How to Train for Hiking A Beginner’s Guide to Building Strength and Endurance. Being out in nature reveals a profound aspect of humanity. It’s the wilderness within us that longs to break free the moment our feet touch the ground. There’s a certain calm in the way trees blur into green tunnels and mountains disappear into the clouds. Hiking has the same effect.
You can be an enthusiastic walker too! All you need is the right guidance, a solid training plan, and some discipline. If it feels overwhelming, you can always seek help from a personal trainer. They can guide you through it.
Week 1–2: Baby Steps
Before you learn how to hike, you will likely need to relearn the basics of walking. It may seem strange, but at this stage, you need to let go of your normal walking style. Focus on learning the true technique of walking. What does that mean?
We’re talking about letting go of those lazy, half-hearted shuffles from your desk to the kitchen. Practice taking long, purposeful strides. Each step should know where it lands. This will wake up sleepy muscles and channel energy into your legs.
Take brisk walks around your neighborhood or local park. Do this three to four times a week and stay consistent. Begin with around 20–30 minutes per session (don’t focus on speed; build your stamina). Walk tall, engage your core, and swing your arms.
This stage makes your body move for a long time. Many of us haven’t done this since we were kids. Once you get the hang of it, add some bodyweight exercises to your routine. Think about squats, lunges, glute bridges, and planks. Begin with two to three rounds a couple of times a week.
Don’t skip mobility! Before and after each session, even a walk, take 5–10 minutes for gentle stretches. Focus on calf stretches, hip openers, spinal twists, and more. Your future self will thank you when you’re puffing halfway up a trail.
Week 3–4: Run for the Hills!
Yes, exactly as it sounds. It’s time to take on a few small hills! Now that your body is used to regular movement, it’s time to raise the bar. This is where it starts to feel more like actual hiking.
No hills nearby? Don’t give up—use your stairs or a treadmill with an incline. Add two walks each week that include a challenging incline. These should be shorter and slower but steeper. Your lungs (and legs) will start to learn to work harder and faster.
Increase your strength training at the same time. Add some step-ups, resistance band exercises, or light dumbbells if you have them. Focus on compound movements. Squats, deadlifts, press-ups, and step-ups are great for your trail fitness.
Pro tip: The key is balance.
Let’s pause from our intense training for a quick, important tip. Many hikers overlook this secret weapon, which can cost them: balance work.
Trails are unpredictable. You’ll have roots to step over, rocks to dodge, and sudden dips to watch for, all of which challenge your stability. The best way to prepare for these is to do balance exercises. Start with something easy. Stand on one leg while you brush your teeth. Or, walk heel-to-toe in a straight line. It may seem small, but it’s very useful. It builds ankle strength and helps prevent injuries on tricky terrain.
Week 5: The Hiker’s Mindset
It’s time to start trying a few short hikes whenever you can. Think of them as a reward for all your hard work—a chance to test your progress and enjoy the benefits.
By now you’ll have clocked up a fair few miles. Your muscles are stronger. Your lungs work better. Also, your mind is starting to beat the fear of the unknown.
Hiking is as much mental as physical. There’s always a moment when your legs ache, your breathing gets heavier, and a small voice asks, “Why are we doing this?” Training your mind to push past that moment is as important as building strong legs.
Extend your longer walks to 60 or 90 minutes, incorporating some elevation. Wear the rucksack you will use on your hike, and load it with water, snacks, and extra layers. Your body needs to get used to moving under load.
Simulate real hike conditions. Have a light snack before and after. Sip water often. Find out which snacks give you the best energy. Whether it’s trail mix, dried fruit, biltong, or cereal bars, it should be something you enjoy.
Week 6: Dress Rehearsals
Do a full gear test before your hike. Wear the boots, socks, rucksack, and even the sunscreen. Notice any rubbing, check what fits well, and decide what you can leave behind. You don’t want to discover your new walking boots give you blisters halfway through a five-hour trail.
Stay active with light activities like walking, stretching, and strength work. Lower the intensity to feel fresh for the big day. Visualize your hike as you prepare. Imagine how you’ll feel at the start, halfway through, and when you cross the finish.