Summit Strength
Menu

TRAINING FOR HIKING TIPS

Find out more about what it takes to reach the Summit

Training For Hiking: Warming Up

2/18/2019

 
Picture
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...

L
ike 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

Picture
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

Picture

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

Picture
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!


Want more Tips, Tricks And Strategies To Help Your Trail Fitness?


Join Our Free
Training For Hiking And Trekking Community!


Comments are closed.

    Author

    Rowan is an online personal trainer who specialises in training for hiking and mountaineering. He helps get them fit, strong and resilient so they can conquer every adventure. 

    Archives

    May 2025
    April 2025
    March 2025
    February 2025
    January 2025
    December 2024
    November 2024
    October 2024
    September 2024
    August 2024
    July 2024
    June 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    November 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018

    Categories

    All
    About Rowan Smith
    Aerobic Training
    Altitude Mask
    Altitude Sickness
    Altitude Training
    Ankle Pain
    Back Pain
    Balance
    Best Exercises For Hiking
    Book Review
    Breathing
    Cardio
    Case Studies
    Challenge Event
    Challenge Hike
    Cold Weather
    Continental Divide Trail
    Core Training
    Cramps
    Desert-hiking
    Downhill Hiking
    Elevation Training
    Endurance
    Equipment
    Everest Base Camp
    Extreme-environments
    Fitness-assessments
    Fitness-tests
    Foot Pain
    Guest Posts
    Gym Training
    Health
    High Altitude
    High Intensity Training
    Hiking Speed
    Hip Strength
    Home Workouts
    Hot Weather
    Hump Ridge Track
    Inca Trail
    Injury Prevention
    Interval Training
    Kilimanjaro
    Knee Pain
    Larapinta Trail
    Live Stream
    Loaded Pack Walking
    Media Appearances
    Mental Strength
    Mera Peak
    Mindset
    Mini-course
    Mobility
    Mountaineering
    Multi Day Hike
    Multi-day Hike
    Muscular Endurance
    Newsletter
    Nutrition
    Oxfam
    Pacific Crest Trail
    Pack Training
    Planning-and-logistics
    Plantar Fasciitis
    Plyometrics
    Podcast
    Recovery
    Rock Scrambling
    Running
    Shoulder Pain
    Strength Training
    Summit Strength Method
    Summit-strength-method
    Te Araroa
    The-overland-track
    Thru-hiking
    Thruhiking
    Time Efficient Training
    Timeefficient-training
    Tour Du Mont Blanc
    Training Hike
    Trek-tips
    Trek-tips
    Trek Training
    Trektraining
    Ultralight
    Uphill Hiking
    Upper-body-training
    Warm Up
    Webinar
    Weight Loss
    Workouts
    Workout Tips

    RSS Feed

About

Summit Strength is a personal training for hiking service created specifically to help hikers have the best chance of a safe, enjoyable and successful adventure. 
Picture

Company

About
Blog
Podcast
Terms and Conditions
Privacy Policy
Disclaimer

Services

Online Summit Program
Learn How To Train For Hiking Course 

Support

Contact
​

Join Our Free Community Group


© COPYRIGHT 2018. ALL RIGHTS RESERVED.
Website Design by My Personal Trainer Website
  • Home
  • About
  • Online Training
  • Success Stories
  • Blog
  • Home
  • About
  • Online Training
  • Success Stories
  • Blog