Training For Hiking: Warming Up

When it come to Training For Hiking, following a structured warm up can be incredibly beneficial. If done correctly, it can significantly improve performance and reduce the likelihood of injury.

But this goes beyond simply doing a bit of a walk to 'get the blood moving' and a couple of stretches...

Like anything in the fitness world, a little bit of planning and a little bit of structure, can go an incredibly long way!

When planning a warm up, there are there is a 3 step plan which I follow.

Thisinvolves: 

1. Self Myofascial Release​
2. Mobilisation
3. Activation
   

And of course, like anything in the fitness world, there is no one right way to do a warm up. But this structure has proved efficient, effective and practical time and time again with my trekkers and I would like to share it with you today. 

​Here is how you do it:

Step One: Self Myofascial Release

Self-myofascial release (SMR) is a form of self-massage used to release tension from the fascia (a sheet of connective tissue) which surrounds the muscles. 

It commonly involves the use of foam rollers, balls, sticks etc on the body, to correct restrictions and 'break up knots' in the fascia and muscles. 
  
Benefits 

Self myofascial release can be effective to:

• Improve short term range of motion
• Relieve muscle soreness
• Aid muscle recovery

How To Do It

• Slowly roll a muscle group until a tender spot is located
  
• Sit on this spot until the tenderness starts to subside
• Throughout the rolling, you should be able to breathe
  (if you find yourself holding your breath, take a bit of tension off)
• Never foam roll the joints (i.e. lower back) SMR is for muscles, not joints.
• Aim to spend 30-90 seconds (max) on each muscle group.

Common Mistakes

• Spending too much time: the main issue with SMR, is that people spend WAY too long on doing this in their warm up. While it might feel good to spend 30 minutes foam rolling before a workout, unfortunately this is not a great use of your time. Instead put a timer on your phone and stick to 30-90seconds per each body part.

Example SMR Exercises For Trekkers

Foam Rolling Quads

​Foam rolling is the most common form of SMR. Most gyms will have these and you can buy them at any sporting goods store. This is an example of how to use to foam roller to release the quads (which are usually particularly tight for trekkers).

​Glute Release With Tennis Ball

Another common tool for SMR is the use of a ball. With these you can get a little bit more targeted and you can really seek out the particular 'trigger points'. This example is showing how to release the glutes and can be very effective for some people who suffer from back pain. 
​

​Hip Release With Ball

For many hikers and trekkers, the front of the hips are chronically tight. This is handy way to release them before a hike, using a ball.
​

Trek tip: If you want to do SMR before a hike or while you are on a trek, using your water bottle or trekking pole can work just as well!

​Step 2: Mobilise

The idea behind this step is to loosen up key joints and muscles which are going to be used in the subsequent training session (or hike).

Benefits

Performing specific mobility exercises before a workout can:

• Raise body temperature
• Improve range of motion

• Reduce the chance of injury

How To Do It

• The best way to mobilise is through dynamic stretching (which involves active movements of muscle that bring forth a stretch but are not held in the end position)
• Choose 3-5 dynamic stretches which are specific to the demands of the subsequent workout.​
  i.e if you are planning a lower body workout, mobilising the calves, hamstrings, hips and glutes will be beneficial. But spending time mobilising the upper limbs probably isn't a good use of your time.
• Unless you have a major mobility issue, this section should only take 5 minutes - max.

Common Mistakes

• Static stretching: The old school recommendations for a warm up used to be 'static stretching' - which involves holding stretches for long periods of time. While this can be effective for improving flexibility long term, unfortunately it has been seen to show a short term reduction in strength and power output. While this isn't the end of the world, it is much more effective to use dynamic stretches. 
• Not focusing: many people here will go through a few distracted leg swings, playing on their phone or staring off into space... But if you are not paying attention, you will not be getting the benefits! Each mobilisation should be deliberate and focused (you should genuinely be trying to both feel and improve each stretch as you go through)

Example Mobility Exercises for Trekkers

Knee To Wall

​This drill is designed to loosen the calves and mobilise the ankle joint (which is commonly tight in trekkers).

The Worlds Greatest Stretch

This is a great stretch which combines hip and upper back mobility (making it very time efficient)
​

​Step 3: Activation

The activation phase is designed to neurally stimulate particular muscles so they are ready to contribute to the following exercise.

Benefits

The activation phase of the warm up is designed to:

• Increase strength, power and rate of force development 
• Work on strengthening and stabilising smaller muscle groups which are important for injury prevention (i.e. prehab)

How To Do It

• Choose 2-3 exercises here which are either:
  • Specifically important for your injury history (i.e. prehab exercises)
  • Prepare you for the first exercises in your workout 
• Consciously feel the specific muscles you are working.  
  e.g. if you are doing glute bridges for 'glute activation' you should be physically squeezing the glutes through the movement and adding an isometric hold the top.

Common Mistakes

• Spending too long: while 'prehab' is important, some people end up spending way too long here again. If you have more of these exercises you NEED to include, slot them in your rest periods during your actual workout. 
• Rushing through the exercises: again, many people don't focus here and just 'rush' the exercises. Here you want to 'feel' the muscle contractions as much as you can. So each movement should be controlled and deliberate.

Common Examples For Trekkers

​Mini Band Walks:

This is a great exercise for activating and strengthening the glute medius, which is an important stabilising muscle in the hip. These are very beneficial for many people with knee pain.

Terminal Knee Extensions
​
These are designed at strengthening the quads - particularly the Vastus Medilis Oblique (VMO).  The idea behind this movement is to physically squeeze the quads and feel tension in the innermost muscle (the VMO). This is a great exercise for many people with knee pain.
​

You now have a three step guideline to create the perfect warm up when training for a hike. By applying this structure you can ensure your warm up is specific, time efficient and most of all effective!

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