There are a lot of apps out there, but I can vouch for two excellent options.  Packed with features, easy to use, and FREE.  Search by location for all of the trails near you, they include navigation to trail heads, navigation/tracking during your hike, user reviews and ratings, pictures of the trail, difficulty ratings, best uses, restrictions (pets, directional, multi-use, etc), and more.  You can save the trails you've done, and keep a list of ones you intend to do.  Fantastic apps!  Check em out here (the pics are links)

We need to be cognizant of using the trails responsibly during a pandemic. I found this useful resource 
Click Here

​Footwear could make or break your hiking experience.  Your running shoes might be comfortable, and hold up for a few hikes, but are not up to the task out on the trail long term. Your hiking footwear needs to match the conditions, and be comfortable.  If you're gonna hike on a regular basis, you will want to have dedicated hiking shoes/boots with thick treads.  Here is a great guide to selecting the right hiking footwear. 

Blisters are the enemy!  Look for blister-preventing double-layered socks.  They are fantastic!  Click Here for a comprehensive guide to preventing blisters

Carry the essentials.  Use this guide from the Mountaineers Books to determine which essentials will apply to you and your type of hike.  This article doesn't just list what you need, it goes into full detail on each item, and can cater to your specific type of hike.  If nothing else, carry a first aid kit,  sun protection, extra clothes (socks!),  and extra water and food.   Pick the lightest and smallest options that will get you through the hike, and then a little bit more.

TIP:  To carry water, rather than carrying  cumbersome bottles or buying a new hydration pack, simply buy a bladder like this one that you can fit inside your existing backpack for a fraction of the cost!

On-trail nourishment:   Shoot for foods that are nutrient and calorie-packed for it's size and weight, shelf stable (IE, avoid fresh fruit or produce, meats and cheeses, etc).  Aim for dried fruits - much lighter - as part of a healthy trail mix. Peanut-butter and jam sandwiches are fantastic option as well.
How much food should I pack?  Backpacker.com suggests that for most backpackers who plan on hiking all day with a heavier pack, you should aim for 25-30 calories per pound of body weight, per day. If you’re going to do a shorter day of hiking (less than 2 hours) or covering less strenuous terrain, you can scale it down to 21-25 calories per pound of body weight, to stay properly nourished.

Refine your technique.  Hiking is more than just walking!   Even walking the flats with a weighted pack on your back requires you to tense up your core to support the spine, and use your glutes for proper hip extension every step you take.  Not doing so will leave you exhausted and sore a LOT sooner.   Consider using hiking poles if you are going to be facing elevation changes during your hike (click here for hiking pole tips).   Here are some more technique tips for when you encounter uphill and downhill situations.

Walking uphill

• Shorten your steps
• Pick up your cadence
• Lean into the hill
• Drive with intentional activation of quads and glutes.
• Don't raise your knees too high, other than to clear terrain.  
• Use hiking poles!  Click here for hiking pole tips
• Manage your exertion.  Keep your effort well below your max output, and stop for a breather when you feel like you are approaching anything over a 7/10 perceived exertion.  Aim for 5-6 (difficult, yet sustainable)
• As you rest, take off your pack and stretch!
  
  

  Walking downhill

• Hiking poles are a HUGE benefit here!  
• Often more difficult than walking uphill!  We are used to using our muscles to push forward, but to use them to decelerate in this manner is not something they are used to
• Keep your steps short, and cadence up, just like uphill
• Plan your path down - you have to take into account loose impediments and obstacles, and be ready to react quickly.  Don't be afraid to go off to the side of the trail
• Sometimes best to turn sideways to step down if you are unsure of your footing
• Use switchback method if it's really steep, and you have that option.
• Stay centered, but avoid leaning back towards the hill too much.  Stay over your feet, and then slightly back
• Keep your knees and hips bent more than you normally would when walking.  This increases grip and lowers your center of gravity.

If you have additional tips, tricks, or hacks not covered here that work for you,  please include them in the comments!    Happy trails!

Weight sleds have really gained in popularity - most gyms will be equipped with at least one.  They are used in group fitness classes, and are an essential tool for strength and conditioning coaches to develop power and explosiveness in athletes.   Problem is,  they are expensive!  They are cumbersome to store, and require plates. That is why we're gonna tour around the house and find a great way to make our own using things we might already have.  Your muscles will not know the difference!  Watch the video to give a visual to what I cover below.

3. For the ROPE: 

• I used a two-half-hitch knot to secure it to the caribiner.  Click Here for video - super easy and fast, yet very strong and easy to untie.  
• For the rope pull (see the video below),  I ended up tying an over-under knot (like you would tying your shoe, and cinched tight) in the rope every arm length (plus a little bit) to create a better grip point, since the rope I have is quite thin.  If you have a thicker rope, you might not have to do that.
• Attach caribiner to the black loop, and you're ready for rope pulls!  Watch it below
• Sample workout:  In your back yard, rope pull the sled to your feet, bear crawl with the rope in hand, repeat for as many rounds as possible in 5 minutes.  Rest 2 minjutes, and repeat for two more rounds of 5 minutes, and you have an amazing upper body workout.  Adjust weight in your sled to meet your needs.

To create the handles

• Take the other two ratchet straps.  Ratchet them up to the same length, as pictured
• Place the hooks through the hole of the strap on the tote
• Slide the handles on the other end hooks, and you're ready to pull.  See video below!  NOTE,  I should've lengthened the straps a little bit to allow the tote to pull a little straighter, but adjust as you see fit for your situation!
• Now you are ready to do weighted sprints, jogs, or walks.  It's a great strength builder for the core and legs.  Anything you can do with a regular sled, you should be able to do with this iteration of it.  

Try it out, and feel free to reach out with any questions!

​Until next time...