How to Prepare for Hiking

Chasing Adventure: How to Prepare for Hiking

by Robb Lamb, MS, ATC, CPSS

Hiking is a rewarding activity that challenges both the body and mind. However, without proper preparation, it can lead to overuse injuries or fatigue. As an Athletic Trainer and Strength Coach, I recommend a structured approach to physical preparation to ensure a safe and enjoyable hiking season. Here’s how to get started:

1. Build Aerobic Endurance

Hiking demands sustained cardiovascular effort. Aim for:

• 150 minutes (2.5 hours) of moderate-intensity aerobic activity (e.g., brisk walking) or 75 minutes of vigorous activity (e.g., running) per week.
• Gradually increase the duration and elevation of your exercise to mimic trail conditions. Example: Start with 30-minute walks and progress to 60-minute hikes.

This aligns with Physical Activity Guidelines set forth by the American Heart Association, so it’s a good target to maintain year-round.

2. Strengthen Key Muscle Groups

Strength training can reduce the risk of injuries by increasing your capacity (strength, power, endurance) to tolerate (AKA crush) the activity you’re working toward. There’s no single “best” exercise; instead, aim for a balanced plan that targets major muscle groups effectively. Focus on:

• Knee-dominant movements (e.g., squats, step-ups) for downhill control.
• Hip-dominant exercises (e.g., deadlifts, bridges) to power uphill climbs.
• Core and upper body work (e.g., rows, planks) for stability with a backpack.

Pro Tip: Train 2–3 days per week, using moderate to heavy loads (50–80% of your 1RM) for functional strength.

3. Prevent and Manage Common Hiking Injuries

Even with proper preparation, injuries can occur. Prevention begins with proper form and trail-smart habits. Here are some common injuries we see in hikers and how to address them:

Knee Pain 

Symptoms: Front knee pain during downhill hiking, stairs, or squatting.

Causes: Rapid increases in load, volume of hiking, or other workload-related factors.

Fix:

• Strengthen quads and hips (e.g., step-ups, single-leg bridges).
• Gradually progress hiking distance/elevation.

Low Back Pain

Symptoms: Aches or stiffness, especially with bending or twisting.

Causes: Heavy packs, poor load distribution, general intolerance to hiking positions, or even lack of sleep or other habits.

Fix:

• Use a properly fitted backpack with a hip belt.
• Strengthen glutes and back extensors (e.g., deadlifts, bridges, carries, etc.) There are lots of options to work these muscles!
• Improve or alter habits throughout the day if needed.

Neck/Upper Back Pain

Symptoms: Stiffness or reduced range of motion.

Causes: Poor pack fit, excessive weight, or prolonged carrying.

Fix:

• Adjust pack straps to distribute weight to hips (not shoulders).
• Strengthen traps and upper back (e.g., rows, pressing movements, overhead pushing movements, heavy carries, etc.).
• Incorporate neck/thoracic mobility drills (e.g., chin tucks, mid-back rotations, etc.)

4. Stay Consistent with a Workout Program

Building muscle, endurance, and injury resistance is key to a successful hiking season. For a well-rounded approach, you’ll want to create a plan that balances strength training for major muscle groups and aerobic exercise.

Sample Training Week

• Monday: Strength (Goblet squats, rows, carries)
• Tuesday: Aerobic (30-minute brisk walk)
• Wednesday: Rest and recovery
• Thursday: Strength (Deadlifts, bench press, calf raises)
• Friday: Aerobic (30-minute stationary bike ride)
• Saturday: Long hike (45–60 minutes at conversational pace)
• Sunday: Rest and recovery

5. Pack Smart and Recover

Many overuse injuries stem from improper gear or ill-fitting packs on long trail days. Preparing your body is essential, but so is using the right equipment and allowing for recovery.

• Pack Fit: Ensure 60-80% of weight rests on hips, not shoulders (nothing is perfect here, whatever is comfortable for you).
• Trekking Poles: Reduce knee/back strain on descents.
• Recovery: Post-hike nutrition is crucial! Aim for 1.6–2.8 grams of protein per kilogram of body weight, and stay hydrated. A short recovery walk can also help. Keep hard days hard and light days light—there’s nothing wrong with resting on your off days.

Prepare Like a Pro

With 14 years of experience helping athletes reach peak performance and stay healthy, I’d love to assist you in reaching your goals. My experience with both rehab and performance allows me to work with athletes and active individuals who may come in with a unique injury history, as well as those coming in seeking peak performance right off the bat. I offer customized strength and conditioning programs through our open gym sessions:

• Individualized strength and performance training on your schedule
• Access to a strength coach during open hours
• Monthly assessments/testing included

2025 Rates:

• 12 sessions: $600 (valid for 4 months)
• 24 sessions: $1,080 (valid for 7 months)
• 36 sessions: $1,500 (valid for 9 months)

If you're interested to learn more about how a personalized strength and conditioning program could help you reach your goals, schedule a free discovery call with me. You can also view this PDF for details on our performance services.

Listen to your body and consult one of our physical therapists if pain persists. Happy trails!