Backpacking Conditioning

Updated 9/19/2005

   Backpacking is hard work.  There are alternatives, such as those who go the ultralight equipment route, but I must be perverse because I enjoy that old familiar weight on my back and the comforts that it brings. Correction:  The backpack in the Wind Rivers in the fall of 2005 made Dan and I realize that we have to lose 10-15 pounds of pack weight.  Food goes first.  But we have to do it.  In order to enjoy backpacking it's a good idea to be in shape before you go.  There are a zillion approaches to this, but here's what I do.

   First off, I'm 59 years old and I promise that it was easier to backpack 30 years ago than it is now.  My guess is that the trails have gotten steeper.  In any case, I can usually get there even if I'm exhausted upon arrival at times.

   I belong to a gym and that's my main source of conditioning.  I view backpacking as prolonged aerobic weightlifting, especially if I'm above a few thousand feet.  So I try to mimic some of that type of exercise.  I use a stepmill type stair climber and I sometimes wear 2.5 lb. ankle weights to mimic heavy boots.  A stepmill looks like this:   As you can see, it's like an escalator. You have to lift your feet in order to use it, unlike other stair/elliptical machines.  In my view it's a harder workout and more like the real world.  (That's NOT me on the machine.)  My goal is the set the machine on the climbing option, level 6 or 7, for at least 30 minutes. Don't lean on the machine. You can't lean on railings along the trail. Wear a pack with some weight in it if you want to add to the load and intensity.   I go to the gym 3 times per week normally but go more frequently during the last few weeks prior to a harder backpacking trip.  Oh yes, and I'm a nut about stretching.  I do careful, prolonged stretching prior to my workouts and before I hit the trail every day.

   After the stairs I go to the weights.  I'm no Charles Atlas.  I have a small frame and was a skinny kid.  I use free weights as much as possible.  Again, this is more real than pushing and pulling things through guides provided by machines.  An old gym owner here in Portland always said that the secret is dumbells because they require directional control.  I work on my shoulders and back, but not for huge size or strength.  Just conditioning and resilience.  As in all weight training it's important to work on balancing muscle group workouts.  Don't just do bench presses and not work on the back for instance.

   Backpacking is legs.  I use moderate weight, about twice that of a pack, and do a lot of repetitions of squats and lunges.  For example, using 115 pounds, I'll do 4 or 5 sets of 15 with very brief rests between sets.  I try to exhaust my legs then do a little more each time as I lead up to a trip.  This pays off !  But take care of your knees and know what you are doing.  To balance this I do an equal number of leg curls and use an abductor and an adductor machine to work all the muscles.

 Added in July 2001:  I have a problem with my left knee.  Here's what I'm doing upon the advice of my chiropractor and my doctor.  My chiro thinks that I have some imbalance and need to stretch my hips.  The stretches on this page include the new one she gave me.  The lunge at the top is one I do at least daily and several times a day when backpacking: <a href="http://www.workoutsforwomen.com/stretch2.asp?type=hips"> Stretches </a>.  The doc thinks that when I'm backpacking I should take ibuprofen in the morning, at noon, and in the evening, <b>with food!</b>  She said to take 600 to 800mg at a time which is more like a clinical dose.  I personally also suspect that my formerly flat feet are messing up my leg by going flat again.  So I've begun my foot stretching and strengthening exercises for them again.  And, as extra coverage I've begun taking MSM and glucosomine.  Schiff Move Free double strength works best for me.  I'm trying to cover muscle, cartilage, bone, and tendon since we aren't 100% sure of the source of the pain.

   And work on your stomach and lower back and all of your waist.  I'm not obsessed with all this, but I also don't want to be injured or miserable on the trail. Dan and I have noticed that virtually everyone that we used to backpack with no longer will go and being out of condition is the primary reason given.

   Finally, weight is weight.  Your legs don't know the difference between 15 pounds in your pack or 15 extra pounds on your body.  You can eat like a pig on the trail, but losing some extra pounds prior to a trip will really make your life easier!

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