Prep for 20 mile hike

[Treekoko]

Hello, don't post very often so hope this is OK. In a couple of weeks I have a 20mile hike up and down, majority on paths. I'm able to do it as I've done it before 12 months ago, but I've not been too active recently do wondering what I can do in the next couple of weeks to improve my fitness to make it easier. I'm meaning aerobic/cardio/strength, the full works. I've not touched my c2 for months I'll need strong legs for the climb, a decent capacity for oxygen and endurance. Like I say, I know I can do it, itll not be the easiest thing, I'm just thinking what can I do to improve my condition and make it slightly less painful. However little I might be able to achieve in such a short time.
The rower is just convenient, not got a lot of time for long walks over the next two weeks.
Thanks in advance all!

[Vcweiss346]

I would personally find a good pair of comfortable shoes and start some specific walking in them. Biggest issue for you could just as likely be feet problems as much as general fitness. If your hike includes elevation gain/loss I would also just do some hiking with a weighted backpack in some hills to gain some specific strength. Since you have little time to gain any appreciable fitness I would spend some time thinking about and planning to walk at a pace you know will finish.

[mitchel674]

Get some good hiking poles and learn how to use them!

[WayHand]

A lot of hiking boot midsoles are made of polyurethane that suffers from hydrolysis and crumbles. So check the outsole & midsole very carefully because I’ve had several pairs fail. I have had them all repaired with an EVA midsole that will not fail in the same way. Nothing worse than hiking and suffering from boot failure!

[Cyclist2]

In that short time, concentrate on getting those specific muscles ready to go - short hikes with weight, stair climbing, stretching and flexibility. The erg can be used to get you used to aerobic work but don't look to significantly improve fitness in that short time.

And, in the words of Mark Knopfler, you're going to need a quality shoe Make sure you're used to them, and have some bandaids or moleskin handy.

Good luck with your hike!