This morning, I laced up my Helly Hansen hiking shoes, threw on my 10 kg weighted vest, and tackled a 12-kilometer hike which has a lot of very steep inclines, tricky descents, and moments of sheer self-doubt. For any hiker, a trek like this isn’t just a test of endurance—it’s a test of character.

Seriously, this one is pretty tough! So bear with me for a few paragraphs as I dive deep into the raw science behind what’s happening in my body during this training. My fascination with the physiological and anatomical effects isn’t just academic – it’s about keeping track of – journaling if you will – and understanding exactly what this preparation is doing to transform me for what’s ahead in the Arctic.

A Quick Training Breakdown

Let’s get real about what happens when you push your body through a weighted trail session while preparing for Arctic conditions. This isn’t just training – it’s a pretty brutal conversation between physiological systems that strips away comfortable lies about your preparation level. Here’s what the trail revealed, broken down into the raw science of adaptation.

The Cardiovascular and Energy System Response

Your body doesn’t lie when it’s pushed to its limits. That 178 BPM holding steady on the climbs? That’s your cardiovascular system having an honest conversation about your readiness. We’re talking immediate ATP-PC system engagement that burns hot and fast, before your body switches hard into anaerobic glycolysis – that familiar burn that separates preparation from wishful thinking. The extended duration forces your aerobic system to show its cards, revealing exactly how efficiently you’re using every substrate available. In the Arctic, this isn’t about looking good – it’s about survival-level metabolic efficiency. Your body will tell you the truth about your fat oxidation capacity long before the expedition starts.

Muscular Recruitment and Fiber Type Engagement

This is where shit gets real with muscle fiber recruitment. That weighted vest isn’t just extra load – it’s forcing a brutal honesty about your Type I fiber endurance in your postural chain. Your erector spinae and deep core stabilizers can’t hide weakness here. When those steep sections hit and your Type IIa fibers in your quads start screaming for relief, you’re getting pure, unfiltered feedback about your preparation level. The science is clear: concentric pushing up, eccentric loading coming down – each step shares a story about your readiness that you can’t edit or sugar-coat.

Biomechanical Load and Tissue Adaptation

Let’s talk about the truth of downhill sections. When your body’s taking 2.5 to 3 times your weight through your kinetic chain, there’s nowhere to hide biomechanical weakness. Your neuromuscular system is orchestrating a dance between protection and performance – alpha-gamma coactivation keeping you precise, Golgi tendon organs preventing catastrophic failure. This isn’t just science – it’s your body’s way of showing you exactly where you stand in your preparation for Arctic demands.

Systemic Integration and Metabolic Orchestration

Here’s where it all comes together in a symphony of stress and adaptation. Your endocrine system doesn’t care about your training plans or expectations – it responds to reality. The interplay between metabolic stress and mechanical loading tells a story about your readiness that cuts through any bullshit. This integrated response shows exactly how your systems handle sustained stress – the kind that makes or breaks Arctic expeditions.

Hiking, and any sustained exercise activity, gives you data. Raw, unfiltered feedback about exactly where you stand in your preparation. This isn’t just about understanding the science – it’s about facing the truth it reveals about your readiness for what’s coming. Every step, every elevated heartbeat, every muscle fiber recruitment pattern is part of a bigger story about preparation meeting reality. The uphill climbs push your cardiovascular limits, the relentless distance tests your muscle endurance, and the rocky descents demand joint stability and unwavering focus.

But let’s get to the life lessons..

But here’s what struck me the most about the hike—it wasn’t just about reaching the summit. Like life itself, hiking is an experience filled with lessons. It pushes you, humbles you, and teaches you to keep going even when the path feels like too much.

Read this as a story about hiking, but consider reading it again. Replace “hiking” with “life.” You’ll be surprised by how one mirrors the other.

The Weight We Carry

Before the first step on any trail, there’s the preparation—the gear, the packed bag, the weight on your shoulders. This morning, my first challenge wasn’t even the climb—it was my heavy weighted vest. As I started, each step magnified how heavy the load felt. But as one foot followed the other, something interesting happened. My focus shifted. The weight remained, but it wasn’t something I fixated on. Instead, I began noticing the beauty around me—the crisp air, the rhythmic crunch of gravel underfoot, the golden sunlight breaking through the trees.

Lesson: The burdens we carry in life may feel overwhelming at first. But as we keep moving, we learn to adjust. The weight doesn’t always lighten, but we grow stronger carrying it. Over time, we may even find joy amidst the challenges. You just have… to… keep… moving!

The Climb and the Descent

Every hike has its ups and downs—quite literally. Uphill stretches are grueling, demanding every ounce of effort and determination. My heart rate sat at around 178 for quite some time on some of the climbs!

There’s a natural tendency to compare ourselves to others on the trail. I spotted a fit hiker moving up with ease and thought, “I want to be like them.” Moments later, I passed a struggling hiker and reminded myself, “If they can make it, so can I.” Neither perspective was judgmental—it was simply the mutual respect among travelers on the same path.

Then came the descent. If the uphill demands grit, the downhill requires precision. You have to trust your footing, your knees, your balance. The descent is deceptive—it feels easier, but one misstep can leave you sprawled on the ground.

Lesson: Life has its peaks and valleys, each with its own set of challenges. The uphill moments teach us resilience, while the downhills remind us to stay grounded, even when the path feels easier. And along the way, others—those ahead of us and those behind us—can serve as silent motivators to keep going.

The People You Meet on the Trail

Hiking is a solitary activity, yet it’s deeply communal. This morning, I crossed paths with hikers of all kinds. One group was debating which route to take. Having done the loop before, I offered advice on distance, elevation, and difficulty. Hours later, we bumped into each other again, and they thanked me for the guidance with big, grateful smiles.

Another time, I passed someone struggling up a hill. A simple “You’re almost there, you’ve got this!” brought a smile to their face. Towards the end of the hike, I met a young couple starting their trek. It was their first time in the area, and they asked for direction.Helping them find their way made them feel supported, and it gave me a sense of purpose knowing I could contribute.

Lesson: Life is full of moments where we can give or receive help. Asking for guidance doesn’t mean you’re lost—it means you’re open to learning. And lending a hand, even in small ways, brings a shared humanity that uplifts everyone involved.

The Shared Goal

Here’s an unspoken truth about the hiking world—not everyone’s out there for the same reason, but we’re all on the same trail. Some are training for expeditions, as I was this morning, while others are simply soaking in the serenity of nature. Yet, without exchanging more than a nod or a smile, there’s a camaraderie among hikers. There’s respect in knowing we’re all putting one foot in front of the other, striving to be better in our own ways.

Lesson: Life is a shared trail. We may not all have the same destinations, but we’re all navigating challenges, growth, and self-improvement in some form. Everyone around us is carrying their own weights and climbing their own inclines.

The Reward is in the Journey

When the 12 kilometers were behind me and the weight on my back finally lifted, there was no grand prize waiting for me—just a quiet satisfaction. The trail tested me, pushed me, but also gave me moments of beauty and clarity that I wouldn’t trade for anything. The clarity and peace of mind after a challenging hike are truly priceless!Even when you find yourself back where you started, there’s a unique sense of gratitude and accomplishment. I think this mirrors why many people persevere through life’s struggles—despite feeling like they’re stuck in the same place. With hiking, however, it’s different.The journey itself weaves a story, and it’s the growth we experience along the way that truly holds meaning. The same is true in life.

Lesson: Life, like hiking, isn’t about a single destination. It’s about the process—the struggles, the strength you didn’t know you had, the people you meet along the way, and the views that take your breath away.

Take the Next Step

Whether you’re lacing up your boots for your next hike or navigating life’s challenges, remember this—keep moving forward, one step at a time.

If you stumble, steady yourself.

If you need help, ask for it.

If you see someone else struggling, encourage them.

Like a good hike, life is equal parts effort and reward.

Shift your focus, trust your footing, and don’t forget to stop and appreciate the view every once in a while.