If you’re as excited for hiking season as we are, it’s time to get back into hiking shape. Here’s a training program to get you back on the trail.

The spring snowline is currently receding and hiking season is just around the corner. Although exciting, my legs are anything but conditioned for the trail. Luckily, I have enough experience to know that waiting for summer and jumping into a major hike is a bad idea.

Stretching Hikes

These are low key outings that don’t require a major time investment. You are essentially doing a light walk with frequent stops to stretch. Trails are better than pavement as you want to start adjusting to uneven surfaces while strengthening your ankles and alerting dormant muscles to the task ahead. I like to hike anywhere from 1-3 miles without weight. A light backpack is the most I’ll take. I make 3-4 ten minute stops to stretch my legs, calves and torso. Ankle rolls, achilles stretches, hamstrings, groin and quads are the major focus. I use rocks and logs for basic stretches and throw in a few basic yoga poses like downward dog to loosen up.

Core Strength

Core exercises are great for days with little time available to hit the trail. A simple routine that involves 2 sets of 5-10 squats, lunges, reverse lunges, single leg squats, sit-ups (25+) and pushups (25+). If your legs are in shape, add more reps and an extra set. The exercises stretch while building core strength to drive you up hard hills on the trail.

Low Gain Trails

As you stretch out and build core strength, start driving for more endurance. Low elevation gain trails and longer hikes are perfect for building some stamina and getting your joints used to repetitive motion. I live near a trail that follows the bottom of a canyon. It has some small hills and uneven surfaces that help build ankle strength. 5-7 miles out and back is a perfect distance leading into summer.

Short Hill Circuits

Walking into a steep situation without preparing makes for an uncomfortable hike. Build your calves and quads with short hill circuits. I will even sprint up some of these short hills to elevate my heart rate and build strength. Focus on an area where you can control distance and stop when your body needs a break. Do 1-2 hill workouts a week for several weeks leading up to bigger hikes. Add a backpack with some weight to prep for backpacking trips. I use the same pack and gear I’ll be taking on trips so I can adjust weight distribution and strap lengths.

Go Big, then Go Small

When the trails are clear, kick off the season with a good, hard hike. An 8+ mile push will let you know where you sit physically. If that hike has you floored, get back to the hill circuits and shorten up the next hike. Try to follow up the big day with a subsequent small hike that involves frequent stretching. Consecutive days prevents stiffness and gets your body ready for backpacking trips. Keep a consistent routine with short hikes and core workouts throughout the summer to keep your edge.