A multi-day hike requires endurance, whether you’re new or an old hand, regardless of the destination in mind, and it isn’t built overnight.
When you set your sights on your first-ever multi-day hike, you might have doubts about whether you are cut out for it physically. Being underprepared and unsure is a sure way to get you into trouble, whether it’s the Tour du Mont Blanc, the Camino de Ronda, or a local route.
The success of a long trek rests on getting yourself trail-ready by building stamina with the right plan. So to help you prep, we’ve compiled a manageable 6-week fitness plan to gradually boost your endurance for your first big hiking adventure.
Weeks 1 Through 2: Establishing A Baseline & Striving For Consistency
To take a long trek, your body needs to be accustomed to regular movement.
In the first couple of weeks, mileage and speed are unimportant. Your focus should be on consistency, accountability, and setting a physical routine.
Take A Daily Walk
You should start by setting aside 30 minutes to walk at least five days out of seven.
A regular walk will start getting your body used to the movement.
It will also help strengthen your cardiovascular system and response, and begin to strengthen your leg muscles.
Extra Tips: Picking routes with an incline can help to prepare you for different terrains.
Carry a small water bottle or backpack to mimic hiking gear; you can add to it as the weeks go by.
Strength Training Advice
On top of the regular walks, it is a good idea to pencil in a few bodyweight exercises such as squats, lunges, planks, and push-ups.
Try to do this twice a week for at least 20 minutes if you want to build muscle in the key areas needed for a lengthy hike.
Get Familiar With Your Gear
Hiking boots need breaking in, and the sooner the better. Use your first two weeks to find the right footwear and test out your backpack.
Begin by loading it with just a few pounds and build the weight up until the big day arrives. You don´t want to learn mid-trail that the straps hurt too much or your boots are problematic.
Weeks 3 Through 4: Upping the Duration & Intensity
With two solid weeks of consistency, you should be used to moving regularly. Now you can start to increase the intensity and duration. To build the stamina needed and start to mimic trail conditions more accurately.
Add a Real Trail Hike to Your Routine
Now is a good point to swap one of your daily walks for a real hiking trail. A good 2-3 hour round trip through uneven terrain is ideal.
It will help condition your body for elevation changes and train your legs.
If you intend to take trekking poles on your long-haul, then take them now to practice.
Workout Exercises to Include
To mimic cardiovascular demands, you might want to try stair climbing and treadmill sessions.
These exercises can help build your quad and glute strength to power you through a multi-day hike.
Aim for twice a week for 30–45 minutes.
Start to Pack Your Pack
It is also wise to start upping the weight in your pack on your walks to get used to the load, toughen your shoulders, hips, and core.
Try to build up to 25-30 pounds by the end of week 4, to prevent fatigue and burnout on your hiking adventure.
Week 5: Time For Simulation
By now, you should have noticed that your strength and stamina are improving, and it is time to condition yourself by simulating your upcoming hike.
Plan a Back-to-Back Hike
In your final week, you will want to start to conserve your energy, so week five is the perfect week to plan a back-to-back hike. Make it two consecutive days and hike somewhere between 5 and 8 miles on each.
This will give you a good idea of where your endurance is and your ability to recover and get moving again. Take your full setup with you—tent, food, shoes, and socks.
Nutrition & Hydration Considerations
During your penultimate week of training, start to plan your nutritional and hydration requirements.
You want energy boosting, compact, lightweight foods such as energy bars, dried fruits, and electrolyte drinks.
Tracking Progress
Fitness trackers and apps can help you log your hiking progress throughout your 6-week plan.
They provide good metrics on distance and elevation gain, helping you to spot where you need to improve and prepare ahead. They are also motivating and can help improve confidence and reduce doubts.
These devices determine your location by way of GPS or otherwise use your IP address.
If you want to simulate your upcoming hike, you can access country-specific trail maps and weather info with tools such as a VPN to give you an honorary French IP, for example.
Week 6: Tapering Off the Training
Rather than pushing your body to its limits right before your trip, easing off the week prior can better prepare you for all it will have to endure.
It might sound counterintuitive, but you want to arrive at the trailhead fresh, strong, rested, and injury-free.
Keep It Light & Gentle
In your final week, keep your body moving but don’t exert yourself. Stick to light walking, yoga, and stretching, and bring the frequency down to 3 or 4 days max. You want to maintain good circulation and let your muscles recover from the back-to-back hiking simulation of the week before.
Gear Checks & Mental Aspects
While you have a little more time, it’s the perfect opportunity to go over all of your gear, from shoes to backpack to water filtration. Make a checklist, lay it all out, and don’t forget to review your route and prepare mentally.
Focus On Sleep & Hydration
Recovery is paramount; you want plenty of rest before you set off. You should also focus on eating well and hydrating during this week.
It is just as important as the previous physical training you have put in.
While hiking in temperatures of 105°F, you can lose 4 percent of your body’s water reserves. This can lead to cramping and dehydration. That can lead to serious complications on a long hike.
Conclusion: Trail Ready
Taking your first multi-day is about more than your physical ability. Long hikes need preparation, confidence, the right gear, and above all, smart pacing to prevent burnout.
If you have never hiked over multiple days before, then you need to let your body adapt gradually, or you risk injury.
With luck, by executing our 6-week plan, you’ll get your body accustomed to what is to come and increase your chances of having an enjoyable, unforgettable first multi-day hike. Happy trails!