
Trail Training: Exercises to Prepare Your Body for a Hiking Adventure
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Embarking on a hiking adventure is not just a test of will but a physical challenge that demands preparation.
Whether you're gearing up for the rolling hills of the South Downs Way or the rugged terrains of the Lake District, getting your body trail-ready is essential.
Here are key exercises to build strength, endurance, and flexibility, ensuring you can enjoy the trail as much as possible.

Cardiovascular Endurance: The Hiking Engine
1. Brisk Walking or Jogging
Start with the basics: brisk walking or jogging. Aim for 30 minutes to an hour at least three times a week. Gradually increase your pace and distance to build stamina. For an added challenge, incorporate varied terrains in your routine.
2. Stair Climbing
Stairs mimic the elevation gains on a hike. Use a stair machine at the gym or find a set of stairs in a park or building. Start with 15-20 minutes and increase the duration as you get stronger.
Strength Training: Power for the Path
3. Squats
Squats strengthen your quads, hamstrings, and glutes—key muscles for hiking. Begin with three sets of 10-15 squats, adding weight as you progress.
4. Lunges
Lunges work each leg individually, improving balance and stability. Perform three sets of 10-15 lunges on each leg. For variety, try forward, backward, and side lunges.
I've started adding lunges in before I head off on a multi-day trail hike and it helps to reduce aches and pains at the end of the day, especially for my knees.

5. Planks
A strong core stabilizes your whole body. Hold a plank position for 30 seconds to a minute. Gradually increase your time to build core endurance.
Flexibility: The Agile Adventurer
6. Hamstring Stretch
Tight hamstrings can lead to discomfort and injury. Stretch daily by reaching for your toes or pulling one leg at a time toward you while lying on your back.

7. Calf Stretches
Your calves work hard on hikes, especially on inclines. Use a wall or step to stretch your calves daily, holding each stretch for at least 30 seconds.
Balance: Steady as You Go
8. Single-Leg Stands
Improve your balance and ankle stability with single-leg stands. Stand on one foot, holding for 30 seconds to a minute, then switch. Challenge yourself further by closing your eyes or standing on a cushion.
After having foot pain after one of my previous hikes (mixed with half marathon training), I've found these to be a great tool to build strength and, in my case, has helped combat my foot pain.
Practice Hikes: Test Your Trek
9. Hit the Trails
Nothing prepares you better than the real thing. Start with shorter, less challenging hikes and gradually increase both distance and difficulty. Practice hikes help you adapt to varied terrains and test your fitness level.
This is also in my opinion a great way to build up conditioning in your feet. For my first long distance trail, my feet took an absolute battering.
They killed almost every day to the point it was completely unbearable.
Since then, I've invested in a decent cushioned in-sole and have simply done more walking, meaning my feet are now used to the kind of distance I do on multi-day hikes.
Before I go on a multi-day hike, I'll increase the mileage slowly each week and it massively helps.

Celebrate Your Achievement with Our UK National Trail Patches
After completing your training and embarking on your adventure, celebrate your achievement with our exclusive hiking patches featuring some of the most epic UK hikes and National Trails.
Each patch is a badge of honor, representing the trails you've conquered and the mountains you've climbed.
Whether it's the rugged beauty of the Pennine Way or the gentle delights of the South Downs Way, we have a patch so you can remember the tales of your trails.
These patches are a testament to your dedication and a reminder of the incredible landscapes you've explored.
In Conclusion
Preparing your body for a hiking adventure ensures you can tackle any trail with confidence and enjoy the journey without the setback of injuries. Incorporate these exercises into your routine to build the strength, endurance, and flexibility needed for the challenges ahead. And when you've reached your summit, remember to celebrate your accomplishments with our beautifully designed patches, each telling the story of your adventure.
Happy hiking!