HIKING
Hiking is definitely one of my favorite recreational activities. There's always an opportunity to see something beautiful and truly get to appreciate God's creation around you. Depending on the level of difficulty, this pastime can also prove to be a good challenge and great form of exercise.
RUNES FOR HIKING
SURVIVAL
Hiking doesn't just start on the mountain; it starts with your preparation at home. Make sure you are ready for the challenges ahead. Know your limits and train, if you're not ready you could find yourself in a precarious situation.
LEADERSHIP
Hiking, and more so, backpacking will require some critical thinking. Know your terrain and ensure you have the proper systems in place to stay on the path or find your way if you get lost.
HONOR
Hiking can be grueling, set goals for yourself, whether it be by distance or even just making it around the bend. You need those small successes to ensure you persevere through adversity.
Preparation for Hiking
Hiking will involve endurance and instances of power and a strength to traverse obstacles.
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Begin with a Dynamic Warm-up.
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5 min on the Bike/elliptical/treadmill​
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High knees, butt kickers, A/B skips, lateral shuffles, jogging
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Arm hugs, stir the pot, arm circles
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Perform your exercises. ​​
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With endurance in mind - low weight and high repetitions
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Eccentric strengthening to assist with descending the mountain
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Minimal rest between sets and exercises.
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Finish with moderate-high intensity cardio depending on the type of terrain you will be hiking.
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15-20 min of incline walking or stair master ​
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minimal to no rest
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Finish with static stretching.
Lower Extremity Endurance
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Step Up with High Knee
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Side Steps with Band
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Slider Lunges
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Calf Raises
Eccentric Strength
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Eccentric Leg Extension
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Ball Bridge with Hamstring Curls​
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Anterior Step Downs - Lateral Heel Taps
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Single Leg Press - Single Leg Squatting
Core Strength
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Dead Bugs
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Plank with Hip Abduction
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Chops
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Mountain Climbers