Practical trail planning and gear advice, written by a physiotherapist and backed by sports science research.
April 17, 2026
I've done zero research on altitude sickness and my plan was to deal with it when I get there. That plan needed updating. Here is what a physiotherapist actually needs to know about AMS before Thorong La Pass.
Read article →April 15, 2026
I won a trek to one of the world's highest passes and have almost no hiking experience. Here is how a physiotherapist with two kids, dodgy knees, and 3 sessions a week is preparing.
Read article →April 15, 2026
The standard advice is 2 litres per day. That number is almost meaningless for hiking. Here is how to actually calculate your needs.
Read article →April 15, 2026
Most hikers take 4–6 hours to hike 10 miles — but that range is almost useless without context. A 10-mile hike on a flat maintained trail is a completely different proposition to 10 miles with 3,000 feet of elevation gain. Here's exactly how to calculate your time for any trail.
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