‘We were made to walk everyday and only run often’ – Mark Sisson
As a trainer I have spent many years putting together programs for clients who are wanting to accomplish a fun run through to a marathon.
For some it’s high on the list of getting people off the couch as they feel this is what gets them fit or helps them lose weight.
Once you complete a fun run, I see the want in peoples eyes to try the next distance up or it’s to try lose more weight.
However running is not for everyone, and for many once injury occurs – it’s a mental challenge to get back in the game.
I am not against anyone’s love of running, but I am certainly in touch with putting running in the past.
But I also wanted to explain that hiking can be a more sustainable fitness level and certainly not just a weight loss method, but a fat loss method. Your body will lose unwanted body fat if you take a few tips on board…..
This is where trekking/hiking has touched my life…..
We are always rushed these days and have to be in ten places at once, or have a diary back to back with appointments.I feel that to get out and walk is so good for your soul, and through the bush or along cliff top ocean views is purely amazing.
When you are out in the bush, on the beach or near the beach, breathing in nature or the smell of the ocean, this is helping your body become grounded, your body will relax more and give it a sense of where we came from (I know it’s woo woo, but it’s true). Just think after a day at the beach how wonderful you feel, or a day out in the bush, you feel calmer and sleep like a baby!
Running can be very taxing to your body, not only your joints and muscles feel the challenge, but because you cannot see the organs inside your body, people are unaware of the inflammation and pressure these organs have to entail in a marathon and an ultra event.
I feel if people understood this and just took it a bit easy on their body it would be a different story, but as I have written about before, many people do not stop and appreciate what they have done, they are just keen to tackle their next race or event. This is quite sad, sad that again it’s a rushed situation, for the mind and the body.
Being in a highly stressed state, from rushing place to place, adding more to your list, but also the stress on your body is one of the main factors to weight gain and stubborn weight loss.
Some people run to feel the pain, as this makes them feel like they have pushed their body, they conquered the mountain so to speak, with an adrenaline rush. But what some people are unaware of is that hiking all day, covering challenging terrain can certainly have the same feeling of pure adrenaline and accomplishment. The rush is there, the body is challenged but impact is different. We as humans were made to move a lot, but only to run occasionally (running fast aware from a predator, not running 42.2km).
I like to help people who have hung up their runners – to change into trail shoes, to help them transition into that new high.
‘Walking is the best possible exercise. Habituate yourself to walk very far’. – Thomas Jefferson
Another great transition is to help people fuel right, because so many people get caught up in the runners world with GELS, bananas, lollies like snakes, date loaded bliss balls, dried fruit trail mixes and muesli bars.
This type of fueling leads to insulin spikes and crashes, disrupting your energy levels and not really giving your body the right fuel to race at an optimal level.
You become dependant on the sugar and don’t focus on the race itself, you’re always looking for the next fuel stop.
However I’d love to explain what to eat while hiking?
The questions I get when people are starting to embrace the long walks and day hikes is ‘what do we eat, what do we need to pack to snack on?’ I take out many groups over the year, some are just a few hour walks, and some are full day walks.
Walking has been promoted and is true to help you burn fat, this is because you are not elevating your heart rate too high.
When running with your heart rate high makes your body feels like it is going to die and is pumping blood hard and fast around your body and through your heart to stay alive.
Walking at a pace where your heart rate may elevate a bit as you hit elevation, or have to scramble over some rocks etc is normal, because after you get over the rock or up the stairs, the terrain will level out and so will your heart rate. We were built to have our cortisol rise and fall, and walking/hiking at a pace that your heart can handle is a perfect way to burn fat, your body is safe, the blood is pumping at a normal rate, so therefore you can tap into your fat stores to burn fat.
However if you want to have a fat burning walk/trek around the You Yangs, or down along the Bellarine rail trail or Surf Coast walk, which will take you an hour to five hours, depending on what distance you want to do, if you need to pack lollies, muesli bars, energy drinks – you will not burn ANY fat and your energy levels will again be disrupted. You could miss out on the serenity as you are just concerned about the next fuel stop.
Also because you keep feeding your body sugar, it does not have the ability to tap into your fat stores to burn fat. When you eat high amounts of sugar, this raises your insulin levels, which raises cortisol (stress), then like when you’re running fast your blood is pumping faster, your body is trying to keep alive, so it has no ability to tap into fat stores and burn fat. It has a more important job to do – keep you alive. Again you are just focusing on the next fuel stop for sugar.
‘Burning more sugar (at above 75% of maximum heart rate) drives eating more sugar, drives producing more insulin, drives storing more fat’ – Mark Sisson The Primal Blueprint.
When your body is under stress it will store fat, not burn fat.
Side note: This applies to training for marathons and training in general – you fuel or refuel with high amounts of refined carbohydrates, and sugar, your body will not reduce the excess body fat. It will just use the sugar as fuel and leave your fat cells full of fat.
I train my crew to adapt their bodies to a fat burning system, they fuel with food that their body needs, then their body looks for the fat to burn, and is not waiting for sugar to burn as fuel. But most importantly they take in the serenity, they are not hungry and looking for their next fuel stop. Your body should have enough fuel for 5 hours at least without needing anymore fuel (maybe a top up of some fats, but if planned correctly your body will survive).
When we trekked on the last trip in southern Tasmania, we fuelled with eggs, bacon, vegetables and avocado first thing in the morning (6am). The crew were able to take a piece of fruit (apple or orange) and some nuts only for their fuel if they needed to during the hike. (Not dried fruit trail mixes as the dried fruit is just like lollies in your system – full of sugar.)
When we got back to camp around 4pm/5pm we made an antipasto platter of olives, cheeses, vegetable sticks and a dip to have before having some sweet potato layered lasagna, and butter chicken with a cauliflower rice.
I know they were worried about the limited amount of food we took with us whilst hiking, but I wanted to prove to them our bodies can maintain the energy with the correct fuel.
What I also listened for whilst we hiked, was the mental clarity, as in the reduced amounts of stumbling. Prior walks I notice the tripping up of their feet when we walk due to tiredness and energy slumps. This is common for those who fuel on sugar, because initially when they have the sugar, their energy goes up, but it drops deeper after each sugar hit, then relying on the next sugar hit to be more, resulting in an even lower sugar drop. When the sugar drop comes, so does the tripping of their feet.
This relates to everyday training – what do many women (and men) do, they want to train longer or harder, but they crash after a training session. Their fuel and refueling is pasta, wraps, breads, lollies, loads of fruit, sports drinks etc.
This is an answer as to why people do not change their body shapes that much or lose body fat even though they may be increasing the training intensity and sessions. People feel they have to have bananas and pasta before and after events and sessions – however the body was created to use a different fuel source and operate at a different level.
I find many people have become very ignorant of listening to their bodies, but also with the amount of misinformation out there they are being lead down the wrong path when it comes to health within the fitness industry.
As I have mentioned before health and fitness are two totally separate areas, but that’s a whole other story.
‘I enjoyed the company the challenge and just the chance to breathe’. – Bec H
So this is where hiking can give you a very lean body, with losing unwanted fat, fueling right and allowing your body to adapt into a fat burning machine, it can be more rewarding for some people that felt that they had to ‘run’ to lose weight. For some running is way too much stress on their body and weight loss will not occur due to the stress as mentioned before.
If your interest is to get out and hike, try and fuel with a great nutritious meal of good fats with DHA (brain food), pack a handful of nuts (just incase) and see how you go. Be mindful of how you feel, how your energy levels are and how much you don’t stumble as you might of before.
If you want to train more often in your week, try to reduce those ‘carb loading’ meals, replace with a bit more protein and good fats, and so the same, be mindful of the mental clarity you have in the sessions, note how you feel energy wise, see if that ‘heavy’ feeling goes..
You know what – if this doesn’t work after a few weeks, you can always go back to what you were doing, but for the next few weeks, why not give it a go???
You’ve got nothing to lose – have you?????
If you’d like to try a hike with me in the future, then please leave me your expressions of interest and I will let you know when the next hikes are on this year.
One on the calendar is 4th August 2018, the Gold Coast Hinterland walk – take in take out, carrying all equipment and sleeping out on the track.
I can help you fuel right and feel amazing – here’s what the others have said in their experiences:
‘A big thank you to Kerrie for organising the Tassie 2017. It was a well planned and organised trip! Whilst each individual came along for their own reasons , it was great to travel and walk with a group of like minded people, the structure of the planned walks meant you were challenged and but able to walk at your own level . I came away from the trip feeling accomplished , refreshed and grateful for the experience’ – Rebecca Hickey
I felt that the 4 days was like a school stranger camp. We had a great leader and all got along really well.
I was concerned knowing that I wasn’t as fit as I would’ve liked to have been however all fitness levels were catered for and the experience was amazing.
The early start and group nutritious breakfast was s great start to the day.
The walks were picture perfect and really breathtaking creating many memories.
Despite being physically challenging at times it was great to push through with mindfulness and positive thinking. At times when it was really tough I kept thinking you are healthy with no ailments so just keep putting one foot in front of the other.
The 4 days was fun, rewarding, challenging, and a huge thanks to Kez for organising this.
I’ve set new goals for my fitness, family and work whilst walking. I would highly recommend anyone to participate in the next walking adventure. – Nicole T
Thanks again for all your organising for Tassie! I felt so re-energised going back to work after a healthy getaway! – Ellen Hickey
A huge part of why I exercise is about mental health. Each hike I have taken with Kez has presented different challenges and opportunities.
– Disconnecting from the ‘everyday’ to plug into the great outdoors has immeasurable benefit for my mind and soul. Fresh air – dirt tracks, challenging climbs and breathtaking views.
– The quiet moments on the track to reconnect with myself, to reflect & be grateful for all the blessing in my life.
And the opportunity to share the adventure and life stories with a wonderful group of women (and men).
– Finishing the days feeling accomplished, courageous and recharged.
There are so many new tracks to discovere & I highly recommend anyone of any fitness level to chat to Kez about her next adventure. You never know what the track might hold for you.
Jules #happyhiker #luckycountry
“Thank you so much for making me comfortable and confident to go on my first ‘golf trip’ I have not expanded such positive energy on myself for such a long time, and feel like I found a bit of ‘me’ in tassie. I enjoyed the company the challenge and just the chance to breathe.
Bring on the next adventure” – Bec H
“Thank you for all your hard work organising our trip. It is no easy task sorting 11 grown adults, it was an amazing time and we were so grateful for the opportunity” – Ellen H
To your health and happiness
Kerrie
Professional Health, Fitness and Wellness coach
