Re: Unstable and Imbalanced - A Hiker's Workout

[Michael Tamada]

>Posted by: "James D. Marco" jdm27@...
>Tue Oct 27, 2009 1:52 am (PDT)

>But, there is really no substitute for just strapping on a pack
>and heading out the back door, for me. In a mile I have several
>smaller hills, up and down (something none of the machines
>properly simulate.)

For me, it's a five mile drive -- but that takes me to the foot of
mountains that range from 3,000 feet elevation to 6,000 feet and more.
I've recently realized than with increasing age, I need to pay more
attention to conditioning so for the first time I've been hiking on
those trails for conditioning and not for the scenery (the scenery's
very good, but by now I've seen it many times).

>Any thoughts on hiking down hills? This would be quite
>helpful.

I don't have an answer, just more questions.  Although my knees have
always been fine, I wonder about the pounding they take with the steep
downhills on these hikes.  I usually use trekking poles, but I also
adopt the gait that I've read some people recommend -- not locking the
knees, and using the leg muscles to absorb the shock.

But I'm thinking of taking the conditioning a step further, and doing
trail running.  Or really, trail jogging is more like it, and even then
I doubt that I can jog all the way up that first mountain, I'd need to
walk for stretches.  It's obviously a shorter, quicker workout than
hiking -- but does it promote the long, multi-day endurance needed for
backpacking?  I suppose even if I'm doing a combination of walking and
jogging, I should switch to trail runners instead of hiking boots.
Would it make sense to walk downhill instead of jog, to reduce stress on
the knees?  Finally, I'm guessing that it would make sense to ditch the
trekking poles, but OTOH I would not really be running, it'd be a
combination of jogging and walking.

One thing that I've done only once was deliberately hike with weight as
James does.  Last spring I thought I'd jump-start my conditioning by
deliberately doing an overnight backpack with a heavy pack -- I think I
loaded it up to 45 pounds.  My legs and core actually dealt with it
fine, but my feet weren't used to that weight, and my arches got so low
that I got blisters on the soles of my feet, never had that happen
before.

Now the fast hiking that I'm doing is giving me ... not calluses, but a
layer of tough skin on the soles of my feet.  I think that's a good
thing, though it feels like I've got waxed paper on the bottom of my
feet when I walk around the house.


--MKT

[James D. Marco-2]

At 03:07 AM 10/28/2009, you wrote:
>For me, it's a five mile drive -- but that takes me to the foot of
>mountains that range from 3,000 feet elevation to 6,000 feet and more.
Ha ha...The highest hill in New York State doesn't go to 6000' ... I'm
just a flatlander.  Trouble is, all the trails go straight up.    

>I usually use trekking poles, but I also
>adopt the gait that I've read some people recommend -- not locking the
>knees, and using the leg muscles to absorb the shock.

Yeah, I do that.
On half the trails, it is difficult to get two poles working. I usually
opt for one. Winter is a bit different, though.  

>But I'm thinking of taking the conditioning a step further, and doing
>trail running.  Or really, trail jogging is more like it, and even then
>I doubt that I can jog all the way up that first mountain, I'd need to
>walk for stretches.  It's obviously a shorter, quicker workout than
>hiking -- but does it promote the long, multi-day endurance needed for
>backpacking?  I suppose even if I'm doing a combination of walking and
>jogging, I should switch to trail runners instead of hiking boots.
>Would it make sense to walk downhill instead of jog, to reduce stress on
>the knees?  Finally, I'm guessing that it would make sense to ditch the
>trekking poles, but OTOH I would not really be running, it'd be a
>combination of jogging and walking.

Jogging with a full pack is a no no.  If I was 30, sure. But the impact on the
knees can be pretty severe. Weight+downward momentum. I usually just
do a "Groucho" walk in leu of jogging with a pack.  If I am making several
circuits, I will drop the pack, jog for a circuit or two, then pick it up again.
The poles are often tucked under my arms, "skier" style.

I have found that jogging, sans pack, works real well for over all
conditioning and stamina. It does not help a lot with load carrying
(more strength related.) A light pack, or wrist weights, helps when
jogging. Both, in the same workout helps a lot. Again, I would caution
everyone about jogging with a loaded pack. Your gait is different, soo,
the impact on your knees is heavier. Once you blow out your knees,
they are not recoverable, 'cept by surgery.    

>One thing that I've done only once was deliberately hike with weight as
>James does.  Last spring I thought I'd jump-start my conditioning by
>deliberately doing an overnight backpack with a heavy pack -- I think I
>loaded it up to 45 pounds.  My legs and core actually dealt with it
>fine, but my feet weren't used to that weight, and my arches got so low
>that I got blisters on the soles of my feet, never had that happen
>before.
Yes, starting with 40-50# is a bit much. While you can carry it OK, the
weight shows up on your hips and feet, as you found. My trail runners
also include a set of arch supports. These can get in the way of
working calf muscles, though. I try to think of being on my toes
as I hike...especially the downhill portions (though this is often not
possible.)  I think my training pack is at 52# today. But starting at 30
is probably more like it. For each of the following 10 weeks, add a
pound. For each of the next 20 weeks, add a half pound. Optional,
from there....My goal was 50# for 10 miles in <3 hours. I did it in 2.75
hours a few years back, soo, I really don't keep track anymore. I am
not in that kind of shape today. I also use wrist weights, 7.5# each to
help with the poles. This makes me work harder to position them. I
keep the weight fairly high, helping with balance and the downhills.
Since I often do this in the dark, balance is much improved...it has
to be. Though, I have had my share of tumbles.

>Now the fast hiking that I'm doing is giving me ... not calluses, but a
>layer of tough skin on the soles of my feet.  I think that's a good
>thing, though it feels like I've got waxed paper on the bottom of my
>feet when I walk around the house.
Hmmm, I really don't think that is a problem, hey, hey.  Unless you
start slipping around the house.... Actually, I think the calluses are
much deeper than what you are seeing. As I remember, they can get
up to a 1/4" thick....or more. Generally, they do not crack nor bother
you, though...they are not as sensitive.
        Yeah, Groucho walking is good. It really eats the distance for
as long as you can maintain it. Fast walking really works your body,
though it is not immediate.  After a half hour, your heart and lungs
will know you are working. Perhaps, one of the best exercises you
can do is fast walking.
        My thoughts only . . .
                jdm