From Couch to Trail… Never Again

When I started the AT, I thought I was in decent shape. I was an active and healthy 24-year-old. I took my dog on long walks and went on at least one 10+ mile hike a week. I figured the start of my thru-hike would be physically challenging, but once my body adjusted to constant movement I would settle in and comfortably walk to Maine. 

WRONG.

Several days after leaving Springer Mountain, my body was sore. My calves screamed as I hiked uphill, I dripped sweat around the clock, and I could be heard huffing and puffing long before I crested each hill. It was obvious I wasn’t in the peak physical condition that I thought I was. 

There is an old adage of “walking into shape” on most long trails. Without fail, thru hikers become more physically fit as they journey towards their destination. Muscles get stronger and stamina increases. This was my strategy prior to starting the AT. 

Unfortunately for many aspiring thru hikers, some push themselves too hard too quickly, resulting in overuse injuries that can end a hike. Thankfully this is not something I personally experienced on the AT, but I had met many folks on trail that had stories of battling through shin splints, flairs of plantar fasciitis, and constant knee pain. 

It’s a Marathon, Not a Sprint

I am approaching the Arizona Trail as if I’m preparing for a race. What’s the old saying? It’s a marathon, not a sprint. This applies to thru hiking! I am asking my body to perform at peak fitness for an extended period of time. We plan to be hiking for two months, and while this isn’t the longest trail, we will still be working hard for many days on end. 

I want to enjoy my time on trail, not feel the growing pains of my body once again learning how to hike from sun up to sun down each day. There is going to be discomfort no matter how physically fit a person is at the start of a long trail. My goal is to be better prepared going into this hike than I was on the AT so that my transition period is shorter and I am able to dial up the miles as my body allows. 

Training Regimen

So what am I doing to get in shape before heading to Arizona? A little bit of everything. I have been reading Adventure Ready by Katie Gerber and Heather Anderson and it is a must-have for anyone who feels called to the woods. As a backpacking guide, I recommend this book to all my clients and have learned so much about nutrition, physicality, and safety, just to name a few. 

One of the biggest takeaways from this book has been the advice to create a well rounded workout plan. Typically when I think of “working out” I think of either hitting the gym or running. I am learning that fitness is so much more than that! Adventure Ready focuses on the importance of building endurance, strength, and mobility. 

Endurance

The endurance part is pretty self-explanatory. No one wants to be gasping for breath the entire time they’re hiking. There are many different types of aerobic exercises, but I have found the best fit for me to be hiking and running. 

It just makes sense that the best way to train for a hike is to hike. When I’m pressed for time or want to get my heart rate up, I go for a run. I don’t necessarily enjoy running, but I try to keep my goal in mind as I’m pounding the pavement. When I run with friends or listen to an upbeat playlist I have found that I enjoy it more. 

When I run, I try to adhere to the 80/20 rule where 80% of the time I run at a moderate intensity, and 20% of the time I run at a higher intensity. Since thru hiking is all about covering miles I have tailored that rule to distance. 80% of the time I run between 1-2 miles since that is moderately difficult for me, and 20% of the time I run between 3-5 miles. This is just what I have found works best for me. I usually end up running once or twice a week, walking two or three times a week, and hiking at least once. 

Strength

Strength training is an area I struggle with. I am the opposite of a gym rat, I can’t recall the last time I set foot inside a gym. Instead, I have taken up at home workouts that mainly use body weight. Lately, I have been on an Insanity video kick that is a cross between strength and high-intensity interval training. I do these videos 3-5 times a week. I try to focus on exercises that target muscles I rely on when hiking – hip flexors, calves, thighs, quads, glutes, etc.  I incorporate movements that mimic hiking – lunges, squats, and steps. I am far from an expert, but I try to find exercises that better push my body toward my goals. 

Again, Adventure Ready is a fantastic resource for exercises specific to backpacking. I have also found Certified Personal Trainer Lee Welton’s Instagram (@trailside_fitness) to have content featuring helpful stretches, exercises, and suggestions geared for thru hikers. 

Mobility

Mobility refers to how well our joints are able to move through their range of motion. The best way that I have found to improve my mobility is to stretch, and my favorite way to stretch is to practice yoga.

I am in the process of becoming a Registered Yoga Teacher and have fallen in love with the many styles of yoga over the years. I enjoy the way different poses test my strength, balance, and flexibility all at once. I do a lot of simple at-home yoga videos on Youtube and frequent my town’s hot yoga studio. I practice yoga just about every day in preparation for the AZT.

When I am hiking, I have found the necessity of stretching multiple times a day. When I get to camp, the last thing I want to do is stretch. However, I know that my body will thank me for a little time dedicated to stretching and using my Rawology cork ball to massage my legs and feet. Even as I’m hiking throughout the day, I know that I need to at least touch my toes, do some side bends, and stretch out my shoulders. Otherwise, I have learned I will be sore and tight as the day progresses.

On the AT I was less than diligent about stretching each night, but as a guide, I have found it easier to encourage clients to stretch if I practice what I preach. I plan to carry a foam pad on the AZT to double as a makeshift yoga mat and am going to aim to do some simple stretches each night at camp. I know it will pay off in the long run.

Going the Distance

I don’t train every single day, but I know that the work I’m putting in now is going to benefit me in several months. I hope to continue long distance hiking for the rest of my life, and I know that being more mindful about equipping my body for rigorous challenges will enable me to hike well after my hair turns grey. I am inspired by my clients who are well over 60, and famous trail personalities like Nimble Nomad who is still thru hiking in his 90s. The good habits and practices I create today will stay with me throughout my life, and I want to treat my body as gently as possible so that she can continue taking me to amazing places.