This document provides guidance on training for hiking. It recommends including endurance, strength, mobility, and stability exercises in training. Specifically, it suggests activities like hiking with a pack, stair climbing, resistance training, and cardio exercises. Training should also focus on volume, pace, terrain, and pack weight. Proper equipment, nutrition, hydration, and safety are also discussed. The document emphasizes preparing adequately and enjoying the outdoors.

1. TRAINING FOR HIKING
Neal Andrews, MS, CSCS
MUS Wellness

2. Montana Moves High Five!
•Move More, Sit Less
•Find Balance in Life
•Move Better
•Play Outside
•Have Fun

3. 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.

4. 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

5. 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?

6. Training for Hiking
• Cardio (Endurance Element)
• Walk, a lot—get those steps!
• Change elevation
• Go for a Hike!
• XC Skiing
• Indoor Options
• UphillTreadmill (Incline >5%)
• Stairmill or Stairstepper
• Cycling
• Walk or Hike with Load (Pack)
• All weight bearing activities are beneficial!

7. Training for Hiking
• ResistanceTraining
• Lower Body
• Squats
• Lunges
• Step Ups & Step
Downs
• Core
• Planks
• Bridges
• Birddog
• Work Eccentric
Loading
1-2 Days per week
1-3 Sets
10-20 Reps
General Guidelines

8. Training for Hiking
• TrainingTips
• 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.”

9. Equipment &Tips
• Boots orTrail 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.

10. 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!

11. Resources for Hiking
• Online
• MontanaWilderness Association
• Online HikingGuide
• www.wildmontana.org
• Mikoshika State Park
• http://stateparks.mt.gov/makoshika/
• Summit Post
• www.summitpost.org
• MontanaTourism
• www.visitmt.com

12. Wellness Resources
• www.montanamovesandmeals.com Blog Style Resource
• www.wellness.mus.edu Wellness Home Page
• www.muswell.limeade.com Incentive Site
• @montanamoves Twitter
• @montanameals

13. Resources for Hiking
• Print
• Hiking Montana. Falcon Guides
• Peakbagging Montana. Cedron Jones