The Training For Trekking Podcast
344 episodes - English - Latest episode: 3 days ago - ★★★★★ - 106 ratingsThe Training For Trekking Podcast is created to help hikers, trekkers and mountaineers prepare for their bucket list adventures. Rowan shares with you the simple training strategies to get you fit, strong and resilient to tackle anything the trail will throw at you. He also dives deep into subjects such as how to prevent altitude sickness, nutrition while hiking, injury prevention and much, much more. So you can have the very best chance of a safe, enjoyable and successful adventure!
Homepage Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
Episodes
TFT43: Training For Hiking In Bad Weather
February 24, 2020 20:00 - 13 minutes - 10.7 MBToday, I share a few training options for hikers, when the weather is too horrendous to hit the trail. All too often, the weather can get in the way of our hiking. Rain, storms, hail, snow. Even extremely hot weather can limit us on the trail... Traditionally, when faced with this, hikers like to say "there is no such thing as bad weather, only bad clothing" or "you'll be hiking in all weather so you train in all weather". But what if you simply don't want to hike in the rain? What can...
TFT42: My Most Important Mental Preparation Tip For Hiking
February 17, 2020 20:00 - 6 minutes - 5.86 MBIn this episode, I share with you the single most important mental preparation tip for a challenging hike, trek or mountaineering adventure. If you follow this tip, you can feel confident that you are ready and able to tackle the major challenges your upcoming adventure will throw at you. == Need some extra help getting physically and mentally prepared for an adventure? Check out The Online Summit Program
TFT41: Training For A Challenge Hike
February 10, 2020 20:00 - 18 minutes - 14.8 MBIn this episode, I discuss my system of training hikers for a challenge hike (such as 50km in 24 hours). There are so many amazing hiking challenges out there. Whether it is 50km in 24 hours, 100km in 48 hours or anything in between. They are a great goal to aim for, can be an amazing social event and, of course, raise money for so many amazing charities. But I have one major issue with them... So many of these (which I have seen at least) come with absolutely ridiculous recommended ...
TFT40: Preparing For Uneven Terrain
February 03, 2020 20:00 - 15 minutes - 12.7 MBIn this episode, I recommend some physical and mental strategies to prepare for the challenge of hiking over uneven and rough terrain. Whether it is mud, scree, traverses, rock hopping, river crossings, roots or just generally rough terrain, sometimes hiking definitely ain't a walk in the park! For some, these challenges are just part of the fun. But for many others, these can cause a serious amount of stress, worry and anxiety. So today, I share with you some simple and effective str...
TFT39: The Easiest Way To Prevent Pain While Hiking
January 27, 2020 20:00 - 10 minutes - 8.73 MBThis episode is specifically talking to those who are training for a significant trail adventure in the near future (and want to do it pain-free!) Joint pain while training for a hike, trek or a mountain adventure sucks. And unfortunately, it is so incredibly common. Whether it is foot pain (like plantar fasciitis), shin pain (shin splints), knee pain (hikers knee), hip pain or lower back pain - almost every hiker has struggled with one of these the past. But, no matter what your spec...
TFT38: Improving Your Hiking Training
January 20, 2020 20:00 - 11 minutes - 9.09 MBIn this episode, I share a powerful strategy which you can apply to improve and upgrade your hiking training, no matter what your current situation is. Quite often hikers get caught up chasing the idea of 'the best'. What is the best type of training? What is the best number of days to work out? What is the best diet for the trail? But sometimes when we end up chasing 'the best' we don't end up doing anything at all... To combat this, in today's episode, I share with you a simple and ...
TFT37: Avoiding The Post-Trail Blues
January 13, 2020 20:00 - 13 minutes - 10.9 MBIn this episode, I discuss a few simple strategies on how a hiker can avoid the dreaded post-trail blues. One of the hardest parts of any adventure is coming back home. Back to the monotony of work... endless social commitments... emails... phones... tv... stress. After experiencing so much magic and peace on the trail, it is no surprise so many hikes struggle emotionally when they return to reality. And while this is incredibly common, there are things you can do to prevent this. ...
TFT36: How Hikers Can Get Strong (Without Putting On Weight)
January 08, 2020 03:55 - 12 minutes - 10.4 MBIn this episode, I explain how hikers, trekkers and mountaineers can get strong, without putting on any extra weight in muscle. Strength training is amazing for hikers. Everyone should be doing it. But one common objection I hear is that hikers don't want to put on extra weight in muscle, which they will then have to carry around on the trail. And considering how obsessive the hiking community can get over reducing pack weight, this is fair enough... But there is a solution! In this...
TFT35: Tips For Trekking In The Heat
December 30, 2019 19:00 - 24 minutes - 19.7 MBIn this episode, I discuss some practical strategies a trekker can use to best prepare their body for the rigors of hot weather hiking. Hiking in the heat can be seriously tough... Whether you are thru-hiking through the desert on the Pacific Crest Trail, trekking through the jungles of Borneo or simply hitting some day hikes in the summer sun, high temperatures really add an extra element of challenge to your adventures. But while hikers all over the world have to contend with this, t...
TFT34: How To Train For High Altitude Hiking (If You Live At Sea Level)
December 23, 2019 20:00 - 19 minutes - 15.8 MBToday I discuss how you can best prepare and train for a high altitude hike if you don't live near any mountains. High altitude trekking has captured the imagination of so many people around the world. Who hasn't daydreamed at some point of standing at the top of Kilimanjaro? Or of conquering the pilgrimage to Everest Base Camp? But, while most of us have the opportunity to prepare physically before a hike or adventure, no matter what we do, or what experience we may have, there is al...
TFT33: How To Train For Elevation Gain Hiking (Without Any Mountains)
December 16, 2019 20:00 - 21 minutes - 17.2 MBIn this episode, I discuss my simple (and proven!) formula on how to prepare your body for an elevation gain hike, if you live at sea level. One of the most common questions I hear is "Where I live is about as flat as a pancake, how can I get ready for a mountain trek?" And unfortunately, the common answers I hear usually fall a bit short... While things like "hit the stair master", "get your legs strong" and "climb some stairs" are definitely not wrong... to BEST prepare yourself f...
TFT32: How To Get Fit For The Kokoda Trail
December 10, 2019 00:48 - 39 minutes - 31.5 MBThis episode will tell an aspiring trekker exactly what they need to do in their training to get fit, strong and resilient to conquer the Kokoda Trail! The Kokoda Trail is a pilgrimage for Australian trekkers. Renowned for its rough terrain, stunning landscapes and it's wartime history, it is something which has sat on so many hikers bucket list for years. But while we know it is a serious physical and mental challenge, unfortunately, the majority of the training advice out there for thi...
TFT31: Overrated Training Methods For Hikers And Trekkers
December 02, 2019 20:00 - 25 minutes - 20.9 MBIn this episode, I discuss a number of popular training methods in the hiking and adventure community which are entirely overrated. When you are training for a hike, trek or mountain adventure, there are a million ways to go about your preparation. Some of them are good. Some of them are bad. And some of them sound good in theory, but in actual fact are not worth your time... You may see plenty of people using these methods in their training... you may see lots of 'experts' recomm...
TFT30: How To Prevent Injury While Hiking
November 25, 2019 20:00 - 30 minutes - 24.9 MBIn this episode, I interview Mark Walters, an experienced hiker, outdoor enthusiast and physiotherapist and we discuss a broad range of subjects to do with injury, training and hiking. Injury while hiking and trekking are incredibly common. Things like knee pain, sprained ankles, tendon issues and back pain are common complaints from the trail. Unfortunately, the common advice around preventing and dealing with injuries for hikers often falls well short of the mark... So today, I chat w...
TFT29: Training Motivation Tips For Hikers
November 11, 2019 20:00 - 15 minutes - 12.4 MBIn this episode, I discuss a range of simple strategies a hiker, trekker or mountain adventurer can use when they are struggling with motivation to train. Training motivation is always a tricky thing. And when you have a significant trek, hike or mountain adventure in the future, sometimes it simply can be tough to remain focused and motivated to train, for months at a time. But when this happens, the very worst thing you can do to is to beat yourself up or make yourself feel guilty. Th...
TFT28: Common Foot Problems For Hikers
November 04, 2019 20:00 - 47 minutes - 38 MBIn this episode, I interview Lisa Wilkes, a lifelong trekker and incredibly knowledgeable podiatrist. She helps clear up many of the misconceptions around feet which commonly get passed around in the hiking community. When it comes to hiking, your feet are your best friend. But, unfortunately, foot issues are incredibly common in the adventure community. And even more unfortunate, is that there is SO much misinformation around these topics in the hiking world... Subjects like how...
TFT27: How To Train For Hiking If You Are Overweight
October 29, 2019 00:49 - 17 minutes - 13.7 MBIn this episode, I discuss how you can get fit, strong and resilient for a significant hike or trek (if you are carrying a few extra kilos around the middle). Hiking and trekking are sports for all body shapes and sizes. There should be no exclusion in these amazing activities. And everyone should feel comfortable aspiring towards any adventure they have their heart set on. But let's face it, if you are carrying a few extra kilos, hiking and training can really grind you up. And unfor...
TFT26: Trail Nutrition, Altitude Eating And Staying Healthy Before A Hike
October 21, 2019 20:00 - 57 minutes - 46.3 MBIn this episode, I interview Kyle Kamp from Valley To Peak Nutrition and we discuss all things nutrition, hiking and adventure. The world of nutrition is incredibly complex... and the world of trail nutrition is no different! And with so many opinions floating around out there on every subject imaginable, who should you believe? Well I can safely say that Kyle is your man here. He is a registered dietician, a passionate hiker and an absolute fountain of knowledge when it comes to eating ...
TFT25: 10 Things Trekkers And Hikers Need To Stop Doing
October 14, 2019 20:00 - 16 minutes - 13.1 MBIn this episode, I discuss a number of common training mistakes I see again and again and again in the adventure community (and what to do instead). When it comes to training for hiking or trekking, there is a lot that goes into successful preparation... There is the training itself, there is getting your head around nutrition, there is making sure you don't get sick, that you can sleep well both on and off the trail and much, much more. But beyond this, there are many things which I s...
TFT24: Specific Workouts For Hikers And Trekkers
October 07, 2019 20:00 - 16 minutes - 13.2 MBIn this episode, I share with you some very specific workout routines which a hiker, trekker or mountaineer can use to improve their performance on the trail. Today we are diving into the specific training methods you can use in your preparation, to get you 100% ready to conquer your adventure. So if you are looking to improve your endurance, strength or speed, you will know exactly how to do it! You will learn: Two incredibly effective ways to develop your muscular endurance (and de...
TFT23: Always Out Of Breath When Hiking Up Hills?
September 29, 2019 21:00 - 17 minutes - 19.1 MBIn this episode, I discuss EXACTLY what a hiker or trekker can do in their training if they always get out of breath during ascents. One of the most common questions I hear from trekkers is "I am fine while hiking on the flat. But the second I come to a bit of elevation, I turn into a red faced, sweaty, out of breath mess... What can I do to stop this?" Well if this is you, I have some bad news for you... no matter how much you hike, this probably isn't going to change. But...
TFT22: Quick Fixes To Common Hiking Problems
September 23, 2019 21:00 - 14 minutes - 15.3 MBIn this episode, I discuss some quick strategies and tactics a hiker or trekker can apply to overcome many common problems on the trail. While consistency, time and patience should be the cornerstone of overcoming any problem a hiker may be facing (in areas such as fitness, injury prevention, nutrition etc) sometime people just want solutions now... which is fair enough! So today I share with you a few easy (and quick!) solutions to a few very common hiking problems. You will learn: ...
TFT21: Preventing Fatigue While Hiking
September 16, 2019 21:00 - 16 minutes - 17.9 MBIn this episode, I discuss some simple (but often unmentioned) strategies on how to delay and prevent fatigue while hiking. You will learn: The single most important tip I know which can prevent early fatigue from clouding your time on the trail A couple of handy 'supplements' which every hiker should carry on the trail What you need to avoid doing when you come to difficult and strenuous sections of the trail Why mental fatigue and stress can significantly impact your physical perf...
TFT20: How Hikers Can Train For Descents
September 09, 2019 21:00 - 16 minutes - 13.4 MBIn this episode, I discuss how a hiker or trekker can prepare their bodies to handle an often unmentioned part of the trail, descents. Descents are tough. Shooting pain in the knees... crushed toes... slips, stumbles and falls... some serious amount of mental drain... and uncontrollable jelly legs... And while any experienced hiker will know they are nothing to be laughed at, there doesn't seem to be much information about how to prepare your body to handle them. Until now. I...
TFT19: 8 Tips For Training With Knee Pain (For Hikers)
September 02, 2019 21:00 - 18 minutes - 15.1 MBIn this episode, I discuss 8 simple training and hiking tips for trekkers who suffer from knee pain. You will learn: What the 'heel push' technique is (and how it can immediately relieve your knees on certain sections on the trail) A simple training recommendation (used by professional athletes around the world) which will dramatically reduce the likelihood of you pulling up sore and in pain after hiking One often-overlooked strategy which can make a MASSIVE difference to your knees d...
TFT18: Ankle Strength For Hikers And Trekkers
August 26, 2019 21:00 - 12 minutes - 13.4 MBIn this episode, I discuss some simple strategies hikers and trekkers can apply to strengthen up their ankles and bulletproof them from injury on the trail. You will learn: Why ankles sprains are so common in the world of hiking Why just because your ankle 'feels' better doesn't mean it is properly recovered Why high top boots might not be the magic solution to ankle sprains that you think The simple 3-step process to properly rehab from an ankle sprain and bulletproof your ankles f...
TFT17: The Art Of Self-Care On The Trail
August 19, 2019 21:00 - 15 minutes - 16.8 MBIn this episode, I share some simple strategies a hiker or trekker can apply while on the trail, to help aid muscle recovery, reduce muscle soreness and prevent injury. Physical preparation and fitness is so incredibly important for your chances of a safe, enjoyable and successful trek. However, if you have already been training, or you genuinely don't have time to get in shape, today's episode shares with you some simple strategies which can significantly improve your chances of success. ...
TFT16: Mental Strength For Hiking And Trekking
August 06, 2019 03:43 - 18 minutes - 15 MBInside this episode I discuss some simple, practical and effective strategies to improve your mental strength while hiking. Mental strength is an interesting topic. Because everyone knows it is important, but no one really knows what you can do to improve it... Until now. Inside this episode you will learn: Why the standard recommendations for mental strength on the trail just don't cut it How to create yourself a 'lifeline which you can lean on, when things get tough The most imp...
TFT15: Hiking Is NOT The Best Way To Train For Hiking
August 05, 2019 21:00 - 14 minutes - 12 MBInside this episode, I discuss (from a coaches perspective) why I don't believe that hiking is the best way to train for hiking. All to often, this phrase is parroted around in the hiking community. And in my opinion, it often does more harm than good... You will learn: ✔️Why I take such a big issue with the comment "hiking is the best way to train for hiking" ✔️ Seven times when hiking is NOT the best way to train for hiking (and what to do instead) ✔️ Why you need to be SMART i...
TFT14: Nutrition For Hiking And Trekking
July 29, 2019 21:00 - 41 minutes - 33.7 MBIn this episode, I chat with Holly Edstein - a registered dietician who is incredibly passionate about bringing factual and evidence-based information to the nutrition world. We chat about all things nutrition for hiking and trekking and she helps clear up many topics which are very misunderstood in the adventure community. Inside this episode we discuss: Why you would be a fool to trust the majority of nutrition advice you see on Instagram The #1 source of fuel a hiker should focus ...
TFT13: Training For The Time Strapped Trekker
July 22, 2019 21:00 - 12 minutes - 10.2 MBSo you have a trek planned...but you also work a 60 hour week... And have a family to look after... And have a social life... And somewhere in there, you want to allow some time to relax and unwind... So how are you expected to spend hours every day walking? One issue with traditional trek preparation programs is that they are the furthest thing away from 'time-efficient as is possible. And while it is true that in order to BEST prepare for a trek - you need to get some ser...
TFT12: High Altitude Trekking, Training Philosophies And Adventure Aspirations
July 15, 2019 21:00 - 26 minutes - 21.7 MBIn this episode, I chat with Trevor Builder - a high altitude trekker with some serious ambitions! We chat about different approaches to training for trekking, tips for high altitude and practical advice for aspiring adventurers. Inside this episode we discuss: The value of following a strength and conditioning program when preparing for a trek (and why it is orders of magnitude more effective than just 'getting fit') The key to overcoming any rock scrambling or hopping you have ahead ...
TFT11: Training , Injury Prevention and Mental Strength For Hikers
July 08, 2019 21:00 - 33 minutes - 27.4 MBIn this episode, I interview Lee Welton from Trailside Fitness, who is a personal trainer, physical therapist assistant and lifelong backpacker. In the value-packed episode, we cover everything from training for hiking, to injury prevention, to nutrition on the trail to mental strength strategies. This is a MUST listen to episode for anyone planning a significant hike or trek. In this episode you will learn: The number one reason people fail on a long distance hike A sneaky way to add s...
TFT10: Pros and Cons Of Gym Training For Trekkers
July 01, 2019 21:00 - 16 minutes - 13.3 MBSome people love it, some people hate it. But is training in the gym something hikers and trekkers should be doing? Or should you be doing all your training outside? This is a subject that comes up from time to time, but it never gets a through and unbiased discussion. So today I explore both the good and bad of training in the gym vs training outside. In this episode I discuss: The four aspects of fitness which EVERY trekker needs to be working on The positives and drawbacks of train...
TFT9: 10 Essentials Every Trekker Needs In Their Preparation
June 23, 2019 21:00 - 21 minutes - 17.4 MBTrekking isn't a walk in the park. It is a challenge worth taking seriously! And you need to ensure you are doing the right things in your preparation to get yourself ready! But don't worry! Inside this episode I share a list of 10 essentials EVERY trekker needs in their preparation. So you can be sure you are ticking off all the right boxes, and you are giving yourself the best chance of a safe, enjoyable and successful adventure! You will learn: The 3 essential training methods which ...
TFT8: Benefits Of Carbohydrates For Altitude Trekkers
June 17, 2019 21:00 - 17 minutes - 14.2 MBWhile trekking at high altitude, what you put in your mouth can play a significant role in keeping you happy, safe and successful on the mountain. Specifically, carbohydrates are incredibly important for a number of reasons while on an altitude adventure. Inside this episode: The first bad review I got for my altitude course, Altitude 101 (and the silver lining which came out of it) How carbohydrates can play an interesting role in avoiding the dreaded hypothermia The crucial elemen...
TFT7: How To Prevent Sickness For Trekkers
June 10, 2019 21:00 - 16 minutes - 13.1 MBBeyond injuries, altitude sickness or physical exhaustion, the common cold or flu can play a significant role in both your enjoyment and chance of success on your trek. This episode is all about keeping you healthy, happy and successful at all times! You will learn: Simple guidelines to stop illness ruining your training Some incredibly important strategies to prevent getting sick right before your adventure A few tips to stay healthy, happy and successful on the trail! And if you e...
TFT6: Interviewing A Knee Specialist On Knee Pain While Hiking
June 03, 2019 21:00 - 29 minutes - 24.1 MBIn this episode I interview Matt Stieler, who is a lifelong hiker, a physiotherapist and a knee specialist. We dive deep into knee pain while hiking and he shares some absolutely amazing information from his professional perspective. You will learn: What the dreaded hiker's knee actually is A few hiking techniques to reduce pain while on the trail What overuse injuries and how you can avoid them on the trail Why you DON'T want to be using a 'band-aid for an arterial spurt' If you ...
TFT5: Simulated Altitude Training For Trekkers
May 27, 2019 21:00 - 13 minutes - 10.9 MBIn this episode I discuss the pros and cons of simulated altitude training. And I answer the burning question... does it help prevent altitude sickness? You will learn: What simulated altitude training actually is (and how it is can't be considered the same as natural altitude) What the claims of 'pre-acclimatisation' mean (and if this actually works!) How this type of training affects endurance, strength, power and weight loss And much, much more... Interested in learning more abou...
TFT4: How To Train To Carry A Heavy Pack
May 20, 2019 21:00 - 18 minutes - 15.3 MBIn this episode we dive deep into some specifics on how to train to carry a heavy pack. You will learn: A proven process to get fit, strong and resilient (while minimising any chance of injury) A simple 3-step strength training program which will make a 20kg pack feel like nothing... The often overlooked practice which can be the difference between staying safe in your training and breaking down with injury The 3 very best core exercises you NEED to be doing to prepare for a heavy ...
TFT3: Common Altitude Mistakes For Trekkers
May 13, 2019 21:00 - 15 minutes - 12.8 MBIn this episode I discuss some of the most common mistakes I see trekkers making at Altitude. Inside this episode you will learn: What you can learn from the Newcastle Knights disastrous trip to Everest Base Camp How I came to consider myself an 'altitude expert' Two things you must avoid at all costs while at altitude! One of the biggest risk factors when it comes to altitude sickness The real reasons behind the myth why 'being fit puts you at a risk of altitude sickness...' Why...
TFT2: How To Prevent Knee Pain While Hiking
May 07, 2019 01:38 - 15 minutes - 12.9 MBKnee pain when hiking and trekking is one of the most common issues I hear on a daily basis. And it is one way to suck all the enjoyment out of your adventure... This episode will teach you: The reason why knee pain is such a common issue on the trail Why the common recommendations for knee pain are 'band-aid' solutions at best A short anatomy lesson which can help you understand where your pain is coming from The simple 3-Step solution to hiker's knee (which has helped dozens of m...
TFT1: The Trekker's Great Mistake
April 30, 2019 11:00 - 12 minutes - 10.1 MBIn this episode I discuss something I have coined 'The Trekker's Great Mistake - which has gotten more then a few trekkers in trouble... Inside this episode you will learn: What the single most common mistake I see in traditional trek preparation The range of different factors you need to consider when preparing for a hiking or trekking adventure The basic outline of what the 'perfect' preparation program should look like And don't forget to subscribe to the show!
TFT0: Welcome To The Training For Trekking Podcast
April 10, 2019 04:11 - 4 minutes - 3.65 MBIn this pilot episode I share what this upcoming podcast is all about and who it is for.