Every trek / expedition requires extensive planning and demands us to work in numerous areas. It might involve everything from organising transportation to the starting point of the walk to choosing the right clothing and supplies before setting out on an adventure. One of the most crucial things to think about before embarking on a journey is our physical preparation, thus one of the best ways to ensure we bring our best game to the outdoors is to train for it regularly.
This is a basic training plan for treks:
01. A LOT of cardio.
Cardiovascular training is very important when going on the mountains, but what’s equally important is to focus on endurance and not just speed, its not just about chasing numbers. A good practice would be to run for a specific time like 60 minutes or 90 minutes and try covering a certain distance with our heart rates not exceeding Zone 2 (usually 130-155 bpm). Zone 2 lies right in that nice "Endurance" zone.... think a nice, easy jog at a comfortable pace, a fast hike up steady incline, swimming laps, or cycling at a decent clip.
Try mixing your runs with cross-training like cycling and swimming as well.
We’ve seen training plans that only have running in it and no strength and conditioning or mobility workouts, that is one of the most basic flaws of the existing training plans.
02. StrengthTraining
- To reduce the chances of injury and regular wear and tear.
- Increase performance on ascents as well as descents.
- Carrying a backpack more easily, injury free.
- To improve stability on rougher terrains.
03. Hiking
- Nothing prepares our body more for a trek than exposing ourselves to a similar kind of terrain. If going on short hikes is a possibility for people, they should definitely do that.
- Uneven terrain often gives us an idea on how our body will function in a similar terrain.
- For advanced training, adding weight while doing short hikes is a very
good way to train all the components required for trekking.
- Try stair climbing with weights in case hikes are inaccessible for hiking specific conditioning.
04. Recovery and Mobility
- Spending time in active recovery along with passive recovery (rest) goes a long way in ensuring peak performance of our body before any training session.
- There are various techniques like foam rolling, yoga, pilates, stretches, swimming or pool walking, gentle cycling which can enhance active recovery.
05. Coordination
- During rougher terrains or sketchy trails, it’s very important to have good balance and mobility to ensure that we are setting our foot right and our body is maintaining its centre of gravity along the slope of the trail.
- Playing any contact sport helps a lot in improving our coordination while we are on the trail. This helps us be active and maintain our pace on the trail irrespective of the nature of terrain.
Consistency.
Consistency is the most undervalued component of training. When it comes to effectiveness, consistency in training is the most important component, regardless of our level of outdoor expertise or the number of treks we have completed.
For instance, three sessions of sixty minutes each are far more effective than one 180-minute session in terms of training for treks.
Including all of these in your training regimen can help you get ready for a walk in the mountains and increase the likelihood that your experience will be successful, injury-free, and safe.
Please comment below if you have any other suggestions on how to train for the outdoors!
This post was written with the help of our friends at A Himalayan Odyssey. Check them out here: www.instagram.com/ahimalayanodyssey
Follow us on Instagram: www.instagram.com/themonkninjaadventures
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