Warm-Up Warm Up to Get Up

Image photo with the LYNNOX LO, 2017_BenjaminPfitscher_ATC-ATS

You are actually optimally prepared. Your boots fit, your rucksack is packed and the blue sky is beaming. But it happens just a few metres later: You get a cramp. You can prevent cramps by system­at­ically doing a set of exercises weeks before the hike and by starting your day with a brief warm-up.

Trailrunning an der Felskueste von Catadrais, Galizien, Spanien.

Preparation for the activity Warm up – for tendons, ligaments, muscles and joints

To avoid injuries, prepare your body for the exertions ahead on your hiking tour. We have a few suggestions for your warm-up: Get your cardi­ovascular system started by jumping in place 4–5×1:00 minute with a 30 second pause, running in place for about 3:00 minutes or doing a few classic jumping jacks.


“If you are planning a tour lasting several days, you should do some condi­tioning work several weeks beforehand. Strengthen your back muscles to ensure that you can carry your rucksack over long distances.”

Arthur | LOWA Manager Service Department

Image photo with the AEROX GTX LO, 2017_BenjaminPfitscher_ATC-ATS

Preparation for the activity Loosen up your muscles and muscu­lo­skeletal system

Once you have warmed up, it’s time to loosen up. Stand up straight, and keep you feet hip-width apart. Slowly start to roll your shoulders and then your arms – forwards and then backwards. Finally, you should move your head from left to right in a half circle for about 30 seconds.

Image photo with the AEROX GTX LO Ws, 2017_BenjaminPfitscher_ATC-ATS

Preparation for the activity Stretching

Fold forward, use the heel of your stretched leg to raise your toes and touch the tips of your toes with your hands. Stretch calf muscles in particular. Stretch for a short period, and then switch legs. Pull one leg backwards in turns until the bottom of your foot touches your buttocks. Maintain the stretch for a brief period of time.

Bildauswahl Sarntaler Hufeisen Alix von Melle

“Out-of-shape athletes should be partic­ularly careful when they do stretching exercises to prevent over­stretching. Take things slowly and start exer­cising a few weeks ahead of time.”

Alix von Melle | LOWA PRO Team

Image photo with the LYNNOX LO, 2017_BenjaminPfitscher_ATC-ATS

Preparation for the activity Take regular breaks

It’s also makes sense to take stretching breaks during your hike. The exercises will reju­venate you and relax your body because they give you a chance to take off your rucksack. You can also easily combine a stretching break with a food and beverage break as well. You can then take on the next stage feeling strengthened and relaxed.