Sports Specific Conditioning Every activity or sport has specific exercises that replicate the movement completed during a task. This is also true with cardiovascular conditioning. Climbing stairs or using a StairMaster for long durations are perfect for hiking. Also, treadmill work with an incline is great. As you get closer to your event, I’d suggest slowly adding more loads with a backpack to simulate the conditions you will experience. Don’t forget to mix it up with sprint intervals on other devices like rowers or bikes, as during your activity you’ll inevitably be changing speeds and these will come in handy.
Injury Prevention through Stretching I’ve written several articles on stretching and soft tissue work which reflects the value I place on these. My goal for my clients is that they understand which muscles become tight and know how to stretch them. While hiking or climbing it’s critical to stretch your Hip Flexors, Iliopsoas, and Piriformis muscles. Hiking while having a pack on your back and leaning while ascending or descending changes the pelvis position. Anterior or Posterior tilting can cause lower back pain if the surrounding musculature isn’t flexible and able to adjust to support the change.
This summer I hope you train and prepare for your hikes. I know if you incorporate these tips you’ll find improved performance, easier recovery, and more pleasure while moving. If you have any questions about these exercises or stretches contact me for support. You can also follow me on social media for more tips, exercises, and videos: FB: Scott Jansen, Instagram: @scottajansen. Have fun in the great outdoors!
Stay Healthy and Active, Scott A. Jansen Magnuson Athletic Club/ Fitness Manager