5 Best Ways to Train for Havasupai

Congrats for getting your permit to backpack to Havasupai! I'm sure you already read up quite a bit about this amazing destination. You probably already printed out a packing list and bought or reserved the rental gear you'll need for the trip. Now you better get in shape for the hike. Below are my recommendations for training for Havasupai.

1. Break in your hiking boots

This is arguably the most important step to take in preparation for a long hike. The goal is to prevent blisters, sore feet, and injury that can result from improper or ill-fitting footwear. Whether you bought new shoes specific for this hike or you found an old pair in the closet, you need to get your feet ready for the beating ahead. For about 2 weeks before your trip, walk around everywhere with your hiking boots. If you have time, go on short steep hikes after work. Best would be to find rocky, uneven, sandy trails to simulate conditions you'll face at Havasupai.

You don't need to use boots per se. You can wear regular breathable hiking shoes or close-toed sandals with good tread - your choice in footwear depends on your experience as a hiker in general. If you're a beginner, best choice of footwear is hiking boots, and you MUST put in the work to break them in!

2. Put some rocks in your backpack

Similar to feet in footwear, your body would benefit from adjusting to a heavy backpack. On the hike to Havasupai, you'll carry water, food, camping gear, extra clothes, and more, which should come to roughly 20% of your body weight. Practice hiking around with this amount of weight in your backpack. If you plan multiple training hikes, consider gradually increasing the weight in your pack for each hike.

Whether you bought a new backpack specific for this hike or you found an old pack in the closet, you need to get your body ready for the beating ahead. The goal is to prevent sore spots in common places where an ill-fitting backpack could rub, such as your shoulders, under your armpits, and over your hips. With practice, you'll adjust your backpack to the perfect fit, and your body will thank you for it.

If you rent a backpack and all your gear when you arrive in Las Vegas, then practicing with a different backpack will still be incredibly beneficial for strength training and cardio. Fill up your practice backpack with rocks to get to your target carry weight.

3. Remind yourself often to drink water

Forcing yourself to drink water frequently while hiking is important because it helps prevent dehydration, which can lead to fatigue, dizziness, and impaired physical performance. True in winter, but applicable especially in summer, consistent hydration helps regulate body temperature, reducing the risk of heat-related illnesses.

By sipping small amounts of water often, rather than waiting until you're thirsty, you can maintain hydration levels and sustain energy throughout the hike, preventing energy crashes and improving endurance. Combined with a handful of salty snacks every hour, you'll be good to go all day.

If you're afraid of forgetting to drink water, in the weeks leading up to your hike to Havasupai, you can get yourself in the habit of taking a few sips of water every 30 minutes during your workday. Carry a water bottle wherever you go and set yourself a reminder if you have to.

4. Go on as many long day hikes as you can

In the months leading up to your Havasupai trip, take a hike every time you get a chance. Preferably, you'll make time for long steep hikes that take 6-8 hours of constant movement. This is cardio and strength training in one.

Choose trails with steep elevation changes to train your leg muscles. Hiking uphill for long periods of time will strengthen your quads, calves, and glutes, while hiking downhill will condition your knees and stabilizing muscles. The goal is to prevent injuries like muscle strains, knee pain, or ankle sprains. Less evident but equally important is the benefit that hiking has on your core and on your lungs to improve your overall stability.

If you do not have the time for day hikes, going to the gym is another great way to condition your muscles. Build leg strength with squats, lunges, and step-ups, and work on core stability to improve balance and posture. And don't forget cardio! The Havasupai hike involves steep terrain and long distances, so improving heart and lung efficiency will help prevent fatigue and promote faster recovery.

5. Try an overnight hike with your gear

The best way to train for your hike to Havasupai is to go on an overnight hike with your gear a bit closer to home. Choose a shorter trail, but wear the same hiking boots and pack your backpack with all the gear you'll take for the 3 nights at Havasupai. This will not only prepare your body for the hike, but you'll also get to practice putting up your tent and cooking in the backcountry.

Conclusion

Need some ideas for training hikes or other backpacking destinations in the Southwest? Check out this blog for alternatives to Havasupai. If you're based in Las Vegas, here's a list of our favorite short hikes to whip you into shape.

Still missing something for your backpacking trip? We've got backpacking necessities for rent. Check out our Havasupai packages or rent individual lightweight compact items from us, such as backpacking chairs and pillows. You can also buy backcountry meals from us when you make your backpacking gear rental reservation.