Remember that you can never start training too early, but you can start too late. Have a talk with your doctor to make sure that you will not be endangering yourself by taking on this challenge.
If this isn’t an option for you, don’t worry. There are several other steps you can take to train yourself for your hike.
Be sure to wear protective gear while you are biking. A helmet should not be optional. You won’t be able to enjoy your hike if you seriously injure yourself because you chose not to wear protective gear while training.
Stick to strokes such as the crawl stroke (also known as freestyle), which will require you to keep your face in the water for a few strokes before you turn your head to breathe. Practice holding your breath for up to 5 or 6 strokes before taking a breath if you can.
If you have never run before, you will have to start out slow, but eventually you will want to work your way up to 3 to 5 days of training for 30 minutes to an hour each training session. During each session, you will want to train at a pace that keeps your heart rate at 70% to 85% of your maximum heart rate. You can calculate what your maximum heart rate should be by subtracting your age from 220. Therefore, if you are 20 years old, your maximum heart rate would be 200. Meaning that you should try not to ever let your heart beat faster than that. 70% of your maximum heart rate would then be 140, and 85% of your maximum heart rate would be 170. Thus, during your training, you will want to keep your heart beating between 140 and 170 beats per minute (BPM) A heart rate monitor is perfect for this. Typically, a heart rate monitor is a strap you can purchase at online or at sports supply stores. The strap wraps around your rib cage, just below your chest. The strap then, typically, reports your BPM to a watch that you wear on your wrist.
If you can’t find a tall building, look for a local high school football stadium. Here, you can walk up and down each row of stairs over and over again. Aim to train for 30 minutes to an hour.
If you are struggling to carry the weight at a low altitude, then you need to reduce the weight significantly, as you definitely won’t be able to manage it at a higher altitude. Obviously you can’t wear the pack when swimming, but you can wear it on the bike, while running, or even while out for a walk.
Ideally, you should schedule this visitation before you begin your training so you don’t set yourself up for a disappointment a week before your hike.
You need to ensure that you are allowed to hike in the area. The land you want to hike on may be privately owned, which means there may or may not be an agreement allowing you to hike there. Therefore, you should contact the local area commissioner. Tell them about your planned route, and ask them if you will be violating any laws by hiking there. Don’t forget to consider the time of year. During the winter, the days are shorter, and you won’t have as much daylight so you won’t be able to hike for as long. On the other hand, if you are hiking in a very hot climate, it may not be advisable to hike during the hottest part of the day. It is recommended that you do not hike for more than six hours each day. Be sure that you understand what all map symbols mean, and ensure that your planned route does not take you through terrain that you cannot cross. For example, if you plan to cross a river, where will you be able to cross safely? Have at least one detailed, alternative route. Ideally, you will have two or three routes, but you must have at least one. In case of emergency, you need to know how you can find help quickly. You also need to have alternative routes in case your planned route is not accessible for some reason.
This may sound scary, and in most cases, it will be for nothing, but it is better to be safe than sorry as nature can be very unpredictable. If you are hiking from place to place each day, let someone in the town know when you will be arriving. For example, if you plan to sleep at a hostel one night, tell them what your planned arrival time is, and what trail you are hiking. This way, they will be more aware if you don’t arrive within a couple of hours of your expected arrival.
During your waiting time, do some moderate exercise to get your body ready for the hike. You can also enjoy a short vacation before your hike, enjoying the area around the starting point, and meeting some other people who might also be doing the hike.
Consider the time of year as well. If you are hiking in the summer, be prepared for higher temperatures, but be aware that temperatures can still drop below freezing at night. During the winter, be prepared for potential freezing temperatures, as well as snow.
Make sure to choose a sunscreen that has an SPF of at least 30. Remember that the sun can still affect you even if it is overcast.
Squinting into the sun for a long time is likely to give you a headache. Snow can be very blinding, especially when it is sunny.
If you have the space, pack a warm weather hat and a cool weather hat. That way you will be prepared if the temperature drops significantly.
If you don’t have any hiking boots, and have purchased some new ones for your hike, be sure to break them in before the big hike. You should be wearing the boots you want to hike in during your training so that they will be broken in, and you will know that you can comfortably wear them for several hours. Don’t forget to pack plenty of fresh socks. In the winter, make sure the socks are thick and warm. In the summer, make sure the socks are designed to wick the sweat away from your feet.
Newer tents and sleeping bags can be folded up in to a remarkably small package, and weigh very little. Consider investing in a good one if you plan to go hiking often. If not, rent or borrow a tent and sleeping bag.
Some people prefer the more expensive inflatable pads, but be aware that these are typically heavier than foam pads, and can puncture if you don’t pay attention to where you put it. Foam pads are less expensive, but may also offer slightly less support. If you have room in your bag, consider taking both a foam and inflatable pad. This will give you double the comfort, and will provide the best insulation.
You could also pack food such as sandwiches, fruit, and other high carbohydrate foods. These may work fine if you will only need to have a snack on your hike, and won’t need to prepare any meals.
Be sure not to put your fingers in or around your mouth if you have applied insect repellent. Not only will it taste bad, it could possibly make you sick.
Most of the more popular trails offer free guides. Enquire about this online or over the phone before your hike begins.
Make sure that your kit contains the following: bandages, gauze, moleskin (to be used on blisters), pain medication, and allergy cream. You should also consider packing Diamox in your kit. Diamox is a medication that is commonly used to treat symptoms of altitude sickness if, for some reason, you are not able to ascend slowly (which is the best prevention for altitude sickness). [16] X Research source
During the hike, keep a 1-liter bottle of water in your pack, and drink often to keep yourself hydrated. If there are stops along the way, refill your bottle, even if you think you won’t need it.
You will want the snack to be high in carbohydrates, so you can quickly replenish your lost energy. [17] X Research source Beef jerky, chocolate, and hard candies offer good, light weight snack solutions.
Once you have reached an altitude above 6,000 feet (1,828 m) consider resting for a day or two to give your body some time to acclimate.
If you begin to experience nausea, a lack of hunger, a lack of thirst, or if you notice a headache, are feeling dizzy, having trouble breathing, or losing control of your coordination, stop. Tell another member of your hiking group. Don’t ignore these symptoms, as they may be early signs of altitude sickness. [19] X Research source Don’t try to tough it out. These symptoms may subside quickly with a bit of rest, but they could also turn into something more deadly if you aren’t careful.
If you feel that you are over-exerting yourself, stop and take a break for a few minutes to regain control of your breathing.
This may mean taking more time than you hoped, and may mean camping over night, so be prepared for this reality.
For example, if you slept at 6,000 feet the night before, you should not sleep above 7,500 feet the next night.
It may feel disappointing, but it is better to be safe than stuck on the top of a mountain with a person who is suffering from severe symptoms of altitude sickness.
