There are different types of Scottish hiking tours out there, from relaxed, beautiful short trips to long day or multi-day treks across varied and sometimes harsh terrain, with something available across the country for all levels of hiker.
However, as with any athletic endeavour, training and preparation can help propel you much further than you ever thought capable, and there are ways to get ready for a hike that will let you walk faster and tackle longer distances.
Here are some top tips for boosting your endurance, reducing exhaustion and avoiding injuries.
Know Your Training Goals
As with any fitness regime, knowing what your goal is ahead of time will help shape and add direction to your training.
The simplest way to think about it is to consider where you are aiming for (such as hiking to the peak of Ben Nevis or walking along the Highlands), your current level of fitness and your ultimate accomplishment (are you aiming for a comfortable hike or to achieve a competitive time?).
This will help you work out a realistic regime and time frame for getting to that level, whether that takes between a month or six months.
Find Your Aerobic Capacity
Cardio is a massively important part of hiking, and whilst you can do other exercises to build up strength, cardio and your endurance will be the difference between comfortable success and potential problems.
The simplest measure of endurance is your aerobic capacity, which is the amount of oxygen you can take in through your long and push through the bloodstream to the muscles that are being used.
A simple test of this is to walk up a 10 per cent incline, either outside or on a treadmill, at a warm-up level pace for at least 15 minutes and keep going until you feel yourself sweating.
Once there, start increasing your speed and only breathe through your nose. Once that gets uncomfortable, slow yourself gradually back down and find the fastest speed you can maintain for 15 minutes whilst breathing through your nose.
Speed And Weight
Your training regime should be a mix of aerobic exercise that keeps your heart rate steadily below your aerobic threshold, as well as building up a strength reserve during weight training to help you more easily manage the weight of a hefty backpack.
When it comes to weight training, particularly if you do not have a lot of time to prepare, focus on core exercises, such as squats, planks and lifts that build up core strength, such as overhead squats, deadlifts and clean-and-jerks.
Not only does this help build muscle mass but also helps train your mind to work your muscles more efficiently. As well as this, knowing you have the strength, endurance and capability can be a mental boost during the middle of a hike.
Resting Is Mandatory
Between a week and three weeks before you set off, make sure you are fully recovered, tapering off the intensity of your workouts.
If you overwork yourself without enough rest before the hike, you risk aggravating and causing injuries to your body, which can halt a hike and potentially be dangerous.