The Training For Trekking Podcast

In this episode, I share a powerful strategy which you can apply to improve and upgrade your hiking training, no matter what your current situation is. Quite often hikers get caught up chasing the idea of 'the best'. What is the best type of training? What is the best number of days to work out? What is the best diet for the trail? But sometimes when we end up chasing 'the best' we don't end up doing anything at all... To combat this, in today's episode, I share with you a simple and effective strategy, which I use in my coaching, which can guarantee you will improve your training (without overwhelming you). You will learn: Why chasing 'the best' doesn't work very well for most hikers How to use 'the continuum method' (which I base much of my coaching off) Some simple ways to upgrade your training (including strength training, exercise classes, mobility and core training) == Need some extra help getting the most of your training? Check out The Online Summit Program

In this episode, I discuss a few simple strategies on how a hiker can avoid the dreaded post-trail blues. One of the hardest parts of any adventure is coming back home. Back to the monotony of work... endless social commitments... emails... phones... tv... stress. After experiencing so much magic and peace on the trail, it is no surprise so many hikes struggle emotionally when they return to reality. And while this is incredibly common, there are things you can do to prevent this. To prevent the post-trail blues. To keep the magic alive. And to keep you moving forward happy and positive into the future. And in this episode, I share a few of my favourites. You will learn: The single most important thing a hiker should do in the week they return from the trail Why you shouldn't take 'resting and relaxing' overboard when you get back home A few simple ways to keep the trail magic alive in your life Why taking 30 minutes of 'me time' each week can make a world of difference to your mental state How taking action on one small thing can keep you positive and happy until your next adventure == Need some help getting fit, strong and resilient for your next adventure? Check out The Online Summit Program

In this episode, I explain how hikers, trekkers and mountaineers can get strong, without putting on any extra weight in muscle. Strength training is amazing for hikers. Everyone should be doing it. But one common objection I hear is that hikers don't want to put on extra weight in muscle, which they will then have to carry around on the trail. And considering how obsessive the hiking community can get over reducing pack weight, this is fair enough... But there is a solution! In this episode, I talk you through a science-backed approach to getting strong without putting on muscle. You will learn: The science behind getting strong (without muscle gain) Why the common recommendation for avoiding weight gain during strength training is simply rubbish Some simple training prescriptions a hiker can stick to in the gym, to ensure they get phenomenally strong (while not putting on a gram of extra weight!) Why nutrition plays such a big role in this strategy (and what you need to do to maintain performance while preventing weight gain) People mentioned in this episode: - Kyle from Valley To Peak Nutrition === Need some help getting fit, strong and resilient for your trekking adventures? Check out The Online Summit Program

In this episode, I discuss some practical strategies a trekker can use to best prepare their body for the rigors of hot weather hiking. Hiking in the heat can be seriously tough... Whether you are thru-hiking through the desert on the Pacific Crest Trail, trekking through the jungles of Borneo or simply hitting some day hikes in the summer sun, high temperatures really add an extra element of challenge to your adventures. But while hikers all over the world have to contend with this, there isn't a huge amount of practical information on how to prepare your body for the rigors of this environment. So that is what this episode is all about. To give you some simple, practical and effective strategies, which you can use to give yourself the best chance possible of a safe, enjoyable and successful, hot weather trek. You will learn: Why exercising in the heat is SO tough (we all know it makes things harder, but do you actually know why?) What heat acclimatisation is and how it can help an aspiring trekker Some simple (and practical) strategies a hiker can use to help their body adapt to their heat Why working on your fitness prior to a hot weather trek is even more essential than a normal adventure A few effective tips which will help you stay hydrated while hiking in high temperatures (Hint: using thirst as a guide isn't always a great strategy here...) === Need some help getting fit, strong and resilient for your trekking adventures? Check out The Online Summit Program

Today I discuss how you can best prepare and train for a high altitude hike if you don't live near any mountains. High altitude trekking has captured the imagination of so many people around the world. Who hasn't daydreamed at some point of standing at the top of Kilimanjaro? Or of conquering the pilgrimage to Everest Base Camp? But, while most of us have the opportunity to prepare physically before a hike or adventure, no matter what we do, or what experience we may have, there is always one factor which is unknown. Altitude. For the lucky few, preparing for a high altitude hike will simply involve doing a few training hikes on smaller mountains, at moderate altitude. But what about the rest of us? Who don't have any mountains to train on? WHo doesn't have a chance of getting up high before a trip? And whose acclimatisation journey will only start the once you actually hit the trail? Well, that is what today's podcast is all about. To give you some clear information and direction on how you can best prepare your body for a high altitude hike if you live at sea level. Now to be clear, the strategies I talk about are definitely are not foolproof! And your chances at altitude will ALWAYS be mainly affected by the time you have to acclimatise and your genetics.... But beyond that, this episode will give you some practical information to use in your training, which might give you that extra nudge towards high altitude success. You will learn: The number one most important element of fitness you need to work on when preparing for a high altitude trek Why the statement 'there is no correlation between fitness and altitude sickness' is only half true... A simple breathing technique which can be quite effective for high altitude hikers (yes, I know I pronounce this wrong!) A proven progression plan on how to train your breathing Three areas of training which I DON'T recommend high altitude hikers focus on (no matter what some 'experts' say) === Want to get fit, strong and resilient for a high altitude hike? Check out The Online Summit Program

In this episode, I discuss my simple (and proven!) formula on how to prepare your body for an elevation gain hike, if you live at sea level. One of the most common questions I hear is "Where I live is about as flat as a pancake, how can I get ready for a mountain trek?" And unfortunately, the common answers I hear usually fall a bit short... While things like "hit the stair master", "get your legs strong" and "climb some stairs" are definitely not wrong... to BEST prepare yourself for an elevation gain hike, you need to use a little more thought. So today, I share with you the simple process in which I use for my clients, which can get you fit, strong and resilient to handle any elevation your hike may throw at you (and which doesn't require a single mountain to train on!) You will learn: Two essentials you need to cover when doing your trek training (this is so crucial if you only have flat tracks to train on) A simple strength training plan which will help any elevation gains feel like an absolute walk in the park! The BEST strength training exercise a hiker can do to prepare for elevation (which is perfect from absolute novices all the way to lifelong lifters) Two types of conditioning workouts a hiker should consider when training for an elevation gain hike A range of hiking specific cardio options which will be your best friend if you live at sea level === Want to some help putting this all together into a comprehensive hiking training program? Check out The Online Summit Program

This episode will tell an aspiring trekker exactly what they need to do in their training to get fit, strong and resilient to conquer the Kokoda Trail! The Kokoda Trail is a pilgrimage for Australian trekkers. Renowned for its rough terrain, stunning landscapes and it's wartime history, it is something which has sat on so many hikers bucket list for years. But while we know it is a serious physical and mental challenge, unfortunately, the majority of the training advice out there for this adventure is sub-par (to say the least!) Until now. Once you listen to this episode, you will have a clear understanding of exactly what you need to do to training for the Kokoda track. You will learn: The 4 major physical demands of the Kokoda Track (which you need to ensure you cover in your preparation and training) Why you would be crazy not to train for Kokoda (or any other trek for that matter) Why I don't recommend you 'just go out and hike' (and why following a structured strength and conditioning program is the BEST course of action) How to plan your trek training before Kokoda (so it can be the MOST effective at improving your fitness with the LEAST chance of injury) Why strength training before Kokoda is an absolute MUST (plus some simple rules to get the most out of this) What 'cardio' training I recommend before Kokoda (Hint: It's not High-Intensity Interval Training!) How to prepare for the hot and humid weather of Kokoda (a few simple tips which can make a massive difference to your comfort and performance on this tropical trek) How to 'self-treat' any aches, pains or niggles which creep up while on the track (which you can do with your water bottle or trekking pole!) Some dead simple nutrition advice (which every Kokoda trekker needs to be aware of!) == Need some help getting fit, strong and resilient to conquer the Kokoda Track? Check out The Online Summit Program

In this episode, I discuss a number of popular training methods in the hiking and adventure community which are entirely overrated. When you are training for a hike, trek or mountain adventure, there are a million ways to go about your preparation. Some of them are good. Some of them are bad. And some of them sound good in theory, but in actual fact are not worth your time... You may see plenty of people using these methods in their training... you may see lots of 'experts' recommending them on the internet... but after listening to this episode, you will understand why people do these things and why they are best avoided. You will learn: A common recommendation for endurance athletes which is entirely unnecessary for hikers and trekkers The most well-marketed fitness fad in recent years (which is the equivalent of taping up your mouth and breathing through a straw) An incredibly popular training method which is not very effective for hikers and trekkers A nutrition strategy which is best left for hardcore mountaineers A common mistake hikers make which may be severely compromising the benefits of your strength training The single worst exercise in the entire fitness industry (and why there are absolutely zero reasons a trekker should ever do this, no matter what your trainer may say...) You can find the Training For Hiking And Trekking Facebook group here: https://www.facebook.com/groups/trainingforhikingandtrekking/ == Want to know EXACTLY what you should be doing to get fit, strong and resilient for the trail (without fads, gimmicks or needless complexity)? Check out The Online Summit Program

In this episode, I interview Mark Walters, an experienced hiker, outdoor enthusiast and physiotherapist and we discuss a broad range of subjects to do with injury, training and hiking. Injury while hiking and trekking are incredibly common. Things like knee pain, sprained ankles, tendon issues and back pain are common complaints from the trail. Unfortunately, the common advice around preventing and dealing with injuries for hikers often falls well short of the mark... So today, I chat with Mark and he shares some incredibly practical and valuable knowledge around training for the trail, preventing common mishaps and injuries while hiking and the value of seeking professional help when dealing with this. You will learn: Why reducing your pack weight ISN'T the golden solution to preventing injuries (and why it can potentially INCREASE your risk) What the #1 best thing you can do to prevent injury while hiking (Hint: it isn't stretching!) Some incredibly practical advice on how to prevent tripping while hiking The good, the bad and the ugly of zero drop shoes for hikers A few tips on how to start incorporating strength and conditioning training into your week (even if you are very hesitant) Why you should consider getting early diagnosis and treatment from a physio (rather than rely on the 'wait and see' approach) == You can find Mark here: Website Instagram Facebook == You can join the Training For Hiking And Trekking Facebook group here == Studies referenced in this episode: A Systematic Review of the Effects of Physical Training on Load Carriage Performance The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. The impact of footwear and packweight on injury and illness among long-distance hikers (PCT) == Need help getting fit, strong and resilient for your trail adventure? Check out The Online Summit Program

In this episode, I discuss a range of simple strategies a hiker, trekker or mountain adventurer can use when they are struggling with motivation to train. Training motivation is always a tricky thing. And when you have a significant trek, hike or mountain adventure in the future, sometimes it simply can be tough to remain focused and motivated to train, for months at a time. But when this happens, the very worst thing you can do to is to beat yourself up or make yourself feel guilty. This is a short road to ruin. And on top of this, simply trying to 'force yourself' through workouts will only work for so long... Instead, you need to be flexible. You need to understand what you can do, to help support and nourish your motivation and training, without putting unnecessary pressure on yourself. So today, I share some simple strategies for you to use, for when you are feeling flat and unmotivated to train. You will learn: What the 'one thing' workout is (and why it is my 'go-to' strategy when I am feeling a bit flat myself) Why understanding the reason WHY you want to hike, can be key to your training motivation (plus a simple strategy on how to discover what this is) A few super simple strategies (which anyone can apply) which can immediately make your training feel fresh and exciting again! The most important rule to follow if you decide you need to give training a miss (seriously, do not skip this!) == Need help getting fit, strong and resilient for your hiking, trekking or mountaineering adventure? Check out The Online Summit Program

In this episode, I interview Lisa Wilkes, a lifelong trekker and incredibly knowledgeable podiatrist. She helps clear up many of the misconceptions around feet which commonly get passed around in the hiking community. When it comes to hiking, your feet are your best friend. But, unfortunately, foot issues are incredibly common in the adventure community. And even more unfortunate, is that there is SO much misinformation around these topics in the hiking world... Subjects like how to deal with plantar fasciitis, how to prevent shin splints and the use of orthotics are some of the common subjects which get absolutely butchered. So to clear things up, I invited Lisa on to the show, to help share her specialist insights on a number of these topics. We discuss: Plantar Fasciitis (and why you have absolutely no hope of trying to self diagnose it on the internet) What orthotics are good for (and what they are not so great for) A few signs you may need to invest in a new pair of shoes or boots Dealing with weak ankles while hiking Shin splints (what they are and how to manage them) How best to prevent and treat blisters And much, much more You can find Lisa at: Website Facebook == Need help getting fit, strong and resilient for your trail adventure? Check out The Online Summit Program

In this episode, I discuss how you can get fit, strong and resilient for a significant hike or trek (if you are carrying a few extra kilos around the middle). Hiking and trekking are sports for all body shapes and sizes. There should be no exclusion in these amazing activities. And everyone should feel comfortable aspiring towards any adventure they have their heart set on. But let's face it, if you are carrying a few extra kilos, hiking and training can really grind you up. And unfortunately, the majority of training information around hiking out there is designed for the smaller framed hiker. And if you are carrying a few extra kilos around the middle, and try to follow this advice, you are just asking for trouble... In this episode you will learn: Why trying to follow a 'traditional' hiking or trekking training program, is not a good idea A simple way in which you can improve your aerobic fitness, without running the risk of breaking down with overuse injuries A very important rule to follow with your hike training (if you want to ensure continual improvement WITHOUT pain, injury or burnout) Two pieces of gear you NEED to get right if you are carrying a few extra kilos around the middle... A dead-simple nutrition tip which can do wonders for a hiker who is trying to manage their weight == Need some help getting fit, strong and resilient for your adventures (while ensuring you stay pain free, healthy and happy)? Check out The Online Summit Program

In this episode, I interview Kyle Kamp from Valley To Peak Nutrition and we discuss all things nutrition, hiking and adventure. The world of nutrition is incredibly complex... and the world of trail nutrition is no different! And with so many opinions floating around out there on every subject imaginable, who should you believe? Well I can safely say that Kyle is your man here. He is a registered dietician, a passionate hiker and an absolute fountain of knowledge when it comes to eating and the trail. In this interview, he shares some absolute gold which can help everyone from the weekend hiker to the hardcore mountaineer. You will learn: Why spending some time thinking about nutrition can play a significant role in your enjoyment on the trail How restricting certain food groups can impact your performance on the trail One subject in the trail nutrition world which commonly gets absolutely butchered A few simple ways to ensure you get enough iron while on an altitude adventure (including an amazing trail mix recipe!) Why hydration is such an important consideration if you are trekking at altitude Why listening to 'grandmas advice' could be your best bet when it comes to illness Is there a way to speed up recovery while sick? And much, much more... Find Kyle online: Website: https://www.v2pnutrition.com Instagram: https://www.instagram.com/v2pnutrition/ Facebook: https://www.facebook.com/v2pnutrition/ == Need some help with your strength and conditioning development before an adventure? Check out The Online Summit Program

In this episode, I discuss a number of common training mistakes I see again and again and again in the adventure community (and what to do instead). When it comes to training for hiking or trekking, there is a lot that goes into successful preparation... There is the training itself, there is getting your head around nutrition, there is making sure you don't get sick, that you can sleep well both on and off the trail and much, much more. But beyond this, there are many things which I see over and over and over again in the adventure world, which are actually detrimental to your training, your hiking and your long term success. And in this episode, I share my top ten. You will learn: Why 'hoping for the best' is a terrible attitude for an aspiring adventurer to have. How ignoring this one crucial element of your training can be serverely limiting your progress The most common mistake I see hikers and trekkers make when choosing a training program One area of preparation which hikers really need to stop obsessing over And much, much more Episode mentions: Creating your own warm up === Need help getting fit, strong and resilient for your upcoming adventure? Check out The Online Summit Program

In this episode, I share with you some very specific workout routines which a hiker, trekker or mountaineer can use to improve their performance on the trail. Today we are diving into the specific training methods you can use in your preparation, to get you 100% ready to conquer your adventure. So if you are looking to improve your endurance, strength or speed, you will know exactly how to do it! You will learn: Two incredibly effective ways to develop your muscular endurance (and defeat the dreaded 'leg burn' when going up elevation) A couple of slightly unconventional ways of developing maximal strength (which doesn't involve lifting a single weight!) A sure-fire way to improve your walking speed (so you never have to worry about holding up the pack again!) A brutal way of training your mental strength (which barely anyone in the world will have the stomach for... but is a good option to get you ready for summit day!) == Need help putting these workouts into a comprehensive program to get you fit, strong and resilient for the trail? Check out The Online Summit Program

In this episode, I discuss EXACTLY what a hiker or trekker can do in their training if they always get out of breath during ascents. One of the most common questions I hear from trekkers is "I am fine while hiking on the flat. But the second I come to a bit of elevation, I turn into a red faced, sweaty, out of breath mess... What can I do to stop this?" Well if this is you, I have some bad news for you... no matter how much you hike, this probably isn't going to change. But that doesn't mean you have to accept it! If you follow the advise in this episode, you can turn those ascents from a heart pumping, gasping affair into your strongest section on the trail! You will learn: Why only hiking on the weekends is just not enough to improve your fitness Two simple types of aerobic workouts I HIGHLY recommend you incorporate into your week How strength training can turn any type of elevation into a walk in the park The type of training (which I usually am firmly against for trekkers!) which can be very useful in this situation A handy breathing technique which can help you stay in control on those hills (plus a simple progression on how to train it!) == Want to learn how to create your own strength training workout? Check out this article: https://www.summitstrength.com.au/blog/training-for-trekking-creating-your-own-strength-workout == Need some expert help to get fit, strong and resilient for the trail? Check out the Online Summit Program

In this episode, I discuss some quick strategies and tactics a hiker or trekker can apply to overcome many common problems on the trail. While consistency, time and patience should be the cornerstone of overcoming any problem a hiker may be facing (in areas such as fitness, injury prevention, nutrition etc) sometime people just want solutions now... which is fair enough! So today I share with you a few easy (and quick!) solutions to a few very common hiking problems. You will learn: The simple 'performance aid' which every hiker should take advantage of! Two fantastic breathing techniques which are amazing for any hiker or trekker to learn A simple way to 'self treat' many types of discomfort or soreness you may experience on the trail How to avoid the dreaded 'calf burn' when hiking uphill My personal recommendation on how to fix common foot pains associated with hiking (such as the dreaded plantar fasciitis!) == Need help getting fit, strong and resilient for your hiking and trekking adventures? Check out The Online Summit Program

In this episode, I discuss some simple (but often unmentioned) strategies on how to delay and prevent fatigue while hiking. You will learn: The single most important tip I know which can prevent early fatigue from clouding your time on the trail A couple of handy 'supplements' which every hiker should carry on the trail What you need to avoid doing when you come to difficult and strenuous sections of the trail Why mental fatigue and stress can significantly impact your physical performance on the trail (plus a few pieces of advice on how to minimise this) One of my all-time favourite techniques which I believe every hiker should learn, practice and apply == Need more help to prevent fatigue and allow you to fully enjoy your adventures? Check out the Online Summit Program.

In this episode, I discuss how a hiker or trekker can prepare their bodies to handle an often unmentioned part of the trail, descents. Descents are tough. Shooting pain in the knees... crushed toes... slips, stumbles and falls... some serious amount of mental drain... and uncontrollable jelly legs... And while any experienced hiker will know they are nothing to be laughed at, there doesn't seem to be much information about how to prepare your body to handle them. Until now. Inside this episode you will learn: Why descents and downhills are SO outrageously tough on the body and mind A simple trick in the gym which can help you say goodbye to jelly legs on descents forever My absolute favourite exercise to prepare the body to tackle downhills A critical point which many people overlook when training for elevation A few simple suggestions to help you survive this type of training == Need help to get fit, strong and resilient for an upcoming hike or trek? Check out the Online Summit Program.

In this episode, I discuss 8 simple training and hiking tips for trekkers who suffer from knee pain. You will learn: What the 'heel push' technique is (and how it can immediately relieve your knees on certain sections on the trail) A simple training recommendation (used by professional athletes around the world) which will dramatically reduce the likelihood of you pulling up sore and in pain after hiking One often-overlooked strategy which can make a MASSIVE difference to your knees during both training and hiking A common-sense recommendation to prevent you hurting yourself (which unfortunately, isn't common practice) And much, much more == Sick of knee pain ruining your hiking adventures? Download the free Hiker's Knee Prevention Guide (with 12-week training program included!) Download The Guide

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 == 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' == 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 == 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. == 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 = 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 === 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. In this episode I discuss: 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

While trekking at high altitude, what you put in your mouth can play a significant role in keeping you happy, safe and successful on the mountain. Specifically, carbohydrates are incredibly important for a number of reasons while on an altitude adventure. Inside this episode: The first bad review I got for my altitude course, Altitude 101 (and the silver lining which came out of it) How carbohydrates can play an interesting role in avoiding the dreaded hypothermia The crucial element in the popular 'fat adaptation' strategy which SO many people seem to forget (which can seriously jeopardise your performance on the mountain!) What role carbohydrates play in your exercise performance, how you feel on the mountain, your chance of altitude sickness, your breathing and acclimatisation while at altitude And much, much more If you were interested in learning more about how to prevent altitude sickness and perform at your best on the mountain, you can find the online, altitude education course Altitude 101, here: https://www.summitstrength.com.au/altitude-101.html

Beyond injuries, altitude sickness or physical exhaustion, the common cold or flu can play a significant role in both your enjoyment and chance of success on your trek. This episode is all about keeping you healthy, happy and successful at all times! You will learn: Simple guidelines to stop illness ruining your training Some incredibly important strategies to prevent getting sick right before your adventure A few tips to stay healthy, happy and successful on the trail! And if you enjoy the episode, don't forget to subscribe and leave a review!

In this episode I interview Matt Stieler, who is a lifelong hiker, a physiotherapist and a knee specialist. We dive deep into knee pain while hiking and he shares some absolutely amazing information from his professional perspective. You will learn: What the dreaded hiker's knee actually is A few hiking techniques to reduce pain while on the trail What overuse injuries and how you can avoid them on the trail Why you DON'T want to be using a 'band-aid for an arterial spurt' If you can ever get back to full strength after a knee reconstruction What the IT Band is and how it affects the knee And much, much more... To download the free Hiker's Knee Prevention Guide mentioned in this episode: https://bit.ly/2Eqyusn Matt is a lifelong hiker, a physiotherapist and knee specialist. He works at Orion Family Physiotherapy in Springfield Queensland. They are all about empowering people to get out and live life again. They are a "healthcare that cares"

In this episode I discuss the pros and cons of simulated altitude training. And I answer the burning question... does it help prevent altitude sickness? You will learn: What simulated altitude training actually is (and how it is can't be considered the same as natural altitude) What the claims of 'pre-acclimatisation' mean (and if this actually works!) How this type of training affects endurance, strength, power and weight loss And much, much more... Interested in learning more about how to prevent altitude sickness? Download my altitude cheat sheet today: https://bit.ly/2PkvlQk

In this episode we dive deep into some specifics on how to train to carry a heavy pack. You will learn: A proven process to get fit, strong and resilient (while minimising any chance of injury) A simple 3-step strength training program which will make a 20kg pack feel like nothing... The often overlooked practice which can be the difference between staying safe in your training and breaking down with injury The 3 very best core exercises you NEED to be doing to prepare for a heavy pack hike (or any hike for that matter!) And don't forget to subscribe!

Knee pain when hiking and trekking is one of the most common issues I hear on a daily basis. And it is one way to suck all the enjoyment out of your adventure... This episode will teach you: The reason why knee pain is such a common issue on the trail Why the common recommendations for knee pain are 'band-aid' solutions at best A short anatomy lesson which can help you understand where your pain is coming from The simple 3-Step solution to hiker's knee (which has helped dozens of my clients hike pain free again!) And if you enjoy the episode, don't forget to subscribe to the show! == Want to get your hands on the Hikers Knee Prevention Guide (with free 12-week training program included?) Download It Free Here!

In this episode I discuss something I have coined 'The Trekker's Great Mistake - which has gotten more then a few trekkers in trouble... Inside this episode you will learn: What the single most common mistake I see in traditional trek preparation The range of different factors you need to consider when preparing for a hiking or trekking adventure The basic outline of what the 'perfect' preparation program should look like And don't forget to subscribe to the show!

In this pilot episode I share what this upcoming podcast is all about and who it is for.