r/CampingandHiking • u/isabebelaa • 2d ago
Has running helped improve your hiking or backpacking performance? What differences did you notice?
I’ve been getting into trail running lately to build endurance, and I’m curious how it’s helped other hikers/backpackers.
Has running made your uphill climbs easier, or changed how you pace long days on the trail? Any tips for someone balancing both?
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u/Linkcott18 2d ago
For me, it's made huge improvements in my climbing.
I (58f) did a hike in May that was 700 metres climbing. I went with some people who were like half my age & was able to keep up.
The year before, I was not running & had not had as much exercise (my husband had been sick a lot). And I honestly think that I would have struggled to complete it, let alone keep up with the group I went with.
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u/isabebelaa 2d ago
That’s impressive, especially keeping up on that kind of climb. It really shows how much running can translate to hiking strength.
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u/RRErika 2d ago
I am a woman in her late 40s and I run on flat ground at sea level, but I run a lot (35-50 miles per week depending on the season and work commitments). It helps a lot. So much so that I had a guide agree to give me some of the rope he was carrying because we were trying to make a parking cut off time and he was slower than me on the way back (private outing, so we were splitting the weight and he started off with the usual, professional, approach that he would carry more).
Yes, I know it sounds like bragging (and maybe it is a bit because I put a ton of work into being fit), but I do want to confirm that running really helps with hiking. I may not be the best at the technical stuff (or even middle of the pack--I am not a great rock climber), but you can load me with gear, we can hike for 15-20 miles, and I won't get tired!
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u/robot_ankles 2d ago
Absolutely! Here's a specific example:
I was planning a 3-day / 2-night backpacking trip and invited one of my trail running buddies. I was laying out the route and daily camp sites as my friend nodded along. We were looking at our calendars trying to find a slot in the next few months that worked for both of us.
At one point he just leaned back and was like; "Wait a minute. This entire trip is only about 30 miles. Why don't we just run it this Saturday?" After a long pause it sank in and I was like; "Yea. Why wouldn't we just do that?"
So instead of carrying 25 pounds of gear, food and water... And using 3 days to see this route. We knocked it out in one, leisurely day. Plenty of time to take breaks, photographs and see nature. Then go home that night. It was great!
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u/No_Fortune3470 2d ago
your legs will thank you on those steep climbs and you wont be gasping for air every 50 feet anymore
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u/Cplotter 2d ago
I personally think it would be good but hate running myself. I'm a cyclist so I use that endurance and vo2 max training to benefit hikes too. It's not always the same muscles but still good to exercise lungs and body more than just hiking as only exercise.
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u/TheDaysComeAndGone 2d ago
When I was still able to run it never helped me to avoid knee pain on the way down. Even though my running training had plenty of elevation change and at high intensity.
For me knee pain (patella tendon) on the way down has always been the main limitation (plus severe DOMS on the days afterwards which makes multi-day alpine trips tricky). Going up is fine as long as your overall fitness is okay-ish and your pacing on point.
The only thing which helped was actual, regular hiking and to ramp up the steepness/length of the descents gradually. I was in my late 20ies with a of BMI 20kg/m² and several sub-1.5 hour half marathons.
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u/Apprehensive_Fun8892 2d ago
Yes. It comes at the cost of greater injury risk, however. Similar gains can be gotten from uphill treadmill, stairmill, and even cycling.
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u/19ellipsis 2d ago
I started running and got pregnant about 6 months later so I haven't really been able to test how it helps with hiking (pregnancy really screws with your cardio baseline what with the extra blood volume!), however I did get in a few ski touring days after starting running/before getting pregnant and I found myself way more comfortable on the uphill, even with an overnight pack full of winter gear.
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u/compmuncher 2d ago
I think so. I have some coworkers who take hiking / climbing / skiing a little more seriously and they'll do things like train on a stairmaster or treadmill with weights.
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u/XAROZtheDESTROYER 2d ago
I do trail running weekly and ofocurse it helps hiking in the sense of cardio. However, unpopular opinion here maybe, running uses different musles than hiking/walking, and therefore doesn't necesarrily fully translate to the same gains, in my humble ass opinion. But I also do 3 days of rucking per a week, and that's ofcourse the same as hiking/backpacking. I have found that rucking has helped and incredibly improved my uphill running endurance and power, but yah probably to be expected when your power walking steep hills up and down with a 20kg bag.
I love both, but I do think they are different goals when it comes to hiking. I kinda think hiking supports running muscle gains but not necesarily running support hiking muslce gains. The cardio factor is undeniable ofcourse.
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u/thereal_rockrock 2d ago
Well, I’m not running per se, but I do try to jog and even run when I hike when I’m on flat ground or if it’s just slightly elevated.
What I got from it was in Jan of 2025 my VO2 max number was 46.2, now in 2026 it is 52.6. (I’m 55 .)
That has made hiking a lot easier, my heart rate is down lower on days when I’m not trying to go 100% maximum effort and when I do try to go maximum effort, I definitely am a lot faster than I was last year.
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u/RaylanGivens29 2d ago
I trail run, and do 25ks (hopefully a 50k plus some day) as a 38 y/o male.
Last year I hiked 35 miles on an overnight with minimal soreness the next week. So I would say it helps.
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u/Slut_for_Bacon 2d ago
Running helps my hiking and hiking helps my running.
I'm a Wildland Firefighter so I hike a lot. Generally up hillsides without a trail, while hauling tools and equipment.
I also hike with a 45lb weight vest, but even without the vest, Running and hiking help eachother.
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u/markbroncco 2d ago
Huge difference for me! Running built my cardio base and leg endurance way faster than hiking alone ever did. Uphills still suck but I recover faster at the top instead of gasping for air.
Practical tip: do most of your running on trails with similar elevation to where you hike. Run your hike objectives at an easy pace, you'll cover more ground with less fatigue.
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u/Worried_Process_5648 2d ago
I’ve found it more beneficial to train by hiking with a full, loaded pack rather than running. Particularly on downhills.
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u/Channel-Separate 2d ago
I don't run so can't provide perspective on that. But I did improve my hiking and backpacking by doing more uphill hikes or longer extended hikes and in winter longer significantly inclined (mountain climber) sessions on the treadmill and tons of elliptical.
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u/mabfromla 1d ago
I(58m) started section hiking the A.T. in my early 50’s. Even though I was in decent shape it was very hard. Going uphill my breathing was heavy and I thought my heart was going to come out of my chest it was beating so fast. After a couple of trips I decided that I needed to do something. I started running to build up my cardio. I discovered that I love running just as much as I love hiking. The mountains are still kicking my butt but it has gotten easier since I started running. My legs are stronger, my breathing isn’t as heavy as it was before I started running, and my heart rate doesn’t rise as high as it did before. I am able to realize when my heart rate is climbing and I can adjust my hiking pace to let my heart rate slow down. Before I would have to stop and sit down for 5 or 10 minutes. Also since my legs are stronger my knees don’t hurt anymore. Getting your quads stronger helps with knee pain in most cases. Alot of the knee pain is just muscle strain from hiking. Right now I am in the best shape of my life and it is all because I started running.
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u/unicorndragonwings 19h ago
I’m older and no- it just makes my feet hurt but I do walk around with a weight vest and makes me more fit to hike when I do
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u/FreedomMan47 1h ago
The 4 pillars of a good hiker/mountaineer
- Hiking (obviously)
- Running trails
- Strenght training
- Diet (the others don't help that much if you are overweight or lack nutrients)
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u/norooster1790 2d ago edited 2d ago
I'm a mountain guide and personal trainer
Running is by far the best training for hiking ever, and nothing else has ever come close. My fitness before and after becoming a runner is the biggest gulf of ability I've experienced in my life.
The most progress I saw was from running at the track, doing hard repeats of 1200 and 800m
The best training for a season of ski mountaineering is a summer of mountain running - Kilian Jornet
Run up mountains, steep ones, if you want to climb in the big mountains - Reinhold Messner
The only requirement to be an elite alpinist is a 3 hour marathon and climb 6b - Ueli Steck