Conditioning - Appalachian Trail

imported
#1

I’ll be doing a five day section hike from the James River to Rockfish Gap this June. This will require me to cover an average of 15 or so miles a day.

Obviously, the best physical preparation would be hiking, in particular with my pack. However, since I can’t get out to the woods more than once or so a week, does anyone have any suggestions on the best way to make sure my body is ready for the trip?

As background, I’m an avid runner, with six marathons to my credit, and I’m currently running and or biking 4-5 days a week right now.

Thanks!

ken

#2

I think you are undoubtedly already in good physical condition as it sounds you are very active on a daily basis.
Your right about the importance of a few trial hikes for conditioning and to test out your gear. Jen and I backpack alot and have been for several years now and feel that this alone will give us an edge when attempting a thru-hike of the Appalachian Trail in 2003.
As far as physical conditioning as a whole I have found when I do somthing strenuous that I havent done in along time it educates me as to particular muscles that have lied dorment in little use when doing the typical conditioning.
For example I put in a garden the other day and my tiller was on the fritze so I dug the whole thing by hand. I found that certain muscles in my arm/shoulder area and biceps were suddenly exposed to activity it rarely experiences.
Even though I get regular exercise the movement of useing a shoval spade and garden rake for a 3 hour work-out was stimulating to say the least. I am still sore.
Any way keep up the spirit and see ya on the trail.
Cross.

Cross

#3

Ken- your right… the best prep for hiking, is hiking. Since you’re already doing exercise, why not just change a couple of days of biking/running for walking with your pack. Load your pack up with the weight you think you’ll be carrying and walk with it. Even on flat ground with a loaded back doing a fast walk will give you an aerobic workout. Plus, it gets the muscles used to carrying extra weight.

Moose

#4

Ken,

I walked into a Nordic Track store yesterday and looked all over the equipment and came to the conclusion that the best one can do to approach building up for a hike might be to buy one of those step aerobic platforms and do step aerobics with a pack on. It looks like it would exercise those muscles that one uses in a hike to climb.

That plus what Moose suggests is the best you can do without actually doing a hike.

Enjoy, and hike on!

Mr. Boo

#5

Good idea Mr. Boo. If you REALLY want to get a workout, put on the pack, dump in the weight, and climb the stairs in a 3 story building! You quads will scream!!!

Moose

#6

walk around with a 30-lb pack on your back. try to take 10 (or more) pounds off that for the 5-day hike.

Linguini

#7

You’ll be fine aerobically if you already do all that exercise. I found that doing some weight training, however, will help on those climbs and with those joints. Squats, lunges, calf raises, and maybe some plyometric exercies will get those legs in shape to take the beating. Perhaps, Pinball, my wife, hiking partner, and certified personal trainer will chime in and give you specific exercises you can do. Grimace

Grimace

#8

I would reccommend finding a step-mill… that is the best workout ever… put a pack on and go climb on one of those thingd for a couple hours a day.

windex

#9

Ken, sounds like you’re doing the right stuff. Windex is right about the step mill. I totally think distance running works too. you’ll have a blast, just be sure to stay hydrated as it will be rather humid! Three Ridges during a June section hike back in '99 was tough. Load up with H2O before commencing!

Sweeper