How I am training to hike the Appalachian Trail.

Ever since I decided to thru-hike the AT seven years ago, I’ve viewed all of my exercise as training for it. The most applicable training I’ve done is my backpacking trips. My hybrid training style in my daily life is good training as well. I also enjoy several other physical activities, including swimming and yoga. Equally (if not more) important as the physical training is being mentally prepared for this undertaking. I believe that I will look back and consider getting through engineering school as a more difficult challenge than the AT. However, I am prepared to be humbled by the AT and it could possibly eclipse school as a greater mental challenge. I know that after a few weeks the trail will lose its novelty and the going will get hard. Therefore, I think that a strong mind and strong body will play essential roles in my thru-hike next year. Here is a break down of all the different ways I’ll have trained leading up to my thru-hike:

Backpacking

My first backpacking trip was in 2021 and since then it has been my favorite hobby. Although I’ve never done a trip longer than four days, these trips have built my confidence that I can endure in the backcountry for longer. These trips were great ways of testing the gear that I will ultimately take with me on my thru-hike. These were a few of my favorite trips:

• Max Patch, NC to Hot Springs, NC along the Appalachian Trail: 20 miles, 3,400 ft of elevation gain, 3 days/2 nights
• Burroughs Range Loop, Catskills NY: 19 miles, 5,300 ft of elevation gain, 3 days/2 nights
• Art Loeb Trail, NC: 32 miles, 8,000 ft of elevation gain, 3 days/2 nights
• Pemi Loop, NH: 32 miles, 10,700 ft of elevation gain, 3 days/2 nights

Backpacking on the Pemi Loop in the White Mountains of New Hampshire.

Hiking

Going on day hikes is easier than devoting several days to go backpacking, and they are a lot of fun. I am lucky to have gone to school near the mountains of upstate New York, which is where I’ve done a lot of awesome day hikes. Here were some of my favorites:

• Lemon Squeeze, New Paltz, NY: 8.5 miles, 1,100 ft of elevation gain
• Lower Great Range, Adirondacks, NY: 16.5 miles, 6,800 ft of elevation gain
• Mt. Marcy, Adirondacks, NY: 15 miles, 4,100 ft of elevation gain
• Seward Range, Adirondacks, NY: 21 miles, 6,500 ft of elevation gain

Hybrid Training

Hybrid training is my go-to training. It is a mixture of cardio and strength training. Running is my favorite cardio, and I enjoy both road and trail running. In 2022 I ran my first road marathon in 3 hours 34 minutes. Soon after I caught the ultrarunning bug and ran my first ultramarathon in 2023: Rock the Ridge 50 miler, in a time of 10 hours 21 minutes.

Crossing the finish line at Rock the Ridge 50 miler!

When I first got into running, I didn’t realize the importance of strength training. After injuries and reading a few books, I learned that strength training is vital for all runners. It strengthens the muscles that you use to run. Running is a high impact sport and weak muscles leave your bones and joints vulnerable. After learning this, I began to prioritize total body strength training. I think that it is even more important than running because it builds the foundation of a strong body capable of enduring miles. I typically do “leg day” once a week where I lift heavy and target muscles which I use to run and hike. I also do full body strength workouts.

Other Training

• Biking: both road and mountain biking. I recently got into mountain biking because it’s another fun way of spending time on trails.
• Swimming: swimming laps is a nice change of pace and very low impact on the body. It’s beneficial to throw in some swimming and biking on cross training days to avoid running too much.
• Yoga: yoga was surprisingly hard for me when I first picked it up. Not only is it good for stretching and mobility, but it builds strength too. I’ve never sweat as much as I do in a hot yoga class.
• High Intensity Interval Training (HIIT): great total body workout.

Mental Training

Thru-hiking the AT is just as much mental as it is physical. Only one out of four people who set out on the trail finish it. I haven’t done anything of this magnitude before but if I had to guess, some of the factors which lead to people quitting are: dealing with incessant rain and storms, injuries, missing the comforts of home, and losing the drive to complete the trail once it loses its initial luster. I must keep hiking regardless of all of these factors. I have never been a quitter. My mind must be strong enough to overpower my body when it wants to stop hiking.

I’ve made it my practice to always choose the hard right over the easy wrong. I also try to expose myself to situations which are outside of my comfort zone. Hopefully these lessons will help me on the trail, but there is only so much I can do to prepare. I will have to adapt once I’m out there.