Training for my AT Thru hike

Time until hike: 29 days

Training isn’t really a game, but once you announce that you’re going to hike the Appalachian Trail, it becomes a common question. Have you prepared? What have you done to train for the walk? Are you in the right “condition” or have you taken the “right” classes? Do you have all the knowledge and experience you need?

To be honest, I’m not sure if anyone, regardless of their hiking level, can ever say yes to this question unless they’ve hiked the AT before. You can’t be fully prepared for what it will be like to hike such a long trail until you get out there and try it. That’s my thinking anyway.

Still, the question of how much to train for a hike is valid. As I began to prepare for my own hike, I asked around to determine the level of training others had. What surprised me is the wide range of responses I received, especially from those who said they had not trained before attempting the hike.

People who hike the AT without being trained to do so are not as rare as you might think. In fact, it may even be more common than those who do it. For me personally (and for my family’s mental well-being), I decided to train. Below are some of the things I have done and continue to do before my hike.

Run

Running has always been my default exercise. I used to play midfield in football, so I think it’s second nature now. I don’t know if I’d say I enjoy running, but cardio is definitely great for training for a hike (I think).

Throughout 2025, I improved my running game. I scheduled two half marathons for the end of the year and started training for them. That was probably one of the best decisions I’ve ever made. Both races kept me motivated and the training for those races served as cardio training for my walking.

Unfortunately, I started developing runner’s finger, so I’ll be taking a break from running for now. Instead of running, I started lifting weights again.

Weightlifting

I started lifting weights more seriously during my postdoc. I even hired a personal trainer for a few weeks over the summer to help me focus my training.

Earlier this year, I started refining my weightlifting to include a lot more leg exercises. We’re talking lunges, squats, deadlifts, and calf raises. I use the Caliber app to plan and track my workouts. It has been my favorite weight lifting app so far. I still do other workouts like those that focus on the shoulders and chest, but I try to strengthen my knees and ankles as much as I can.

While I’m at the gym, I also use the stepper so I can get in some cardio training. But I have another cardio workout up my sleeve.

walk on the sand

Well, then no more running. But let me tell you about walking on sand.

I’ve never done it before and there’s a part of me that wants to run. That being said, I found that brisk walking on sand is a good cardiovascular exercise. And it turns out it burns a little more calories than running on pavement (if you can believe it)!

Training schedule

If what I just mentioned sounds sophisticated and complex, don’t let it fool you. Currently I only exercise for about an hour at least 4 or 5 days a week. I don’t work out on Sundays and there are always one or two random days in a given week where I don’t do anything.

This training program works very well for me. It’s not a ton, but it’s helping me feel more confident and prepared for my hike.

Should I do more? Maybe. I will do that? Probably not. Am I satisfied with where I am? Absolutely.

And so we continue the adventure….

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