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
- 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...
318 views0 comments
Alicia Filley
- Sep 4
- 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...
144 views0 comments
Alicia Filley
- Aug 21
- 2 min
Safety Tips for Late Summer Storms and Hiking
This summer has been record setting in terms of drought and heat. Now, epic storms are rolling across the country and there are reports...
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Alicia Filley
- Aug 9
- 4 min
6 Ways Poor Sleep Impacts Hikers and 6 Tips for Better Zzzz's
Most of us live chronically deprived of sleep. Just because you’re a hiker doesn’t mean you aren’t above getting caught in the rat race...
130 views0 comments
Alicia Filley
- Jun 12
- 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,...
398 views0 comments
Alicia Filley
- May 1
- 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 26
- 2 min
8 Tips for Hiking During Shoulder Season
Shoulder season gives hikers some of the best weather. Spring and fall’s warm days and cool breezes make hiking feel fabulous. However,...
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Alicia Filley
- Feb 12
- 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
- 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
- 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
- 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 5, 2021
- 2 min
Dizzying Hikes - How to Manage Height Vertigo on the Trail
Some hikers experience dizziness when climbing. Here are the causes of height vertigo, how it can impact your safety hiking, and what to...
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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 27, 2021
- 6 min
What Hikers Need to Know About Scrambling
Scrambling isn’t just something you do to eggs. It’s the term used to describe what you do in those areas where you can no longer walk...
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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
- Oct 22, 2020
- 3 min
Avoid these 11 mistakes on your next hike!
The global pandemic has encouraged people to get outside for fun, fitness, and fellowship. This increased interest in hiking means more...
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Alicia Filley
- Aug 21, 2020
- 1 min
Essential yoga flow for hikers
Long and multi-day hikes can leave you feeling stiff and sore. A yoga flow sequence provides the perfect dynamic warmup before you strap...
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Alicia Filley
- Aug 15, 2020
- 2 min
Length matters! How stride length affects knee pain
When one of my local clients complained of knee pain while training for a European hiking trip, I said, “Let’s hit the trail!” As we...
382 views0 comments
Alicia Filley
- Sep 15, 2019
- 2 min
Endless Summer - Tips for beating the heat
While most of the northern hemisphere is experiencing cooler weather, those of us trekking in the south are still battling 100 degree...
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