RISE & WANDER 
Season 4: All About Hiking

A Podcast by Karla Amador, Founder of the 52 Hike Challenge

Podcast music by Sarah Marlo Music.  

LISTEN NOW

Episode 1

Welcome to the Rise and Wander podcast! I'm Karla Amador, and in this episode, I share my personal journey from rock bottom to transformation through the power of hiking. Discover how the 52 Hike Challenge began, its impact on nearly 100,000 participants, and the mental, physical, spiritual, and emotional benefits it brings. From my lowest point during a divorce to finding solace in the outdoors, this episode is an inspiring testament to healing through nature. Join us as we dive into hiking basics and more this season. Ready to change your life one hike at a time? Let's get started!

Episode 2

Join me for this episode of the Rise and Wander podcast as I introduce essential tips and advice for beginner hikers. I’m providing practical steps on how to get started. The episode covers basics like using the AllTrails app for navigation, understanding elevation gain, and joining local hiking groups for support. I also discuss the '10 Essentials' for hiking safety. I’ll give you practical advice on what each essential entails and tips on preparing for hikes. Let's go through the importance of education, preparation, and overcoming initial fears to become a confident hiker.

Show Links:
AllTrails
10-Essentials 
Local Groups   
Facebook Chapters   
meetup.com
Sierra Club Wilderness Travel Course 
Oboz Footwear Hyalite  
Freedom of the Hills Book 
REI Puffy Magma   
Patagonia Fleece 
Outdoor Research rain jacket  
Adventure Medical Kits 
Kula* Cloth *Note: A kula cloth is used for pee only!
GPS Units 
More on Iphone satellite capabilities

Episode 3

In this episode of the Rise and Wander podcast, I am joined by guest Cris, known as 'hiking guy.' We discuss the comprehensive preparation needed for safe and enjoyable hiking. Key topics include the use of GPS units, the value of understanding trail elevations, the difference between satellite communicators and GPS devices, and the significance of planning and preparation. We emphasize the practical steps hikers can take to ensure safety such as carrying paper maps, using offline maps, having satellite communicators or personal locator beacons, and the critical aspect of discernment in decision-making while on trails. We also address the necessity of having backup power for electronic devices and share personal stories to highlight these safety measures. The episode concludes with a philosophical touch, encouraging hikers to listen to their inner GPS and be conservative with risk-taking on hikes.

Show Links:
https://hikingguy.com/ 

Episode 4

In this episode, I delve into the crucial topic of hydration for hikers. I’ll provide essential tips on water consumption, emphasizing the importance of pre-hydration and the amount of water needed during hikes in various conditions. I’ll explain the benefits of using water reservoirs, electrolytes, and portable filters, particularly in hot climates or extended hikes. I’ll also share strategies for preventing water from freezing in cold weather. The key takeaway is to always plan ahead, carry more water than you think you'll need, and ensure you're prepared for the conditions of your hike.

Show Links:
Hydration 101 Blog
Hydrapak Flux
Water Reservoirs 
Sawyer Filter
Insulated Hose

Episode 5

In this episode, I’ll share insights on the importance of snacks and food during hikes. I’ll discuss planning and preparing snacks based on hike length and difficulty, the necessity of having backup emergency food, and various snack ideas including bars, trail mix, peanut butter, and more. I’ll also give tips on packing, the importance of electrolytes, and ensuring you have enough nutrition for your journey. Important note: plan on carrying 200-300 calories per hour you will be hiking.
 
 Show notes: www.52HikeChallenge.com

Episode 6

In this episode, I welcome listeners back to the Rise and Wander podcast (season 4, episode 6) after a holiday hiatus. In this podcast I interview Chris Griffith and Susie Kara Slater, co-authors of Urban Trails San Diego, a Mountaineers Books guide featuring 52 accessible 1–6 mile urban hikes. They explain how the book grew out of hiking together, COVID-era doorstep exploration, and a desire to highlight hidden gems beyond the usual “top 10” lists. We share favorite routes including Shepherd Canyon, Cabrillo National Monument, Sweetwater River, Dictionary Hill, Los Peñasquitos Canyon, and the Rolando Village catwalks, plus beginner tips to start small and use community resources. They note San Diego’s mild weather and varied environments, announce a March 1 release, list events, and share where to buy and follow them online.
 
Show Links:
 www. UrbanTrails-sandiego.com
@susiehikes
 @sdpeakbagger 

Episode 7

Essential Hiking Attire: What Beginners Need to Know

  In this episode, I cover hiking clothing basics for beginners, focusing on moisture-wicking fabrics (synthetics and wool) and avoiding cotton (“cotton kills”). I explain options like yoga pants, hiking pants (including convertible styles), sun shirts with UPF, sports bras and moisture-wicking underwear, and wool hiking socks. I emphasize layering for safety and comfort, especially with fast-changing weather: a base layer, a warm mid-layer like fleece, and a waterproof/windproof rain shell, plus care tips like testing and reapplying DWR (e.g., with Nikwax) and considering Gore-Tex. For colder conditions I add a puffy jacket, gloves, a beanie, and a buff, and I remind listeners to check the weather, carry extra layers, get advice, and build gear over time.

Show Links:
REI
52 Hike Challenge Nepal Annapurna Circuit Trip
Lume Six

Episode 8

Beginner's Guide to Hiking Gear: Backpacks, Trekking Poles, and More

In episode eight, I cover hiking essentials and basics, starting with backpacks: choosing capacity by season and mileage, fit and support, hip belts, hydration systems, rain covers, and how I pack the 10 essentials, food, layers, and water. I also share leave-no-trace bathroom items (trowel kit, trash bag, and a Kula cloth), trekking poles for elevation and knee support, satellite/GPS safety devices, water filters and treatment options, guidebooks and maps, bug and poison oak/ivy protection, bear spray considerations, and snow gear like snowshoes, baskets, microspikes, and gaiters, with a warning not to confuse hiking gear with mountaineering needs.

 Links:
REI for all your hiking gear needs
52 Hike Challenge Nepal Annapurna Circuit Trip
Kula Cloth 

Episode 9

Avoiding Common Hiking Perils: A Conversation with Dr. Rob Scanlon

In this Rise and Wander podcast episode, I welcome pulmonary and critical care physician Dr. Rob Scanlon, author of “Surviving the Trail.” Dr. Rob explains how hiking became a way to de-stress, why preparation matters, and the most common causes of hiker deaths and rescues: dehydration, hypothermia, heat illness, drowning, falling, and getting lost. We discuss his five essential skills—hydration strategy, maintaining body temperature, fall awareness, safer water crossings, and land navigation—along with warning signs of heat illness and hypothermia, guidance for estimating water needs, risks of “fatal selfies,” stream-crossing considerations, and why preventable incidents strain mountain rescue teams.

Links:
REI for all your hiking gear needs
Surviving the Trail Book
Dr. Rob's Instagram

Episode 10

Stepping Into Adventure: The Ultimate Guide to Hiking Footwear

This hiking basics season episode focused on footwear with guest Scott from Oboz Footwear. Scott stresses that foot health starts with proper fit using a Brannock device (length, width, arch) measured seated and standing to account for swelling, recommend limiting try-ons to three brands, and discusses waterproof vs non-waterproof options, traction/outsoles, midsoles, and insoles (including replacing insoles around every 500 miles). We cover blister and toenail prevention, lacing techniques, sock selection (wool over cotton), gaiters, and shoe maintenance with DWR reapplication and Nikwax cleaning. 

Links:
REI for Darn Tough socks, NikWax and more
Obozfootwear.com
https://dirtygirlgaiters.com

Episode 11

Navigating Life's Journeys: A Conversation with Traveling Jackie

In this Rise and Wander Podcast episode, I interview Traveling Jackie (Jackie Nourse) about her award-winning, long-running travel podcast, her inclusive “adventure-hungry” audience, and how studying abroad and learning multiple languages launched her travel path. We discuss slow, immersive travel, practical tips for beginners (passport, choosing destinations, booking the flight), and the courage to take the first step. Jackie shares how divorce led to years of nomadic solo travel, women’s retreats, and lessons on self-support, and she recounts a challenging chapter living in a truck camper during COVID before moving toward buying a home.

Links:
https://travelingjackie.com/

Episode 12

Navigating & Planning Your Hikes: Tools and Tips for Success

In this episode, I focus on hiking basics—especially planning and preparation—by defining what counts as a hike, encouraging people to “hike your own hike,” and sharing ways to find trails through apps like AllTrails, blogs, books, friends, groups, parks, and local chapters. I explain how to assess hike difficulty using mileage, elevation gain, terrain, and altitude, and I demonstrate map-reading fundamentals like contour lines, map scales, landmarks, and AllTrails elevation profiles to avoid route misunderstandings. I also cover parking, permits, road conditions, backup hikes, public transit options, tracking progress, and taking navigation classes.
   
Show notes:
AllTrails
REI
REI Topo Maps
Hikingguy
Dr. Rob Scanlon “Surviving the Trail” Book
Sierra Club
Latino Outdoors 
Just Trek Podcast Episode with Corbin 
52 Hikes Journal