For women, taking care of their bodies is essential for good physical and mental health. Regular exercise not only helps maintain a healthy weight and prevent chronic disease, but it can also be an effective tool for toning and strengthening abdominal muscles and trimming the waist, which can improve physical appearance and boost self-esteem.

It is important to remember that muscle tone and definition do not depend solely on exercise, but also on a healthy diet and the body composition of each person. Therefore, a combination of resistance exercises and a proper diet are important to achieve the goals of toning and muscle definition.

In addition to the aesthetic benefits, toning the abdomen and trimming the waist can also have benefits for general health. A slim, toned waistline can help prevent obesity-related diseases like type 2 diabetes and heart disease. It can also improve posture and reduce the risk of back injury.

Finally, it's important to remember that every body is unique and results may vary based on genetics, lifestyle, and other factors. Don't be discouraged if you don't see immediate results and remember that patience and consistency are key to achieving our goals.

What factors influence to achieve a marked waist?

The factors that most influence our goal of reducing the waist are diet and exercise. It has been shown that a good sports routine and a healthy diet favor the loss of those extra kilos that we want to eliminate.

But of course there are other factors that can affect our goal of achieving a flat abdomen such as organ function, lack of sleep and even hormonal factors.

It is also necessary to say that there are genetic predispositions to have that waist that we want so much. Some women can develop it naturally and without much exercise or problems, while other women who diet and exercise do not have very visible results.

Despite this, we recommend you follow our exercise routine to achieve a small waist and a flat abdomen.

What exercises are good to define the abdomen and mark the waist?

Plate with rotation

The rotating plank is an excellent exercise for strengthening and toning the abdominals, obliques, and lower back.

1. Start in a high plank position with your hands placed directly under your shoulders and your legs extended behind you. 
2. Make sure your body forms a straight line from your heels to your head. Be sure to keep your core tight and your shoulders away from your ears.
3. Twist your body to the left and raise your left hand toward the ceiling, balancing on the right hand and on your toes.
4. Hold for a few seconds, then slowly return to the starting position.
5. Repeat the movement to the right side, raising your right hand toward the ceiling.
6. Continue to alternate sides, maintaining balance and body alignment at all times.

Russian twists

Russian twists help strengthen the obliques.

1. Sit on the floor with knees bent and feet supported on the ground. Lean back slightly until you feel your core engaged. 
2. Lift your feet off the ground and cross your ankles. Knees should be aligned with hips.
3. Extend your arms in front of you and clasp your hands together. 
4. Rotate your torso to the right, bringing your hands towards that side and touching the ground beside your right hip. Keep your abs tight at all times. 
5. Return to center and then rotate to the left, touching the ground beside your left hip. 
6. Continue alternating sides, holding the position for a few seconds before returning to center.

Plank

The plank is a full-body exercise that can help strengthen the core, shoulders, arms, and legs muscles. Here is how to properly perform a plank:

1. Start in a plank position with your arms extended and your hands placed on the ground directly under your shoulders. Make sure your fingers are spread apart and pointing forward.
2. Keep your feet together and your toes pointing down, pressing your heels back.
3. Engage your core muscles by tightening your abs and keeping your back straight. Don't let your hips sag or lift.
4. Keep your head in line with your spine and look down at the floor.
5. Hold this position for at least 30 seconds or until you can no longer maintain proper form.

Jumping Jacks

Jumping jacks are an effective and easy warm-up exercise that involves jumping and stretching your arms and legs.

1. Start standing with your feet together and your arms at your sides.
2. Jump and extend your arms up while separating your legs to a slightly wider than shoulder-width distance.
3. Land softly on the balls of your feet, making sure to keep your knees slightly bent.
4. Immediately jump again, bringing your arms down and bringing your legs back together.
5. Continue jumping and separating your legs, extending and lowering your arms with each jump.

Side Plank with Hip Raise

The side plank with hip raise is an effective exercise for strengthening the core, glutes, and legs muscles.

1. Start by lying on your right side with your legs together and extended.
2. Lift your body so that your weight rests on your right forearm and the outside of your right foot. Keep your forearm in a straight line under your shoulder to support your body.
3. Lift your hip off the ground, forming a straight line from your shoulders to your feet.
4. Hold the position for a few seconds and then lower your hip back to the ground.
5. Repeat the exercise several times and then switch sides.

Squat

The squat is an effective exercise for strengthening the muscles in the legs, glutes, and core. 

1. Start standing with feet shoulder-width apart and toes pointing slightly outward.
2. Look forward and keep your back straight as you bend your knees and lower your body as if sitting in a chair. Make sure your knees point in the same direction as your toes.
3. Lower your body until your thighs are parallel to the ground or until your knees form a 90-degree angle. If necessary, adjust your foot position to ensure your knees do not extend beyond your toes.
4. Hold the position for a few seconds and then extend your legs and return to the standing position.

Lying bicycle

The lying bicycle is an exercise that targets the oblique and rectus abdominal muscles, as well as the muscles in the hips and legs.

1. Lie on your back on a mat with your hands behind your head, legs raised, and knees bent at a 90-degree angle.
2. Lift your right shoulder and left knee simultaneously, bringing your right elbow toward your left knee while extending your right leg.
3. Alternate sides, lifting your left shoulder and right knee while bringing your left elbow toward your right knee while extending your left leg.
4. Continue alternating sides in a pedaling motion, keeping your head and shoulders elevated at all times.
5. Perform the exercise for several repetitions.

Circles with the Waist

Circles with the waist are a mobility exercise that focuses on the core muscles, especially the obliques and abdominals.

1. Stand with your feet shoulder-width apart and place your hands on your hips.
2. Slowly begin to move your hips forward in a circular motion clockwise, keeping your feet in the same place.
3. Continue moving your hips in circles to the right for several repetitions.
4. Then, change direction and move your hips backward in a circular motion counterclockwise.
5. Continue moving your hips in circles to the left for several repetitions.
6. Perform the exercise for several minutes.

Superman Plank

The Superman plank is a core and back strengthening exercise performed in a face-down position.

1. Start by lying face down on an exercise mat or on the floor. Extend your arms forward and your legs back, keeping your arms and legs parallel to the ground.
2. Make sure your neck and spine are aligned, keeping your neck in a neutral position.
3. Simultaneously, lift your arms, legs, and chest off the ground. Hold the position for several seconds, focusing on contracting the muscles of your back and core to maintain stability.
4. Then, slowly lower your arms, legs, and chest to the ground.
5. Repeat the exercise for several repetitions.

Side Plank

The side plank is a core strengthening exercise that targets the oblique abdominal muscles and hip muscles.

1. Start by lying on your side with your elbow and forearm resting on the ground and your legs together and extended to one side. The forearm should be perpendicular to the body and the elbow under the shoulder.
2. Make sure your neck and spine are aligned, keeping your neck in a neutral position.
3. Simultaneously, lift your hips off the ground, keeping the body in a straight line from head to toe. Hold the position for several seconds, focusing on contracting the core muscles to maintain stability.
4. Then, slowly lower the hips to the ground.
5. Repeat the exercise several times on the same side before switching positions.

Hiking or hiking is an activity that we can do outdoors that consists of walking routes through rural areas, mountains or marked paths. These types of routes or paths are usually a maximum of 30 kilometers with a difficulty that allows practically anyone to do it despite having no experience.

Before going out on a hiking route, we must take into account the previous preparation and the equipment or material that we will have to take with us.

Next we will show you some of the articles that are essential to be able to carry out a hiking route without problems.

Hiking shoes

At the beginning and on simple routes, we can opt for closed running type sports shoes, but as soon as we face more difficult challenges, it is essential to use specific mountain shoes. I recommend you consult our article on mountain footwear where we give you the best keys to make the right choice.

This is the main equipment that we will need to avoid problems when hiking, footwear is vital to avoid any accident. In addition to the fact that it will protect our feet from all types of terrain, it will provide us with comfort, ventilation, cushioning among many other things.

There is a type of boot for each type of path, that is, they cannot be used or it is not recommended to use the same boots for a dirt path, a stone path, or a dirt and stone path. You must buy boots that are as light as possible and the foot must fit well inside, and most importantly, they must be waterproof.

Hiking backpacks

For a normal hiking route of between 2 to 4 hours it is advisable to use a backpack of between 15 to 30 liters, in case we are going to do a longer route then it would be best to take backpacks with a larger capacity of up to 70 liters.

The closures of the backpack must be closed with a zipper, thus preventing the entry of water, it should also have straps to adjust it to the waist and chest, it would be convenient if it also had some type of strap to be able to put the poles there in case we get tired to take them

Hiking clothes

Using technical clothing for hiking will provide us with comfort for both long and short routes. On the other hand, it will prevent us from having blisters, pinkness or any damage to the skin that makes us uncomfortable during our activity.

Hiking underwear

To use adequate underwear we must take into account factors such as resistance and breathability. The ideal would be to find garments without seams or seamless and, in the absence of them, choose those that use flat seams. Most of the time chafing in the groin is caused by sweating.

The objective would be to wear underwear with breathable fabrics, which eliminate sweat that must pass to the intermediate layer, which control odors and avoid cotton in the base layer, which takes time to dry, opting for synthetic materials, such as polyester, or microfiber-based fabrics, such as lycra, which transport moisture to the outside and dry quickly.

Hiking pants

Hiking pants are not totally essential if we are going to go on short routes, but they will certainly make our walks more comfortable. The characteristics that we should look for in good hiking pants are:

• Repel water
• Allow perspiration to evacuate sweat
• Fast dry
• Elasticity to facilitate movements
• Zipped pockets

Hiking socks

It will be useless to have excellent footwear for hiking if we do not accompany them with matching socks. There are certain fabrics that can cause pinkness or blisters on our feet and must be avoided at all costs, such as cotton that accumulates sweat and does not allow good perspiration.

It is recommended that they incorporate synthetic fibers, which favor the evaporation of sweat and that they have an anti-skid system. The height will depend on the type of footwear we use.

Upper part

It is recommended to use multiple layers in the central part of the body, it is not recommended to use cotton as it will affect our performance and make us sweat more.

1. First layer: The inner layer acts as a "second skin", its function is to keep the body as dry as possible, expelling sweat from the skin to the outside. You should wear a tight shirt that allows good breathability.
    

   

2. Second layer: This layer will be in charge of isolating our body from the outside. The result of this insulation will be the retention of body heat, and therefore this second layer keeps us warm when the outside temperature is cold. If the cold on our trail is very intense, we suggest you use an extra layer to keep your body at a good temperature.

   

3. Third layer: The function of this third layer is to have protection from the most extreme weather agents such as rain or snow. You should look for a coat that is breathable and waterproof.
    

   

Hiking gear

It is convenient to carry some extra items that could make our way easier and in case of emergency get us out of trouble.

Trekking poles

The poles when hiking have many advantages such as distributing the effort and weight to the upper body, making it a more complete exercise. It is also a great help when preventing leg injuries, especially knees as it helps us distribute the weight.

Some of the elements that we must take into account when choosing good hiking poles are:

• We must consider a good grip
• Light, resistant and with cushioning capacity

Flashlight

Although we do not plan for the activity to last for hours until the sunlight disappears, it is important to bring a flashlight in case some unforeseen event causes us to waste a lot of time and catches us off guard at night.

These are some of the things to consider when choosing a good flashlight:

• Choose batteries or battery based on availability of charging sources or duration of activity.
• A headlamp allows for comfortable, hands-free use.
• Always check batteries and batteries before leaving.
• We do not recommend cheap brands, it is better to go for brands that are synonymous with reliability.

First aid kit

Although it seems that it is an obvious element when we are going to go for a walk in the mountains, it is one of the great forgotten elements but always essential in an emergency.

The first-aid kit must be adapted to the activity and the climate, it must be used to disinfect and immobilize, it must be waterproof, compact and light.

Solar protection

It is advisable to always carry elements that protect us from the sun, depending on the case, we will choose according to the characteristics of the route that we are going to take.

We must take into account the following:

• Sunglasses will also protect us from wind, rain and strong winds.
• Sun cream is something we should never forget
• A hat or cap can also protect us from the wind, sun or cold.

Extreme battery

The external battery can get us out of big trouble since it will allow us to charge the cell phone and depending on the flashlight we have, it could be used to charge it as well.

Thermos

Water is vital while we do this type of activity, so although it seems obvious we cannot forget it. Always consider taking extra water, it is better that we have more than not enough.

Hydration is a fundamental aspect in all sports practice, and even more so in those that are carried out in the natural environment. It will allow our body to perform better and recover better.

Hiking accessories

Although these accessories are not essential, they can be very useful at certain times.

Utility knife

We may not get to use it that day, but it doesn't hurt to carry a utility knife. We do not need those that have a thousand functions, but a straight blade, can opener, punch and saw blade would be enough. If we were camping, we would have to have one with some other function.

Photographic camera

A camera that you can use for activities such as hiking should meet the following requirements: be light, not attract too much attention, not be too expensive, and be robust and reliable.

It will also depend on what your priority is during your activities, but our recommendation is that you look for light, versatile, robust, quality and reliable photographic equipment.

Grooming kit

This basic grooming kit should contain the following:

• Biodegradable soap
• Toothbrush
• Quick dry towel

Stove

If your route will be long so you will have to sleep outdoors, we recommend you bring a stove, in addition to helping you stay warm by using it as a campfire and to heat up some food in the morning.

We must take into account the following before purchasing a stove for our hiking route:

• Weight
• Volume
• Type of fuel
• Fire control
• Ignition
• Stability

There are a large number of stoves on the market, so you can easily find one that suits your needs.

Tent

In case on our route it is considered to spend a night in the open air, a tent is more than necessary. There are several things that we must take into account before choosing a place to camp, such as the type of terrain and the climate.

Our priority when choosing a tent is that it be waterproof and ultralight, since we do not want to carry a lot of weight on our backs.

Recommendations

• We always have to make a checklist of the things we need to take, this will depend on the type of route we will do. 
• It is important to review the path beforehand if possible, the terrain that we will find and the weather, in this way we can go as well prepared as possible.
• If you cross muddy trails, it is advisable to clean the soles with a stick, otherwise you will have the feeling that you are wearing boots with smooth soles.
• Never wear your shoes for the first time the same day you start the hiking route, since they can spoil your day if they do not adapt well to the foot, or you to them.
• When carrying a backpack, it must be considered that the weight that we can carry is less than a fifth of our weight.
• Hiking poles are necessary adjust them properly according to your height and progression, that is, the climbs, descents and type of terrain.

Did you find this list of hiking essentials helpful? Do you think something important was missing? Leave your opinion in the comments and if you liked it, don't forget to share it with your friends.

It is well known that exercising helps to have a healthy life and also helps prevent health problems, increases strength, increases energy and on the other hand reduces stress levels in people.

What benefits do I get from exercising?

• Reduces the risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity.
• It keeps the joints, tendons and ligaments flexible, this allows for greater agility and decreases the chances of falling.
• Reduces certain effects of aging, especially the discomfort of osteoarthritis.
• Contributes to mental well-being and helps treat depression.
• Help relieve stress and anxiety.
• Increase energy and stamina.
• Improve sleep.
• Help maintain a normal weight by speeding up your metabolism.

How much exercise do I need to do?

A desirable goal is to exercise 5 times a week for at least 30 minutes each time.

In case you have time without having done physical activities, it is advisable to start gradually. Start by exercising 2-3 times a week for 20 minutes each time.

As you feel more comfortable, you can increase the times per week as well as the intensity.

What exercise is right for me?

• If your body does not build muscle then it is advisable to perform weight-bearing exercises such as squats, push-ups, lunges and yoga. Also those high intensity aerobics with intervals, such as running and spinning. 
• If your shoulders are wide you should focus on toning the lower part in order to achieve a proportionate body. A good exercise would be jumping rope.
• On the contrary, if your body accumulates fat in the abdomen, the ideal thing would be to do strength and cardio exercises.

Dance

The calories burned depend on the type of dance:

• Zumba: 500 to 800 calories per hour
• Flamenco: 150 to 350 calories per hour
• Sauce: 250 to 400 calories per hour
• Reggaeton: 190 to 300 calories per hour
• Ballet: 400 to 500 calories per hour
• Belly dance: 150 to 300 calories per hour
• African dance: 450 to 600 calories per hour

Run

With this cardiovascular activity you can burn between 600 and 650 calories for every 30 minutes, depending on the speed at which you do it. The ideal is a kilometer you run in five minutes.

Aerobics

If you do about an hour of exercise you will lose about 400 calories. In addition, this discipline helps you gain flexibility and tone all the muscles of the body.

Bicycle

You will burn about 500 calories in an hour riding a bicycle, in addition to being an ecological means of transport.

Basketball

You will lose up to 350 calories in a match. Constant movements allow you to improve cardiovascular health and flexibility of the body.

Tenis

With half an hour of play you will lose up to 488 calories.

Climb

Climbing will allow you to get rid of up to 400 calories in half an hour of exercise. On the other hand, you will gain endurance, strength and flexibility.

Jump the rope

It is a highly dynamic exercise that will help you lose about 500 calories.

Boxing

Half an hour of boxing can make you burn 300 calories, but it will also help you strengthen and increase the resistance of your muscles and your heart.

Swimming

Swimming you can lose between 300 and 450 calories, depending on the intensity and speed. It is also considered by many as the perfect sport since you work practically all parts of the body.

Which of these sports do you practice? Do you think we missed any sport on this list? Leave your opinion in the comments.

Surely several of us have been interested in going for a walk in nature, having closer contact with the forests or the mountains and thus being able to get away from city life for a few hours. Being in contact with the flora and fauna close to us will help us to have a healthier life.

What is hiking?

We can say that hiking is a sporting activity, not competitive, which consists of walking along a path. This trail may or may not be marked, and is generally done along country lanes, greenways, or forest paths.

One of the purposes of hiking is to bring people closer to the natural environment and create awareness through this activity. Anyone can practice hiking, since it adapts to the physical conditions of each person. It has different degrees of technical difficulty and levels of physical effort.

What are the types of hiking that exist?

There are four types of hiking:

• Mountain Hiking

  • It is characterized by being carried out in areas of great unevenness, with narrower paths and on different terrains that offer a certain level of difficulty.

• Hiking in Nature

  • It is carried out on terrain with little unevenness, without large slopes. In general, it is carried out on well-defined paths and with good signage, since its objective is to contemplate the natural panorama of the area.

• Fast hiking

  • Like mountain hiking, but giving more speed to the walk. The trails may or may not be defined, giving it the allure of having to decide your own path.

• Hiking in the Snow

  • It is done on snowy trails, not too complicated

What are the types of trails and their signage?

Local trails

They have a short route, less than 10 km and their level of difficulty is low. That makes them suitable for touring with the family, without the need for sophisticated equipment or physical preparation or previous hiking experience.

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Short-distance trails

Its extension does not exceed 50 km, so they are designed to be traveled generally in a single day.

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Long-distance trails

Any route that exceeds 50 km falls into this category, and they can cross different municipalities or towns. It is usually done over several days.

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• Continuity

  • It consists of a white line above and another of the color corresponding to the trail below. If two trails meet at the sign, the one with the highest rank is marked first. In other words, a section common to a GR path and a PR path is marked with a white, red and yellow stripe.

• Abrupt change of direction

  • Same as the Continuity sign, with an inverted L below in white.

• Turn

  • Se emplea cuando se deja el camino para tomar otro. Se marca con dos líneas paralelas que simulan la dirección del cambio.

• Wrong direction

  • It is placed at the beginning of a path that should not be taken. The colors of the path type are used in the form of a cross, with the stripe running from the lower left to the upper right.

What items do I need?

• Backpack
  • It should be between 18 and 32 liters in capacity, preferably lightweight and can be strapped across the chest or hip for comfort.
• Footwear
  • The sole must be with very good grip and specialized for hiking. Preferably use those that are half boot or full boot. The socks we suggest you use those that are non-slip.
• Outfit
  • quick dry pants
  • Long-sleeved shirt to protect you from the sun and winds
  • Depending on the destination, a sweatshirt and a windbreaker should be added, in the case of cold places it would be best to bring something suitable for low temperatures.
• Accessories
  • Light gloves, scarf and hat
• Canes
• Sunscreen
• Class 3 sunglasses, these filter up to 92% of the light, they are used for areas with high luminosity.
• First aid kit
• Water, about two liters per person.
• Food in small portions
• Bag to carry all your garbage

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Is it good to take my dog?

Taking your dog with you on a day of hiking is not a bad idea. In fact, hiking with dogs is an activity that strengthens the bond with your pet and with which, without a doubt, you will make them very happy. If your dog loves to go for a walk, imagine how he would like to go on a nature trail for hours. Hiking is a very good exercise for the mind and body, both for you and your furry friend.

To take your best friend for a day of hiking, here are some recommendations:

• Plan the route

  • You should know in advance the total duration of the trip, the kilometers and everything related to the terrain. You must choose depending on your physical capacity and that of your dog.

• Take into account the weather

  • It is not advisable to go out on a hot or very rainy day. The best time to go out with your dog is in Autumn.

• Choose a route according to the abilities of your dog

  • You must take into account the breed, age, physical condition, stamina and health of your canine companion. Do not force him to make a physical effort that could bring negative consequences.

• Avoid dangerous areas

  • Cliffs, climbing or suspension bridges could be problematic for your dog. Also the asphalt in summer could cause burns on your dog's legs.

• Protect your dog's pads

  • Use protective cream before and after each route, so you will prevent them from cracking and the dog from getting hurt. It is also advisable to check from time to time, during the tour, that the legs are fine, without cuts or any buried object.

• Start small

  • Your first routes with your dog should be short and as they get used to it, the difficulty and duration increase.

• Bring enough water for both of you

  • This way you will avoid dehydration, take a portable drinker or a collapsible silicone feeder to offer water or food from time to time to your faithful companion.

• Remember to take short breaks to replenish energy.

What are the best places for hiking in Mexico?

In Mexico there are many hiking trails so it is very difficult to define which would be the best but we will give you a list of some places that are excellent for hiking in various parts of the country.

Guadalupe Canyon in Baja California

It is located 60 kilometers south of the Mexicali-Tijuana highway in the state of Baja California, and in it you can find incredible natural wonders hidden in the desert.

You can find hot springs, in addition, it is a perfect place to camp and sleep under the stars, which shine more intensely thanks to the absence of artificial light. 

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Desert of the Lions in CDMX

The Desierto de los Leones National Park, is one of the most popular and attractive places for hiking, it is very close to CDMX and a large number of hikers, hikers, cyclists and families gather there to explore the steep trails of this beautiful park.

It has trails that vary from moderate to difficult, however they are all easy to follow. The most challenging excursion is the one that heads towards Cerro San Miguel, the highest peak in the park, which is 12,400 feet above sea level.

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Nevado de Toluca

The Nevado de Toluca is the fourth largest mountain in Mexico, it is ideal for beginners as well as enthusiastic hikers because its walks are adapted to different levels.

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Nevado de Colima

The Nevado de Colima is the seventh highest peak in Mexico, it is an old inactive volcano that is located between Colima and Jalisco. It is located around a protected park, so you can find different routes depending on your level.

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Ajusco Summits in CDMX

The Cumbres del Ajusco National Park has well-trodden trails and beautiful landscapes. It is located at an altitude of 4,000 meters above sea level. Several trails converge at the top, so there is no risk of getting lost.

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Matacanes in Nuevo León

One of the most spectacular canyons in Mexico is Matacanes and it is located two hours from Monterrey, Nuevo León. In this beautiful place you can find underground rivers, waterfalls and pools of blue water.

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Bishop's Hill in Jalisco

This hill is part of the pilgrimage that faithful parishioners make every year to Talpa to give thanks to the Virgen del Rosario de Talpa, but it can be visited at any time. It has a height of 2100 meters and there are several routes that you can take depending on the level you have.

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Sierra de San Juan Cosala in Chapala, Jalisco

This mountain range has a beautiful view of Lake Chapala, the largest lake in Mexico. It is located one hour from the city of Guadalajara and has several routes that will allow you to start from the most basic to levels for people with more experience.

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Sierra de Santa Rosa in Guanajuato

Just 15 minutes from the capital of Guanajuato is the Sierra de Santa Rosa, an area characterized by its morning fog, this will make your hiking experience completely different.

These are some of the places that you can find in Mexico to go hiking, other places where you can go hiking are

• Caves and waterfalls of Cuetzalan
• The Lacandon Jungle in Chiapas
• Iztaccihuatl volcano
• Los Tuxtlas Biosphere Reserve
• Copper canyons
• Sierra San Miguelito in San Luis Potosi
• Sierra de Órganos National Park in Zacatecas

How do I find hiking trails near me?

There are two very popular apps that will help you find hiking trails near you.

AllTrails

"Your guide to the outside", is how the AllTrails app defines itself, with a catalog of more than 100,000 hiking trails around the world.

There are routes of different levels of difficulty, so you can choose the one that best suits your experience to do it in complete safety.

This app does not lack the saving of activities carried out, to be able to analyze your performance as the days go by, and the detailed GPS itinerary to guide you.

Wikiloc

One of the most useful apps for hiking is Wikiloc, with millions of trails around the world to choose from.

In addition, you can create your own routes and download those that you have liked the most to access them when you do not have a network connection.

After you've finished a trail, you can save the activity and add the photos you've taken along the trail for other Wikiloc users to see.

These are some of our tips and guides to start hiking, do you have other tips or do you think we missed mentioning something? Leave us your opinion in the comments.​

Running, or running, is a sport that has been spreading in its practice, becoming more popular day by day. In addition to the fact that running is one of the oldest exercises in the history of mankind that serves as the basis for many other highly popular sports.

Although you might think that running is easy to practice, doing it with an incorrect technique can cause various injuries that, if not taken care of, can lead to severe problems later on. The most common injuries associated with running include injuries to the knees, feet, and ankles, as well as injuries to the back and leg muscles.

Knee injuries, such as patellofemoral pain syndrome and knee tendonitis, can be caused by poor posture or poor running technique. Foot and ankle injuries, such as ankle sprains and plantar fasciitis, are often the result of a lack of strengthening of the foot and ankle muscles, as well as poor shoe choices.

In general, to prevent running injuries it is important to have a good running technique, good footwear, adequate physical preparation and a balanced diet. It is also important to listen to our body and not exceed the intensity or duration of the running sessions. If you experience any pain or injury, it's important to seek treatment as soon as possible to avoid long-term complications.

That is why below we will talk to you in more detail about the most common injuries when running and how to avoid them, in this way you can enjoy all the benefits of doing this exercise.

What are the most common injuries when running?

There are many injuries that can be caused by falling, so we suggest you always do this exercise according to your physical condition and wear the right accessories.

The most common running injuries are:

Patellar tendonitis

It is also known as jumper's knee; since it is more common in athletes whose sports include frequent jumping. This injury causes inflammation and degeneration of the anterior knee tendon that attaches the kneecap to the leg and manifests as pain below the kneecap, mainly when the knee is flexed.

Achilles Tendonitis

This injury occurs when the tendon that connects the back of the leg to the heel becomes inflamed, the pain produced is near the bottom of the foot. This tendon is called the Achilles tendon and it is what allows us to push our foot down and thanks to it we can walk, run and jump.​

Fibrillar tear in the hamstrings

This injury is commonly known as a muscle tear and is usually caused by different reasons such as: sudden muscle contraction, excessive elongation or effort that exceeds the muscle's capacity.

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Plantar fasciitis

This injury is one of the most common causes of heel pain, it inflames a thick band of tissue that crosses the sole of the foot, this band connects the heel bone with the toes. It supports the arch of the foot and absorbs the impact when walking. This condition occurs, above all, in people who are overweight, who work standing up or who use inappropriate footwear when jogging.

Shin splints

This injury is also known as tibial stress syndrome and causes pain along the inner part of the tibia, that is, it is felt by the shin bone due to the inflammation of the membrane that surrounds the tibia. It is usually caused by running or other high-impact activity and usually improves with rest and does not cause lasting problems.

Iliotibial band syndrome

This syndrome is also known as runner's knee and is one of the most frequent injuries in people who run. It occurs when the tendon that connects the hip to the knee repeatedly rubs against the outside of the knee joint, causing discomfort on the outside of the knee.

Stress fracture of the metatarsals

These types of fractures are caused by overuse. When we run, the feet endure continuous pressure every time the ground is struck. This movement can cause weakness in some areas of the bones. It can cause intense pain in the front of the foot that forces you to stop walking.

Chondromalacia patellar

This condition is also known as patellofemoral pain syndrome and is used to describe pain in the front of the knee.
It appears when the cartilage that covers the kneecap erodes and softens. It generally occurs due to instability or malposition of the patella in its joint with the femur.

How do I avoid injuries when running?

There are a number of things you can do before, during, and after your run that will help minimize the chances of a fitness-impairing injury.

Heating

It is essential to prepare our body before doing any type of exercise, by doing it properly we can achieve our goal without so much effort and avoiding injuries to our body.

Warm-up exercises before running increase body temperature, blood flow, and heart rate through dynamic stretching and aerobic movements.

The warm-up must be done as a routine before starting our exercise, no matter in what modality. We will show you some warm-up exercises that will help you prepare your body for the demands of running.

There are creams that help warm up the muscles before doing physical activity, we recommend that you try one to avoid possible injuries.

Hamstring stretches

With this training exercise we stretch the back muscles of the thigh. It is done standing up, crossing the legs, and keeping them as stretched as possible, and bending the body forward and trying to touch the ground with the hands, while also pushing the weight of the trunk downwards.

Knee to chest

Standing, we cross our legs, keeping them as stretched as possible, and bend our bodies forward to try to touch the ground with our hands, while also pushing our weight downwards.

Hip flexor extension

For this warm-up exercise, step one leg over the other. The lead leg should be bent, with the knee in line with the ankle and the thigh parallel to the ground. The other leg should be fully extended but with the foot touching the ground.

We repeat several sessions per leg, placing our hands on the flexed knee to help us better maintain balance. This will warm up our legs and hips, which will help the stride.

Knee raise

This warm-up exercise before running must be done very quickly, and arms and legs are warmed up, in a space of 40-50 meters, since it is done as if we were running with very short strides.

We raise our knees as much as possible, and with short running steps, we accompany the movement with our arms. The more the knees rise and the arms move, the better the warm-up and the longer the running stride.

Warm up with twists

In this exercise, speed is also a better warm-up. It consists of moving with the feet crossed towards lateral directions. Cross feet alternately, turning the hip to the opposite side of the crossed front foot, moving outstretched arms in the same direction as the hip, and turning. It is a good warm up for all muscles.

Choice of terrain

There are several types of terrain on which you can run, but we advise you to avoid asphalt at all costs. Because it is a very hard surface, the joints take a lot of effort and are more likely to get injured.

In case you have no other option, you should look for shoes with excellent cushioning, in this way the impact will be less and you will be able to help your joints suffer less.

Soft terrain such as dirt or grass cushions and protects the joints. You can also do this activity on a synthetic track, these are specially made to avoid injuries to athletes.

Keep hydrated

When running, water is lost due to sweating, our physiological mechanism by which the body expels heat during exercise. But in addition to this liquid, important minerals such as sodium, potassium and magnesium are lost, which can increase the probability of a cramp. To avoid this it is very important to drink water before, during and after running.

A fluid loss of 2% of body weight is enough for physical performance to decrease significantly. Depending on the intensity of the race that you are going to do will be the amount of water to ingest, what we recommend is never to wait until you are thirsty and always hydrate a little before starting physical activity.

Choice of footwear

We need to choose running shoes that adapt well to our foot and our type of footprint, which is not as simple a task as it might seem.

One of the first things to take into account is the pronation of your foot, that is, the inward rotation of the foot at the moment it comes into contact with the ground when running or walking.

Depending on your pronation, it will be the type of footprint you have and the type of running shoe you should choose. To find out for yourself the type of footprint you can review your current tennis shoes and see the wear of the sole.

Neutral footstep

Si el exterior de las suelas presentan un desgaste en forma de S desde el talón hasta la punta es bastante probable que tu pronación o pisada sea neutra. Gracias a esto tienes mayor facilidad a la hora de elegir unos buenos tenis de correr ya que prácticamente cualquier modelo te será de utilidad.

Supinated footstep

When the rotation of the foot is excessive outwards we would be talking about supination. Your weight is supported on the side of the running shoe when you land on your foot, affecting the efficiency of your stride.

The impact of the foot against the ground causes a greater vibration that affects the upper part of your legs. People who run and have a supinated foot strike are more prone to injuries and fractures due to the impact of their footfall. If this is your case, choose running shoes with good cushioning.

Pronator

This type of footprint occurs when the rotation of the foot is excessive inward. The weight of the body tends to be transferred to the inside of the foot, which causes contact between the ground and the inside of the shoe, instead of the metatarsals.

This causes an imbalance, causing the foot to rotate inward to regain lost stability. You will be able to tell if your footprint is pronating if your tennis shoes have excessive wear on the inside of the heel and in the area of the big toe. The tennis shoes that you should use are those with good cushioning and support.

Progression in the exercise

When running it is advisable to start from less to more, going for a run does not mean doing a 100-meter dash or completing a marathon in the first week of training.

The rhythm and distance will always be linked to our physical capacity and we must not force our body to carry out an activity to which it is not used or prepared.

A good method to progress when we begin to practice this activity is to carry out training that combines a brisk walk, continuous running and jogging.

Heart check

This point is only necessary for very specific cases, if you are over 40 years of age, are overweight, have a chronic illness or have not exercised for a long time, it would be best to have a medical check-up to find out if there are risks of suffer some cardiovascular discomfort and thus perform the exercise with all possible precautions.

What do you think of our tips to avoid injuries when running? Do you think we missed any important advice? Leave your opinion in the comments and do not forget to share with your friends if you think this article will be useful to them.

It is always a good time to start getting fit and start a healthy life, and when we think of an exercise that is ideal for this task, running will always come to mind. And even if we're right, it's not a good idea to just grab your sneakers and go for a run.

It is best to carry out this activity with a work plan and with objectives in mind, in order to know how to progress naturally. Of course we can start running for something more than just having a healthier life, maybe we want to improve our physical condition, lose weight, run a race or simply look for a healthy hobby.

What is running?

Running or jogging, as we can usually come to know this exercise today, is the physical activity in which a person performs a continuous run, generally outdoors. It is a complex and coordinated process that fully involves the entire body. An act by which the feet touch the ground alternately at a speed greater than when walking.

Practical tips to start running

Start with a good warm up

Warming up is very important as it helps us prepare our bodies for intense physical activity, as well as helping us to avoid injuries. That's why we recommend starting each training session with at least 5 minutes of warm-up.

Do short intervals at first

If you are a beginner or have not done any physical activity for a while, what we suggest is that you do not run a full distance in your first sessions. Intersperse walking and running, depending on what your body tells you.

You can start by alternating 2 minutes of running and 2 minutes of walking. Increase the length of your running intervals by one minute until you can run without stopping to walk. Of course you can alternate longer intervals, but without pushing your body too much.

Don't start too fast

For our body, this physical activity is new, so it is not used to the stress it generates or the demand it needs. It is a common mistake among beginners to want to run very fast from day one, but this can lead to injury.

Run at a moderate pace in your first days of training, so the body can get used to this type of exercise and little by little you will be gaining the necessary physical condition to increase the intensity.

Matter of technique

To progress adequately in running, we advise you to implement these keys in your running technique:

• Try to avoid that your heel is the first part of the foot that contacts the ground.
• Do not take sudden strides when running: the ideal is that your footsteps do not make noise.
• Keep your shoulders relaxed and avoid letting your hands go past them.
• Relax your hands: do not clench your fists.
• Use the force of gravity as an ally to generate forward momentum.
• Try to make your strides land below the line of your hips.

Choose the right surface

There are several types of surfaces that you can use to start running, among them are:

• Asphalt or pavement:
  • It is quite useful to go fast and with little danger of sprains, although it has a problem and that is that it can cause injuries to the joints and knees. It is recommended only for light runners and those who are in shape.
• Park or forest:
  • It provides better cushioning for your joints and is not as hard on the knees. It is likely to suffer injuries due to irregularities, we advise you to always be careful to avoid obstacles such as roots and stones.
• Sand:
  • This surface is excellent for training the muscles, although it could overload them, so training must be carried out with great care.
• Tartan:
  • It is the synthetic surface of athletics tracks, it is soft, spongy and elastic, therefore it does not overload the joints although it can make the Achilles tendon work a lot.
• Treadmill:
  • It allows you to train at all times and with excellent cushioning, but it can become monotonous and boring..

When choosing one of these surfaces, assess its pros and cons, we believe that it is best to run in a park or forest, since in addition to having good cushioning it will help you to be in contact with nature and it will not seem a boring activity.

Don't eat heavy before training

Avoid solid food about two hours before each workout and drink small amounts of fluids. This will help you avoid soreness or flatus. If this pain happens to you during a race, it is best to take a deep breath, walk and apply a little pressure on the part of the body that hurts.

Do not start the race again until the pain is completely gone.

Do cross training

If possible, vary the exercise you do a few days a week, so you give your body a chance to recover and get used to another type of stress. Another benefit is that it becomes more fun and stimulating to train and we introduce different motor patterns to our body, which means that our muscles and joints will not get used to a single movement and will be better prepared for a race.

Don't forget to do a good cool down

After your run, cool down by walking or jogging slowly for 5-10 minutes. Your breathing and heart rate should gradually return to normal. It is also good that you stretch for another 5 to 10 minutes, in this way we predispose our body to a better rest and better recovery.

Take note of your runs

It is advisable to keep a diary in which you record the times made during your races. To keep a good record of each session add the following information:

• Duration
• Kilometres
• Surface
• Effort required
• Food and drink consumed before and after the session
• Climate conditions
• Your feelings after training.

It will help us meet our goal and it will be a load of extra motivation because we will have a simple and easy way to see our progress.

Don't get discouraged

The results do not come from one day to the next, everything is a matter of perseverance, perseverance and patience. That is why you must continue training so that in a couple of weeks you begin to see the first advances in your exercise.

What items do I need to start running?

Without a doubt, the most important thing is to choose good running shoes, but here we leave you a simple list.

• Technical T-shirt
• Sports pants or leggings
• Socks
• Tennis
• Earphones
• Sports phone case

Training plan

The training plan to start running that we suggest is 6 weeks, you will exercise three times a week, resting the other days. You can do another type of physical activity to complement during those rest days, but taking care that you do not overload your body.

What did you think of our training plan? What was your training plan when you started running? Do you think we are missing some advice or that we have missed something important? Leave your opinion in the comments.

No matter what time of year we are in, it is never too late to decide to start an active and healthier life.

To start activating the body, nothing better than going for a little run every day. Before doing it and thinking that the exercise is as comfortable as possible, there are several things that we must consider within our equipment. In this way our experience will be as optimal as possible.

What is running?

Running, also known as jogging, running or jogging; It is an outdoor activity in which a continuous race is carried out at a speed greater than that of walking.

It is a type of exercise that can be practiced by anyone and has many health benefits.

What benefits does running have?

• Helps lose and control weight
• Helps reduce cellulite
• Regenerates muscle mass
• strengthens the bones
• Fight stress and anxiety
• Improves the cardiovascular and respiratory system
• Improves the immune system, so it helps prevent diseases

What do I need to start running?

It is easy to think that any shirt, pants or sports shoes is more than enough, but it is not. We can consider aesthetic or health issues to analyze a little better what we will use before going for a run.

It is not a matter of getting carried away by the latest fashions and color trends, nor of spending a fortune on a hobby that we do not know if it will end up convincing us. It is more a question of fabrics, cuts and comfort. All these aspects are fundamental for a correct running practice in which injuries can be the order of the day if we do not take care of ourselves.

For this reason we propose a series of products and accessories that every novice runner needs to consider to practice this activity.

Technical T-shirt

Regular T-shirts made of cotton absorb sweat so they end up being a heavy and uncomfortable load to run on.

At first you can opt for simple shirts, the key is that they are made of polyester because they do not weigh too much, and that they are as breathable as possible.

Sports pants or leggings

Tights are a good option for runners. They are comfortable, flexible and better keep the heat in the legs.

In colder seasons you can choose ones that also cover the knees or even the entire leg.

What you should keep in mind is that the more comfort and fewer restrictions a garment offers, the better its performance will be. Light fabrics and wide, seamless waistbands are the best choice. Perspiration and freedom of movement are the key to enjoying a good experience.

Sports socks

If we talk about running, everything that helps foot care is essential. So you should keep in mind that it is better to use specific technical socks for running.
The option of compression stockings is more recommended if you do an endurance race, but there are those who also use them for shorter training sessions.

Tennis or sports shoes

It is probably the most important point and the one that should have the greatest investment, not only economically but also in time. It is forbidden to buy the first sneakers you see, no matter how good they look.

There are several issues to consider, among them are the one that is designed for running, that it fits our foot correctly, is light, firm and safe. This choice is essential to run with guarantees, avoid injuries and not abandon the practice prematurely.

We must also take into account when choosing footwear if we will go for a run on asphalt or through the countryside or mountains. Each surface requires a different shoe design.

Earphones

Sometimes we can feel that running is boring, so we need a good motivation and without a doubt music is essential to run at the desired pace.

The best headphones for running should be attached to your ears and resist movement without dropping or bouncing excessively.

As for the shape, there is no perfect design, it depends on each one, so you will have to try until you find those that are most comfortable for you.

Sports phone case

If we want to listen to music and be aware of our cell phone, it will be necessary to get a case to be able to carry it comfortably.

Today the cell phone has become something essential in our day to day, so we advise you to get a case that fits your arm correctly and that is the right size for your cell phone.

Do you think that some article is needed for those who start running? Leave your opinion in the comments.

Exercising is a great way not only to maintain physical health but also mental health, as it helps us relax and get rid of stress, as well as improving memory, our quality of sleep and helps us to have a better state of mind. .

Unfortunately, not all people love being locked up in a gym lifting weights or running on a machine without getting anywhere, this can get boring and that is why they give up doing any exercise. It is also possible that sports are not their thing and that is why they do not practice things as popular as soccer, tennis or basketball.

Fortunately, there is an area of sports called outdoor that allows us to have all the benefits of exercising and more.

What are outdoor sports?

Outdoor sports, or also called outdoor sports, are those sports or activities of a physical nature that are practiced in direct contact with nature. Some of these sports can test our physical and mental abilities, but everything will depend on the level of difficulty you choose when doing them.

What are the most popular outdoor sports?

There are many sports that can be practiced outdoors but we will explain a little about the most popular outdoor sports.

Running

This physical activity is probably one of the oldest in the world, defining it is as easy as saying it is going for a run outdoors. Although there are variants depending on the terrain or the place where it is done, for example trail running.

Trail running is going for a run but in natural areas, that is, like mountains or roads that have rugged relief and unevenness. In trail running the terrain is constantly changing. It runs on trails, stones, mud, grass and even through snow

In order to carry out a good race outdoors, it is necessary to be in good physical health, since some of the constant injuries that can appear from practicing it are knee or muscle discomfort.

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Hiking

Hiking is the physical activity of going for a walk on marked trails and paths, generally in the mountains or in rural areas. The difficulty of this outdoor exercise depends on the routes taken. It is a mixture of sports and tourist activity, which takes place mainly in natural environments.

Hiking is a non-competitive activity, this means that its purpose is not to compete against time or against other participants. On the contrary, it is a perfect activity to take it easy, enjoy in company, share great moments and experiences, and disconnect from the routine.

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Mountaineering

Mountaineering is the sport of walking and excursions through the mountains, making ascents and descents in them. Although it can be confused with hiking, there are several differences between these two outdoor sports, the main one is that mountaineering takes place in high mountain areas, so its difficulty is greater than that of hiking.

Mountaineering encompasses multiple activities such as:

• Hiking
• Trekking
• Winter mountaineering
• Mountaineering, Andinism and Himalayism
• Climbing, classic, sport and ice
• Mountain races
• Mountain bike routes
• Canyoning
• Ski touring

To carry out this activity it is advisable to do it with someone who knows about the subject and learn technical aspects to avoid accidents.

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Mountain biking

Mountain biking is a type of competitive sport carried out on natural circuits through forests and mountains on narrow paths and with steep slopes. It is also called mountain biking and BTT. It is considered a risk sport that covers a multitude of specialties.

Mountain biking can be practiced individually, but it is recommended to do it in a group since going out on such complicated roads is risky and in an emergency it is best to have someone around you who can help you.

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Surfing

Surfing is a water sport, which is carried out outdoors, in which the aim is to move standing on a board along a wave of the sea. During the tour you can do different maneuvers along the wall of the wave. It is vitally important to be able to maintain balance while moving.

There are several types of surfing apart from the conventional one, some of the best known are:

• Windsurfing. In this variant of surfing, movement in the water is carried out using the board and a sail. In addition to maintaining your balance, you must be aware of the wind at all times to avoid dangerous situations.
• Kitesurfing. The displacement is due to the fact that our table is driven by a kite or kite. Thanks to this you can perform different turns, and even surf the waves, and perform pirouettes through the air. 
• Paddle surfing. We must go standing on a board with an oar, which is used to slide due to the impulse it provides.
• Bodyboard. It is practiced sliding on a board in shallow water, with a board that is shorter and more flexible than a normal surf board.

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Rafting

Rafting is the English term for the descent of rivers. This outdoor sport consists of descending the rivers in the direction of the current with a raft. The occupants aim to steer the raft by using the oars to avoid obstacles that may be encountered during the descent. This activity can be done in groups, individually or in pairs.

To practice Rafting it is necessary to know the areas intended for it. It cannot be practiced anywhere, there are areas of rivers enabled for its descent, safely and in relation to the degree of knowledge and practice that one has.

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Snorkeling

Snorkeling or snorkeling consists of moving along the surface of the water, with suitable material: a pair of fins, a mask and a tube; and observe the seabed. In addition, it is a sport that is also characterized by being able to breathe continuously through the tube that remains on the surface. This practice is also known as tubing.

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Dive

Diving, also known as scuba diving or scuba diving, consists of submerging in the water, be it in a lake, the sea or a river and thus being able to observe what surrounds us under this underwater environment.

There are two types of diving:

• Recreational diving. Its purpose is recreation and enjoyment. It can be practiced in two ways, through free diving or apnea, which is the descent to the depth of the sea with free lung, and autonomous or scuba diving, through which the diver uses a bottle with compressed air. Recreational diving is generally limited to 20-40 meters depth.
• Professional diving. It is considered professional due to the training, studies and licenses that the diver has. It is determined that the use of air rebreathers, also called "recycled respiratory assistance devices" is within this category, due to the risk and the level of preparation required by the diver who uses them. You can descend to depths of more than 100 m.

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Benefits of doing outdoor sports

Performing this type of exercise can bring many benefits such as:

• Improves overall fitness
• Improvement of the cardiovascular system
• Relieve the stress
• Reduces anxiety
• Improved self esteem
• Prevents cognitive diseases
• Improves the immune system
• Strengthens the bones
• Improves coordination and balance skills
• Helps to rest better
• Allows you to meet people
• Connects you with nature and promotes respect for it

What is your favorite outdoor sport? Do you think we did not mention something important? Leave your opinion in the comments.

Montserrat is a mountain close to Barcelona, it is about 30 kilometers away and is very representative of Catalonia. In this place are both the sanctuary and the monastery that bear the same name of the rocky massif, which are dedicated to the Virgin of Montserrat.

There are several ways to go up to the sanctuary and the monastery, the most popular being from Collbató or from Monistrol de Montserrat. On the occasions that I have done this hiking route, I always start from the train station of this last city. It is also a good route with which you can walk together with your canine companion.

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Montserrat is an excellent place for hiking as it has more than 20 different routes that allow you to choose depending on the level of difficulty you want, plus the views from some points on the mountain are truly wonderful.

How do I get to Monistrol de Montserrat?

There are two ways to get to this small town:

• By car
  • If you decide to arrive by car there are two ways to do so, the first is via the A-2 or Northeast motorway and take the Manresa exit via the C-55 motorway. The second is taking the C-16 road in the direction of Terrasa and take the exit to the C-58 road, this last way of getting there has a toll but the time with either of the two options is practically the same, from 45 to 50 minutes.
• By train
  • You can get to Monistrol de Monsterrat by public transport, there is a train that leaves from Plaza España in the direction of Manresa that takes us to our destination. This line is the R5 and has departures from 5:16 with two trains per hour, these schedules may change, so we suggest you check the FGC (Ferrocarriles de la Generalitat de Catalunya) search engine on the day you plan to go to don't get surprises. It is also very important to be on time for the train, because otherwise you will have to wait for the next one.

What ways are there to climb the Monestir de Montserrat?

When we talk about Montserrat it will generally be to refer to the Monastery, to get there there are four different ways:

• By car
  • Through a winding road from the town of Monistrol de Montserrat. At the top you can leave the car in a paid parking lot at a cost of around €6.50 per day. Space is limited, so it is advisable to arrive early in order to have a place to leave our vehicle.
• By cogwheel train
  • Similarly, from Monistrol de Montserrat, you can take a rack railway that goes up to the Monastery. The price is 11.50 euros per adult for a round trip.
• By cable car
  • This cable car was built in 1930. To access it you can do it by taking the train from Barcelona or by car, there is a train stop before reaching Monistrol de Montserrat called Aeri de Montserrat. The cable car costs €12 per person for a round trip.
• Walking
  • If you are a hiking enthusiast, then this option is the one for you. There are several routes that we can take to get to the monastery, the most popular can be taken from Collbató or Monistrol.

What are the most popular hiking trails in Montserrat?

There are more than 20 different routes in the entire Montserrat area that start from several different points, for this reason we believe that it is one of the best areas for hiking near the city of Barcelona, these are some of the best known routes:

• Path of Les Canales i L'Aigua
  • This route is done on foot from Monistrol de Montserrat and is also known as the Romeo road to Montserrat. This route was the one followed by pilgrims on the Camino de Santiago, who made a stop at Montserrat.
• Drecera dels Tres Quarts
• PR-C 19
  • It is signposted with the official short-distance trail markings, white and yellow. It partly follows the route of the old Camino Real.
• Coves del Salnitre (Saltpeter Caves) Collbató-Monasterio
  • It is the easternmost access route to the sanctuary from the Collbató side. It allows you to visit the Cueva del Salitre, the Santa Cueva and walk the path of the monumental Rosario.
• A la Creu De Sant Miquel
  • Arriving at the Monastery we can arrive by a wide and cobbled path. Between going and coming back it does not reach 3 kilometers. So if you arrived on foot from Monistrol de Montserrat you will not have to make too much extra effort to get to this place.
• Ascent to Sant Jeroni from the monastery in a circular route
  • It is one of the most popular routes to reach Sant Jeroni, the highest peak of Montserrat. In addition, it allows you to discover some of the most beautiful areas of the mountain and even see some wild goats if you are lucky.
• The return Montserratina
  • This is the most complete and hard route, it is an excursion of 22 kilometers and 1700 meters of positive difference in altitude. Visit the most important points of the mountain and it is suggested to do it in two days.​

What is my experience?

This was the second time that my girlfriend and I did this hiking route in Montserrat, we started from the town of Monistrol de Montserrat and went up the path of les Aigües to the Monastery. We take the opportunity to visit the Monumental Rosary that leads to the Santa Cova de Montserrat.

Our intention was to arrive from 8 in the morning to take advantage of good weather, avoiding the sun and the heat of summer, which this year has been much higher than usual. Unfortunately we didn't manage to fulfill our purpose and the 7 o'clock train had already left, we arrived about 10 minutes later, so we had to wait about an hour for the next train.

The positive side is that, despite arriving a little before 9 in the morning, we had excellent weather so the route was not difficult for us. From the train station in Monistrol de Montserrat to the road to Santa Cova we did about 70 minutes.

The heaviest part is when you start to climb the stairs during the tour, it is what I consider the most complicated area and where you should take a little rest if you are not used to this type of exercise.

The visit to the Monumental Rosary took us about half an hour, since we like to admire the sculptures calmly. Already in the surroundings of the monastery we have breakfast in one of the cafeterias that are there and we visit the Basilica. On the way back we decided to walk again, which is easier than going up, only we took a wrong turn and ended up walking a kilometer stretch on the road, which can be dangerous.

We had no luck with the timing, since when we arrived at the train station in Monistrol de Montserrat, the train had missed us for a few minutes, so we once again had to wait about an hour for the next one. However, climbing the Monestir de Montserrat is always a pleasant experience.

Do you like hiking? What hiking trails do you know near where you live? What is your favorite hiking route?