Long-distance hiking is no small feat. Just as you wouldn’t not prepare for a marathon, you can’t possibly attempt a grueling challenge like this without adequately preparing for thru-hiking beforehand. Without time spent building up endurance (both physical and mental) and strength, you might end up sorely disappointed with your performance. But the consequences could be even worse if you miscalculate how many supplies to take before setting out. That’s why today, we’ll provide you with some hiking training tips to implement into your life and improve your capacity and resilience before you hit the trail!
Building Your Base Fitness
A solid fitness foundation is absolutely key before we start talking about trail adventures of any kind. This isn’t going to be your standard Sunday stroll – you’ll need advanced levels of endurance.
Obviously, your mileage may vary depending on your current level of fitness. If you don’t do much cardio at all, however, start by incorporating some low-impact form of this kind of activity 3 to 4 times a week. What kind of endurance training for hikers is best? Brisk walking and jogging have the most in common with hiking and will help establish motor patterns while building endurance in the muscles that matter, but cycling, swimming, or playing sports will all do. If it gets your heart rate up and improves your fitness over time, it’s a good choice!
As an extra tip for walking specifically, wear a loaded backpack to simulate the conditions you’ll face on the trail. This will help your body adjust to carrying extra weight while strengthening your stabilizing muscles.
Strength Training for Trail Readiness
Preparing for thru-hiking can’t start and end with just cardio. The target activity is kind of a full-body workout in itself, so the more muscles you target in preparation, the better. Focus on building lower-body strength and core stability to handle the demands of rugged terrain.
Need specific exercise recommendations? These should help:
- Squats and lunges to improve leg strength and endurance under load.
- Step-ups to mimic the motion of climbing over rocks and logs.
- Deadlifts and core work to bolster your entire posterior chain.
- Push-ups and rows for some upper body and back strength for balance & support, especially when using trekking poles.
Endurance Training for Hikers
You might wonder what the next step in your preparation program is. And, won’t you believe it, the best way to train for hiking is… to hike! Plan regular practice hikes on trails with similar (but not as challenging) terrain to what you’ll experience on your long-distance trek. Start with shorter distances and lighter loads, then gradually increase the mileage and weight over time.
On Pack Weight Progression
As you continue building your endurance, you should also start testing yourself and your gear under realistic conditions sooner than later. A loaded pack changes everything and lets you more accurately test your capabilities and limits. This comes with two main benefits:
- You gradually build more strength and resilience, which is always good.
- It lets you better assess if you’re accidentally overpacking. On multi-day hikes, remaining as lightweight as possible is key. If you need some ultralight backpacking tips, we cover those in a separate article here: Ultralight Backpacking Gear List.
Mental Preparation for Long-Distance Hiking
The physical aspect of prepping isn’t the only one – it’s also about building up that unrelenting mental game in your head. To do this efficiently, here are some useful tips:
- Train in Tough Conditions: Hike in the rain, hike in the cold, hike when you don’t want to. You have to be at least somewhat comfortable with discomfort.
- Break It Down Mentally: Focus on reaching the next milestone rather than going tunnel-vision mode with only the end goal in mind.
- Develop a Resilient Mindset: Accept that fatigue, soreness, and setbacks are part of the journey and push through moments of doubt.
Rest and Recovery
Lastly, don’t forget that adequate rest is just as important as training. Without setting aside time to decompress, your body won’t perform as efficiently on the days you train.
So, be sure to incorporate days dedicated fully to recovering and resting, as overtraining could set you back a lot more than you realize.
Aside from the strength work we mentioned before, you also want to do regular stretching, yoga, and foam rolling, which can improve flexibility and reduce injury risk. Lastly, while it should never come to this, experiencing pain beyond typical soreness is a sign you should take a step back and reevaluate. Always listen to your body!
The Takeaway
Preparing for thru-hiking or any long trek requires a combination of endurance training, strength building, and mental conditioning. Start early, train consistently, and progressively challenge yourself to simulate real hiking conditions. With the right approach, you’ll set yourself up for success and enjoy your journey to the fullest.
You may also read: Essential Gear for Winter Hiking