6 Ways To Train For Elevation (Without Any Hills Or Stairs)

One of the most common issues I hear from hikers is this:


"I have a hike with lots of elevation coming up. But I have no hills to train on. What can I do?"


Many, many hikers find themselves in this situation. And it can cause a bit of worry and stress...


But the good news is, if you get a little bit creative, there are many great ways you can prepare your body and mind for the demands of elevation, even if where you live is as flat as a pancake.


And today, I share six of my favourites:

Elevation Training For Hikers 

1) Step Session

These workouts are very simple and effective (though a bit dull).

Find a box/step/bench no higher than 3/4 of the way up your shin.

Step up and down for an extended interval (I typically like anywhere from 4-8 minutes). Rest for a minute or two. Repeat as many times as desired.

2) Sled Pushing/Pulling 

Many gyms have sleds, which can be an interesting option for many hikers.

Pushing and pulling sleds can be a great way of adding long periods of challenge to the legs in a way that can be pretty beneficial for elevation.

It isn't exactly the same as climbing a hill, but it can come close enough for hikers who have limited options.

If you want to learn more about sled pushing for elevation, this video goes into some detail: Sled Workout For Hikers 

3) Stairmaster/Step Machine/Jacobs Ladder

This one doesn't need too much explanation. These machines are specifically designed to replicate going upstairs. 

While they don't help train the downhill portion, they can be a simple and effective option for hikers. 

4) High Repetition Strength Training 

This workout involves doing long periods of strength exercises, aiming to get a really good muscle burn (and working through that for an extended period).

Link together 3-4 strength exercises for the legs, and perform each one for a high number of repetitions (e.g. 15-20). Take no rest between exercises (and only rest once you have finished the whole circuit). Repeat as many times as desired.

This video gives a demonstration of a workout like this: Endurance Workout For Hikers

5) Long intervals

Long intervals can be done on a bike, rower, elliptical (or really any other type of cardio equipment.

You will go moderately quick for about 6-8 minutes, trying to push the pace so your muscles get a bit burney, and you get out of breath (and sustaining this for the entire interval). Rest for 1-2 minutes. Repeat.

6) Heavy Resistance Intervals 

This is an interesting workout, but it can only really be done effectively on a stationary cycle, which has the option of high resistance levels (a spin bike is perfect for this).

Turn the resistance up on the bike super heavy (to a point where it should feel like you are moving through mud). Perform long intervals of this (anywhere from 5-30 minutes at a time). 

It is a bit odd, but it can be an excellent option for building up leg endurance for those hills!

To learn more about this workout, this video breaks it down in a bit of detail: Cycle Grind Workout. 

==

None of these options is ever going to be quite as good as actually training on real hills or stairs...

However, if you don't have access to those, any of these workouts can help prepare your body and mind for elevation change and help you power up those hills!

So, if you are worrying about elevation on an upcoming hike, maybe try one or two of these out.

And if you would like more ideas about training for hiking, or would like to join a community of likeminded hikers who are training towards similar goals, you can come join our new free community group here:  

Training For Hiking Community

Yours in trekking,

Rowan