Training for hiking

[Lazarus52980]

My son has a hiking and camping trip coming up in late June for cub scouts. It sounds like they have a long hike planned with some camping at the end, and then a hike back the next day. Since my son is still quite young (he will be almost 7 when we do the hike) I know he will not be able to carry much, if anything, so I am looking for advice on how to train for doing a 2 day trek with a pack.

My current plan is to buy a quality pack and put weights in it for training. I don't know how much it will weigh when we put all of our gear in it, so initially I was intending to do some walks with about 30 lbs. in the pack for 1-2 miles and try to build up from there.

If there is a better way to do this, or any general hiking advice I could get from anyone, I would really appreciate it.

 

[HNNstyle]

Never been hiking but as an avid jogger, the first thing I'd do is find the right type of hiking boots so that your son's feet doesn't hurt when walking on uneven terrain while carrying a heavy backpack. Hiking boots probably don't matter since 7 year olds are small guys but I'd get nice comfortable shoes or insoles from a specialized shoe store as a precaution.

 

[CoachB]

Prior to hiking the Grand Canyon, our hiking club practiced at the local football stadium. We walked up and down the steps, the bleachers themselves, across gaps, along the seats(simulating a narrow trail), sidestepping, backing and turning. Everything was done at a nice comfortable, safe pace. A good sturdy walking stick is handy also.
Not only does this help with conditioning but lets you learn how a backpack affects your center of balance. A good pack will distribute the load so fatigue is usually a minor concern.
Have fun!!

 

[Ticky]

A few things:

Get a pack that fits, not one that is cheap or looks cool.

Dog food is a great way to load a pack for training. Right density and easy to vary the weight.

Get shoes that work for you, full boots aren't right for everyone.

Running is a great way to train for hiking. So are deadlifts.

Learn how to adjust your pack. Also learn how to get it on your back without straining yourself. Your back will thank you.

Take less crap than you think you need. Then take less still.

I will post more when I'm at my computer. What level of detail do you need? I can post what goes in my pack.

 

[IHateMyJob2004]

Ya, a good pack has straps to keep it as close to the center of gravity as possible. keep them tight and you'll lessen hte likelihood for back pain.

 

[Lazarus52980]

A few things:

Get a pack that fits, not one that is cheap or looks cool.

Dog food is a great way to load a pack for training. Right density and easy to vary the weight.

Get shoes that work for you, full boots aren't right for everyone.

Running is a great way to train for hiking. So are deadlifts.

Learn how to adjust your pack. Also learn how to get it on your back without straining yourself. Your back will thank you.

Take less crap than you think you need. Then take less still.

I will post more when I'm at my computer. What level of detail do you need? I can post what goes in my pack.

This is the backpack I have coming. Should get here on Friday:
http://www.amazon.com/Maxpedition-80...1688938&sr=8-1


Dog food huh? Hmm... I was planning to load the pack with weights from my weight set... Dog food could be interesting...


Living in Minnesota with the vast and rapid weather changes, I wear hiking boots as my regular every day shoes. Here are the boots I own and would use:
http://www.amazon.com/Vasque-Mens-Wa...1689309&sr=8-1


I have not been doing much running, but I do like to do deadlifts. My current 1RM is about 350, with a 5RM of 275 and a 10RM of 225 or so.


Where/how would I learn to correctly adjust the pack? Who do I get that info from?


I actually have not been camping/backpacking or anything of the sort for about 20 years, so any advice on what to bring and what not to bring would be GREATLY apprecaited.

Thank you in advance Ticky and all others for the good advice so far. Please keep it coming. :awe:

 

[Ticky]

This is the backpack I have coming. Should get here on Friday:
http://www.amazon.com/Maxpedition-80...1688938&sr=8-1


Dog food huh? Hmm... I was planning to load the pack with weights from my weight set... Dog food could be interesting...


Living in Minnesota with the vast and rapid weather changes, I wear hiking boots as my regular every day shoes. Here are the boots I own and would use:
http://www.amazon.com/Vasque-Mens-Wa...1689309&sr=8-1


I have not been doing much running, but I do like to do deadlifts. My current 1RM is about 350, with a 5RM of 275 and a 10RM of 225 or so.


Where/how would I learn to correctly adjust the pack? Who do I get that info from?


I actually have not been camping/backpacking or anything of the sort for about 20 years, so any advice on what to bring and what not to bring would be GREATLY apprecaited.

Thank you in advance Ticky and all others for the good advice so far. Please keep it coming. :awe:

46 liters will be rather small for you plus a kid. You might make it work, but it will be a challenge.

Iron weights are a poor simulation, it's hard to get the weight distributed, and they don't pack well...

Ok, those look fine.

I imagine your leg strength is fine. Just crank up the cardio.

Learning how to adjust packs without someone to show you can be tough. Here's what I have people do:

Load up the pack. Loosen the shoulder straps a bit, and let the load lifters (straps on top of the shoulders) all the way out. Put the pack on. Shrug your shoulders like a mofo. Tighten the waist belt fairly tight. Unshrug your shoulders. Tighten down shoulder straps moderately tight. Lean forward. Tighten load lifters down kinda tight. If it doesn't feel right, or the waist belt isn't putting the weight on your hips, try adjusting the pack length, if available.

That should get you close enough to start with. Any better and I'd have to see you/show you.


Here's a list of what you NEED, in order of criticality:

Water (enough containers to list you until the next water source, +1 liter, plus a way to purify (filter or chemicals)

Shelter (tent, tarp, bivvy sack, whatever)

Warm clothing + Rain Gear

Food (bring 1000 cals more than you normally eat, plus an extra half-day. Let me know if you need sugestions on food). Also, a way to keep critters off it (hanging is a good choice).

Knife

First Aid kit (small, just the essentials (bandages, splint, benadryl, gloves, asprin, etc.))

Map, Compass

Sleeping Gear (bags, pads, pillows if you use em)

Cooking gear (backpacking stove, or can be just a pot if you cook over the fire). Spork.

Flashlight (headlamps are great)

Bug Spray, Sunscreen, Hat

Deck of Cards


Some of this stuff might be provided by the group, you should ask. Obviously 14 compasses does no one any good, but 2 is nice.


Also: WEIGH YOUR PACK. If you have more than 45 pounds of crap, seriously reconsider what you are taking. That should be more than enough for 2 days with you and a small kid.

 

[jiggyest]

This is the backpack I have coming. Should get here on Friday:
http://www.amazon.com/Maxpedition-80...1688938&sr=8-1


Dog food huh? Hmm... I was planning to load the pack with weights from my weight set... Dog food could be interesting...


Living in Minnesota with the vast and rapid weather changes, I wear hiking boots as my regular every day shoes. Here are the boots I own and would use:
http://www.amazon.com/Vasque-Mens-Wa...1689309&sr=8-1


I have not been doing much running, but I do like to do deadlifts. My current 1RM is about 350, with a 5RM of 275 and a 10RM of 225 or so.


Where/how would I learn to correctly adjust the pack? Who do I get that info from?


I actually have not been camping/backpacking or anything of the sort for about 20 years, so any advice on what to bring and what not to bring would be GREATLY apprecaited.

Thank you in advance Ticky and all others for the good advice so far. Please keep it coming. :awe:

Your best bet is to do long walks initially. Then add a pack with your walks and also do some stairs. If you have access to trails, hike them and get used to the uneven terrain and elevation gains. Since you'll be going with your kid and with a group, I'm sure the hike will be moderate to slow pace.

The boots you have are fine and it also helps that it's already broken in.

As for the pack, here is a good guide: http://www.rei.com/features/infographics/backpacks.html

It's only an overnight, so pack smartly to save weight. Not sure how the water situation is where you guys are going. Make sure you don't have to carry a gallon of water in.

...and don't forget your ten essentials.

 

[ringtail]

``

 

[Lazarus52980]

30 pounds is W _ A _ YYYY WAY WAY to heavy for a little 7-yr old.

Ideally, just have him wear a completely EMPTY pack to he gets the sense he's really backpacking.

I'd estimate the absolute MAX would be 1 gallon of water, so that + pack = 10 lbs, and that may be too much.

Speaking as the voice of vast experience on this...

If I came across as saying I was going to have HIM wear the pack, I communicated very poorly. "I" will be wearing the pack, and am trying to get him shape to be able to carry all of the equipment for him and for me. I expect him to carry his canteen, but that is about it.

 

[Dallascisco]

Cardio and lower body strength should be your keys. As far as gym equipment stair stepper, crossfit trainers would be good for cardio. For lower body strength I'd suggest calf raises, dead lifts and squats.

 

[Lazarus52980]

I received my backpack on Friday, and so on Saturday morning I went for a 1 mile "fast walk" with 25 lbs. in the pack. That felt pretty easy, so Sunday afternoon I did a 1 mile walk with me and the kids with 40 lbs. total weight with pack and weights. That felt a little tough on my feet and quads, but otherwise fine. This morning I did a 2 mile walk with that same 40 lbs. and it felt tough for the first 3rd, but felt just fine for the last 2/3rds. Its only walking on the grass on the side of the road, but at least it’s something. My current plan is to up the weight to 50 lbs. tomorrow, and try to build up to 75 lbs. at the max. Then work on more distance/speed. I will do my best to get to some trails, but I don't often have a chance to workout when its light out, and the local trails are closed when its dark...

I will come back and likely P/M a few of you guys when it gets closer to the time we have to go and I have to really pack. (But as I said before, more advice is welcome).

 

[GoSharks]

There is no way you will be able to fit 50 pounds, much less 75, of gear into a 45L pack...

 

[ringtail]

if you're a gym member, HIT THAT ELIPTICAL MACHINE!!!

And buy yerself some : Spenco 2nd skin and some Moleskin. Also carry some small scissors to cut those to shape.

You'll put the 2nd skin directly on your heel blister, and cover that with moleskin.
Never put the moleskin directly on your blister.

p.s., it was 'to'o not 'to.'

 

[Ticky]

if you're a gym member, HIT THAT ELIPTICAL MACHINE!!!

And buy yerself some : Spenco 2nd skin and some Moleskin. Also carry some small scissors to cut those to shape.

You'll put the 2nd skin directly on your heel blister, and cover that with moleskin.
Never put the moleskin directly on your blister.

p.s., it was 'to'o not 'to.'

My personal favorite for blisters that have opened up is http://www.newskinproducts.com/en/Products/Liquid_Bandage.aspx. Hurts like you've been shot for 3 seconds, but does a great job of protecting raw skin.

 

[jiggyest]

There is no way you will be able to fit 50 pounds, much less 75, of gear into a 45L pack...

...and it's only a 2-day, 1 night trip. Please try to get your pack weight down to something more reasonable. That 45L pack will probably max out at 30 lbs. before it gets uncomfortable to carry. Have your little one carry his water/snacks and extra clothes to lighten your load.

Don't over-train and hurt yourself before the trip, good luck!

 

[Jeffg010]

I like just to hike and harden the muscles. The first time out see how far he can go. He might not get very far being only 7 but you will know where he stands. If he only gets like 300 yards then you might know he is not ready for hiking. Thing is you don't want to send him off with the cub scouts and not be able to hike the whole way. If I was you I would find out how far this hike is and see if he can do the same distance.

 

[Lazarus52980]

...and it's only a 2-day, 1 night trip. Please try to get your pack weight down to something more reasonable. That 45L pack will probably max out at 30 lbs. before it gets uncomfortable to carry. Have your little one carry his water/snacks and extra clothes to lighten your load.

Don't over-train and hurt yourself before the trip, good luck!

You are right that I doubt I will take that much weight on the trip, I am doing the high weight for fun and training. I am sure we will be at 20-30 lbs for the pack weight for the trip.

 

[Lazarus52980]

I like just to hike and harden the muscles. The first time out see how far he can go. He might not get very far being only 7 but you will know where he stands. If he only gets like 300 yards then you might know he is not ready for hiking. Thing is you don't want to send him off with the cub scouts and not be able to hike the whole way. If I was you I would find out how far this hike is and see if he can do the same distance.

I only have about 2 days a week I can have him go with me, but I have been doing that. He is ok at 1 mile so far and starts to complain a little on the 2nd mile. 2 miles is as far as we have gone so far, but we are building it up slowly...

 

[Lazarus52980]

Mini update:

I am now up to 70 lbs. in the pack and a 5 lb. pack for a total of 75 lbs. (Gold star for math for me for today ). I did a 1.5 mile walk yesterday and am now working on more distance, but my shoulder blades and the middle of my back are just killing me... am I doing something wrong, or is this just me adjusting to the new type of work?

Also, where is a good place to go to have someone check over how I have my pack setup so I can verify I am wearing it correctly?

Thanks again all for the great advice and help.

 

[jiggyest]

Mini update:

I am now up to 70 lbs. in the pack and a 5 lb. pack for a total of 75 lbs. (Gold star for math for me for today ). I did a 1.5 mile walk yesterday and am now working on more distance, but my shoulder blades and the middle of my back are just killing me... am I doing something wrong, or is this just me adjusting to the new type of work?

Also, where is a good place to go to have someone check over how I have my pack setup so I can verify I am wearing it correctly?

Thanks again all for the great advice and help.

You should not be carrying that much load for training or actual backpacking. I just went on a 3 day / 2 night camping trip this past weekend. My pack was around 40-45 lbs and this was for a winter pack.

In a properly fitted backpack, the majority of the load should be carried on your waist (through the waistbelt), and the shoulder straps are mostly to stabilize your load and keep it from flopping around.

Check the link I posted earlier. Generally you want the heavier items towards the middle of the pack, close to your back and center of gravity. Sleeping bag on the bottom, food stuff and/or tent in the middle, clothing on top.

As far as stores that can check how your pack carries... REI or EMS. Adventure 16 if in southern cali.

 

[DougK62]

First things first. How long is the hike and what sort of elevation gain/loss are you looking at? Honestly, I think you're going way overboard for a two day hike with 7 year old kids. You'll be fine.

 

[Lazarus52980]

First things first. How long is the hike and what sort of elevation gain/loss are you looking at? Honestly, I think you're going way overboard for a two day hike with 7 year old kids. You'll be fine.

I agree with you on this. I have changed it over from doing it to prepare to doing it for fun. When you sit at a desk all day, and sort of workout that is fun should be taken advantage of.

I just want to make sure i am doing it right. Who knows, if this continues to be fun, it might make a new hobbie for me.

In regard to the distance and elevation, I honestly don't know. If they have announced it, I must not have been paying attention.

 

[GoSharks]

I just want to make sure i am doing it right. Who knows, if this continues to be fun, it might make a new hobbie for me.

75 pounds is not doing it right.

 

[Lazarus52980]

75 pounds is not doing it right.

Just because it is too heavy? What do you mean? Is it overtraining to do 75 for practice but then carry less when you go out on the trail?