Reaching the Summit

Hiking + Trail Running Progressions

Written by Maddie Leininger, DPT

Spring in Missoula means longer days and more time outside. If you’re planning to hike or trail run this season, we’ve got you covered! Getting out on the trails is a great way to build endurance, strength, and overall health while enjoying all that Montana has to offer.

Hiking to Reach the Summit

If you’re dusting off from this “winter” and getting back onto the trails, here’s where to start. Before tackling steep trails or long distances, begin with walks outside to trial the distance you hope to cover. If that feels manageable, transition your walks into hikes and begin incorporating inclines.

Both climbing uphill and descending downhill increase the demand on your musculoskeletal and cardiovascular systems, making them essential for preparing your body to reach the top and safely return to the bottom.

As your mileage increases and your body adapts, add challenges to continue building strength and endurance:

• Carry a backpack with weight

• Increase your pace

• Choose steeper hills or longer climbs

By gradually increasing the challenge, your body becomes better prepared for different types of trails and reduces your risk of overuse injuries.

Trail Running

The same gradual approach applies to trail running. Start by building running tolerance on flat surfaces such as roads, paths, or tracks, then transition to trails using a hike, to hike/jog progression.

Incorporate interval training by alternating between jogging and hiking, especially on inclines. Over time, gradually adjust the intervals so you spend more time jogging than walking/hiking. Intervals can be measured by time or distance.

This graded progression helps your body adapt to varying terrain, strength and aerobic challenges, and elevation changes, while improving tissue tolerance for trail running.

Strength Training for the Trails

Strength is key for both hiking and trail running. Focus on your core, postural control, and lower legs to improve climbing efficiency, balance on uneven surfaces, and activity-specific skills to reduce your risk of injury. Strength training compliments endurance work and helps you tackle a wider range of trails with confidence.

Need Help Getting Started?

If you want guidance on creating a personalized hiking or trail running program that combines strength and endurance training, we’re here for you!

Reach out to our team, we’d love to help you get out and stay out on the trails this spring and summer!