Maintenance - Appalachian Trail

imported
#1

how have you maintained your fitness level post-hike, especially if your feet hurt with running or intense walking?

hephzibah

#2

Although I am a section hiker, I thought that I was pretty fit for a woman my age. I did think that I would lose a little weight on the trail, but didn’t. I am still walking everyday, take aerobics twice a week, and hike every other weekend. But I weight exactly what I did after my section this year.

oldkathy

#3

I have finished the AT on 9-17 and have started training for a marathon. I will say my feet hurt when I hiked, when I was done, and now when I run. I have bought new running shoes and that has helped a little. When they are real bad I try to use the treadmill or stairmaster to reduce the impact. I am willing to deal with some continued discomfort to keep from turning to flab. I also think it is important try and work out as much as possible because you are use to the endorfin rush from hiking. Being at home and getting a job is depressing enough without a chemical imbalance. I am sure it will be a little painful, but you should be use to it and the alternative turn your hiker body into blubber. It is also possible to work out without pounding the feet. Good luck in any case.

Peace Dutch

Dutch

#4

How can football players take intense hits and get up, shake it off, and continue playing the game? Answer: Good Padding.

This experiment should prove what I mean. Suppose you hit a brick wall with your fist as hard as you can. It will hurt a lot, maybe even bloody your knuckles, maybe break them, or break your hand. Reason: No padding/cushioning—hard surface against hard surface with force—it hurts. Now, hit a cushioned foam filled mattress or bag. Hurts a lot less, doesn’t it?

So what can you do to lessen your foot pain? Buy good high quality boots/shoes with padded linings already in them (insulated—which BTW is just a padded lining to help keep feet warm and also confortable). Wear two pairs of heavy socks—inner pair absorbs moisture, keeps feet dry, and both pair cushion the feet. Also buy good insoles, which also provide cushioning. Enough cushioning and foot protection and you will feel like you are walking on air, or foam filled mattresses—which you almost are. Don’t cramp you feet into too tight shoes. Buy them a little larger than normal so you can wear the two pair of heavy socks with them. The way to buy them is to put two pair of heavy socks on, go to the store and try them on to ensure proper fit, then buy them. Goot footwear should be neither too tight or too loose—a snug fit, but not too snug.

If you put a pair of shoes on, and your feet feel like crap after you’ve been walking for awhile----then it’s because you really have crap (poor quality shoes, etc) on your feet.

Do all the above, and your feet will thank you, and in time, they will feel so much better and you will too. Hope this helps. :cheers

Maintain

#5

Try riding a bike for awhile and slowly work back into a routine. I basically did nothing for my first three months back.

Virginian

#6

A class with a padded floor, if possible, not only keeps you in shape, but the side to side work strengthens your ankles the way running never can. Most exercise strenghtens your ankles up and down, for hiking you need side to side work.

Blue Jay

#7

Bike riding. About 12 to 24 miles a day. I have a 500 mile run from Nashville, TN to Natchez, Miss. next spring. Hope to do it in 7 day (a large number of steep 2 mile climbs before you leave TN)

I’ve changed my hiking boots and now only use the runners and sandals. And my feet are 100% better. I was doing 8 to 10 mile short hikes and my feet would get sore again just like the day I climb down Katadhin. I started using the runners with lighter socks (smartwool) and no liners. No blisters and my feet feel great even after some long days (20+ miles). So my Vasque Sundowners and Clarions are in the basement and My 806 Newbalance are next to my pack and gear. The young guys last year taught me something when they went through the Whites in their Tevas. The Barefoot Sisters in 2001 thru hiked barefooted. During the 1700’s when people were crossing the Appalachian range and headed into TN, KY and Ohio, the first thing they did was get rid of the shoes and wore the “indian” shoe. A thin piece of dearskin between them and the rocks. They walked for 30 years in “indian” shoes when they could have wore shoes with protective soles. But, do what feels good for you. As for me and my feet, we will go light!

Papa Smurf

#8

The pain in your feet will fade…

One possible post-hike activity is “ultrarunning”. This is not “beyond running”, but rather something between hiking and running: slow, long-distance jogging-- often on trails. I like the idea, but at this point I’m only up to slow, short-distance jogging. :slight_smile: The pace seems to mesh well with the typical long-distance hiker personality. And it is probably good training if you’re thinking of doing another big hike.

I got interested after blundering into the finish line of the Badwater Ultramarathon at the end of a JMT thru-hike, and meeting several ultrarunners on the trail, including Flyin’ Brian of triple-crown fame. Here are a couple web sites where you can learn more:

http://www.ultrunr.com/
http://www.ultrarunning.com/

Eric