How a Plus-Sized Athlete Prepares for a Hike
I recently hosted a live Q&A session on Instagram about hiking in a bigger body. I’ll be addressing the questions I received on my blog over the next several weeks. This week’s question is about training for a big hike.
Q: “I'm struggling with how to plan workouts to increase my stamina and my ability to hike uphill. A lot of online resources seem to be geared towards people who are already in shape and their easy exercises are too hard, like 'Just run a couple miles.' And I live somewhere flat, so I don't have a lot of practice hills to work with."
A: When I’m training for a big hike, I start with increasing my fitness in general. If I can carve out time to do shorter hikes with challenging uphills on weekend days, I definitely try to make that a priority. However, I don’t always have access to steep uphills for training outside or the time in my schedule to drive out to the trails. In that case, I take my training inside.
When I'm planning to hike something really big or really exciting, it's not just about the hills. In fact, what I try to do is partner my outdoor training up with things like spinning, working out in the pool, and yoga. It's not so much about training to hike up a hill as it is about conditioning your body, strengthening your body, strengthening all the muscles that support your joints to get yourself ready.
Hiking is a full body workout, so I train the whole body. TRX is one of my favorite ways to add strength training into my schedule. TRX uses your own body weight, which is perfect for preparing for a hike. If your local gym offers a TRX class, check it out! And in these Covid times, you can order your own TRX straps, find a place to anchor them (sometimes a door is plenty) and download the app. (I have my set in the garage and love them).
I especially focus on strengthening the muscles that support my knees, since that’s the joint that gives me the most trouble on long hikes. Some of the exercises I do to specifically prepare for uphills (and their just as challenging partners, downhills) are step ups on a step or block, squats, and extensions. If you aren’t sure where to start, a session or two with a personal trainer can really set you up with a plan to get you where you need to be physically before a challenging hike.
When I did the Long Trail this summer, one of my biggest lessons was how much I depended on my local YMCA to condition me in the past. My Y was closed due to the pandemic and I really missed access to their machines and classes. Doing things like the elliptical gives my joints a break and helps me get my cardio up. I also love spinning classes for getting myself into the best shape mentally and physically for a hike. I am so grateful for my Peloton now.
Don’t forget, when you’re hiking in a larger body, there's the physical element of training and there's the mental aspect of it, too. Some people hire a movement trainer to help them achieve their goals or a body positive coach. ” You need to find what works for you to develop your mental toughness around pushing through. Hiking isn’t easy, there are times when I have to use self talk, inspirational songs (yes, even if I have to play it on the trail!) and visualization to get me through.
One of the reasons I love spinning so much is not just because it's a lower impact activity, it’s also for the mental coaching. The best spin instructors (for me) are the ones who shout positive affirmations at you while you ride. It might sound cheesy, but when I’m facing a tough uphill on the trail, I sometimes channel my spin instructors in my head to remind myself that I can do hard things. Affirmations like, "You didn't get up to give up!" (Thank you, Alex Toussant!) help me put one foot in front of the other. Don’t underestimate the importance of training your mind!
I’ll be answering more questions here over the next few weeks. If there’s something you would like to see me write about, let me know by shooting me an email.