(GUEST POST) Physical Training and Preparation for Thru-Hiking – Take Your Body To The Next Level

There’s no doubt that thru-hiking is an enormous undertaking that demands thorough preparation.

Completing a thru-hike has an incredible sense of satisfaction and can be perhaps one of the most rewarding achievements in your life.

Imagine covering thousands of miles through several days across various countries or even continents! It’s phenomenal.

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However, you must be in your best shape to take your feet through long distance trails, both physically and mentally.

Some will tell you you’ll get fit as you hike but you’ll be in for a rude shock if you believe such a theory. Of course, the first few days on the trail will help you get fitter but you’ll be slower, and probably not see the end of the trail, than if you start the journey on a strong note.

How can you know the distance you can cover in a single day? How much weight can you carry on the trail and for how long?

You can only answer such questions if you test yourself prior to the actual thru-hike. That’s why we say thru-hiking begins at home.

There are quite a bunch of benefits that come from proper preparation; you’ll increase your chances of success, decrease the probability of injuries and you’ll significantly improve the quality of your hike.

Start by physical training

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The physical preparation expected to cover the hundreds of miles ahead varies between different persons. Your health, fitness level, age and many other individual factors all count into the amount of preparation you’ll need. Generally, you’ll have to begin training about six months before takeoff.

What kind of workouts should you do?

The key to thru-hiking success if finding workouts that imitate the actual activity you’re planning for. This helps in conditioning and developing your muscles for the forthcoming challenge.

Squats: nothing beats the exemplary squat. Beef up with three sets of 12 reps, 10 reps and 8 reps per day. Use a reasonable weight that lets you finish each set with the right form. You ought to be spent by the last squat. Increase the weight by five pounds at regular intervals – say every two weeks.

Here’s how to do squats: balance a barbell on your shoulders. Stand with your feet shoulder-width apart and toes angling somewhat out. Bend your knees and squat in a moderate, controlled motion, keeping torso straight.

Try not to incline forward; keep your feet level, hips under the bar, and jaw up. Never bolt your knees or drop knees past 90 degrees.

Beginners are better off with sumo squats. This means squat while holding a dumbbell between your legs rather than carrying a weighted bar on your shoulders.

You can then advance to squatting with a dumbbell held close on each side of your shoulder. This style somehow prepares you for the more intense squats with weight on your back. You can find YouTube videos on squats for visual aid.

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Lunges: while holding dumbbells, step one foot forward and gradually bend both knees to 90 degrees. Keep your knees adjusted over the feet and let the body straight down.

Keep a firm lower back and stay wide through the shoulders. Press up intensely from the midfoot and heel of the front leg. Repeat with the other leg. Aim for 3 sets of 10-12 reps, breaking for 1-2 minutes between sets. Do this 3-4 times a week.

Lunges improve your athleticism and build functional strength all the major muscles of the lower body.

Step Backs: a close related exercise to lunges. This time you’ll have to hold onto a resistance band in front of you.

Start in a standing posture facing the anchor point of the resistance band. While holding both handles, step one foot back, bowing both knees into a counter lunge, keeping your knees at 90 degrees.

Keep your center tight as you force both elbows in reverse. Move back up to the beginning position and repeat by stepping back on the other leg.

Step ups: shoulder a loaded pack. Step up onto a strong bench, about knee high, pressing firmly into the lead leg. Drive the back leg up then step back with the lead leg.

Do this simultaneous activity in 3 sets hitting 10 reps per set, 3 times a week. You can also modify by doing the reps per leg then switching to the other leg.

Step backs and step ups help to strengthen and prepare your muscles for steep climbs.

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Pushups: they are a common exercise and have several modifications. You can use dumbbells for improved intensity.

Start in a push-up posture while holding the dumbbells and feet your feet wide a bit. Lower your body down in a straight line and push back up.

Interestingly, the number of pushups one can do varies from person to person. For a start, do 3 sets of 10-12 reps at least 4 times a week. You can then advance to 15-20 reps at your own regular intervals and even using one hand with the other on your back.

Calves: solid calves settle the lower leg when you climb soak trails and uneven landscape. Calf exercises interpret to a more grounded hiking.

Keep in mind that your calves are also likely to increase in circumference by the time you complete a 2,000-mile thru-hike. Working them out prior to the thru-hike will help prevent swelling.

Stand on a 6-inch step with both heels sticking out. Lower yourself slowly to the extent you can get then rise up to your toes. Do 3 sets of 8-10 reps, 3 times per week. For even more resistance, place a loaded backpack on your shoulders, increasing weight by five pounds every two weeks.

Aerobics – power your heart and lungs

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Participating in aerobic fitness like running, swimming, cycling and even frequent short hikes will build a strong aerobic base and boost your confidence and momentum for your escapade.

Set the number of days per week you’ll prepare for your adventure and stick to your plan. Start with three to four days of aerobic training every week. On the chance that you’ve had success over the first couple of weeks, add a day or two to your schedule.

At least one entire day of rest each week is important to allow for physical and mental recovery.

It’s vital in any case to begin with volumes of time or distance in your cardiovascular preparing that are adequate to fatigue your body. By slowly expanding your training volume, you will diminish the danger of abuse injuries.

Your first few hikes should be on flat or rolling terrain without weight. Advance gradually to the more extreme landscape. As your fitness level builds up, start wearing a void pack and then a somewhat weighted pack and in the long run the ideal weight you plan to bear on the trail.

Mental preparation

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Come rain or shine, hiking for a long time with an overwhelming pack is a mental test. So having a positive attitude in every phase of the thru-hike and sense of humor are critical.

Maintain an open mind and a resilient attitude from the very first days of planning, preparation, to your first and last days on the trail.

Stay committed to your goal by a continued concentration on making little steps toward your final goal. This is your most intense weapon in going up against doubt, fear and exhaustion.

During your preparation – from encountering distinctive terrain to testing your gear, what you’re really doing is fortifying your mind. You master some crucial skills and understand how body responds to elements so you’ll be ready for whatever comes your way.

Summary

Whether you plan to take on the South West Coast Path, the renowned Appalachian Trail or the more extreme Great Italian Trail, physical and mental strength are imperative.

Follow the physical training tips above and get ready to conquer the untamed landscapes.

We’ll be waiting for you at the finish line for your comments and success story.