In this episode, I discuss some simple strategies hikers and trekkers can apply to strengthen up their ankles and bulletproof them from injury on the trail.

You will learn:

• Why ankles sprains are so common in the world of hiking
• Why just because your ankle 'feels' better doesn't mean it is properly recovered
• Why high top boots might not be the magic solution to ankle sprains that you think
• The simple 3-step process to properly rehab from an ankle sprain and bulletproof your ankles from future injury

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Need help to bulletproof your ankles, knees and legs while hiking? Check out the Online Summit Program.

In this episode, I share some simple strategies a hiker or trekker can apply while on the trail, to help aid muscle recovery, reduce muscle soreness and prevent injury.

Physical preparation and fitness is so incredibly important for your chances of a safe, enjoyable and successful trek. However, if you have already been training, or you genuinely don't have time to get in shape, today's episode shares with you some simple strategies which can significantly improve your chances of success.

You will learn:

• Why self-care can give you such a leg up while doing multi-day hikes or treks
• A few trail friendly options which you can use for 'self-massage' while on the trail (and how best to do this)
• How and why hydration makes such a difference to both your performance and comfort on the trail (plus how to ensure you never get dehydrated)
• The simple piece of gear (which I recommend to ALL hikers) which can significantly improve your bodies ability to recover and repair (which takes absolutely zero effort at all to use)
• An often-overlooked factor which can make or break your chances of adapting to the trail and finding your 'trail legs'

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Need help to get fit, strong and resilient for an upcoming hike or trek? Check out the Online Summit Program.

Inside this episode I discuss some simple, practical and effective strategies to improve your mental strength while hiking.

Mental strength is an interesting topic. Because everyone knows it is important, but no one really knows what you can do to improve it...

Until now. Inside this episode you will learn:

• Why the standard recommendations for mental strength on the trail just don't cut it
• How to create yourself a 'lifeline which you can lean on, when things get tough
• The most important word you need to understand to stay focused in any situation
• A simple process (used by world class athletes) which can prepare you to tackle anything on the trial
• An easy trick to get yourself through even the most monotonous situations
• An often overlooked factor which significantly affects your mental outlook on the trail

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Need help to get fit, strong and resilient for an upcoming hike or trek? Check out the Online Summit Program.

Inside this episode, I discuss (from a coaches perspective) why I don't believe that hiking is the best way to train for hiking.

All to often, this phrase is parroted around in the hiking community. And in my opinion, it often does more harm than good...

You will learn: ✔️Why I take such a big issue with the comment "hiking is the best way to train for hiking" ✔️ Seven times when hiking is NOT the best way to train for hiking (and what to do instead) ✔️ Why you need to be SMART if you are carrying a few extra kilos or have a history of injury ✔️ Why hiking ISN'T going to stop you huffing and puffing up hills And much, much more.

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Need help to get fit, strong and resilient for an upcoming hike or trek (without having to spend all your time on the trail...)? Check out the Online Summit Program.

In this episode, I chat with Holly Edstein - a registered dietician who is incredibly passionate about bringing factual and evidence-based information to the nutrition world.

We chat about all things nutrition for hiking and trekking and she helps clear up many topics which are very misunderstood in the adventure community. Inside this episode we discuss:

• Why you would be a fool to trust the majority of nutrition advice you see on Instagram
• The #1 source of fuel a hiker should focus on before and during a hike
• Why sufficient iron is so important for hikers and trekkers (and what population are at higher risk of deficiency here)
• The everyday 'supplement which can have a massive benefit to your trail performance
• Should you be worried about 'sugar crashes' from common hiking foods?
• What "the sprinkles, on top of the icing, on top of the cake" is when it comes to sports nutrition
• Why dehydration can have such a massive impact on your performance on the trial (and an easy plan to avoid this!)
• What hyponatraemia actually is (and best practices to avoid it while on the trail)
• A few simple nutrition tips to ensure you don't get sick on the trail
• What fat-adaptation actually is... the underlying theory behind why this nutrition strategy is so popular right now... some potential benefits of fat adaptation and some major drawbacks... one common mistake many people make while trying to implement this nutritional strategy... and much, much more!

Holly Edstein is a registered dietician, who works with the NSW Institute of Sport and the Sydney Roosters. You can find her on Instagram at @thehollysticdietitian

= To find the Glycemic Index reference list of foods mentioned in the episode, you can go here: NSW Institute Of Sport GI Reference

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Want to learn more about how to best prepare for a hiking, trekking or backpacking adventure? Check out The Online Summit Program.

So you have a trek planned...but you also work a 60 hour week... And have a family to look after... And have a social life... And somewhere in there, you want to allow some time to relax and unwind... So how are you expected to spend hours every day walking? One issue with traditional trek preparation programs is that they are the furthest thing away from 'time-efficient as is possible. And while it is true that in order to BEST prepare for a trek - you need to get some serious training hours under your belt... But what if that is not possible? What if the most you can genuinely commit to was, say, 30 minutes a day?

Well, I have you covered. Inside this episode of the Training For Trekking podcast, I share with you some strategies which will help you prepare for your trek, with the smallest time commitment possible. It definitely isn't the BEST way of doing things.

And it probably won't get you in a position to 'enjoy every second' of your trek... But it will get you through! Inside this episode you will learn:

• How my client Anneke got ready for Kilimanjaro in just 30 minutes a night
• A few simple ways to combine your training with your social life
• The only time that I recommend high-intensity interval training (HIIT) for trekkers
• Some sneaky ways to cram some extra kilometres into your week

== Looking for a fully comprehensive and personalised training package to get yourself fit, strong and resilient for your trek? Check out the Online Summit Program.

In this episode, I chat with Trevor Builder - a high altitude trekker with some serious ambitions! We chat about different approaches to training for trekking, tips for high altitude and practical advice for aspiring adventurers.

Inside this episode we discuss:

• The value of following a strength and conditioning program when preparing for a trek (and why it is orders of magnitude more effective than just 'getting fit')
• The key to overcoming any rock scrambling or hopping you have ahead of you (Spoiler: he is NOT a fan of trekking poles for this...)
• A great strategy to keep you focused on the trail (which will surprise you with its effectiveness!)
• Some time proven favorites to snack on at altitude (and why food choices for altitude aren't as simple as you would first think...)
• A quick list of tips to help your acclimatisation at high altitude (and why simulated altitude training is NOT the solution here)
• Some must do recommendations for any first time trekker (which will give you a HUGE advantage on the trail)

Trevor Builder is a high altitude adventurer and one half of Cut Lunch Adventures and Project Base 8000. He and his partner are currently on a mission to trek to the base camps of the world's 14 highest mountains over 8000m - by 2020. They both train at Joe's Basecamp. Can can find Trevor on:

• Facebook
• Instagram
• Twitter

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Want to find a Strength and Conditioning Program to help you prepare for your trekking? Check out the Online Summit Program.

In this episode, I interview Lee Welton from Trailside Fitness, who is a personal trainer, physical therapist assistant and lifelong backpacker. In the value-packed episode, we cover everything from training for hiking, to injury prevention, to nutrition on the trail to mental strength strategies. This is a MUST listen to episode for anyone planning a significant hike or trek.

In this episode you will learn:

• The number one reason people fail on a long distance hike
• A sneaky way to add some more 'training volume' into your day (which involves minimal effort, sweating or time)
• One of the only times when HIIT is essential in your preparation
• Why relying on running in your training isn't a great idea
• Why you need to STOP stressing about your gear and START focusing on your preparation
• A few simple strategies to help with 'mental toughness' on the trail
• How to avoid the 'post trail' blues
• Some golden advice if you are dealing with the dreaded plantar fasciitis
• Five different alternatives for a foam roller which you can use on the trail
• Lee's favourite hiking workout (which requires zero equipment)
• A very interesting reason why starting your preparation EARLY is essential
• And much, much more!

Lee Welton is a Physical Therapist Assistant and a personal trainer by trade. Based out of Seattle, he helps hikers with injury prevention, training, nutrition, and recovery to help you get ready for adventure! You can find Lee at:

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

Some people love it, some people hate it. But is training in the gym something hikers and trekkers should be doing? Or should you be doing all your training outside? This is a subject that comes up from time to time, but it never gets a through and unbiased discussion. So today I explore both the good and bad of training in the gym vs training outside.

• The four aspects of fitness which EVERY trekker needs to be working on
• The positives and drawbacks of training outside for trekkers
• The pros and cons of using training in the gym for hikers and trekkers
• My opinion on where trekkers should be doing their training

Want to learn more about how to get fit for trekking and hiking? You can find dozens of free articles all about training for these adventures at: https://www.summitstrength.com.au/

Trekking isn't a walk in the park. It is a challenge worth taking seriously! And you need to ensure you are doing the right things in your preparation to get yourself ready!

But don't worry! Inside this episode I share a list of 10 essentials EVERY trekker needs in their preparation. So you can be sure you are ticking off all the right boxes, and you are giving yourself the best chance of a safe, enjoyable and successful adventure!

You will learn:

• The 3 essential training methods which should be part of every trekkers preparation
• Natures super simple 'hack' which will bulletproof you from illness
• How seeing a specialist before a trek can save you A LOT of time, money and stress
• Some simple things you can do in front of the TV which can aid your training dramatically
• An easy way to maintain motivation if your trek is a long way in the future

To find the goal setting video mentioned in the episode: https://www.summitstrength.com.au/blog/goal-setting