TIPS TO IMPROVE YOUR TREKKING STAMINA

 

TIPS TO IMPROVE YOUR TREKKING STAMINA

We know that getting out in nature is worth the effort and part of what makes trekking so compelling. The best way to get better at hiking is to get on the trail as much as possible, but sometimes it just isn't feasible. That's where you need tips which are handy. In my this blog myself will give you six very basic steps which improve your trekking stamina, which is most basic requirement when on a trail.

1. RUN / WALK

When you are not on the trail, consider other similar activities that can build your endurance. Running and walking are two great workouts that are easy to do almost anywhere and can build your endurance. If you are not an experienced runner, start with a run/walk program to ease into things. 

Aim for two runs per week to start with, and when you have more time on weekends try including a few long walks. Increase your distance and time each week by about 10% until you build a good base and can walk for about the length of time it's going to take you to complete your goal trek.

2. START WEIGHT TRAINING 

Do not underestimate how much strength plays a role in your endurance on a long trek. Sure, you will still want to focus on improving cardiovascular fitness, too, but building strength in the legs and core also helps when gradients steepens near the top. 

Squats, dead-lifts, kettle-bell exercises, push-ups, yoga, and dynamic exercises that focus on functional patterns of movement are the way to go. Start with weight that you can handle and concentrate on performing the movements with good form before you start increasing the weight or repetitions.

3. TRY HILL INTERVALS

When you are short on time during the week, one of the best ways to get in a quality workout is to include intervals or other high-intensity training (HIT). For trekkers, this can mean finding a road in the neighbourhood with a short, steep gradient or heading to a local trail nearby that has a few short inclines. 

Once you got a spot picked out, put on a pack similar to the one you will be wearing on your goal trek and do repeats. In case you fail to find such a spot, then s climbing stairs and getting down in repetitions will also work. Walk up the inclines as quickly as you can, pushing your self to reach the top as fast as possible. Walk back down and repeat. How many repetitions you do will vary depending on your fitness level, how long the hill is and how long you have got to workout.

But no matter how many hill repeats you do, remember the important part is pushing yourself as much as possible. 

4. INCREASE YOUR EXERCISE FREQUENCY

One  mistake a lot of trekkers make is only hitting the trail for training when they have time to spend a few hours exercising. 

While you will still want to include long hikes to build your fitness whenever possible, increasing the frequency of your workout is a sure-fire way to build your endurance for the trail. Just like any other athlete looking to improve performance, build your exercise regimen around your goals. Including 4-5 days per week with a mix of endurance, strength and cross-training workouts is a good schedule to start.

Remember, not all of your workouts need to be 3 hours long. Short workouts are always better than nothing at all, and after a few months of training, you will be surprised how much up in the frequency can improve your overall fitness. 

5. WORK ON YOUR BREATHING TECHNIQUE

Without even realising it, most people take shallow breaths instead of utilising deep-breathing techniques. Even if it may not affect you all that much day to day, when you begin to exercise, particularly if you are heading to higher elevation, taking deeper breaths can help prevent fatigue and keep you pushing up the trail by getting more oxygen to your muscles. 

To practice, concentrate on slowly pulling air deep into the lungs with your diaphragm a few times per day. If you are not sure whether you are doing it correctly, breathe in through your nose with your hand against your stomach, when you breathe in your stomach should swell, and when you breathe out, your stomach should cave in. Your chest should not move, but the hand on the stomach should go out. Tighten your stomach muscles as you exhale. 

6. BUILD MENTAL TOUGHNESS

Sometimes all you need to reach new heights is a different mindset. Get comfortable with pushing yourself when you exercise and challenge yourself to do things you do not normally do.

Whether it's doing push-ups every 15 minutes or working out twice per day every now and then, the more comfortable you get with being uncomfortable the more it will help you when you are put in a tough situation out on the trail. Trekking in the rain or other less-than-ideal conditions can also prepare you for the last few kilometres of the long trek when the weather may change. 

Knowing you can push back your limits and overcome hardships will help you improve your overall fitness and reach your goals.

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