Strength Training for HIkers
originally written on April 26 2021
Happy Friday Friends!
If you haven't heard, Hiking is one of my FAVORITE things ever. After a weird 2020 hiking season with travel restrictions and uncertainty, I am so excited for the 2021 season. I love getting outdoors. It really truly fuels me and inspires me in the work I do day in and day out. I find being outdoors is one of the BEST things I can do for my mental and physical health. So much so, that I recommend my clients get outdoors as one of their “exercises” in their healing journey. But honestly, it’s not an exercise… it’s an experience.
Being outdoors is an experience that is good for your mind, body, and soul. Hiking especially can be so freeing… but it can also be really daunting. Hiking can be intense and at times dangerous. I do believe that every person should have the opportunity to get outdoors regardless of race, age, or ability level. An important piece of getting outdoors is being prepared. Being prepared will help you have a great trip and not slip into Type 3 Fun (check out this fun scale from REI)
Most people know to bring plenty of water, pack layers of clothing (preferably not cotton), bring a jacket, have plenty of snacks, and check the weather. What a lot of people forget is→ prep for the body!
Hiking is NO joke. It is a tough sport BUT it is accessible to everyone IF they train.
That’s why I created the City To Summit Foundation Program. To help you prep for Hiking Season.. But we shall get back to that.
For now, here are THREE of my favorite exercises to Prep for Hiking:
Steps ups: Great to mimic hiking to the summit and to help you improve quad strength and booty strength so you can power up those mountains
Find an elevated surface and put one foot up.
Drive through the heel and rise to stand on the surface as you lift the opposite knee into your chest
Slowly step back down (keeping the foot on the step)
Repeat
** Make this more challenging by increasing the height of the step as it gets easier OR adding a dumbbell in each hand OR wearing your hiking backpack ***
Lunge Pulses: Go for endurance on this one to build serious quad strength
Get in a static lunge position with one foot forward and one foot back. Make sure you have enough room forward and back that you are not all crunched up.
Bend both knees and hover off the floor
Pulse 15-20 times with each leg forward and repeat!
*** increase the challenge by adding weights to your hands OR adding a little hop in between pulses ***
Single Leg Deadlift: This is great for stability and balance as well as hamstring, glute, and core strength. I love this exercise for all my athletes, especially climbers
Stand on one leg with the other leg hovering off the ground
Your hip points (fronts of the hips) are ALWAYS pointing in the same directions (like headlights on a car)
Keeping the standing leg slightly bent, slowly hunger forward sending the opposite leg back. Lower until you feel a slight stretch in the back of the standing leg hamstring.
press through the foot on the standing leg and drive the hips forward, rising to stand
Repeat
***increase challenge by holding a weight in the opposite hand of the foot you or standing on OR perform on an unstable surface***
I program these three exercises into all my hikers and adventure athletes programs and often do them myself! Give them a try and let me know what you think!
Looking for a little more support and guidance while prepping for hiking season? Join City to Summit The Foundation: a 4 week group program to get you ready from ALL Angles to hit the trails!
This 4-Week course will prepare you to climb that mountain! Get in shape for hiking, improve outdoor performance, and prevent injury ALL FROM HOME. This is one of the only programs that targets hiking preparation from all angles.
In this program, you will…
Increase overall strength, especially lower body muscles, so that you can tackle any hike!
Improve mobility & flexibility, to prevent injury and discomfort while outdoors.
Target muscles specific to hiking -- this isn’t your everyday workout!
Improve balance and proprioception, no matter what your current abilities are!
Improve mind-body connection, so that you are tuned into yourself and are prepared to appreciate Mama nature.
Have a weekly plan to achieve your hiking goals, including a mix of live Zoom sessions & workouts to complete on your own schedule.
Have the guidance & community you need to keep yourself on track!
Be ready to hit the trails feeling strong, capable, and powerful!
EVERY WEEK YOU WILL GET:
2 30-minute HIIT workouts — $50 Value
2 yoga videos — $50 Value
1 core-based workout — $20 Value
1 mobility exercise video — $25 Value
1 warm-up video — $25 Value
Guided Meditation — $30 Value
Accountability & Community — $50 Value
BONUS MODULE: The Importance of Breath — $100+ Value