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Fitness Special—Hike Forever: The Total Fitness Plan

Get trail-fit fast! This 4-week program was designed specifically for hikers by trainers Melissa Racouillat of San Francisco's Stone Clinic and Darren Flagg of Boulder's Animal Strength Human Performance Lab.

Create a base

Starting with moderate fitness, you’ll need just a week to build a strong foundation. Do endurance and interval work on a soft surface, like grass or a dirt trail, or with low-impact sports like cycling. Older hikers: Substitute brisk walking for running on endurance days.

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