Mountain walking is an increasingly popular way of enjoying the outdoors and feeling more connected to nature. However, it is also a demanding activity that requires a reasonable level of physical fitness. When it comes to some of the UK’s more challenging mountains such as the Skye Munros, it helps to do some preparation to get the most out of it.
Here’s a guide to getting fighting fit to tackle some of the most challenging and thrilling climbs in the UK.
Building endurance
It’s assumed that because we generally walk for a certain amount of time every day, we don’t need to do any extra preparation for a hike, as we would for a run or a sports match. However, building up your stamina and endurance will help you to enjoy mountain walking all the more, and give you the confidence to take on bigger challenges.
Being fit and active reduces the risk of injury and fatigue, and can mean the difference between a gruelling slog and an enjoyable day in the hills. Start by increasing the distances you walk in your usual routine, whether that’s just one day at the weekend or over several days if you have time during the week.
Vary the terrain with inclines if you live in a hilly area. If hills are in short supply, you can replicate the exercise by climbing flights of stairs or using gym equipment such as step machines. Be consistent, training at least once a week, otherwise you will not reap the full effects.
Practice carrying a backpack with all the gear or equivalent weight you would take on a longer mountain trek to help you get used to the added weight as you walk.
Building strength
Mountain walking naturally requires strong legs to cope with the varied terrain and protect your joints from injury. The knees can be particularly vulnerable as we make a descent, as it puts a lot of pressure on the joints. You might want to consider using walking poles to take off some of the weight and provide you with extra stability.
Squats and lunges are excellent ways to build up strength in the muscles in your quadriceps, glutes and calves, and they can easily be fitted into a spare ten minutes at home without any special equipment. Step-ups onto a bench or step will strengthen your calves and hamstrings, and also build your cardiovascular fitness.
Flexibility
If you want to tackle more challenging routes that require scrambling or even climbing, then it’s useful to improve your flexibility to help you with the manoeuvres and reduce the risk of trips and falls. You can do this with some simple stretching exercises, or if you want to take it one step further try some beginners yoga or pilates classes.
Cardio fitness
If you find yourself slightly out of breath from climbing the stairs, that’s a sure sign that your cardio fitness needs some work. Running, swimming, or cycling are all great ways to help you maintain the pace when on a long hike.
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