Physical preparation for a mountain hike: our advice

Ready to reach the summits without ending up on your knees?

You've planned your big hike, spotted the breathtaking panoramas, but... what about your physical condition ?

Don't panic, at Muule, we reveal all the secrets for good physical preparation to transform each climb into pleasure rather than torture.

Come on, put on your hiking boots and follow our advice.

1. The heart is the key

No cardio, no hiking . You need an engine that can keep up the pace on the climbs. Walk at a good pace, jog gently or ride your bike several times a week. Goal: prepare your breathing to swallow the elevation gain.

Muule tip: Get used to walking with a small weight in a bag, like an Osprey Velocity 20 : light, but well designed for long outings.

2. Reinforced concrete legs

No miracle: you will have to work your thighs and calves . Squats, lunges and stair climbs will be your new best friends. Bonus: say goodbye to the “duck” gait when going downhill.

Muule tip: Walking poles like the TSL Semnoz Alu relieve your thighs and distribute the effort. Your legs will thank you.

3. Prepare your back

A poorly carried bag + a poorly prepared back = a ruined hike.

Strengthen your shoulders and back with planks and core exercises. Goal: perfect posture and zero pain.

Muule tip: To relieve your back, a suitable backpack is very important. Try an ergonomic bag like the Deuter Trail 24 which perfectly distributes the weight on your back.

4. Test your shoes before the big day

Be careful, blisters are the number one enemy of hikers. Wear your shoes during short outings to avoid unpleasant surprises on the day of the big adventure.

Muule little tip: Odlo Quarter Ceramicool hiking socks are your anti-chafing allies. Your feet will stay fresh and ready.

5. Don’t skip the stretch!

After the effort, the comfort… and the stretching. We take 10 minutes to stretch our legs, back and shoulders. Your body will remember it for the next outing.

Little Muule tip: You can also optimize blood circulation and muscle relaxation with the recovery cream from the Sidas brand.

6. Hydrate and eat smart

Prepare your reserves: the mountains make you hungry . Drink regularly and plan energy snacks to avoid the mid-ride hunger pangs.

Little Muule tip: Choose a flexible bottle to save weight with our Hydrapak bottle .

With good training and solid physical condition , hiking becomes child's play. And to make sure everything goes smoothly, don't forget to equip yourself smartly with our hiking gear .

Come on, shall we meet at the top?

Article written by Solenn de Muule on December 17, 2024.