I’m planning to thru-hike the AT and I was wondering what other hikers have done to train for it. I’ve been running and lifting weights (benching, leg extensions, leg curls, and sit ups, oh also push ups). Sometimes I also put weights in my pack and go up and down the stairs 50 times. What else should I do and how much should I do each day? Any advice would be appreciated! ~Emily
Emily
It sounds like you more than have your training in hand. Just be careful not to injure yourself or burn out. I find that if I force it too early, I slack off later on. Just relax and enjoy getting into shape now. If you are in moderately good shape, you can enjoy the trail. You don’t have to be a super athlete. The AT allows you to start slowly - building up miles gradually.
Can you go backpacking? Best preparation for a thruhike is to get out in the woods with a pack on your back and see how you like it. Use your gear, figure out what you really need for various conditions. Become familiar with the life.
When you can’t do that, get out and walk as much as you can. You don’t have to do a lot - but before a long hike I generally will walk 3-4 miles a day with long hikes on the weekend. Carrying a full daypack gives your feet and muscles familiarity with the weight issues. Some people run. I don’t have the knees for it, unfortunately. Jardine, in one of his books, recommended walking about 500 miles in the five or six months before a long hike. You have 8 months or so before your hike, so you have time.
Ginny
I thru hiked in 2004 and I totally agree that to get ready is to hike with your pack. I have known hikers that did lots of running etc…but once the trek started they had a very hard time adjusting to miles and miles of hiking each day. Also hikers that were in great shape were stopped cold because of packs not fitting right and causing many leg and ankle problems. I would say you are doing great in the training, just don’t forget to hike alot with your pack so you can make adjustments before you leave.
DW
Your training seems just about right to me. You’ll be in overall good shape. Any more is not going to help that much and could injure you. No matter what your training, keep it under 10 for the first week you thru and 15 the second and you will be fine. Don’t over think this, just let it happen. Most of my training and planning and worrying prior to my hike turned out to be wasted. You body and mind will figure things out as you go. Savor the anticipation.
Blue Jay
I do section hiking and so training is very important to me as I am forced to keep to a strict schedule. Everything you are doing is great, but due to injuries I was forced to rehab before my last hike and this kept me from training on the trail with a pack on my back. Although I was in great shape when I went to hike, I found I was not in “Trail” shape anymore. Train with your pack as much as you can, no matter what anyone says, this is the best training you can do for the trail. All in all I would say you are on your way to a great hiking body, keep up the good work.
Almost There
Ginny: “You have 8 months or so before your hike, so you have time.”
I don’t believe the original poster said when her hike is going to be. Mayhaps she’s getting underway around September.
Not everyone starts early in the year and finished later in the year.
I Don’t Believe in Trail Names
And it could be that she is hiking in 2007 or 2008. If so, then what she is doing now is good for her, but of little use for her thruhike. Even if she is starting in September, she is well on her way to being in good shape for her hike - more than most. Very few thruhikers start in September. The long cold nights get old, very fast. It can be done if you really enjoy winter hiking - but it is rare and a lot of those who start then go home when it gets really cold. Most thruhikers start in the spring. That means she has time to train. If northbound, then she has several months, regardless of when she starts. If she is a 2006 southbounder, then she has almost a year to get in shape. In any case, her best chance of getting in shape for her hike is to get out in the woods now, with pack on back.
Ginny
i guess it really depends on your age and body type, but i averaged 10 miles a day for the first month (didn’t do much training), and finished 3 1/2 later. unless you want to start out doing 20 mile days, i’d just use the beginning of the hike as your exercise program.
the only true way to get in shape for hiking 20 miles a day with weight on your back… is to hike 20 miles a day with weight on your back.
pj
there is no right way to train for a trip like this. I’m on the AT right now, writting from a computer at Dartmouth in Hanover, NH. I can tell you I ran about 6 or more miles a day before I left and it did not do **** for me. Also I lost alot of weight. I wish I had gained more weight before I left. Another guy who I’m hiking with (Hound) says he gained weight for the trip so he would not look to skinny. as stupid as that sounds its not a bad idea. some of the people I see (myself included) are only bones and muscle. I have no fat on my frame and I look way to skinny.But it may be different for girls.
stringbean
I’ve read several of the recent posts and they all make very valid points. I take it that most of the responders are in their early 20’s to late 30’s (just a guess). The enphasis on the physical aspects of the hike is what got be to believe this to be true. Don’t overlook the psychological aspect of long distance hiking. I thru-hiked the AT in 1997 and discovered that the psychological components of the journey was equally, if not more important than the physical. I have offered some tips that kept me going when my body was screaming for me to get off the trail. If you are interested, you can read some of the mind games that I developed that kept me going at my blog, appalachian.booklocker.com/
Reveille
I’d like to echo the same advice as Ginny. Dayhiking, weekends, or more–all with a full pack, and get accustomed to using what you’re carrying.
This will allow you to get used to the weight/balance issues, will help you get rid of unnecessary weight now rather than later, will help you learn how to actually use all that stuff, will help you learn how to most efficiently pack all that stuff, and will build strength.
You might also go to The Gathering this October, or one of the Rucks this winter, if they are convenient to you. Many prospective thru-hikers have learned a lot by attending appropriate seminars at events like this. You learn from those who’ve done it, and you get tosee and/or try out gear upo close and personal. Most of all, if you listen carefully, you can get a glimpse into the psyches of successful long distance hikers.
Skyline
Don’t forget that training inside on the even ground is fine, but when you hit the trail you’ll find all sorts of things awaiting you. While I was in decent shape beforehand, I had to come off the trail yesterday (section hiking for the week) due to a slip down Bemis, which tore my pack and wrenched my knee. I repaired the pack at Sabbath Day Pond shelter, but the knee said no more when I got up the next morning from the Little Swift River Campsite, my knee told me I was done and I limped out to route 4. There are all sorts of roots out there, slippery rocks, and mud to make life interesting. The best advice I can give is to put on the pack and head into the woods, even just on day trips.
Lawn Sale