You've just booked an amazing walking holiday to the Swiss Alps and suddenly you realise that it might require a little more effort than walking in the local park. But how do you best train for such a hike? It's a question we get asked a lot, so we've gathered all the best advice right here.
The most important thing to start with is to have a good basic fitness level. If you don't already have it, it's important to get started as soon as possible - preferably a few months before you're travelling. To begin with, it's a good idea to start with some short walks. It doesn't have to be many kilometres, but it's important to get your legs moving. If you're more of a cyclist, it's also a good idea to start incorporating cycling more into your daily routine. You could cycle to and from work or when you go shopping.
Running is also a great way to get fit. So if you're up for it, it's a good idea to get out your running shoes. If you're starting from scratch, remember to take it slow and easy at first to avoid injury. If possible, find a good running programme to follow.
It's important to train your cardio, but it can also be a great idea to combine cardio with some strength training. Strength training is great for building strength in your knees and thighs, which are especially useful when you go hiking. Some good exercises for your strength training can be the following:
Squats:
Start by breathing in and tensing up your stomach. Slowly lower your bum backwards - almost as if you're about to sit down on a chair. Go deep and then come back up quickly by stretching your legs and tightening your glutes. If you push off with your heels, you'll activate your glutes correctly. Repeat the exercise 20 times. You can play around with the tempo - try going down slowly and up quickly or try going up and down slowly.
Wall sits:
Stand about two foot lengths from a wall. Squat down so that your hips and knees are aligned and your bum is resting against the wall. You should be in the same position as if you were sitting on a chair. Don't move, just stay seated for 30 seconds - feel free to stay seated longer if you can.
Lunges:
Stand with your back straight and feet hip-width apart. Take a step forwards, keeping your upper body as upright as possible, then bend your front leg. Come down until your thigh is parallel to the floor. Push off with your back leg to return to a standing position. Repeat the exercise an equal number of times on each leg - preferably 12-15 times per leg.
The plank:
Squats, wall sits and lunges are all great for your legs and glutes. The plank focuses on your core, which is also important when you're carrying a backpack for many hours - even if it's just a small daypack.
Lie on the ground and rest on your elbows and toes. Tighten your stomach, legs and glutes and then lift your body so that you form a straight line from heel to shoulder. Stay lying down for as long as you can without losing tension in your body.
If you know you'll be walking for 5-6 hours on the days you'll be hiking, it's a good idea to pack your rucksack at home. Find a walk of similar length and get out there so you can feel what it's like to walk for so many hours. Many of our walks are in the mountains, so you obviously can't practise this at home, but if you can find a place where there are some hills, it's a good idea to walk there.
Good hiking shoes are essential - Sneakers and sandals are not suitable for long hikes. They don't provide the right support or cushioning. Whether you need a hiking shoe or a hiking boot is very much a matter of taste and where you'll be hiking. For example, if you're hiking in Scotland or Ireland, where it can rain a lot, a hiking boot can be great. On the other hand, if you're hiking in Italy or Greece, where it's hot, a hiking shoe might be better. There are many different brands, and it's important to get out and try a few so you know what suits you best. Once you've bought your hiking shoes, it's also important to wear them out for a walk before your trip so you can break them in.
