Have you decided to take on a long distance backpacking trail? Training for a thru-hike has unique demands, different from other outdoor ventures. Understanding what you will be facing and then creating a personalized workout plan will be explained to you in this article. Trust me, I’ve been there before and I will help you prepare for success. Included in this article is a sample workout you can use to start your training.

How Hard is a Thru-Hike?

 

Thru-hiking is a combination of cardio, strength, and above all else – stamina. To put it bluntly, it’s like doing a Spartan Race every day. It’s hard. Popular trails like the Appalachian Trail and the Pacific Crest Trail are not easy. Other people hiking alongside you do not reduce topography or the effects of exposure. Take it seriously. Not training before undertaking such an extreme endeavor will increase your chances of failure.

 

Cardio Training For a Hike

 

 

 

Increasing your stamina before a hike will pay off more than any other type of training. Practically, you want your lungs and heart as healthy as possible. Climbing hills and mountains will make you appreciate oxygen. Remember, you only have so much time in a day to make those miles.

 

Cardio Plan – Implement 2 Months Before Hike

 

8 Weeks Out: Run two miles, 3x a week.

7 Weeks Out: Run two miles, 3x a week.

6 Weeks Out: Run two miles 2x a week. Run 3 miles 1x a week.

5 Weeks Out: Run 3 miles 3x a week.

4 Weeks Out: Run 3 miles 3x a week. Run 5 miles 1x a week.

3 Weeks Out: Run 5 miles 2x  week.

2 Weeks Out: Rest

1 Week Out: Rest

 

The above is a minimum guideline for the physical performance you should be able to execute for a thru-hike. If you notice, the training is not extreme. It’s just enough to prep your body for what’s about to come. Do not skimp on the rest weeks, your body must heal before the hike.

 

Strength Training For Backpacking

 

Going into a hike with muscles will help you overcome the initial shock to the system. However, after the first few weeks, you will suffer from atrophy, quickly. Specifically, upper body glamor muscles, you just don’t need them. This is not a bad thing, your body is adapting to its new hiking environment. Strength training increases bone density and overall stamina – it will make you a better backpacker.

 

Strength Training Plan – Implement 2 Months Before Hike

 

This plan is written to work with the aforementioned cardio schedule. If the following exercises are too intense, reduce the amount by half.

8 Weeks Out: Strength Train 2x a Week

Exercise	Repetitions	Number of Sets
Push-ups	20	5
Pull-ups	10	1
Chin ups	10	1
Situps	30	2
Burpees	10	2
Box Jumps	10	2
Pistol Squats	10 – each leg	1

 

7 Weeks Out: Strength Train 2x a Week

Exercise	Repetitions	Number of Sets
Push-ups	20	5
Pull-ups	10	1
Chin ups	10	1
Situps	30	2
Burpees	10	3
Box Jumps	10	3
Pistol Squats	10 – each leg	3

 

6 Weeks Out: Strength Train 2x a Week

Exercise	Repetitions	Number of Sets
Push-ups	20	5
Pull-ups	10	2
Chin ups	10	2
Situps	30	2
Burpees	10	3
Box Jumps	10	3
Pistol Squats	10 – each leg	3
Plank Hold	1 Minute	1

5 Weeks Out: Strength Train 2x a Week

Exercise	Repetitions	Number of Sets
Push-ups	20	5
Pull-ups	10	2
Chin ups	10	2
Situps	30	2
Burpees	10	3
Box Jumps	10	3
Pistol Squats	10 – each leg	3
Plank Hold	1 Minute	2

 

4 Weeks Out: Strength Train 2x a Week

Exercise	Repetitions	Number of Sets
Push-ups	20	6
Pull-ups	10	2
Chin ups	10	2
Situps	50	2
Burpees	10	3
Box Jumps	10	3
Pistol Squats	10 – each leg	3
Plank Hold	1 Minute	3

 

3 Weeks Out: Strength Train 3x a Week

Exercise	Repetitions	Number of Sets
Push-ups	20	6
Pull-ups	10	2
Chin ups	10	2
Situps	50	2
Burpees	10	3
Box Jumps	10	3
Pistol Squats	10 – each leg	3
Plank Hold	1 Minute	3

 

2 Weeks Out: Strength Train 3x a Week

Exercise	Repetitions	Number of Sets
Push-ups	20	6
Pull-ups	10	2
Chin ups	10	2
Situps	50	2
Burpees	10	3
Box Jumps	10	3
Plank Hold	1 Minute	3

 

1 Week Out: Rest

During your strength training, stretch after each session. Focus on leg and knee flexibility. Your muscles will be at their warmest after a workout, this is the time to work on flexibility.

 

Having the Proper Diet for a Thru-Hike

 

Your body is an amazing machine and tuning it before a thru-hike will pay off. Think about what you eat as the gasoline you put in a car. If you are slightly overweight and have plenty of body fat, this is not a bad thing. Fat is fuel. During a thru-hike, you will be burning over 4,000 calories day – it’s impossible to carry enough food. Get ready to lose weight.

 

Thru-Hiking as a Skinny Person

 

If you’re like me, your body fat percentage is low. This is not good. If your body has no fat to burn, it will eat itself. Before I go on hikes, I like to put on 1 pound of fat for every 100 miles I am hiking.

Example: 20lbs of fat for a 2,000 mile thru-hike

Having some extra body fat will help you in the beginning, especially if it’s cold. Cold temperatures burn more calories – a calorie deficit can be extreme if you compound the temperatures with extreme topography. An extra layer of fat will help you stay warm while keeping your immune system robust.

 

Weight Gain Tips for Backpacking

 

To my fellow skinny people, I know it’s hard to gain weight sometimes. Especially if you are actively exercising, it can seem like a lifestyle reversal. Follow these tips to put on the pounds:

 

• Drink 1 Gallon of Whole Milk a Week

 

High in fat and vitamins, this is a killer way to pack on some lbs.

 

• Eat 3 Meals a Day

 

Wake up early and eat a protein dense breakfast. I didn’t say you have to enjoy it, just eat dammit!

 

• Ice Cream

 

If it’s 8 weeks out and you still haven’t put on enough weight, get yourself some ice cream. Have a pint 2-3 times a week and you will start seeing results.

 

 

• Cut Back on the Workouts

 

You are about to take on thousands of miles in the most of the most remote terrain on the planet, you can skip some gym days. Stop the excessive exercise and let your body heal and gain some weight before you put it through the most demanding challenge of your life.

 

Training for a Thru-Hike

 

Thru-hiking is among the hardest sports in the world. If you are serious about finishing the hike, training is an excellent idea. The above workouts will help prime your cardiovascular and muscular system for the stress. Take this article as a general guideline to help get ready. I make no claims that my own personal experience is universal. Your body is different than mine, find a regiment that works and stick with it. If you can hike for 4+ months at a time, there’s no reason why you can’t stick to an 8-week training program. Check out the maps we have to plan your next hike!