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