Prepare For Hiking With Loaded Pack Walks
If you are planning a hiking trip, one of the best ways to prepare your body is by going for a loaded pack walk. This simple exercise involves walking with a backpack loaded with 10 to 15% of your body weight, gradually increasing the weight over time. In this article, we will discuss the benefits of loaded pack walks, how to do them, and some tips to make the experience more comfortable.
Loaded pack walks are perfect to help build endurance and get your body used to heavier loads. This is especially important for hikers carrying a heavy backpack on a long hiking trip. Instead of jumping into a 35-lb backpack, it’s better to start with a more moderate weight, gradually increasing over time. This allows your body to adapt to the weight and reduces the risk of injury and stress.
Structuring A Training Plan
To do a loaded pack walk, you only need a backpack and some weight to put in it. The weight can be anything from books to gear to water bottles. What is important is that you start with a comfortable weight and gradually increase it over time.
Start by putting 10 to 15% of your body weight in the backpack. For example, if you weigh 180 lb, start with an 18-lb pack. Go for a 45 to 60-minute walk, regardless of the terrain, at a comfortable pace. Don’t worry about how fast you’re going or how rugged the terrain is. The goal is to get your body used to carrying the weight.
Next up is adding a couple of pounds to the pack each week. If you’re doing a three-week training phase, you would add 2 lbs each week, starting with an 18-lb pack and working up to a 22-lb pack. If you’re doing a four-week training phase, you would add 2 lbs each week, starting with an 18-lb pack and working up to a 24-lb pack.
Tips For Loaded Pack Walks
If you’re using weight plates, wrap them in towels to make them more comfortable. Kettlebells and dumbbells are not recommended, as they can be uncomfortable to carry. Books and water bottles are an excellent alternative. Avoid closing the zippers at the top of the pack, as they can sometimes open up while you’re walking or hiking. Instead, move the zippers to one side to keep everything nice and secure.
It’s important to note that loaded pack walks differ from training hikes. Loaded pack walks are about getting your body used to carrying a heavier load, while training hikes are about preparing your body for the specific terrain and conditions of your upcoming hike. In a separate video, I will discuss training hikes.
Loaded pack walks are a simple and effective way to prepare your body for a long hiking trip. By gradually increasing the weight of your backpack over time, you can build endurance and reduce the risk of injury and stress. Remember to start with a comfortable weight and follow the tips for a more comfortable experience. Good luck, and happy hiking!
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