What sort of physical preparations have you done to prepare yourself for the AT? workouts? if so, what did you do? just walking about town/trails with your pack? how long did you prepare yourself?
I’m looking to do the trail in 2005 and I would like to be as prepared as I possibly can be! I have hiked the Northville-Lake Placid trail in NY state as well as lots of day hikes, so I’m pretty familiar with the hiking part of things!
thanks in advance for your input.
superk
You have a year, so get out and do as much hiking and backpacking as you can between now and then. Some people train extensively, others go out cold and just start very slowly. Both types may finish. The difference is, the ones who are in better shape enjoy their first weeks more and are less likely to injure themselves, so are less likely to give up and go home.
Before I hiked, I was walking every day, hiking every weekend. Other than that, I did no special training. Walking bleachers or a stairmaster can help, so can running. Strengthen your knees if possible. But mostly, just get out and backpack as much as possible.
Ginny
Run at your heart rate for 30 minutes, three times a week. I would also do leg lunges. Just put about a 20 lb dumbell in each hand and then lunge (big step,bend your knee) Start off with afew a day maybe 20 to start and work your way up.Also stretch your hamstrings.
Virginian
You can build up your muscles and heart but it’s important you get your feet to feel the suffering af long daily walking with a back pack. prepare your feet for the walk, special exercises for feet, find out if some cream helps you, flexibilty exercises. Right shoes of course.
Remember that your feet are the part of your body that will feel every step you take.
zammy
Dear superk,
The weight of your pack makes your feet flatten and spread. You’ve probably heard about people needing to buy bigger boots after a while on the Trail. An aspect of the flattening out of your feet is your arch being pushed into a flatter position. This is not good and may lead to heel pain (plantar fasciitis). I found relief by tossing those good-for-nothing footbeds that come with boots and hiking shoes into the garbage and subsituting sturdier footbeds made for sport shoes that have firm arch support and cushioning under the heel. I have used LYNCO sport inserts for years now - they’re kind of expensive but last a long time IF you line the under-heel section with Moleskin. (You can buy them on the web for about $50 a pair.)
Have a foot-happy hike. Two Hats
two hats
I went out 3-4 times per week for a month or two in advance.
Started out with 1/2 pack weight, then increased mileage and
weight until the last week or 10 days was full pack for 7-8 miles.
Unfortunately I live where there are no hills, so the climbs were
tough for the first couple of weeks. Once you discover how to
climb slowly and steadily, it makes the hills easier. Many people
have trouble with their knees on the downhill side. I had
no problems there, although my feet were HOT going into
Wesser on that endless downhill(NOBO).
Beware of blisters. I saw some tragic ones at Walasi-Yi.
The two sock method works great for me.
Scamp
Scamp