The Training For Trekking Podcast

In this episode, I explore my simple process for upper body training for hiking.    In the hiking world, upper body training is not a big priority. However, saying this, it does not mean it is not important!    However, when it comes to upper body training, I see so many hikers wasting their time, who are spending way to much time and effort, into areas which are not really that important. So toda...

In this episode, I explore a list of 5-minute workouts which a hiker can do during the day if they get hit with a burst of inspiration.   If you are working from home, chances are your motivation to train and exercise might be a bit low... But also, chances are you are occasionally hit with a burst of short term motivation, energy or excitement during the day. The catch is, when this happens, the...

In this episode, I explore which exercise classes are the best addition to a hikers training week.   I have said many times that doing generic exercise classes are not the best for hikers. That is because I know following a structured, specific strength and conditioning program is the very best thing you can do to get ready for the trail. This is in regards to specificity, injury risk, time effici...

In this episode, I explore a few unusual workout ideas for hikers, who might be a bit bored with their usual workout routine.   Sometimes following the same old exercise routine can get a bit dull. That is bad enough in day to day life. But with most hikers training from home at the moment, this is even worse. Because the variety of exercise has suddenly been dramatically reduced. And it is not su...

Today we do a Q&A around training for hiking and I answer a number of common questions I hear from hikers, around their physical preparation.   Inside this episode: A simple fix if you can't find a long enough set of stairs or hill for your intervals How to make bodyweight exercises harder (without any equipment) The best piece of home training equipment which all  hikers will have access to What...

In this episode, I discuss a few simple strategies and tips to help a hiker get the most out of their loaded pack training.   Loaded pack training can be an incredibly simple, effective and specific method of training for a hiker, trekker or backpacker. However, all too often, hikers don't put much thought into this... which can often severely limit the effectiveness of this type of training, whil...

This episode explains a simple process for hikers to help maintain short term motivation for their training. Hikers are down. Trips are postponed or cancelled. Trails are closed. Training might be the last thing on their mind. Which is absolutely fair enough.      But what if you know you want to keep your training going? How can you keep motivated to train?      Well, that is what we are talking...

In this episode, I interview long time listener Rebecca, who shares an incredible story which will inspire first time and experienced hikers alike.  Inside this episode: Learn how Rebecca overcame recurring injury, obesity and absolutely zero endurance to become a passionate hiker Get a snapshot into a real-life action planning session (where we create a quick 'broad strokes' 4-month training plan...

In this episode, I explain how hikers can use fitness assessments to judge their trail readiness, as well as share a few of my favourite assessments for hikers.    If used right, assessments can be an incredible way to judge hiking fitness, to determine the effectiveness of your training and to keep you motivated moving forward. However, for a hiker to use these effectively, they can't just use an...

In this episode, I interview Alicia Filley, the founder of the Healthy Hiker Program, and we discuss training for the older hiker. Many hikers out there believe that their time has passed for more strenuous adventures... that it is not physically possible anymore to accomplish many hikes they have dreamed off... that they have 'missed the boat' when it comes to ticking off some lifelong goals. But...

Today we explore a few simple habits hikers can incorporate into their daily lives, to support their training, their health and their mental state. Habits can be the difference between seeing small results in your training and having major success.    And right now, when the thought of doing any major training might be too much for many people, habits are going to be even more important.      Beca...

In this episode I interview veteran adventure coach Joe Bonington, founder of Joe's Basecamp, to discuss training for adventure, the value of strength and conditioning for trail athletes and staying mountain fit while gyms are closed. Veteran adventure coach. Trekking guide. And a real leader in the adventure community. Joe has been at the forefront of pushing genuine strength and conditioning tra...

In this episode, I share with you a number of training methods a hiker can use, to keep their training at home a bit more interesting. Training at home can sometimes get a bit repetitive. Limited equipment, space and creativity leads to workout often getting a bit boring. So to help, today I share with you a number of different training methods which you can use to spice things up. These are dead...

In this episode, I invite breathing specialist James Fletcher on the show to discuss high performance breathing for hikers. Inside, he shares an incredible amount of knowledge about how hikers, trekkers and altitude adventurers can potentially improve their performance through breathing training.   Breathing is a subject which so many hikers are interested in. And it is a subject that I have hiker...

In this episode, I discuss one silver lining which many hikers may be able to find out of the current crisis. It might not be much but, potentially, it could be a little sliver of positivity for many hikers to focus on in the coming months. ==   Want to learn more about the Plantar Pain Program mentioned in the episode? Send an email to rowan@summitstrength.com.au with the words "tell me more" and...

In this episode, I interview adventure coach Josh Wood (straight from his self-quarantine), and we discuss physical preparation for guides and backpackers as well as some great ways to stay active and productive when stuck at home. Josh is an incredibly interesting adventure coach. He works with hikers and guides and helps them get in a position where they thoroughly enjoy their adventures, by imp...

In this episode, I share a few simple home workout strategies a hiker can use if they are currently working from home. Many hikers out there at the moment are stuck at home. And many hikers are struggling with inactivity. But let me tell you now... Physical activity and training will be incredibly important at this time. You may not be training for a significant adventure in the near future but fi...

In this episode, I interview expert podiatrist Damian Gough, and he dives deep into the common hiking problem of plantar fasciitis. Inside he explains what it actually is, and the proven ways a hiker can overcome it.   Plantar fasciitis is the bane of many hikers existence. We have all experienced it. And it is terrible.    All too often I see hikers reaching out for help with this issue, but gett...

In this episode, I describe a few easy ways to keep your adventurous spirit alive during these tough times. Times are tough. Adventures are getting cancelled. Many people are restricted to their local areas. Or even in their homes. And in among all of this, the very last thing on most peoples lives is an adventure. Which is a shame. Because as hikers, we know how important adventure is to our live...

In this episode, I invite online client Jen on the show, to discuss her recent adventure to Mt Kilimanjaro, how she trained for this challenging trek and how she overcame her knee pain. Inside the episode: The training Jen did to overcome some serious knee pain which had plagued her for years How she overcame a few scary challenges during her preparations (which are all too common for hikers) How...

If you have had your big adventure cancelled, this podcast will share with you a few simple things you can do to keep positive. So many hikers and trekkers out there have had their trips cancelled over the last week.⠀⠀⠀⠀⠀⠀⠀ Which absolutely sucks. And I have personally talked to a number of hikers over the last few days, who are really feeling at rock bottom. And whether you have been planning the...

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...

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 dur...

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 o...

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.  ...