GETTING IN SHAPE FOR....

CHICAGO Lakefront Trail January 20, 2017. Taken by PKSenagore. All rights reserved

​GETTING IN SHAPE FOR RUNNING WILL DO THE SAME FOR HIKING, ALMOST
Yesterday’s post (February 6, 2017) about reconfiguring the seasons (“The Brightening”) came from a backpacking magazine. Camping was recently the subject of a post (February 4, 2017) about getting your circadian clock lined up with its environmental counterpart to help optimize brain arousal upon waking. Other posts have featured the best long trails to hike or run for an epic adventure (January 28, 2017) and cross country EverWalk opportunities through 2020 (February 1, 2017) .
 
There’s a bit of a theme running through these items. It’s about walking, hiking, or backpacking as complementary activities to running. Some runners might be searching for a novel challenge.  Others could be shopping for exciting experiences to share with non-running friends or family.  There could be some who seek to break out of the road/gym-workout cycle to get more fresh air and a chance to view spectacular natural scenery.
 
Do runners need a different training plan to enjoy these activities but avoid injury? Not being expert in this area I happened to notice the article “How to get in Shape for Hiking” on the Backpacker Magazine website as I searched for the item about “The Brightening”. I was happy to see that the very basic advice is the same as for running: train to increase strength, endurance, and intensity/speed. The additional workout involves the use of weights in some exercises. 
 
CAUTION: if you have never worked with weights before it would be unwise to do so without getting clearance from your doctor and to start with minimum weights and repetitions. If your activity will not include carrying a backpack, it may not be necessary to work with weights. At the very minimum you might start by performing same the bodyweight strength training routine that’s on your schedule for running. Step up balance, mobility and flexibility work too.
 
Exercises listed in this piece include (a link takes you to an extensive exercise menu):
1. Lunges (choose “weighted walking lunge” from the menu)
2. Poor Man’s Leg Curl (choose “Poor Mans Leg Curl”)
3. Band walk (choose “Sideways Band Walk”)
 
Runners are prescribed these same exercises!  Also recommended as the minimum to perform are: Crunches, Squats, Lunges ,Step ups (on menu); weight should be added with caution. 
 
If you have been faithful at training to avoid running-related injury you will be well-prepared to take up hiking. If not, perhaps you’ll be inspired to get it in gear. Good luck.
 
RUN HAPPY!

http://www.backpacker.com/skills/fitness/how-to-get-in-shape-for-hiking/
 
http://www.strongswiftdurable.com/exercises/