How to Train for a Long-Distance Hike

How to Train for a Long-Distance Hike (Without Losing Your Mind!)

So you've caught the long-distance hiking bug, huh? Welcome to the club! Whether you're tackling a challenging multi-day hike or aiming for your first epic trek, the right preparation can make a world of difference. Here are our tried-and-tested strategies to help you train effectively (and stay sane!) for your upcoming adventure.

Step 1: Start Small and Build Up

The quickest route to frustration (and injury!) is to jump straight into hardcore training without building up slowly. Start with shorter, manageable hikes—think 3-5 km—and gradually increase your distance each week. Slow and steady is the secret sauce here. If you’re planning on hiking a long multi-day hike, you should be training four or five days a week to build endurance.

Step 2: Practice Carrying Weight

Long-distance hikes usually mean carrying everything you need on your back. If you're like us, the weight of your backpack can make or break your experience. Start training with your backpack loaded with lighter weights or basic gear, then incrementally add more weight each session. This not only strengthens your back and shoulders but helps you fine-tune your packing strategy.

Step 3: Train on Varied Terrain

Long hikes aren't always smooth strolls along flat paths (actually I’m not sure if we’ve ever seen a long hike that’s like a smooth stroll along a footpath). Seek out trails with hills, uneven ground, and varied surfaces to mimic real hiking conditions. Training on different terrains will improve your balance, build strength in different muscle groups, and mentally prepare you for challenges you'll face on the actual trail.

Step 4: Include Cross-Training

To become a hiking pro, mix things up with cross-training. Activities like cycling, swimming, yoga, or strength training can significantly boost your fitness, improve endurance, and reduce your risk of injury. We personally love yoga for flexibility and strength training for building powerful hiking legs.

Step 5: Take Rest Seriously

Rest is training, too! It's tempting to push yourself hard every day, but trust us - your body needs recovery time. Schedule at least one or two rest days per week to allow your muscles to repair and grow stronger. This helps prevent burnout and injury, keeping your motivation and energy high.

Step 6: Test Your Gear (Seriously!)

Gear testing might not feel like training, but it's crucial. Take your boots, backpack, clothing, and hiking poles out on longer training hikes to see how everything performs. Adjustments at home, close to a store, are easy—on a remote trail? Not so much!

Step 7: Practice Mental Endurance

Half the battle of a long-distance hike is in your mind. Practice staying positive on your training hikes, even when things get tough. Create mantras, or train with friends to build mental toughness and resilience. Add meditation to your training regime. Meditation is a skill - it takes practice to be good at it!

Bonus Tip: Fuel Your Body Right

Nutrition makes all the difference on the trail. During training, experiment with foods that provide sustained energy and don’t upset your stomach. Get comfortable with hydration strategies, energy snacks, and meals you'll actually look forward to eating on the trail (because there's nothing worse than a sad meal at the end of a long day!).

Final Thoughts:

Training for a long-distance hike doesn't have to feel overwhelming. Take it step by step, stay consistent, and most importantly, enjoy the journey. The trail awaits!