Если Вы собираетесь в длительный горный поход, то предварительная физическая подготовка обязательна! Ваше тело должно привыкнуть к специфическим нагрузкам, что позволит Вам наслаждаться путешествием, а не крепатурой во всех мышцах. ;-)

Так вот, основная задача предварительных тренировок – повысить вашу выносливость. Начинать тренироваться желательно не раньше чем за 2 месяца до трека. Но идеально – держать себя в тонусе всю жизнь!

Ниже вы найдете рекомендации по физической подготовке к длительным пешим походам в горы. Стоит учесть, что количество нагрузок, указанное ниже, описано с расчетом на новичка. :-)





Run  – is one of the most effective and basic preparation for mountains hiking. 

If you never tried it we suggest you to pay more attention on it. :-) It’s one of the cheapest and most affordable ways to stay healthy.

For beginners it’s better to start from 2-3 km in slow pace. To get the result you need to do it systematically, have trainings 2-3 times a week increasing the time and the distance. As a result you will last more during your hiking and your heart and legs will adjust to pressure.

After 2 weeks of training (or earlier if you feel that it’s too easy) you can increase intensity:

  • Increase distance and speed gradually;
  • Add some rugged terrain and hills to your run;
  • Add interval run to your trainings – run with changing speed from slow to very fast. You can rotate it as 1:2. For example, 200m quick pace then 400m slow pace and so on. It’s not recommended to start your training from quick pace. It’s better to start with 1- 2 km slow pace run and the same way for finishing;
  • With time you can change the number of training days/week if you feel that are ready.


We recommend some exercises for your legs except running:

  • Squatting.  Squat without lifting the heels off the ground. Start from 10 times/set (minimum 3 sets).
  • Squatting on one leg. First you can adhere to something for balance. Start from 3 times 3 sets (you can do more if it’s too easy). 
  • Running up and down stairs.  Don’t miss any stair and don’t rush on the way down. Start from 30m (9 floors).
  • Lunges. You can start from 10 lunges for each leg. Do several sets.

It is very important to increase the intensity every 1-2 weeks. You need to feel how you “grow” otherwise why you need it at all ;-)

There will be some pressure on your back and press as well. t is important to add to your training some exercises that suit you for these muscles.

We recommend adding some load to your run starting from 1time/week increasing to 3 times/week.

Start every training from warm up and workout. This ritual will save you from unexpected injuries. After you finish your training don’t forget about stretching.

Remember that quality rest is as important as the training itself. That’s why good nutrition and sleep should become your best friends for this period of time.


Друзья, горы – это прекрасно!

Мы сами обожаем ходить в походы и приглашаем вас прогуляться горными тропами мира вместе с нами.

В 2019 году мы подготовили для вас:

и еще множество других активных путешествий, по разным невероятным странам мира!


Все путешествия


One more thing :-) If one day your mood is not perfect or you don’t feel like training at all please try to conduct at least half of your training plan. Even 2 km run don’t let you go back.

P.S. Training is very individual. Better than you no one can understand your body. It’s important to listen to yourself.

Stay strong and healthy!

А если вам интересны уникальные авторские путешествия с духом приключений в компании открытых и веселых людей,

тогда вам точно к нам!

Выбери свое путешествие

Присоединяйтесь! Давайте познавать мир вместе!