How to safely ramp up your hiking/backpacking mileage

It’s that time of year at Upward PT, where we are starting to see an increase in people with hiking injuries show up in the clinic! A lot of the time, overtraining has a part to play in overuse injuries that we treat people for. Let’s face it, it’s not as enticing to hike in the cold/rain and a lot of us come out of spring undertrained, and then hit the trails hard in the summertime! Using a ramp up into each hiking/backpacking season is a way to mitigate some of your risks of overtraining. Here are some guidelines for ramping up your hiking mileage so you can make the most of the season!

1. Maintain a cardio “base” during the off season. 

Whether it be biking, walking, or running, try to maintain a base amount of weekly cardio activity during your off season. Hitting cardio activity 3-4 times a week should suffice. I recommend trying to get your weekly average for cardio time equal to what you would consider an easy to moderate level hike time. (ie if an easy to moderate hike for you takes about 4-5 hours, try to maintain your off-season base cardio training at 4-5 hours weekly total). In this way, when you start up your hiking season, your cardiovascular endurance will not be a limiting factor. 

2. Start the season with something easy (for you). 

Everybody’s baseline walking/hiking mileage is different. Starting with a hike that you know you can easily accomplish is a safe way to start your hiking season out strong. I try to choose a hike that will take me the amount of time that I can currently comfortably walk/run/bike for a moderate workout. 

3. Use the 10-20% rule

Once you’ve done your first hike of the season, use the 10-20% rule to increase weekly hiking mileage and elevation. In this way, you ensure that your body has time to acclimate to the increases in activity. You will marvel at how strong your body feels and how well your body recovers from hikes/trips when following this rule! (for people who know they are injury prone while hiking, I recommend conservatively ramping weekly mileage/elevation closer to the 10%)

4. Take a rest week every 4-6 weeks

Don’t worry, this doesn’t mean that you have to completely stop hiking every 4-6 weeks! Taking a rest week simply means reducing your weekly mileage by 25-40%, to allow your tendons, ligaments, muscles, metabolism, etc, a break from the go-go-go style of movement during the summer. 

5. Give yourself enough time to train up to ~75-80% of your goal mileage/elevation.

If you have a big backpacking trip/hike on the schedule that you know will push your physical limits, make sure you are allowing enough time to train up to about 75-80% of your goal mileage and elevation. In this way, you ensure that your body is in tip top shape for your goal without overtraining for it!

6. Listen to your body. 

Last but not least, make sure you listen to your body! If you are getting aches and pains that are bugging you and/or don’t recover quickly after a hike, make sure you modify your hiking ramp period. This may mean reducing your weekly mileage or maintaining a certain level for a week or two rather than continually increasing. If those aches and pains persist, make sure to get in to a sports med doc or physical therapist ASAP so you can make the most of the hiking season!

Happy hiking, Ya’ll! As always, feel free to contact us with any questions/thoughts!