One of the best things about living in Montana is our access to mile after mile of some of the best trails in the world. Don’t let your fitness limit where your hiking boots can take you this summer—join this workshop to learn how to build an exercise program to prep you for great summer adventures on the trails.

1. TRAINING FOR HIKING
Neal Andrews, MS, CSCS
MUS Wellness

2. Workshop Objective
• One of the best things about living in Montana is our access to mile after mile of
some of the best trails in the world. Don’t let your fitness limit where your hiking
boots can take you this summer—join this workshop to learn how to build an
exercise program to prep you for great summer adventures on the trails.

3. Montana Moves High Five!
•Move More, Sit Less
•Find Balance in Life
•Move Better
•Play Outside
•Have Fun

4. Survey Results!
…best describe your hiking lifestyle.

5. Survey Results!
• Comments
• Injury Free
• Goals of getting out more
• Building volume
• 3-4 miles to 7-10 miles
• Extended trips

6. TopTrails inWestern Montana according toYou!
• Jocko Canal/Jocko Canyon
• Bass Creek
• Morrell Falls
• Lolo Peak
• Kootenai Creek
• Blue Mountain
• Missoula North Hills
• The “L”
• Bear Creek Overlook
• Chapaqin (formerly Squaw)
• Pattee Canyon
• The Bob
• TheTrail from my backyard

7. TopTrails inWestern Montana according toYou!
• #4 Bitterroots
• Peterson Lake
• Bloggett Creek
• “CreekTrails”
• #3 Glacier National Park
• Huckleberry Mountain Lookout
• Bear Creek
• Medicine Grizzly

8. TopTwo!
• #2 The Rattlesnake
• Stewart Peak
• #1The MTrail

10. 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.
Hidden Lake in Glacier
National Park
Selway-Bitterroot
Wilderness

11. 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

12. 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?

13. 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!

14. 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

15. 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.”

16. 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.

17. 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!

18. Resources for Hiking
• Online
• MontanaWilderness Association
• www.wildmontana.org
• Missoulian HikeGuide
• www.missoulian.com/app/hikebike/
• Destination Missoula
• www.destinationmissoula.org/hiking
• National Park Service & GNP
• www.nps.gov/glac
• Summit Post
• www.summitpost.org
• MontanaTourism
• www.visitmt.com

19. Resources for Hiking
• Print
• Day Hikes around Missoula. Robert Stone.
• Hiking Montana. Falcon Guides
• Peakbagging Montana. Cedron Jones