How to Train for Backpacking: A Comprehensive Guide for Beginners

Hello everyone, are you ready for some more action, thrill and fun? I couldn’t believe this, but, The Outdoor Foundation has it that trail-based backpacking, as a physical activity, has grown by an astounding 62% in the last decade. Crazy, right? But here’s the thing – as someone who’s fall-on-face multiple, I need you to know that, effective training is the magic behind turning those backpacker dreams into a reality.
Believe me, I discovered that one day that you can’t wake up one morning and put on a pack and go and challenge the mountains. Nope, it doesn’t, it requires some serious preparation in advance. Well don’t panic I’ll be here for you in a second!laughs Here in this guide, I will not hold anything back as I hold your hand and teach you “how to train for backpacking”. Starting with revving up your heart rate all the way to developing those trail-busting muscles, that is, and of course, how to strengthen the noggin nicely for the mental part of the Journey.
Well, I suppose it is high time we got started (especially you if you’re planning on going hiking soon – or perhaps, right now – and me, getting ready for my early morning slippers walks!).

Why Training for Backpacking is Crucial

Alright, picture this: You know, the feeling when you are climbing a steep hill and your legs are incredibly shaky, your throat is burned, and you aren’t even sure that your backpack is not filled with sand. Sound fun? Yeah, not so much. That is why training is so freakin’ important!

It is also important to note that; ‘Backpacking isn’t just a walk in the park (though sometimes it literally is).’ Before setting out, it’s crucial to learn how to train for backpacking, as it’s a total body exercise routine that will challenge every muscle and every fiber in your body as you’d never expected. It is like being thrown in the battlefield fully armed carrying an exceedingly heavy rucksack as well as trying to jump with loaded gear over a treacherous terrain plus enduring the elements that weather bestows on you. The process is thrilling, but when you are on the other end of it, it can be extremely harsh if you have no idea of what is going on.

Here’s the deal:

1. Physical demands: Backpacking can be done compared to doing marathon, strength training and also yoga exercises. That is why you often need special endurance, strength and the flexibility to take on those trails.
2. Injury prevention: One soreness is a twisted ankle, or a pulled muscle and such an incident is likely to spoil even a well-planned holiday. Correct training aids your body to cope with the stress effects which minimizes on the likelihood for such injuries.
3. Enjoyment factor: Come on: how can anyone admire breathtaking views when one hardly breathes, or when the skin on the hands is sore? The more fit you are, the better time you’ll have with the activity.

This is a story of my first “real” backpacking trip. I consider myself to be fairly fit and truly, the second day I was cursing each and every one of the hills that I had to cycle up and considering walking back to civilization. Do not be like me in the past, train effectively, and later on, you will be grateful that you have been enjoying your out there best trail life.

Assessing Your Current Fitness Level

So basically to get to the actual point of training, we need to understand what level you are in. Oh no, I don’t mean scare you off and make you run a marathon tomorrow or something (as much as I would love it). Let’s just perform a basic TNA to assess the potential we are operating with here.

Try these simple tests which are important for how to train for backpacking:

1. The “How Many Stairs Can I Climb Before I Start Wheezing” Test: Go to a building with many flights of stairs and try to take as many flights as you can, before being tired. Writing an ebook takes time, if you are dying after one flight then boy do we have a lot of work to do!
2. The “Backpack Shuffle”: Pick up a backpack, fill it to the weight of about 20 to 30 pounds, let it contain books, cans or anything that you can imagine then you try to walk all the way to where your shoulders are calling it quits. Extra points if you are able to walk around that round block without halting!
3. The “Squat ’til You Drop” Challenge: Try seeing how much bodyweight squat you can perform until your legs felt like soggy noodles. This will get a sense of the state of your legs we are in for tomorrow fellows.
4. The “Plank-a-thon”: Do a plank position and count the number of minutes spent on it. If you cannot get through 30 seconds you may need to give your core some attention.

Now think to yourself, are these results good enough? A few months ago, I started doing this kind of exercises and when I was doing the plank was surprised to note that, I could not last more than 20 odd seconds without some serious trembling in my arms. That was resigning but at least it set me somewhere I could begin.

Consequently, establish certain realistic objectives that should be achieved when using the results acquired in your work. Owning to such challenges, maybe set the challenge of performing three flights without getting tired in a one-month period if you were challenged by the stairs. If your ‘backpack shuffle’ was more like a stumbling, start aiming for a thirty-minute walk with that pack. Learning how to train for backpacking is key here, as it helps you build stamina and improve your endurance gradually.

As you may recall, no one is born as an expert. The important thing to note is that you are already on the first step of actually becoming a backpacking boss in general if not in this epic nature.

Cardiovascular Training for Backpacking

Okay it’s time to get the blood flowing! Cardio is the main component of the fitness regime required by backpacking. That is the very element that will enable you to overcome those eternal up hills, and not nearly drop dead on the spot.
Therefore, as I write this you are probably thinking – “Cardio? THAT’s not for me”. I used to be the same way. However, once I discovered the best programmes suitable for me, I can now easily go through them of it is not a complete bore and at times, fun even.
Here are some cardio exercises that’ll get you trail-ready:Here are some cardio exercises that’ll get you trail-ready:

Hiking (duh!): If you can’t do it yourselves, pay to get it done professionally. One should start with small local trails and then gradually build up day’s distance and elevation.
Stair climbing: I am sure that all of you recall the stair test which we did at the beginning of the semester. So now you know exactly the time to become friends with those stairs you were avoiding all along.
Cycling: Perfect for developing leg strength in equal to the impact of running but with less pressure on the joints.
Swimming: Great excellent exercise that does not put much pressure on the bones and joints of the body.
HIIT (High-Intensity Interval Training): High repetition and low volume exercises and giving some time breaks in between. It’s like trail intervals!

Here’s a sample cardio plan to get you started:Here’s a sample cardio plan to get you started:

Week 1-2:

Three times a week, with 20-30 minutes on each occasion
Combination of walking, some jogging and stepping or climbing some stairs

Week 3-4:

Three to Four days per week for an average of thirty to forty minutes per session.
Spare some HIIT (30-30seconds with intense heat and then take a 30 seconds break in between with ten rounds).

Week 5-6:

The total amount of recommended PA is 150 minutes/week, or 4 days/week, 40-50 minutes per session.
Extended walking on the weekends, keep HIIT, incorporate cycling or swimming

Remember, there are principles to follow, so what is important is to ever increase the intensity and duration. Do not attempt to overdo it and become a hero by turning from a couch potato to a marathon runner within the shortest time possible. No way, I was going to risk it, and last time I attempted it, I could hardly walk for a whole week, like an old man of 80 years.

Oh, and here’s a pro tip: Don’t let cardio become boring! Here are tips on how to train for backpacking and make your cardio fun! During the training sessions, I began listening to very funny podcasts; thus, an hour of hiking passed me in the blink of an eye. I never understood that weird facts could be so fascinating until I AM SNEEZING HERE WHILE WHEEZING UP A HILL.

Strength Training Exercises for Backpackers

Okay, future trail warriors, it is time to hit the iron! Well, maybe not iron exactly – we’re not heading for a gym and looking to turn ourselves into body builders are we? But we do need some built to be able to handle that heavy pack more so when tackling uneven terrains.
Focus on these key areas:Focus on these key areas:

Legs: These bad boys are going to haul you and your pack for miles.
Core: A strong core also aids in balance and also takes certain amount of pressure off the back.
Upper body: For those, who are going to scrambling and carry the pack, it will be necessary.

Here’s a sample strength routine you can do 2-3 times a week:Here’s a sample strength routine you can do 2-3 times a week:

• Squats: thirty bouts of 10-15 reps (Pro tip: You use some of the water bottles also in the event that you wish to add some weight as you work through the exercise.
• Lunges: 3 sets 10 repetition on each leg (It is recommended to do it combined with forward, backward, and side lunges)
• Step-ups: 3 sets of ten repetitions of each leg. As for the pre-Easter practices, use a sturdy chair or low table – but don’t try to do what I did and fall off, quite embarrassingly, at that!)
• Plank: 3 sets, duration 30-60. sec (But if you are shaking like a leaf, you are doing it correctly. )
• Russian twists: However, one should do 3 sets of these 20 repetitions on a regular basis.

But now, I am going to explain all that you are wondering – is it necessary to do all the above? Going down below a little narrative: When I was on my first backpacking trip, I believed my leg muscles were rather good due to the constant walking I used to do. But by the second day, my quads were killing me, and I had the walk of a two-year-old giraffe. Better yet, don’t be like me – learn how to train for backpacking and get the heck out and train those muscles!

Building Endurance with Loaded Hikes

Okay, everybody, it is time to go for the loaded hikes, which in turn requires cardio and strength training. This is where the proverbial meets the trail, or as it is said in the lyrics of a song – this is where the real rubs off!

Now I know what you are thinking, ‘Hiking?’ We have not talked about it, right? Well, yes and no! Learning how to train for backpacking means this isn’t your ordinary hiking. It will be more about putting on a backpack and literally getting out on the trails, simulating a real backpacking circumstance.

Here’s how to get started:Here’s how to get started:

1. Start small: First up should be short hikes for a few hours, at most, with little or no backpacking gear (less than 15 pounds). Just trust me on this one, lifting it will feel a lot heavier than you will think it is.
2. Gradually increase distance and weight: Every week, attempt to hike some more distance or carry some extra weight, that is a pound or two, if possible. The idea is to gradually progress to the distance and mass of the pack that you will be using while on your trip.
3. Mix up the terrain: Ideally, choose trails which contain different types of surfaces including inclines, declines, rocky territory and so on Your local trails may not be in the Himalayas but think out of the box!
4. Practice proper form: Tuck the chest out, keep the back straight and if available, use the walking sticks. Maintaining good form will pay off in the long run and it’s the best thing a player can do so that they don’t end up in so much of a pain later.

Here’s a sample progression:

1. Week 1 : 2-mile walk on and off trail with a 15 pound pack
2. Week 2: The final task of one 3-miles carrying at least 20 pounds of personal gear.
3. Week 3: 4 miles with 25 pounds of weight on the back
4. Week 4: Hike 5 Miles With A 30 Pound Pack

The feeling I had the first time I loaded a hike will ever slip off my memory. I believed I was clever while cramming my pack with textbooks (well, they are heavy, aren’t they)? Visibility in the narrow, rocky path was limited and shortly after the first mile I can said to myself that I had been very stupid. The pack was firmly digging into my shoulders, my back caused me immense pain and I was sure I would be falling backward at any moment.

Learn from my mistakes:

1. Ensure that you have a good well fitted backpack. You will probably find that the position is much easier on your shoulders and back.
2. Pack with clothing or sleeping bags or any soft materials which can fill voids and then put in heavy things.
3. Place the weight fairly and ensure the heavy weight falls close to your spine.

Oh, and here’s a quirky tip: This means that one should start with practice of setting up camp with the pack fully loaded. Now I know it is rather unorthodox to suggest it but I insist it is life altering. That had happened the first time I attempted to pitch a tent after a long day of hiking I nearly rammed my intestines on a tent pole because I could not maneuver with my pack. Now I feel that I can put up a tent expertly even if I am dead on my legs and, moreover, my pack is trying to transform me into a turtle.
It is however important to bear in mind that the aim of these loaded hikes is not to set records. Well, it is simply training – reaching the endpoint, adapting to your equipment and identifying such strategies that you find appropriate. So do not hurry, see the beautiful surroundings and probably develop the perfect trail mix munching skills as well. Besides, chasing away whoever was out there was definitely a necessity when you are a backpacker, was it not?

Flexibility and Balance Training

So here are the words, future backpacking superstars: It’s time to get bendy! Now, perhaps, you will ask, ‘Flexibility, balance? I did not know we were training for circus acts!’ Well, believe me, this is very essential if you want to avoid an injury or better yet, stay nimble on the trail.

Let’s break it down:

Flexibility: Flexing is not something that only the yoga lovers can practice. It aids in the prevention of injuries, lessens the stiffness that is often felt in muscles after exercising and increases your flexibility. Also it feels good enough especially after a day of hiking.

Here are some key stretches for hikers:Here are some key stretches for hikers:

Hamstring stretch: Kneel on the floor with the legs flat on the floor and extend your arms and touch your toes. Well, if you can’t touch them, do not worry – I could not at the beginning, as well.
Quad stretch: Stance foot on one leg and flex your knee towards your butts and hold. This particular kata try not to topple over (unlike me the first 50 times).
Hip flexor stretch: Proceed forward, but retain the strength of your spine. Feel the burn!
Calf stretch: The first step is to step forward with the foot and then placing the back leg straight and try to push the body forward on the leg. Your calf muscles will enjoy all those uphill strolls.

Balance:

As every hiker should know, it is good balance which is as good as a secret power. It allows one to avoid most obstacles or to at least avoid crashing terribly, which I have done ample over the years as a bicycle trails downhill WARRIOR!

Try these balance exercises:

1. Single-leg stand: That is the reason one should begin with standing on one leg for thirty seconds in the morning. Either when that is easy to do, shut your eyes. Yeah, it seems easier, but It is far from it.
2. Wobble board or balance disk: If you have access to one, it increases the stability and these are pictured below. No wobble board? That is why, a couch cushion also comes in handy.Wobble board or balance disk: If one is available, these will help in boosting the stability as they are famous for that. No wobble board? That works too So, here you go, a couch cushion is also perfect!!
3. Heel-to-toe walk: Imagine that you are on a tightrope and you are walking straight; make sure you put your heal right in front of your toes.
4. Tree pose: Get your om on. Balance with the right leg and put your left foot on your knee and hold it. Extra credit if you can do this with a camp stove and waiting for water to boil!

Okay, honestly speaking, when I began to add some elements of flexibility and balance to my training, I felt quite ridiculous. I could have been seen swaying around my living room, and probably resembled a drunk bird, more specifically, a flamingo. But you know what? Learning how to train for backpacking really paid off big time when we were on the trail.

Once, I was walking through the jungle when I came across a number of difficulties, for instance, crossing a log bridge over a creek. The pre-balance training me would have gone for a swim without any warning. However, all those exercises which made me look like a buffoon (only slightly) helped me to cross it like a superhero (alright, like a slightly awkward superhero), yet I did not get wet!
Here’s a pro tip: Try to perform these exercises as often as possible during the day. Try to exercise during the commercials of your favorite show, try to stand while brushing your teeth or do the heel-to-toe walk when walking to the kitchen. This is how your trail performance will be enhanced and perhaps you get to amaze your friends with how nimble you have become!
But let’s bear in mind that flexibility and balance training are not as exciting as, say, the joy of overcoming a large hill or using backpack strength training to lift ironing heaters, but it is an indispensable part of backpacking fitness. Add some shake in your movement and your body will thank you when you will be gliding across the challenging terrains!

Nutrition and Hydration for Backpacking Training

Ok, you trail mix-popping folks, let’s discuss what else to feed that backpacking machine I like to call the body! Nutrition and hydration are probably the best supporting elements for all the hard work performed to build the physique and strength. Learning how to train for backpacking also means understanding how to fuel your body properly.

H2O is important – It goes without saying that any good diet plan needs to start with a clear rule: drink lots of water. It’s okay as long as water is now your best buddy.

Here’s the deal:

1. Consume ‘water’ as if it’s your responsibility to down it. Ideally you should drink 2-3 litres a day or more if you do a lot of training.
2. Don’t wait till you are thirsty. By then, they are already dehydrated and this is a dangerous thing to allow to happen to our body.
3. The other suggestion to improve the literature is to invest in a good water bottle or hydration bladder. It is a reliable tool which might seem like a piece of jewelry, but in fact will be extremely helpful.

Now, onto the grub. Proper diet during training aids in muscle gain, faster recuperation, your hikes will then be energetic to the core. Here are some tips:

1. Protein is your pal. In addition, it aid in tissue repair within muscles that were through training. To be specific, go for more products like lean meats, fish, beans, and eggs.
2. Don’t fear the carbs. They are the first choice of your body when it comes to getting a energy supply. That’s right whole grains, fruits and vegetables are your best friend.
3. The good fats are also on your side as well, so make them a part of your daily meals. They give extended source of power during those extended training sessions. Some of the recommended foods are avocados, nuts and added olive oil.

As for the story you’ve been waiting for, here it is: Some time ago I decided that I can sustain my training with only energy bars and coffee. Big mistake! I felt rather lively for about a week before I slept like a new born for the next one week, sleeping as though I was on an Olympic level black terrain skiing. Let me give you a word of advice, folks – do not take the processed foods, go for the whole foods.

Here’s a sample meal plan for a training day:Here’s a sample meal plan for a training day:

1. Breakfast: Plain oatmeal with berries and a tablespoon of almond butter.
2. Snack: Apple slices with cheese is a delicious and healthy food item that is loved by people of all ages.
3. Lunch: Turkey, avocado and veggies on whole meal wrap
4. Pre-workout snack: A banana with some trail mix several of them
5. Dinner: Barbequed chicken, sweet potato and brochures
6. but wait, there is more: you have to actually mimic the eating trail experience by eating like that. Why? Because your body also needs to adapt to eating whilst you are walking or running. Also, it’s an excellent reason to consume more trail mix (as if there is a need for a reason, right?).
7. Try this: While you are preparing for your loaded hikes, consume the kinds of snacks and meals you intend to use while on the backpacking adventure. This way we are able to know what agreement we shall suffer in our stomachs as well as what makes us run to the nearest tree (yes, believe it, you would not want to learn this the hard way while on the actual trail).

Oh, and here’s a quirky tip I learned the hard way: One thing I learned is that you can start the consumption of the trail snacks with the gloves on. Sounds weird, right? Try to picture this as it is you are cold your hands are frozen and you are trying to open an energy bar covered with a foil. It is as twisted as the race to destroy the awful plastic packaging wars. After just a small practice, you will be a master of wrapper-opening within no doubt!

Mental Preparation for Backpacking

Okay, my trail champions, what is that biggest muscle that you have to tone regularly – yes, you’ve guessed it – your brain! Yes, this mental preparation is as important as all that physical work we’ve been discussing all this time. Learning how to train for backpacking involves not just physical endurance but mental toughness as well.

Here’s the deal: backpacking is not only a test of your endurance or the quality of your backpack. Even though it can be dire for a team, it’s also a mental challenge. You’re going to endure steep inclines, poor weather, and there’ll be times when you ask yourself: What was I thinking here? But with the right mental warm-up, you’re going to get through it and feel like the total rockstar that you are at the end.

Let’s break it down:

Build confidence through training:
Each and every workout session, each and every time you loaded the hiking and every squat you perform – all these contribute as deposit to your confidence chest. Think about all the proven progress done by yourself. If you’re into that sort of thing, then maintain a training journal. I began to start taking selfies after almost every session –- for records, but most especially because I looked funny all flushed and with sweat-drenched hair. Hey, whatever works, right?

Visualization techniques:
Climb inside your head and picture yourself mashing that trail. Imagine yourself as you are standing on the peak, pitching the tent with ease, or crossing the stream with out being swept away by the current. It may seem a little absurd at first (some of me felt as though I was pretending to be an adult) but it is very effective!

Develop a positive mindset:
This one’s huge. It is therefore important to; make up your mind as to how you will approach such a situation when you are out there on the trail. During the training, try to use positive words to yourself. Replace “This hill is killing me” with “I am being built up with every step” yea cheesy… but it works.

Embrace discomfort:
Okay, okay, let’s be perfectly honest – some of the experiences that come with backpacking are frankly stupid uncomfortable. They tire you out; they sore you up; you’re sweating half the time. When on your training, you will have to learn how to be comfortable with feeling uncomfortable. The ones I can recommend include taking cold showers, sitting on uncomfortable chairs or better still wearing the pack at home. Yes, it sounds strange but it is one of the ways that can be used to develop strong mental individuals.

Practice mindfulness:
Staying engaged in what you are doing can assist you overcome those obstacles and make the most out of the experience. What is more, even though it can be tough to do during certain parts of a workout – one can try some simple meditation, or just concentrate on his or her breath.

Well, now I will share with you the experience when I was a complete moron on the mental side of things. I was climbing steeply and thinking how hard this cycling is and how I don’t like it when a young man and woman, both old but very active, ran past me. That is when I discovered – why can they grin while doing it, I can grin too The whole thing is in the attitude.
Here’s a quirky mental training tip: Design a hiking trail personality. Name a trail name that you want to have and try to describe this part of yourself. Are they resilient? Patient? Indicated by the spirit of always taking new challenges? You should harness this persona during the training and while on the trail. My trail persona is “Switchback Sally” or she ain’t afraid of a hill no matter how steep and winding (she’s huffing and puffing like a broken accordion, though).
So, it is important to understand that mental preparation is not about not getting tired or not being discouraged. It’s about having the resources to overcome them feels that may come with the weight of responsibilities. Yes, my friends, embrace the suck, locate your inner trail warrior and prepare to astound yourself with what you’re able to do.

Gear Training: Getting Used to Your Equipment

Okay, car enthusiasts, let’s discuss one of the most ignored and perhaps the most important things to consider before going backpacking – getting intimate with your stuff. Mastering how to train for backpacking also means getting to know your gear inside and out. Nothing sucks more than being somewhere halfway up a mountain and realizing that you’re clueless on how to operate that new water filter you had purchased quite some time ago.

Here’s the lowdown on gear training:

Breaking in hiking boots:
Its time you started pampering your feet a little since they are your most valuable asset on the trail. Take your hiking boots for instance, do not wait to wear them for the first time when you are out for a trip.

Break them in gradually:

1. So the first thing you should do is to wear them in your home or anywhere in private (don’t worry, you’ll look ridiculous – that’s normal).
2. Gradual advancing to walking for a short distance within the neighborhood.
3. Lastly, you are expected to use them on the training hikes.
4. Pro tip: Done in this process, wear the socks you shall take when hiking. Imagine putting on your boots without thick socks on only to end up with huge blisters when you put on thick hiking socks on the trail. Dear people, do not follow my example and experience this terrible pain.

Practicing with your backpack:

It is ‘me and my pack’ thing like with the turtle shell – it is part of you. Here’s how:

Tighten it properly (this may take some time whereby you have to use trial and error).
Wear it while going about the house and doing other activities (If vacuuming could be an adventure then consider me an explorer!).
You have to familiarise yourself with it and keep on rehearsing on how to pack and unpack it.
Funny story: Once I actually spent an entire night of Netflix marathoning, with my fully equipped pack. When I told this to my roommate, she responded; ‘Mudhara ndiko panobhadha, nokupfeka haidzwa!’

Familiarizing yourself with camping gear:

There is nothing that can express the feeling of a novice more than when you are trying to pitch your tent by the time the sun sets and there are a number of mosquitoes around. Practice, practice, practice!

Pitch and uninstall your tent many times and record the time it takes so as to make it playful.
Get familiar with your camping stove (by preferably not doing it in your house because you don’t want to have a trouble shooting with the smoke alarm).
How about testing water filter or purification system that you have at your home?

Test your sleep system: Your sleeping bag and pad should be very important when selecting them since they provide you with a good sleeping place when on the trail. Try them out before your trip:Try them out before your trip.

I decided to have a backyard campout, or the living room floor if we are living in an apartment.
Zippers control the mummy hood of your sleeping bag If you can’t do this without choking yourself do it at night with a torch.

Embarrassing admission:

It could take me hours to get fully dressed most of the time, so yes I once zipped my sleeping bag around me and had to writhe like a caterpillar to get out. It is far preferable to get to know everything mentioned at home, isn’t it?

Learn to use your navigation tools:

Whether you’re using a map and compass or a GPS device, practice makes perfect:Whether you’re using a map and compass or a GPS device, practice makes perfect:

• Let them accompany you when you go for your training hikes
• It will help to attempt to find your way to your local park or any neighborhood.
• Training in different climate (yes even in the rainy season).
• Cautionary tale: One time in a team that I was leading, they followed me in the wrong direction because the map I was using was the wrongside up. Don’t be that person!
• This is why it is extremely important, that all your gear feels as if it is your own body parts, rather than tools. Less gear-related issues equals more time to actually get out and hike, not be frustrated with so many layers and having to use your arms to zip up your jacket, or to be aggravated by using the wrong fuel for your stove (trust me, this makes the dragon sound like).
• Oh, and here’s a final quirky tip: Organise a fashion show of gears! Climb into all the hiking clothes you can find, pack your gear and show-off to the world. It is a fun way to make sure of how everything feels like fitting and who knows, you might become the modeling trail. Perhaps try not to put up those pictures on whatever platform you’re using to look for partners – unless you’re looking to find more fellow enthusiasts, then go ahead!

Creating a Training Schedule

Are you ready future trail warriors It is time to build the training program for the new couch potato to the new backpacking boss. Fear not, we will not be training from squat from zero direct to hero mode – gradual progression is the key (and for preventing injuries too).

Here’s a sample 12-week training plan for beginners:Here’s a sample 12-week training plan for beginners:

Week 1-4: Build of Proper Ground

This exercise should consist of 3 days cardio each day having 30 minutes duration.
2 days strength training
1 day flexibility/balance
1 rest day
Weekend: 2-3 hours in engulded terrain requiring 0-2 day hike (unloaded)

Week 5-8: Increasing Intensity

• 3 day of cardio (45 min each, add some HIIT)
• 2 days cardio Training Trees (justify increase in weights/reps)
• 1 day flexibility/balance
• 1 rest day
• Weekend: DAY HIKES (;) 4-5 mile day hike (Starting load: 10 – 15 lbs)

Week 9-12: Trail Ready

• 3 days cardio – 60 minutes each with hill training
• 2 days of strength (options should include functional exercises).
• 1 day flexibility/balance
• 1 rest day
• Weekend: 6-8 miles including increase pack weight 20-30 lb

However, it’s important to understand that this schedule, which I will reveal in a moment, is not quite fixed. It is not even precise like a Sat nav, giving clear directions as to where to turn left or right. In other words, one has to follow the body’s signs and make sure that everything is okay. Understanding how to train for backpacking means recognizing that some weeks you could feel like a mountain goat leaping across hills with utmost vigor. Sometimes you may feel like an office employee struggling to get through the work week, or other weeks you may feel like a sloth struggling to climb a greased pole. And that’s okay!

Here are some tips for making your training schedule work for you:Here are some tips for making your training schedule work for you:

1. Be consistent, but flexible: It is good to adhere as much as possible to your time table but that is not always possible due to various interruptions. In other words, missing a particular workout will not put an end to the results that you desire.
2. Mix it up: It is often said and rightly so that variety is the spice of life and therefore the way to avoid boredom. Instead of the normal usual regular strolling around the neighborhood, try strolling in a park with a real trail. Learn how to use the different work out equipment in strength training. Oh Well, just turn on the music and dance like no one is watching – it also counts!
3. Track your progress: Writing down what you did during training or using a fitness application. Sometimes, just a glance at the progress tells a lot when you don’t feel like getting out of bed.
4. Find a training buddy: Better still, it’s always fun to share the fun with a friend. Also, one cannot afford to quit an exercise regimen knowing that someone is waiting for him or her to accompany him or her in the exercise.
5. Reward yourself: Have sub-daily goals and always take time to joy when you’re off from them. Perhaps a new tool, some expensive energy bar, or even a guilt-free movie marathon on the couch.

Well, now, let me share with you my experience of the attempt to complete in one week the amount of training needed for a month before the journey. Bad idea, folks. I was so sore that I was struggling to even stand never mind go out for a hike. Of course it does; but what would it be like if instead of gradually accelerating in the last few steps the tortoise started getting faster and overtaking the hare.
Oh, and here’s a quirky tip: Develop a training playlist that should be as long as hiking plan. Carry it around during your workouts, and come Trail time, it turns into your trainer thereby reminding you of all the efforts you made.
Do not forget that the aim is not to turn into a professional sportsman. It’s to work your body up and your mind for the great journey you are about to undergo. Therefore, put on those boots, adjust the rucksack on your back and let’s go for training! Your future trail self will thank you when you’re jogging up mountains as though you own the place, only stopping for a moment to appreciate the view (and perhaps, grab a handful of trail mix).

Safety Considerations During Training

Here’s your paragraph with the keyword “how to train for backpacking” included:

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Ok okay trail champions in training, now we move to the not-so-fun part but entirely essential subject of safety. Because let’s be real, the only injuries we desire are the ones to our ego when we stumble on our shoes (now I’m not implying that I have tripped… severally). Mastering how to train for backpacking also means being mindful of safety to avoid any serious mishaps.
Here’s the deal with staying safe during your training:Here’s the deal with staying safe during your training:

Listen to your body: Your body IS wise – if you didn’t get a full night’s sleep, your body will remind you that it did not get the necessary rest it required. Be able to differentiate between the kind of pain that is productive, the kind of pain that you go through after a rigorous exercise as compared to the other kind of pain that is unhealthy such as a sharp pain, a sudden pain, or pain that lingers in the body. If something feels off, then ease up to prevent any problems from occurring. Pausing a day goes a long way than having to stop for a while due to an injury that may for week or more.
Personal confession: I remember once that I had a slight pain in my knee which I decided to forge in order to continue with the training. Result? I know I speak for every athlete when I say ‘a minor issue is a major pain’ and mine took me off the trails for a month. Do not be like me, who was always so stubborn all the time!
Gradually increase intensity:
Anyone who read the Aesop’s fable on the tortoise and the hare knows how the event unfolded. In the same way, the process was gradual and the job was gradually completed. In the beginning, just go for longer walks, faster pace and the heavier weight to be carried. Large increases in training load are disastrous for training and increase the risk of injury more so to the developing athlete.
Pro tip: Do not increase the training volume by more than 10% of the previous week’s volume.
Warm up and cool down:Warm up and cool down:
I know, I know – it’s a very tempting thing to do to go right to the exciting part. However, a proper warm up convenes body to exercise and reduces chances of getting an injury. The same applies to cooling down that aids your body in its recovery and less muscle soreness.
Try this: Pray before and during your warm-up period to focus on your working out session. Try to imagine how you would like to perform on that hill or when doing the plank. Muscle motivator is a pretty creative name for it – as if Arnold Schwarzenegger personally came in to encourage your muscles.

Stay hydrated and fueled:
It is not only important to mention that water and food consumption are related to the performance, but they are also obligatory for the safety. Lack of fluids leads to dizziness and poor decision making while lack of food makes one to easily get exhausted making the risk of getting injured higher.
Quirky tip: Particularly when you have a busy schedule, make drinking water interesting by getting a water bottle with time indication. I first heard it as a positive slogan in one of my client’s organization: ‘It’s like a little game to keep you sipping throughout the day!’
Use proper form:
Good form is not just about ‘looking right’ (though that will not harm anyone) The onus for developing good decreases back comes down to the athlete. It helps avoid putting stress on your body which is not needed. If you are in doubt with your formities you should consult a trainer or watch some professional videos over the internet.
Embarrassing admission: No I have not done such exercise before but I have done squats with very poor form and my walking was like a cowboy for a whole week. At least for once, please let me enlighten others through my failures, hey!
Train in various weather conditions:
Parts of the backpacking trip will not be most favorable when it comes to weather hence your training should not always be so. Learn repeatedly with rain, wind and with heat, whenever possible, at least you should always train hard but not really hot. It will give you the similar type of the experience and tell you the most important thing – how much gear you are going to need.
Fun challenge: Once a month, do the opposite of what you’ve read and have a “worst weather” workout. The worse the weather is the more macho you will feel afterwards!
Know when to seek medical advice:Know when to seek medical advice:
If you have persistent pain, dizziness, chest pain or something that you just do not feel is correct, do not be a hero. Get it checked out. Better safe than sorry!
True story: There is a time when I decided not to pay attention to a headache I was having during training believing I was weak to complain. I didn’t think much of it but, as it later proved, I had to get new prescription glasses. You get to think that pointing at trail markers with your eyes half-closed is as much a problem as it can get.
Prepare for emergencies:
The bottom line of it is this: It may very well be beneficial to be ready to go even when we are just in the training phase. Make sure to have a simple first aid kit with you, inform someone about your plans and ensure that you have emergency contacts readily available.
Pro tip: It is recommended that you program an ICE – In Case of Emergency contact in your phone. It is actually trained in the first defenders to look for this.

Keep in mind that training is done with the aim of preparing you for an awesome backpacking adventure, not as a punishment. Don’t put anything before your body when it needs rest and do not push yourself too hard while exercising; add on mileage gradually. Understanding how to train for backpacking will ensure that your future trail self will thank you when you’re leaping up those mountains like the adorable, agile, and sprightly goat you are, while being strong and sharp enough to handle any twist that the trail may present!

Oh, and one last quirky safety tip: For that moment when a student is told to go and learn how to cross the bridge, only to slip on the first stone which they are warned has small pebbles or bump into a branch that has been trimmed low.

Conclusion

Okay, the future trail champions, we’ve gone over the basic concepts and have run through both, or should I say hiked through, many ideas! From jogging and sweating through cardiovascular exercises to climbing like a mountain goat in strength training from twisting and turning oneself like a pretzel in flexibility exercises to simply doing the all important maneuver of not allowing oneself to fall down in balance training, one now knows all that is required to start the backpacking expedition.
It is important to note that the process of achieving a status of a backpacking boss is one which is gradual or rather a process. It is not how we get there in a day but getting there that counts. It is more of a fun, self discovery activity and a process of grooming your body, spirit and mind for the tasks ahead in the trail.
Let’s recap the key points:Let’s recap the key points:

Daily aerobic exercises can then follow this up with strength building exercises.
It is also important not to underestimate the aspects of flexibility and balance which are your strongest weapons when it comes to the difficult trail.
Eat well and drink, during and after the walk – trail mix is not trail exclusive!
Be familiar with your equipment – your tent should just feel like you are being in your own bedroom.
Incorporate your body and mind; do not forget that psychological endurance is half of athletic endurance.
Stay safe and always follow what your body tells you – the only pain you should embrace is that which you get from good exercise.
Be routine, but not rigid with the training process.

However, let me assure you that there will be instances that you might find yourself puzzled with the thought of why you chose to undertake backpacking training in the first place! Perhaps it’s when you are performing the one hundredth squat or perhaps it is when you are hiking in the rain for the third time during the week. But let me assure you it’ll all be worth it when you’re standing on top of a mountain seeing a view people only get a glimpse of on their tourism post pictures on Instagram, feeling as though you can conquer the world or at least the next mountain.

Bear in mind that every training you make is leading to backpacking of your dreams. Whether your goal is to attack one of America’s most legendary trails like the Appalachian Trail or just to be able to hike through the woods for a weekend and feel fresh the next Monday, this training will help you achieve that.

Therefore put on your boots, your pack, and go! The trails are beckoning and now it is time to respond accordingly. They have a good point there knowing that maybe one day I will be seeing them perform on the roads. I will be the one exercising, doing jumping jacks on the summit just for the heck of it, or to ward off the mosquitoes.
Have a good hike, and always keep in mind the quote by John Muir – The mountains are calling and I must go. Well, now you can hear the call and go answering it without much concern if you’ll survive the trips by yourself or not.
PS And as a final tip for a successful application – don’t lose sight of the idea that from time to time it’s important to stop and smell the roses. After all, what is the point of going for training with a good view and enjoying the view with unnecessary tiredness?
Go out there now and personalise those trails, my backpacking superstar! If you have enjoyed this article you can also read our blog on Al Fahidi Historical District.

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