Happy New Year and Happy 2024! In the fitness industry, now is the time where you often see the push of new trendy diets and other BS ways to approach fitness. If you've been around here a while, you know I'm all about fitness for life (even when we have races and mountain summits to conquer in between). Training isn't just for 6 weeks or 6 months; it's for life. If you are new here, hello, hi, welcome! We are fans of forever fitness over here. We stand for longevity, quality of life, and all of the joyful things having fitness offers us (like playing on the trails, summiting to sick views, and exploring the depths of the mountains).
So, instead of me following the rest of the industry to sell you on short-lived fitness routines and diet bull honky, I'm here to suggest you start training for your 2024 big mountain goals now.
Start building your fitness now.
Start expanding your aerobic capacity now.
Start gaining strength now.
Start increasing muscle now.
Start building power now.
Start improving endurance now.
The trail season will truly be here before we know it. If you haven't started already, today is a great first step. See below for some suggestions.
3 tips for achieving 2024 trail goals:
1. Strength train 2-3x/week. Include strength training basics (squat, hinge, push, pull, carry). Include both bilateral and unilateral versions. Add rotation and anti-rotation work for core exercises. More on this is KATHLETICS Trail.
2. Train your cardiovascular system with your preferred method of cardio. If you prefer to hike, try to get out and hike when you can. If you prefer to run, try to get out and run when you can. If both are preferred yet inaccessible to you at this time, do whatever form of cardio you have access to and that you (mostly) enjoy. Train with different efforts and in various heart rate zones. We know Zone 2 is great for base building, but Zones 1, 3, 4, 5 also have a place in training.
3. For high elevation or goals with steep ascents, perform step ups (step ups, side step ups, step overs, and side step overs) as a form of cardio. These will help mimic hiking ascents and descents when you don't have access to a nearby or convenient trail.