Active Tips for the Hiking Season

Get Set for Your First Steps on the Trail

When your hiking boots have been sitting in the closet for a while, your body needs time to adjust to longer distances. It’s important to ease back into the movement and gradually build your endurance. The key is to listen to your body: pushing too hard too soon can lead to sore joints. It’s better to slowly increase your pace and the distance you cover. Here’s how to build up your stamina:

Regular walks: Start with short nature walks and gradually increase the duration.
Take the stairs instead of the elevator: A simple way to activate your leg muscles and boost your fitness.
Gentle hikes: Begin with flat trails and gradually challenge yourself with more difficult routes.

Bavarian Way of St James at Johannishögl in Piding

Strength Training for Stronger Muscles

Hiking places significant strain on your legs, core, and back. Strong muscles not only protect your joints but also provide better stability and balance on uneven terrain. Especially when descending, your knees bear immense pressure – and without proper preparation, this can quickly lead to joint pain. Just two to three short training sessions a week are enough to strengthen your body. The best part? Many of these exercises require no equipment and can be done comfortably at home. By dedicating just a few minutes regularly, you'll soon notice improved stability and strength, making every hike not only easier but more enjoyable.

Squats: Strengthen thighs, glutes, and knee joints.
Lunges: Target leg muscles and improve balance.
Planks: Stabilize the core muscles and help prevent back pain.

Balance and equilibrium through healthy nutrition

It's All About the Right Balance

A longer hike isn’t just about endurance and muscle strength—it’s also about flexibility. Especially on rugged terrain, good balance is crucial to navigate obstacles safely. Simple stretches for your legs and hips can greatly improve mobility. In addition, balance training, such as one-legged exercises or balancing on a narrow surface, can make a big difference. Another secret weapon for improved mobility is the foam roller. After a hike or workout, it helps release muscle tension and promote blood circulation.

Breathing and Endurance: More Air for Long Hikes

Mindful breathing can significantly impact your endurance and performance. Many hikers tend to breathe shallowly, which limits oxygen flow to the muscles. Incorporating interval training can also enhance fitness. Short, intense bursts of exertion followed by recovery periods help strengthen the cardiovascular system—giving you an edge on longer hikes. By mastering the right breathing technique, you'll find it easier to tackle longer distances comfortably and without cramping.

Reading Tip: Ever heard of forest bathing?

Tips for Better Breathing While Hiking:

Abdominal breathing instead of shallow chest breathing: Deep breaths through the nose enhance oxygen intake.
Rhythmic breathing: One breath per step or two breaths every three steps helps maintain a steady rhythm.
Interval training to boost endurance: Alternating between slow and fast walking phases improves overall fitness.

Wanderlust Instead of Hunger Pangs

Energized and Ready to Go: Hiking requires a lot of energy, and the right nutrition plays a key role in performance and overall well-being. Rather than relying on strict meal plans, it’s helpful to listen to your body and eat intuitively. A good energy source for hikes includes complex carbohydrates, like those from whole grains or legumes, along with the essential vitamins for sustained energy. These provide long-lasting fuel and help avoid energy dips. Healthy fats, such as those from nuts or avocados, are also valuable for maintaining endurance. For on-the-go snacks, try dried fruits, granola bars, or fresh fruit. And don’t forget to drink plenty of water! Hydration with water or unsweetened teas supports muscle function and keeps your body fueled for the journey ahead.

Recovery and Relaxation: Strong Fascia and Healthy Muscles

After a challenging hike, proper recovery is essential to relax your body and prepare your muscles for the next adventure. Gentle stretching exercises help release tension, while a fascia massage further supports regeneration. One particularly effective recovery method is cold therapy. A quick ice bath or a cold shower after your hike can reduce muscle inflammation and stimulate metabolism. Cold exposure also strengthens the immune system and can improve circulation in the long run. Alternating hot and cold showers or Kneipp therapy are also great ways to help your body recover more quickly. Recommended reading: The Healing Power of Cold!

How to Support Your Recovery:

Gentle stretching after your hike: Keeps muscles flexible and prevents stiffness.
Massage or foam rolling: Boosts circulation and relieves tight muscles.
Plenty of sleep and a healthy diet: Help your body regenerate faster.
Cold therapy for muscles and immunity: A cold shower or a quick ice bath after hiking reduces inflammation, speeds up recovery, and strengthens the immune system.

Conclusion: Starting the new hiking season with energy

A great start to the hiking season begins with the right preparation. By combining endurance training, targeted strength building, mobility exercises, and mindful nutrition, you can enhance your performance and make hiking even more enjoyable. And when you take time to recover after each hike, you'll ensure that your love for hiking lasts. Now, it's time to lace up your hiking boots and go! Whether it's a leisurely multi-day hike in South Tyrol, a tour along the Moselle, or a sunny getaway in southern destinations like Majorca or Portugal – with solid preparation, your hiking vacation will be a true highlight. With well-marked trails and breathtaking landscapes, you can fully immerse yourself in the natural experience and leave everyday life behind, step by step.