How I Am Preparing for a Through Hike of the AT.

Here’s a little secret. You can’t truly prepare.

I once heard the trail described this way: The first third of the distance is physical, the next third is mental and the final third is spiritual. Hiking the AT requires the mastery of both physical and mental discipline. A disturbing statistic shows that only 25% of the percent of the people starting a though hike of the AT completes the journey.

It’s a widely accepted belief that you can’t truly train for a long-distance hike like the Appalachian Trail. I tend to agree. Let’s be clear, though. In my mind, getting into the best shape possible is an absolute must, but many have started the trail with little or no training, overweight and without having spent a single night in the outdoors backpacking. Many of those people complete the trail. Many don’t.

I do believe that the rigors of hiking every day for months at a time cannot be duplicated in training. Hiking the AT involves 10 – 20 miles a day. The AT is not a hike on level terrain with no weight on your back. I will expect to gain 3 – 4 thousand feet a day in elevation carrying 25 pounds. Sure, you can hike every day with weight on your back at home but the only way to duplicate the conditions of the AT is to hike the AT.

Trail Legs (let’s get physical)

After a month or so on the AT, most hikers achieve what’s called trail legs. It generally takes 4 plus weeks to start seeing the fitness in your legs necessary to hike the AT. Aerobic fitness will have improved by that point as well. However, at no time does hiking the AT become easy. It just becomes a little easier.

I have been walking, hiking, biking and doing other activities most of my adult life. I started hiking more regularly during Covid lockdowns and have been road biking for many years (for exercise only). In 2023 I started hiking more on a daily basis to start building up the necessary strength for the AT. I wasn’t carrying a pack or any weight figuring that it wouldn’t make much of a difference. Boy was I wrong. Earlier this year I started carrying my pack and adding 30 pounds of various weight to it. I worked up to it and started with 10 -15 pounds, then a 20 pound weight vest and finally my regular pack with 25 – 30 pounds. I will confess that I was unprepared for the difference. I started using trekking poles as well which add a significant amount to your balance and if used correctly can help propel you uphill and slow your downhill descent. It took a month or so of carrying weight to get used to it. Getting used to it though only means being comfortable with it on your shoulders and gaining strength to carry. It doesn’t get easy. You can forget it’s there mentally, but your body is still carrying the weight with every step. However, I am much stronger now with a pack than I was and am confident I can carry it without issue.

According to my Garmin app, I have done over 920 miles of hiking this year, taking over 3 million steps and 240,000 feet of elevation gain in the process. I won’t say I’m ready. I will say that I have worked on it.

Mental Game

The mental aspect of hiking is considered by many to be the most difficult challenge of the trail. Barring injury, most people who start the trail can complete it. The physical capacity will come. However, the mental drain of hiking everyday: enduring exhaustion, rain, cold, snow, heat, humidity, bugs, boring repetitive food, uncomfortable sleep, chafing, blisters, sunburn, loneliness, etc. will all tax the soul and test the hardiest of adventurers. Many hikers attempting the AT leave the trail for mental reasons even though they physically could keep going.

I don’t have any real secret to preparing mentally for the trail. I am fortunate enough to enjoy routine. Doing the same thing and eating the same foods day in and day out will not grind on me as much as they might other people. I am also driven to complete a task and will continue at something even when I know I should give it up and move on. I do recognize that there will be many difficult days. There will be pain and discomfort. There will be loneliness. I also know that there will be great days, new people and a truly exciting adventure. I know 100% that in balance the reasons to go and keep going far outweigh the things that will drag on the soul. I will be prepared for both the good and the bad. I trust in myself and the support I will get from my wife and family to get me through.

Next Time: Shakedown… Test the Body and the Gear