Probably my most requested post ever, this guide breaks down everything you will need to consider before embarking on a long-distance hike.

Timelines

Timelines for your pre-hike training will vary immensely depending on how fit you already are. Allowing adequate time for training is extremely important. You will reduce your risk of injury substantially, you will be way more comfortable, and you will likely be aware of any potential problem areas. In any case, we are talking about months and not weeks.

If you’re very active in the gym and go for regular walks and day hikes, you need only scale up your routine slightly a couple of months before your hike.

However, if you’re very unfit with little previous hiking experience, you will want to aim for around 6 months of gradual buildup. You want to give your body ample time to strengthen itself gradually, and limit any potential weight loss to fat rather than muscle (this means not losing weight too fast or eating too little).

The experienced hiker will know their sweet spot for training. I usually start around 3 months before my hike, and this means adding onto my already decently active lifestyle that entails weekly climbing and lots of city walking. I will go running or walking in Hampstead Heath (the only hilly forest in London) nearly every day for around 2 hrs, intensify my climbing, and do targeted strength exercises.

Types of exercise

Variation is the spice of life! That said, there is nothing better to prepare you for hiking than hiking. The very best exercise you can do pre-trail is to walk LOADS, preferably with a pack, on varied terrain. Running is optional, it may be good cardio, but many people find that it’s too hard on their joints.

I’m of the opinion that all exercise is good. Do something you find fun! Functional strength is great, as is higher intensity stuff like an ellipse machine or StairMaster. Aerobic exercise is also good, but don’t sacrifice all the higher intensity stuff for yoga. If your hike is several months long, your muscle bulk that is protecting your joints will likely start to break down, so give it a chance to build up solidly beforehand.

My best advice is…

Get the miles in

If you, like me, work in an office, you know how easy it is to end up sitting for basically all your life. Even if you exercise for an hour a day, you’re still sedentary for about 23 out of 24 hours. That is the polar opposite of your hiking life, where you’ll be on your feet for 7-12 hours a day every day.

This means that during your training period, you want to aim for quantity. Walking for 3+ hours will probably be more useful than one hour of pilates or swimming. Make walking your primary mode of transport and prioritise time on your feet in your daily life as much as you can (walk to work, to the shops, to the gym).

Your goal should be to walk for at least an hour every day. Plan fun day hikes and overnight trips on the weekends. This will also enable you to test out the gear you will be carrying on your thru-hike. The more experienced you get, the easier you will find you body bouncing back into the familiar rhythm of hiking.

Priority muscle groups

Hardly a mind-bender: your legs. Targeted strength exercises should focus on hamstrings, calves, glutes, and quadriceps. Many people are quad-dominant and struggle to activate their glutes properly. It’s a good idea to address this in the training stage, as glutes are the biggest muscles in your body, and strong glutes help take pressure off your knees. Doing exercises with a resistance band can help your glutes spring into life, and doing glutes at the start of your session can help them activate more throughout your other exercises.

Let’s not forget our core, you’ll be surprised at how much you use your core when you’re carrying a backpack. Your pack pulls your centre of gravity backwards, meaning you’ll be hunched slightly forward most of the time you’re walking. Stabilising exercises such as planks, with mobility variations to engage the obliques, are good core helpers.

Your back and arms (surprise!) should also receive some attention. Your back muscles will help support your pack, as do your shoulders. You’ll get a triceps workout from your trekking poles. I get my arm exercise through climbing, but this isn’t really a muscle group you need to prioritise before your hike, as you’ll build condition very quickly once on the trail – and arm overuse injuries aren’t exactly common.

Don’t forget to stretch!

It’s extremely important to stretch your leg muscles, both before, but especially during, your thru-hike. Tight hamstrings, hip flexors, and calves can cause conditions such as plantar fasciitis and knee problems. You want to build up strength to support your joints and ligaments, and then relieve that tension by stretching and rolling out (you don’t need to carry a foam roller – a trekking pole, water bottle, or small ball works great).

Performance Hacks

City life hack: Centre your social life around physical activity! I love going for walks with my friends. It’s one of the best ways to catch up because there are no distractions, the walking stimulates conversation, it puts you in a good mood, and it’s entirely cost-free. Bouldering/climbing is also a great social activity and some of the best functional strength exercise I can think of. Indoor climbing is accessible in most cities, available independent of weather conditions, and a stellar hobby you will probably love.

Nutrition hack: I’m not a massive supplement person (collagen is a scam), but there is no doubt that magnesium works for muscle support and to prevent leg cramps. Some people also find it aids their sleep. Do yourself a favour and take magnesium pills with you on the trail and take them consistently to improve muscle function.

Rest. If Olympic athletes take a day off every week, then so should you. Sleep and rest is hugely important for restitution and recovery.

A final point

Training is highly individual. I get lots of questions from people asking me how much they need to train before their thru-hikes, and I don’t have good answers for them because it ultimately depends on their general fitness and any injuries. A personal trainer, GP, or physiotherapist are all good allies if you need guidance – but most of us find our sweet spots through trial and error. Consistency is everything!