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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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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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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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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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,...
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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...
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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...
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Alicia Filley
Oct 9, 20222 min read
Hard-Core Hiking Training – Start With This Hiking-Specific Core Exercise
There are many causes of hip and knee pain in hikers. However, one thing hikers with these problems have in common is a weak core. Your...
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Alicia Filley
Sep 25, 20222 min read
10 Hiking Training Hacks For Busy People
You're busy, but you dream about being a better hiker. If only you were stronger and had more endurance. Here's 10 hiking training hacks...
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Alicia Filley
Sep 4, 20224 min read
Training for Hiking When You Hate Exercise
“I hate to exercise.” If I had a dollar for every time a hiker said that to me, I would be on my way to REI for a shopping spree right...
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Alicia Filley
Jun 12, 20222 min read
The One Exercise You Can Do Anywhere for Better Hiking!
There's no doubt that strength training and exercise off-trail helps you perform better on the trail. However, when you're short on time,...
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Alicia Filley
May 1, 20223 min read
Hiking with lateral hip pain
The lateral hip is the crossroads of many important structures. Gluteal muscles on the back of the hip wrap around the side and attach to...
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Alicia Filley
Mar 12, 20221 min read
Strengthen and Stretch Quads to Ease Hiking Knee Pain
Quad weakness and tightness contribute to hiking knee pain. Without the support of the quadriceps controlling knee motion, especially...
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Alicia Filley
Feb 12, 20222 min read
Take the leap: 3 core exercises for better stability hiking boulders
Playing hopscotch across a boulder field is all fun and games until you have to leap a tad greater than your normal stride. You hesitate,...
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Alicia Filley
Feb 6, 20221 min read
For Stronger Climbing - Target the Glute Max
If you want to be a stronger climber but you're avoiding squats because they make your knees hurt, there's several reasons that happens...
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Alicia Filley
Feb 6, 20222 min read
Balance strength and stability for hiking: 5 exercises that do double duty
Your ankle strength isn’t going to keep you from falling. While your ankles play an important role, they aren’t your first line of...
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Alicia Filley
Jan 29, 20221 min read
Dynamic Stretching for Better Hiking
Before hiking, it's always a good idea to perform a warm-up routine that includes dynamic stretches. Warming up like this helps you avoid...
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Alicia Filley
Nov 19, 20212 min read
Consider Training Variables in Your Hiking Workout Plan
I recently spoke with a hiker who was exhausted! They were training for an upcoming hike and were carrying a heavily loaded backpack,...
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Alicia Filley
Nov 18, 20213 min read
3 Strategies for Staying Healthy During the Holidays
The holidays. We look forward to them with excitement and also some fear and trepidation. While they are a wonderful time to gather...
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Alicia Filley
Oct 31, 20211 min read
Love Hiking But Scared to Scramble? This Exercise Sequence Will Give You Rock Solid Scramble Skills!
Scrambling can be intimidating! Letting go of your poles and getting down on hands and feet is unfamiliar and challenging. This exercise...
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