It's the beginning of April in Minnesota. Last week, the last snow just melted and yesterday was a beautiful, clear day. A perfect day for a hike! And that's great because my first big hiking/backpacking trip of the season is in two months.

But, I've been nearly sedentary for the past 3 months, barely getting outside due to snow, super cold temps, short days, ... and a myriad of other excuses that are way too easy to come up with. The worst thing I could possibly do would be charge out the door on a 5 mile hike down the local regional trail. After that, my shins would be killing me and I would be stuck inside for at least 3 days. I know this because I've done it before. Fortunately, being the older and wiser hiking dude that I am now, I understand some of the limits of my body.

This year, I just went on a short hike of 1 mile after warming up for about 10 minutes. It felt good. I felt fine the next day so I went on a 2.5 mile hike. The next day, my son and I hiked 2 miles to the store, got ice cream, then hiked home - 4 miles in 80 minutes. We repeated that yesterday, but comparing prices for ice cream at a different store. I ramped back up much faster than I had expected and my legs are feeling fine.

Hiking Preparation

There are two reasons to prepare for hiking. Either you are just starting back into hiking and need to get going or you are training for a big backpacking trek. Both needs have similar preparatory guidelines, with the backpacking event needing a bit more focus.

You really need to prepare three areas before you go out on a serious hike:

  • Hiking muscles - all your leg muscles plus your core body support. Arms and upper body are not that important for hiking.
  • Cardiopulmonary - your lungs and heart need to be fit to supply your body with adequate oxygen.
  • Gear - your feet need to be comfortable with your boots and your hips and shoulders with your pack.

Use these tips and guidelines to safely and effectively get into the hiking life:

  • Ask Your Doctor

     - Before you start any physical activity, you really should get a doctor's blessing. If you've been inactive for awhile, your doctor may recommend other programs or preventive measures.
  • Enjoy It

     - Hiking is recreation which means its supposed to be fun. Take your walks someplace clean and green that you can enjoy.
  • Take a Friend

     - As long as you're practicing hiking in high traffic areas in which you feel safe, you can hike alone. But, for real hikes make sure you have at least one buddy along. It would be great to have this friend do your same hiking schedule, but at least be confident that s/he is capable of completing your planned hike.
  • Be a Turtle

     - start slow and build gradually. Here's a sample schedule for someone in good health just starting to hike:
    31 25
    40 rest
    52 45
    62 40
    70 rest
    82 40
    93 60
    100 rest
    113 60
    123 60
    In two weeks, taking it slowly, you can be on a routine that provides you with recommended amounts of physical exercise using a gradual increase in distance and exertion.
  • Light is Right

     - Carry only water and a first aid kit. Don't weigh yourself down when starting out and hiking in populated areas. Add safety items like a whistle, pepper spray or whatever is necessary where you live, but wait until you are strong before carrying your pack. And, that first aid kit isn't just for you. I got to help out a neighbor boy that fell off his bike because his mom didn't have bandaids along.
  • Stick To It

     - set aside the 30 or 45 minutes religiously for your hiking training and guard it against all those things that creep into life. Do it after dinner before your favorite TV show. Do it in the morning before your shower. Do it after the kids are in bed. Whatever - do it.
  • Fake It

     - On really yuchy days or for any other reason that you can't get out, use a treadmill or stairmaster for exercise. I find these to be awful boring, but if you have MTV or VH-1 in front of you, its not too bad. Any aerobic activity will help your body get and stay fit - I really love swimming and its a super overall exercise, but getting to the pool is a pain for me.
  • Bulk Up

     - Once you are comfortable hiking three miles in an hour, you can start thinking about what you need to carry on an all-day hike. See Packing for a Hike for some suggestions, but you can figure a 5 to 10 pound pack of food, survival items, and clothes. That weight will really vary depending on where and when you are planning to hike for your all-day hikes.
  • Test Yourself

     - If you plan to go on an all-day hike in a couple weeks, its time to test your body to see if it is ready. On your first all-day hike, don't plan to hike more than about 8 miles because you haven't proven yourself yet. At least once before the real hike, set aside enough time to actually hike your planned distance. On your easier training terrain, hike the 8 miles carrying your full pack. See how long it takes you and how your feet, legs, and body feel. If you didn't feel ready to hike even further, then you're probably not ready yet.
  • Self-Evaluation

     - Take an honest look at yourself. Before going on that big hike, be honest with yourself:
    • Physical Skills - Is your body ready for the hike you have planned? Will you be able to hike through the worst weather you might encounter?
    • Outdoors Skills - Do you know enough to survive? You need to be able to build a fire, use a compass, filter water, camp overnight, stay dry, perform first aid, and basically take care of yourself if things go bad.
    • Mental Skills - Are you mentally and emotionally ready to challenge yourself? How will you handle a twisted ankle, sore knees, getting lost, slow pace, dirty hands, a swarm of insects, or any other thing that may pop up unexpectedly? You need to be emotionally flexible and tolerant as well as confident in yourself.
  • Be a Hiking Dude

     - Wake up, pack up, and start hiking! Your first real all-day hike will be great! You may be surprised at how rough the trail is, how thin the air is, and how steep the mountain is, but take it slowly and you'll do fine. Even though you were hiking about 3 miles per hour at home, don't expect to cover more than 2 on the trail. Take your time and enjoy what's around you - it shouldn't be a race.

Now that you are a healthy hiker, your body will be itching for more challenge and variety. If a long distance trek is planned in the coming months, consider these suggestions:

  • Bear the Burden

     - You'll need to increase your pack weight to prepare for all you carry on your trek. Each day of practice, add a couple pounds to your pack until you are at the weight you expect to carry. Don't just load your pack and start carrying full weight or you'll risk blisters, sores, aches, and pains. A backpacking pack will weigh from 20 to 40 pounds.
  • Hike Every Day

     - If you are preparing for a 5-day trek, then go on practice hikes 5 days in a row before taking a rest day. Daily hikes more closely simulate what you'll have on your trek and prepare your feet and joints to the shorter recovery time.
  • hiking trip preparation

    Climb Stairs

     - If you're in a flat-land area and heading on a mountain trek, you'll need to find pretend mountains to climb. Hiking up and down flights of stairs doesn't fall into the enjoyable category, but it worked for Rocky.
  • Toughen Up

     - Your hips and shoulders will take abuse carrying a pack for many days. At least 3 weeks before your trek, make sure you carry the pack you'll be using for all your practice hikes. Toughen up your skin and muscles to prevent irritation on the trail.
  • Take a Deep Breath

     - If you live at low altitude as the vast majority of people do, there's not a lot you can do to get ready for the thin air of a mountain hike. Taking a deep breath and holding it as long as you can will help develop your lung capacity. You can do this any time when you're sitting around. Time yourself and see if you are getting better at it. Other than that, just exercising will develop lung capacity.

Of course, you can always just call your buddy and say, "Hey, let's go hike 12 miles on Saturday up Mt. Brokenfoot!" and you might do just fine. Just don't call me!

 Mar 01, 2012 - Rick Mullins
Great info. Have not done a lot of hiking with a backpack, but am planning on going in about two months, so this info is very helpful
Mar 02, 2012 - Jack Bumgarner
Good info.  We're taking our second GC hike in May, and I found your comments right on.
Apr 24, 2012 - Anita Ebrahimpoor
Good Info I have  done a lot of hiking with a backpack and i went E.B.C in Nepal, I need some people take they in E.B.C
May 28, 2012 - Tony Rankin
i begin my first hike in 2 weeks,and will take on all things written here.Sounds good and look forward to posting the results
May 28, 2012 - Hiking Dude
Tony, Rick, and Jack - best of luck on your hikes!  
Jun 05, 2012 - Erynne
My aunt and her friend hiked the 100 Mile Wilderness last year, and I went on parts of it with them! I was NOT ready for it! This year I plan on being better prepared, with tips like these!
Jun 07, 2012 - Matthew Anderson
I did my first long distance hike last year, 92 miles across Scotland and it was great fun.  I was very well prepared but not particularly fit however coped well and only got one blister which with a second skin stayed intact.  I am now doing a minimum 2 walks per week at 20 miles+ and gearing up for a 250 mile walk later in the year and a 400 mile the year after.  After the 400 mile?  Who kows but something challenging!
Jun 07, 2012 - Hiking Dude
Matthew - congratulations on sticking with the hiking after completing your long walk.
Jul 21, 2012 - Laura
Wish my friend and I read this before. We were prepared with first aid kit and water, however, we hiked entirely to far on terrain that we weren't used to. Needless to say, our bodies are punishing us for it now.
Jul 21, 2012 - Hiking Dude
Laura - Ouch!  That's a bummer to hear.  Even with lots of preparation, legs and feet can just wear out when pushed past your normal walking distance.  I've found that doing a couple day-long walks at home before hitting the trail helps get me used to the wear on my legs.
Jul 22, 2012 - Glenda
Getting ready for a hike in the Great Smoky Mountains. Will defintely take your advice on all training skills. All sounds logical to me. Thanks for the help.

Jul 30, 2012 - Lal
Great thing for preparing your lungs and body for a high elevation change is a product by Herbs Etc. Called Chloroxygen. Its a Chlorophyll concentrate made from stinging Nettles and will help oxygenate the blood, thus giving more energy at a higher elevation as the air becomes thinner and it becomes more difficult for the body to get oxygen.. Thought hikers coming from sea level could use this and it WILL help a lot!
Aug 15, 2012 - Rebecca
Thank you for the information!
I'm a beginner to hiking so haven't really challenged myself yet. My brothers and I are planning a hiking trip/holiday next year in Wales (Offa's Dyke) and it's 177.5 miles of hard work! But I'm looking forward to the challenge, and I will, with this guide, have loads of miles of hiking under my belt by then. Thanks again!
Sep 02, 2012 - Dana
Thank you for this info!  I am hiking Mt. Kilimanjaro in 5 months and I couldn't figure out where to start.  I'm starting with your training suggestions - thanks so much.  I have to start somewhere and this is easy and makes total sense.  Thanks for making the start of my training seem less daunting.  
Sep 17, 2012 - Sara J
Thank you for this article and the great tips!  My sister, some friends and myself are going to tackle Pike's Peak in about three weeks.  I've never done any sort of hiking before so I'm going to stick to the easier paths and a two hour time limit (so I dont stroke out or anything).  I'm on the pounchey side for a woman but otherwise in good health and just completed my first marathon with no complications!  I'm confident and excited about the hike but was worried because I dont know what to expect.  Your tips sound great and I will follow your sample schedule starting today!  Again, thank you!
Nov 16, 2012 - Skip
Hey Hiking Dude thanks!
My 11 yo daughter & I are off on our first 2 night hike in  our local mountains (World Heritage Barrington Tops), with a small scout patrol. This happens in 2 weeks, so we ned to get out with our gear and wear it all in ... This hike should be a small step towards our goal => the Over Land Track in Tasmania (est 10 days), but that's a way off.
Your info is straight up and casual, as well as informative, I'll bookmark it for our Scout Troop blog.        
Best, Skip
Dec 17, 2012 - Teresa
Thanx for the advice....I'm planning on going on a two week tour in Israel in about four months, and they're telling me I need to start excersising at least three months this helped.
Feb 19, 2013 - Hike4fun
Cheers hiking dude, your page is still being read and appreciated in 2013!
Feb 20, 2013 - Hiking Dude
Hike4fun - great!  I'm still here in 2013, too.  Planning my Ice Age Trail hike this summer.
Mar 13, 2013 - Sharon
This is great.  My husband and I are planning to do the long range traverse in Newfoundland this summer and starting to get back into shape after the winter.  Also lots of great ideas for future hikes, thanks
Apr 04, 2013 - Tierra
Great and useful information . I think I will be prepared for my first hiking trip . I can't wait.I'm going hiking in a couple of days .... This trip should be fun & adventurous .Thanks a lot Hiking Dude !!!
May 03, 2013 - travelaine
Enjoyed reading your article.  My husband and I are trekking the Salkantay route to Macchu Picchu this summer and are trying to prepare ourselves as much as flatlanders possibly can.  Thanks for taking the time to post this.  Enjoy the Ice Age Trail!
Aug 08, 2013 - Rob
Thanks great info, doing a 3 day hike starting friday for my scout platinum award, great usefull infomtion! :)
Aug 31, 2013 - Katherine Chappelle
After reading thru your site I have found so much that is going to help me get thru my first hike. In September my sister and I are doing 6 canyons in the Grand Circle in 9 days in memory of my grand daughter. Can't wait to use this knowledge and all of the training I have endured for the past year.  
Jan 11, 2014 - Tatiana Wolf
This is good advice me and my mother  want to go hike the Appalachian trail in like 4 years and a bit. We are going to do it all at once the whole six moth trip between high school and collage but we are going to do a lot of training and hocking first
Feb 23, 2014 - Dalton
Hey this is great I am planing of hikeing the Florida trail in a few months it is my first big hike but what kind of gear should I bring do you know any good sites or insights your self
Apr 19, 2014 - J SUDHAKAR
I am planning a 400 km hiking trip during Nov this year. It would be essentially on planes along the countryside. I intend to complete this trip in six days time.  I am physically fit and do undertake regular hikes. However, hike of this distance with a back pack would be for the first time. Is that a reasonable and achievable target? I would also like to know if there are any specific preparations and gear that I would need to carry. As regards food, I think I would plan to carry minimum(to reduce the weight of the back pack)as there are a few villages along the route at regular intervals where I can buy my food. Thank you...
Apr 19, 2014 - Hiking Dude
@J - Your 400km converts to my 250 miles.  Expecting to cover that much in 6 days is completely unrealistic.  If you did 40km each day, even on flat ground, that would be a good goal for a long hike.  Any elevation changes, rough trail, or bad weather will cut that distance down.

Going on at least a 2-night backpacking trip with your entire pack and gear you expect to take on your long hike is essential to determine if it works and you're ready.  

See for ideas on gear to take.
Apr 23, 2014 - J Sudhakar
Thank you Hiking Dude. Your suggestion would be a great help.
Apr 27, 2014 - Sarah C
Hi HD :)

We're doing a 120 mile hike and camping during August this year - I've got a training schedule for the walking but also want to build in training for carrying my stuff too as I think this will be quite a challenge for me. My plan is to start with an empty back pack next week and then add about 2lb a week after that so that I end up carrying 24lb plus my back pack. Does that sound sensible/realistic? We're doing a couple of overnight treks so we can practice a bit then too.

Thanks :)
Apr 27, 2014 - Hiking Dude
@Sarah - Sure, that sounds like a good plan.  You could just start with your pack and 5 pounds and go up by 5 pound increments.  You probably won't even notice 2 pounds.
Apr 27, 2014 - Sarah C
Brilliant - thank you :)
May 01, 2014 - hamesh bhardwaj
i have a training schedule for the walking but also want to build in traning for carrying my stuff too as i thing this will we quite to week after that so the end i an up carrying plus my back pack does that sound sensible realistic we doing a coup;e of overfight treck so we can practice a bit then too
May 02, 2014 - Gretchen
Hiking Dude
I really appreciate your information. I am new to hiking, but have enjoyed walking for the last two years. My sister and I are planning on hiking to Lake Solitude in the Tetons, the end of July, which she has done several times. Me, on the other hand has never hiked. I'm walking about 4 miles 3X a week pretty easily. I plan on adding weight to my day pack and find hiking areas around here to work up to 16 miles in a day. Any other suggestions?
May 05, 2014 - Hiking Dude
@Gretchen - Sounds to me like you've got a plan to get in shape and have started it with lots of time to wrap up.  You might find out how many miles/day your sister plans on covering and how heavy your pack will be.  If you're only doing 6 miles/day then there's no need for you to practice 16.  Getting your pack up to, and a little bit over, your expected weight would be more important than lots of miles.  And, finding elevation to hike up and down would help - even if the only place around is a stairwell.
May 19, 2014 - Bill Dove
Question:  I live in Los Angeles, CA - a concrete jungle.  It takes plenty of effort to get out to a trail, but parks and streets offer plenty of space to "pretend" to hike.  I'm concerned about wearing out my hiking boots if I hike quite a bit on concrete paths.  What is your opinion?  
Also - I play tennis and feel in decent shape (tad overweight though).  I routinely walk a mile when I check for mail & pick up items at the pharmacy. So, i think I can start off with a couple of miles. . .  But a trail is quite different than street walking.  How might i prepare for a day-long hike (or longer) starting out on concrete?  Thanks for your time.
May 20, 2014 - Hiking Dude
@Bill - I would have no concerns about wearing out shoes when walking on sidewalks.  Trails are only less groomed and steeper than sidewalks.  
I would try to find hills or steps to walk up and down to prepare your leg muscles for the undulating trail.
Jun 01, 2014 - Lloyd
Hiking Dude - I am planning on taking some high school boys on 25 miles over 3 day on a central portion of the Pacific Crest Trail in Oregon in August.  They are pretty fit and have hiked some, but only backpacked once over a short distance and only one night.  Great information on here, but wondering if you had extra wisdom to impart?  
Jun 02, 2014 - Hiking Dude
@Lloyd - If they've backpacked one night, now they are backpacking two nights.  Sounds like you're taking it slow just fine.  August is a good chance for nice weather in Oregon.  
I would get a map with water sources and plan where to camp each night - before heading out. has PDF files of PCT segments.
Jun 03, 2014 - Emily
Thank you so much for this post!  I'm also a flat-lander from Minnesota trying to figure out how to prepare for a 10-day vacation to Alaska, complete with 2 nights in Denali NP!  I never used to worry about hiking but have been having a hard time losing baby weight.  I've started using the Couch-5K App and have started jogging for the first time in my life.  I'm still really concerned about preparing for hiking in high elevations, especially above treeline.  Any other words of wisdom?  I've got almost 7 weeks to train.
Jun 28, 2014 - Tara
Thank you so much, I'm just starting to prepare for a hike up Mount Washington in August, and I had no idea how to prepare. Very excited to start getting back into hiking! Thanks again.
Jul 23, 2014 - Mike
Thx HD.  My wife and I have lived in the Trucker/Tahoe region for about two years now.  Although I'm accustom to the thin air( we live at 6800') I'm still not in the shape I need to be.  Your information was very helpfull for my upcoming overnight hike through Desolation Willerness in So. Lake Tahoe area. Thx again.
Aug 24, 2014 - Vickie
Great Info.  A friend and I start training tomorrow for a hike next year.  We are Walking the Camino de Santiago. (A hike from France across Spain) 512 miles in 4/5 weeks.  Can't wait to start, we need all the information we can get.  Thanks

Sep 08, 2014 - Lonnie
Dude, when I searched "How to prepare my body for a hike" I had no idea I'd get exactly what I wanted...thanks!
Sep 25, 2014 - Elisa
planning on a 5 day/@50 mile Icelandic hike in June. Having never hiked before, if there is any advice for dehydrated foods, what NOT to pack, etc I would greatly appreciate it!
Dec 16, 2014 - Nicole Gwaltney
Can you recommend a good backpack that will be good for anything from a day trip to a 3-4 day trip?  I am planning to move to Colorado, so I want something practical that will last.  Thank you!!
Jan 27, 2015 - Donna
This information is right on. I'm repeating a very long hike to benefit the Make-A-Wish Foundation this May 2015, 28 mi in one day!! This is all great advice. I did 24 miles last year. I don't need much in my pack because they have 'break' stations with all supplies available but because I struggled with the last 5 miles I intend to be in better shape this year. I live in the mountains but don't always have time to hike, have to limit it to the weekends, but will walk more during the week and climb stairs. thanks!!
Feb 09, 2015 - Wendell
We attempted Halfdome last year. At mile 8, I got a painless paralyzing cramp in my vastus medals (I assume bonked). After resting, was able to walk out. I am 71 y/o, attempting to condition again for HD. Yesterday I did 10 mi, 3000' elev gain, 21:30 /mile, at 9.5 miles got a similar painless paralyzing cramp in the opposite  hamstring. I had consumed 2 GU gels, one gummy lemon drops, one bite breaker, 3 liters water with electrolyte/carbs  added. How do I prepare/train to break thru this cramping, paralyzing condition? Thanks in advance.
Feb 10, 2015 - Hiking Dude
@Wendell - Sounds to me like a discussion with a doctor would be a good idea.
Feb 27, 2015 - Mistaya Marie
My family and I  planning on hiking through the Bob Marshall wilderness this July! I am so excited, its my first big backpacking trip.I have some hiking experience but not tons but I hope to be in great shape by the time we go. we are planning on hiking 55 miles and covering about 7 miles per day does that sound reasonable?
Feb 27, 2015 - Hiking Dude
@Mistaya - 7 miles a day should certainly be reasonable.  I hope you enjoy your trip through that beautifully rugged area!
Mar 03, 2015 - sabbulin
Hi, we planning to climb Mt. Kenya, Point lenana; in 17 days. i have been training for 6 weeks now and feel fit at times but often feel drained at the end of the weeks workout. i can manage about 4km on a gradient of 5 to 7 continuously in 45 min. and then do additional planks and other exercises for the core for another 30 min. you think i can manage the hike?
Mar 19, 2015 - Lisa
Hi. My doctor says I am in pretty good shape for my age but I find that hiking steep inclines or at altitude I just cannot breathe. I live in the city but have access to a gym. I can do 2 miles at 4% grade at 2.5 speed on the treadmill and have done 1 mile in a half hour at 8-10%. On the trail I have to take breaks more often to catch some air. Any suggestions as how to change my training program? I also just learned I have pretty bad knees.
Mar 23, 2015 - Hiking Dude
@Lisa - I don't know what your training program is, nor what you are training for.  There's nothing wrong with going at a slower pace and stopping for rests while hiking.
If you have access to a gym, discussing your goals with a certified physical trainer would be a good idea.

Apr 18, 2015 - jill
Ive just started hiking, im heavy and have lost 130 LB, but still need to loose some, I have built up to a 2 mile in and 2 mile out at the humbug spires in mt, all up hill one way, rated moderate hike, my problem is i work 12 hr night shifts, cant find time to do anything on my work days, i can ride the stationary bike and do leg lifts, but cant get out to hike, will this be adequate to keep me up to speed and to continue to improve my hiking?
Apr 20, 2015 - Hiking Dude
@jill - It sounds like whatever you are doing is working well for you.  Bike riding and lifting weights is generally good aerobic and anaerobic activity so I'd expect it will be helpful, but you'll just have to see how it affects your body.  
Losing that much weight, I hope you have a doctor with whom you can discuss your goals and results.

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