Blog | The Healthy Hiker

Staying Steady on the Trail: How Core Strength Keeps You Balanced and Confident While Hiking

Dec 133 min read

Staying Steady on the Trail: How Core Strength Keeps You Balanced and Confident While Hiking

Core strength plays a crucial role in maintaining and regaining balance. Whether you’re walking, standing, running, or engaging in...

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10,000 Steps or 5 Miles - Why You Need Both for Hiking Training

Alicia Filley

Oct 212 min read

10,000 Steps or 5 Miles - Why You Need Both for Hiking Training

The most obvious method of training for hiking is walking. However, some hikers feel frustrated because although they achieve their...

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"Maximizing Rest: 7 Ways to Improve Your Sleep for Ultimate Hiking Performance"

Alicia Filley

Mar 303 min read

"Maximizing Rest: 7 Ways to Improve Your Sleep for Ultimate Hiking Performance"

Sleep is the unsung hero of hiking performance. It’s not just about how many miles you can trek or how steep the incline is; it’s also...

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A Hiker's Guide to Bunions: Understanding, Treating, and Choosing the Right Footwear

Alicia Filley

Mar 23 min read

A Hiker's Guide to Bunions: Understanding, Treating, and Choosing the Right Footwear

Bunions are a common foot ailment that plague hikers. If you've ever experienced that nagging pain on the inside of your foot below your...

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Enhancing Balance for Mature Hikers: 5 Simple Exercises to Keep You Steady on the Trail

Alicia Filley

Feb 233 min read

Enhancing Balance for Mature Hikers: 5 Simple Exercises to Keep You Steady on the Trail

As we age, maintaining balance becomes increasingly crucial for overall well-being, especially for hikers. Whether you're navigating...

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5 Things I Would Never Do on a Hike That Help Me Hike Safely

Alicia Filley

Jan 213 min read

5 Things I Would Never Do on a Hike That Help Me Hike Safely

Most hiking emergencies are preventable. Aside from accidental injuries, most rescues result from hikers being unprepared. Here are 5...

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Sit-to-Stand Exercises: Strengthen Your Muscles for Hiking and Reduce Knee Pain

Alicia Filley

Dec 17, 20232 min read

Sit-to-Stand Exercises: Strengthen Your Muscles for Hiking and Reduce Knee Pain

An old adage states, 'How you do one thing is how you do everything.' There's too much nuance in life to make this entirely accurate, but...

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Strengthening Your Quadriceps to Alleviate Knee Pain During Hiking

Alicia Filley

Dec 2, 20232 min read

Strengthening Your Quadriceps to Alleviate Knee Pain During Hiking

You feel euphoric when you reach the summit or traverse the ridge line, but if you suffer from knee pain, anxiety sets in when you think...

283 views0 comments

Alicia Filley

Aug 27, 20232 min read

How to Lead a Hike With Confidence

Hiking with friends is fun, but if your local meetup calendar doesn’t fit your schedule, here’s how to feel confident about volunteering...

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The 7 Best Cross-training Activities for Better Hiking

Alicia Filley

Aug 20, 20233 min read

The 7 Best Cross-training Activities for Better Hiking

Some of us can walk out our back door and onto a trail. However, the rest of us have to stay fit for the trail doing other activities....

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Hiking Injuries - How to Distinguish Soreness, Strain, and Sprain

Alicia Filley

Aug 12, 20233 min read

Hiking Injuries - How to Distinguish Soreness, Strain, and Sprain

Hikers get injured for many reasons, and there’s a lot of confusion about managing a musculoskeletal injury. This article explains some...

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Alicia Filley

Jul 10, 20234 min read

How to Get in Shape for Hiking

If you want hiking to feel easier, focus on cardio zone training to improve your hiking fitness and get in shape.

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What's in YOUR Water Bottle - Choosing the Right Electrolyte Drink for Hiking

Alicia Filley

Jun 25, 20232 min read

What's in YOUR Water Bottle - Choosing the Right Electrolyte Drink for Hiking

In 2021 the global estimate of the electrolyte drink market was 33.65 billion US dollars. Forty percent of that market share occurred in...

879 views0 comments

Protein for Hikers - How Much Do You Need? (New Recipe!)

Alicia Filley

Jun 18, 20232 min read

Protein for Hikers - How Much Do You Need? (New Recipe!)

Protein is the building block of muscle. As you age, you need to give your body more of it to combat age-related muscle loss and support...

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Happiness for Beginners - A Hiking Novel and Netflix Movie

Alicia Filley

Jun 12, 20231 min read

Happiness for Beginners - A Hiking Novel and Netflix Movie

Watch my recent Campfire Conversation with Katherine Center, the author of Happiness for Beginners - a hiking novel and Netflix movie...

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Alicia Filley

Apr 30, 20231 min read

Make the Most of Your Step Ups

Step-ups are a great way to train for hiking, and if you have knee pain, I give some great pointers on technique here. However, I want...

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If You're a Hiker With Knee Pain, Do Step Ups Like This & Start Conquering the Trail's Ups AND Downs

Alicia Filley

Apr 9, 20232 min read

If You're a Hiker With Knee Pain, Do Step Ups Like This & Start Conquering the Trail's Ups AND Downs

Step ups mimic climbing and strengthen the muscles that help with hiking, namely the glutes, quads, and calves. However, when quads are...

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The Economics of Fitness and the Big Payoff

Alicia Filley

Feb 19, 20233 min read

The Economics of Fitness and the Big Payoff

Each time you exercise or stretch, you’re investing in your health, fitness, and hiking ability. Just like with any other investment,...

316 views1 comment

How to do Lunges Without Hurting Your Knees

Alicia Filley

Jan 29, 20232 min read

How to do Lunges Without Hurting Your Knees

You may be scared to do lunges because they hurt your knees. However, you keep hearing that you should do them to be a better hiker. So...

543 views0 comments

Alicia Filley

Jan 16, 20233 min read

7 Steps to Making a Great Comeback

I’ve had many comebacks, like losing 50 pounds after my twins and getting my strength and stamina back after a three-week illness that...

186 views0 comments