Hiking is a great way to enjoy nature year around. And maybe you just want the serenity, even the silence, of a long walk in the woods? Which is really good for you, too. But if you do want to change up your usual workout routine, adding spice to a hike can definitely do the trick. Thanks to rocks, downed trees and flat patches of trail, interval sprints, tricep dips, box jumps and much more are there for you, in a natural setting.
Kick your next hike up a few notches with the following ideas. They’ll keep your heart rate up while building more strength and better endurance for the other sports and workouts you love.
Sprint on Flat Stretches
Almost every hike has a few flat stretches and with your backpack on (maybe even with some weight in it), sprinting along these stretches is even more challenging. On the way up, use these flat patches of trail to rest from uphill climbing, but on the way down, use them to keep your heart rate up.
Challenge yourself: Set a goal to run up at least two steep hills (assuming they aren’t littered with rocks, so you don’t roll or sprain your ankle) during your hike.
Hop Over Obstacles
As a kid, you begged your parents to help you get onto the tallest rock so you could jump off. Better yet, you likely went running toward it to scramble your way up. As adults, we’re more likely to groan at the sight of a downed tree rather than jump for joy.
Get in touch with your inner child and treat obstacles as a challenge. Be sure to check for safety before jumping over anything. For example, stacked rocks might roll out from under you, causing an injury you could have otherwise avoided.
Challenge yourself: Set a goal to climb up five big rocks or do 10 jumps onto every tree stump you come across.
Use Nature’s Workout Equipment
There are plenty of ways to incorporate strength training into your hike no matter where you’re trekking. For example, look for a downed tree where you can do:
- Step-ups
- Tricep dips
- Mountain climbers
- Decline pushups
- “Box” jumps
Without any large objects, you can still do a variety of exercises, including pushups, squat jumps, and burpees. If you feel funny doing this on the trail, wait until you’re in a secluded area or after a large group has passed by.
Challenge yourself: If you’ve done the hike before, use your knowledge of the trail to write a hiking workout before you go. Like any workout, you’ll get more out of it if you have a plan.
Photo: REI.com
Wear the Right Gear
The right gear doesn’t just make you feel comfortable, it keeps you safe and helps motivate you to push harder. While traditional hiking gear like sweat-wicking clothes and a hat to block the sun are important, your fitness hike requires a few extra items.
Add the following to your hiking wardrobe:
Trail running shoes: These shoes are similar to hiking boots in their ability to keep you stable over rough terrain. However, they’re much lighter, so running is easier and less clunky. Check out REI’s guide for finding the best trail running shoes for your needs.
Wireless headphones: Music will motivate you to take your hike to the next level, but regular headphones can be distracting and annoying—I know I’m not the only one who hates that chord bouncing around. Use this wireless headphone guide to find the most affordable option.
Well-fitted clothing: If you’re jumping over rocks and doing tricep dips on downed trees, your clothing is more likely to catch on something and rip. Wear well-fitting top and bottoms to avoid any damage.
