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
- 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,...
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Alicia Filley
- Jan 29
- 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
- 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 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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Alicia Filley
- Sep 25, 2022
- 2 min
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, 2022
- 4 min
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, 2022
- 2 min
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, 2022
- 3 min
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, 2022
- 1 min
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, 2022
- 2 min
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, 2022
- 1 min
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, 2022
- 2 min
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, 2022
- 1 min
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, 2021
- 2 min
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, 2021
- 3 min
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, 2021
- 1 min
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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Alicia Filley
- Oct 17, 2021
- 2 min
Hiking for Weight Loss? Try These 4 Easy Ways to Boost Your Burn on the Trail
As a hiking coach, I get asked frequently if hiking is a good way to lose weight. The answer is a bit more complex than a simple yes or...
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Alicia Filley
- Aug 20, 2021
- 2 min
Hiking is Hard - Your Workout Doesn't Have to Be!
There's a myth among hikers (and many recreational athletes) that to conquer something hard, you need to work out even harder. What...
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Alicia Filley
- May 23, 2021
- 3 min
4 Things to Know About Losing Those Pandemic Pounds
Are you finding that your summer hiking clothes don't fit quite as well as they did last year? You're not alone! A small (269 subjects)...
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