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In your quest to use all the newly found energy you have gotten from your workouts with SD PERSONAL TRAINER, you may be considering hiking as the right option to both fulfill your new desire for exercise endorphins and enjoy the great San Diego outdoors.
When planning your hike, there are a few items you should consider making sure that it is the best experience it can be.
Most experienced backpackers recommend a maximum pack weight of about 30% of the hiker’s body weight. If you are beginner, remember that you should be careful not to over-estimate your pack-carrying abilities. However, as you gain more experience, you should consider that your pack is not only a tool for carrying your supplies, but also a way to increase the intensity of the exercise you will receive from your day’s hike.
There are a few categories you can use to determine the difficulty of the hike you are going to choose. Make sure to do a little research ahead of time and find out both the distance of your path, as well as the altitude you will ascend (and eventually descend).
The height climbed in one day is the total, not just the difference in height between your starting point and end point – remember that you may experience peaks and valleys along your route.
“Easy” Street
Elevation: 2500 meters above sea level
Speed: 4 km/hour on level ground
Pack: 25% of body weight
Distance: 10-15 km/ day
The “Harder” Road
Elevation: 2500 meters
Speed: 5 km/hour
Pack: 25% of body weight
Distance: 15-20 km/day or a climb of 750 meters up
The Road Less Traveled
Elevation: 3000 meters above sea level
Speed: 5 km/hour
Pack: 25% of body weight
Distance: 15-20 km or more and/or 1k meter climb
Pace Yourself
If you are hiking with a group, being average is actually the best place to find yourself. The leader of the pack may find themselves having to rest too often to let others catch up and the caboose may not be getting enough rest to efficiently make the day’s trip. Try to find a hike and group that places you right in the middle of it all.
Autumn is a great time to get out to enjoy San Diego county.
As we have mentioned before, there are a plethora of trains for running and enjoying the mountains and Fall air. Not only is this great exercise, but an excellent way to enjoy the beauty of our area.
However, some people may not be ready to hit the trails running. A fitness program from SD PERSONAL TRAINER is an excellent way to get your body prepared for all kinds of outdoor sports. It will help you get out of the gym and truly enjoy what a healthy body and positive attitude can do for your life. If you want to hit the trails now, but aren’t quite prepared to hit the ground running, you can try hiking. Some wonder what hiking can do for your body and if it is really effective exercise. The answer is certainly yes – or at least it is a great start.
Hiking for fitness can be broken down into a few elements.
Leg Strength
Regular hiking does great things for the muscles in your ankles, calves and thighs. Performing other exercises in the gym or other fitness plan will certainly help to augment your success as a hiker too.
Don’t travel light! Take a day pack or go for an overnight trip. For added fitness benefits, pack everything but the kitchen sink! Lifting both you own body weight and that of your pack will add to the workout!
Take the High Road
Search out inclines and challenging paths. These will work more muscles and you will also have the added benefit of great scenery.
A hike on level ground at a quick pace may be able to give you a low-intensity, endurance workout if you walk it over an extended period, but a climb will raise both your pulse and breathing rate.
Stick It Out
If you are new to backpacking, you may find that it takes some time to get used to carrying a pack. Some say that it takes over five hikes to develop the proper muscles to endure the bruises and rubbing that can be produced by carrying a heavy pack. Don’t give in to the discomfort – make sure to stick to it long enough to adjust.
Rock Hop
Make sure your ankles, calves and knees are strong enough to endure rough terrain alone before attempting to carry a heavy pack. It is important that your support muscles are strong enough to provide the balance and protection you need to avoid an injury. Additional packs may throw off your balance if you are not ready for them.
Safety is always important to SD PERSONAL TRAINER, so make sure to carry an emergency kit any time you go out on the trails. Enjoy the autumn air!
Before you head out on the trails, you will want to consider some of the gear that SD PERSONAL TRAINER would recommend to optimize your trail running workout.
Trail running shoes are available at your local sporting goods store. It is always recommendable to go to a shoe expert that will check your feet and running style to make sure that your shoes match your step and foot shape. A good trail running shoe will be lightweight and geared to protect your foot from the rigors of trail running, guaranteeing comfort for your feet on any trail condition.
Improper socks can lead to blisters. These are a quick way to bring your trail running fun to a halt. Never hit the trails in cotton socks – you will be asking for wet, blistered feet. We recommend a good fitting pair made of synthetic material which will eliminate chaffing by wicking moisture away from the skin.
If you are having trouble finding the right fit in your shoe, you can always replace the insole. These come in a variety of shapes and sizes that will fit your needs and if you can’t find the right one, they can always be custom-made at a reasonable price.
It is important to keep hydrated on the trail. For longer runs, make sure to bring a low-profile, well-fitting hydration pack. These can be worn around your waist like a belt or over your back like a backpack.
Though your normal running shorts may keep you cool, you may want to consider a longer trailshort that will cover more of the leg and protect you from scratches from branches and underbrush. Make sure to choose a lightweight, quick-drying material.
On top, make sure to choose a t-shirt made also of synthetic, wicking material, never cotton.
For sunny days, choose eyewear that is lightweight and grippy.
If you cross off your SD PERSONAL TRAINER checklist before heading out on the trail, you will be sure to have a great run that is not only fun, but productive.
San Diego has a great outdoor life all year round. One great way to enjoy the great outdoors is by taking your run off the road and on to one of the many running trails the area has to offer.
Trail running is different from road running and track running. Trail running is often done on hiking trails or fire roads. These trails tend to cross terrains such as hills, mountains deserts or forests and can include sleep inclines or rough patches of trail.
Some trail runners prefer training on trails for exercise while others would rather be out in the wild. Many trail running aficionados will take part in trail running trips, which involve camping and carrying light backpacks and gear.
Trail running has gained special popularity in recent years in the Western U.S. and California. It is now one of the most prominent sports in the outdoor community. It is a great way for those who enjoy road running to get out and enjoy the softer trails and beautiful scenery they have to offer.
Trails can vary in difficulty, length and terrain. A more difficult trail may involve leaping over logs, rocks and roots. These types of trails can cure the doldrums that one can experience after many years of monotonous exercise.
Before taking your run off the pavement and onto the trails, it is important to make sure the legs and joints are ready for their new challenge. SD PERSONAL TRAINER is always ready to help get you in shape for any new fitness activity you are willing to try.
