Here's how to train for trekking on long-distance trails
If you plan to start making long-distance hikingEven though walking is something you do on a daily basis, you must understand that you may think that it is just a matter of waiting for the day of your journey and you will be ready to set off on your journey. But no, this, believe it or not, is a sport of preparation and adaptation like any other you know.
Physical and mental preparation are essential if you want to enjoy this sport, so you will avoid injuries, cramps and the frustrations that come with not being able to reach the proposed goal.
In this article, you will understand how to prepare yourself so that you can do those routes you have always dreamed of and enjoy the experience to the fullest. In this video Pau Calado tells us about it, with all the keys and some personal advice..
Mental preparation for long-distance trekking
It is important that you have a positive attitude and a focus on achieving specific objectives. Preparing mentally for a long and heavy journeyis almost as important as preparing physically for it.
A continuous focus before and during the walk will help you achieve your goals. Prepare weeks in advance not only for your mind and body, but also for the logistics and basic hiking equipment that will help you perform your activity more smoothly.
During the walk, it is important to focus your mind on taking small steps towards the goal, calmly dealing with mishaps along the way such as fear, doubt and tiredness.
Physical preparation for long-distance trekking
You must be physically prepared to walk many kilometres on routes that will not be easy, because when you do your hiking route you will encounter streams, rocky areas, high altitude trails and many other challenges that you will have to overcome successfully.
Such preparation will vary greatly from person to person; the current physical condition of each individual will be crucial in determining what kind of training you should do to be ready for the final date.
In any case, six months is a reasonable period of time to prepare physically for the big run you want to do. You should always bear in mind that, to begin any training regime, the best idea is to visit your doctor for a diagnosis so that you can start with confidence.
If you have already visited your doctor and everything is fine, congratulations! That means you can start your physical training and now you can get ready for the big adventure.
Aerobic training for long-distance hiking
Engage in other forms of aerobic exercise such as cycling, swimming or running. will build a solid aerobic base and give you the confidence you need for your big run.
Frequency: Choose a minimum number of days per week to prepare for the event. for your walking route and stick to that schedule week by week, month by month. Consider starting with three to four days of aerobic training and if you want, you can rotate the activity so that it doesn't become routine, and you don't end up giving up.
When you are successful and adapted, start adding other training days. The only thing to keep in mind, is that you should always rest for a full day to recover physically and mentally.. Don't overdo it with exercise, as your body will take its toll.
Training volume and progressionIt is important that you start with volumes of time or distance of cardiovascular training that are sufficient to fatigue your body, but do not over-exhaust you. Gradually, rather than abruptly, increase the volume of such training and this will reduce the risk of overuse injuries.
Start walking on flat terrain that has no degree of difficulty. Move on to steeper terrain and as your fitness level improves, start by carrying a backpack empty, then move on to a medium-heavy one, and finish by practising with the weight you plan to carry on the day of the crossing.
Endurance training
The strength and endurance training is a very powerful tool that will help your body handle the physical stresses of the long-distance hiking. Performing squats and planks will strengthen your muscles, connective tissue and bones, as well as improve the efficiency of your movements.
Training plan for long-distance hiking
The following training plan is designed to get you ready for all those kilometres of running that await you in a few months' time.
- Frequency: This workout can be done before shorter walks or as a complete workout on certain days. Do it twice a week, with at least 48 hours between endurance workouts.
- Warming up: Be sure to warm up for five to ten minutes prior to your endurance training. This should include light aerobic activity followed by dynamic stretching.
- Resistance and repetitions: To begin your workout, use a moderate amount of resistance, do two to three sets of 15 repetitions of each exercise, resting 30 seconds between sets. As you get better and more comfortable with the exercises, increase the resistance by adding additional weight and decreasing the number of repetitions to help you develop more strength.
The plan is to adjust the above-mentioned indications to the following resistance exercises.
- Squats
- Traveling stocadas
- Hip hinge
- Step ups with trunk rotation and hip flexion
- Step back low row
- Push-up
Essential final stretches
After completing your aerobic and resistance training sessions, you should take the time to fully stretch your body, always perform static stretches for each of these areas of your body: hamstrings, quads, hips and calves.
Take the time to do the exercises for 30 seconds each and you will receive the most benefit, be aware of your breathing at all times during the practice. If you do this stretching routine strictly, your body will be ready for the next workout and, of course, for you to practice the long-distance hiking.
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