Our helpful tips for preparing your body and mind
How do you prepare for a hike?
detailed instructions
On a hike of moderate difficulty, you cover 10–20 km, which is 1.5 to 3 times the standard 10,000 steps
To feel comfortable on a hike, enjoy the scenery, and get the most out of your outdoor activities, you need to be prepared for physical exertion. An instructor won’t be able to relieve your knee pain, shoulder fatigue, or altitude sickness. Therefore, by following these simple rules, you can prepare yourself as thoroughly as possible for a mountain hike.
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Stay healthy
If you have a chronic condition or are heading to the mountains after an illness, your condition may worsen. As your body adapts to the hike, it uses all its energy to adjust to the new conditions. To avoid problems, consult your doctor before you leave.
If you have a chronic condition or are heading to the mountains after an illness, your condition may worsen. As your body adapts to the hike, it uses all its energy to adjust to the new conditions. To avoid problems, consult your doctor before you leave.
Building Endurance
Running is the best way for hikers to build endurance. The sooner you start, the easier it will be to handle the challenges of hiking. In winter, you can replace running with skiing or using a treadmill.
Running is the best way for hikers to build endurance. The sooner you start, the easier it will be to handle the challenges of hiking. In winter, you can replace running with skiing or using a treadmill.
How can I run without hurting myself?
Start preparing for your runs: find a good pair of cushioned running shoes and watch videos to learn proper running form. Join a running club or community—they’re very popular right now. Look for groups in your area on social media. Training with others will help you stay motivated, and a coach can correct common beginner mistakes.
Start gradually. If you’re new to running, don’t try to run 10 km right away. Start with 1–3 km or 15–20 minutes at a comfortable pace that allows you to breathe easily. Increase your time and distance every one to two weeks.
Don’t focus on speed—it’s not about going fast, but about endurance. It’s more effective to train your heart by focusing on time rather than kilometers. Your goal is to learn to run for an hour without stopping (but build up gradually).
Train regularly. Running 15 km once a month won’t get you results—your muscles will forget the workout. Plan your workouts so that you have 2–3 rest days each week. Don’t stick to a strict schedule; go by how you feel.
Once you’ve mastered a steady 40–60-minute run with even breathing, add interval training. Toward the end of your run, try sprinting 100–200 m at maximum speed. This will help your “warmed-up” muscles adapt to the hypoxia typical of high altitudes. Recover your breathing with a slow jog or a brisk walk, but don’t stop completely.
Running up and down stairs yields good results. Start light, then add a weighted backpack. Plant your feet firmly on each step, and be sure to run downhill—different muscle groups are engaged during descents than during ascents.
Start gradually. If you’re new to running, don’t try to run 10 km right away. Start with 1–3 km or 15–20 minutes at a comfortable pace that allows you to breathe easily. Increase your time and distance every one to two weeks.
Don’t focus on speed—it’s not about going fast, but about endurance. It’s more effective to train your heart by focusing on time rather than kilometers. Your goal is to learn to run for an hour without stopping (but build up gradually).
Train regularly. Running 15 km once a month won’t get you results—your muscles will forget the workout. Plan your workouts so that you have 2–3 rest days each week. Don’t stick to a strict schedule; go by how you feel.
Once you’ve mastered a steady 40–60-minute run with even breathing, add interval training. Toward the end of your run, try sprinting 100–200 m at maximum speed. This will help your “warmed-up” muscles adapt to the hypoxia typical of high altitudes. Recover your breathing with a slow jog or a brisk walk, but don’t stop completely.
Running up and down stairs yields good results. Start light, then add a weighted backpack. Plant your feet firmly on each step, and be sure to run downhill—different muscle groups are engaged during descents than during ascents.
Strengthen muscles and joints
It is recommended that you get into the habit of drinking enough water ahead of time. This habit will be very helpful during periods of intense physical activity on a hike. To replenish salts and electrolytes, you can add effervescent sports drink tablets or rehydration powders to your water, keeping in mind that some of them have a distinctive taste.
- To strengthen your knees, it is recommended to do squats on both legs or on one leg; you can use your other leg to support yourself on the floor.
- Push-ups and pull-ups on a horizontal bar are good for the shoulder girdle; this is especially important for water excursions.
- You can strengthen your back and leg muscles by doing forward and downward bends, as well as leg swings toward your hands, which also improve your balance and spinal flexibility.
- For the abdominal muscles, sit-ups, including trunk raises and crunches, are recommended.
- Various exercises are beneficial for the ankle, such as standing on the balls of your feet, rolling onto your heels, and gentle stretching.
Nutrition and Hydration
It is extremely important to provide your body with sufficient energy and nutrients during a hiking trip. Don’t skip meals before heading into the mountains; instead, plan a well-balanced meal plan rich in protein, vitamins, and minerals, including fresh fruits and vegetables. Potassium and magnesium—found in nuts, dried fruits, baked potatoes, legumes, and grains—are especially beneficial for the heart.It is recommended that you get into the habit of drinking enough water ahead of time. This habit will be very helpful during periods of intense physical activity on a hike. To replenish salts and electrolytes, you can add effervescent sports drink tablets or rehydration powders to your water, keeping in mind that some of them have a distinctive taste.
It is recommended to start taking a multivitamin 2–4 weeks before the hike. It’s a good idea to bring effervescent vitamin C tablets, which you can easily dissolve in a bottle of water and drink throughout the day.
Bad Habits?!
When it comes to hiking in the mountains or whitewater rafting, quitting smoking might seem like a logical step.
However, if you’ve been a long-time, regular smoker, quitting on the first day of your trip can put serious stress on your body and make it harder for you to adjust.
It’s recommended to take a middle-of-the-road approach: gradually reduce the number of cigarettes and avoid smoking during hikes. As for alcohol, drinking it on days of active travel can not only be unsafe but also create a negative impression of your participation in the trip.
When it comes to hiking in the mountains or whitewater rafting, quitting smoking might seem like a logical step.
However, if you’ve been a long-time, regular smoker, quitting on the first day of your trip can put serious stress on your body and make it harder for you to adjust.
It’s recommended to take a middle-of-the-road approach: gradually reduce the number of cigarettes and avoid smoking during hikes. As for alcohol, drinking it on days of active travel can not only be unsafe but also create a negative impression of your participation in the trip.
If you notice any changes in how you feel during the hike, be sure to let the guide know!
Travel smart and take care of yourself!
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