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How to Train for Hiking and Backpacking

Many beginner hikers make the easy mistake of under-preparing for their journey. I have certainly heard, “If I can walk, I can hike.” But just going for walks around the neighborhood is not the best way to train for hiking. Long-distance hikes, multi-day hikes, and elevation hikes require a more focused training schedule.

If you are coming to Colorado Springs for a hiking vacation and wondering what you need to do to get ready, we’ve got you covered. We will go over all the essentials of how to train for backpacking – including cardio, strength, and flexibility training – so you can get the most out of your trip. Whether you are planning a solo adventure or scheduling a guided hike, this workout regimen will have you in tip-top shape for whatever part of the great outdoors you will conquer. 

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Endurance-Focused Cardio Training for Backpacking

At nearly 6,000 feet above sea level, Colorado Springs is even higher than Denver, which is commonly called the Mile High City for its 5,280-foot elevation. What this means for visiting backpackers is that you need to train for cardio even more. Depending on where you are coming from, your body will not be used to the lessened amount of oxygen in the air at this elevation.

Cardio exercises train your body to use oxygen more efficiently, which is key for hiking at elevation. This can help you prevent muscle cramps, keep you from fatiguing early, and even combat the symptoms of altitude sickness. The best way to train for this is by going on some day hikes near you and working up to higher elevations and longer mileage.

Endurance training for multi-day backpacking in Colorado Springs requires at least an hour of steady-state cardio every other day. Steady-state cardio involves breaking a sweat and maintaining the exercise with minimal rest. You can choose activities that suit you best while prioritizing low-impact exercise. Endurance training in the form of rowing, swimming, or biking will help protect your joints from overuse while giving your lungs the workout they need.

Strength Training for Multi-Day Hikes

Many people do not consider strength training a key part of preparing for backpacking, but it is. If your muscles are not strong enough for the pack you are carrying or the steep incline you are ascending, you will surely get burnt out more quickly. Weight training is a great way to build muscle endurance for multi-day backpacking trips. 

There are two main groups to consider for strength training. The first is your legs for hiking, and the second is your core and upper body for carrying your backpack. Great lower body exercises will focus on stability for your ankles, knees, and hips. You can strengthen your feet with arch workouts like towel scrunches, your lower legs with heel raises, and your upper legs with squats and lunges. Don’t forget to include hip exercises like hip thrusts and deadlifts to build stability in your lower core. You can find more exercises in our guide on how to train to hike a Colorado Fourteener.

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Core Exercises for Pack Training

The second area to focus on for strength training is the upper body. When you go on your first multi-day backpacking trip, you will be surprised at the heft of your pack. Backpackers have to carry a lot of weight, including shelter, food, supplies, and more. Luckily, the pack will get lighter as you eat through your supplies. 

To properly prepare for a backpacking journey, you should strengthen your core, shoulders, neck, and back muscles. Lower back exercises are important for preventing injury when carrying heavy loads. You can lie flat on your stomach and raise one arm and the opposite leg. Repeat this exercise from a tabletop position, resting on your hands and knees. Core strengthening like ab workouts and planks are also essential for building upper body stability.

The best way to prepare to carry a pack is, simply, to carry one. Pack training involves venturing out on your training hikes with a pack stuffed full of weight. Depending on the length of your multi-day backpacking trip, your pack could be twenty to forty pounds. Keep in mind that it is not recommended to carry a pack of more than twenty percent of your body weight. With this in mind, you can load your backpack with some heavy household items and practice hiking with it. If you are training by yourself, be sure to follow the best practices for staying safe when hiking alone.

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Flexibility Training for Hiking

The final, and arguably most important, part of backpacking training is stretching. While you should alternate cardio and strength training days, you should stretch daily after all of your workouts. You should also begin your workouts with some dynamic stretches but only after you have warmed up for five to ten minutes.

When working on flexibility for backpacking, it is important to focus on the legs and back. You will want to ensure that your legs stay as flexible as possible through miles and miles of hiking. Flexibility training is important for preventing joint injury. This is because when your muscles are overly tight, they pull on your joints and cause stress. Keeping your legs loose will protect your knees and ankles from feeling worn out on your hike.

In addition to the basic toe touches, you will want to stretch your calves, hamstrings, quads, IT bands, and hip flexors. Each stretch should last twenty seconds with a continual effort to reach your limit (without injuring yourself). If you have any previous injuries, be sure to give those areas some extra attention. Any foot pain or arch tightness will require you to stretch and strengthen in order to prepare for the innumerable steps you will take on your backpacking trip.

Final Thoughts

Our beautiful state of Colorful Colorado is one of the most scenic places to take a multi-day backpacking trip. Every beginner can learn how to train for hiking and prepare themselves for this adventure of a lifetime. With a couple of months of dedicated training, you will be ready to take on the elevation and mileage of a multi-day hike in Colorado. Happy hiking!

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How to Train to Hike a Colorado Fourteener

Are you hoping to summit one of Colorado’s famed 14ers but don’t know if you’ve got what it takes? It is actually a lot easier than you think to get in shape for a hike, and you can train to go from couch to 14er in a matter of months. Following a consistent and well-rounded exercise plan will prepare you to hike your first 14er and make sure you have a great time doing it. 

There are a few important elements to remember when training for a big hike. They are cardio, strength, and flexibility. In this article, we will go over how to train for all three and what a typical week should look like as you prepare for a hike in Colorado.

Cardio Training for Elevation Hikes

Cardio is important not just for long-distance hiking, but in this case, also for hiking at elevation. As you climb up a mountain, the amount of oxygen in the air decreases. At sea level, the air is about 21% oxygen. At 8,000 feet, it is 15%, and by 14,000 feet, it is 12.3%. This means that you will fatigue faster and get muscle cramps more easily. If you are not prepared physically for the elevation, you will be more susceptible to symptoms of altitude sickness.

Doing cardio training helps combat these symptoms by conditioning your body to use oxygen more efficiently and adapt better to vigorous exercise. When training to hike a 14er, it is best to do cardio every other day. You can strength train in between and of course, have an active rest day (or weekend). Your cardio exercise should last at least an hour and focus on consistent exercise, often called steady-state cardio. This means working hard with minimal rests, to the point where you are breaking a sweat but not risking injury. 

Good cardio exercises for preparing to hike a 14er can be anything from rowing to running or biking to swimming. It is helpful to focus on low-impact exercises so you do not injure or over-stress joints when training.

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Strength Workouts for Hiking Training 

Strength training may not be top of mind when you consider hiking a 14er, but it is just as important as training for cardio. Mountain climbing requires endurance from many muscles in your legs, back, and core. Between hiking at an incline (or decline on the way down) and some large steps in a scramble, you will certainly find your legs tested on a Colorado 14er.

Your strength workouts should take at least half an hour. I like to complete three sets of eight to ten exercises on strength training days. A good strength training routine will include full-body and core exercises. You want to focus on building stability and endurance in the ankles, knees, and hips. There is a multitude of different movements you can choose from to work on these areas. For legs, you’ve got squats, lunges, step-ups, step-downs, and heel raises. Hip flexor and lower core strengthening exercises include deadlifts, hip thrusts, and various sit-up workouts. If you have had problems with your feet in the past, be sure to include towel curls (or towel scrunches) to help strengthen your arch and prevent injury.

Pack and Elevation Training

One more important part of strength and cardio training is hiking with weight. When you are hiking a 14er, you will need to bring a day pack with water, food, extra layers, and first aid gear. No matter how light you keep it, your body and your back will notice this extra weight. That is why it is essential to build pack training days into your cardio routines.

My preferred schedule is to work out every day of the week, with cardio Tuesdays and Thursdays. Then, plan Saturdays for practice hikes with pack and elevation training and Sundays as your rest day. When you organize your schedule like this, you will find it takes only a few months to go from couch to 14er.

You should start your training hikes with two or three-hour hikes that have a minimal elevation gain of a couple of thousand feet. There are plenty of great moderate hikes near Colorado Springs to choose from, including the Columbine Trail. Once you build up to six to eight-hour hikes with at least 4,000 feet of elevation gain, you will surely be ready for your first 14er. 

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Flexibility Training for Hiking 14ers

The final part of hiking training, one certainly not to be overlooked, is stretching. When training to hike a 14er, you should stretch every single day, even on your rest days. If you do not stretch daily, you will find your muscles tighter, more injury-prone, and sorer. 

It is best to stretch during and after workouts. It is a myth that you should stretch before you start exercising. Stretching when your body is cold can cause microtears in your muscles. Instead, take five minutes to warm up or start light exercises before you get into a deep stretch. 

You should, at the very minimum, stretch your calves, hamstrings, quads, IT bands, hip flexors, and back (by touching your toes). I also like to stretch my feet by extending my toes and my ankles by kneeling and sitting (gently) on my heels. You should hold each stretch for twenty seconds and repeat any that feel tight. While these stretches do take time, your body will thank you, and you will feel more relaxed and able to endure longer workouts. 

Hiking Your First 14er

Don’t feel defeated at the prospect of training for a 14er. You do not actually need to hike 14,000 feet in elevation gain to summit one of Colorado’s peaks. There are many hikes to peaks that are only a few thousand feet of elevation gain, depending on the parking lot and trail you choose. With a few months of hard work and training, you can begin using 14ers to train for other, more strenuous 14ers.

So where should you start? Many people consider Pikes Peak to be the easiest 14er near Colorado Springs. If you are hoping for a little professional guidance before you tackle your first 14er, be sure to check out a guided hiking tour. With 58 peaks over 14,000 feet, Colorado has no shortage of inspiring hikes to add to your bucket list. Be safe, and happy hiking!