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Off-season strength for hikers & trail runners

When I talk about the off-season, I'm referring to the in-season being Late Spring-Early Fall, aka likely the most time you're spending on hiking and running trails throughout the year. The off-season is generally Late Fall-Early Spring, unless you're also a skier/snowboarding in the Winter, then that's another story. But we're here assuming your main activities are in the summertime on the trails.

If you've been following me on Instagram, you've been hearing me yell "it's strength building season, baby!!!!" at the top of my lungs for several weeks now. Sorry not sorry. Fall is the start of big #gainz in the weight room as you give your endurance a break from the trails.

But why is that?

Each person needs an off-season. Whether it's 8 weeks or 16+ weeks, your body and mind need time to recover and (re)build. What I think some people get confused with about the off-season is that "off-season" means little-to-no training.

Quite the contrary, my friend.

When you're in-season, your goals are likely more geared toward being readily available and able to hop on the trails at any given moment. Your endurance is thriving, your fueling is on point (Sour Patch Kids and all), and your stoke is HIGH.

When you're off-season, your goals are likely more geared toward strengthening around injuries that may have occurred during the summer, building muscle to make trekking easier and more efficient, and creating power to transfer over to the trails.

The off-season is what makes the in-season what it is.

In the off-season, you can expect to be lifting in the gym 1-2 more days per week than you would in the summer. You can expect to continue building your base cardio over the winter. You can expect to fuel for strength gains (hi, more protein). You can expect to see the weights you're lifting to increase over time. All with consistency and properly structured progressive overload, of course.

This is exactly what KATHLETICS Trail was built for: getting you strong af and more efficient on the trails.

Take advantage of the off-season and start gaining strength for your 2023 season.


Katharine Moustakes
Hey, friend!

I'm Katharine.

I'm a personal trainer, running coaching, and nutrition coach who's stoked about lifting, the outdoors, summit snacks, and my dog.


I understand that fitness is not your whole life. Fitness is a PART of your life. I approach training in a way that adds value to your life and longevity, so you can enjoy being active whether you're romping around in the mountains, playing with your kids, or signing up for your first 10K race.

I'm here to meet you where you are, so you can train safely and effectively, and gain strength and confidence both in the gym and on the trails.

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