How to Train and Prepare Physically for Our Hikes?

Physical preparation: stretching and warm-up for hiking

Have you ever noticed the first thing your cat or dog does when getting up in the morning?

Yes, that's right, they stretch.

They don't do it because they're planning to climb a tree or chase the mailman, it's a completely instinctive gesture, like an extension of themselves.

So why do I need to write a text about the benefits of warming up and stretching?

Because you're at the top of your game.

You've climbed several peaks and think you're above these considerations that only concern subspecies or elderly people.

No seriously, most of us don't see the need to properly prepare our body for effort or help it recover, simply because the beneficial effects of adequate body preparation and recovery are harder to observe, even if the day after a big hiking day, you feel as twisted as Donald Trump's Tweets.

Moreover, it has been shown that preparation before physical activity and the recovery phase after activity are steps that bring almost as many benefits as the activity itself.

But what to do and how to do it to effectively prepare the body for effort?

This text will give you a good idea about this question.

Some basic principles

First, we must distinguish the preparation or warm-up phase from the recovery phase that comes after effort.

Warming up is a body awakening phase. Its purpose is to send signals to the different systems of the organism to prepare them for the upcoming effort. Done correctly before hiking or other outdoor activity, warming up helps reduce the number of potential injuries like sprains, strains or even fractures.

And I can already hear you: "I'll watch where I put my feet, no problem".

Yet all specialists will tell you that a body less well prepared for the upcoming effort is less disposed to see the traps on the road and reacts slower when it's time to avoid them.

Even with a lot of vigilance, without warming up your degree of attention is not the same. Your reflexes are slower, your muscles less flexible and your movements less ample, when a shock occurs, the damage will always be more considerable than if your body has been previously prepared.

Before hiking

What we want to do first in the warm-up phase is to activate breathing and blood circulation, which can be done in different ways: walking, running or jumping lightly in place, doing jumping jacks, doing planks, wall sits or other types of core strengthening that help direct vital energy to specific places in the body.

This moderate activation period varies in length and intensity depending on the upcoming effort. The more intense and demanding the targeted effort, the longer the activation period must be. For hiking, a first activation phase of 5 to 10 minutes can be sufficient as long as it's accompanied by appropriate stretching.

Stretching

Stretching essentially serves to release tension in muscles, ligaments and bones and to facilitate the evacuation of accumulated toxins and tensions. They can be done before, during and after physical activity. We usually distinguish active stretching from passive stretching depending on the desired goal.

Active stretching

What we want to achieve in active stretching is an awakening of muscles and ligaments. The movements are therefore shorter and benefit from targeting general muscle groups rather than specific muscles.

Generally in active stretching, we contract muscles for about 6 seconds (maximum 10 seconds) and take 2 seconds to release them. It's possible to do active stretching for all parts of the body.

For hiking, several warm-up exercises are indicated. The regions most sensitive to injuries when walking in the forest are: ankles, pelvis, knees, neck and back (especially on long hikes with additional weight). It's therefore logical to target these regions first during our warm-ups.

To develop an effective routine, I remind you that it's important to first activate blood circulation and body systems with general movements (running in place, jumping in place, doing side steps, etc.) and to plan a few seconds of muscle relaxation at the end of each of your movement series. Two to three series of about ten repetitions of each movement is a goal you can aim for at the beginning.

For stretches specific to hiking, we can target the lower body with squats (leg flexions), ankle rotations, pelvis rotations, knee rotations, head rotations for the neck and lumbar twists to loosen the back. I suggest adding shoulder rotations if you plan to carry heavy baggage for a long period.

Core strengthening

Core strengthening consists of a series of sustained static muscle contractions (called isometric in insider jargon) that target the back and abdominals. Other muscle groups can also be solicited by adding variants to basic exercises, we often do this for glute muscles.

The plank, the most used core strengthening exercise, helps strengthen the internal abdominal muscle, pelvis as well as lumbar muscles. It's an exercise that, if practiced regularly, greatly improves posture during walking which allows better energy use. You'll particularly see the difference if you have the ambition to do long hikes and carry heavy equipment.

To do the plank, simply lie face down on the ground, take support on elbows and toes and lift the body by contracting abdominals and glutes. You maintain the position as long as possible.

This exercise can be performed during the warm-up phase, but like yoga, it's in the long term that we benefit from its true advantages. It's an exercise you benefit from doing at home in a controlled environment as prevention.

During hiking

You can take advantage of breaks to stretch during hiking. The goal is to prevent cramps, inflammation and fatigue caused by waste accumulation in the most solicited parts of the body. Another advantage, stretching during hiking increases the efficiency of the recovery phase, which allows you to reduce the duration of the final stretching phase.

Passive stretching

During hiking, we'll use passive stretches that are more targeted and longer. The goal of passive stretching is to gain flexibility and amplitude, while helping the body circulate waste accumulated by effort toward eliminatory organs.

For this reason, we usually practice passive warm-ups after a few hours of walking, once the body is warm following sustained efforts.

When we take advantage of breaks to stretch during hiking, we must target specific muscle groups and focus on the most solicited limbs. For hiking, these are often thighs, ankles, knees, back and shoulders. You do 1 to 2 series for each muscle group you judge most important.

To be effective, passive stretches must emphasize duration (10 to 15 seconds) without ever reaching the pain threshold.

After hiking

The stretching period you do after your hike will closely resemble the one you do during hiking. The difference is that it will encompass a wider range of exercises. You can also extend the tension period a bit (without exceeding 20 seconds) and add a series for each muscle group.

The muscle groups to prioritize after a hike are those that have been more solicited. We must therefore target thighs (quadriceps), back of legs (hamstrings), glutes, psoas (top of thigh), adductors (inside of thigh), abductors (outside of thigh), lats and intercostals (sides of torso).

This is also the moment you can choose to stretch muscle groups where you feel particular tensions like calves, shoulders, neck, arms or legs.

Useful things to know to optimize stretching while minimizing injury risk:

- NEVER stretch when cold. Stretching without preparing the body can cause significant muscle and ligament tears.

- Don't give jerks or small jolts to push further, in fact, you should never force or feel pain while stretching. So, if you look like Popeye during your stretches, it's a sign you're forcing a bit too much... Progress in stretching comes with practice quite naturally.

- There are no performance criteria related to stretching, no rushing, no comparison, the important thing is to rely on what you feel.

- Consult a health specialist before doing any stretching exercise about which you have the slightest doubt concerning position or sensation.

- It's important to never put load or weight for stretching, always keep your back straight in all exercises involving leg flexions.

- Remember to breathe normally when stretching, avoiding blocking breathing promotes relaxation and optimizes recovery.

- After the tension period, it's important to release progressively by relaxing the muscle. When the movement is completed, we can do light movements that facilitate release like massages and shaking in the form of light vibrations.

- Taking a break of a few seconds between stretching series of the same muscle group is more optimal. Stretching one limb at a time (right arm, then left arm for example) can help better manage this beneficial pause.

- Refrain from stretching a tired, sore or stiff muscle.

- Be certain of the stability of your support points before using an object to facilitate your balance.

- Putting your legs in cold water after the end of final stretching improves blood circulation and reduces inflammation and blister risks. Yes, that's right, it's time to jump in the lake! Swimming solicits almost all your muscle groups, practiced moderately after a long day of walking is an activity that promotes relaxation and body detoxification.

- There are millions of texts and videos on the net that you can consult as reference to ensure you do movements correctly. The important thing is to choose exercises that suit you based on your needs and your ease in practicing them.

To finish

Finally, before, during and after hiking, stretching will help you relax physically and mentally. This excellent habit will generate rapid return to calm, better general recovery and better sleep.

It's also a ritual that can be done with several people and can become an excellent way to create group cohesion.

However, stretching alone is not enough to avoid injuries and improve your performance. You must also hydrate properly and monitor your diet. Using appropriate shoes, walking poles and a backpack adjusted to your body and whose weight has been well distributed can also tip the balance.

Be sure to listen to your body and go at your own pace and everything will go well during your warm-up and stretching period.

Good preparation!

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https://www.1001-pas.fr/

https://www.randonner-malin.com/

https://www.happyfitness.ca/

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https://www.reflexosteo.com/

https://www.sikana.tv/

https://yulfitness.ca/

https://www.sport-passion.fr/

https://www.doctissimo.fr/

https://conseilsport.decathlon.be/