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Does Hiking Help Running? (Scientifically Backed-Up)
According to a survey, 64% of the French populations showed interest in hiking during their summer vacations. Finding effective ways to boost performance and avoid injury is a constant struggle for many fitness geeks. One question that often becomes apparent is: Does hiking help running and prove to be beneficial?
Studies suggest hiking can enhance running performance by improving cardiovascular health, muscle strength, and core stability. Hiking achieves this through rough terrain and elevation changes.
Still curious about how hiking helps with running? Continue reading! Here, we’ll explore the scientifically backed-up reasons that provide potential benefits and improve your overall fitness game.
6 Interesting Reasons How Hiking Facilitates Running
Hiking has been a widely popular sporting activity since ages. Let’s delve into its vast range of useful advantages before adopting this exercise into your daily lifestyle:
1. Cardiovascular Conditioning
Hiking, particularly on rough terrain, can increase your heart rate, leading to a significant cardiovascular workout.
A study suggests that hiking for long periods or increased frequency can lead to enough cardiovascular stimulation. As a result, this induces various health benefits and physiological adaptations.
Hiking on uphill trails can increase your heart rate and improve overall vascular endurance, similar to running. This improved vascular conditioning can lead to better aerobic capacity for runners.
Cardiac conditioning improves heart and lung efficiency, enhances stamina, and increases recovery times in both activities.
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2. Muscular Strength And Endurance
Hiking engages more muscle groups than running—especially the lower body muscles, including the quadriceps, glutes, hamstrings, calves, etc.
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The process of hiking involves the engagement of your hips and glutes. And when you descend, the front muscles of your thighs are engaged. When you have to work on your balance, the internal balance system of your body will adapt accordingly.
The elevated path while hiking engages all different body muscles that running on flat surfaces does not. This increases muscle strength and endurance, contributing to better long runs.
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3. Building Core Strength
Achieving core strength is not easy, but regular training makes it possible. Hiking requires substantial core stability to maintain balance and prevent falls.
When you regularly hike, you properly engage your core muscles, improving core strength and stability.
Studies have shown that a more robust core improves postural control and body balance. It reduces the risk of injuries and improves overall performance. Be it easy runs or hiking training, be mindful of the importance of core strength.
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Another study determined that core training can improve athletes’ skill performance in various sports.
A well-developed core improves performance, endurance, and injury prevention and protects your back. Dynamic stability and power are other benefits of core training.
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4. Increased Mental Toughness
Humans require sunshine, greenery, and forests to thrive. We cannot thrive in the absence of a natural setting, and we might face several mental health problems.
A Japanese practice of Shinrin Yoku, also known as “forest bathing,” suggests that enjoying nature has multiple health benefits. It can potentially reduce cortisol levels and stress in the short term and has placebo effects.
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The different challenges that come with hiking build mental resilience and mental toughness. A study conducted in the National Library of Medicine showed the positive effects of mental toughness. It assists the athletes in handling the psychological demands of sports.
When creating your training plans, consider the local recommendations to explore your area’s best trails and routes. Following this strategy, you’ll find the most picturesque places, and the training won’t feel like an exercise.
5. Adaptation To Altitude
When integrated into your running training routine, hiking can significantly improve your running performance. It can be a valuable cross-training exercise for you.
Hiking on steep slopes or terrain can stimulate adaptations that benefit running. A study found that exposure to high-altitude environments enhances red blood cell production, improving oxygen delivery and endurance.
The adaptation can be beneficial for runners training for longer distances. Hiking training also introduces you to hidden gems in your local area. As you venture through different trails, you’ll discover nearby event routes.
6. Functional Strength
While you explore routes out your door, trail running/hiking is more challenging than traditional road running.
Trail running involves exploring uneven terrain that can boost your agility and stability while strengthening your legs. This is also where functional strength comes in, essential for your quality of life and preventing injuries.
Hiking can also help with trail running while increasing functional strength and agility. A study performed in 2021 suggests that the functional strength gained from any training can improve functional movement and balance in middle-aged adults. It may also reduce the risk of falls in adults.
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Whether you’re an experienced trail runner or new to the sport, hiking can provide substantial benefits. It improves a runner’s ability to handle trail conditions, reducing the risk of injury.
Not only does it provide many physics benefits, but it also keeps your routine fresh and engaging. All in all, hiking can be a life-altering activity.
Hiking vs. Running Muscles
Hiking comes with uneven paths, hills, and whatnot, which engages a lot of lower body muscles as compared to running. The steep inclines and declines can significantly activate the glutes, hamstrings, and calves.
Moreover, Dr. Morgan states that hiking engages and builds muscles. It requires extra effort from the core and hip flexors, which are usually less targeted in the running.
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The plus point is finding many hidden gems when signing in to hiking. You’ll enjoy the view from the same trail changes throughout the year, making it more beautiful.
On the other hand, running primarily engages the quads, hamstrings, glutes, and calves. However, the focus is often on the repetitive impact of each step.
Research demonstrates that running engages the quadriceps and hamstrings due to the propulsion and stabilization required for each step.
However, running on flat surfaces may not fully engage muscles, including core and hip flexors. It may also not accommodate the varied muscular demands seen in hiking. So, hiking does help with running.
Hike Efficiently - Power Hiking Technique
For those unfamiliar with the term, the power hiking technique moves quickly, firmly, and smoothly while not running. It means hiking with intent and not running around breathlessly.
Efficiency is an essential factor in power hiking. It helps conserve your energy as much as possible so you can go much further.
So, power hiking is a tool for pacing yourself, conserving your energy, and moving effectively in hilly terrain. If you run while hiking, you’ll use all your energy and will be too tired to move further.
Deciding when to power hike depends on the terrain’s steepness, altitude, distance, amount of climbing, your experience on hilly terrain, fitness, and more. All in all, remember that focusing on proficiency can prioritize speed, not the other way around.
Practical Recommendations
- Hiking can be a valuable cross-training activity. It provides rest from running, which can be repetitive and a robust workout. Balancing hiking and running with other forms of training, such as strength training, is crucial to achieve the best results.
- Incorporate cross-training activities in your fitness routine including swimming, strength training, lifting, and cycling. Because emphasizing hiking without a mix of different workouts may not yield the best results.
- Consider investing in good hiking boots with lightweight cushioning, breathability and enhanced support. Timberland Men’s White Ledge Mid Waterproof Hiking Boots & Columbia Women’s Newton Ridge Plus Waterproof Amped Hiking Boots are the top-rated ones in this regard.
- Combining both activities with weight training, proper diet, and rest can lead to a well-rounded fitness routine.
Conclusion
To wrap it up; Yes, hiking helps with running, and pair these workouts for optimal results. So, go for a hike occasionally and sign up for your local running drops.
You’ll also discover that many runners utilize hiking and running to improve their endurance and strength. For the best waterproof hiking boots, go for Columbia Men’s Newton Ridge Plus li Suede Waterproof Hiking Boots. And for best running shoes, Under Armour Men’s Charged Maven Trek Trail Running Shoes should be your top choice.
Frequently Asked Questions (FAQs)
Q1. Is hiking a good substitute for running?
Hiking can be an excellent substitute for running, acting as a low-impact workout that targets various muscle groups.
Q2. Does hiking improve endurance?
Yes, hiking improves endurance, especially if you hike on uneven paths.
Q3. Is hiking harder than running?
Running is hard, but hiking can be more challenging, depending on the trail conditions.
Q4. How does hiking help with cardiovascular health?
Hiking is an excellent exercise for improving cardiovascular endurance.
Q5. Can hiking and running help with weight loss?
Both hiking and running are excellent workouts for losing weight. Additionally, get plenty of rest and eat healthy foods to achieve maximum weight loss.
Q6. Is hiking better for joint health than running?
Hiking is better for joints as it is a low-impact exercise compared to running, a high-impact workout.
