Training for Backpacking

Prepping for the West Coast Trail?

Let me ask you this. 

When is the last time you hiked 75 km over 5 days with 25% of your weight strapped to your back?

My guess is that it has been a while.

Whether you are planning to trek the WCT or any other ambitious adventure, you are planning to push yourself. That is part of the experience and part of what makes it memorable.

Safety

Putting 40lb on your back while you climb ladders and walk through the wilderness for hours to days on end is an inherently dangerous activity. Despite our common fears, bears and mountain lions are rarely an issue. Rolled ankles, knee sprains and falling on your wrists are much more common.

Being strong will help prevent the rigours of hiking and backpacking from wearing you down. Injuries happen much more often when you are tired and worn out than when you are fresh.

Access

If you are fitter, you can go further. Part of the reason I hike in the first place is to explore areas I have never been to. If you are more fit, you don’t look at the next hill and think “uh oh… this is going to suck”, you think “I wonder what is over the next rise?”

Being fitter lets you go further. Full stop.

Enjoyment

But what if 40lb was no big deal? What if you were so used to lifting heavy things and pushing your body, that a few days with a bit of extra weight didn’t even phase you?

The fitter you are, the less tired you are at the end of the day and the more you enjoy the trip. The more jokes you can make, and the more memories you will have.

How to train for backpacking:

Training for Backpacking can be broken down into 3 primary goals:

1. Hiking-Specific Endurance (put in the miles)

2. Cardiovascular Conditioning (aerobic base)

3. Leg Strength (get strong on one leg)

• BONUS: basic upper body strength
  
  

Hiking Endurance

The first aspect of training for backpacking is obvious: get outside and put in some kilometres with some weight on your back. IT DOES NOT NEED TO BE MORE WEIGHT THAN YOU WILL BE HIKING WITH. If you are new to backpacking, even a few pounds in your back will go a long way in prepping you for your trip. 

Recommendation: hike every week or every odd week, progressing your distance or time by 10-15% each trip.

Cardiovascular Conditioning: Building your Aerobic Base

If I could make one single recommendation for every person who reads this write-up, it would be this: spend 30-45 minutes twice per week doing low-moderate intensity cardio. For most of my clients, we use a heart rate monitor, aiming for continuous cardio at 135-155 beats per minute.

Recommendation: hike, run, cycle, swim, or any other steady-state activity keeping your heart rate between 135-155 beats per minute for 30-45 minutes, 1-2 times per week

Leg Strength

The stronger your legs, the better off you will be. This is especially true when you factor in a 40lb pack and walking along the side of a mountain.

Recommendation: 1-2 sessions per week of the following exercises in the 8-12 rep range (keep 1-2 reps in reserve)

BONUS: Basic Upper-Body Strength

While this one isn’t 100% necessary, having some upper body strength can make the whole trip more enjoyable.

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Leg Strength Exercises

Fundamental Exercises:

• Goblet Squat

• Rear Foot Elevated Split Squat

• Split Stance Deadlift

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Accessory Exercises

• Calf Raise: 5-15 reps per direction for 1-5 sets

• Hip Flexor March: 5-10 reps per side for 3-5 sets

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Simple Upper-Body Strength

• Upper Body Row: 8-12 reps per side for 1-3 sets

• Upper Body Press: 9-12 reps per side for 1-3 sets

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A Training Guide on how to prep for your first Backpacking Trip

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Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.

Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.

www.BaseCampClinic.com

Contact: drmurdoch@basecampclinic.com

Instagram: Base.Camp.Doc