How to train for a hiking in the Dolomites?
Whatever kind of sport you do in the mountains, whether it's hiking, skiing, downhill skiing or climbing, it's essential to train to be able to face the mountains safely. But what is the best training for hiking in the mountains? Today we are going to show you the most useful tips for training and preparing for a mountain hike.
What kind of workout do you need for hiking in the Dolomites
Even just for a walk in the mountains, you have to prepare the body for the effort. The best training for walking in the mountains consists of:
- Aerobic training: when we talk about aerobic training we refer to all those exercises that comes with high oxygen consumption such as running, stepping, cycling and jumping rope.
- Anaerobic training: anaerobic training, on the other hand, involves a great deal of exertion for a limited period of time, as is the case with weightlifting.
Intense walking can be the perfect combination of aerobic and anaerobic training and prepares you for more intense walking at a high altitude.
If you are out of shape, start by brisk walking for half an hour a day. However, walking should be repeated frequently, increasing effort from time to time.
You can then switch to running. In fact, the best workout for hiking in the mountains would be running. Swimming is also a great workout option.
How to prepare your body for a hike
Speaking of the best workout for walking in the mountains, we cannot avoid or skip stretching, which is extremely important not only to prevent possible injuries during high-altitude walking but also to stretch the muscles, avoid strains and speed up the recovery process after exertion.
Stretching should be performed both before and after the mountain hike: it really only takes 10 minutes to perform the basic exercises and protect yourself from possible side effects of hiking in the Dolomites. The parts of the body that need to be stretched the most are the hip flexors, quads and of course, the adductors.
What comes with effective training
It is very important to train for hiking in the Dolomites, basically for three reasons:
- to exert less fatigue and better withstand the exertion required for hiking or climbing
- to reduce lactic acid and "recovery time"
- to avoid pulled muscles
Doing a good workout while following a healthy and balanced diet is good for your body and it helps you embark on hiking trips and enjoy the scenery to its fullest.
How to improve posture and prevent injuries
To prevent injuries of all kinds, it is important to focus on improving your posture. Those who wish to walk at high altitudes will have to pay close attention to their stride, which must be precise and safe.
During the flat phase, the stride should be rolled, which means that the heel should be placed first, followed by the rest of the foot down to the toe; in the downhill phase, the weight of the body should be shifted toward the forefoot. To prepare the muscles for walking, then, there are some specific exercises that can be performed directly at the gym and are very useful, such as squats, lunges, and ankle exercises.
Resting is part of training for hiking in the Dolomites
One aspect that should never be overlooked in a mountain walking workout is resting, which serves not only to recharge energy but also to get rid of lactic acid, which builds up after any prolonged effort. The resting period, therefore, should always be proportional to the effort.
| Keep reading: Backpack Essentials |
Conclusions
If you decide to go hiking in the Dolomites, it is necessary to do good training such as walking, running or swimming. Cycling could also be helpful, the more sports activity you can do the better. Good training is part of the things you need to do to prepare well for a hike and avoid injuries. And remember to drink a cold beer at the end of every hiking day to replace lost fluids! 😉