"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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Alicia Filley
- Mar 2
- 3 min
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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Alicia Filley
- Feb 23
- 3 min
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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Alicia Filley
- Jan 21
- 3 min
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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Alicia Filley
- Dec 17, 2023
- 2 min
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
- Dec 2, 2023
- 2 min
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...
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Alicia Filley
- Aug 27, 2023
- 2 min
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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Alicia Filley
- Aug 20, 2023
- 3 min
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
- Aug 12, 2023
- 3 min
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, 2023
- 4 min
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
- Jun 25, 2023
- 2 min
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...
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Alicia Filley
- Jun 18, 2023
- 2 min
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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Alicia Filley
- Jun 12, 2023
- 1 min
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, 2023
- 1 min
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
- Apr 9, 2023
- 2 min
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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Alicia Filley
- Feb 19, 2023
- 3 min
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,...
314 views1 comment
Alicia Filley
- Jan 29, 2023
- 2 min
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, 2023
- 3 min
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 16, 2022
- 2 min
What to do with your 10 essentials
If you’re carrying the 10 essentials when you hike, you’re prepared for the worst. But if it does, what do you do? The first thing to...
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Alicia Filley
- Oct 9, 2022
- 2 min
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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