I have many fond memories of hiking in the mountains. One time, I walked around a corner and straight into a cow moose and her baby. Mom probably weighed about 2,000 pounds and could have trampled me in an instant. But it was my lucky day. She gave me a look that said, "You have five seconds to get out of here." So I calmly turned around and hiked the other way. I remember that moment so vividly: the crisp morning, the clear stream, the dew on the brilliant pink monkey flowers, and the moose's nostrils moving in and out with each breath.
High-country hiking is a wonderful way to see beautiful places, get fit, and escape the stress of daily life. Generally, high-country hiking refers to treks above 6,000 feet. Because the air is thinner at high altitudes, preparing adequately--especially for multiday trips--takes a little extra time. My workout outlines some basic preparation and training tips to help you enjoy your time in the mountains.
Hiking the trails of a nearby state or national park is the best training for high-country endeavors, but for the sake of convenience, you can train by walking neighborhood streets. Walk with your loaded day pack (about 10 to 15 pounds) so you get accustomed to the extra weight, which will alter your center of gravity. Plan to walk for at least an hour at a time, 3 to 4 days a week, with a longer hike on the weekend.
Add the following exercises 2 to 3 times a week. Unless otherwise noted, do 3 sets of 15 reps for each exercise, rest 30 to 60 seconds between each set, and wear your weighted day pack. Follow this at-home program for 6 weeks before your high-country trek.
GEAR TO BRING
Even if you're just out for the day, you'll need more than a map and a sandwich. Look for a pack large enough to carry all your gear; the best models have padded shoulder straps and a belt to distribute the weight evenly on your hips.
Here's what I carry in my pack:
Water: If you're going to be out for a morning or afternoon, you can tote the water you'll need. For longer treks, bring a water bottle and a portable water filtration system (those clear mountain streams often harbor giardia, an organism that causes gastric distress).
Rain gear: Either a jacket-and-pants set or a poncho will do.
Extra clothing: A light, synthetic fleece jacket is easy to layer. Wear it atop long pants and a long-sleeve synthetic-fabric shirt. Bring extra socks in case you develop a blister or your feet get wet.
Sunscreen
Sunglasses and a hat
First-aid kit: Prepackaged kits are available at sporting-goods stores. Make sure your kit contains aspirin, insect repellent with DEET, and moleskin, Second Skin, or duct tape to cover blisters.
Topographical map and a compass or global positioning system
Happy Feet Comfortable feet are key to enjoying your high-country experience. On day trips, you don't need heavy backpacking boots. I prefer a lightweight hiking shoe with lots of cushioning and a good tread. It takes a few days to break in new shoes, so wear them on a few training hikes.
Nancy Feagin is a climbing guide for Exum Mountain Guides, one of the oldest guide schools in America. She has climbed Mount Everest, Mount Aconcagua (the highest mountain in the Americas), and is the only woman to climb Yosemite's El Capitan and Half Dome in the same day. She is also a motivational speaker and has starred in two imax films: Extreme and Zion: Treasure of the Gods.
