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To the Peaks for Training Purposes
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This article is addressed to those who are captivated by mountaineering and to those who have the courage to take up the first height challenge. Mountains can be wonderful partners or relentless adversaries depending on how we approach their conquests. Proper preparation allows mountains to become a source of joy and inspiration for us: isolated from daily life in crowded metropolises, from constant stress on the way to work, to the gym, to jogging, and from an overloaded schedule. They become a place of peace and renewal for us, and at the same time an effective functional training.
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Mountain expeditions – how to initiate them?
The route selection is a key issue when organizing mountain expeditions. We must meticulously assess our abilities and preparedness. If our body is not accustomed to longer treks (e.g., a few hours of city strolling) and we do not train regularly, it is recommended to undertake a route through the lower mountain ranges. Although traversing thousands may not seem like an ambitious goal, its conquest can be significantly more exhausting than it seems. We must adhere to the specified time for crossing the route, which is marked on topographic maps. Walking in the mountains at dusk is dangerous due to the high risk of injury and the possibility of losing the trail. We also need adequate time for rest, food, and admiring the views. The route should also be sufficiently varied, both in terms of ascents and descents. More experienced hikers can choose routes through higher mountain ranges, paying attention to the terrain shape. Let us not forget the appropriate distribution of strength along the entire route and the correct breathing during prolonged efforts.
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Clothing and gear for a participant of a mountain expedition
To competently pack for a mountain expedition without overloading the backpack, it is necessary to take everything essential with us, so that we do not lack anything important. However, we must understand one fundamental issue: mountains are unpredictable. Therefore, we should not rely on the weather forecast. The actual temperature in the mountains differs from the felt temperature due to wind, sunshine, and air humidity. Winds and air turbulence near the slopes can lead to unforeseen weather changes such as unexpected rain and even snowstorms at higher altitudes. Therefore, we should always be prepared as if we must expect any weather conditions, even if most sources report 20 degrees Celsius and excellent, sunny weather conditions.
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Mountains and the struggle against one's own physical weaknesses
People who have hiked in the mountains will agree with me that sometimes in the more difficult stretches, we want to give up or make longer and more frequent stops when we feel fatigue and muscle pain. When it seems that nature throws obstacles under our feet, such as an unexpected flood, strong wind or suddenly appearing paths, we stop seeing its beauty and in return we curse our fate. Such challenges occur, but when we are not prepared, they can become a test of mental endurance for us. Can't go up the mountain anymore? Set smaller goals, for example, up to the tree on the curve. Achieved it? Set the next goal, for example, up to the marked stone. Don't just get lost in the landscape, because then you take away your reference point and the path seems to have no end. You can also direct your attention to something other than muscle pain, for example, sing a song, count steps or play a melody on your fingers. Our mind is very adaptable and we can trick it if we know how. Never give up and don't take long breaks. If it hurts very much, relax and keep going. Make short breaks, don't sit on every rock, and don't let fatigue defeat you. When you reach the top, you will feel an indescribable rush of strength and satisfaction that you have defeated your own body. This feeling will accompany you until the end of the expedition.
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Scientifically reviewed by a clinical dietitian
• 23.03.2026
Wojciech Wiśniewski
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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