Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let’s get started by talking about how hiking can be used as a running supplement in your Bass Pro/Dogwood Canyon training. This is a great topic since many people might be feeling overwhelmed with all the miles on their training plan at this point. Why hiking? Because this fun activity(which can be done at Dogwood Canyon Nature Park among other places), that provides a break from running serves to renew the mind, serves as a valuable cross-training activity that keeps your body in the cardio mode while also giving it a rest from running.
This was something I was thinking about after seeing Jessica Stewart’s post that said, “ We did it! We finished the Mammoth March 20 miler! 7 hours 10 minutes. 48,352 steps in for the day! It was definitely a challenge, but such an awesome experience!
When I messaged her for more information, she said, “I decided to do the Mammoth March because I really enjoy mixing up running, hiking, and just being outside. My big goal is to run a marathon in 2026, it will mark 20 years since high school and a milestone year for me in other parts of my life, so accomplishing a marathon feels like the perfect way to celebrate physically.
The tricky part for me has always been the mental side of tackling those miles. After running a half marathon, the thought of doubling the distance felt intimidating. That’s when my friend Ashley, a college buddy who loves to hike, suggested we sign up for the Mammoth March together. We started adding more hikes into our routine, and before we knew it, we were tackling 20 miles. It was our first Mammoth March, but definitely not our last, we’re already looking at Arkansas for another one! Like Ashley said, if I can hike 20 miles, then running a marathon is just a few more miles. Mentally, that feels so much more manageable than jumping straight from a half marathon to a full.
For me, challenges like this make training fun again. They take away some of the pressure of pace and remind me why I love being active in the first place with fresh air, great company, and pushing myself in a different way.
This fall will be my third half marathon at Bass Pro. I keep coming back because I love the community, the energy of everyone coming together, and that incredible feeling of accomplishment when you cross the finish line.”
They weren’t the only friends of mine that were spotted there, Jamie and Amanda (two girls that graduated from one of the Couch to 5k classes I teach several times a year) were there as well. Amanda set it as a challenge for herself and said, “I just had the goal to finish I am proud to say I did.” This was the longest race she had ever done!
So, now that we have determined some of the mental benefits of hiking… sense of accomplishment, relief from the humdrum, and the confidence to up your goal… let’s look at some of the performance benefits…
Hiking improves running performance by providing low-impact cardiovascular conditioning, strengthening neglected muscle groups for improved stability and power, and enhancing balance and proprioception on uneven terrain. It also offers a mental break from running, reducing stress while building mental toughness and resilience.
Improved Cardiovascular Fitness
Low-Impact Aerobic Exercise:
Hiking is a low-impact cardio alternative to running, which helps to build your aerobic engine and improve heart health without the high-impact stress on your joints and muscles that running can cause.
Increased Endurance:
The sustained effort of hiking builds your endurance, making your long runs feel easier.
Enhanced Strength and Stability
Mental and Mental Resilience Benefits
Mental Health:
Spending time in nature while hiking can reduce stress, boost your mood, and promote mental clarity.
Mental Toughness:
Overcoming the challenges of hiking helps develop mental resilience and problem-solving skills that can carry over to running.
Reduced Monotony:
Hiking offers a change of scenery and a less monotonous form of exercise, making it a refreshing way to supplement your running routine.
Practical Advantages for Runners
Cross-Training:
Hiking serves as a fantastic cross-training activity that allows you to add mileage and build fitness without the repetitive stress of running.
Familiarity with Terrain:
Hiking helps you become familiar with challenging terrains, including mud, rocks, and steep ascents, which is especially beneficial for trail running.
Running on Tired Legs:
Hikes can safely expose your body to the feeling of running while fatigued, which can improve your performance in races.
Hiking is a low-impact cardio alternative to running, which helps to build your aerobic engine and improve heart health without the high-impact stress on your joints and muscles that running can cause.
Increased Endurance:
The sustained effort of hiking builds your endurance, making your long runs feel easier.
Enhanced Strength and Stability
Muscle Activation:
Hiking engages a wider range of muscles, especially glutes, quads, and core stabilizers, which are often underdeveloped in runners.
Leg Strength and Power:
The uphill climbs in hiking build strength in your legs and can translate to more powerful running strides.
Stronger Ankles and Feet:
The uneven terrain of hikes forces your ankles and feet to adapt, strengthening the smaller stabilizer muscles and improving balance, which can prevent injuries like sprained ankles.
Hiking engages a wider range of muscles, especially glutes, quads, and core stabilizers, which are often underdeveloped in runners.
Leg Strength and Power:
The uphill climbs in hiking build strength in your legs and can translate to more powerful running strides.
Stronger Ankles and Feet:
The uneven terrain of hikes forces your ankles and feet to adapt, strengthening the smaller stabilizer muscles and improving balance, which can prevent injuries like sprained ankles.
Mental and Mental Resilience Benefits
Mental Health:
Spending time in nature while hiking can reduce stress, boost your mood, and promote mental clarity.
Mental Toughness:
Overcoming the challenges of hiking helps develop mental resilience and problem-solving skills that can carry over to running.
Reduced Monotony:
Hiking offers a change of scenery and a less monotonous form of exercise, making it a refreshing way to supplement your running routine.
Practical Advantages for Runners
Cross-Training:
Hiking serves as a fantastic cross-training activity that allows you to add mileage and build fitness without the repetitive stress of running.
Familiarity with Terrain:
Hiking helps you become familiar with challenging terrains, including mud, rocks, and steep ascents, which is especially beneficial for trail running.
Running on Tired Legs:
Hikes can safely expose your body to the feeling of running while fatigued, which can improve your performance in races.
And there you have it friends. Hiking isn’t just fun but it’s a great way to build your fitness in way that gives your body and mind a break from the repetitive stresses of running. But the best part? Slowing down and taking the time to enjoy nature is healing for the soul and sweet medicine for the mind. So get out there and enjoy some hiking! I think you’ll find it’s just what you need to put the joy back into your training plan. Happy Running!
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