{"id":39009,"date":"2021-12-31T01:30:23","date_gmt":"2021-12-31T01:30:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=39009"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-train-for-hiking","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/","title":{"rendered":"How To Train For Hiking: The Ultimate Guide For Getting In Shape"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Why_Hiking_Is_Good_For_You\" >Why Hiking Is Good For You?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#How_To_Train_For_Hiking\" >How To Train For Hiking?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Go_For_A_Brisk_Walk\" >Go For A Brisk Walk\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Do_Some_Strength_Training\" >Do Some Strength Training\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Tone_Your_Core\" >Tone Your Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Do_Cardio_Regularly\" >Do Cardio Regularly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Challenge_Yourself_With_HIIT\" >Challenge Yourself With HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Wear_Your_BackPack_While_Training\" >Wear Your BackPack While Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Target_The_Muscles_Youll_Use_While_Hiking\" >Target The Muscles You&#8217;ll Use While Hiking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Dont_Neglect_Stretching\" >Don&#8217;t Neglect Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Take_Rest_Days\" >Take Rest Days<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#How_To_Avoid_%E2%80%9CHikers_Knee%E2%80%9D\" >How To Avoid &#8220;Hiker&#8217;s Knee&#8221;?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#How_To_Avoid_Injury_On_Steep_And_Rocky_Trails\" >How To Avoid Injury On Steep And Rocky Trails?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Should_You_Use_Trekking_Poles\" >Should You Use Trekking Poles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Tips_For_Getting_The_Most_Out_Of_Your_Training\" >Tips For Getting The Most Out Of Your Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Hiking_Gear\" >Hiking Gear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#The_Right_Clothing\" >The Right Clothing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#How_To_Get_Ready_For_Hiking\" >How To Get Ready For Hiking?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Start_Slowly\" >Start Slowly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Make_Sure_Youre_Eating_Healthy\" >Make Sure You&#8217;re Eating Healthy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#Sleep_Requirements\" >Sleep Requirements\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#How_Long_Does_It_Take_To_Get_In_Shape\" >How Long Does It Take To Get In Shape?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Hiking is a great way to get in shape, boost your mood, and explore the world around you. But before you start exploring, you must know how to train for hiking so that your hike goes smoothly and safely.\u00a0<\/span><span style=\"font-weight: 400;\">This guide will show you what training for hiking entails and give all of the information you need to stay healthy and safe on your next adventure.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Hiking_Is_Good_For_You\"><\/span><b>Why Hiking Is Good For You?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The benefits of hiking are well-documented. It is a great way to get in shape because it requires you to use <a href=\"https:\/\/betterme.world\/articles\/how-to-walk-with-trekking-poles\/\">multiple muscle groups<\/a> as you walk uphill and navigate various terrains. It\u2019s also a great way to boost your mood because it provides opportunities for natural stimulation and allows you to take in beautiful views. Finally, hiking is a great way to explore the world around you because there are countless trails with unique features all over the globe (<\/span><a href=\"https:\/\/www.nps.gov\/subjects\/trails\/benefits-of-hiking.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Train_For_Hiking\"><\/span><b>How To Train For Hiking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know some of the benefits of hiking, let\u2019s talk about how to train for hiking. We&#8217;ll break it down into nine best ways of getting in shape:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Go_For_A_Brisk_Walk\"><\/span><b>Go For A Brisk Walk\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to hiking, start by going for a brisk walk. This will help you get your body used to walking long distances and navigating different terrains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can walk around your neighborhood, on a nature trail, or on the treadmill at the gym. The key is to make sure that you&#8217;re challenging yourself and that you&#8217;re working up a sweat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try walking in a sandy area, on a slanted surface, or an unstable surface. This will help strengthen your legs and give you a better sense of balance while hiking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure that you&#8217;re working at 90% of the intensity that causes you to break into a sweat and that your breathing is fast and shallow (but not extreme). If your workout doesn&#8217;t feel intense enough, add hills or speed up until it feels like an intense workout.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiking-vs-running\/\">Hiking Vs Running For Weight Loss: Which One Will Sizzle Away More Calories?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\"><img decoding=\"async\" class=\"aligncenter wp-image-37226 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-1024x576.png\" alt=\"how to train for hiking\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Some_Strength_Training\"><\/span><b>Do Some Strength Training<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training is important for hikers because it helps build muscle mass and <a href=\"https:\/\/betterme.world\/articles\/nordic-walking-benefits\/\">improves bone density<\/a>. This will help you stay strong on the hike, reduce your chances of getting injured, and improve your endurance (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Abstract\/2002\/06000\/Resistance_Training_for_Health_and_Performance.7.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some strength training workouts to try are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats. <\/b><span style=\"font-weight: 400;\">This exercise works the gluteal and quadriceps muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges. <\/b><span style=\"font-weight: 400;\">This exercise also works the gluteal and quadriceps muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pushups.<\/b><span style=\"font-weight: 400;\"> This exercise works the pectoral, triceps, and deltoid muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups<\/b><span style=\"font-weight: 400;\">. This exercise works the latissimus dorsi (back) and bicep muscles.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Try to do two <a href=\"https:\/\/betterme.world\/articles\/athlete-workout-plan-how-to-train-like-a-pro\/\">strength-training<\/a> sessions each week. It can be at the gym, in your garage, or anywhere else that has enough room for you to move around.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tone_Your_Core\"><\/span><b>Tone Your Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your core is responsible for keeping you balanced and stable while hiking, so it&#8217;s important to tone it up (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2010\/06000\/core_training__evidence_translating_to_better.4.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). There are many different exercises you can do to tone your core, but one of the best is the plank.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a plank, you&#8217;ll need to get into a push-up position and then hold your body in a straight line from your head to your heels. Make sure to keep your core engaged the entire time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other core exercises you can try are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg Raises<\/b><span style=\"font-weight: 400;\">. This exercise works the transversus abdominis and rectus abdominis muscles. It&#8217;s a sit-up for your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sit-ups.<\/b><span style=\"font-weight: 400;\"> This exercise also works the transverse and rectus abdominis muscles, in addition to the internal and external obliques.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side Bends<\/b><span style=\"font-weight: 400;\">. This exercise works the obliques (sides of your abs).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Russian Twists. <\/b><span style=\"font-weight: 400;\">This exercise works the obliques and transversus abdominis muscles.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do these exercises two to three times a week to <a href=\"https:\/\/betterme.world\/articles\/trail-running-for-beginners\/\">see results<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\"><img decoding=\"async\" class=\"aligncenter wp-image-37224 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5080.png\" alt=\"how to train for hiking\" width=\"768\" height=\"432\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5080.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5080-300x169.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Cardio_Regularly\"><\/span><b>Do Cardio Regularly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardiovascular exercise is important for hikers because it helps improve endurance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4933620\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This will help increase your endurance and make the hike less strenuous.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good cardio exercises to try are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jogging\/Running.<\/b><span style=\"font-weight: 400;\"> This is a great way to increase your speed and endurance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swimming.<\/b><span style=\"font-weight: 400;\"> This is a great way to improve your cardiovascular fitness and strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Biking<\/b><span style=\"font-weight: 400;\">. This is also a great way to improve your cardiovascular fitness and strength.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Try to do some form of <a href=\"https:\/\/betterme.world\/articles\/types-of-walking-styles\/\">cardio training<\/a> at least three times a week.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Challenge_Yourself_With_HIIT\"><\/span><b>Challenge Yourself With HIIT<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT, or high-intensity interval training, is a great way to improve your endurance and burn fat quickly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This type of training involves alternating between high-intensity exercises and short rest periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not familiar with HIIT, start by doing a few simple exercises like jumping jacks, burpees, or mountain climbers. Make sure to push yourself during the high-intensity intervals and take short breaks in-between sets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do HIIT training two to three times a week to see results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\"><img decoding=\"async\" class=\"aligncenter wp-image-37080 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5083-1024x576.png\" alt=\"how to train for hiking\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5083.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5083-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5083.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5083.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wear_Your_BackPack_While_Training\"><\/span><b>Wear Your BackPack While Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wearing a weighted backpack while you train is a great way to improve your endurance and simulate the weight you&#8217;ll be carrying on the hike. This will help you get used to the weight and make the hike feel easier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by wearing a backpack that&#8217;s 10-15% of your body weight. As you progress, gradually add more weight to the backpack.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try to wear your backpack while doing all of your exercises (except for swimming). This will help you get used to the weight and make you stronger.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Target_The_Muscles_Youll_Use_While_Hiking\"><\/span><b>Target The Muscles You&#8217;ll Use While Hiking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re training for a hike, it&#8217;s important to <a href=\"https:\/\/betterme.world\/articles\/nordic-walking\/\">target the muscles<\/a> you&#8217;ll be using while hiking. This will help improve your strength and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the muscles you&#8217;ll be using while hiking are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutes.<\/b><span style=\"font-weight: 400;\"> These are the muscles in your butt that work to keep you balanced and stable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadriceps.<\/b><span style=\"font-weight: 400;\"> These are the muscles in the front of your thigh that work to propel you forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hamstrings.<\/b><span style=\"font-weight: 400;\"> These are the muscles in the back of your thigh that work to decelerate you when you hike downhill.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calves.<\/b><span style=\"font-weight: 400;\"> These are the muscles in your lower leg that work to keep you moving uphill.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest Muscles<\/b><span style=\"font-weight: 400;\">. These are the muscles in your chest that work to keep you upright and stable.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To work these muscles, do exercises like squats, lunges, calf raises, push-ups, and bench presses.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\"><img decoding=\"async\" class=\"aligncenter wp-image-37271 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5029-1024x576.png\" alt=\"how to train for hiking\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5029.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5029-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5029.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5029.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Neglect_Stretching\"><\/span><b>Don&#8217;t Neglect Stretching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching is <a href=\"https:\/\/betterme.world\/articles\/intermediate-marathon-training-plan\/\">important for hikers<\/a> because it helps prevent injury (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-importance-of-stretching\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). When you&#8217;re hiking, the repetitive motions of walking put a lot of stress on your joints and muscles. This can cause them to tighten up or become injured if you&#8217;re not careful. That&#8217;s why it&#8217;s so important to stretch before and after every workout to keep your muscles loose and limber.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re just getting started with stretching, don&#8217;t worry about doing anything fancy, just stretch the parts of your body that will be affected by hiking (like your calves). You should also stretch your hamstrings, quads, and glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching should be done before and after every workout.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Take_Rest_Days\"><\/span><b>Take Rest Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To improve your endurance, you need to give your body time to recover (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/7176\/8-reasons-to-take-a-rest-day\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This means taking rest days between workouts. If you&#8217;re feeling fatigued, overworked, or sore, take a day off from the gym and let your body recover. This will help you perform better during your next workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest days should be taken at least once a week.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/triathlon-training-plan\/\">Triathlon Training Plan: How To Get In Shape For Your First Sprint<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\"><img decoding=\"async\" class=\"aligncenter wp-image-37140 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5095-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5095.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5095-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5095.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5095.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Avoid_%E2%80%9CHikers_Knee%E2%80%9D\"><\/span><b>How To Avoid &#8220;Hiker&#8217;s Knee&#8221;?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">&#8220;Hiker&#8217;s knee&#8221; is a term used to describe the pain and inflammation that can occur in the knees of hikers. This condition is caused by the repetitive stress of hiking and can be very painful.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid &#8220;hiker&#8217;s knee,&#8221; make sure to do some form of strength training for your legs. This will help keep your muscles strong and healthy and prevent them from becoming fatigued.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, make sure to stretch your quads, hamstrings, and glutes before and after every hike. This will help keep your muscles loose and prevent them from tightening up (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/8\/3928\/htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re already experiencing pain in your knees, try using a knee brace or ice packs to help reduce the inflammation.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Avoid_Injury_On_Steep_And_Rocky_Trails\"><\/span><b>How To Avoid Injury On Steep And Rocky Trails?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting down from the peak of a steep and rocky trail is easier than getting back up.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid injury while going down, make sure to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your hands for balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees bent<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re going up, these same rules apply, but you&#8217;ll also want to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your whole body to climb (not just your arms and legs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look for stable footholds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay focused<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Injuries can happen when you&#8217;re not paying attention or when you&#8217;re trying to move too quickly. That&#8217;s why it&#8217;s so important to take your time and stay focused when hiking on steep and rocky trails.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following these tips, you can help reduce the risk of injury while hiking.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\"><img decoding=\"async\" class=\"aligncenter wp-image-37137 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5097-1024x576.png\" alt=\"how to train for hiking\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5097.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5097-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5097.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5097.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Use_Trekking_Poles\"><\/span><b>Should You Use Trekking Poles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Trekking poles can be a great tool for hikers, but they&#8217;re not necessary for everyone. If you&#8217;re new to hiking, we recommend waiting until you&#8217;ve got a little more experience before using trekking poles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When used correctly, trekking poles can help distribute weight evenly, which can help reduce the stress on your joints. They can also help you move more quickly and efficiently up and down steep trails (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/talking-of-walking-in-three-easy-pieces\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you decide to use trekking poles, make sure to practice with them before your hike. This will help ensure that you&#8217;re using them correctly and that they&#8217;re helping rather than hindering your performance.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Getting_The_Most_Out_Of_Your_Training\"><\/span><b>Tips For Getting The Most Out Of Your Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to hiking, there are a lot of things to consider\u2013 from the type of terrain you&#8217;ll be hiking on to the clothes you should wear. But one of the most important things is your fitness level. If you&#8217;re not in shape, you&#8217;re likely to get tired quickly and may even end up injured.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s why it&#8217;s so important to start preparing for your hike in advance. This guide will help you get started with a basic workout routine that will help improve your endurance and reduce the risk of injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hiking_Gear\"><\/span><b>Hiking Gear<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start your workout, it&#8217;s important to make sure you have the right gear (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6993091\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few essentials:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hiking shoes or boots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A backpack<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water and snacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunscreen and a hat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bug spray<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\"><img decoding=\"async\" class=\"aligncenter wp-image-37142 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4991-1024x576.png\" alt=\"how to train for hiking\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4991.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4991-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4991.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4991.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Right_Clothing\"><\/span><b>The Right Clothing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to clothing, think lightweight and breathable. You&#8217;ll want to avoid wearing anything too heavy or constricting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good options include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shorts or pants with a loose fit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T-shirts or tank tops<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A light jacket or vest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunglasses and sunscreen\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re going to be hiking in cold weather, you&#8217;ll need to dress accordingly. Make sure to pack a hat, gloves, a scarf, and a water-resistant jacket.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Ready_For_Hiking\"><\/span><b>How To Get Ready For Hiking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you have the gear you need, it&#8217;s time to start planning out your workout routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few things to keep in mind:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slowly\"><\/span><b>Start Slowly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t jump right into intense workouts! Your body needs time to adjust, so take it slow at first and gradually build up your endurance. Start by going on short walks before or after work to get your muscles used to moving. Then try working out a little bit longer each day until you&#8217;re able to walk for an hour without losing steam.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After that, consider adding some light strength training exercises like lunges and squats. These will help make your hiking sessions more effective when it comes time to begin your training.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\"><img decoding=\"async\" class=\"aligncenter wp-image-37191 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4994-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4994.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4994-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4994.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4994.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Sure_Youre_Eating_Healthy\"><\/span><b>Make Sure You&#8217;re Eating Healthy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the most important parts of getting ready for hiking. The better you eat, the more energy (and less fatigue) you&#8217;ll have during your workout sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your daily calorie intake will vary depending on your age, sex, and activity level. To calculate how many calories you need per day, use this calculator from the National Institutes of Health (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/bwp\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some helpful diet tips (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3471136\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t eat too much sugar or foods high in simple carbohydrates, as this can lead to fatigue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat foods rich in iron, such as lean beef and beans, to prevent anemia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure that you&#8217;re eating healthy fats like those found in olive oil and avocados. This will help you maintain energy throughout the day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try adding more fruits, vegetables, and whole grains to your diet while limiting sugary snacks and processed foods. You should also make sure to drink plenty of water throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you&#8217;re not used to drinking this much water all at once, try starting with eight ounces first thing in the morning and then drinking about four ounces after every meal that day.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Sleep_Requirements\"><\/span><b>Sleep Requirements\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most adults need between seven and eight hours of sleep per night. To make sure you&#8217;re getting enough sleep, try going to bed and waking up at the same time each day. This will help your body get into a routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the weeks leading up to your hike, make sure to get plenty of rest. This will help your body prepare for the physical demands of hiking.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Get_In_Shape\"><\/span><b>How Long Does It Take To Get In Shape?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It takes about three months of training, twice a week to get in shape for hiking. Depending on how often you train and where you live, it can take less time (about two months) or more time (about four months). Three months might seem like a long time but remember: this isn&#8217;t just about trekking through nature; this is about building strength, endurance, and flexibility.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So there you have it, the ultimate guide for getting in shape for hiking! Following these tips will help improve your strength, endurance, and overall fitness level. Start by incorporating a few of these tips into your routine and gradually add more as you progress. And most importantly, have fun while you train.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Train_For_Hiking\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Hiking is a great way to get in shape, boost your mood, and explore the world around you. But before you start exploring, you must know how to train for hiking so that your hike goes smoothly and safely.\u00a0This guide will show you what training for hiking entails and give all of the information you [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":39011,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[167],"coauthors":[125],"class_list":["post-39009","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings","tag-strength-training-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Train For Hiking: The Ultimate Guide For Getting In Shape - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering how to train for hiking? This guide has everything you need to know, from picking the right gear to eating healthy to getting enough sleep.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Train For Hiking: The Ultimate Guide For Getting In Shape\" \/>\n<meta property=\"og:description\" content=\"Wondering how to train for hiking? This guide has everything you need to know, from picking the right gear to eating healthy to getting enough sleep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_717940207-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1550\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"How To Train For Hiking: The Ultimate Guide For Getting In Shape\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/\"},\"wordCount\":2474,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-train-for-hiking\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_717940207-scaled.jpg\",\"keywords\":[\"Strength Training for Weight Loss\"],\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Hiking is a great way to get in shape, boost your mood, and explore the world around you. But before you start exploring, you must know how to train for hiking so that your hike goes smoothly and safely.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">This guide will show you what training for hiking entails and give all of the information you need to stay healthy and safe on your next adventure.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Hiking Is Good For You?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The benefits of hiking are well-documented. It is a great way to get in shape because it requires you to use <a href=\\\"https:\/\/betterme.world\/articles\/how-to-walk-with-trekking-poles\/\\\">multiple muscle groups<\/a> as you walk uphill and navigate various terrains. It\u2019s also a great way to boost your mood because it provides opportunities for natural stimulation and allows you to take in beautiful views. Finally, hiking is a great way to explore the world around you because there are countless trails with unique features all over the globe (<\/span><a href=\\\"https:\/\/www.nps.gov\/subjects\/trails\/benefits-of-hiking.htm\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How To Train For Hiking?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Now that you know some of the benefits of hiking, let\u2019s talk about how to train for hiking. We'll break it down into nine best ways of getting in shape:<\/span>\\r\\n<h3><b>Go For A Brisk Walk\u00a0<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">If you're new to hiking, start by going for a brisk walk. 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