Getting Fit for the PCT: How I’m Training for the Trail

With less than a month until I hit the trail, the countdown to the Pacific Crest Trail continues!

To prepare, I’m prioritizing fitness by spending several hours each week walking, hiking, strength training, and focusing on rest and recovery. Here’s a breakdown of my training strategy and how I’m getting strong for the trail. 

My Training Strategy

Walking – A Lot

Training hike on the North Fork Skokomish River Trail, Olympic National Park. February 2025.

It’s no surprise that walking and hiking are the foundation of my training. Since I’ll be spending a majority of the day on my feet, I need to make sure my body is conditioned for that kind of sustained movement.

Along with walking my dog every day, I also have been incorporating training hikes into my routine. My husband and I recently did a 16-mile training hike in Olympic National Park with our loaded packs to simulate the weight we will be hauling on the PCT. 

Strength Training

Strength training has been a game-changer for my fitness routine. I aim for two to three days a week of strength workouts, with a strong emphasis on my lower body and core. Some of my go-to exercises include squats, bulgarian split squats, deadlifts, calf raises, and core work, with some upper body resistance thrown in so my back is strong enough to carry my pack. 

Due to both of us having ankle injuries in the past, my husband and I are also focusing on building our foot and ankle strength for the trail. We recently bought Blaze Physio’s Pre Hike Traing Bundle: Foot and Ankle classes. The classes focus on exercises to build foot and ankle strength and mobility to help prevent injuries hikers commonly get on trail.

Getting some calf raises in. I swear I’m having fun!

Why Strength Training Matters

According to the Performance Sports Medicine Institute, strength training can reduce the risk of injury by improving muscle strength, bone density, and coordination. It also helps prevent injuries by strengthening connective tissues like ligaments and tendons.

I’ve noticed since incorporating strength training, I have fewer aches and pains, especially in my back. Plus, there’s something incredibly empowering about getting stronger and being able to lift heavy weights! 

Bulgarian split squats are so hard, but so effective!

Cardiovascular and Endurance Workouts

To improve my cardiovascular fitness and overall endurance, I incorporate one to two days of high-intensity interval training (HIIT) and endurance workouts each week. My favorite ways to get my heart rate up include cycling classes at my local gym (shout out to Athena Fitness and Wellness!) and tabata and HIIT workouts. 

I want to ensure my lungs and legs are conditioned, so endurance training is a key piece of my prep.

Mobility, Stretching, and Recovery

I’m making a conscious effort to incorporate mobility and stretching into my routine to prevent injuries and keep my joints healthy. I’m incorporating daily stretching and mobility exercises, and listening to my body and taking rest days. 

Beyond the physical benefits, this training journey over the last year has given me a new appreciation for my body and what I’m capable of. Training has improved not only physical health, but my mental health and well being. I’m excited to put my hard work to the test on the PCT.

See you on the trail!