Yoga for trampers
Improve flexibility, strength and balance with these five yoga moves especially for trampers. People are always touting the health benefits of yoga. Among other things, it can lower blood pressure,...
Megan Sety
Down dog
Yoga trainer and Wellington Tramping Club stalwart Megan Sety shows how you can become tramping fit, flexible and strong The down dog pose is excellent for trampers as it stretches...
Tramp like a warrior
Yoga trainer and Wellington Tramping Club stalwart Megan Sety shows how you can become tramping fit, flexible and strong The Warrior II pose is excellent for both strengthening and stretching...
Four-play
Yoga trainer and Wellington Tramping Clubber Megan Sety stretches the hips The Reclining Figure Four pose is both relaxing and provides a deep hip stretch Lie on your back....
Leg strength
Trampers need strong legs to keep them walking all day. The horse lunge strengthens a number of the leg’s large muscles, including the glutes (buttocks), quadriceps (thighs) and calves....
Extended Side Angle Pose
The extended side angle pose stretches the sides, back and shoulders while still working on balance and strengthening the legs. Start from a lunge with your left foot forward. Turn...
Tramping fit in 15 minutes
Avoid post-tramp aches and pains with our 15 minute workout It’s hard to find the time to tramp your way to fitness. So what’s the next best option? In just...
Quadriceps stretch
This quadriceps or thigh stretch might look familiar, though usually done standing. This version can be more relaxing at the end of a long tramp, and allows you to focus...
Intense side stretch
Once you try this, you’ll understand why it’s called the intense side stretch. It’s an excellent stretch for your hips, buttocks and hamstrings. Start with your feet hip-width apart. Hands...
Upward plank pose
The upward plank is a bit like an upside-down press-up. It can be an excellent stretch for the shoulders and chest muscles, particularly after a long day of carrying a...
Half seated twist back stretch
Spinal twists can relieve back pain and help balance muscle tension in the back. Be gentle and avoid the temptation to wrench too deeply into the twist. Sit on the...
Don’t rock the Boat
Core strength is an essential part of keeping your balance while tramping, especially if your pack is heavy. The simple ‘boat’ pose is effective and has two variations. Sit on...
Three-in-one
The simple lunge pose is a good way to stretch and strengthen your legs, but with the crescent lunge you can also add balance Stand with your feet hip-width apart...
Stretching for balance
The Warrior II pose on its own is excellent for strengthening and stretching the legs, but by adding a backbend you can challenge your balance and stretch through your sides....
Pack-strong shoulders : dolphin pose
For strong pack-carrying shoulders, try the dolphin pose – which also provides an excellent stretch Start on your hands and knees. Bring your elbows to the floor under your...
Stretching for balance
A number of yoga poses can help build core strength and arm strength. Core strength includes all the muscles surrounding your mid-section that help stabilise your back. The side plank...
Twist, but don’t shout
Lunges are a simple way to stretch and strengthen your legs and there are endless variations. Twisting in your torso can stretch through your shoulders, back and sides – which...
Planking for your core
THE PLANK pose is simply the top of a press-up. When done correctly, it builds core and upper body strength. But press-ups can be hard on the wrist, elbow and shoulder...
Recovery at the hut
Simple exercises to ensure you keep tramping all weekend When I arrive at the hut after a long day of tramping, I drop my pack, strip off my boots and...
The best way to improve tramping balance
Every tramper knows the importance of balance, especially over difficult terrain. One of the best ways to improve balance is to stand on one leg while barefoot. When you do...
Reduce the workload on your legs
Good upper body strength will help you tramp further Once you get off the footpath of the Great Walks, you’ll find tracks where you scramble over boulders, climb over fallen...
Recovering from Tararua Thighs
The pain in your legs after a big hill day can be easily avoided If you do the Mt Holdsworth Jumbo Circuit when you haven’t trained properly, you’ll know all...
Getting down steep terrain
On a recent trip, a friend was a little embarrassed that she had to sit on her bum to work her way down steep terrain. But there was no need...
Balanced view
Balancing starts from the ground up – at your feet There are 26 bones, 33 joints and more than 100 muscles, tendons and ligaments in each foot. That’s a lot...
Slip-sliding away
Strong legs are just one part of the puzzle when it comes to staying on your feet Strong legs will help with the awkward slipping and sliding experience of river and...
Warming-up before you tramp
Our bodies get a serious workout while tramping and warming-up before starting out can help prevent injuries and pain It’s good to move your body through the range of movement...
Strength for off-track travel
Having strength and mobility in your feet, ankles and knees will help you avoid injury and enable you to cover technical terrain more quickly. Strength helps you control and limit...
Three ways over a three-wire
Every so often in the backcountry you’ll encounter a three-wire bridge – they’re sprinkled across the South Island and there’s one spanning the Tutaekuri River in the North Island’s Kaweka...
Climbing skills for tramping
Layback This involves leaning or laying your body back as you move up. You pull on a surface with your hands (like a tree root or edge of a boulder),...
Keeping upright in strong winds
How to keep your feet on the ground when the gales start blowing. Strong winds can be a force to be reckoned with, especially when you find yourself travelling on the...
How to fall over (and not get injured)
Falling over isn’t necessarily a bad thing if you fall with control. With any luck, it’s just your ego that will be bruised. Move in the direction you’re falling Knee...
Avoiding pain going downhill
Reduce the load on your legs when you descend by following these simple tips. Many trampers struggle on downhill sections because their joints and muscles work harder to control the...
6 exercises to get you Great Walk-fit
Features, Fitness, Great Walks
Strength for steep climbs Perfect for the Tongariro Northern Circuit, Milford, Kepler and Routeburn tracks Get ready for steep climbs with exercises that build leg strength for stepping up and...
Find your space
Improving your proprioception will help your balance and tramping. Proprioception is your ability to feel how your body is positioned relative to space and the other parts of your body...
When to see a health professional
Getting the odd niggle is part and parcel of an active lifestyle, but if you suffer from ongoing pain it’s time to see a doctor, writes Megan Sety Aches and pains...
Effective breathing for tramping endurance
Sometimes when the going gets tough, it feels like it’s hard to catch your breath. Think of a long sustained uphill or plugging steps in deep snow. It doesn’t take...
Foot confidence
Learn to trust your feet, they know exactly what they’re doing Do you wonder why some people are slower or faster when the ground gets uneven? Maybe you notice when...
Strengthen your core without the sit-ups
Better core strength helps with balance and the ability to carry a heavy pack The core refers to the sheath of muscles that surround your abdomen. This includes muscles at...
The fight or flight response in tramping
How to control your nerves when your body and mind is in full flight mode When we encounter a threat or danger, our body kicks off the fight or flight...
Q&A: How to get into trail running
Trail running is much like tramping. Both involve tracks, dirt roads and off-track travel. The big difference is that trail running is done at a quicker pace. So what else...
Keeping your feet on the ground with crampons
Trusting your feet with your full weight is the best way to walk in crampons. Those new to walking with crampons and an ice axe often make the same mistake...