Ready, Set, Go! Training Tips for the Great Canadian Hike

So, you’ve signed up for the Great Canadian Hike. Great! (pun intended). Now what? Here are some training tips to safely get you ready for the 30-day challenge starting on September 20.

Start where you are and build gradually 

Assess your current fitness and activity level and treat it as a starting point. If you’re not generally active daily, diving into two-hour-long treks every morning could lead to stress injuries, or you could set yourself up for disappointment. Set a baseline for yourself and stick to it, then gradually increase your physical activity, week by week, as long as you feel comfortable.  

Switch it up: mix terrains and activities 

If you’re planning to incorporate all types of terrains and activities into your Great Canadian Hike challenge, remember to train in similar conditions. Planning a jog on a flat, paved surface? The Waterfront Trail – Martin Goodman Trail is a great bet. Looking for a long-distance bike ride? Head to Parc linéaire Le P’tit Train du Nord. Think about your planned activities and head out for trial runs before hiking for several kilometres in unknown terrain. 

Photo credit: ashgoesoutdoors

Stretch and strengthen 

To reduce the risk of injuries, remember to stretch before and after your activity, and consider incorporating strength-training exercises into your routine. A pulled muscle halfway up a mountain is no fun, so take care of your body before going full-steam ahead. Stretch out your hips, hamstrings, calves and back, pre- and post-outing. 

Photo credit: Heather Ogg

Bring your gear 

Planning to head out on mountain-bike ride on the High Rockies Trail, or a hike on the Sea to Sky Trail? Chances are good you’ll be bringing water, snacks and safety gear, which can add extra weight, so make sure your training sessions reflect your plans. 

Hydrate and fuel up 

It goes without saying that water is a must, particularly in warm weather – but we’ll say it anyway. Depending on where and for how long you’re heading out, consider bringing snacks, safety gear, and anything else you may need for a longer outing. Check out our safety tips and find some trail-friendly snack ideas here. 

Photo credit: Aspasia Tahhan

Have fun! 

Last but certainly not least: have fun! However you train – whether you incorporate exercise into your daily commute on the Halifax Waterfront Boardwalk or head out on a paddling trip with your BFFs on the Chief Whitecap Waterway, remember that you’re here to have fun, stay safe, and explore Canada’s exceptional nature, from coast to coast to coast.  

Please note: The tips discussed above are to be treated as suggestions only. Each person’s capacity for participating in exercise is different. If you have questions or are concerned about a new exercise routine, please consult a health care provider. Be sure to check trail and weather conditions before heading out. 

Learn more about how to participate in the Great Canadian Hike, or donate today to support Trans Canada Trail.

Main photo credit: Amy Schwartz