10 Ways to Prep For Summer Hikes

Whether you takegroup fitness classes, enjoyrunningorwalk regularly, hiking can be a great way to change things up and keep your exercise routine interesting. Plus, there’s the added benefit ofspending more time in nature, which has been shown toimprove moodandcontribute to overall health.

Here, 10 tips to help you feel confident on the trails and prepared to conquer summer hikes:

“The best way to start if you’re new to hiking is to set asmart goalthat sets you up for success,” says Wesley Trimble, program outreach and communications manager for theAmerican Hiking Society. For example, “pick a local hike you’d like to do and build up your experience and comfort level with being out on the trail. Once you feel confident, you can opt for a longer hike with more challenging verticalat a national park,” he says.

Just like ski runs, hiking trails are graded as easy, intermediate or difficult. Easy trails are typically flat with no obstacles, intermediate trails have some uneven terrain andsmall inclinesand difficult trails have tricky terrain and steep inclines. “It’s easy to think, ‘I spend an hour three days a week in the gym, I should be able to do X-number of miles or this trail with X-feet elevation gain,’ but it’s really hard to see that correlation until you experience it. You’reusing muscles that you may not be working in a gymenvironment, especially on more mixed terrain.” So start with something easier and more flat to allow your body to more easily adapt to being on trails.

While you want to focus onimproving cardiovascular fitness, building strength in the legs and core helps when the terrain steepens. Incorporatesquats,deadlifts,kettlebell exercisesandpushupsinto your training routine. Make sure you’re using proper form before you increase the weight or reps.

Download a map of your trail or, if there’s a map at the trailhead, take a photo with your phone. You can lose your way, even on well-marked trails that seem easy to follow. Also consider printing out a map, especially if you’re going on a longer hike. “Technology is excellent until it doesn’t work,” Trimble points out. “If you drop your cell in the creek or run out of battery, then you’re out of luck with your map.”

Know not only the trail you’re hiking but also where you’re parking, how long you expect to be gone and when you will turn around (if it’s an out-and-back trail) so you’re not out past dark. Then share this with someone who is not hiking with you. Some apps likeMapMyRunpremium offer live tracking and can be used as a great way to track your exercise, too.

Make sure to check the weather so you know how to dress, says Trimble, who adds that “the weather can change pretty quickly in summertime and a lot of places will experience severe thunderstorms.” Don’t go off what the weather predicts for the local town either. “The higher up in elevation you are, the greater the likelihood that the weather will be different,” he explains. Make sure youwear sweat-wicking clothingand pack a light raincoat. You should also wear properhiking footwearto avoid injuries.

Staying hydratedis important, especiallywhen it’s hot outsideand you’re sweating more. You can use a regular school backpack or similar pack for shorter, easier hikes, says Trimble, who suggests bringing half a liter (or 16 ounces) of water for every hour you hike.

Even if you only plan to go out for an hour, bringing healthy fare is smart. You never know if you might take longer than expected. Nonperishables liketrail mix, packets of nut butter, nuts,dried fruit,energy barsand jerky are all great options.

TheAmerican Hiking Societyalso recommends having a compass, flashlight or lamp, whistle, first-aid kit, Swiss Army knife, sunscreen and sunglasses. Reapply the sunscreen as directed. Coming home burned is sure to ruin an otherwise spectacular day.

Warm upby starting slow and acclimating to the trail. “It’s super easy to get to the trailhead and feel pumped to take off. But then 20 minutes down the trail, people start to lose steam and that initial excitement and energy wanes,” says Trimble. When you’re fatigued, it’s not only easier to slip or trip, but you may feel miserable and never want to hike again. Instead, ease into it and, chances are, you’ll not only experience thatbreathtaking viewand a great workout, you’ll also bemotivated to do another hikeagain soon.

For more fitness inspiration, check out “Workout Routines” in the app to discover and log a wide variety of routines by performance specialists. Or build your own routine with exercises that fit your goals.