How to Train for a Thru-hike & Prevent Injuries

[@ropersix]

Once you have some conditioning, you can also combine the cardio, weighted walking, and vert by doing weighted hiking hill repeats! This also adds the benefit of getting stronger on the downhills (since you have the weight). And for me, it's a bit of mental training, too, for being able to just grind it out when needed (because hill repeats are boring). But good tips, and it's nice to see someone talking about this. Training maybe isn't for everyone, but I agree 100% that it makes a trip more enjoyable. Much more enjoyable.

[@eliseott]

Yes! I started climbing mountains in my weighted vest and man it's a sufferfest at first but I totally enjoy the grind now too. And yep, obviously it's not "required" but I think it helps a ton!

[@panhandlejake6200]

These are definitely great tips. ALL of these points are essential. You don't have to be able to run a marathon to be adequately prepared. Good preparation will minimize the chance of injury on trail. You are out to enjoy the scenery and good preparation increases enjoyment. When starting to train, do start slow - flat, level ground, no weight, short miles. Then gradually increase difficulty. This does the most to prevent injuries. As you gain strength, definitely hike on trails with pack weight. Eventually try to include rough trails - essential to strengthen ANKLES. Long, fast bike rides also work for cardio. If you don't have good running form, running can be hard on the joints, particularly knees. Biking is easier on the body - and I think is more enjoyable. Just be very careful if you have to ride in traffic. In bad weather, indoor biking or elliptical is far better than not working out. ANY vertical training is very worthwhile - both up and DOWN. If you don't have high elevations, several laps over short vertical climbs are helpful. Parking garages can be an option. Include training overnights for realistic tests of your conditioning -- AND your gear. I find that my total training distance is roughly 250 miles - combined hiking, biking. Not really an intentional plan - it just has worked out that way. When I have trained for shorter time / distance, it has taken longer to adapt on trail.

[@eliseott]

Thank you for the additional tips and perspective! Very interesting about the 250 miles. I've never thought about measuring the total distance I trained pre-hike but that's a great idea. And totally agree on biking! great cross training (swimming too)!

[@lenisteingen3036]

I love listening to you. And there is always something helpful I take away from your videos.

[@eliseott]

I'm so glad to hear that!! thanks for watching.

[@jasonhikesunedited6699]

Weekend backpacker here... I think all of these tips are solid. I really liked the idea of hot yoga for heat conditioning. The only thing I would add would be to make sure your ankles, knees, and hips are ready to walk on uneven ground with weight. I think you can train for this by walking, walking with weight, or running on trails periodically. I also started doing a few strength exercises to work the "stabilizing chain" from my ankles to my hips that seem to help a lot. Great tips for an often overlooked backpacking subject!

[@eliseott]

thanks! and yes, the ankles, knees and hips are where I see the most injuries (besides feet). super important to get those ready for the long days with weight!

[@CrazyWhiteBoomer]

I tell my friends if they want to hike the AT, do the C&O Canal Towpath first. If you can handle 184 miles of mud, bugs and gear, then try a section hike in the Chattahoochee or Nantahala National Forest. If you survive the Chat/Nantahala then maybe you're ready for the AT. Stickman AT class of 2011 and 2018

[@eliseott]

nice! it certainly helps to do shakedown hikes in similar conditions!

[@LordQuiche]

Train for the first 200 miles is the way I like to look at it…

[@eliseott]

yeah that makes a lot of sense!

[@IanPryor]

hmmmmmmm, you seem really familiar

[@eliseott]

have we overlapped on a trail before??