In this episode, I interview Lee Welton (the founder of Trailside Fitness) and we discuss how to best prepare and train for a major thru-hike.

Completing a major thru-hike sits on many hikers 'one day list'. Whether it is the Pacific Crest or Appalachian Trail in the USA, the Te Araroa Tramp in New Zealand or the Shikoku Pilgrim's Trail in Japan - every hiker has dreamed about conquering one of these major adventures.

But while there are hundreds of articles, podcasts and videos around how to plan these adventures, what to pack and how to figure out logistics... there seems to be a massive black hole when it comes to quality training advice.

So today, I have Lee Welton (the founder of Trail Side Fitness) back on the show, to discuss all things preparing and training for a thru-hike. Inside this episode:

• The 3 big priorities every hiker should consider when preparing for a thru-hike
• An iron-clad argument why thru-hikers should not just 'get fit on the trail'
• What the 'perfect' training week would look like for a thru-hiker
• Some easy to do ideas on how to prepare for elevation (when you don't have any hills or mountains to train on)
• A few simple ways to 'sneak' some extra training into your week (when you are incredibly short for time)
• Should thru-hikers try to continue their training while on the trail?
• Some areas of mental preparation an aspiring thru-hiker should seriously consider (which can make or break your hike after weeks on the trail)

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Mentioned in the episode:

• Self-Care Guide For Hikers Ebook: shorturl.at/adfhK
• Mental strategies for hikers book: https://thetrek.co/appalachian-trials-book/

You can find Lee:

• Website: https://trailsidefitness.com
• Facebook: https://www.facebook.com/trailsidefitness/
• Instagram: https://www.instagram.com/trailside_fitness/

Want to get fit, strong and injury-free for your thru-hike? Check out The Online Summit Program

This episode shares with you my simple, 3-step formula for overcoming and preventing lower back pain during hiking and everyday life.

There is nothing more debilitating, more frustrating and more stressful then lower back pain while hiking.

That jolting pain during descents.

That heart-pumping anxiety whenever you step in a pothole or have a slip, stumble or slide.

That constant ache during a day on the trail, which distracts you from the beautiful thing around you.

Lower back pain is an easy way to such all the enjoyment out of a day on the trail.

So today, I talk you through my process to help reduce the incidence of lower back pain, whether it is for the trail or simply your everyday life.

You will learn:

• Two areas of mobility which are CRITICAL for anyone experiencing lower back pain
• The single most important muscle group to develop and strengthen when experiencing lower back issues while hiking (plus a few of my favourite exercises to help here)
• What 'core stiffness' is and why it is important for lower back pain (plus how it is different than traditional 'core strength')

Want to join the 5-Day Back Pain Challenge?

You can find out all the details, and join up, here: https://www.summitstrength.com.au/back-pain-challenge.html

In this episode, I discuss how hikers can best train at home or in the outdoors, to get themselves fit, strong and resilient for their future adventures. With the current crisis, many hikers are choosing to train away from the gym (by choice or necessity). Which is fair enough! But, often the 'knee jerk' reaction to this type of training by hikers, is to return to the basics... i.e. lots of walking and endless squats and lunges. Which is not an incredibly effective way of training. So today, I share with hikers how to utilise home and outdoor workouts, to best replace their gym workouts, in order to not only maintain their fitness but ensure they continue to get fitter, stronger and more resilient, during these trying times. You will learn:

• A few easy ways to ensure your strength training keeps you moving forward when training at home
• A simple trick to avoid sore feet and knees when doing stair training
• An often overlooked method of training for hiking, which can be a great addition to your outdoor training (plus it can be great fun!)
• How to create a home cardio circuit if you are in home isolation (Note: this is MUCH more specific to hiking then your regular HIIT workout)

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Need some help putting together a home and outdoor training plan for the trail? Contact me at www.summitstrength.com.au/contact

In this episode, I interview Kyle Kamp from Valley To Peak Nutrition, to discuss some practical and actionable nutrition strategies for hikers who follow some variation of plant-based eating.

Whether you are a vegan, vegetarian or just eat a high percentage of plant-based foods, there is no doubt there are many hikers and adventure athletes out there following some type of plant-based eating.

Unfortunately, however, the quality of information out there for hikers around these nutrition philosophies leaves a lot to be desired...

And all too often, this can lead hikers to see limitations in their physical performance while hiking and training.

So today, I have Kyle (an accredited dietician who specialises in hikers) back on the show, to share some science-backed and practical nutrition strategies for plant-based hikers.

You will learn:

• A few key areas which plant-based hikers need to be aware of (which can have some massive consequences to your energy, recovery and performance while hiking)
• How much fuel a hiker needs to consume while on the trail (hitting this will keep your energy levels high, your mind focused and your mood good!)
• A range of simple snacks for plant-based hikers, which can SKYROCKET your performance on the trail
• A simple formula for any hiker, to plan their post-exercise fuel (to ensure your body has everything it needs to kickstart the recovery process)
• Sugar crashes: should you worry about them on the trail?
• How hikers can both lose weight AND perform at their best on the trail (this common-sense recommendation allows you to get the best of both worlds)

Need some help getting fit, strong and injury-free for the trail? Check out The Online Summit Program

Today I share with you a simple, long term approach to training for hikers.

Often I find myself talking about preparation for hikers who are 16, 12 or 8 weeks out from their adventures...

But what if you are 12 months out? Or 18? Or two years? What can you do then? Because following a structured plan for this time (for most) is a recipe for boredom and burnout... Instead, you want to ensure you continue to build your training fitness over this time - while keeping things more flexible and interesting!

Inside this episode:

• The two areas of fitness hikers should focus on during long term training (plus two areas which you should avoid)
• How to plan out your training week (which will ensure you keep your training goals realistic)
• A simple, long term approach to strength training (which will ensure you are continually getting stronger for the trail, every single month)
• An easy way to keep your conditioning training fresh, enjoyable and interesting
• The right time to switch to a structured preparation plan

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Need some extra help putting together a long term training plan for your hiking? Check out The Online Summit Program

Today, I share a few training options for hikers, when the weather is too horrendous to hit the trail.

All too often, the weather can get in the way of our hiking. Rain, storms, hail, snow. Even extremely hot weather can limit us on the trail...

Traditionally, when faced with this, hikers like to say "there is no such thing as bad weather, only bad clothing" or "you'll be hiking in all weather so you train in all weather".

But what if you simply don't want to hike in the rain? What can you be doing instead?

Well today, I share with you a few simple ideas on how to train for a hike, when the weather is too bad.

You will learn:

• A few easy workout ideas for the gym (plus some examples of how to match it to particular hiking 'challenges)
• A weather proof option of training for elevation (which can be a lot more interesting than sitting on the stairmill!)
• A simple structure for a home workout (a great option is you don't want to leave the comfort of your home!)

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Need some help getting fit, strong and injury-free for the trail? Check out The Online Summit Program

In this episode, I share with you the single most important mental preparation tip for a challenging hike, trek or mountaineering adventure.

If you follow this tip, you can feel confident that you are ready and able to tackle the major challenges your upcoming adventure will throw at you.

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Need some extra help getting physically and mentally prepared for an adventure? Check out The Online Summit Program

In this episode, I discuss my system of training hikers for a challenge hike (such as 50km in 24 hours). There are so many amazing hiking challenges out there. Whether it is 50km in 24 hours, 100km in 48 hours or anything in between. They are a great goal to aim for, can be an amazing social event and, of course, raise money for so many amazing charities.

But I have one major issue with them... So many of these (which I have seen at least) come with absolutely ridiculous recommended training plans.

Which just throw together outrageous amounts of training kilometers, with no thought to injury risk or time-efficient training.

So today, I discuss my simple system to prepare for a challenge hike (which you doesn't involve dedicating your entire life to walking...)

You will learn:

• How to plan your hiking training (including exactly how many kilometers you need to aim for before your event)
• One incredibly important tip on how to prevent aches, pains or unnecessary fatigue while training for these hikes
• How most preparation programs get strength training wrong
• A few great options for hiking specific conditioning to do during the week (which will take 60 minutes or less)
• What a 'perfect' week of training would look like

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To apply for the training program offered in this episode (which comes with a 100% money-back guarantee!) you can go here: www.summitstrength/challenge.

In this episode, I recommend some physical and mental strategies to prepare for the challenge of hiking over uneven and rough terrain. Whether it is mud, scree, traverses, rock hopping, river crossings, roots or just generally rough terrain, sometimes hiking definitely ain't a walk in the park!

For some, these challenges are just part of the fun. But for many others, these can cause a serious amount of stress, worry and anxiety.

So today, I share with you some simple and effective strategies to help prepare yourself for uneven terrain on the trail, whatever it may be.

You will learn:

• Two areas of physical preparation you NEED to work on if you struggle with uneven terrain
• Why I don't recommend unstable surface training (i.e. swiss or Bosu balls) for hikers
• A breathing technique to help you reduce stress when faced with a tricky bit of terrain
• A simple trick to keep you focused when tackling challenges sections of the trail (plus an embarrassing story of when I forgot to do this...)

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Need some extra help getting physically prepared for a rough trail? Check out The Online Summit Program

This episode is specifically talking to those who are training for a significant trail adventure in the near future (and want to do it pain-free!)

Joint pain while training for a hike, trek or a mountain adventure sucks. And unfortunately, it is so incredibly common. Whether it is foot pain (like plantar fasciitis), shin pain (shin splints), knee pain (hikers knee), hip pain or lower back pain - almost every hiker has struggled with one of these the past.

But, no matter what your specific pain in, there one thing which just about any hiker can do, to significantly reduce the chance of this ruining your training and your adventure.

You will learn:

• The one common mistake my client Andrew was making in his training which was causing his issues
• The reason traditional trek preparation programs lead to so much incidence of injury
• A simple recommendation which can dramatically reduce the chance of overuse injuries
• My personal recommendations on the 'perfect training week' for most hikers

Mentioned in the episode:

The Training For Hiking And Trekking Facebook Group

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Need some help getting fit, strong and pain-free for an adventure? Check out The Online Summit Program