A hike to the bottom of the Grand Canyon takes quite a bit of training (12 or more weeks worth) and the best way to train is by hiking any mountains and canyons in your area. But what if you live in a state like Iowa or Florida? There isn’t much in the way of terrain that will give you the sense of hiking up or down any grade. But this doesn’t mean you can’t prepare.
Check out your local fitness center - Ellipticals, treadmills, stairmills, etc. all can help you simulate a hill and get you the cardio conditioning you need. Group fitness classes and personal trainers are also great ways to motivate and get you ready for the challenge.
Get outside and walk - Walk or run 3-5 days per week; making one day a week your long day. You will want to increase your distance weekly, walking up to 7 miles once a week. Go at a brisk pace to get your heart rate up as well. You will also want to add some weight to simulate the extra weight you will be carrying on your back. The best way is to get 10+ lbs of rice and load up your daypack.
Sign up for organized runs or walks - Organized races help you set goals with people who share the same interests as you! For events in your area go to www.getsetusa.com. A great event that will get you the miles under your belt is the Susan G Komen 3-Day Breast Cancer Walk. Go to www.the3day.org to find one in your area.
Don’t forget to strengthen your muscles - Lunges, squats, hip work and core strengthening is essential. Check out this video for the appropriate way to execute some of these exercises.
Happy Training!
