One motto of most backpacking guides is “Nothing prepares you for a hiking trip better than hiking!” Taking a walk with your pack is one of the most effective methods you can use to prepare for an upcoming backpacking trip. However, the goal is to prepare your body for your trip, not to overload it. So start slow, and gradually ramp up your training as your body responds.

Ramsey Bergeron, a Scottsdale-based certified personal trainer and owner of Bergeron Training, knows how to prepare people for long days on the trail. Once a year, he plans trips to iconic international destinations to motivate his clients to train for a big event. Bergeron mentions three main variables that you should adjust on your training hikes: 1) distance, 2) pack weight, and 3) elevation/incline. “At first when you’re increasing the elevation gain, decrease the other two variables,” he recommends. Also, when you first start training on trails and uneven terrain, forego the pack so your body can get used to moving in a new environment. Then, as you feel comfortable, slowly increase the weight of your pack. By the end of your training, aim to be carrying the same weight as you expect to carry on your backpacking trip.

If you plan on training for elevation gain, we highly recommend you start hiking before your trip in order to teach your body to move in uneven terrain. When you’re hiking, be sure to wear the boots or shoes you’ll be wearing on your trip! Whether you’re day hiking or going on a backpacking trip, we’ve created a very basic schedule so you can start increasing your mileage.

NO HILLS? FIND STAIRS!

Don’t have access to mountains in your backyard? No worries! You can use stairs, a Stairmaster, or a treadmill to replicate the elevation gain.

Out of the methods on this list, a set of stairs is the best substitution for actual trail elevation gain. You can find stairs in parking lots, apartment complexes, outdoor parks, and more. Just like training with hiking, start with minimal weight on your back and then gradually increase your load to your expected trip backpack weight. While stairs prepare your large leg muscles (like quads) by replicating the up and down motions of steep trail hiking, they do little to prepare the small balance muscles of your feet, ankles, and hips for rough trail miles. If you don’t have access to trails near you, consider adding in some balance training (listed below) so you’ll feel great as you transition to the rocky mountain, desert, or forest environment.

Because of the type of movement required, a treadmill is the least effective tool at reproducing the load required for long, uphill miles. But it’s better than nothing! If a treadmill is your only option, set it on a steep incline and “don’t hold on,” Bergeron instructs, “At that point, you’re just taking away bodyweight.”

If you’re getting your miles at the gym and you can’t bring a backpack, Berguson recommends using a weighted vest. You could also get light ankle weights if you plan on hiking in rigid, heavy boots.

MOBILITY & FLEXIBILITY

Mobility and flexibility are just as essential to your training as all the miles you put in and the weight you lift. If you’re constantly stressing your body and never leaving yourself time to recover, you’ll find yourself approaching your trip date with a sore body and mild injuries (if not worse). So, in order to keep your body feeling light and refreshed, you should add mobility and flexibility work into your training regime. You could attend yoga classes (online or in-person), develop a foam rolling routine, or integrate stretching into your training plan (or all three!)

Also, don’t underestimate the benefits of warming up before your workout and cooling down at the end. Dynamic stretching before a hike or gym session will warm up your joints and gradually elevate your heart rate, while static stretching will help circulate blood flow and lengthen your already-warm muscles after activity.