Training For The Three Peaks Challenge

Preparing for a challenging hike is essential to ensure a safe and enjoyable experience. This is especially true for the National 3 Peaks Challenge, which involves climbing the highest mountains in Scotland, England, and Wales—Ben Nevis, Scafell Pike, and Snowdon. Proper preparation not only enhances your performance but also reduces the risk of injuries and ensures you can fully enjoy the breathtaking landscapes.

My name is Chris, and I am an ex-military Physical Training Instructor (PTI) with 10 years of experience. I have completed the National 3 Peaks Challenge over 35 times and currently work as a National 3 Peaks guide. With my extensive experience, I'm here to share the top 7 exercises that will help you get hike-ready for any trail, especially the National 3 Peaks Challenge.

7 exercises to help with training for the Three Peaks Challenge

1. Squats

Squats are a fantastic exercise for building leg strength, particularly in your quadriceps, hamstrings, and glutes. They also help improve your balance and stability, which are crucial for navigating uneven terrain.

How to do it:

• Stand with your feet shoulder-width apart.
• Lower your body as if you’re sitting back into a chair, keeping your chest up and knees behind your toes.
• Push through your heels to return to the starting position.

2. Lunges

Lunges target multiple muscles in your legs and glutes, enhancing your ability to climb steep inclines and descend safely. They also help in improving your core stability and balance.

How to do it:

• Stand with your feet together.
• Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
• Push back to the starting position and switch legs.

3. Step-Ups

Step-ups mimic the action of climbing and descending, making them an excellent exercise for hikers. They strengthen your legs and improve your overall stability.

How to do it:

• Stand in front of a sturdy bench or step.
• Step up with one foot, then bring the other foot up to meet it.
• Step back down one foot at a time and repeat.

The National 24 Hour Three Peaks Challenge

 

2 nights from

£397.00_pp

View

Thank you for submitting your enquiry. One of our travel experts will reach out to you shortly. You can expect to receive a response within 24 hours.

Close

First Name

Last Name

How would you like To be contacted

Whatsapp Skype Zoom Email Call

Message Notes (optional)

Send Enquiry

Or

Speak to one of our travel experts instantly using WhatsApp or Messenger

Messenger WhatsApp

4. Calf Raises

Calf raises strengthen the lower leg muscles, crucial for hiking on rocky and uneven trails. They help improve your overall foot and ankle stability.

How to do it:

• Stand with your feet shoulder-width apart.
• Raise your heels off the ground and stand on your toes.
• Lower your heels back to the ground and repeat.

5. Planks

Planks are an excellent core exercise that also engage your shoulders, back, and legs. A strong core helps you maintain proper posture and reduces the risk of injury during long hikes.

How to do it:

• Start in a push-up position with your forearms on the ground.
• Keep your body in a straight line from head to heels.
• Hold the position for as long as you can.

6. Stairmaster

The stairmaster is a fantastic cardio and strength training exercise that simulates climbing stairs. It builds endurance and leg strength, both of which are vital for hiking.

How to do it:

• Set the stairmaster to a comfortable speed.
• Climb at a steady pace, maintaining good posture.
• Gradually increase the speed or duration as your fitness improves.

7. Leg Lifts

Leg lifts are great for strengthening your hip flexors and lower abs, helping you tackle steep ascents with ease.

How to do it:

• Lie on your back with your legs straight.
• Lift your legs toward the ceiling until they form a 90-degree angle with your torso.
• Slowly lower your legs back to the ground and repeat.

Bonus: Hiking

While all these exercises are beneficial, actually hiking is probably the most important preparation you can do. It helps condition your body to the specific demands of hiking and allows you to practice with the gear you'll be using.

How to do it:

• Start with shorter hikes and gradually increase the distance and difficulty.
• Practice on varied terrain to get used to different conditions.
• Carry your backpack with the gear you'll use during the challenge.

Conclusion

Incorporating these exercises into your fitness routine will help you build the strength and endurance needed to tackle any hiking trail. Remember to start slowly and gradually increase the intensity of your workouts. Happy hiking!

Haven't booked onto the challenge yet? Then use the link below and join Bookitlist to increase your chances of completing the adventure in 24 hours.