Does Running Prepare You For Hiking?

In this episode, I answer an incredibly common question I see from hikers:

"Is running good training for hiking".

Inside I explore what running can be good for in your hiking training, what is it NOT good for and who should/shouldn't consider it in their preparations.

Is RUnning Good Training For Hiking?

Today, I am answering a question I get asked a lot.

"Does running prepare you for hiking?"

This is something I have talked about before, but I want to clear things up properly here. From what I have said previously, some people have gotten the wrong idea about my views on running for hikers.

There is an assumption that I tell all hikers not to run.

That is not true.

Today I want to clearly explain:

• What running can be good for (when training for hiking)
• what it is not good for
• Which hikers I recommend running to (and how I like to program it)
• Which hikers I recommend avoiding running

By the end of this, you should have a very clear understanding of where I stand on running as part of hiking preparation, and whether or not it is suited for you.

The Short Answer

Long story short, the answer is yes.

Running can prepare you for hiking, in part.

It can be a good addition to your training program. It does come with real benefits. ​

But there are a few important caveats you need to understand before you rely on it.

What Running Is Good For (When Training For Hiking)

When it comes to hiking preparation, running can be great for developing aerobic fitness.

Aerobic fitness is the single most important element of fitness for hiking.

This is best developed through long-duration, low-intensity exercise.

This is why I often talk about

• Walking
• Hiking
• Cycling
  
  

Running also fits into this category.

If you can go out and run for 15, 20, 30, or 40 minutes, or even longer (and it doesn't absolutely exhaust you), this can be a very effective way to build aerobic fitness.

As with any training, long-term progression matters.

You cannot just go out and run five miles every day and expect it will improve your fitness indefinitely.

Instead, week by week, you might add a few minutes. You might add a little extra distance. You slowly build up over time.​

This is where running can be very beneficial for hiking preparation.

What Running Is NOT Good For (When Training For Hiking)

Now this is where people often get tripped up.

Running is not going to specifically prepare you for hiking on the trail.

Hiking is unpredictable.

The trail is uneven, unpredictable and undulating. There are steep descents and ascents. You need to navigate big steps, rocks, rough terrain, and constant adjustments.

And you will be doing all of this with a pack on your pack (whether it is a day pack, a full pack or anything in between).

If you are just running around your local neighbourhood, on the road or on the treadmill, your body is not being exposed to those demands.

Yes, your aerobic fitness will improve.

But if this is all you do, it will leave major gaps in your trail readiness.

I hear this all the time from runners and endurance athletes.

They say something like:

“I ran and ran and ran. I am a triathlete. I am super fit. Then I went hiking, and it felt completely different.”

That difference matters.

Now, if you are a trail runner, this gets you much closer.

Running on uneven terrain does get you much closer to hiking demands.

But even then, trail running still misses out on carrying a pack, which is a major factor for any hiker in their preparations.

No matter how much running you do, you still need some aspect of hiking or other hiking-specific conditioning in your training.

Running does not reduce or fix aches, pains or injuries while hiking.

It improves fitness.

It does not solve pain problems.​

If you are dealing with aches, pains, or recurring injuries, you need to look elsewhere. Running will not fix that.

How Running Should Fit Into A Hiker's Program


If you enjoy running, it can be a great addition to your training. But it should never be the whole program (or even the majority of your training).


If you are doing lots of running and want to prepare for a major hike, you still want to include:

• Hiking (gradually building up time spent hiking and pack weight)
• Strength training (which plays a major role in preventing pain and injury as well as improving performance)
• Hiking-specific conditioning (e.g. loaded pack walking, stair/hill climbing, box step sessions, etc).

If you want to include running in your training, it should complement these things, not replace them. That is how you will see the best improvements in fitness, strength, and resilience for hiking.

How I Program Running For Hikers

The only hikers I typically program running for are those who already enjoy running and have no particular issues with it.

In these situations, there are many ways we use running:

The most common starting point is simple, easy, slow runs.

Aerobic fitness responds best to long-duration, low-intensity cardio.

So we might do:

• A 20-minute run
• The next week, 25 minutes
• The next week 30 minutes

(This starting point and progression will always depend on the individual. Some people may start significantly less than this, some people may start much more.)

From there, we may add small intensity changes.

For example, during a 30-minute run, we might add five 10-second quicker 'efforts', with nice, slow, easy running in between.

Nothing fancy. Just enough to add some variation and introduce a tiny bit of extra challenge.

The second way we often use running is with longer intervals.

I talk a lot about aerobic power intervals, which are one of my favourite interval structures for hikers.

For runners, this might look like:

• Run hard for 2 to 3 minutes
• Walk for 90 seconds
• Repeat 7-10 times

Or, we might use hill running or stair running to expose the legs to elevation and build up muscular endurance.

The key thing is structure.

Anywhere we program running, we ensure there are clear targets, clear outcomes we are aiming for and a clear progression plan.

Which Hikers I Recommend Avoid Running

Running is not essential for hiking preparation.

I do not recommend running to hikers who are not already runners.

This is a big one.

When many people think about getting fit, the first thing they think of is running.

Even if they have not run in 10 or 20 years, they go out and do a run.

Sometimes it feels bad, and they stop.

Sometimes it feels good, so they keep going. They build a habit. They improve quickly.

Then the aches start (e.g. foot, shin, knee or hip pain).

But they ignore them. They keep on pushing through, keep on running and just hope it will get better.

And all of a sudden, this ache or pain has turned into a longer-term issue that takes forever to clear.

I have heard this story SO many times from hikers who are trying to improve their fitness or prepare for a big adventure.

As hikers, this is not a path we want to go down.

There are many ways to develop aerobic fitness without running.

If you are not already a runner, you do not need to start.

If you are already running, great. Be smart with it. Program around it. And enjoy it.

But if you are not a runner, there is no requirement to add it.

(It is perfectly possible to prepare for some of the longest trails or tallest mountains in the world, without a single minute of running).

If you truly want to take up running after years away from it, then please do it properly.

Get a structured program. Support it with strength training. Allow proper recovery in between runs. Talk to a professional instead of guessing.

Quick Summary:

• Yes, running can help prepare you for hiking
• It works best if you are already a runner
• If you are not a runner, I generally do not recommend starting (unless you really, really want to)
• Running should only ever be a portion of your training
• You still need hiking and strength work
  
  

Final Thoughts:

This is a subject I am passionate about. Because I see hikers run into issues with running all the time,

A huge portion of injury stories I hear from hikers comes from doing too much running too soon.

I really wish that happened less.

Hopefully, this has given you a clear picture of where I am coming from.

Yours in trekking,​

Rowan 

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