How To Train For A Trek If You Are Overweight

Hiking and trekking are sports for all body shapes and sizes. And with the right training, absolutely everyone should be happy to step onto any trail they desire.

But lets face it, if you are carrying a few extra kilos, hiking can really grind you up. And if you are trying to follow a traditional trek training program, and do all of your training on the trail, you are just asking for trouble... 

One of the biggest issues with traditional trek training is the idea that you have to spend all your training either walking or hiking.

And while this can work for some, if you are overweight it is not a good idea!

This is because, unfortunately, you are already at a much higher risk of of overuse injuries such as
plantar fasciitis, shin splints or knee pain. And those are things you really don't want to mess around with!

Instead you need to be smart about your training. And structure it to minimise any chance of discomfort or injury (which making sure you improve your fitness of course!)

How To Get Fit, Strong
And Capable For A trek
(Even If You Are carrying A Few Extra Kilos Around The Middle)

Off Feet Conditioning

Off feet conditioning is a valuable tool to use as part of anyone's trek training program. But if you are overweight, it goes from being valuable to absolutely essential.

Off feet conditioning is simply doing exercise to develop your aerobic capacity and muscular endurance, without putting any stress through your feet and knees.

This will still have great carryover into your performance on the trail, but will minimise the risk of your body getting ground down!

Great examples here include:

• Stationary cycle
• Step machine
• Pool running
• Swimming
• Elliptical

This type of training is particularly important during the early stages of a preparation program. In fact, if you are overweight and you haven't been active for a while, I usually recommend spending the first phase of your program (usually four weeks), doing all of your aerobic training as off feet conditioning.

By doing this before you start any type of hiking, you can ensure you develop your base level of fitness in a safe way before you hit the trail.

Strength Training

If you are overweight, strength training should never be skipped in your training.

Strength training is essential for bullet proofing the joints from injury and improving movement efficiency. Also, if you are carrying a few extra kilos then the average Joe, by increasing your strength you can turn those uphills and stairs from an absolute nightmare, into something much more manageable.

But strength training does not mean doing hundreds of squats and or step ups at home... or jumping into a generic circuit class at your local gym. While these can help, they are very low in effectiveness in the grand scheme of things.

Instead, you should be working through a tailed strength training program, which is specifically designed for you an an individual and around the upcoming challenges of your trek.
 

Not sure how to do this? I would highly recommend you speak with a professional.

Hiking Smart

And while you might be reducing the amount of time on the trail that many traditional training programs want you to do... that doesn't mean hiking training is not important!

But it is crucial that you go in with a plan of attack...

Your early hikes should be short. They should be easy. You should finish them feeling like you could have done plenty more.

And each time you do another hike, there is a rule you need to be VERY strict on.

Never increase your hiking time by more then 20% at a time!

The reason behind this is that a 'spike' in your training load (i.e. jumping from a 2 hour to a 3 hour hike) is the number one cause of injury. And while someone with a bit of a lighter frame might simple pull up with sore muscles, some achy joints and need a few extra days to recover... if you are overweight you don't want to mess around with this!
  
If you have a trek coming up, this is what you need to do:

• Get out your calendar
• Mark in all the days you want to go out hiking
• Choose your first trail (which should be easy!)
• And then get out the calculator, find a list of local trails and go from there
  
  

This process might take a little bit of time to figure out. But it is essential to staying pain free!

Recovery Sessions

Recovery is one thing that is quite often neglected in traditional training programs. But if you are overweight, you cannot afford to skip this!

Recovery sessions are essential for: aiding muscle recovery and adaptation, reducing muscle soreness and keeping you healthy, pain free and happy in your training!

There are countless different 'recovery' methods you could be doing...

But here are a list of simple and effective things that anyone can do:
 

• Spend five minutes foam rolling each day
• Perform 20 minutes of stretching and foam rolling on your 'off days'
• The night after completing a hike, wear some compression clothing to bed
• Schedule in an easy 'active recovery' session the day after every hike
  (i.e. pool walking, gentle cycling, swimming etc)
• Get 8 hours quality sleep each night

Incorporating these into your weekly routine can genuinely be the difference between success and failure in your training.

Get Your Gear Right

What is the best piece of gear? That question will never end...

But if you are overweight, there are two ESSENTIAL things you need to do when it comes to equipment...

#1 Always use trekking  poles!

Trekking poles are a trekkers best friend. They keep you balanced, help improve posture, aid circulation and most importantly, they take A LOT of pressure off your lower limbs (particularly your knees and feet).

If you are overweight, they are 100% essential, EVERY time you hit the trail (no matter how short!)

#2 Get your boots fitted

Having the wrong pair of boots is a disaster waiting to happen.

Don't mess around with this.

Never buy your boots online. Don't be shy when in a shop.

Make sure you go to a respected expert and get them fitted properly!

And if you are having problems with your boots, I highly recommend you go and see a podiatrist!
 
Weight Management Strategies

If you are overweight, losing a few kilos can go along way to both your enjoyment and success on the trail.

This has nothing to do with looks or social stigma... but it is for the simple fact that for every extra kilo your body holds, it puts an incredibly disproportionate amount of extra force through your joints!

So even loosing one kilo can make a major difference...

And while weight loss is is an incredibly complex subject and the details of that is well beyond the scope of this article... there is one simple strategy that can be incredibly effective for hikers and trekkers.
  
Have you ever heard the saying "never go shopping when you are hungry?"  
  
Well you should take that as gospel! This is because when you are training and hiking you are burning A LOT of extra energy. But the natural response to that, is to get seriously hungry to refuel!

And a common habit many people have, is to do their training or hiking session, and then go to the shops and buy their next meal...
  
This is not a good idea!

Instead, before every training session and hike, you should have the next couple of meals planned and bought for (if not prepared already). This takes the impulse buying out of the equation, so you can plan to eat right while you are not absolutely starving!

And if you put this one strategy into action, it can make a massive difference!

Hiking and trekking is an absolutely amazing pursuit for everyone to get involved with. But if you are overweight, you need to be smart about your training and preparation. So you can avoid any injuries and ensure you stay safe, pain free and successful on your adventures!