Backpack Conditioning? Really? …REALLY~!
Posted on 02 September 2008 by Natalie
Justin and I began about a month ago. We started out with some weight in our packs. I would recommend adding a little more weight each time you head out for a walk. Reams of printer paper work wonderful and phone books aren’t bad either but they’re a bit floppy. 
The first two weeks we focused on becoming proficient at 1-2 miles. It wasn’t the easiest at first. The straps felt different, and trying to adjust everything so the weight felt evenly distributed was an art form. But I think we both figured out how to wear our backpacks in the most comfortable manner.
A NOTE to the ladies: Don’t be afraid to tighten the straps. It really helps the backpack feel more comfortable. In addition, ensure the waist strap is not at your “low rise” waist like Express jeans. This just won’t work. Think 1950′s waist and then go a 1/2 inch higher. You want the center of the strap lined up with the highest point of your hip bones. And then tighten some more. Then it should feel perfect. And as for the chest strap. Well, even if you have a smaller chest like me…things will still feel smooshed. Please feel free to share your own advice or “my boobs got smooshed” stories.
And the last two weeks we have been walking for anywhere between 2-4.5 miles with our backpacks. It’s also been fun to give our muscles a break and walk with just our day pack once in a while. I’ll carry the first mile out and then Justin will carry it the second mile on our way back. I think these behaviors should prepare us for a the more realistic forms of walking we will experience.
Before reading this…Don’t worry, I’m fine
2 years ago I had minor back surgery. That’s right folks! I went through intensive physical therapy after the surgery and immediately resumed walking, some biking, swimming, and even attempted rollerblading. About a year after surgery I was rock climbing in the Rockies in Colorado. However, I am no longer a long distance runner. I would love to resume this activity some day, but at this point I am happy to be able to walk and experience the freedom from sharp lower back pain.
After a long night at Starbucks, (that’s right folks, in case you forgot, I’m a barista…like the title…Don’t worry, I’m fine) I will experience some noticeable back and/or hip pain. I’ve had barely no caffeine today and the coffee I had was hours ago. My point is that, I do have pain still. However, it tends to be dull and Motrin IB reduces my inflammation. In case you suffer from inflammation…another great inflammation reducer is Nettle leaf the herb, then you boil water and make green tea out of it.
Right, so conditioning has been more important than you could imagine. It’s been my time of discovering that we can backpack around the world and my back is not going to hold me back. 
Tags | Design, travel gear, work
Hi again guys,
I just realized that you only have 27 days until you leave – you must be going crazy with excitement!! I can’t imagine that…yet.
Can you comment on which backpacks you each have (size, make, model etc) and why you chose them. We’ve done a bit of research but haven’t nailed it down quite yet – although I’m thinking 45 Litre toploading.
Thanks,
G.
Hello Justin and Natalie,
I am excited for you guys and would love to offer my advice on backpack conditioning.
While carrying a pack and gradually increasing weight is an excellent idea to get ready for an extended backpacking trip, the other things you
ideally would want to be sure to include in training are:
a) strength training for legs and core and balance
b) interval training if you will be doing any hikes above 7,000 feet altitude
c) back-to-back training to get used to how it feels to wear a pack for successive days
That will also give you a good idea of what it feels like without as much recovery as, say, if you do one or two pack workouts per week.
Good luck with your grand adventure!
Courtenay Schurman
http://www.bodyresults.com
Hi Natalie and Justin,
It’s great you are doing such a fantstic adventure. I just wrapped up a summer of two different sorts of backpacking trips…mountaineering type in the Sierras for 10 days, and nomadic type in Yunnan province, China. Conditioning for these two types has some differences, but also an important commonality: your activity is spread out over a long day, not simply a short hike.
For your adventure,you are definitely on the right track with your training. The most important additional item is to train for your real day. For example, a day in Yunnan wasn’t so much about hiking 4 miles at once as it was about covering 8 miles in an entire 12 hr day, not as one activity but mixed in with standing, a cramped bus ride, walking some distance, stand, shop, sit, walk, stand, wait, taxi, etc. It’s the up down in out stand, repeated all day possibly in heat, cold, sun, humidity that you want to be ready for.
So, maybe you can squeeze in a long day or two in your preparations. On the other hand, you have a whole year…stay cool and relaxed about your preparations and let your journey be part of your training.
Phil
Hello Natalie and Justin,
Congratulations on choosing such an amazing adventure! Even though you only have a few weeks until your trip, there is conditioning that will greatly increase the enjoyment of your trip. I work with 100′s of hikers, backpackers and mountaineers every year and break the training into 4 components that all play a vital role in preparing for an upcoming trip.
1)Cardio- This should be done for 3-4 days per week, with the pack you will be using if possible. Including back to back training days is vital to see how your body responds to actual conditions.
2)Strength- This should be done for 2-3 days per week, focusing on bodyweight exercises such as squats, deep lunges and step up and step downs. Also include a few core and upper back exercises to prepare the body for carrying a pack for extended durations.
3)Flexibility- This overlooked component plays a vital role in both injury prevention and greatly improves recovery time.
4)Nutrition- Drink plenty of water and eat often to keep blood sugar levels even.
Have a great time on your adventure!
Your partner in fitness,
James
Thank you so much Courtenay, Phil and James,
Justin and I appreciate all of the knowledge that you have shared. We will be applying the advice and techniques that you have shared over the next few weeks before our departure.
In addition, we will continue to backpack “smart”; stay hydrated, stretch, pace ourselves, etc.
Your knowledge will be helpful to us as well as aspiring backpackers. Thank you again for your support and encouragement. Feel free to offer us “pointers” as we go.
Much love and appreciation,
Natalie
Gillian,
Your questions reflects one of the important questions I was asking when we first started planning for our trip. Although I made a valiant effort, I was unable to create a short reply to your question. The post from today, A Backpack, Like a Lover, Must Be Chosen With Care, attempts to answer your question, and in the process, provides a great many thoughts on backpack selection that have been rattling around in my brain for the last 5 months.
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