Hiking is a great way to boost your fitness level while enjoying the great outdoors. But if you’re not used to hiking, it can be tough on your body.

Here are tips on how to get in shape for hiking so you can enjoy your time on the trails.

1. Start Slowly

If you’re new to hiking, it’s important to start slowly and build up your endurance. Don’t try to tackle a difficult trail right away. Start with an easy trail and work your way up.

2. Incorporate Cardio

Hiking is a great cardio workout, but you can also do other cardio activities to prepare for hiking. This could include walking, running, or cycling.

3. Do Some Strength Training

Hiking requires some upper body strength, so incorporating strength training into your routine is a good idea. This could include lifting weights, doing bodyweight exercises, or using resistance bands.

4. Get Used to Walking Uphill

Walking uphill is one of the most challenging aspects of hiking. If you live in a flat area, find a local hill or set of stairs to walk up and down to get used to the movements required for walking uphill.

5. Take Rest Days

When preparing for a hike, it’s important to take rest days between workouts. This will give your body time to recover and prevent injury.

6. Wear the Right Shoes

Choosing the right shoes is essential for a comfortable hike. Make sure to buy shoes that are comfortable and provide good support. You may also want to buy hiking socks for additional comfort and support on the trails.

7. Pack Light

One of the most important tips for getting in shape for hiking is to make sure you pack light. Only bring what you need so you’re not carrying around extra weight on the trail. This will make it easier on your body and help you hike further distances more easily.

8. Eat Healthy Foods

Eating healthy foods will fuel your body and help you hike further distances without getting tired as quickly. Make sure to eat plenty of fruits, vegetables, lean proteins, and complex carbs. And don’t forget to stay hydrated by drinking plenty of water!

9. Stretch

Stretching before and after your hike will help prevent injuries. Focus on stretching your legs, back, and shoulders. You can also do some yoga poses specifically designed for hikers.

10. Have Fun

Remember, hiking should be enjoyable! Make sure to choose trails that suit your skill level and interests. And if you start feeling pain or fatigue, take a break or turn back around. Listen to your body and have fun exploring!


Conditioning is key when preparing for hikes, especially if you’re new to the activity altogether! Follow these tips and you’ll be ready to hit the trails in no time!