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# Trailside Fitness

Training & Injury Prevention For Hikers

## Sitemaps

- [XML Sitemap](https://trailsidefitness.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Training For A Thru Hike](https://trailsidefitness.com/training-for-a-thru-hike/) - Training for a thru-hike will help you reduce the risk of injury and allow you to enjoy your thru-hike more. Learn how to train and avoid injury in this post.
- [How to Avoid Injuries on a Thru-Hike: Start Slow!](https://trailsidefitness.com/how-to-avoid-injuries-on-a-thru-hike-start-slow/) - Prevent injuries on your thru-hike by starting slow. Learn how to safely increase mileage, avoid burnout, and set yourself up for long-term success.
- [Foot Numbness During A Thru Hike](https://trailsidefitness.com/foot-numbness-during-a-thru-hike/) - Foot numbness during a thru hike is quite common. Learn how to reduce your risk of foot numbness while hiking in this article.
- [Zero Drop Shoes For Hiking](https://trailsidefitness.com/zero-drop-shoes-for-hiking/) - Are you curious about zero drop hiking shoes? These shoes are great, but they may not be for everyone. Learn more about them in this post.
- [Hip Pain For Hikers and How to Fix It](https://trailsidefitness.com/hip-pain-for-hikers-and-how-to-fix-it/) - Do you experience hip pain while hiking? In this post, you'll learn the causes and what you can do to find relief for your hip pain.
- [Five Tips for a Successful Thru-Hike](https://trailsidefitness.com/five-tips-for-a-successful-thru-hike/) - Hoping for a successful thru-hike? Here are a few things you can do to increase your chances of success that you have some control over.
- [Hill Training In Flat Locations](https://trailsidefitness.com/hill-training-in-flat-locations/) - Hill training in a flat location can feel challenging. Today, I'll share with you a number of ways you can train for elevation no matter where you live.
- [Overtraining Symptoms While Hiking](https://trailsidefitness.com/symptoms-of-overtraining-while-hiking/) - Overtraining happens when the intensity and volume of exercise exceed your recovery capacity. Overcome overtraining with these simple and trail friendly tips.
- [How To Train For A Thru Hike](https://trailsidefitness.com/how-to-train-for-a-thru-hike/) - Are you wondering how to train for a thru hike? I recently did an podcast with Rowan, from Summit Strength where we talk all things training for thru hiking.
- [How To Stay Motivated When Training](https://trailsidefitness.com/how-to-stay-motivated-when-training/) - It can be hard to stay motivated when training. Today, I want to share with you the secret to staying motivated and one additional tip to stay consistent.
- [Tendonitis and Hiking: What You Need To Know](https://trailsidefitness.com/an-overview-of-tendonitis-for-hikers/) - Tendonitis from hiking can creep in quickly. In this post, we'll look at common tendonitis issues and how to prevent them to keep you moving down the trail.
- [Stress Fractures and Recovery For Hikers](https://trailsidefitness.com/stress-fractures-and-recovery-for-hikers/) - Unfortunately, stress fractures in hiking are fairly common. Today, we'll look at what you can do to avoid stress fractures and how you can recover from them.
- [Are You Overdoing Your Cardio For Hiking?](https://trailsidefitness.com/are-you-overdoing-your-cardio-for-hiking/) - Working out at the right level of intensity drives the adaptations needed to boost hiking performance. Are you overdoing your cardio or hitting the sweet spot?
- [Will Thru Hiking Leave You In Great Shape?](https://trailsidefitness.com/will-thru-hiking-leave-you-in-great-shape/) - Will thru hiking leave you in great shape? It's fair to say that finishing a thru hike isn't going to leave you in great shape, so what can you expect?
- [Muscle Loss During A Long Distance Hike](https://trailsidefitness.com/muscle-loss-during-a-long-distance-hike/) - One inevitable truth about thru-hiking is that you'll experience muscle loss during a long-distance hike. This is a normal part of a long-distance hike!
- [Boost Hiking Speed And Endurance!](https://trailsidefitness.com/increase-your-hiking-speed-with-fartlek-intervals/) - Do you want to boost your hiking speed and improve your endurance for hiking? Keep up with the group by adding Fartlek intervals into your training!
- [Sore Feet From Hiking?](https://trailsidefitness.com/sore-feet-from-hiking/) - Sore feet from hiking gotcha down? I'll walk you through several techniques you can use to combat sore feet and lower legs. Your sore feet will thank you!
- [Calf Pain When Hiking? Try This!](https://trailsidefitness.com/calf-pain-when-hiking-try-this/) - Do you experience calf pain when you're hiking? Fear not, there are simple things you can use to address the pain and build calf strength for hiking.
- [Boost Your Hiking Stamina with Intervals](https://trailsidefitness.com/boost-your-hiking-stamina-with-intervals/) - Boost your hiking stamina with intervals. These intervals are perfect to get you in shape for your upcoming trip so you can stay with the group!
- [Too Busy To Train? Do These Exercises!](https://trailsidefitness.com/too-busy-to-train-do-these-exercises/) - Are you feeling too busy to train for your upcoming adventure? Try to sneak in fitness where you can with these exercises!
- [Groin Muscle Training For Hiking](https://trailsidefitness.com/groin-muscle-training-for-hiking/) - Groin muscle training for hiking will help you crush the ascents and descents—and what hiker doesn't want that? Let's train this overlooked muscle group for your upcoming hike.
- [How Long Should You Train Before A Hike?](https://trailsidefitness.com/how-long-should-you-train-before-a-hike/) - How long should you train before a hike? By training beforehand, you can reduce injury risk, have more fun, and leave nothing but adventure ahead of you!
- [Hiking Gut Health & Digestion Issues](https://trailsidefitness.com/gut-health-digestion-issues/) - Hiking Gut Health & Digestion Issues How good is your hiking diet? Hiking gut health and digestion issues are common in long-distance hiking. And there's a good reason for this. If you spend any time in the long-distance hiking community, you'll meet and hear of hikers who brag about how silly their diet is: candy
- [Ankle Sprains And Recovery For Hikers](https://trailsidefitness.com/ankle-sprains-and-recovery-for-hikers/) - It's a problem when surveys report that around 23% of hikers suffered from a sprained ankle during their hike. Let's look at ankle sprains and recovery for hikers.
- [IT Band Issues & Hiking](https://trailsidefitness.com/it-band-issues-fixes/) - Is your IT band giving you problems? Hikers often discuss IT band issues. What is the IT band, and why is it so problematic for hikers?
- [Tips For A Successful Thru Hike](https://trailsidefitness.com/tips-for-a-successful-thru-hike/) - There are many tips for a successful thru hike, but the best lessons are learned through failure. Here are five top tips to help you be successful on your hike!
- [Hill Intervals For Hikers](https://trailsidefitness.com/hill-intervals-for-hikers/) - Hill intervals for hikers are one of the best ways to boost endurance for uphill hiking. Learn how to structure intervals and progress them for your next hike.
- [Prepare For Hiking With Training Hikes](https://trailsidefitness.com/prepare-for-hiking-with-training-hikes/) - Training hikes can be a great way to train for your upcoming hike. Optimize your training time, reduce injury risk, and improve your comfort with this workout!
- [Ankle Sprains & The Hidden Cause](https://trailsidefitness.com/ankle-sprains-the-hidden-cause/) - Ankle sprains can quickly ruin a hiking trip and there's one hidden cause that can increase your risk of injury. Learn the hidden cause and how to fix it.
- [Prepare For Hiking With Loaded Pack Walks](https://trailsidefitness.com/prepare-for-hiking-with-loaded-pack-walks/) - Learn how to incorporate loaded pack walks into your training to help you prepare for your upcoming hike. Simple, yet effective, loaded pack walks are great!
- [Second Chances](https://trailsidefitness.com/secondchances/) - Second Chances Have you ever had an event in your life that changed your trajectory and gave you a second chance? If you have a few minutes, I'll share with you my second chance event story about a farm accident I was in. Strange, I know, but stick with me here and it'll come full circle
- [Build Bulletproof Ankles With These 10 Exercises!](https://trailsidefitness.com/build-bulletproof-ankles-with-these-10-exercises/) - Want Bulletproof Ankles? If you love to get out and cover miles or plan to walk border to border, then having strong ankles will help you keep on the move. I've assembled 10 of my favorite exercises that you can implement into your current routine to help make sure your miles are trouble-free. These are
- [Foot Self Care Routine For Hikers](https://trailsidefitness.com/foot-self-care-routine-for-hikers/) - Foot Self Care Routine For Hikers In this foot self care routine for hikers, I'll give you some quick ways to find relief for sore and tired feet. Using items that you have handy, you can massage, stretch, and rejuvenate your feet while hiking. Self care for your feet is critical! This mini foot self
- [Self Care For Hikers](https://trailsidefitness.com/self-care-for-hikers/) - Self Care For Hikers With injuries continuing to be the #1 reason hikers report abandoning their long distance hikes yearly, there's room for improving self care. But self care is a pretty wide ranging term. So what exactly do I mean when I say self care for hikers? Just using simple but effective strategies that
- [Calf Self Care Routine For Hikers](https://trailsidefitness.com/calf-self-care-routine-for-hikers/) - Calf Self Care Routine For Hikers In this calf self care routine for hikers, I'll give you some quick ways to ease those tight calf muscles. Using items that you have handy, you can massage, stretch, and care for your calf muscles. Self care for the calf muscles is very important! This mini calf self
- [Lower Leg Self Care Routine For Hikers](https://trailsidefitness.com/lower-leg-self-care-routine-for-hikers/) - Lower Leg Self Care Routine For Hikers In this lower self care routine for hikers, I'll give you some quick ways to find relief for your lower leg muscles. I have separated out the lower leg muscles from the calf for ease. You can learn about the calf self care routine here. Using items that
- [Quad Self Care Routine For Hikers](https://trailsidefitness.com/quad-self-care-routine-for-hikers/) - Quad Self Care Routine For Hikers In this quad self care routine for hikers, I'll give you some quick ways to find relief for aching knees by targeting the quad muscles. Using items that you have handy, you can massage, stretch, and improve your comfort on the trail. Self care for your hard-working quads is
- [Camp Self Care Routine For Hikers](https://trailsidefitness.com/camp-self-care-routine-for-hikers/) - Camp Self Care Routine For Hikers In this camp self care routine for hikers, I'll give you some quick ways to find relief after a long day on the trail. The best part is, you'll be using items that you have handy to massage, stretch, and rejuvenate your body. Self care is critical to manage
- [Rest Stop Self Care Routine For Hikers](https://trailsidefitness.com/rest-stop-self-care-routine-for-hikers/) - Rest Stop Self Care Routine For Hikers In this rest stop self care routine for hikers, I'll give you some quick ways to find relief for your body. Using items that you have handy, you can massage, stretch, and quickly rejuvenate while hiking. Self care for your body is critical! This self care routine for hikers comes
- [Shoulder Pain While Hiking? Learn How To Fix It!](https://trailsidefitness.com/shoulder-pain-while-hiking-learn-how-to-fix-it/) - Shoulder Pain While Hiking? Learn How To Fix It! Do you have shoulder pain while hiking? In this post, you'll learn how o fix it by targeting the most common causes. Â Hikers are particularly prone to problems in the mid-back that can result in headaches and shoulder muscle pain. Contributors to this discomfort are posture,
- [Shoulder & Neck Self Care Routine For Hikers](https://trailsidefitness.com/shoulder-neck-self-care-routine-for-hikers/) - Shoulder & Neck Self Care Routine For Hikers In this shoulder and neck self care routine for hikers, I'll give you some quick ways to find relief from headaches and shoulder pain. Using items that you have handy, you can massage, stretch, and improve your comfort while hiking. Self care for your shoulder and neck
- [Calf tightness after hiking? Try this!](https://trailsidefitness.com/calf-tightness-after-hiking-try-this/) - Calf tightness after hiking? Try this! Have you ever had calf tightness after hiking? I recently had someone reach out who was having some issues with calf pain. Also, they felt a ropey band of tightness along the calf. This is something we definitely want to work out; tight muscles can cause all sorts of pain.
- [Knee pain going downhill? Try this!](https://trailsidefitness.com/knee-pain-going-downhill-try-this/) - Knee pain going downhill? Try this! If you have knee pain going downhill, you are not alone! For many hikers, taking a steep step down can be painful for the knees while hiking. There are a few ways you can use the features of the trail to help decrease knee pain going downhill. By recognizing
- [Medial Tibial Stress Syndrome And Hiking](https://trailsidefitness.com/medial-tibial-stress-syndrome-and-hiking/) - Medial Tibial Stress Syndrome And Hiking Medial Tibial Stress Syndrome or shin splints are a real pain when hiking. Shin splints are the more common name, and medial tibial stress syndrome (MTSS) is the more descriptive term now favored. No matter what you call it, hiking with MTSS is very uncomfortable. In this post, I'll
- [Plantar Fasciitis & Hiking](https://trailsidefitness.com/plantar-fasciitis-hiking/) - Plantar Fasciitis & Hiking Plantar fasciitis and hiking don't go well together. Plantar fasciitis shouldn't stop you from hiking, though! This post will highlight some of the most common causes of plantar fasciitis, where you might feel the pain and some ideas on how to address it. There are a LOT of possibilities and variables
- [Achilles Tendonitis and Hiking](https://trailsidefitness.com/achilles-tendonitis-and-hiking/) - Achilles tendonitis and hiking Managing Achilles tendonitis while hiking is no walk in the park. The Achilles tendon is the thickest and strongest tendon in the body. During running, it can bear loads of nearly 2000lbs with no issues. That is strong! Having tendonitis or any tendinopathy issue with the Achilles will undoubtedly be one that
- [Tendonitis Or Tendonosis How Do I Know Which It Is?](https://trailsidefitness.com/tendonitis-or-tendonosis-how-do-i-know-what-it-is/) - Tendonitis Or Tendonosis How Do I Know Which It Is? How do you know if you have Tendonitis or Tendonosis? This is a fairly common question without a clear definition in the medical field. Typically speaking a tendonitis is more acute and inflamed where a tendonosis is a more chronic condition. If we're being accurate, tendonopathy
- [Posterior Tibialis Tendonitis](https://trailsidefitness.com/posterior-tibialis-tendonitis/) - Posterior Tibialis Tendonitis Posterior tibialis tendonitis can be a real pain while hiking! It's not a big muscle in terms of mass, but it is extremely critical for hiking on rocky terrain and having a stable foot and ankle. The posterior tibialis is an important but often neglected muscle that supports the arch in your
- [Improve Your Odds Of Finishing A Thru Hike](https://trailsidefitness.com/improve-your-odds-of-finishing-a-thru-hike/) - Improve Your Odds Of Finishing A Thru Hike Do you want to improve your odds of finishing a thru hike? I thought so! No one sets off on a long distance hike with ambitions to abandon their dream hike due to injury. Yet, injuries remain the number one reason hikers quit a long distance hike.
- [Strengthen Your Shins With These Easy Exercises](https://trailsidefitness.com/strengthen-your-shins-with-these-easy-exercises/) - Strengthen Your Shins With These Easy Exercises Strengthen your shins with these easy exercises to help reduce trip and falls and avoid shin splints. The big muscle on the front of the shin helps to pick up your foot when your walking. It also helps to slow down the speed of your foot down after
- [Cardio and endurance training for hikers](https://trailsidefitness.com/cardio-and-endurance-training-for-hikers/) - Cardio and endurance training for hikers Why is cardio and endurance training for hikers to important? By doing some "off foot" training, you can decrease stress on your joints and improve your hiking performance. I'll give you some simple workouts to help boost your endurance and pump up your cardio to make your hikes much
- [The best exercises to train for hiking](https://trailsidefitness.com/the-best-exercises-to-train-for-hiking/) - The best exercises to train for hiking The best exercises to train for hiking aren't found in popular hiking magazines. I recently had a chance to look through a really popular hiking magazine that talked about America's long distance trails. With great excitement I looked inside the magazine and came across some advice on training
- [Exercises Hikers Should Avoid And Better Options](https://trailsidefitness.com/exercises-hikers-should-avoid-and-better-options/) - Exercises Hikers Should Avoid And Better Options Today we're going to discuss exercises hikers should avoid and better options. This is especially important if you're training for a long-distance hike. There are plenty of exercises for hikers, but which ones should you avoid? Which one are better options? Let's look at some popular machines and see
- [Training For Hiking With No Hills](https://trailsidefitness.com/training-for-hiking-with-no-hills/) - Training For Hiking With No Hills How would you go about training for hiking with no hills to help you out? Today I have a quick tip for you that will give you a simple and effective solution for training. My all time favorite way to train for a hike will always be lunges, but
- [Eating Healthy While Hiking](https://trailsidefitness.com/eating-healthy-while-hiking/) - Heatlhy eating while long distance hiking is key for combating post trail depression and aiding in recovery.
- [What to know before starting a hike training program](https://trailsidefitness.com/what-to-know-before-starting-a-hike-training-program/) - What to you know before you start your training program What to know before starting a hiking training program may seem daunting, but it's all laid out here for you. Before starting your training program, it's important to know a few guidelines to ensure your success and avoid wasting time. Here are my top 3
- [Ankle Sprains & Rehab For Hikers](https://trailsidefitness.com/ankle-sprains-rehab-for-hikers/) - Ankle Sprains & Rehab For Hikers Even the most experienced hikers have likely had to deal with ankle sprains and rehab at some point. Ankle sprains may be common for hikers but do you know some easy rehab options? A badly sprained ankle can derail your hiking plans for about a month to a month
- [Sore Knees Hiking? Learn How Reverse Lunges Help!](https://trailsidefitness.com/sore-knees-hiking-learn-how-reverse-lunges-help/) - Sore Knees Hiking? Learn How Reverse Lunges Help! Lots of hikers have sore knees hiking, but most don't know that reverse lunges can help! Lunges are a great way for hikers to build lower leg strength that supports the knee joint. Unfortunately for most hikers, forward lunges can contribute to sore knees. At a loss for
- [The best exercise for hiking you aren't doing](https://trailsidefitness.com/the-best-exercise-for-hiking-you-arent-doing/) - The best exercise for hiking you aren't doing Are you training for a hike but wondering what the best exercise might be? With training to hike often you'll have the feeling like you can't stomach another squat or lunge. Fair. As great as these exercises are, sometimes you just need to add a little variety
- [No Pain, No Gain Mentality Can End Your Hike](https://trailsidefitness.com/no-pain-no-gain-mentality-can-end-your-hike/) - "No Pain, No Gain" Mentality Can End Your Hike How can the no pain, no gain mentality end your hike? Excellent question. Your body is quite complex and science is still sorting out just how pain and other systems work. With a lot of chronic injuries the level of stress and strain to the tissue
- [Meal Planning For Backpacking](https://trailsidefitness.com/meal-planning-for-backpacking/) - Meal planning for backpacking Meal planning for backpacking can be overwhelming for many hikers, me included. Have your backpacking meal options ever left you less than impressed? Here's the thing, the foods you eat really make a difference in your performance, recovery and mood. Foods rich in flavor and nutrients can really help your body
- [Top 5 exercises for hikers beyond the basics](https://trailsidefitness.com/top-5-exercises-for-hikers-beyond-the-basics/) - Top 5 exercises for hikers beyond the basics Looking for the top 5 exercises for hikers beyond the basics? I get tired of the same exercises for hiking too. These exercises are beyond the basic squats, deadlifts, lunges and planks but provide great benefit. Offering tons of benefit, these top 5 exercises for hikers options give
- [Hiking with Plantar Fasciitis](https://trailsidefitness.com/hiking-with-plantar-fasciitis/) - Hiking With Plantar Fasciitis Hiking with plantar fasciitis is no picnic! While there can be many causes for plantar fasciitis, this post will focus mainly on the calf muscle and its role in foot motion. Most hikers that have plantar fasciitis will likely have tight calf muscles. If this muscle is tight, it changes how
- [Planning On Finishing The PCT?](https://trailsidefitness.com/planning-on-finishing-the-pct/) - This article first appeared on The Trek, you can read it here. It has been shared over 1300 times since being published in January 2018. The Numbers Don't Lie Injuries are the number one reason for abandoning the PCT each year. If you are planning on hiking the Pacific Crest Trail some simple training beforehand can
- [Overprontation and Hiking](https://trailsidefitness.com/overpronation-and-hiking/) - Learn how overpronation effects the body, especially for hikers.
- [Knee Pain For Hikers & How To Fix It](https://trailsidefitness.com/common-knee-aches-and-pains-how-to-manage-them/) - On the Appalachian Trail, 58% of hikers reported knee pain in 2017. It is one of the most common areas for hikers to experience pain, but why? In an earlier post on overpronation, we looked at how a flat arch can cause problems farther up the body and the knee is often the target. Anatomy For
- [Deep Dive Series - Back Pain: What's Going On & How To Address It](https://trailsidefitness.com/back-pain-for-hikers-and-how-to-manage-it/) - Back pain affected 21% of hikers that abandoned their hike on the Appalachian Trail in 2017 according to a survey by The Trek. Since your back is a pretty big piece of real estate, we will cover both low back here and the mid-back later in this "deep dive" series. Looking back at the last
- [Advice From Injured Hikers](https://trailsidefitness.com/advice-from-injured-hikers/) - Each year, Halfway Anywhere puts out a fantastic PCT hiker survey. While preparing for the PCT, it was a huge resource for me. One of the things that stood out to me is the number of hikers that never finish due to injury, and things hikers wish they would have done differently. Regardless if they finished
- [What Hikers Need To Know About Their Brains](https://trailsidefitness.com/what-hikers-need-to-know-about-their-brains/) - Highlights We are wired to be more negative thinking than positive thinking Monitor your thoughts for better performance Red light, green light concept What Everyone Needs To Know About Their Brains A lot has been written about preparing mentally for a long distance hike, and for good reason. Each hiker will have their own experiences
- [Hiking With Sciatica](https://trailsidefitness.com/hiking-with-sciatica/) - Highlights The sciatic nerve is quite large and feeds the lower half of the body Nerve flossing can help reduce symptoms Strength and stretching will help get you back on your feet Anatomy The Sciatic nerve is huge! Where it exits through you hip bone it's about as big around as your pinky finger. This
- [Sore Knees Hiking Down Hills? Learn How To Fix It!](https://trailsidefitness.com/sore-knees-hiking-downhills/) - Knee Pain Going Downhill? Nearly 60 percent of Appalachian hikers surveyed said they experienced sore knees during their hike. Why do your knees hurt more going downhill than up? What can you do to help them ache less? Learn a few tips here that can really help save your knees and your hike! Did you
- [Does It Matter If You Train For Your Hike?](https://trailsidefitness.com/do-you-need-to-train-to-hike/) - Should You Even Bother Training? Since injuries are the number one reason for hikers ending their hikes, it's a topic worthy of attention. There is always talk around hikers regarding training before a hike. Some say you don't need to train, others swear by it. So what's the real answer? Go into the hike fit
- [Hiker Tabata Workout](https://trailsidefitness.com/hiker-tabata-workout/) - I am eliminating your excuse for not having time to train! A full Tabata sequnce of 8 rounds will only take 16 minutes to complete. If you choose an optional 1 minute rest between movments, it will bring you up to 20 minutes. This is a quick but very effective way to improve your overall
- [The Science of "Trail Legs"](https://trailsidefitness.com/the-science-of-trail-legs/) - The Science of Trail Legs Have you ever heard hikers talk about getting their trail legs? Ever wonder just what that means? Read on my bipedal friends to learn the science of trail legs! The Science-y Bit Neuromuscular adaptation is the name of the game here. This term refers to the nerves from your spinal
- [Should You Train For A Long Distance Hike?](https://trailsidefitness.com/shouldyoutrainforahike/) - [et_pb_section admin_label=”section”] [et_pb_row admin_label=”row”] [et_pb_column type=”4_4″][et_pb_text admin_label=”Text”] This post is sponsored by The Dylan Tonkin Show! Dylan is very relatable and his relaxed interview style allows the conversation to come effortlessly with his guests. He has successfully hiked the Pacific Crest Trail in 2018, and the Appalachian Trail in 2016. He brings loads of experience
- [Hiker Tabata Workout 2](https://trailsidefitness.com/hiker-tabata-workout-2/) - I am eliminating your excuse for not having time to train! This is round 2 and a this will give you some variety.A full Tabata sequnce of 8 rounds will only take 16 minutes to complete. If you choose an optional 1 minute rest between movments, it will bring you up to 20 minutes. This
- [Hiker Tabata 3!](https://trailsidefitness.com/hiker-tabata-3/) - I am eliminating your excuse for not having time to train! This is round 3! and will give you some variety.A full Tabata sequnce of 8 rounds will only take 16 minutes to complete. If you choose an optional 1 minute rest between movments, it will bring you up to 20 minutes. This is a
- [Top 5 Stretches For Hikers](https://trailsidefitness.com/top-5-stretches-for-hikers/) - If you are looking for a great top 5 list of stretches, give these a try! There are endless variations and options for stretching. The nice thing about stretching for hiking is there really isn't a wrong answer. Choose your own adventure and pat yourself on the back for doing some stretching rather than none.
- [Track Lunge Workout!](https://trailsidefitness.com/track-lunge-workout/) - If you are looking for the perfect conditioning piece to get you ready for hiking, I have just the workout for you! Just click the link and enter your email address and this leg building lung burner will be sent your way! [wpvideo 4WAc2G9r] This is a fantastic workout that will be challenging, but it
- [A Note To Aspiring Long Distance Hikers](https://trailsidefitness.com/a-note-to-aspiring-long-distance-hikers/) - A note to aspiring long distance hikers: I'm here as a guide to help you be successful in your thru-hike. I have thru hiked the PCT injury free* in 2018, and I work as a Personal Trainer and Physical Therapist Assistant for a living. I actually care about you finishing your hike and I hope that
- [Hiker Tabata 4](https://trailsidefitness.com/hiker-tabata-4/) - I am eliminating your excuse for not having time to train, again! This is round 4 and will give you some variety with Tabata routines.A full Tabata sequnce of 8 rounds will only take 16 minutes to complete. If you choose an optional 1 minute rest between movments, it will bring you up to 20
- [Shin Splints](https://trailsidefitness.com/shin-splints-and-how-to-manage-them/) - Shin Splints and How to Manage Them Shin Splints are also known as Medial Tibia Stress Syndrome. The tibia, (shin bone) absorbs a lot of the ground impact with each step you take. The tibia ever so slightly bends backward with the ground impact. When it does, it places stress on the medial or inside
- [The North Face Brazil Blog Featuring Trailside Fitness: What To Eat On A Long Distance Trail](https://trailsidefitness.com/the-north-face-brazil-blog-featuring-trailside-fitness-what-to-eat-on-a-long-distance-trail/) - This article was translated from The North Face - Brazil, and was originally written in Portuguese for our friends down south. It is a condensed version of the recent REI interview which you can read here. Photos are from the original post. May 28, 2019 by Thaís Teisen When you decide to make a long distance
- [Dealing With Pain While Hiking](https://trailsidefitness.com/dealing-with-pain-while-hiking/) - How Will You Deal With Pain While Hiking? Are you wondering how you are going deal with aches and pains while hiking? It's true that you will most likely face some aches and pains on your hike, but it's important to know how to manage them beyond aspirin and ice. The reality is that you
- [Free Training Program For Hikers](https://trailsidefitness.com/free-training-program-for-hikers/) - Free 12 week training program for hikers! No gym required!!
- [Does Training Give You A Leg Up On Injuries?](https://trailsidefitness.com/does-training-give-you-a-leg-up/) - Does Training Give You A Leg Up? Hey Hikers! Click here to watch the video! I had an amazing response to the survey I sent out last week! I wanted to speak to your thoughtful responses and give a little more detail about what I've been up to. I created a short video that will address some top questions
- [Your #1 Training Question Answered!](https://trailsidefitness.com/your-1-training-question-answered/) - Here's the latest video! Wow! The response from the first video was incredible and I'm really excited to share this next video with you! In this video, I address the top objections that hikers have for training before a hike: Hikers complete long distance hikes each year without training. Why should I train? Can't I just get in shape on
- [Online personal training for hikers!](https://trailsidefitness.com/online-personal-training-for-hikers/) - My long awaited online personal training program is now ready! I've been working for the last year to finalize the training program and all of the extras that come with it. It think this will really elevate your hike training and preparation! BUY NOW! Introducing Fit For Adventure, an online personal training solution to help

## Pages

- [Trailside Fitness](https://trailsidefitness.com/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” use_background_color_gradient=”on” background_color_gradient_stops=”rgba(0,0,0,0.51) 0%|rgba(255,255,255,0) 100%” background_color_gradient_overlays_image=”on” background_image=”https://cdn.trailsidefitness.com/wp-content/uploads/2025/02/Grey-Blue-Simple-Modern-Hiking-Desktop-Prototype.png” position_origin_a=”bottom_center” position_origin_f=”top_center” custom_margin=”-8%||||false|false” custom_margin_tablet=”-7%||||false|false” custom_margin_phone=”6%||||false|false” custom_margin_last_edited=”on|phone” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” width_tablet=”” width_phone=”90%” width_last_edited=”on|phone” max_width=”90%” custom_margin=”6.4%|auto|3%|auto|false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_text content_tablet=” Helping Hikers Overcome Pain & Build Strength for Every Adventure ” content_phone=” Helping Hikers Overcome Pain & Build Strength for Every Adventure ” content_last_edited=”on|tablet” _builder_version=”4.27.4″
- [Testimonials](https://trailsidefitness.com/testimonials/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_image=”https://trailsidefitness.com/wp-content/uploads/2025/03/Google-Survey-Headers.png” min_height=”361px” height=”361px” max_height=”1000px” global_colors_info=”{}”][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” min_height=”6826.3px” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”] Curious what it’s like to train with Trailside Fitness? Here’s what hikers from all walks of life have said about their experience—from overcoming pain to crushing big-mile days with confidence. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row
- [Contact Us](https://trailsidefitness.com/contact-us/) - [et_pb_section fb_built=”1″ fullwidth=”on” custom_padding_last_edited=”on|tablet” disabled_on=”off|off|off” admin_label=”Contact Us Header Desktop” _builder_version=”4.27.4″ background_enable_color=”off” background_image=”https://trailsidefitness.com/wp-content/uploads/2025/03/Grey-Blue-Simple-Modern-Hiking-Desktop-Prototype-3.png” background_position=”bottom_center” positioning=”none” position_origin_a=”bottom_right” position_origin_r=”bottom_right” min_height=”1000px” height=”793px” max_height=”766px” custom_margin=”||-42px|||” custom_padding=”503px||4px|||” custom_padding_tablet=”132px||4px||false|false” custom_padding_phone=”52px|5px|74px||false|false” background_last_edited=”on|desktop” background_enable_image_tablet=”off” background_enable_image_phone=”off” parallax_tablet=”on” parallax_phone=”off” parallax_method_phone=”off” background_size_phone=”initial” background_position_phone=”top_center” global_colors_info=”{}”][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” custom_margin=”-94px|||||” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” text_font=”|||on|||||” text_font_size=”32px” global_colors_info=”{}”] Start Your Journey with Expert Guidance
- [Free Fitness Training Program](https://trailsidefitness.com/free-fitness-training-program/) - [et_pb_section fb_built=”1″ fullwidth=”on” admin_label=”Hero Section” _builder_version=”4.27.4″ background_enable_image=”off” locked=”off” global_colors_info=”{}”][et_pb_fullwidth_header title=”12 week program” subhead=”FREE Trailside TRAINING PROGRAM” background_overlay_color=”rgba(0,0,0,0.52)” content_max_width=”550px” _builder_version=”4.27.4″ title_font=”Poppins|700||on|||||” title_text_color=”#edbb5f” title_font_size=”14px” title_letter_spacing=”2px” title_line_height=”1.4em” content_font=”Poppins||||||||” content_font_size=”16px” content_letter_spacing=”1px” content_line_height=”2em” subhead_font=”Noto Serif|700||on|||||” subhead_font_size=”40px” subhead_letter_spacing=”2px” subhead_line_height=”1.4em” background_enable_color=”off” background_image=”https://trailsidefitness.com/wp-content/uploads/2025/02/Grey-Blue-Simple-Modern-Hiking-Desktop-Prototype.png” custom_button_one=”on” button_one_border_width=”1px” button_one_border_color=”rgba(255,255,255,0.3)” button_one_border_radius=”0px” button_one_letter_spacing=”1px” button_one_font=”Saira Extra Condensed|600||on|||||” button_one_icon=”$||divi||400″ button_one_icon_color=”#edbb5f” custom_button_two=”on” button_two_border_width=”1px” button_two_border_color=”rgba(255,255,255,0.3)” button_two_border_radius=”0px” button_two_letter_spacing=”1px” button_two_font=”Saira Extra Condensed|600||on|||||” button_two_icon=”$||divi||400″ button_two_icon_color=”#edbb5f”
- [Online Fitness Training Package Basic](https://trailsidefitness.com/online-fitness-training-package-basic/) - [et_pb_section fb_built=”1″ admin_label=”Header” _builder_version=”4.27.4″ background_image=”https://trailsidefitness.com/wp-content/uploads/2020/04/Untitled-design-5.png” parallax=”on” parallax_method=”off” custom_padding=”4vw||0||false|false” locked=”off” global_colors_info=”{}” background_color_gradient_start__hover=”#2b87da” background_color_gradient_start__hover_enabled=”#2b87da” background_color_gradient_end__hover=”#29c4a9″ background_color_gradient_end__hover_enabled=”#29c4a9″ use_background_color_gradient__hover=”off” use_background_color_gradient__hover_enabled=”off” background_color_gradient_type__hover=”linear” background_color_gradient_type__hover_enabled=”linear” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_direction_radial__hover=”center” background_color_gradient_direction_radial__hover_enabled=”center” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%” background_color_gradient_overlays_image__hover=”off” background_color_gradient_overlays_image__hover_enabled=”off” background_color_gradient_stops__hover=”#2b87da 0%|#29c4a9 100%”][et_pb_row custom_padding_last_edited=”on|phone” _builder_version=”4.16″ max_width=”80%” min_height=”362.6px” custom_padding=”||||false|false” custom_padding_tablet=”” custom_padding_phone=”150px||||false|false” use_custom_width=”on” width_unit=”off” custom_width_px__hover=”1080px” custom_width_px__hover_enabled=”1080px” custom_width_percent__hover=”80%” custom_width_percent__hover_enabled=”80%” global_colors_info=”{}” gutter_width__hover=”3″ gutter_width__hover_enabled=”3″ parallax_1__hover=”off” parallax_1__hover_enabled=”off” parallax_2__hover=”off” parallax_2__hover_enabled=”off” parallax_3__hover=”off” parallax_3__hover_enabled=”off” parallax_4__hover=”off” parallax_4__hover_enabled=”off”
- [About Lee Welton](https://trailsidefitness.com/about-lee-welton/) - [et_pb_section fb_built=”1″ fullwidth=”on” custom_padding_last_edited=”on|phone” admin_label=”Hero Section” _builder_version=”4.16″ custom_padding_tablet=”” custom_padding_phone=”” global_colors_info=”{}”][et_pb_fullwidth_image src=”https://trailsidefitness.com/wp-content/uploads/2025/03/IMG_0345-scaled.jpeg” title_text=”IMG_0345″ _builder_version=”4.27.4″ _module_preset=”default” min_height=”969px” global_colors_info=”{}”][/et_pb_fullwidth_image][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_row column_structure=”2_3,1_3″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”2_3″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” text_font_size=”17px” global_colors_info=”{}”] My name is Lee Welton, and I am a Physical Therapist Assistant, personal trainer, nutrition coach, and thru-hiker. In preparation for my 2018
- [Blog](https://trailsidefitness.com/blog/) - [et_pb_section fb_built=”1″ fullwidth=”on” admin_label=”Hero Section” _builder_version=”4.27.4″ custom_padding=”0px||0px|||” hover_enabled=”0″ global_colors_info=”{}” alt=”train for a hike” title_text=”train for a hike” sticky_enabled=”0″ background_enable_image=”off”][et_pb_fullwidth_header title=”Blog” subhead=”Expert Advice for Stronger, Smarter Hiking” background_overlay_color=”rgba(0,0,0,0.21)” content_max_width=”550px” _builder_version=”4.27.4″ title_font=”Poppins|700||on|||||” title_text_color=”#edbb5f” title_font_size=”14px” title_letter_spacing=”2px” title_line_height=”1.4em” content_font=”Poppins||||||||” content_font_size=”16px” content_letter_spacing=”1px” content_line_height=”2em” subhead_font=”Noto Serif|700||on|||||” subhead_font_size=”40px” subhead_letter_spacing=”2px” subhead_line_height=”1.4em” background_enable_color=”off” background_image=”https://trailsidefitness.com/wp-content/uploads/2018/11/hip-pain-for-hikers-and-how-to-fix-it.png” parallax=”on” custom_button_one=”on” button_one_border_width=”1px” button_one_border_color=”rgba(255,255,255,0.3)” button_one_border_radius=”0px” button_one_letter_spacing=”1px” button_one_font=”Saira Extra Condensed|600||on|||||” button_one_icon=”$||divi||400″
- [Self Care Program For Hikers](https://trailsidefitness.com/self-care-program-for-hikers/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row column_structure=”1_2,1_2″ make_equal=”on” _builder_version=”4.16″ max_width=”80%” use_custom_width=”on” width_unit=”off” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.16″ text_font=”Lato||||||||” text_text_color=”#888888″ text_font_size=”16px” header_font=”Questrial|300|||||||” header_font_size=”36px” header_line_height=”1.2em” header_2_font=”Questrial||||||||” header_2_font_size=”36px” text_orientation=”right” max_width=”80%” max_width_tablet=”100%” max_width_phone=”100%” max_width_last_edited=”on|desktop” module_alignment=”center” custom_margin=”||20px|” custom_margin_tablet=”25px||||false|false” custom_margin_phone=”25px||20px||false|false” custom_margin_last_edited=”on|tablet” animation_style=”slide” animation_direction=”top” animation_intensity_slide=”20%” header_font_size_tablet=”” header_font_size_phone=”26px” header_font_size_last_edited=”on|phone” header_2_font_size_tablet=”” header_2_font_size_phone=”26px” header_2_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}”] Meet Lee Welton: just an average hiker like you.
- [ADA Accessibility Statement](https://trailsidefitness.com/ada-accessibility-statement/) - [et_pb_section fb_built=”1″ _builder_version=”4.3.1″ background_color=”#a9b988″][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.9.7″ header_font_size=”40px” hover_enabled=”0″ header_font_size_tablet=”35px” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” sticky_enabled=”0″] ADA Accessibility Statement [/et_pb_text][et_pb_text _builder_version=”4.9.7″ text_text_color=”#ffffff” text_font_size=”18px” header_2_text_color=”#566147″ header_3_text_color=”#5f604e” background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ sticky_enabled=”0″] ADA Accessibility Statement Accessibility Statement Trailside Fitness is committed to making our website and mobile application accessible and user-friendly for all users,
- [7 Day Mini Self Care Course](https://trailsidefitness.com/7-day-mini-self-care-course/) - [et_pb_section fb_built=”1″ _builder_version=”4.5.1″ _module_preset=”default”][et_pb_row column_structure=”1_4,1_2,1_4″ use_custom_gutter=”on” gutter_width=”1″ custom_padding_last_edited=”on|phone” _builder_version=”4.3.2″ background_color=”#eaeaea” width=”95%” max_width=”1275px” module_alignment=”center” custom_padding=”20px|15px|20px|15px|false|false” custom_padding_tablet=”” custom_padding_phone=”” animation_direction=”bottom” link_option_url=”https://trailsidefitness.com/wp-content/uploads/2020/02/No-Gym-Hike-Training-Plan-2.pdf” link_option_url_new_window=”on” border_radii=”on|10px|10px|10px|10px” border_width_all=”3px” border_color_all=”#566147″ box_shadow_style=”preset1″ box_shadow_horizontal=”3px” box_shadow_vertical=”3px” box_shadow_blur=”15px” box_shadow_spread=”5px” box_shadow_color=”rgba(86,97,71,0.37)” locked=”off”][et_pb_column type=”1_4″ _builder_version=”4.3.2″ custom_padding=”75px|15px|||false|false” custom_padding_tablet=”40px||||false|false” custom_padding_phone=”15px||||false|false” custom_padding_last_edited=”on|phone”][et_pb_text _builder_version=”4.5.1″ width=”81.5%” module_alignment=”center” min_height=”278px” custom_padding=”|0px||||” link_option_url=”https://trailsidefitness.com/wp-content/uploads/2020/02/No-Gym-Hike-Training-Plan-2.pdf” link_option_url_new_window=”on” hover_enabled=”0″] [/et_pb_text][/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.3.1″][et_pb_text _builder_version=”4.5.1″ text_font=”|600|||||||” text_text_color=”#566147″ text_font_size=”16px” header_2_font=”|600|||||||” header_2_text_align=”center” header_2_text_color=”#566147″ header_2_font_size=”30px” header_2_letter_spacing=”1px”
- [free-training-fitness-download-pdf](https://trailsidefitness.com/free-training-fitness-download-pdf/) - [et_pb_section fb_built=”1″ _builder_version=”4.5.1″ background_color=”#a9b988″ custom_padding=”||143px|||” hover_enabled=”0″ locked=”off”][et_pb_row column_structure=”1_4,1_2,1_4″ use_custom_gutter=”on” gutter_width=”1″ custom_padding_last_edited=”on|phone” _builder_version=”4.3.2″ background_color=”#eaeaea” width=”95%” max_width=”1275px” module_alignment=”center” custom_padding=”20px|15px|20px|15px|false|false” custom_padding_tablet=”” custom_padding_phone=”” animation_direction=”bottom” link_option_url=”https://trailsidefitness.com/wp-content/uploads/2020/02/No-Gym-Hike-Training-Plan-2.pdf” link_option_url_new_window=”on” border_radii=”on|10px|10px|10px|10px” border_width_all=”3px” border_color_all=”#566147″ box_shadow_style=”preset1″ box_shadow_horizontal=”3px” box_shadow_vertical=”3px” box_shadow_blur=”15px” box_shadow_spread=”5px” box_shadow_color=”rgba(86,97,71,0.37)”][et_pb_column type=”1_4″ _builder_version=”4.3.2″ custom_padding=”75px|15px|||false|false” custom_padding_tablet=”40px||||false|false” custom_padding_phone=”15px||||false|false” custom_padding_last_edited=”on|phone”][et_pb_text _builder_version=”4.3.2″ width=”81.5%” module_alignment=”center” min_height=”278px” custom_padding=”|0px||||” link_option_url=”https://trailsidefitness.com/wp-content/uploads/2020/02/No-Gym-Hike-Training-Plan-2.pdf” link_option_url_new_window=”on” box_shadow_style=”preset2″] [/et_pb_text][/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.3.1″][et_pb_text _builder_version=”4.3.2″ text_font=”|600|||||||” text_text_color=”#566147″ text_font_size=”16px” header_2_font=”|600|||||||” header_2_text_align=”center” header_2_text_color=”#566147″
- [Purchase Confirmation](https://trailsidefitness.com/checkout/purchase-confirmation/) - Thank you for your purchase! [STEP ONE] Click the green link "self-care-guide-trailside-fitness" above to download the TRAILSIDE_FITNESS.zip file. [STEP TWO] Click on that file to extract the files listed below from the TRAILSIDE_FITNESS.zip file. [STEP THREE] Open these files in your PDF viewer or Internet Browser. 1-Self_Care_Videos.pdf - All Video Files Play From This File
- [Checkout](https://trailsidefitness.com/checkout/) - [et_pb_section admin_label=”section”] [et_pb_row admin_label=”row”] [et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]Your cart is empty.[/et_pb_text][/et_pb_column] [/et_pb_row] [/et_pb_section]
- [Transaction Failed](https://trailsidefitness.com/checkout/transaction-failed/) - Your transaction failed, please try again or contact site support.
- [Purchase History](https://trailsidefitness.com/checkout/purchase-history/)
- [Privacy Policy](https://trailsidefitness.com/privacy-policy/) - [et_pb_section fb_built=”1″ _builder_version=”4.3.1″ background_color=”#a9b988″][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.3.1″ header_font_size=”40px” header_font_size_last_edited=”on|phone” hover_enabled=”0″ header_font_size_tablet=”35px” header_font_size_phone=”30px”] Privacy Policy [/et_pb_text][et_pb_text _builder_version=”4.3.1″ text_text_color=”#ffffff” text_font_size=”18px” header_2_text_color=”#566147″ header_3_text_color=”#5f604e” background_size=”initial” background_position=”top_left” background_repeat=”repeat”] Who we are Our website address is: TrailsideFitness.Com What personal data we collect and why we collect it Comments When visitors leave comments on the site
- [Disclaimer](https://trailsidefitness.com/disclaimer/) - [et_pb_section fb_built=”1″ fullwidth=”on” admin_label=”Hero Section” _builder_version=”3.22″][et_pb_fullwidth_header title=”Stuff We Have To Say” subhead=”Disclaimer” background_overlay_color=”rgba(0,0,0,0.8)” content_max_width=”550px” _builder_version=”4.0.11″ title_font=”Poppins|700||on|||||” title_text_color=”#edbb5f” title_font_size=”14px” title_letter_spacing=”2px” title_line_height=”1.4em” content_font=”Poppins||||||||” content_font_size=”16px” content_letter_spacing=”1px” content_line_height=”2em” subhead_font=”Playfair Display|700||on|||||” subhead_font_size=”48px” subhead_letter_spacing=”3px” subhead_line_height=”1.4em” background_color=”rgba(255, 255, 255, 0)” background_image=”https://trailsidefitness.com/wp-content/uploads/2020/01/footer-background-01-1.jpg” custom_button_one=”on” button_one_border_width=”1px” button_one_border_color=”rgba(255,255,255,0.3)” button_one_border_radius=”0px” button_one_letter_spacing=”1px” button_one_font=”Saira Extra Condensed|600||on|||||” button_one_icon=”%%3%%” button_one_icon_color=”#edbb5f” custom_button_two=”on” button_two_border_width=”1px” button_two_border_color=”rgba(255,255,255,0.3)” button_two_border_radius=”0px” button_two_letter_spacing=”1px” button_two_font=”Saira Extra Condensed|600||on|||||” button_two_icon=”%%3%%” button_two_icon_color=”#edbb5f” module_alignment=”right”

## Downloads

- [Self Care Program](https://trailsidefitness.com/downloads/self-care-program-for-hikers/) - Self Care Guide For Hikers includes over 80 pages and 10 videos to help you take your hiking preparation to the next level and avoid hike ending injuries.

## Divi Overlays

- [Free 7 Day Self Care Program Offer](https://trailsidefitness.com/divi_overlay/free-7-day-self-care-program-offer/) - [et_pb_section fb_built=”1″ module_class=”greyOverlay” _builder_version=”3.22″ background_color=”rgba(0,0,0,0.3)” background_image=”https://trailsidefitness.com/wp-content/uploads/2020/07/athletic-training-landing-page-bg.png” parallax=”on” parallax_method=”off” custom_padding=”6%||6%|” locked=”off”][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Better landing pages” _builder_version=”4.5.1″ text_font=”Lato||||||||” text_font_size=”16px” header_font=”Questrial|300|||||||” header_font_size=”56px” header_line_height=”1.2em” header_2_font=”Questrial||||||||” header_2_font_size=”46px” text_orientation=”center” background_layout=”dark” module_alignment=”center” custom_margin=”||0px|” custom_padding=”||0px|” animation_style=”zoom” hover_enabled=”0″ header_font_size_tablet=”40px” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” header_2_font_size_tablet=”50px” header_2_font_size_phone=”30px” header_2_font_size_last_edited=”on|phone”] Not quite ready for the adventure yet? Explore my FREE 7 day mini

## Categories

- [Uncategorized](https://trailsidefitness.com/category/uncategorized/)
- [Start Here](https://trailsidefitness.com/category/start-here/)
- [Workouts](https://trailsidefitness.com/category/workouts/)
- [Common Aches and Pains](https://trailsidefitness.com/category/common-aches-and-pains/)
- [Free Downloads](https://trailsidefitness.com/category/free-downloads/)
- [trailside fitness](https://trailsidefitness.com/category/trailside-fitness/)
- [self care](https://trailsidefitness.com/category/self-care/)

## Tags

- [backpacking](https://trailsidefitness.com/tag/backpacking/)
- [fitness](https://trailsidefitness.com/tag/fitness/)
- [health](https://trailsidefitness.com/tag/health/)
- [hiking](https://trailsidefitness.com/tag/hiking/)
- [pacific crest trail](https://trailsidefitness.com/tag/pacific-crest-trail/)
- [pct2018](https://trailsidefitness.com/tag/pct2018/)
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