How to Physically Train for a Long-Haul Backpacking Trip

Create a Training Timeline

A long-haul hike is definitely not something to take lightly or pursue straight off the couch. Make sure you’re giving yourself enough time to train and condition your body properly. The amount of training time you need will vary depending on how long the backpacking trip is (mileage-wise), and how much walking, running or other uphill activity you’ve been doing. But a good general rule is to give yourself eight to 12 weeks to train for a backpack trip that’s 12 miles or more, especially if you haven’t been doing much cardio or strength training prior.

Do some research on hiking training plans that provide incremental increases in distance and speed, and remember, start slowly! Begin with low-grade pitches and small amounts of elevation gain before gradually adding both to your weekly backpacking training program. Purchasing a fitness tracker can help with monitoring your progress, speed, elevation gain and mileage.

Building Cardiovascular Endurance

Like most endurance sports, cross-training is essential to success. Incorporate other cardiovascular activities into your training routine, such as running, cycling or swimming. This will help up your cardio health and endurance while simultaneously giving your backpacking muscles a break, or forcing them to work in different ways. Try to add alternative activities into your training routine once or twice per week.

Also include interval training. This type of exercise complements longer-form workouts. Interval training consists of multiple short bursts of exercise followed by small periods of rest or slower-paced effort. When it comes to backpacking, this can include running sprints at your local track (alternating high output with slower walking or running to let your body recover), speed ascents up a hiking trail or quick hill climbs on your bike. Interval training will increase your speed, endurance, cardio health and strength.

To gradually increase your endurance, make sure you:

• Exercise regularly (at least five days per week)
• Gradually increase your mileage and speed
• Incorporate interval training
• Stick with a training plan
• Allow yourself adequate rest during activity and throughout the week

Strength Training for Backpacking

While hiking miles and miles gets you ready for your summer trip into the mountains, adding strength training to your fitness program helps strengthen leg and core muscles and prevent injury. Keep in mind that backpacking isn’t just going for a long walk in the woods. You’ll be carrying all of your gear for multiple days, which is where strength training comes in handy. Make time for these essential backpacking strength training exercises:

• Squats
• Lunges
• Deadlifts
• Pushups
• Loaded backpack lifts
• Plank pose
• Calf raises

Building strong core strength is an important element of proper backpacking preparation. In addition to the above, consider attending a yoga or pilates class one day per week during your training program. If that’s not realistic, then adding some easy strength training such as push ups, plank holds and abdominal exercises after you exercise and stretch is a great practice. Because backpacking is a weight-bearing activity, make sure you incorporate both bodyweight activities and free weights exercises into your routine.

Improving Flexibility and Balance

While a long, winding, flat, rock-less, root-less, scree field-less hiking trail is nice in theory, it simply does not exist. Backpacking means scrambling up and over boulders, ducking under fallen trees, wading across streams on slippery rock paths and winding up switchbacks. Given the nature of the adventure, flexibility and balance are just as important as cardiovascular health and strength.

As you begin your backpacking training, make sure you’re making time for stretching, yoga and balancing exercises. Before—but particularly after—add these stretches to your workouts:

• Quad stretch – While standing, pull one ankle behind you toward your glute.
• Calf stretch – Standing on a stair or elevated plane, let your calf slowly drop for a deep stretch.
• Hamstring stretch – While standing, bend one leg slightly and extend the other out in front of you. Make sure the leg in front of you is straight as you tilt forward at the hip.
• Shoulder roll – Gently roll your shoulders forward and backward to help lubricate the joint.
• Lunge – Starting in a plank position, bring one foot up between your hands for a deep stretch, then switch.

In addition to traditional stretches, pay close attention to your feet and ankles after a long day on the trail. Roll your ankles in circles and up and down and then give your feet a nice massage.

Training with a Loaded Backpack

As mentioned, hiking isn’t just walking along a beautiful mountain trail. It’s a way to transport yourself deep into the backcountry sometimes for days on end. To do this, you need to carry plenty of supplies. While you’re training, it’s important to simulate real backpacking conditions by carrying a loaded pack. Make sure the weight is similar to what you’ll be carrying on your actual trip.

When it’s time to buy a pack for backpacking, it’s a very good idea to go into your local sporting goods shop and talk with an associate who can walk you through proper fit. Most backpacks come in small, medium or large—but these sizes vary by brand. Typically, you want a pack that sits on your back between the top of your hip bone (iliac crest) and just below your C7 vertebrae (the predominant bone at the base of your neck). It’s important to remember that you size packs by the length of your torso, not your height.

Once you’ve chosen a pack you feel is properly sized to your body’s proportions, make the following adjustments to maximize carrying comfort. Remember to start with a loaded pack (15 pounds or so) to simulate what you’ll be actually carrying on the trail.

Areas to Adjust on Your Backpack

1. Hipbelt – Starting from the bottom up, make sure the hipbelt is snug along the top of your hip bones. You don’t want it too low or too high. Then fasten the hipbelt and tighten it by pulling on the adjustment straps.
2. Shoulder straps – While the hipbelt should bear the bulk of the load, the shoulder straps are the next most important adjustment to make. Pull the straps forward and away from the body before pulling them down to tighten. Don’t over tighten, but also don’t allow for room between your shoulder straps and your body—they should hug your shoulders.
3. Load lifters – The load lifters connect your shoulder straps to the top of the pack. When tightened properly, they should be at about a 45-degree angle to the pack body. Again, don’t overtighten!
4. Sternum strap – The sternum strap crosses your chest, pulling your shoulder straps closer together. It should sit about an inch below your collarbone. Buckle the sternum strap and then tighten until your shoulder straps are at a width that allows your arms to move comfortably.

Hiking-specific Training

In addition to simple elevation gain, it’s important to find trails that mirror the conditions you’ll encounter during your backpack trip. Spend time researching the trails you’ll navigate during your adventure to make sure your body is ready. Characteristics to consider include: length, elevation gain and loss, trail difficulty, rock obstacles and scree fields, cliff bands or drop-offs and exposure.

During your training, choose trails with varying difficulty to help simulate multiple conditions. Also make sure to hike in different weather conditions. Spring, summer and fall weather in the mountains can change quickly. Hiking through rain can mean wet socks and shoes and slippery trail features. Fog limits visibility. Extreme heat and sun also present challenges. Bug bites and bee stings are another thing to keep in mind. Training through all of these will help prepare you for what’s to come.

Additional Considerations

Proper Recovery

Just as important as pushing your body and strengthening your cardio health and muscles, is allowing for proper recovery. As you add miles and distance to your training schedule, make time for stretching, foam rolling, salt baths, massages, and dry needling if necessary.

Proper Nutrition

Ensure you’re incorporating proper nutrition during your training. This includes meals before and after your efforts, as well as how you’re fueling up while on the trail. Of course, plenty of water (and a proper water filtration system) is essential to successful backpacking. If you’re new to training nutrition, talk with a dietitian or nutritionist. Once you’re at camp, adhere to proper campfire cooking techniques to avoid illness or injury.

Proper Footwear

You’ll be putting in plenty of miles, so proper footwear is key. Talk with your local sports retailer about the best options for you, and train in the same footwear you’ll be wearing on your backpack trip. Hiking footwear can range from light-weight trail running shoes to much stiffer, more supportive hiking boots. In addition to shoes, you’ll need enough socks to keep your feet dry and happy. No one likes blisters!

Proper Clothing

Pack for both your time on the trail as well as the elements once you arrive at your daily destination. Moisture-wicking, light-weight layers are an essential part of any hiking kit. Plan for rain, sun and varying temperatures.

Safety Tips for Training and Backpacking

A big part of training properly for multi-day backpacking is helping to prevent injuries. Building strength, cardio health and balance get your mind and body ready for what’s to come. If you do experience an injury on the trail, make sure you have the proper first aid supplies on-hand as well as the know-how to address and stabilize backcountry injuries.

Depending on the length of your trip and how far you’ll be from medical assistance, consider taking an emergency GPS tracking and communications device or satellite phone. Establish an emergency plan before you go, and make sure someone knows your backcountry travel plan, how long you’ll be gone and what to do if you don’t return by a specific date and time.

Conclusion

Venturing deep into the backcountry for a multi-day trek is an excellent and rewarding way to experience nature and truly escape the day-to-day grind. Making sure you’re ready for everything you might encounter along the way is key to optimizing your experience, health and wellbeing while on the trail. Putting in the time before you go means you’ll have that much more fun while you’re out there!