Training for the trail when I’m (late!) 50 years old

Are you old enough to read this post?

Can you drive a stick shift? Have you fixed a cassette tape with an eraser? Remember the smoking section on airplanes? If you answered «yes», grab a Zima and read on.

There are keyboard warriors who say, «You can’t prepare for the AT. You just have to get on it and start walking.» Respectfully, I disagree. Doing ANYTHING to prepare for the trail is better than doing nothing.

At 57 years old, my body reminds me of the 1980 Oldsmobile Omega I drove in high school: It will eventually get me where I need to go, but it’s unreliable and very likely to break down. (Case in point: I had elbow surgery last month and am writing this while in a splint.)

How do I prepare for long backpacking trips as a GenXer? Here are some things that have worked for me.

STAY IN SHAPE

At my age it is much easier for me stay in a way that get fit. I have accepted that I am in the “maintenance phase” of life: I am not going to get stronger/faster/better, but I can try to maintain the fitness I have. Exercising regularly means I don’t have to embark on an intense training plan before hitting the trail. Instead, I keep doing what I do pretty much all year and ramp it up a bit before I leave.

MOVING WITH WEIGHT

Gym: Climb stairs/treadmill: I will wear a 12-pound weighted vest and climb stairs or steep incline intervals on the treadmill. I work out at the gym in a spirit of resentment because I prefer to be outside.

Walking: I do Nordic walking, especially if I have little time. It is a fast walk with poles; It’s something I started doing long before I decided to climb the AT. I wear an 8 pound weight vest when I do it. Walking with poles works my core, expends more energy and the vest provides resistance.

Hiking: I’m lucky enough to live near a trail system (shout out to Percy Warner!), so I hike when work and weather permit. I take my backpack on 5-10 mile hikes with most of my gear loaded in it, so it usually weighs around 25 pounds.

TIME IN FEET

“Time on feet” is a phrase used in ultrarunning and I have adopted it when preparing for backpacking trips. Instead of focusing on speed or distance, I increase the time I am upright and active. “TOF” includes walking several miles to the grocery store, logging an hour on the treadmill, increasing my walking time on the weekend, etc. I average around 15,000 steps most days. I also use a standing desk to work, so I spend a lot of the day standing. (It helps that I’ve been a teacher for 20 years, lol).

WEIGHTS

I lift weights in the gym several times a week, focusing on leg work two months before departure. Some examples: Smith machine squats, hack squats, leg presses, calf raises, hamstring curls, walking lunges with weights, barbell glute bridges, etc. I always start a gym session with core work because I hate it and I want to get it over with.

OTHER THINGS THAT HELP

Abandon If I feel miserable during a workout, I allow myself to stop and go home. This has only happened a few times, but I like having an escape clause.

Hear I try to listen to my body and slow it down/change it instead of treating it like an unbreakable machine.

Warm Up/Stretch When I was younger, I was unpredictable about this. I can’t get my way now.

Rest days If my legs are heavy or really sore the day after a workout, I’ll take a day off and walk around the neighborhood.

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