Getting in shape each year

Getting in shape each year is an important distinction between (single-year) through-hikers and MYTH hikers. Through-hikers, no matter their shape before starting, quickly get in shape during the first weeks on the trail (unless initially overdoing things leads to injury). Thereafter, they are in tremendous shape for the rest of the hike and able to hike high miles daily.

“High miles” for a through-hiker might be in the range of 20-30 miles/day. This is probably much more than a MYTH hiker getting onto the trail for just two weeks of hiking can manage. In my younger years I managed 15-18 miles/day typically, with good pre-hike conditioning, and occasional days of 20-25 miles. In my older years this is more like 12-15 miles/day!

MYTH hikers may have to get in shape again and again each year prior to hiking one or more sections of trail. This can be particularly true for those working in office/sit-down jobs.

This is not something to be ignored. I found that hiking the trail without any prior conditioning is a big mistake, and even with conditioning, it can take 2-3 weeks of continuous hiking on the trail before I really feel “dialed in” or “master of the trail” in terms of my physical condition and ability to hike long hours or power up long multi-hour ascents.

The conditioning I would typically do prior to hiking 150-300 miles on the trail, with planned 15-18 miles daily distance, was as follows. I found that at least three months of such conditioning prior to a PCT hike would set me up for a good hike.

• Once-weekly 15-18 mile hikes with at least 2000 feet elevation gain.
• Two- or three-times weekly shorter hikes/walks of 3-5 miles
• Other daily exercise, such as bicycling for 1-2 hours

Also, I would wear the shoes I would be using on the trail for at least a few weeks continuously beforehand, plus for all the training hikes. This developed callouses on my feet prior to the hike and conditioned my muscles to the shoes. I never had any problems with blisters or foot injuries, which are common ailments that can sideline through-hikers in their first days and weeks.