Trail Prep, Recovery, and Confidence: Chatting with Jess About Our New Collaboration

Strong on the Trail: How Movement Prepares You for Mountain Adventures

From tackling rocky ridgelines to running sunlit coastal trails, movement matters. Whether you're training for a multi-day hike or aiming to build confidence on technical ground, consistent strength and mobility work can make all the difference. If you're looking for a goal to focus your training on, our upcoming trail running and hiking holidays offer just the motivation:

• Women’s Chamonix Trail Running Camp – Build strength, skill, and stamina in the heart of the Alps with expert coaching and a supportive all-women environment.

• Mallorca Trail Running Week (October) – Discover the GR221’s dramatic coastline and limestone peaks, combining sun, sea, and runnable trails.

• Combins Walking Tour – Explore a quieter, wild corner of the Alps on foot, with remote trails and dramatic scenery.

• Ultimate Tour du Mont Blanc – Take on the classic full circuit of the Mont Blanc massif with all logistics sorted.

With those goals in mind, we sat down with Jess, a physiotherapist and movement specialist, to talk about how strength and mobility can transform your time in the mountains – and how best to prepare your body for the adventure ahead. 

Can you tell us a bit about your background and how you came to specialise in physio and movement? 

Throughout school and college, I loved sports and science, so physiotherapy felt like the ideal  way to bring those interests together. After qualifying as a physiotherapist, I specialised in  musculoskeletal and worked at Chelsea FC, as well as in neurology within the NHS. I also  trained in yoga and Pilates, and enjoyed fusing these movement practices into my rehab and  conditioning work with the athletes and clients I was working with. This is something I continued  to explore in future in roles at professional sports teams, such as Angel City FC, and with  individual clients, using a blend of movement-based approaches to support daily function,  reduce pain, improve movement, and enhance athletic performance.  

What inspired your move to the mountains, and how has it shaped your professional journey? 

My love for the mountains and a desire to spend more time trail running, climbing, and skiing  inspired the move. As I spent more time doing these activities and began working closely with  others who shared the same passions, I naturally found myself specialising in supporting  mountain athletes. Alongside my physiotherapy background, I also hold a Master’s degree in  Nutrition, which has allowed me to take a broader approach. Today, much of my work focuses  on helping individuals reach optimal health and peak performance in the mountains through  tailored movement sessions and nutrition support. 

How can regular strength and mobility work, like what you feature in your videos, enhance  someone's experience on the trails? 

When you love running, hiking, or skiing, it can be hard to find the motivation for strength and  mobility work, you just want to be out doing the sport you love. But incorporating it is essential  for improving performance. It builds the stability, power, and endurance needed to help you feel  in control navigating varied terrain, reduces the risk of injury, and supports quicker recovery.  Ultimately, it helps you enjoy your sport more, and for longer!  

When creating a new video, what process or concept do you use to develop the session? 

When creating a new video or group session, I typically start by considering the specific activity  or sport that the content will support. From there, I break down the key physical components  required for optimal performance, including areas to strengthen, commonly tight muscle  groups, and repetitive movement patterns that need to be balanced or counteracted. For  individual sessions, I begin with a thorough assessment, then develop a bespoke plan based on  the person's presentation and goals. 

Which recurring issues or injuries do you see most often in hikers, runners, or skiers - and how  do your classes help address them? 

Knee issues are fairly common across hiking, running, and skiing, but each sport tends to have  its own injury patterns. For example, skiers are more prone to ligament injuries such as ACL and  MCL tears, while hikers and runners are more likely to develop overuse injuries like  patellofemoral pain and shin splints. Ankle and foot issues, such as sprains, Achilles  tendinopathy, and plantar fasciitis, are also more common in runners and hikers due to  repetitive stress. In Mountain Movement classes and one-to-one sessions, we focus on building  overall mobility and strength to improve biomechanics and create a resilient foundation, helping  to reduce the risk of injury and support long-term performance. We also offer targeted sessions  that focus on addressing common injuries, i.e., lower back pain.

Are there any common mistakes you see people making when it comes to recovery or  preparation for a trip? 

One of the most common mistakes I see is not training in the gear you plan to use during your  trip or event. It's essential to practice with the shoes, backpack, and other equipment you'll be  taking. Another mistake is simply increasing mileage without incorporating complementary  strength and conditioning work, meaning you’re more likely to sustain an injury. It's also crucial  not to skip rest days, your body needs time to recover and allow for the physiological  adaptations from all the hard training. Nutrition plays a key role in endurance and overall  enjoyment on the trails, so it’s important to practice your nutrition and hydration strategies  during training. This helps your gut adapt so that when you get to the mountains, you can take  on that fuel and feel good!  

What’s one physio tip you wish everyone knew before they went on a multi-day adventure? 

While on the event, aim for consistency. It’s easy to get carried away and push too hard at the  start, aim to maintain a manageable pace so that you can finish as strong as you start. Don’t  forget the good habits you’ve hopefully built during training, such as doing warm-up activation  exercises before you begin, incorporating stretching and mobility work at the end of the day, and  staying on top of nutrition and hydration. Pay attention to any niggles and make adjustments  early before they develop into something worse. Prioritising consistency and recovery is  essential to feeling strong and performing your best throughout the trip! 

Do you have a favourite exercise or stretch you always include in your own routine before  heading out on the trails? 

I always activate the glutes! I typically start with some prehab resistance band exercises, like  lateral band walks, to target the key glute muscles for power and stability. I also incorporate  single-leg exercises, such as lunges, along with some plyometric movements like jumps or hops  to get the legs ready for the trails. 

Exit 

How does the rhythm of mountain life influence the way you approach your own training and  recovery? 

My sports naturally shift with the seasons, providing a change of activity and load. I also try to  schedule my bigger training days when the weather is favourable, using rainy days as an  opportunity for recovery!

Please contact us with any questions you have and check out our Trip Calendar for dates, prices and availability.