How to Prepare Your Body for a Hiking or Trail Running Season

There’s nothing quite like hitting the trails on the Central Coast — the fresh air, the views, and the sense of adventure that comes with being outdoors. Whether you’re planning weekend hikes or training for your next trail race, getting your body ready can make all the difference between a great season and an injury-plagued one.

At Thrive Physio Erina, we see plenty of runners and hikers who love exploring local spots like Bouddi National Park, Mount Penang, and Glenworth Valley — but also those who end up with sore knees, tight calves, or ankle sprains after overdoing it early in the season.

Here’s how to prepare your body for hiking or trail running so you can move better, recover faster, and stay injury-free.

1. Build Your Base Strength

Trail terrain is unpredictable — steep climbs, rocky paths, and uneven ground challenge your muscles in ways the pavement doesn’t.

Focus on strengthening your legs, hips, and core to improve control and endurance.

Try these exercises:

• Step-ups or walking lunges

• Calf raises

• Single-leg squats or balance drills

• Glute bridges

These moves help you absorb impact better and reduce your risk of knee and ankle injuries — a key focus in sports physiotherapy on the Central Coast.

2. Train Your Balance and Stability

One of the most common trail injuries we see is a rolled ankle. The uneven surfaces challenge your balance — but with a bit of training, you can make your ankles more resilient.

Simple balance drills:

• Stand on one leg while brushing your teeth (yes, really!)

• Use a wobble board or pillow to test your stability

• Add hopping or side-to-side jumps to build control

Even a few minutes a day helps reduce your risk and improves confidence on tricky terrain.

3. Prioritise Mobility

Tight hips, calves, and lower backs can make hiking or trail running feel stiff and painful. Mobility work keeps your joints happy and your stride smooth.

Focus on:

• Hip flexor and hamstring stretches

• Calf mobility

• Foam rolling before or after your session

Your Central Coast physiotherapist can also assess your movement and show you where to focus your mobility training.

4. Warm Up Before You Hit the Trail

Cold muscles are more prone to strain. Before every run or hike, spend 5–10 minutes warming up dynamically — think leg swings, squats, or light jogging.

Start your season slow: shorter, flatter routes first, then gradually increase your distance and elevation as your strength builds.

5. Listen to Early Warning Signs

Some muscle soreness is normal, but sharp or persistent pain isn’t. If you notice swelling, stiffness, or pain that lasts more than a few days, it’s time to get it checked.

A quick physio assessment can often prevent a small niggle from turning into something more serious.

Stay Strong and Injury-Free This Trail Season

Hiking and trail running are incredible ways to stay fit and enjoy the outdoors — but your body needs to be prepared for the challenge.

At Thrive Physio Erina, we help active locals across the Central Coast build strength, prevent injury, and recover faster. Whether you need a trail running strength plan, hiking injury prevention advice, or help managing pain, our experienced team can guide you every step of the way.

Book an appointment today and get your body trail-ready — so you can explore the Central Coast with confidence and energy.