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Welcome to the midpoint of your quest to hike Mount Everest. By now, you’ve climbed approximately 26 1/2 miles. Halfway there!
Along the way, you might have seen the Rongbuk Monastery, a Buddhist temple believed to be the highest temple in the world. You may have even spotted some of the mountain wildlife crazy enough to exist in these treacherous conditions. Musk deer, wild yak and Himalayan tahr thrive here. If you’re lucky, you’ll see a snow leopard; there are just an estimated 500 of these elusive big cats in the Himalayas of Nepal.
Buttttttt, removing yourself from the hallucination that you’re actually on Mount Everest, the sights you see probably include Amazon delivery trucks, dogs dragging their owners on leashes and friendly neighbors retrieving their mail in bathrobes.
Are you remembering to stretch after each hiking session? If you get injured along the way by not taking care of those muscles, you’ll never make it up the mountain!
Deep Sumo Squat
How-To: First, lower yourself slowly into a squat and back up five times, with your feet abducted slightly and your toes pointed outward. On the fifth descent, hold the deep squat, placing your elbows inside your knees and, with your palms together, apply some pressure to the inside of your thighs with your elbows. Maintain a neutral spine, head up and eyes focused forward, and hold the squat 30 seconds.
Rag Doll Pose
How-T0: Stand with your feet hip-width apart. Hinge forward from your hips to bring your chest towards your legs. Grab opposite elbows. Shift your weight forward into the balls of your feet. Engage your quads and work towards gently straightening the legs. Hold for five long, deep breaths.
Kneeling Shin Stretch
How-To: Get onto all fours with your knees and ankles together and the tops of your feet flat on the floor. Walk back with your hands and sit up until you feel a stretch in your shins, or if you’re more flexible, sit up completely, place your hands behind you and slowly lean back, allowing your knees to lift off the floor (shown). Hold for 20 seconds and repeat two to three times.
Our badass guide, American Ninja Warrior athlete Angela Gargano, is here with a quick midpoint check-in:
So you’re a little behind the halfway point — don’t beat yourself up.
Think of why you’re not crushing those steps and miles. Are you bored with your walking route? Have you been stuck on the treadmill? Switch up your path to boost your motivation!
Angela recommends doubling up on those steps per day to catch up if you’re falling behind.