EPISODE 4: Spartan Beast! One Step At A Time For Success!


  1. Hydrate: Rehydrate your body by drinking water or an electrolyte-replenishing beverage. Hiking can lead to fluid loss through sweating, so it’s essential to replace those lost fluids to prevent dehydration. And don’t forget the good clean water.
  2. Nutrition: Eat a balanced meal or snack to replenish the calories within 45 minutes. Glycogen and nutrients burned during the hike in the muscles need to be refueled. Opt for a combination of carbohydrates, protein, and healthy fats to aid in recovery. Foods rich in potassium and magnesium, like bananas and nuts, can help prevent muscle cramps.
  3. Stretch: Perform gentle stretching exercises to improve flexibility and reduce muscle soreness. Focus on the major muscle groups used during your hike, such as the legs, back, and shoulders. Hold each stretch for 15-30 seconds without bouncing.
  4. Rest: Rest is crucial for recovery. Take a nap or get a good night’s sleep to allow your body to repair and regenerate. Quality sleep helps with muscle recovery and overall well-being.
  5. Ice or Heat: If you have specific sore areas, you can apply ice or heat therapy to relieve discomfort. Ice can help reduce inflammation and swelling, while heat can relax tense muscles. Use these treatments as needed. 
  6. Elevation: If you have swollen ankles or feet, elevating them can help reduce swelling and improve circulation. Prop your feet up on a pillow or other support while resting.
  7. Compression: Consider using compression garments or socks to help with blood circulation and reduce muscle soreness. These can be particularly useful if you experience swelling in your legs. Try these compression socks.
  8. Self-Massage and Professional Massage: Gentle self-massage with a foam roller or your hands can help alleviate muscle tension and soreness. Focus on tight areas and knots, but avoid excessive pressure if it causes pain. Book a professional massage, we recommend choosing not too deep of a session right after the long hike, but a medium to lighter relaxing massage, which will not overwork already sore muscles but help them recover much faster. Reduce any swelling and discomfort.
  9. Stay Active: While rest is essential, light, low-impact activities like walking or gentle yoga can aid in recovery by promoting blood flow and reducing stiffness.
  10. Stay Warm: If you’re in a cold climate, make sure to stay warm, as exposure to cold temperatures can slow down the recovery process.
  11. Listen to Your Body: Pay attention to how your body feels and adjust your recovery routine accordingly. If you experience unusual pain, consult a healthcare professional.
  12. Plan Your Next Hike: If you’re an avid hiker, consider planning your next hike with enough time in between to allow your body to recover fully. Overtraining can lead to injuries and burnout.
  13. We do not recommend drinking alcohol since it will only hinder recovery and dehydrate you more.

Remember that the duration and intensity of your hike will affect your recovery time. It’s crucial to be patient with your body and give it the time it needs to bounce back fully. If you have any concerns about your recovery or experience persistent pain or discomfort, consult a healthcare professional for guidance.