The Ultimate Thru-Hike Training Plan: Strength, Cardio, Protocols, and Common Injury Prevention with Dr. Freeborn Mondello (BPR #351)

In today’s episode of Backpacker Radio presented by The Trek, brought to you by LMNT, we are once again joined by Dr. Freeborn Mondello to chat all things fitness, thru-hike training, and all around health. 

In this one, Freeborn gives us a detailed gameplan about how to best train for a thru-hike, including why the best time to start is today, time to allocate to cardio vs. strength, what kind of cardio is king, and specific protocols and exercises for strength training. Freeborn also shares advice about how to prevent and treat some of the most common thru-hiking injuries, including IT band syndrome, sore knees, a host of foot related ailments, and more. Grab your notebook, this one is full of practical advice ready your body for the trail and improve your health at large.

We wrap the show the 11 most dangerous animals on the Appalachian Trail, how we feel about someone hiking a triple crown trail while leaving a young kid at home, the triple crown of people at the gym, and Chaunce gets mildly peeved at a mailbag. 

LMNT: Get a free sample pack with any order at drinklmnt.com/trek.

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Interview with Dr. Freeborn Mondello

• Freeborn's Instagram 
• RunFreePT
• Trail Strong 18: The Progressive Thru-Hiker Durability System: An 18-week clinical strength program built by a Doctor of Physical Therapy to keep your body on trail — through the descents, the consecutive days, and the accumulated load that ends most hikes early. Eccentric strength, hip hinge capacity, core stability, and real recovery. Available to Backpacker Radio listeners for $199 for the first three weeks after the episode drops.

Time stamps & Questions

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

00:13:30 - Introducing Dr. Freeborn Mondello

00:14:50 - Remind us of your personal endurance background

00:18:31 - Which sports yield 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 vest, incline, or flat for zone two?

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

00:43:00 - Discussion about calming the central nervous system and recovery techniques

00:49:48 - Discussion about why stretching might be doing more harm than good

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

01:04:15 - Should you start training years before a thru-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 still do heavy squats and deadlifts?

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

01:39:44 - What are the most common thru-hiking injuries?

01:48:31 - Discussion about dry needling and digital rehab

01:51:58 - Can you still run with missing meniscus?

01:58:22 - What should you prioritize on a town day to recover faster?

02:09:22 - Discussion about nutrition, protein goals, and intermittent fasting

02:20:39 - Discussion about 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’s your hottest take in the world of backpacking or the outdoors?

Segments

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

QOTD: How do you feel about someone hiking a triple crown trail while leaving a young kid at home?

Triple Crown of people at the gym

Mail Bag

5 Star Review

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