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Before we get started with the training it's important to mention a few things that are unique about hiking in the Grand Canyon.
- First, a canyon should be thought of as an inverted mountain. Instead of exerting most of your energy at the beginning of your trek like you would hiking up a mountain you won't be going uphill in a canyon until the the 2nd half of your journey. That means your hike only gets harder and harder towards the end of a canyon hike. It's easy to miscalculate the level of difficulty for going back uphill when everything feels so easy going downhill.
- Secondly, the Grand Canyon is actually a desert. That means there are other aspects that you will want to think about when it comes to preparing to hike in the Grand Canyon such as high altitudes, severe heat, severe cold, 50+ degree temperature change between the rim and the canyon floor, potential for flash floods, low humidity, thousands of feet of elevation changes, several hours of prolonged endurance, possible wild animal & rattlesnake encounters, altered trail conditions due to rock slides & erosion, and a lack of natural water sources.
Those are important elements to factor into your planning and your training. Ok, now that we've reviewed some unique feature of hiking in the Grand Canyon, let's get started on your training.
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STEP 1: CONSULT YOUR PHYSICIAN
Always consult your physician before beginning any exercise or training program. This general training information is not intended to replace the advice of your physician. Consult with your physician to design an appropriate training program for your needs. If at any time you experience any pain or difficulty while exercising or training, stop and consult your physician immediately. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath, stop and consult your physician immediately. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.
- Remember, all hikes are OPTIONAL. You do not need to participate on a hike in order to be a part of The Grand Canyon Trip.
- Please note that we have scheduled these hikes outside of the peak summer months in order to minimize risks due to heat.
- We offer 3 different hiking choices on The Grand Canyon Trip. Pick the one that best fits your desires, goals, current health, and physician's recommendation.
- Your 3 choices are:
- (1) Bright Angel Trail / Plateau Point (Trips 1 & 2)
- (2) Rim-to-Rim (Trip 1 ONLY)
- (3) Havasu Falls Hike (Trip 2 ONLY)
(1) Bright Angel Trail Hike / Plateau Point: Epic beauty! An incredible hike that should NOT be taken lightly. Each year people regularly underestimate this trail and fail to properly train for it. Bright Angel Trail is listed as one of the Top 20 Most Dangerous Hikes in the World by Outside Magazine. But, if you train and take the proper precautions then this can be one of the simplest & best hikes of your life.
<> Distance: 1 to 12 miles (do as few or much a you're able)
<> Estimated Hiking Time: Up to 8 hrs (to complete all 12 miles)
<> Trail Condition: Maintained dirt trail. Steep. Narrow switchbacks.
<> Type: Round Trip (down & back up) (however far you go down is how far you have to come up)
<> Starting / Ending Elevation: 6,850 ft
<> Plateau Point Elevation: 3,740 ft
<> Projected Backpack Weight: 10 lbs
<> Sweat Drop Rating: 2-4 (Robust, Tough, & Intense depending on the distance hiked)
<> Notes: Restrooms and water every 1.5 - 3 miles
<> This hike is available on both Trip 1 & Trip 2
<> Cost: FREE
<> Recommended Training Time: 6-8 weeks (3x per week)
<> Watch raw video footage from our past Bright Angel Trail hikes to get a feel for this epic trek:
<> See pictures from one of our Bright Angel Trail & Plateau Point Hikes: See Pages 22-32
(2) Rim-to-Rim 25 Mile Hike In 1 Day: This is a bucket list adventure! Hike 15 miles downhill from the North Rim on the North Kaibab Trail until you reach the Colorado River then hike 10 miles uphill on the Bright Angel Trail to the South Rim. This hike is a rim-to-river-to-rim hike and is listed as one of the Top 10 Most Dangerous Hikes in America. This is a serious hike that should NOT be taken lightly. In fact, the National Park highly discourages people from attempting the Rim-to-Rim Hike in 1 day, "WARNING: Do Not attempt to hike from the rim to the river and back in one day!". But with proper training this trip is accomplished without incident by hundreds of people every year.
<> Distance: 25 miles (Unless of emergency, once you start there is no turning back)
<> Estimated Hiking Time: Up to 16 hrs
<> Trail Condition: Maintained dirt trail. Steep. Narrow switchbacks. Dangerous edges.
<> Type: One Way (down, across, & up)
<> Starting Elevation: 8,250 ft
<> Colorado River Elevation: 2,400 ft
<> Ending Elevation: 6,850 ft
<> Projected Backpack Weight: 15-20 lbs
<> Sweat Drop Rating: 5 (Brutal)
<> Notes: Restrooms and water available every 2-8 miles
<> Available ONLY on Trip 1
<> Cost: $150. Includes a visit and lodging on the rarely visited North Rim
<> Recommended Training Time: 8-12 weeks (3x per week)
<> Click here for the National Park's detailed description of the North Kaibab & Bright Angel Trails
<> Watch raw video footage from our past R2R hikes to get a feel for this MAJESTIC journey:
<> See pictures from one of our Rim-2-Rim Hikes: See Pages 33-37
(3) Havasu Falls Hike & Camp-Out In 2 Days: This is a once-in-a-lifetime opportunity to visit one of the most stunning and photographed places in the world! This hike is 20 miles over 2 days (10 miles each day) on the Havasupai Indian Reservation. A permit is required. This is a serious hike that should NOT be taken lightly. But with proper training this trip can be very pleasant. It is accomplished without incident by thousands of people every year.
<> Distance: 20 miles (10 miles each day)
<> Estimated Hiking Time: Approximately 5-6 hrs each way
<> Trail Condition: Maintained dirt trail. Steep for the first 2 miles & last 2 miles. Narrow switchbacks.
<> Type: Round Trip (down - campout - back up)
<> Starting / Ending Elevation: 5,200 ft
<> Campsite Elevation: 2,900 ft
<> Projected Backpack Weight: 20-30 lbs
<> Sweat Drop Rating: 3 (Tough)
<> Notes: NO restrooms or water available for 8 miles. Be aware of flash floods. No shade.
<> Available ONLY on Trip 2
<> Cost: $150. Includes permits & camping
<> Recommended Training Time: 6-8 weeks (3x per week)
<> See pictures from one of our Havasu Falls Hikes: See Pages 18-34
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STEP 3: START TRAINING
The only way to increase the odds that your hike isn't a miserable death march full of blisters, injuries, and utter failure is by properly training. In fact, the better your training the more enjoyable your experience, and you won't need to stay in bed for days after trying to recover. You'll actually be able to jump out of bed the next morning ready for another day of fun. And not only is training required, it's a great reason to get outside, to be active, and to share quality time with others.
It has been said that, "The only way to get in shape to climb mountains is to climb mountains." Likewise, there really is no better way to prepare for a hike than by hiking. Much of your training will be doing the actual activity you are preparing to do. If you live in a flat section of the country like Florida then your challenge will be to add inclines and declines into your training.
Here are our recommendations:
- Training for several weeks & months before your trip
- Bright Angel Trail / Plateau Point Hike = 6-8 weeks of training
- Rim-2-Rim Hike = 8-12 weeks of training
- Havasu Falls Hike = 6-8 weeks of training
- Train 3 days per week (1 Short Day, 1 Medium Day, 1 Long Day)
- Short Day = 30 minutes of training
- Moderate Day = 60-90 minutes of training
- Long Day = 90+ minutes of training (building up to 3/4 the distance of your GC Hike distance)
- The best possible way to train for your trip is to go on several hikes, even if that is around your block.
- ALWAYS TRAIN WITH THE SAME SHOES you are going to hike the Grand Canyon in. NEVER show up to the Grand Canyon with new hiking shoes or your feet will get major blisters! Use the training days to break in your hiking shoes.
- On week 2 start wearing a backpack with 5 lbs or less during training. Add 2 more lbs each week until you get to your Projected Backpack Weight.
- Start placing snacks & regularly used items (camera) on your backpack in accessible locations.
- Consider using trekking poles (provided by GTD) which reduce the impact on knees by 25%. Click here to read 10 advantages of using trekking poles.
- If you don't live near mountains then you will need to simulate uphill &downhill hiking. We highly recommend climbing up and down 3-4 flights of stairs during your training. Step aerobics is another good choice. Use a step that is 8-10 inches in height. Also, treadmills and elliptical machines usually have inclines to help mimic uphill hiking.
- Some hikers like to add "rebounding" (jumping up & down on a small trampoline) into their training to help minimize the impact and jolting on the knees while strengthening muscles and increasing cardio.
- As far as strength training the primary groups of muscles to train for uphills are the hamstrings, buttocks, calves, lower back, and hips. For downhills the major muscles to focus on are the quadriceps. And finally, don't overlook the muscles of the upper back and core (abdominals, obliques, lower back) which play the major role in carrying your backpack.
- Flexibility is one of the most important factors when it comes to preventing injuries. Make sure stretching is a vital part of your training regiment.
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