Only those who come prepared can finish a 5K hike and a 30-mile bike ride at The Health Trust Hike and Bike. That is why you need to condition yourself weeks prior to the event if you’re planning to conquer this challenge. Otherwise, you’re exposing yourself to safety and health risks that could bring you to a San Jose urgent care clinic instead of the finish line. You have to condition yourself and prepare everything you’d need along the way.
Here are some things to remember before going on a hike and a bike ride:
Strengthen Your Body
To avoid injuries and over exhaustion, your body must be fit for such an arduous task. One thing you can do to improve is your stamina is to start to walk 30 to 45 minutes, three days a week, several weeks before the event. Do this on different inclines and on the fourth day, you can increase the minutes and distance of the walk and switch to walking on hilly terrain. Doing this will help give your heart a good workout, preparing it for the hike. In terms of enhancing muscle strength, balance, and flexibility, you can do a range of aerobic exercises. Among these include one-leg squats, step-ups and step-downs, shrugs, back extensions, and figure-4 stretches.
Wear light clothes that can absorb sweat. Choose a pair of shoes that can provide support in climbing hills and rocky terrains. You should also pack light to avoid carrying too much weight on your back while hiking. All you have to bring are the essentials such as trail food, water, and first-aid kit.
Prevent Injuries and Health Risks
Before setting off for the hike, make sure you eat properly to have the energy you need. Drink plenty of water and bring an adequate supply to keep yourself hydrated. Sunscreen, a hat, and sunglasses will also come in handy to protect yourself from UV exposure that could cause skin problems. A first-aid kit is also necessary. Make sure to bring bandages, gauze, alcohol wipes, medical tape, antibiotic ointment, personal medications, tweezers, and antihistamines. These will help you alleviate the pain or symptoms of any injuries or health problems you may encounter during the event.
Hiking and biking aren’t just done on a whim as they require a lot of energy, strength, and physical capability. In any case that you sustain injuries or suffer from any health problems, immediately seek urgent care in San Jose.
Know Before You Go: Hiking, Greatist.com
Make Hiking More Fun!, prevention.com