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Follow @fithikernation for tips on hiking training, fitness and injury prevention! Squats are a great place to start but once you’ve got the hang of them try adding in an exercise like the split squat. This move forces your front leg to do more work, helping correct side-to-side imbalances common in hikers. Plus, it actively stretches your back hip flexor and thigh — areas that often get tight from sitting or long uphill climbs. And if you’re looking for a full plan to build lower body strength
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Follow @fithikernation for more tips on hiking training, gear & fitness! Properly gripping your hiking poles can make a huge difference in your comfort and safety on the trail! Make sure to come up through the strap, over the top, and then grip the handle to hike more efficiently without straining your wrists. Extra Tip: Adjust your pole length depending on the terrain – shorter for uphill, longer for downhill. 👉 Share this with your hiking buddies! | Fit Hiker Nation
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Follow @fithikernation for more tips on hiking training and fitness. If you want to take fewer breaks on big climbs, focus on **how** you hike uphill, not just how fit you are. Shorter steps, a slight forward lean, steady breathing, and keeping your pace consistent, instead of push-and-pause… that’s what actually saves energy! Small technique shifts make big hills feel way more doable. 🗣️ Comment the best advice you’ve ever received for hiking uphill! | Fit Hiker Nation
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Follow @fithikernation for more hiking training tips! 🏔️ I used to think taking bigger steps uphill would make me faster… but it actually just drained my energy. Here’s why 👇 When you take big steps, your body uses more of its fast-twitch muscle fibres — powerful but they fatigue quickly. That means you burn out sooner. But when you shorten your stride, you stay more in your endurance (slow-twitch) fibres, which are built to go the distance. The result? You conserve energy and keep a steadier
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Follow @fithikernation for more tips on hiking, training & fitness! Trekking poles aren’t just for balance — they take the load off your legs and let your arms help with the climb 💪🥾 👉 When you push down, engage your lats (big back muscles), not just your arms — this keeps you strong and saves your shoulders. ✨ Pole setup tips: • General hiking: adjust so your elbow is at 90° with the tip by your foot. • Long uphills: shorten 5–10 cm for better leverage. • Short uphills: just grip lower down
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Follow @fithikernation for more tips on hiking training, safety and gear recommendations! Here’s the next set of essentials I always take hiking: ✅ A packable SOL @surviveoutdoorslonger bivvy — lightweight emergency shelter I’ve actually had to use before, and it was 100% worth carrying ✅ A fire starter — I prefer a spark tool since it still works if it gets wet or fuel runs out, but I’ll often carry a lighter as well (you can usually find tinder and kindling outdoors but in wet conditions it ca
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Follow @fithikernation for all tips on hiking, gear, strength & fitness, and injury prevention on the trails 👣⛺️ Here’s an easy trick to figure out how much fuel is left in your canister: ⛵️💧Float it in water — the waterline shows how full it is (compare it to your other one or a full/empty one that you have). Some canisters even have a printed gauge for this! 🧪 Other methods: Weigh it on a kitchen scale and subtract the empty (tare) weight Share this with your hiking buddy so you’re not caug
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Follow @fithikernation for more hiking training & fitness tips! Knee pain on the trail? These quick stretches can help relieve tension in common problem areas. 🎯 Hold each stretch for 30-60 seconds per side 🌀 Repeat 1–2 rounds during rest breaks and post-hike Stretching can help calm irritated tissues and temporarily improve mobility/flexibility — but if your pain keeps coming back on hikes, that’s a sign that something deeper needs addressing. 🔎 Persistent pain is usually your body telling y
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Follow @fithikernation for more tips on hiking training and fitness! Most people plant their poles straight up and down, but angling them backward ~45° (like Nordic walking) can make your hiking way more efficient. When you plant the pole behind you and push down and back, you turn your arm swing into forward momentum. This takes pressure off your knees and hips, improves posture and gives you a smoother rhythm. It basically turns hiking into a full-body movement instead of just a leg workout. ⬇
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Follow @fithikernation for tips on hiking training, fitness and injury prevention! 👍🏻 When you walk straight down a steep slope with your toes forward, most people naturally shift into a slight “back seat” position — leaning back to feel more stable (unless you have poles). This posture actually puts your knees at an angle that increases the force going into the joint. And at the same time, your quads are working eccentrically — meaning they’re lengthening under load (which requires a lot more
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If you want 10% off Santevia water filters, use the code FITHIKERNATION 💧 I’ve been using Santevia for years — and honestly, I’d never go back. I’m someone who really values what I put into my body — not just for hiking performance, but for long-term health. 💦Having clean, mineral-rich water gives me peace of mind and makes me feel like I’m taking a proactive step every single day. 🦠Most filters remove harmful stuff but also strip out the good minerals your body actually needs. Santevia filte
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What else am I missing? Comment below!🎄🥾 | Fit Hiker Nation
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SOUND ON! Tell me I’m not the only one who could listen to running water for hours? | Fit Hiker Nation
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