Is hiking as effective as running and gym PT?

SGT Private RallyPoint Member — Tue, 05 May 2020 00:41:12 -0400

What do you think of hiking as a substitute for PT during the Covid-19 lockdown? Is it as efficient as running and gym PT

Response by SSG(P) Private RallyPoint Member made May 5 at 2020 12:46 AM

SSG(P) Private RallyPoint Member — Tue, 05 May 2020 00:46:51 -0400

I did a steep but short hike at about 6k ft every week for a few months and it helped to give me the best pt score I ever received.
Use hiking as a supliment to other forms of exercise. Still keep doing the rest of your work out.

Response by 1SG Private RallyPoint Member made May 5 at 2020 5:56 AM

1SG Private RallyPoint Member — Tue, 05 May 2020 05:56:49 -0400

It’s a different workout. Don’t exchange one for the other. Just change it up occasionally.

Also there is a big difference between hiking in the mountains in Colorado and hiking in the woods in California.

Response by SFC Casey O'Mally made May 5 at 2020 8:05 AM

SFC Casey O'Mally — Tue, 05 May 2020 08:05:35 -0400

It drpends on the goal. For purposes of calorie consumption / weight loss, a mile is a mile is a mile, run, jog, or walk.
For purposes of cardiovascular HEALTH it is pretty much the same. For cardiovascular STRENGTH, propably not, unless you are doing some SERIOUS hiking.
Same goes for leg muscle strength and endurance. Hiking can help you maintain most of what you have. But hiking uses different muscles in different combinations and sequences. So you will build up different muscles and different muscle memory. This isn't necessarily a bad thing, but if you use it to completely replace running, your running ability will deteriorate over time.

Response by SSgt Christophe Murphy made May 5 at 2020 9:41 AM

SSgt Christophe Murphy — Tue, 05 May 2020 09:41:38 -0400

Regardless of what you do it all comes down to time and intensity. Running, Hiking, or being in the gym is only as effective as how hard you hit it and for how long. Hiking is a fine way to stay fit. Nothing wrong there but its all about getting a good sweat and putting in the work.

Response by SSG George Holtje made May 5 at 2020 5:38 PM

SSG George Holtje — Tue, 05 May 2020 17:38:25 -0400

Depending on your MOS and mission, I find it more important to carry a ruck than run in shorts.
During COVID19 days, staying out of the gym is a necessity. Running and hiking are great for the combat mission anytime

Response by SGT David A. 'Cowboy' Groth made May 6 at 2020 2:29 PM

SGT David A. 'Cowboy' Groth — Wed, 06 May 2020 14:29:38 -0400

IMHO,yes it is, especially if the terrain that your hiking has hills to climb up.

Response by MAJ Private RallyPoint Member made May 6 at 2020 3:31 PM

MAJ Private RallyPoint Member — Wed, 06 May 2020 15:31:57 -0400

It’s good PT especially if you carry a heavy pack. You’ll burn a ton of calories and build core strength, hip flexor strength, leg strength etc.

As for cardiovascular fitness you still can’t beat sprint drills to be in shape for that dreaded 2 mile run.

I have hiked for years so ruck marches I can eat them up no problem, but you make me run 3-4 miles like a BTN run and I’m miserable. I’m built for endurance not speed. I believe they call me a Clydesdale.

Response by SFC Private RallyPoint Member made May 6 at 2020 3:35 PM

SFC Private RallyPoint Member — Wed, 06 May 2020 15:35:20 -0400

Nothing is a good substitute for running just like nothing is a good substitute for swimming. Running is high impact and stresses your bones and various muscles in a completely different way. Hiking and rucking are great for your health, but won't help you pass the APFT.
Why would you not run because of COVID if you're still able to get outside to hike?

Response by 1LT Peter Duston made May 7 at 2020 8:25 AM

1LT Peter Duston — Thu, 07 May 2020 08:25:57 -0400

Trail running will really toughen you up because you're on rough terrain - balance, agility, explosive reaction all benefit you far better that road running. Ski racers use trail running as dry land training prior to the on-snow season.

Response by CAPT Thomas Vaughn made May 11 at 2020 7:40 AM

CAPT Thomas Vaughn — Mon, 11 May 2020 07:40:36 -0400

I think all forms of exercise are beneficial. As I cannot run any more, I love hiking!

Response by MSgt George Fillgrove made May 13 at 2020 7:06 PM

MSgt George Fillgrove — Wed, 13 May 2020 19:06:26 -0400

How about walking instead of hiking. Walking is less impact, especially when you are my age, 67 this month.

I had a permanent profile change in the last four years of my military service because of a leg injury. In the late 1990s, the Air Force allowed you to walk three miles at a PT standard of a little less than a 15 minute mile.

So, these days I'm up at 4:30 in the morning, still wearing my AF PT gear and doing six miles around a high school track or a YMCA track. Had a lot of déjà vu moments seeing the sun come up.

In retirement (now 26 years) this form of exercise is extra important. You see four years ago, I attended a wedding where I ran into an older cousin who was overweight, had smoked, had a massive coronary and a quadruple by-pass with serious complications. Add to that they discovered he had lung cancer in the middle of the surgery and took out half of a lung. His hair was white and his hands shook. He had died on the table and was brought back. Lots of excuses. Lots of drugs.

After seeing him, I reminded my wife that I was retired from the Air Force and it was time to get back with the program. We now both walk. I've lost weight, and we have walked the 5K and 10K events of the Air Force Marathon now going on three years.

There is just something very humbling when you're in a race like that. You're one of thousands, competing with wounded warriors or others with similar challenges, some wearing prosthesis' while others use special wheel chairs. You competing with them toward a common goal. You're in their league. If they can do it, why can't you or me.

Not going back...

Response by SPC Michael Maguire made May 13 at 2020 8:23 PM

SPC Michael Maguire — Wed, 13 May 2020 20:23:15 -0400

If you are hiking try to mix terrain and grading to increase cardio and keep it interesting. But any exercise regimen-including COVID regimen-should include jumping rope. Jumping rope is extremely useful for core/balance/cardio and other aspects of successful program.

Response by MSgt Robert Derrick made May 13 at 2020 8:32 PM

MSgt Robert Derrick — Wed, 13 May 2020 20:32:22 -0400

Efficiency is more related to how well it keeps the body fit instead of is it better than running or gym pt. In that case, it can be if you are mostly looking at conditioning. Is it a substitute for running or lifting? No. Would I hike instead of run at times as a part of a regular routine? Absolutely. Here's where types of exercise and opinions start contradicting each other. Hiking, running, swimming, biking etc., are all examples of cumulative blood volume training. They increase the amount of blood volume in the body over time which means more red blood cells and more plasma available. That's a good thing. You won't get the same benefit from just lifting or similar training, so a blend of the two is the most beneficial.

Response by CW5 Mark Smith made May 13 at 2020 9:30 PM

CW5 Mark Smith — Wed, 13 May 2020 21:30:46 -0400

I've always wondered why running is the measurement for physical fitness. My dad was a WWII infantryman who ways talked about the 25-30 ruck marches as an integral part of training. I think much of the reason is time. Long, rough ruck training is much more realistic combat training than running in shorts and running shoes. Now that I'm old and retired, I walk. All those years of running wreaked havoc on my knees, feet, etc.

Response by LTC Marcus Seitz made May 13 at 2020 10:40 PM

LTC Marcus Seitz — Wed, 13 May 2020 22:40:31 -0400

I personally don't see it as a substitute but it is definitely a worthwhile activity as a supplement to your overall workout program. There are several exercises you can accomplish just using your own body weight. Then with some simple weights like dumbells and kettlebells you can really increase your regime. For cardio you can use something like a stationary bike or rowing machine if you want to remain inside. But I would still attempt to run 2-4 miles if possible.

Response by SPC Lawrence Aviles made May 13 at 2020 10:45 PM

SPC Lawrence Aviles — Wed, 13 May 2020 22:45:50 -0400

I believe its more about the quality of the invest regardless of what the physical activity is.

Response by Capt Raymond Parks made May 13 at 2020 11:26 PM

Capt Raymond Parks — Wed, 13 May 2020 23:26:57 -0400

It depends on how you hike. When I was young, I used to (not often) hike 50 miles in a day (10 hours at an average of 5 mph) on flat land. Alternately, you can hike over a large change in altitude. I live in Albuquerque, New Mexico and the best altitude change hike here is the La Luz Trail, from the Trailhead to the Peak, with 3,775 ft (1,151 m) of altitude gain and a 12% grade. The round trip is 15-mile (24 km). If you do that every day, you will be in great shape. You can run it and there is a trail run once a year but walking is good exercise.

Response by 1SG Rob Sheehan made May 14 at 2020 1:04 AM

1SG Rob Sheehan — Thu, 14 May 2020 01:04:24 -0400

You can reach a train affect by hiking.in fact you can incorperate anaerobic exercises like burpies, or push-ups or sit-ups or any number of other exercise into your hike. Not mention the aerobic value of the hike. It is less impactfull on the joints.

Response by CPT Dawn Heinrich made May 14 at 2020 6:36 AM

CPT Dawn Heinrich — Thu, 14 May 2020 06:36:30 -0400

Hiking up mountains is excellent cross training provided you keep a good pace and don't stop and rest too much. It is a great quadricep, hamstring, glute and core strengthener. It can actually help you become a stronger runner but pushing the pace is key. You could also throw in a few walking (or running) sprints. I am a Physical Therapist Asst. and a NASM personal trainer x 17 years. In the ARMY I was a Master Fitness Trainer. I promise you will become a stronger, faster runner if you incorporate fast paced hikes into your training. My daughter is an elite runner and uses hikes to increase her running strength. Good luck.

Response by 1LT Siraj Alyami made May 14 at 2020 8:08 AM

1LT Siraj Alyami — Thu, 14 May 2020 08:08:15 -0400

It is possible to make a "hike" similar to running in terms of average and max. heart rate, calories burned, and levels of muscle fatigue. Some ideas to make a hike more like running are to increase the pace to one like a power walk, taking a backpack or a rucksack with additional weight and, as always, increasing one's hydration frequency to that of a run. Selecting the right trail, that is one which does not have large rocks a person has to climb, is also a good idea. Like other commentators indicated, this is not a one-for-one substitution but it has the potential to come close. I hope this response is helpful.

Response by SPC Eddie Figueroa made May 14 at 2020 9:39 AM

SPC Eddie Figueroa — Thu, 14 May 2020 09:39:12 -0400

I find hiking a great deviation from the workouts I do daily. I find its important for me to deviate my workouts to keep it fresh in mind. Additionally, I try to find new locations near me to explore. I also take my kids and dogs to keep them active as well.

Response by A1C Paul Kelly made May 14 at 2020 11:09 AM

A1C Paul Kelly — Thu, 14 May 2020 11:09:06 -0400

Mentally it's better. Physically depend on how much you hike vs how bit your work out was.

Response by LTC Private RallyPoint Member made May 14 at 2020 1:16 PM

LTC Private RallyPoint Member — Thu, 14 May 2020 13:16:51 -0400

I say yes. Good leg and cardio workout, depending on the slope and intensity.

Response by PO2 Rick Davis made May 14 at 2020 5:05 PM

PO2 Rick Davis — Thu, 14 May 2020 17:05:31 -0400

Although hiking can be strenuous and you can create an increased heart rate the breathing is not as increased as with jogging/running. As a 60 year old smoker and disabled I realize how valuable the lungs are. Your breathing will be affected so instead of just hiking do a little rock or creek jumping and jog up the hills..

Response by PO1 Mary Porter made May 15 at 2020 11:23 AM

PO1 Mary Porter — Fri, 15 May 2020 11:23:02 -0400

Of course it is! A calorie is a calorie is calorie, plus you are getting in both aerobic and anaerobic if you are hiking on different terrains, so a little bit of HIIT, as well as strength training if you are carrying gear, and muscle confusion. It's probably better than most PT because of the muscle confusion, the different muscles worked, it's more fun, it's a mental workout, it's an exercise in mindfulness, and you won't burn out on it. Why more people don't research and understand these things, I don't know. Yes, running constantly will help you pass your PRT, but that's about it. I see fat people running all the time. It's the same concept as studying just what's going to be on the SAT test. You don't learn anything other than what's going to be on the test.

Response by Cpl Jo Smith made May 15 at 2020 4:14 PM

Cpl Jo Smith — Fri, 15 May 2020 16:14:31 -0400

depends your age. running thrashed my knees back in my 40's. i still hike with my daughter, it's peaceful and relaxing. it's exercise, and fun.

Response by SPC Private RallyPoint Member made May 18 at 2020 2:13 PM

SPC Private RallyPoint Member — Mon, 18 May 2020 14:13:02 -0400

I would say yes just add in mountains or long climbs into your hike

Response by SPC Private RallyPoint Member made May 18 at 2020 2:14 PM

SPC Private RallyPoint Member — Mon, 18 May 2020 14:14:12 -0400

I would say yes longer the better and add in mountains or long up hill climbs you can get a good sweet in

Response by SGT Peter Flickinger made May 18 at 2020 5:58 PM

SGT Peter Flickinger — Mon, 18 May 2020 17:58:10 -0400

Hiking can be very efficient. And a great help for anyone with PTS.