Fitness

15 tips for hiking alone

15 tips for hiking alone

Overgrown metropolises and small coastal villages – the whole world is competing for the right to become the springboard of your first trip, waiting for you to explore it. Paved roads can lead to new discoveries, but the most magical places simply cannot be reached by taxi, train or sightseeing tour. The perfect sunrise , the holy of holies and ancient ruins often lie behind a mountain pass or at the end of a winding trail that only determined and ambitious travelers can follow. Here you can know about hiking alone tips.

Hiking opens up a whole host of opportunities for discoveries that fans of well-trodden hiking trails cannot dream of. Whether it’s a multi-day trip across the Andes in Peru or a day hike through one of Utah ‘s national parks , you’ll need the essentials that you should know all about.

Andrew and Emily, our brave staff and blogger Along Dusty Roads , will share their experiences and prepare you for the first of many upcoming hikes with what to pack and how to prepare for it.

Solo Hiking FAQ: All Your Questions Answered - The Adventure Junkies

15 tips for hiking alone

Tips 01

Think 10 times, maybe it’s worth finding a faithful and experienced partner. A solo trip significantly increases the risks during the passage of the route, as well as the complexity of the search for rescuers in an emergency. If something happened to one, then the second, if possible, can quickly call for help. An inexperienced person, being alone in the mountains, even in an emergency situation, is far from always objective in his calculations, he cannot always assess the situation critically and sensibly. It is the human factor, ambition and lack of understanding of the basics of safety in the mountains that most often cause tragedies, and not because “the mountain is not the same as in the picture on the Internet.”

Tips 02

If you nevertheless decide to go alone. Then at first, preference should be given to existing routes, often with stationary markings. In addition, a lot of information is available about such routes, for example, on the site fastestknowntime.com . You need to study the map and the terrain, take a map with a marked route. Create a route, load it into your watch with navigation , charge your watch, take a portable charger . Instead of a clock, a GPS navigator is also possible . A simple compass that does not require recharging will not be superfluous . FROM

It should be understood that the same route in summer and winter is two routes that are completely different in complexity. In winter, many mountain trails are closed to the public. pose a great danger to life. But most often there are no signs about this on the route, and information about this is only available in local mountain clubs, information centers or mountain rescue units.

Tips 03

Notify family and friends where, on which route, for what time you are going. If possible, notify the Ministry of Emergency Situations or the rescue service in this area about this.

Tips 04

Take and rationally use all the necessary equipment and equipment to overcome the specific conditions of the area. Some things, like cats , need to be learned to use beforehand.

Tips 05

Take a supply of food and liquids with the calculation of calories for the planned duration of the exit, and better with a margin. Eat and drink regularly.

Tips 06

Get a headlamp and a few sets of spare batteries.

Tips 07

Take a first-aid kit with the necessary set of medicines, means for starting a fire, communication equipment, a knife . It is worth remembering that in the mountains, cellular communication is extremely unstable. For safety, you need to have with you and be able to use a satellite tracker that will broadcast your location to the “mainland” and with which you can send text messages or an SOS signal. The most popular trackers are Iridium and SPOT .

Tips 08

View the weather forecast on specialized mountain sites (for example, mountain-forecast ). Analyze possible scenarios based on the forecast, plan your actions.

Tips 09

Soberly assess your physical ability and technical skills, based on this, plan the time and goals on the route.

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Tips 10

Respond in a timely manner to weather changes and take action to ensure your own safety. In the mountains, the most dangerous can be a thunderstorm front, as well as a sharp drop in temperature, including below zero. This happens especially often with the sunset during the cold season. Suunto watches with a built-in barometer can provide early warning of an impending storm, and some also show the amount of daylight on the display, like the Suunto 9 and Suunto 5.

Tips 11

Do not meddle on glaciers, do not walk under eaves from which something can fall from above, be vigilant in the lobbies where stones can fall. Study the issue of avalanche safety and avoid getting into the area of ​​possible avalanches.

Tips 12

The higher the height, the stronger the influence of rarefied air on the work of the brain, body and decision-making. Especially under the influence of euphoria, some decisions can have critical consequences. It is important to study the issue of hypoxia and acclimatization in the mountains, manifestations of altitude sickness. For untrained people, the effect of altitude can be significant already at 900 meters above sea level and above.

Tips 13

Be careful on the slopes, especially in the dark. A mountain trail or its absence on the descent can be even more difficult than on the uphill. In winter, many trails are icy, which makes it especially difficult to move.

Tips 14

In the event of an emergency, try to remain calm and sober. You will need an informed decision to ensure safety and get out of this situation.

Tips 15

Remember that mountain routes are measured, first of all, in hours, and secondly – in kilometers. Without a lot of experience in the mountains, it is rather difficult to estimate how long it will take to climb or descend, even on a completely visible slope. Much will rest on physical fitness, fatigue at the moment, natural conditions and skills, of course. Kilometers and climb on a particular route is a constant. But the time on this route for different people can be completely different and this is influenced by a whole host of factors, which only an experienced mountain walker can take into account and use for safety purposes.

Suunto 9, Suunto 5 watches can be a powerful time planning aid with a loaded track and route profile. They can also show the route backward, showing the track traveled, even if route guidance has not been turned on. This feature is included in the watch’s training modes by default. Some models are able to predict the time on the route on their own. Regardless of this, we once again recommend returning to thinking about the first point.

5 things a trail runner must do to get ready for the running season

It is Necessary to Pump

It is worth doing strength work on the legs, including the feet, as well as on the back, abs and upper shoulder girdle, especially if you run with poles. Pay attention to leg strength and endurance. Don’t aim for big muscles – this is not always a guarantee of a good result in a race. The muscles should be strong and resilient, but small and beautiful. For different tasks and reliefs, it is worthwhile to variably approach the technique of performing strength exercises.

Work On Coordination

In trail running, coordination is very important. Classes on the slackline, balance board, walking on a regular log, and even on rails, help a lot. The old swallow exercise can also help. A great tool for boosting coordination is the balance disc as well as barefoot. Some strength exercises performed on one leg, as well as SBU, have a good effect on coordination. All of your limbs must be in sync with your brain. The body must obey and be able to instantly react correctly to changes in the relief and surface.

Work On Descent

But as? Yes, for residents of cities where there are no mountains nearby, this is a dilemma. It helps well just work on coordination and strength exercises, as well as exercises for running technique, including extension and knee lift. Well, if there is an opportunity to go to the mountains at least once before the start of the competitive season, pay attention to the slopes in the mountains. Do the intervals not only uphill, but also downhill. Choose trails of varying difficulty, but start with simple ones, gradually adding technical sections to your diet.

Increase Ipc (VO2max) and Ansp

Yes, not everyone knows them and is not guided by these indicators. But every time you do intervals or tempo work, when you run a hitch, recovery, in short, when exercising, and not just heating the already globally warmed air on the planet, you are working on these indicators. The main thing is not to overdo it with tough workouts. Train on the pulse and keep yourself in control. The easiest way is to focus on the 80/20 principle, which for amateurs is more relevant in the form of 90/10, where 90% is a set of aerobic low-intensity load with various activities.

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The more systematic the growth, the better. Don’t force things. But remember, your vertical speed in the mountains, and speed in general, depends primarily on these indicators, except for the strength and endurance of your legs.

Learn In Removal

Sleep and good nutrition are the key to improving athletic performance. There is nothing to add here. Magic pills will not replace an extra couple of hours of sleep and will not give as much pleasure as food cooked with taste and meaning. Eat so that it is easy for you to run, endure loads and not feel a lack of nutrients, BJU, minerals, amino acids. There is no great reason to go on a strict diet, unless you yourself want it or there are indications for health, but being a discreet and thoughtful eater is useful. Know when to stop!

Learn to listen and hear your body. For a qualitative increase in results in cross-country running, especially in order to prepare for ultra trails and technical races, in addition to the above actions, we recommend training under the guidance of specialists who are experienced in this matter.

The Mountain Race Team School provides year-round support for trail runners and distance preparation for races of varying difficulty. During 3 years of our work, we have prepared dozens of people for the most difficult mountain races, ultra trails and simpler races. We have held over a dozen training camps in Russia, France and Switzerland. Our students grow in results and often claim the highest places on the protocols.

Snow running features

5 simple tips for running in the snow

Utility workers are shocked, winter came too early, what to do, we were not ready for this, blah blah blah. History repeats itself every year – snow has fallen in Russia, it’s unprecedented! Should you cancel outdoor training because of this? Not! One has only to limit their format to the limit of reasonableness, plan routes, choose shoes for running in the snow, clothes for running in winter, and take into account several features of running in the snow.

Snow is not asphalt or even a trail. Get ready

Beginner runners are like YouTube cats jumping over snow drifts for their first-ever run in fresh snow. Looks cute until the first drop. Slightly more experienced ones have adjusted and pretend to be very seasoned marathon runners. Sprinters scattered across the arena. Experienced kingfishers did not notice what happened at all. What is the difference between them? In preparation and understanding why they go out for a run, if there is a lot of snow around.

Find the Right Running Shoes for Your Winter Running

Trail running models are best suited. For snow drifts and ice, sneakers with metal spikes and aggressive tread are suitable. The pledge of stability on snow and ice are precisely these thorns. They significantly reduce the risk of falls and injury.

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As for whether to take sneakers with or without a membrane, we have already written in one of our articles .

Aggressive tread without metal studs works well in deep and packed snow, increasing support stability and reducing the load on the musculoskeletal system, primarily the load on the stabilizers. Yes, many road runners continue to run in asphalt sneakers, slipping every now and then. This requires good skills, especially if you need to run fast. Flat tires slip, increasing energy consumption. It is not effective. But this is a personal matter and responsibility of each runner.

Monitor your heart rate while running

Keep in mind that running in the snow will increase your heart rate by about 5-20 beats, depending on the depth of the snow and your training. Consider this fact, if necessary, to keep in a strictly specified heart rate zone. Running in snow, especially deep snow, is recognized as a good cardio load, so it is very useful for increasing endurance, as well as running speed and technique.

It is worth noting that the increase in heart rate increases the production of heat and sweat as a cooling system. Therefore, it is worth thinking about proper equipment for winter running. Try to breathe rhythmically at the same pace and deep enough if the air temperature allows. For all this, a watch with a heart rate monitor will help you.

Read More: How to choose running poles

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How to choose running poles
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