Training - Pacific Crest Trail

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#1

Hey everybody, I’m new to this forum so I’m sorry if I’m asking a tired question, but I’m curious to hear about people’s pre-thru-hike training strategies … I’ve been doing a hell of a lot of walking this last couple months, and I’m in pretty good shape, but definitely not hiking-20-plus-miles-a-day shape at the moment. But maybe the trail will do that for me and I shouldn’t stress?

Also, I’d hate to be taken off the trail by a problem with my joints or feet - any recommended strength-building exercises/stretches that people recommend for building up the knee/ankle durability?

Thanks!

katie

#2

I was 62 when I thruhiked the AT. I had been a distance marathon runner for many years. Running and hiking are different but with either one you can get injuries. If you do the best way to deal with them is the RICE process. Rest, ICE, Compress, and Elevate. That’s tough to do on the trail. So I trained hard before I hit the trail. I am not saying it’s the best approach, it’s just what I did. After all, I am a runner.

Steady On

#3

I am doing the AT, and have been really concentrating on taking different group classes at my club. Cardio Kickboxing, Step, Cycle all work different muscles. Take some strength training ones as well. I have bad knees, and since taking the classes, they are feeling really good, as they really strenghten them up by building the muscles surrounding them. Other than that CORE!!! While having a strong core won’t help your joints directly, it will help prevent injuries if you should trip and fall. Actually, having a strong core will prevent you from falling after you trip. I haven’t hiked at all in about 3 months, due to time at first, but now it’s just to freaking cold!

Jeff

#4

If you’re in reasonably good shape (which a lot of walking will do for you, especially if you toss on your pack and work up to say 20# in there) and you take a reasonably easy start to the hike - say averaging 17 to 20 miles a day, you’ll be fine. You’d be surprised how well a basic pre-hike exercise routine that emphasizes running and / or hiking/walking translates into being able to knock out 17 to 20 MPD for the first couple of weeks. Don’t sweat, you’ll be fine.

Token Civilian

#5

I see great ideas here for training for a thruhike. What about rock climbing at a local gym. Climbing develops core strength like no other training Ive tried. It also makes you light on your feet and agile. When ever my friends come with on a backpacking or long day hike they complain about pain in the front of their knee. I’ve heard from other hikers that this is from the knee not being used to the weight pounding on them especially on the downhills. I’ve never had this problem but I run and climb religiously. MY QUESTION IS, what “workouts” do people do with their pack on? Normal pack weight or more than normal pack weight? Should I try for high miles or should I up the intensity and hike stadium stairs/hills? Or both?

Ohioan

#6

As long as you dont have time contraints, like getting back to college by September or a late start in April or May…why bother to train? Sure it helps to be in good condition at the begining of your hike, but if you average 17-20 miles per day youll be done by August and the odds of injury/burnout are higher. This isnt true for everyone, but for most cases I think it is.

Last thing I wanted to worry about in the begining of my hike was worrying about miles. Relax and enjoy yourself, and kick that average down to 10-14 miles a day for the first few weeks. Youll be in top shape by the time you get to Damascus. And your knees and ankles will grow stronger during that time.

I think averaging 17-20 miles a day when you start is far from reasonably easy. Save that for when you have 15 hours of daylight.

My two cents.

Catch Up

#7

I can’t speak much about training for the AT, but for the PCT endurance will, of course, be paramount. As you can’t factor for altitude if you’re training at or near sea level, you can brush up on rock scrambling, core and leg strength (#1 for you bipeds!) and upper back (delts/trapezius) build up to handle a fairly heavy pack.

It’s all upper body for me, and I can’t thru hike the PCT these days…you’ll still find me on sections, though, taking a few bucks off the bears I arm wrestle!!!:happy

4wheelbob

#8

I’m a 61 year-old section hiker that that works a desk job and occasionally work out a bit in my home gym. So to get ready for a section I put on my normal pack and walk the level roads in my neighborhood about 4 or 5 miles, 4 or 5 times a week for a month. Maybe do a few more miles on the weekend. Seems to be sufficient to get my feet and knees into shape for 12 miles a day on the trail. I’m no speed demon, but feel content at the end of the day for the distance traveled, I’m not hurting, and with a good night’s sleep can do it again the next day.

dioko

#9

I was a 65 yr old runner before I started my thru in 2005. I stopped running a month before Springer. Too much chance of injury, especially in winter. I did some neighborhood walking with a pack on. Probably didn’t make any difference. The best way to train for the trail, IMHO, is the Trail. Take it slow. Min. 4 days to neels gap. Max 10 mile days for 10 - 12 days. The Trail will come to you. There are so many surprises in the first few weeks of the AT. I’m not sure there is a good way to train for an AT thru.

swamp fox

#10

When I decided to try to finish the Trail in '02 aside from regular hiking with my local clubs, my preperation consisted of getting a perm and my legs waxed! :wink:

But even though I had my teeth cleaned etc, it was a cracked tooth which forced me off. Ugh! :eek:

Lady Di

#11

Everyone’s opinion of how to train is different. My personal experience goes as this: I’m a gym nut and staying in shape has always been a petpev. My current training status for the CDT is quite intense.
5 days week, 2 hours a day, cardio everyday and my work out routine in geared to being very heavy. Especially with my lower half of my body. Pyramid style leg press, 10 reps at 600lbs to 845lb then bck down. This day i’m lucky if i can even walk out of the gym I don’t understand the phil on letting the trail put you into shape. It sucks trying that way, would someone just run a marathon without training>
Gear your body into the hell your gonna put in thru. Your asking for injuries if you don’t train.
Idea, If you don’t already have a gym memembership, join…you don’t have to be as crazy as i am to stay in shape, but load your pack up head to the treadmill, set it at 6% grade and walk for an hour. Then switch to the Oliptical machince and do the same thing. Total body training is what you need. Plus, when you get out there…the trail won’t be as demanding on your body. You can enjoy your hike with the hassle of Damn, my quads are killing me or you pulled you hamstring.
Food for thought…
Happy Hikes

:cheers :cheers

JJ

#12

Katie, I can tell you what didn’t prepare me for hiking, and that’s bicycling. I was bicycling 20 to 40 miles and pushing myself quite hard but this is high-RPM, cardio-, low stress exercising. By comparison hiking with a pack is slow motion, but greater stress on all the muscles of the leg and foot when you extend and flex. I was absolutely shocked by how unprepared my muscles were, it was amazing.

Brian Osborne

#13

To train for a long-distance hike: 1. Put your gear in a backpack. 2. Add extra weight. 3. Put on your backpack 4. Walk! Preferably on a trail, and preferably with some grade, but anywhere will do.

Smack

#14

I see a lot of posts about training physically, but nothing about the mental training. Any hike, be it a day hike or a thru-hike, requires you to put one foot in front of the other. That is the physical aspect. The weight of your pack, the terrain, the weather, all of these are factors; but in the end, one foot in front of the other.

In my experience, the mental aspects of the trail were more difficult than the physical. The hardest part about hiking on a rainy day is not the slippery terrain, but your attitude towards it. How do you handle the voice in your head that tells you that you’re too slow, too weak, not good enough or whatever negative messages you send yourself when you are frustrated.

I’m not sure how you go about ‘training’ for this. For me, it was helpful to know that I was not the only one who had to struggle with the ‘other’ - as another hiker referred to it. How do you handle this voice in your ‘normal’ life? Listen to a great song, write, there are lots of ways. Is your manner of coping portable?

Tumblina

#15

GET FAT!!!:cheers

southpaw

#16

Thanks for all the great advice and feedback, everybody! … I’m also curious to hear whether previous thru-hikers maintained a regular stretching regimen on their hikes. I don’t particularly like stretching and I’m terrible about doing it before/after hikes and runs, which I feel increasingly guilty about … I know I need to get in the habit of it, but I’d rather just be hiking already (or heading home)!

katie

#17

For the PCT you do HAVE to start out doing bigger miles. On the AT you can work up to it, there are more water sources. So yeah, training before is more important. One of the best things to train for hiking is hiking. Put a pack on and walk. (yes core strength is always good) Depending on where you live, go out hiking for two weeks or so before you leave for the PCT. This lets you increase milage slowly if good water sources. You can also work out last minute gear issues before you go!

Bubble Toes

#18

A good stretch after a long day of hiking definitely makes you less sore in the morning. Most days, though, I didn’t do it. Either I was too tired or too sore or both.

I didn’t really train, either. I figured that the first couple weeks on the trail were training enough for me. Just take it slow in the beginning. I think most people’s injuries that knocked them off the trail were caused by doing too many miles too quickly. Remember, it’s a marathon, not a sprint.

Snail