we just got back from a 3 day 25 mile trip. 10 miles each the 1st and 2nd day and 5 miles the 3rd.
my legs were so sore on the trip back that i could barely walk. this was unusual since i run about 20 miles a week and do resistance training 3 days.
i am sure the soreness was because of the constant up and down of the mountain terrain and the 30 lbs of gear that i was carrying. my calves especially were hurting bad.
can someone recommend a supplement that will help with this? i already cycle creatine but was reading about beta alanine that is supposed to fight fatigue. gonna up the leg training before next time too.
Not a supplement, but are you foam rolling? Last week I did a much longer and steeper than usual hike, and was getting sore the last 25% of the distance. Could barely get out of the car once I got home. Foam rolled all the sore muscles thoroughly and felt fine the next morning. This is record recovery for me.
To prepare for such a backpacking trip, build up to it with shorter hikes and day hikes with steep terrain and a pack. Soreness is pretty specific.
One type of leg training that has carried over a bit to hiking is single-leg unsupported squats and deadlifts, emphasizing the eccentric contraction of the hamstrings while lowering. This is similar to the way a single leg at a time bears weight while hiking, especially on the inclines and declines.
EAS’s Muscle Armour is great for DOMS reduction. It’s basically a combo of arginine, glutamine and HMB. And despite the arguements for or against all the above, EAS has a winner here by combining them in the ratios they have.
I remember reading someone on their site saying “I’m never sore, I can now train chest every day.” Idiocy and internal rotation aside, it’s pretty much true I’m never really sore, worked, but never sore. I’m currently on a 5 day body part split which come Monday means legs and usually 4 days of agony. Muscle Armour brings this to two days of minimal pain.
Take the pre and post-workout servings. It gets expensive (1 jug lasts only 15 days) but beats being crippled.
And I wholly agree with foam rolling. Talk about a life saver!!
[quote]cyph31 wrote:
an advil is anti-inflammatory
your muscles are sore because of inflammation
take a quality fish oil supplement and your muscle (and joint) soreness should be significantly reduced even from brutal workouts[/quote]
Advil is good for occasional things like this but don’t take it very often. Fish oil is an everyday supplement. Taking a couple after a hike will have no effect but taking it long term will.