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Upper Body Training for Hikers

Why do we lift upper body when we primarily use our legs for hiking and trail running?

Valid question.

It's pretty obvious that you're primarily using your legs.

One foot in front of the other.

I can feel my glutes and hams firing as we're even discussing this haha.

What might not be as obvious is the momentum that your arms carry through each step. (You do this while you're walking, too. Otherwise your arms would naturally stay stick straight through the movement, right?)

Your arm swing comes from your shoulders.

Your back and shoulders carry much of your pack weight.

Your back, shoulders, and core provide stability, balance, and strength to maintain posture.

Your upper body does a lot more work than you may give it credit for!

It's so important that you continue to include Rows, SA Presses, Push-Ups, Pull-ups, etc. in your program and not omit them. They're included within KATHLETICS Trail for a reason ;).

Building a strong back, chest, shoulders, and core WILL help you become a stronger, faster, and more efficient hiker and trail runner.


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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