Hit the Trails!

What’s better than sipping a steamy cup of freshly-plunged coffee on a crisp winter morning? Spending the rest of the day hiking the hills, dales, and trails of wild woodlands near your neighborhood—or taking a road trip to do so. 

Hiking is one of the fastest growing sports in the nation, according to a study done by the Sporting Goods Association. Attracting nearly forty-five million Americans annually, it’s not only a heart-healthy way to spend the day with Mother Nature, it also sculpts the body, builds endurance, and burns 354 calories per hour (for a 130-pound person). And all you need for this sport is a solid set of shoes, a sturdy backpack, and stamina! 

Gearing Up While walking may be part of your daily routine—with your pooch, around the mall, to and from the market—hiking with a loaded pack over uneven and hilly terrain requires a whole new set of muscle groups. Your body must learn to lift extra weight while maintaining balance, for a full day—up to six hours—on the trails.

Backpacks The first step is finding a proper-fitting backpack with a built-in hydration system. All backpacks are not created equal. Seek out women-specific packs, which are designed more for our shorter torsos with narrower shoulders and wider hips (ah, the birthing bottom) than standard packs (typically made for men). Remember, you’ll be toting the pack and its contents up and down the mountains all day, so find one that comfortably fits your torso. If it’s too short, the hip belt will ride up around your waist, restricting breathing. A pack that’s too long will become a shoulder-strap fit nightmare, creating a gap between the pack and your back that can result in back pain and pack rash. The waist belt should sit snuggly on your hips and the chest strap should lie flat across your sternum—not inhibiting breathing or irritating your breasts or throat. A chest strap equalizes the weight, so make sure it’s on the “must have” list. 

Camelbak makes two women-specific packs—L.U.X.E and Day Star. The L.U.X.E has a 100-ounce bladder, while the Day Star’s holds 70 ounces. Both are designed with a woman-specific shaped frame and waist-belt. L.U.X.E (500 CU): $85, Day Star (873 CU); $80.

Socks You would never think you could put so much thought into sock selection. Choose a synthetic sock (no cotton!), such as Smartwool or Coolmax. These materials wick moisture away from your feet, offering serious defense against the dreaded “b” word—blisters! One tiny blister can prematurely end your hiking day. Make sure socks fit snugly, hug your heel, and have flat seams that won’t irritate feet. 

Shoes Running shoes are fine for easy-footing paths, but you’ll want a trail shoe or a beefy boot for tree-lined, tricky terrain that can wreak havoc on ankles. I prefer women’s models, which have narrower lasts than men’s models. Regardless of your fashion choice, properly break shoes in before hitting the hills. Wear them around the house; when you feel they are ready for more action, don proper socks, lace up, and let’s go train! 

Training: Step-by-Step The best way to prepare for a long hike…is to, well, hike. Even though hiking is a relatively low-impact activity, your body needs to adapt to its demands. Gradually building up from your current fitness to an all-day trek (5 to 6 hours) is an excellent strategy for gaining strength, skill, and remaining injury-free. 

Set aside three to five weeks for a progressive training program that will build your endurance on the flats and hills while increasing your capacity to carry comfortably a weighted backpack.