you are saying especially if it's only one or two days climbing a week. What about the other days? And what about upper body strength and core training all that factors in for a stronger hiker especially in the tougher trails that require climbing. Then you have cardio and stretching. And your last sentence yes we can't do anything about the quantity of life, but we can do something about the quality of life!
Over the past month I’ve been training for a section hike in New York in two weeks. Bicycling ten miles every day, hard. This morning I loaded up the pack, drove to Port Clinton and hiked up out of the gap in both directions. Trying to strengthen the legs, increase cardio fitness and get in some pack time as well.
Cookerhiker
09-07-2020, 21:57
Over the past month I’ve been training for a section hike in New York in two weeks. Bicycling ten miles every day, hard. This morning I loaded up the pack, drove to Port Clinton and hiked up out of the gap in both directions. Trying to strengthen the legs, increase cardio fitness and get in some pack time as well.
You're taking the exact right approach. I'm sure you'll do well. Maybe in addition to a training hike from Port Clinton, you could also hike up northward from Lehigh Gap.
Are you hiking all of NY or part? In my recollection, the trail east of the Hudson is markedly easier than the west side. In particular, the stretch from Greenwood Lake to the Bear Mountain bridge is quite steep with plenty of ups and downs. Once you cross the river, the ups and downs are punctuated with more rolling and gentler grades. You'll cruise there!
You're taking the exact right approach. I'm sure you'll do well. Maybe in addition to a training hike from Port Clinton, you could also hike up northward from Lehigh Gap.
Are you hiking all of NY or part? In my recollection, the trail east of the Hudson is markedly easier than the west side. In particular, the stretch from Greenwood Lake to the Bear Mountain bridge is quite steep with plenty of ups and downs. Once you cross the river, the ups and downs are punctuated with more rolling and gentler grades. You'll cruise there!
Going from Rte. 17A in Bellevale to Rte. 22 above Pawling. Hope you are right about the terrain after the Hudson crossing. Thanks.
Uncle Joe
09-12-2020, 16:14
Sadly, my hiker shape is round at the moment.
Sadly, my hiker shape is round at the moment.
If it wasn't for that pack then you could roll down them hills pretty easily, you know being all round :p
Uncle Joe
09-13-2020, 10:18
If it wasn't for that pack then you could roll down them hills pretty easily, you know being all round :p
:D Which would definitely save my knees!
Longboysfan
09-14-2020, 10:14
Personally, 3-6 days week of 4 miles jogging/walking where I end up with 4+ miles complete over 45 minutes and 3 days of weights in the gym. This keeps me pretty much able to hit the trail and do 20-30+ mpd out of the gate. I think like a lot of things, you have to figure out what works for you and what you are willing to commit to sticking with. For me, cardio is the key. If my cardio is poor, my mpd is poor.
I'm doing about the same thing.
Run 2 miles and walk an additional 2 miles every day.
Plus throw in Soccer reffing on the weekends increases the steps - running.
I'm also putting about 35 lbs. in the pack and walking on trails or on the grass in the park.
Longboysfan
09-14-2020, 10:16
I train with a ULA Circuit filled with a dictionary, a ten pound sledge hammer, a 4” concrete block, and several thick books.
That will get it up to 40+ pounds no problem. Then carry it up and down stadium steps. That’ll give you a good start.
Sent from my iPhone using Tapatalk Pro
I put water bottles in the pack. No sharp edges.
The type I get from juice.
JessicaF7
09-21-2020, 11:58
I am new to backpacking... I have been hiking all summer to get in shape for this spring's trek. Recently, I started training with my pack.
I have an Osprey Aura 65L, I love it, however I have a question...
The day following a four mile hike (with my pack full) my hip bones were so sore to the touch. In fact, my left hip bone had a little bruising. Is this normal? Is my pack adjusted to my body properly? Or is this where the good ol' 'Vitamin I' comes in handy and becomes my best friend?
I have the osprey 70 L . You say pack full but how much weight? But no that shouldn't happen with a osprey. The load lifters should be taunt and the pack against your body. And try pulling the other straps up so more of the weight rides on your shoulders as opposed to your hips taking it all. Or perhaps you need a smaller pack size, meaning torso length wise.
JessicaF7
09-21-2020, 12:35
I have the osprey 70 L . You say pack full but how much weight? But no that shouldn't happen with a osprey. The load lifters should be taunt and the pack against your body. And try pulling the other straps up so more of the weight rides on your shoulders as opposed to your hips taking it all. Or perhaps you need a smaller pack size, meaning torso length wise.
My pack weighed 30 lbs.
It felt secure during the hike itself. I thought I had all the straps on the back of the pack pulled tight. Maybe I need to take a closer look at my shoulder straps then?
I am almost 5'4, 130 lbs, my backpack is a size Small.
Thanks for your help!
Recently, I started training with my pack...The day following a four mile hike (with my pack full) my hip bones were so sore to the touch. In fact, my left hip bone had a little bruising. Is this normal? Is my pack adjusted to my body properly? Or is this where the good ol' 'Vitamin I' comes in handy and becomes my best friend?
Ok, there are so many variables at play here that it's impossible to say via internet.
From your build, what you're wearing underneath, not having the proper size, etc., or just not being used to having a pack on, there are lots of possibilities.
#1 most likely, though, is probably that your pack is riding too low. That can be caused by a number of things, but a starting point is making sure you're putting the pack on in the right position from the start. It may help to think of it as a waistbelt.
Not getting the belt tight enough, and having the pack move down so the belt is across the front of my actual hip is what causes me problems, personally. I have to lean forward and get the weight off the belt while tightening it to really get it "right".
Jam your thumb into the front of your hip, in line with the joint, and take a few steps. Feel that? Is that where your bruise is?
Watch the video at the top of this page, and just focus on where these women's hipbelts are. Maybe that'll help.
https://www.osprey.com/us/en/featured/women-specific/
My pack weighed 30 lbs.
It felt secure during the hike itself. I thought I had all the straps on the back of the pack pulled tight. Maybe I need to take a closer look at my shoulder straps then?
I am almost 5'4, 130 lbs, my backpack is a size Small.
Thanks for your help!
Yeah the shoulder straps so more weight is on your shoulders. If that doesn't work for you take a look at what owenM is saying. Another thing to consider is weight distribution like the heavier stuff goes in the middle of your pack and the lighter stuff on your lower back.
Five Tango
09-22-2020, 08:09
This gentlemen offers up some pointers on how to properly put on and adjust your pack.I believe I do it the way Owen does as I bend forward and get the waist belt a little higher up the torso,tighten it,straighten up,and let gravity find the right spot relative to the hips.Then it's a matter of shoulder strap,sternum strap,and load lifters.My ULA packs also have a nice little feature that allows you to pull the bottom of the pack tighter against your body as well.
If my hips get uncomfortable I will tighten up the shoulder straps a bit before loosening the hip belt just a little.This puts more weight on the shoulders though so at some point I will invariably repeat the process and tighten the waist belt again after shifting it higher up the torso and letting off the shoulder tension a bit.Personally,I think packs "warm up" and stretch a bit during the day or the tension adjusters slip some which requires a little tweaking during the day.
link : https://www.youtube.com/watch?v=5B3-aqduK-8