This is how you can start the hiking season well prepared

In terms of sports, she can look back on numerous successes in mountain running, trail running, and ski mountaineering. Together with her husband Alex, she is also a guide at the Explorer Hotels trail running camp, where they both share their experience directly on the trails.

How to train downhill without ruining your knees?

Tina: When hiking downhill, you protect your knees primarily through proper technique and control: Walk with slightly bent knees, take short, quick steps, and lean slightly forward instead of "catching" yourself by leaning back. Reduce your pace to avoid harsh braking movements, and use hiking poles or trail poles for support if needed. Strength exercises like squats and lunges can also help strengthen muscles and stabilize joints. After hikes, it's a good idea to do specific stretching exercises for your thighs and knees.

How important are mobility and stretching really?

Very important! Mobility keeps joints flexible, improves technique, and protects against injuries. Before hiking, dynamic warm-ups are more effective than static stretching; after a hike, gentle stretching can keep muscles supple and promote recovery.

Should you break in new shoes before heading to the mountains?

Yes, absolutely. Breaking in new shoes beforehand prevents blisters, pressure points, and misalignments. Wear them initially on short walks or easy hikes until they have adapted to your feet. This will make hiking in the mountains safer and more comfortable.

Your most important tip for everyone heading back to the mountains?

Tina: My most important tip for getting back into it: Give yourself time and start gently. Begin with short, easy hikes, go at your own pace, and take breaks. This way, you'll gradually build up strength, endurance, and enjoyment—and return to the mountains safely and with renewed motivation.

What motivates you personally every spring?

Tina: What motivates me most is the feeling of a new beginning after winter: the fresh air, the scent of forest floor and moss, the first ups and downs on the trails after weeks indoors. I love getting back into the rhythm, feeling my endurance and strength slowly return, and celebrating small steps forward.

Add to that the anticipation of special goals—whether it's a favorite route with a view or a new trail adventure. This combination of nature, exercise, and personal achievements makes every spring the perfect motivational boost for me.

Week 4: Consolidation & "Dress Rehearsal"
Go on a longer hike (10-15 km, depending on your level) with a similar profile to your planned spring hikes. Test your equipment, nutrition, and pace. Keep the remaining sessions easy so you stay recovered.

Basic principles for all weeks:
Increase gradually (not all at once), schedule breaks, listen to your body, and maintain a pace where you can still hold a conversation. This is how you get back into shape safely and sustainably.