{"podcast":{"title":"Backpacker Radio","slug":"backpacker-radio-228477","podcast_index_feed_id":228477,"rss_url":"https://backpackerradio.libsyn.com/rss","website_url":"https://www.backpackerradio.thetrek.co/","image_url":"https://static.libsyn.com/p/assets/e/b/0/8/eb08194064f7a18fd959afa2a1bf1c87/backpacker_radio_art_2.png","author":"Zach Davis","episode_count":385,"summary":"From the Appalachian Trail to the Pacific Crest and everything in between. Backpacker Radio is a show all about the wonderful world that is thru-hiking and long distance backpacking. Co-hosts, Zach \"Badger\" Davis and Juliana \"Chaunce\" Chauncey muse on the backpacking life and the latest from the trail every other week. Topics include but are not limited to news, trail culture, interviews, gear, advice, and all you can eat buffets.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/backpacker-radio-228477"},"episode":{"title":"The Ultimate Thru-Hike Training Plan: Strength, Cardio, Protocols, and Common Injury Prevention with Dr. Freeborn Mondello (BPR #351)","slug":"the-ultimate-thru-hike-training-plan-strength-cardio-protocols-and-common-injury-prevention-with-dr-freeborn-mondello-bpr-351","published_at":"2026-04-06T10:00:00+00:00","page_url":"https://stenobird.com/podcast/backpacker-radio-228477/the-ultimate-thru-hike-training-plan-strength-cardio-protocols-and-common-injury-prevention-with-dr-freeborn-mondello-bpr-351","show_page_url":"https://stenobird.com/podcast/backpacker-radio-228477","url":"https://backpackerradio.libsyn.com/how-to-train-for-a-thru-hike-strength-cardio-protocols-and-common-injury-prevention-with-dr-freeborn-mondello-bpr-351","audio_url":"https://dts.podtrac.com/redirect.mp3/pdst.fm/e/claritaspod.com/measure/prfx.byspotify.com/e/mgln.ai/e/441/pscrb.fm/rss/p/traffic.libsyn.com/secure/backpackerradio/BPR_Ep_351_-_Freeborn_Ad_update.mp3?dest-id=635059","summary":"In today's episode of Backpacker Radio presented by The Trek, brought to you by LMNT, we are once again joined by Dr. Freeborn Mondello to chat all things fitness, thru-hike training, and all around health. In this one, Freeborn gives us a detailed gameplan about how to best train for a thru-hike, including why the best time to start is today, time to allocate to cardio vs. strength, what kind of cardio is king, and specific protocols and exercises for strength training. Freeborn also shares advice about how to prevent and treat some of the most common thru-hiking injuries, including IT band syndrome, sore knees, a host of foot related ailments, and more. Grab your notebook, this one is full of practical advice ready your body for the trail and improve your health at large. We wrap the show the 11 most dangerous animals on the Appalachian Trail, how we feel about someone hiking a triple crown trail while leaving a young kid at home, the triple crown of people at the gym, and Chaunce gets mildly peeved at a mailbag. LMNT: Get a free sample pack with any order at drinklmnt.com/trek . Mountainsmith: Use code \"TAKEAHIKE\" for 20% off at mountainsmith.com . Shady Rays: Use code \"TREK\" for 40% off two or more pairs of sunglasses at shadyrays.com . Hyperlite Mountain Gear: Use code \"BPRADIO15\" for 15% of hyperlitemountaingear.com [divider] Interview with Dr. Freeborn Mondello Freeborn's Instagram RunFreePT Trail Strong 18: The Progressive Thru-Hiker Durability System : An 18-week clinical strength program built by a Doctor of Physical Therapy to keep your body on trail — through the descents, the consecutive days, and the accumulated load that ends most hikes early. Eccentric strength, hip hinge capacity, core stability, and real recovery. Available to Backpacker Radio listene…","meta_description":"In today's episode of Backpacker Radio presented by The Trek, brought to you by LMNT, we are once again joined by Dr. Freeborn Mondello to chat all things…","key_points":[],"chapters":[],"topics":[],"duration_seconds":12126,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/backpacker-radio-228477/episodes/the-ultimate-thru-hike-training-plan-strength-cardio-protocols-and-common-injury-prevention-with-dr-freeborn-mondello-bpr-351/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/backpacker-radio-228477/the-ultimate-thru-hike-training-plan-strength-cardio-protocols-and-common-injury-prevention-with-dr-freeborn-mondello-bpr-351.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}