The Training For Trekking Podcast (Rowan Smith: Hiking and Trekking Coach)

In this episode I share which is probably the most simple strategy a hiker can use (while on the trail) to reduce pain and discomfort while hiking. This won't work for everything, but it is definitely worth trying! 

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Today I explore an important topic for all hikers using loaded pack walking in their training.

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In this episode I explore on of THE most important things you need to be aware of when working with a coach, trainer or following a structured training plan.

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In this episode I explore how some seemingly inconsequential 'triggers' can have a cascade effect which can majorly disrupt your training. 

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In this episode I share a simple strategy which I have been using to help your training hikes stay consistent and enjoyable. 

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Should hikers be worried about using static stretching in their training? Is it something which will negatively effect your recovery? And is it something you should be worried about? 

In this episode I explore a few thought on static stretching, and how it can fit into a hikers training journey. 

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In this episode, I have Kyle from Valley To Peak Nutrition on the show, and he shines a light on a VERY misunderstood topic in the world of nutrition: fat.

Specifically, he talks about the differences between dietary fat (i.e. what you eat) and body fat (what is on your body) - and how it relates to fuel for energy and hiking. 

This episode will be very valuable for any hiker trying to get a good handle on their nutrition and fuelling for the trail. 

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Want to learn more about nutrition for your hiking?

You can check out Kyle's Nutrition Foundation Course here: https://www.v2pnutrition.com/challenge-page/foundations

This is the final follow up episode on my recent injury scare. Inside I share some key lessons from the last few days which are VERY important to keep in mind when going through an injury scare or flare up. 

In this episode I begin a new mini-series for the podcast, where I explore 20 lessons which I learnt from 20 weeks of training. And I talk about how they relate to training for hiking and other adventures.

In this first episode, I explore the concept of 'knowing your why'.

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In this episode I explore why a certain element of consistency in your training is CRUCIAL if you are seriously wanting to improve your fitness, strength or resilience (to best help you on your adventures).

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In this episode I share a fun workout a hiker can do while on the trail, to give a bit of extra challenge to their training hikes.

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Inside this episode I explore what is known as 'isometric training' and who a hiker might apply this into their workouts. 

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In this episode, I discuss some training strategies a hiker can use to prepare for a hike which involves sand hiking (if they don't have easy access to sand to train on).

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​In this episode, I share one of the most critical training strategies a hiker can use if they are constantly plagued by injury.

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In this episode I explore a major mistake I made in the early stages of my training (and how I turned it around). 

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2023 is going to be a huge year of adventure! And today's episode is for any hiker who wants to kick the year off strong, and who wants to give themselves the best chance of an incredibly year of hiking :)

To find out more about the training mentioned in the episode, you can go here: 
https://www.summitstrength.com.au/apply.html

In this episode I explore how having some simple conversations can make a dramatic difference to the chance of success during a training process. 

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In this episode I talk to Jarred (also knows as Jaycrushesit on Instagram and TikTok) and we discuss his recent hiking adventure on the Pacific Crest Trail.

Inside we explore his preparation, training, the highlights and challenges he faced on the trail, and also his plans for the future.
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A must listen for anyone considering a big thru-hike.

To follow Jarred's story, you can find him here:

Instagram: https://www.instagram.com/jaycrushesit

TikTok: @jaycrushesit

YouTube: https://www.youtube.com/channel/UCXpkaCn0tsok0rMkJ0CkJhg

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Want to learn about training for your hiking adventures?

You can check out the Online Summit Program here:

https://www.summitstrength.com.au/online.html

This morning, I hurt myself while training. This episode explores the physical and mental battles I am going through right now, as I struggle with the idea that my upcoming goal and dream may now be off the cards...

I really hope this episode can be insightful and potentially inspirational for any hiker who is going through a similar thing. 

In this episode I explore the relationship between working hard in your training and improvements on the trail. (Hint: it isn't quite as straightforward as "hard work pays off")

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This is the 300th episode of the Training For Trekking Podcast! This podcast has been running for over three years now and has racked up over half a million downloads!

To celebrate, today, I share 30 of my BEST tips for training for hiking, which has culminated over all these years of training hikers.

Enjoy!

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No training journey is ever a linear process. They are always filled with countless ups and downs. This episode goes out to those hikers who may be experiencing one of those down periods. 

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Cramping while hiking is the worst. They can be SUCH a pain and can really suck a lot of enjoyment out of a day on the trail.

In this episode, I explore a few common risk factors when it comes to cramps on the trail and talk through some ideas you can use to help prevent cramps while hiking.

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In this podcast I talk through some important measures to keep in mind to understand if your hiking is improving (or not). 

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In this episode I explore the second Pillar of the Online Summit Program - Education.

Want to learn more about how we help hikers get fit, strong and resilient for their adventures? Book a chat with our team here: https://www.summitstrength.com.au/apply.html

In this episode, I interview Aaron from Backcountry Foodie, a dietician specialising in working with backpackers. Inside she shares two awesome ideas for creating backpacking meals (with a couple of simple recipe examples to go with them).

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Want to check out Aaron's nutrition services for backpackers? You can find her website here: Backcountry Foodie 

Today I interview Kyle from Valley To Peak nutrition about nutrition for hot weather hiking.

Inside he shares some great tips, strategies and ideas to help beat the heat on the trail!

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Want to find Kyle from Valley To Peak Nutrition?

Website: www.v2pnutrition.com/
Podcast: ​www.v2pnutrition.com/podcast
Instagram: ​www.instagram.com/v2pnutrition/

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In this episode I explore why planning your day can be the most powerful action you do to help your training, consistency and, ultimately, your hiking. 

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In this episode, I interview Kyle from Valley to Peak Nutrition about nutrition for Challenge Hikes. And he dives into some nutrition strategies and approaches a hiker can use to help sustain energy and performance over a challenging event on the trail.

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You can find Kyle here:

Website: https://www.v2pnutrition.com/
Instagram: https://www.instagram.com/v2pnutrition/

In this episode, I interview adventure coach Bekki Rupp, who shares some insights into how she helps her clients build strength, stamina and confidence so they can make the most of their adventures and life!

You can find more from Becki here:

Website: https://trailblazerwellness.com

Facebook: https://facebook.com/trailblazerwellness

Instagram: https://instagram.com/trailblazerwellness

Free Download: Training for a Multi-day Hiking Trip 

In this episode I explore how self reflection can be SO powerful when you are getting towards the tail end of a training process. 

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In this episode I explore a piece advice which ALWAYS gets thrown around in the hiking community which drives me up the wall. So please, if you hear this, just ignore it! 

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In this episode I explore why coming up with a follow up plan BEFORE you finish your training can be so valuable. 

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In this episode, I share a few simple tips any hiker, trekker or backpacker can use to help their pack training (if they struggle with a sore or uncomfortable back).

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Want to learn more about training for your hiking adventures?

Join the Training For Hiking And Trekking Facebook Group: https://www.facebook.com/groups/trainingforhikingandtrekking/

In this episode I explore 3 important lessons (relevant for your hiking and training) which I learnt in the weed before my wedding.

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This week, I am looking for five hikers who struggle with knee pain.

Specifically, I am looking for hikers who struggle with knee pain on the trail and want to make a significant change over the next 12 weeks, so they can get back to properly enjoying their adventures again :)

If that sounds like you, and you want to learn more about this program, follow the link below to book a quick call with us.

Here, we can have a chat and see if and how one of our programs may be a good fit to help you, your knees and your hiking.

https://summitstrength.com.au/apply

Today I share an incredibly simple strategy which, if applied, can see some dramatic change, improvement and progression over the course of a year.

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This week, I am opening up enrollment to my signature program, The Online Summit Program.

Specifically, I am looking for hikers who want to get strong and pain-free, so they can conquer every adventure.

If that sounds like you, then follow the link below to book a discovery call with me.

On this call, you can talk me through your situation, I can explain how my programs work, and we can see if and how one of my options may be right for your goals and situation.

You can book a call on this page:

https://www.summitstrength.com.au/apply.html

In this episode I discuss something which I have coined 'the worm' (which is a very common issue many hikers struggle with when faced with steep elevation and heavy packs). 

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In this episode I interview Stuart Ritchie: founder of Trek And Climb Fitness.

Inside he shares some ideas around what got him into the world of coaching hikers, his ideas around training for the trail and shares a few great insights into preparing for your adventures.

If you want to find Stuart online, you can find him through the links below:

Instagram: @trekclimbfitness

Website: https://www.trekandclimbfitness.com/

In this episode I chat through an important area of training a hiker should consider if they are returning to hiking after injury or a flare up of discomfort. 

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In this episode I explore a simple check list to go through to ensure you get the most out of your workouts!

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In this episode I explore why having one trusted source or information, and avoiding distractions, is SO important if you are training towards a big goal. 

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In this episode I explore the single best recovery tool a hiker can use, to aid their training and hiking. 

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In this episode I explore why it is SO important to be honest with yourself about your capabilities during training and hiking, and to not always avoid things which you are not great at. 

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In this episode, I explore a couple of simple guidelines a hiker can use when they are returning to their training after being sick.

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In this episode I discuss the various reasons why fatigue and exhaustion can affect the risk of injury while hiking.

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​In this episode, I interview Summit Strength client Heather and inside, she shares her story about training and preparation to tackle the challenging Colchuk Lake hike in The Enchantments.

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Over the next three episodes, we explore some of the details of the Online Summit Program, and how we help hikers get fit, strong and resilient for their adventures :)

This episode covers the first Pillar of the Program - Personalised Training. 

Want to learn more about the program? Book a chat with our team here: https://www.summitstrength.com.au/apply.html

At certain stages in our training, our hiking and our life, we feel like a failure. Things don't go our way. And we start to beat ourselves up.

Today, I share a couple of simple ideas on how to bounce back from these days, and get moving forwards again.

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In this episode I share a simple 10 minute workout idea for any hiker who may not have time to hike or train over the weekend. 

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In this episode I explore the evolution of Summit Strength, and how we are now much more than just me (Rowan) trying to do everything...

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This week, I am opening up enrolment to our signature program, The Online Summit Program.

I am looking for hikers who want to get strong and pain-free so they can conquer every adventure.

If you want to find out more, you can go here: https://summitstrength.com.au/apply

In this episode I share a great strength challenge a hiker can try and use in their workouts (this is especially useful for a hiker who has been doing lunges for quite a while). 

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In this episode I discuss a few important points if you are a hiker who is wanting to train hard for their adventure, but also considering a weight loss journey at the same time. 

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In this episode, I give an update on my last 24 hours after my recent injury scare - and I talk about my struggles, challenges and solutions I have faced and used over this time. 

In this episode I share a simple (but very effective) cardio workout a hiker can use when training in the comfort of their own home. 

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In this episode I explore one powerful question you can use, when things start to feel a bit overwhelming in your training and preparations. 

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In this episode, I share a few thoughts on using nutritional supplements for a hiker's pain prevention journey.

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In this episode, I share some strategies a hiker can use if they feel like their training hikes are getting harder (instead of easier).

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In this episode I explore a number of areas a hiker should consider, if they struggle with ankle pain or sprains on the trail.

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This week, I am looking for 5 hikers who struggle with ankle pain. 

Specifically, I am looking for hikers who struggle with ankle pain or sprains on the trail and want to make a significant change over the next 12 weeks.  

If that sounds like you, and you would like to learn more, follow the link to find a time to chat.

Here we can explore if and how one of our programs may be right for you, your ankles and your hiking:

https://www.summitstrength.com.au/apply.html

In this episode I share an incredibly powerful planning strategy which can make a dramatic difference to your long term consistency (and success) with your training. 

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In this episode, I explore the common source of confusion we often see in the hiking world...

Is a track easy? Or is it difficult? Who should you believe?

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This week, I am opening up enrolment to our signature program, The Online Summit Program.

I am looking for hikers who want to get strong and pain-free so they can conquer every adventure.

If you want to find out more, you can go here: https://summitstrength.com.au/apply

In this episode, I share 20 amazing benefits of strength training for hikers.

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In this episode I explore an incredibly simple, but powerful, mental strength strategy which can make a dramatic difference when things get tough. 

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In this episode I explore how things are going 48 hours after my recent injury scare. 

In this episode I share a simple training tip a hiker can use to squeeze a bit more out of their strength training (this is especially valuable for those who may not have access to many weights). 

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In this episode I explore some incredible benefits which can be gained from training, and put them into context of how you will actually feel in certain sections on the trail.

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This week, I am opening up enrolment to our signature program, The Online Summit Program.

I am looking for hikers who want to get strong and pain-free so they can conquer every adventure.

If you want to find out more, you can go here: https://summitstrength.com.au/apply

Inside this episode I explore the effectiveness of 'short and sharp' 10 minute workouts for hikers. 

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In this episode I recommend a simple strategy a hiker can use to chose the weights and/or level of resistance they use for their strength training.

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In this episode, I interview recent Summit Strength graduate Andrea about her experience training for her first multi-day hike - the Cape to Cape Track in Western Australia.

Inside we explore:

• The training Andrea did to get fit for the Cape to Cape Track
• The challenges and obstacles she faced through her preparations (and how she overcame them)
• Her experience and insights while walking this multi-day hike

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Listen to the Training For Trekking Podcast on:

• iTunes
• Spotify
• Libsyn
• YouTube

Or any other of your favourite podcast platforms!

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To learn more about the hike Andrea completed, you can check out this article: The Cape To Cape Track. 

To check out the company Andrea hiked with, you can find them here: Cape to Cape Tours. 

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In this episode I interview recent Summit Strength graduate Mish, who has just completed the hiking challenge the Oxfam Trailwalker 100km.

Inside she chats about her training and preparations for this major hiking challenge, and talks through her experience on the trail.

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In this episode I share a fantastic drill a hiker can use to help improve their breathing control (this can be very beneficial for anyone who gets super huffed and puffed going up hills!).

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In this episode I explore a number of different 'levels' of aspiration which a hiker commonly aims towards with their training. 

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In this episode I explore some simple ideas on how to adjust your training when you are not feeling 100%.

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In this episode I talk through a few highs and lows of this last year. And I say a heartfelt thank you to all my listeners.

In this episode I talk about a simple, and time efficient type of training which I recommend to ALL of my hikers (which, if done consistently, can really make a difference over the long term). 

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In this episode I share a 'laundry list' of different elements of fitness and training a hiker should be covering, to ensure the best chance of a safe, enjoyable and successful adventure. 

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In this episode, I share a fantastic workout a hiker can use, if they struggle with getting out of breath when hiking up steep hills. 

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In this episode I explore a tricky situation hikers often find themselves in, when they are training for a big adventure. 

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If you always struggle with breathing on steep uphills, pacing is an incredibly important skill. In this episode we explore what good pacing is for hikers and how to practice and develop this skill.

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In episode number two, of our twenty episode mini-series, I explore the statement of 'you get out what you put in' and how it related to my own training journey, but also its relevance for any hiker training towards a big goal. 

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In this episode I explore the third Pillar of the Online Summit Program - Coaching and Support. 

Want to learn more about how we help hikers get fit, strong and resilient for their adventures? Book a chat with our team here: https://www.summitstrength.com.au/apply.html

Lunges are one of the most popular exercises in the world for hikers. But many hikers struggle with them. If that is you, don't feel bad. Because they are NOT a beginners exercise. 

Inside this episode I share my thoughts about lunges for hikers, and offer some simple alternatives for hikers who struggle with these.

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In this episode I explore 5 big lessons which have shaped my approach to training, coaching and guiding hikers (which I have learnt over my 5 years of exclusively raining hiker). 

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In episode number 4 of this 20 episode mini series we explore the topic of why getting professional advice in times of uncertainty is so important.

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Did you start the year strong with your training but lost momentum after a few months?

Are you feeling like the middle of the year is the time to revamp your routine and get moving again? 

Do you have a big trip coming up later in the year and can't put off your training any longer?

If you answered yes to any of those questions, today's episode is for you.

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Want to learn more about the Online Summit Program?

Book a time to chat about it all here: https://www.summitstrength.com.au/apply.html

In this episode I explore how keeping a training journal, and dedicating a small amount of time to self-reflection, can be an absolute game changer when it comes to your progress. 

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In this episode I share a simple tip a hiker can use (on or off the trail) to help manage stress. 

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This episode is specifically for those hikers who regularly do boot camps, HIIT classes or other group fitness sessions.

And inside exercise alternatives which I often recommend to my hikers (which can be much more comfortable for those who struggle with some discomfort).

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For all those who have been wondering, what is going on with this podcast? Why no new episodes? Don't worry! There will be plenty more! This episode just explains what has been going on with everything :) 

In this episode I dive into one of the biggest speedbumps for a consistent training process - social occasions. And I share a few tips on how I managed these during my 20 weeks training journey.

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In this episode, I explore a valuable strategy a hiker can use, which can make a dramatic difference to the consistency and success of their training over time.

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In this episode I explore 3 simple strategies any hiker can use if they find themselves stuck in a negative thought pattern at the bottom of a steep hill. 

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In this episode I discuss if a long distance hiker should consider any type of training while they are actually on the trail (and not just before).

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In this episode I explore a few areas of consideration if you start feeling nauseous, gross or a little bit nasty, while hiking up hills. 

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In this episode I explore the subject of recovery and how it can make or break a training journey. 

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If you have been on the fence about reaching out for hep with your training for hiking, now is the time!

If you were interested in finding a time to chat, and seeing if and how one of our options may be right for you, send an email to rowan@summitstrength.com.au with the words 'Let's chat" and we can go from there. 

Interval training can be a fantastic method of training for hiking. But, not all interval training is created equally...

In this episode, I explore some simple ideas which you can use to ensure you are getting the MOST out of your interval training (to best help your time on the trail).

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This week, we are opening enrolment to our signature program, the Online Summit Program.

We are looking for hikers who want to get strong and pain-free, so they can conquer every adventure.

If that sounds like you, and you want to find out if and how this program may be a good fit for your goals and situation, you can book a free discovery call with us through the link below:

https://summitstrength.com.au/apply

In this episode, I dive into how a hiker can get fit for the Overland Track.   

This episode is split into two halves. In the first half, I interview Andrea about her experience on the Overland Track. And she explores her journey on the trail, and talks about some of the challenges she faced on this fantastic adventure.

In the second half, I take over and dive into the details about how I would recommend hikers approach their training for the Overland Track. And I talk through some of the exercises, workouts and strategies which can help physically prepare hikers for this type of multi-day adventure. 

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In this episode I explore a simple strategy which can save you A LOT of mental energy if you are going through a big training journey. 

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