The Importance of Proper Footwear

One of the most critical factors in hiking comfort is your choice of footwear. Proper hiking boots or shoes can make a world of difference and provide the support and protection your feet need.  Look for boots that offer good ankle support, a sturdy sole, and waterproof materials. Remember, your feet will carry you through miles of rugged terrain, so investing in quality footwear is necessary. 

The Importance of a Well-Fitted Backpack

A well-fitted backpack is another must-have for comfortable hiking. The right backpack distributes weight evenly and reduces strain on your shoulders and back. When choosing a backpack, consider its capacity and weight distribution features. 

Padded shoulder straps and a supportive hip belt can make a significant difference in comfort, especially on longer hikes. Take the time to adjust your backpack properly before hitting the trail to ensure a comfortable fit throughout your hike.

Navigational Tools for Safe Hiking

Getting lost on a hike can quickly turn a fun adventure into a stressful situation. That’s why navigational tools like GPS devices and maps are essential accessories for any hiker.  A GPS device can provide accurate positioning and route information, while a map and compass serve as reliable backups. By having these tools on hand, you can confidently explore new trails without worrying about losing your way.

Enhance Stability With Hiking Poles

Hiking poles are a game-changer for those looking to reduce strain on their bodies and improve stability. These poles distribute the effort between your arms and legs and make uphill climbs easier by providing extra support during descents. 

Adjustable hiking poles are ideal as they allow you to customize the height to match the terrain. By incorporating hiking poles into your gear, you’ll find yourself tackling challenging trails with increased confidence and comfort.

Sun Protection for Hikers

Protecting yourself from the sun’s harmful UV rays is essential during any outdoor activity, and hiking is no exception. Sunglasses and a wide-brimmed hat are must-have accessories for sun protection. Sunglasses shield your eyes from glare and UV rays, while a hat provides shade for your face and neck. By taking these simple precautions, you can enjoy your hike without worrying about sunburn or eye strain.

Consider Wearing a Hiking Belt 

A hiking belt is a small yet significant accessory that will enhance your comfort on the trail. The belt distributes the weight of your gear evenly and prevents your pants from sagging as you move. When choosing a hiking belt, consider factors like materials, adjustability, and weight capacity. 

Look for a durable belt made from lightweight, breathable materials. Adjustable belts offer a customized fit and ensure maximum comfort throughout your hike.

The right accessories can make all the difference in your hiking experience. From proper footwear and clothing to navigational tools and safety gear, each item plays a crucial role in ensuring your comfort and safety on the trail. Don’t forget to explore your options and invest in quality gear that suits your needs—your comfort depends on it.

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I did a very short outdoor workout at the outdoor Sea Point gym in Cape Town. I hadn’t trained for a few weeks so I just did a couple of basic exercises and holds to start to get back into it and see where I was at. I also tried to cover a wide range of bases with it, including things like push ups, pull ups, leg raises, human flag raises, back levers and a few mobility stretches.

Remember to always focus on those basics and classics and work your way back up from there!

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Trail running is one of the best ways to stay in shape and enjoy the great outdoors at the same time; however, that doesn’t always mean everyone is equipped to deal with the reality of the hobby. Without the right gear and a keen sense of awareness, trail running can be a far more hazardous activity than it needs to be.

Thankfully, there are several ways you can maximize the fitness and enjoyment you get from trail running while minimizing the risks and danger.

1. Don’t Forget Your Muscles

Many fitness enthusiasts make the mistake of thinking their cardio and muscle-building regimens are two completely separate worlds that don’t play into each other at all. The reality is that having a good cardio routine can better prepare your heart and lungs for the stressors of weight lifting, and concentrating on your muscles can make you stronger, more limber, and better prepared overall for the challenging trails ahead.

Stretching and strengthening your muscles can go a long way towards helping you beat your record time when you next hit the path!

2. Take it in Stride

One of the easiest (and most common) mistakes to make while running is to overextend your legs. Taking too long of a stride while running can put needless pressure on your muscles and exacerbate the risk of uneven trail floor giving you more trouble than it’s worth. According to expert K. Aleisha Fetters, your feet should be hitting the ground about 180 times per minute, which should keep you moving at a peppy pace without increasing your risk of personal injury.

3. Find the Right Fit

Lots of people will tell you that you need the proper running shoes to get the most out of your daily jog, but did you know that the socks you choose can be just as important? While the everyday socks you wear with your loafers or sneakers run the risk of tearing and fraying with the use that comes from vigorous exercise, well-made compression socks will keep their shape and help give your feet the proper traction after miles and miles of use.

Believe it or not, the socks you wear could be the difference between uncomfortable sores and strains and a smooth run every time.

4. Research Your Running Path

As the very first entry on Runners World’s own guide for trail running points out, no two trails are going to be exactly the same. Different paths are going to have different types of terrain, different levels of elevation, and different levels of runner traffic at varying times of day, among many other things you need to take into account. Do a little bit of online research (or even some in-person reconnaissance) to see if the trail you want to run is right for you before you hit it.

5. Don’t Neglect Home Cardio

Trail running is definitely one of the best ways to squeeze cardio into your fitness routine, but it’s only one of many ways you should be trying to keep your heart rate elevated. If you don’t have your running fundamentals down on your sidewalk, gym, and in your own home, you should make sure you’ll be prepared for the trail by indulging in some more conventional running routines first.

Finding and using an elliptical that’s right for you is a great way to make sure your body is prepared for the trail before you find out too late that it isn’t.

6. Train Your Mind

Every part of your mind needs to be alert when you hit the trail in a way that isn’t necessarily true when you’re on the treadmill.

The weather can reshape the terrain in real time, other people you run into can present hassles you weren’t expecting, and although it’s rare, even wild animals can show up to throw some danger into the mix. Being a great trail runner isn’t just about mastering the land with your body; it’s also about focusing your mind and being aware of your surroundings.

What did you think of our list of ways to get the most out of your trail run? Do you have anything you’d like to share from your own experiences of conquering your local paths? Sound off in the comments below and join a community of fitness enthusiasts that are waiting to hear from you!

About the Author

Tess DiNapoli is an artist, freelance writer, and content strategist. She has a passion for yoga and often writes about health and wellness, but also enjoys covering the fashion industry and the world of fitness.

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Here’s a few simple activities that you can do in your back yard, some need a bit of equipment, which hopefully you will have lying around. 

1. Swingball

If you have  a swingball set, get it out and stick it into the ground in your backyard. It is great to practice your tennis shots, get some good twists and even relieve some frustration! If you have kids this is a great one to get outside and play around with them.

2. Practice your driving

Not in your car of course! Grab a club and if you’re an avert golfer you will hopefully have one of those golf nets to catch your balls and all you need is a good patch of grass to practice on. If you want to simulate the real thing a bit more you can always get a small driving range mat or even buy a used driving range mat, otherwise just work on your putting.

3. Badminton

Badminton is a great game to play and you don’t have to worry about breaking too much of a sweat as you don’t need such a big area to play in. You do need the rackets and a shuttlecock though, but once you have that, you can enjoy many hours of this fun game.

4. HIIT circuit workout

For the fitness enthusiasts, grab a towel and get into your back yard and bust out a high intensity bodyweight workout. There are many to choose from depending on what you want to target such as this leg workout or this bodyweight workout or just do sets of burpees, they are a sure way to get your heart rate up in a short amount of time.

I hope after reading this it will give you a few ideas to get up, go outside and do some sort of movement, whatever it is!

photo credits:

• Court Cook on Unsplash
• Shaun Montero
• 炫铭
• Diego Lozano

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If you’re looking for an intense group workout, with great instructors and all with a cool vibe, then you need to get down to Hout Bay and give one of the classes at Thrive fitness a try! I recently tried the ‘turf’ class with a couple of friends, and it was nothing short of intense, and fun. Our incredible instructor, Brad Tooley guided us and kept track of everything through the whole workout. His motivating aura was such a pleasure to be around while we sweated it out :p 

The turf  class is an outdoor high intensity class, where there are a number of exercises that are done one after the other, with some rest in between each. The catch is, that with each round, the number of exercises increases by one where no rest is taken between the exercises. So on the final round you are basically doing all the exercises one after the other with no rest.

It is very easy to book, all you have to do is create an account on their website, choose your class and show up. A bit more info about them is below:

4 STATIONS, 4 ZONES, MAX 16 PEOPLE, 1 INSTRUCTOR.

THRIVE Fitness SA is a Four Zone Four Station gym with the benefits of a personal training session set in a group environment. What differentiates it is the concept, which consists of four indoor zones each with four exercises that target your upper and lower body, core and cardio.

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We were lucky enough to try a cool #turf class at @thrivefitness_sa on the weekend! and it was pretty intense to say the least! If you're in and around hout bay and want to it a free class just check out their website to book Full article will be up on fitnish.com this week . . #gym #hiitclass #hiit #outdoorgym #thrive #thrivefitness #green #views #goals #nevergiveup #bodybuilding #motivation #fitness #gymmotivation #fitspo #fitness #bestrong #fitnish #fitbod #guyswholift #fitfluential #fitgirls

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It is designed to help people switch off from day-to-day life by dedicating just 45-minutes of their busy schedule to themselves, in a welcoming and judgement-free environment. It’s the perfect add on to your existing training routines and sport.

The classes are themed and each day of the week has a specific programme that brings with it a timed music set for that session. The music has been carefully selected and mixed by DJ Jon White and compliments the dramatic lighting which helps with cardio, timing and keeps you amped during training. There are also TV screens in each zone demonstrating the process and correct form.

But the real draw card is the expert trainers who are there to assist and stimulate you along the way, with the ability to tailor the moves according to your strengths and goals. Giving Thrive more of the feel of a group personal training session than the average gym class.

There is an outdoor section called “The Turf” which is in the back yard and is specialised for those who prefer to push themselves even harder.

Situated in Victoria Road, Hout Bay, there is no contract, no fees or membership allowing you to train in a way that fits your lifestyle and work with your other fitness interests. Your first class is free, thereafter you can buy one class pass at a time or group packages that end up costing R90 per 45 min.

To book visit thrivefitness.co.za or call 087 805 8758.

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Pardon my bendy handstand push ups at the end :p I was a bit tired by the time I started them, so please remember to keep your whole body straight when doing any handstands.

Music by:

Kerstell – Fragments

Thanks to:

Thanks to Dr Reza Parker for helping me shoot the calisthenics training and getting all the angles and shots that I wanted

Thanks also to Maryam and Siddeeqah for their help :p

To use some of these images checkout unsplash!

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