Training for Long Distance Hiking

This page may contain affiliate links. For more information, see our "About Us" page.

Training for Long Distance Hiking Trails and Walks

Today we’re going to be focusing on some training methods for long distance hiking. As such, as an example we’ll be referencing the Appalachian Trail for the duration of this article, as it is one of the longest hiking trails in the world. It stretches a distance of over 2000 miles on the East Coast and connects 14 states. Running from Georgia to Maine, the gigantic trail passes through eight national forests and six national parks. Striking a hike through Appalachian Trail is by far the most challenging for any hiker. Hiking on the world’s longest trail requires proper training, and not everyone can do it. You have to reach a certain level of fitness to hike such a long distance. Read on to find out proper training methods for long distance hiking!

How much are you going to Hike on the Appalachian Trail?

The first thing to decide is whether you want a thru-hike or a day-long hike. If you want a shorter hike, choose different hike trails. The Appalachian Trail is especially for long and extensive hiking trips.

Opting for a full-day hike is the easiest hiking option for the Appalachian Trail. There are few loop trails on the trail so that you don’t have to come all the way back.

It is up to you how long you want the AT hike to be. You can plan an AT hike for a week or two or even a month. But if you are interested in an AT thru-hike, then things are going to be very different for you. The entire 2190 miles of trail will take anywhere between five to seven months to complete.

Not everyone can do a thru-hike on Appalachian Trail. Every year thousands of hikers partake to complete the Appalachian Trail. But only one out of four hikers completes the entire trial. Most of the hikers get exhausted or injured, and so they need rescuing. There were even some cases where hikers lost their lives.

Training yourself is crucial for an extensive or thru-hike on the Appalachian Trail. You need to increase your stamina and be able to withstand hunger, thirst, or harsh weather conditions.

Build Basic Fitness for Hiking

You need to be fit enough to hike long distances and climb mountains. The following tips will greatly help build your aerobic fitness for hiking on Appalachian Trail.

Walk or run on sand. It will help build the muscles that protect your ankles and knees.
Don’t restrict yourself to just walking or running. Carry out different motions for your training. You can do Pilates or other exercises with a resistance band. Try unique exercises like standing on a tennis ball or balance disk. This will help build the stabilizing muscles around your knees and ankles.
Do 30-50 crunches daily. This is highly effective in building your core strength, which will keep your balance on unsteady surfaces.
Doing squats and lunges will further strengthen your core muscles.
Include simple cardio exercises in your training. Opt for a 20 or 30-minute jog. If you have a gym nearby, run on a treadmill or a stationary bike. Performing cardio regularly builds your lung capacity. This will keep you from getting exhausted or breathless for long.

Train to Avoid Injuries on Steep or Rocky Trail

Injuries are a common occurrence during long hikes. Injuries can occur on the trail where you don’t expect them. One such place is while going downhill on the trail. After reaching the top of the peak, going down the hill may seem easy. But do not be deceived! Downhill hiking is hard on your legs, especially on your knees and toes.

When you are going down the hill, your body holds its own weight plus your backpack to avoid falling. Your body is under constant pressure when going down the hill, and this can lead to injury.

Also, scrambling on rocks and unsteady paths can strain your joints. Perform certain exercises to prevent such injuries. Here are some exercises to prevent the hiker’s knee.

Do exercises that build up your calves, quadriceps, and hamstrings.
Use ankle weights during weight training. If you haven’t lifted weights before, start small. Begin by lifting 5-pound ankle weights.
Perform other bodyweight exercises, including step-ups and lunges.
When climbing high altitudes, you may want to use trekking poles to reduce the impact on your knees.

Train Yourself Physically for a Backpacking Hike

Whether you are going on a multi-day hike or thru-hike, the last thing you’d want is for all your muscles to get sore. This is why it is important to know how to train yourself for hiking the Appalachian Trail. If you plan to go a thru-hike, you need a month to train yourself. Here are some tips that will help you practice and get in shape for backpack hiking.

Start with walks and shorter hikes with a backpack thrice a week. If you plan to go on a thru-hike, practice at least for a month.
It is better that you wear the same boots that you will wear on the trip. This way, you can break into them and feel comfortable while wearing them on your hike. Also, pay attention to any sore spots on your feet that may occur during your walks.
Gradually increase your backpack’s load until it is as heavy as it will be on the hike.
If you have trouble carrying the backpack, it is time for some weight training. Lifting weights will help strengthen your biceps, triceps, upper back, and lower back muscles.
Do pushups as they strengthen your upper body. Pushups make your back stronger for long trips where you have to carry a heavy backpack.

Prevent Altitude Sickness

Training the important muscles of your body will provide better support and will increase your stamina. But it is not enough to prevent altitude sickness. The last thing you would want is to put all your training to waste and return because of altitude sickness. But don’t you worry, as you can do several things during training to prevent altitude sickness.

Drink lots of water and avoid alcohol.
Eat something before climbing up a hill or mountain.
Practice trekking on hills and mountains. Once you are comfortable, start trekking at higher altitudes.
Keep your pace slow during practice.
Keep painkillers with you on the hike in case you get a headache while trekking.

On an additional note, check out our article “At What Altitude Do You Need Oxygen When Hiking?” for supplemental information related to altitude sickness.

FAQs - Frequently Asked Questions

Is it possible to hike end to end without carrying a tent?

If you want to remove some more weight from your backpack, you can go without a tent. Though most hikers do carry a tent to stay on the safe side, it doesn’t mean that you have to. You will find more than 250 huts along the length of the trail, and they can be used for free.

On average, there is a hut after every eight to ten miles. However, some cabins can be as much as 30 miles apart. If you think you can go on without a place to rest at such a distance, you don’t need a tent. For this, it’s necessary to know how far you have to go till the next hut and plan accordingly.

How to budget for a thru-hike at Appalachian Trail?

The best way to create a budget for a long thru-hike is to list out the necessities of the hike. Here a few categories to help you plan the budget.

Home and Travel: This includes all the recurring bills, including the cost of transport to and from the hike.
Gear: You are probably going to get some new items or replace older ones along the way. So you need to include the cost of gear so that you can have some extra space.
Trail time: Food will make up most of your expenses.
Contingency fund: Keep some money for emergency situations like injuries or trail detours.

Where do hikers sleep along the Appalachian Trail?

You don’t have to worry about finding places to sleep when you are on a hike on Appalachian Trail. There are several campsites and shelters along the trail. These shelters are maintained by volunteers, and most of them provide a comfortable place to sleep. These shelters aren’t more than one-day hike apart. The shelters can accommodate at least six people, depending on their size. However, you may find a shelter full, so keep a personal shelter in case.

When and Where to Start AT Thru-Hike?

The main thing you have to decide is when and where to start hiking the Appalachian Trail. The thru-hikers generally prefer to start at the southernmost trailhead. This trailhead is located on Springer Mountain in Georgia. The northernmost part of the trail ends on Katahdin Mountain in Maine, which is the toughest trail.

To start the hike in Maine, you should begin in late-May or early June. If you are an experienced hiker and want to toughen up things, start the hike from Katahdin. You have to start in March or April, and you will probably finish in September.