The Ultimate Hiking Training Plan: Strength, Cardio, Protocols, and Prevention of Common Injuries with Dr. Freeborn Mondello

On today’s episode of Backpacker Radio presented by The Trek, presented by LMNT, we’re once again joined by Dr. Freeborn Mondello to chat about all things fitness, hiking training, and all things health.

In it, Freeborn gives us a detailed game plan on how to best train for a hike, including why the best time to start is today, the time to devote to cardio vs. strength, what type of cardio is king, and specific protocols and exercises for strength training. Freeborn also shares tips on how to prevent and treat some of the most common hiking injuries, including IT band syndrome, knee pain, a host of foot-related ailments, and more. Grab your notebook, this one is full of practical tips to prepare your body for the road and improve your overall health.

We end the show with the 11 most dangerous animals on the Appalachian Trail, how we feel when someone hikes a triple crown trail while leaving a toddler at home, the triple crown of people at the gym, and Chaunce gets mildly angry over a bag of mail.

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Interview with Dr. Freeborn Mondello

• Freeborn Instagram
• RunFreePT
• Trail Strong 18: The Thru-Hiker Progressive Durability System: An 18-week clinical strength program created by a Doctor of Physical Therapy to keep your body on track, through the downhills, back-to-back days, and built-up loading that ends most hikes early. Eccentric strength, hip hinge capacity, core stability and true recovery. Available to Backpacker Radio listeners for $199 for the first three weeks after the episode is released.

Timestamps and questions

00:05:34 – Reminders: Join us for a hiker reunion in Golden, apply to vlog or blog for the Trek, listen to our episodes ad-free on PatreonAnd a surprise announcement!

00:13:30 – Introducing Dr. Freeborn Mondello

00:14:50 – Remind us of your personal experience in resistance.

00:18:31 – What sports cause the most injuries?

00:21:52 – Are there specific fitness styles that pair best with backpacking?

00:26:37 – What is zone two training?

00:28:39 – How do you find your heart rate zones?

00:36:28 – Is it better to use a weighted, inclined or flat vest for zone two?

00:37:27 – What is the minimum zone two training for a hike?

00:43:00 – Discussion on how to calm the central nervous system and recovery techniques.

00:49:48 – Discussion on why stretching could do more harm than good.

00:54:05 – What should you do on breaks and at the beginning of the day on the trail instead of stretching?

01:04:15 – Should you start training years before a hike?

01:11:17 – What does a minimum strength training program look like?

01:14:59 – What home gym equipment should you buy and what should you skip?

01:18:26 – Should older athletes continue doing weighted squats and deadlifts?

01:23:35 – Walk us through a basic strength program with specific lifts.

01:39:44 – What are the most common injuries when hiking?

01:48:31 – Discussion on dry needling and digital rehabilitation

01:51:58 – Can you still run without a missing meniscus?

01:58:22 – What should you prioritize on a day in the city to recover faster?

02:09:22 – Discussion on nutrition, protein goals and intermittent fasting.

02:20:39 – Discussion on BPC-157 Peptides and GLP-1 Weight Loss Drugs

02:25:40 – Where can people keep up with you?

02:28:10 – Stay Salty Question: What is your best view of the world of backpacking or the outdoors?

Segments

Propaganda Clues: The 11 Most Dangerous Animals on the Appalachian Trail by Katie Jackson

QOTD: How about someone hiking a Triple Crown Trail while leaving a toddler at home?

Triple Crown of people in the gym

mail bag

5 star review

Check out our sound technician. @mi_chico_pauly/ and your coffee.

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