PREPARE FOR HIKING IN THE GREAT OUTDOORS PAM MOORE
IF YOU took up hiking during the pandemic, you’re not alone. If winter’s chilly temperatures and short days are keeping you away from the trails, don’t sweat it. The off-season is an excellent time to work on developing the mental fortitude, endurance, strength and flexibility to hit the trails running. Any winter workout routine will depend on a number of factors,
WEAR the right gear and check the weather if you’re going on a winter hike.
including your fitness level, your goals and how much time you can devote to training. Below are a few suggestions to get you going – most of which can be done in the warmth of your home. Try something novel Taking time off from hiking now can prevent future injuries, says Gwen Buchanan, a physical therapist in Pennsylvania. Buchanan, 50, uses the offseason to experiment with novel
activities, such as tap dancing. She discovered it at age 44 and finds it requires balance, co-ordination, ankle strength and cardiovascular stamina – all of which support the physical demands of hiking. Her primary motivation, however, is to have fun – and to leave her comfort zone. “Try something you haven’t done before,” she suggests. According to Buchanan, the more experience you have with tolerating discomfort, the better equipped you’ll be to handle the inevitable challenges on the trail. Wear a weighted vest (even if you’re not working out) Wearing a weighted vest does more than prepare you to carry a heavy backpack. It works nearly every muscle in your body, including your core, Buchanan says. Plus, it offers an effective workout without taking time out of your schedule. She wears a 9kg vest while seeing patients. She suggests starting with a 4kg vest for an hour each day, and gradually increasing to eight hours daily. Once that feels comfortable, try a slightly heavier vest, again working up to eight hours. Add resistance training Resistance training helps prepare your body for the rigours of the trail, whether you’re using your body weight, dumbbells or household items as stand-ins for traditional weights. For a resistance-training sequence that hits most of the major muscle groups associated with hiking, Lee Welton, a physical therapy assistant, suggests
