Great tips! thanks for sharing. I have found trail running to be great since the uneven terrain strengthens a lot of ankle stabilizer muscles that aren't activated as much when running on more manicured surfaces.
I fully agree that starting with shorter days on the thru hike is vital to avoid injuries. Good video, looks like you two are well trained for the journey. IMO, there's zero substitute for walking around with a heavy pack. I've had some painful backpacking trips even when I was in good shape but hadn't put on a pack all year. This year, my training for the PCT was 80% was hiking or even walking around town with a very heavy pack (40 pounds) . I started with short hikes alternated with bike rides and gradually moved on to all walking with the pack. After about 4 months I feel comfortable with 15 mile days and 50+ miles per week. I also did stretching and light strengthening work (core and lower legs) about 3 days a week. I'm starting on the 16th and going to force myself to stay under 15 a day for at least the first week. Maybe I'll see you guys out there!
Before the JMT, I used a very heavy pack. Did hour walk on steep trail near home, working up to 75 pounds, two to three days per week plus gym, running, Pilates.
Excellent video, Justin and Anna! Lots of valuable info here, and it sounds like you're not only in great physical shape for the trail, but that you're also taking a very sensible approach to your daily mileage goals.
One thing that I have found really helps is training on a bike. It works a surprising amount of stabilizer muscles and a lot of the same muscles used for hiking. For those that can get away with running, my congratulations and envy on that. However, running is one of the of the most injury prone types of cardio, and my marathon and adventure racing days put terrible wear and tear on my knees, so I’d have trouble recommending it for everyone. I’m still a year or two out from attempting the PCT, but knees are one of my biggest concerns.
Understandable about the running. Hasn’t negatively impacted me yet, but I also don’t do anything quite as long and intense as marathon training. I’ve heard great things about training on a bike. Much less impact on the joints. Swimming also. Good luck on your future PCT journey!
Thanks for this. I’m 60, and will be hiking the JMT NOBO this summer. Last August I woke up and could not walk. sciatica! I’ve worked through that and do all of my PT and am now taking all of my gear on day hikes, but there is no real elevation or overnight until the snow melts a bit. I live in the Sierra. You are convincing me that I should probably invest in a gym too. Any tips you can provide for those on a budget, (gym fees) and can do at home specific to backpacking would be great.
Can’t speak for the gyms around you, but most gyms offer a cheap $10/month fee if you just want to use weights and equipment. More $ if you want the fancy stuff. At home if stairs aren’t an option I would load your pack up and do some lunges and squats with it on.
Looks excellent. We usually follow a few thru hiker vlogs each year. We are located in WA State and familiar with some parts of the PCT in our area and like to spend time in the outdoors as well. We even did trail magic a couple years ago at a remote location and might do it again this year. I think you guys are ready. Of course there's always the unknown. Good luck - we'll be watching!
Really only acclimated to about 1200 ft, but spend a lot of time hiking above 5000. Did some high elevation hiking this past year on Humphreys Peak here in AZ (12,600) and a trip in Colorado up to 12,000 ft and don’t really have any issues with the elevation.
To be honest I am 40 been hiking alot, I haven't been to a gym for at least 15 years now. But I do step out hiking at least once a week. I do zero drop walking and the Wim Hof method every now and then. Before longer trips I do step up on the walking so its at least 10k steps a day before trip. After i changed to Zero drop shoes, it was possible my biggest revelation, i stopped feeling tired after a long day at work I am considering going back to a gym however, but to be honest I don't thing you need a gym for hiking unless you're carrying to much gear or you are not used to hiking. Hiking is more a mental state more than anything. And itself it could mentally exhaust you if you are not prepared for the change. Waslking from 15km 30km, and maybe alone too, can be hard for specially those who dont have the interesst are not used to it. But if you like hiking alot and you are in ok shape, it problaby be no problem. Now however to train in a gym, is never a negative thing to have done anyway.
All of my shoes are zero drop at this point! Feels weird wearing anything else. Anna has some low drop shoes for walking but switched back to Altra for hiking. Most of my hiking career I never went to the gym. Hiked the JMT without a true gym, just some home strength training, and felt good. I definitely feel the best on the trail when I throw some gym sessions in though. Totally agree about the mental game! Doesn’t matter how fit you are if you don’t have the right mindset. Cheers 🍻
Trail hiking has rocks, roots, steps, drops, where rolling your ankle is a real possibility. Cardio, strength, endurance make life easier. I was walking so much i got shin splints, swollen ankles. People really try from the couch? Sounds like the pain train
I would say it’s a minority of people that start with no training, but there were plenty out there. Plus a surprising amount without much hiking experience and little to no backpacking experience.
totally disagree with a focus on gym training. None of that is equal to trail dynamics. walk more than gym is the key. Strengthen the parts you are going to use.
You'll be bored out of your skull if you only start with 15 miles a day. You'll spend most of your time sitting around camp. I never quite understand why fit people don't use their fitness to actually hike.
I did a section hike of the Arizona Trail a couple years ago and developed IT band syndrome after a few days of big miles. Not doing that again when the whole PCT is at stake.
![Avoid these 5 Endurance Training Mistakes I've Made [Hikers, Trail Runners & Mountaineers]](/img/n.gif)
Great tips! thanks for sharing. I have found trail running to be great since the uneven terrain strengthens a lot of ankle stabilizer muscles that aren't activated as much when running on more manicured surfaces.
Thanks! Totally agree with the trail running. Works all those little muscles that road running doesn’t. Plus it’s more fun. Cheers 🍻
I fully agree that starting with shorter days on the thru hike is vital to avoid injuries.
Good video, looks like you two are well trained for the journey.
IMO, there's zero substitute for walking around with a heavy pack. I've had some painful backpacking trips even when I was in good shape but hadn't put on a pack all year.
This year, my training for the PCT was 80% was hiking or even walking around town with a very heavy pack (40 pounds) . I started with short hikes alternated with bike rides and gradually moved on to all walking with the pack. After about 4 months I feel comfortable with 15 mile days and 50+ miles per week. I also did stretching and light strengthening work (core and lower legs) about 3 days a week.
I'm starting on the 16th and going to force myself to stay under 15 a day for at least the first week. Maybe I'll see you guys out there!
Sounds like you’re ready. We’re about a week behind you. See you out there. Cheers!
Before the JMT, I used a very heavy pack. Did hour walk on steep trail near home, working up to 75 pounds, two to three days per week plus gym, running, Pilates.
Excellent video, Justin and Anna! Lots of valuable info here, and it sounds like you're not only in great physical shape for the trail, but that you're also taking a very sensible approach to your daily mileage goals.
Thanks, Peter! We put a lot of thought into our training and initial approach of the trail.
One thing that I have found really helps is training on a bike. It works a surprising amount of stabilizer muscles and a lot of the same muscles used for hiking. For those that can get away with running, my congratulations and envy on that. However, running is one of the of the most injury prone types of cardio, and my marathon and adventure racing days put terrible wear and tear on my knees, so I’d have trouble recommending it for everyone. I’m still a year or two out from attempting the PCT, but knees are one of my biggest concerns.
Understandable about the running. Hasn’t negatively impacted me yet, but I also don’t do anything quite as long and intense as marathon training. I’ve heard great things about training on a bike. Much less impact on the joints. Swimming also. Good luck on your future PCT journey!
Thanks for this. I’m 60, and will be hiking the JMT NOBO this summer. Last August I woke up and could not walk. sciatica! I’ve worked through that and do all of my PT and am now taking all of my gear on day hikes, but there is no real elevation or overnight until the snow melts a bit. I live in the Sierra. You are convincing me that I should probably invest in a gym too. Any tips you can provide for those on a budget, (gym fees) and can do at home specific to backpacking would be great.
Can’t speak for the gyms around you, but most gyms offer a cheap $10/month fee if you just want to use weights and equipment. More $ if you want the fancy stuff. At home if stairs aren’t an option I would load your pack up and do some lunges and squats with it on.
Looks excellent. We usually follow a few thru hiker vlogs each year. We are located in WA State and familiar with some parts of the PCT in our area and like to spend time in the outdoors as well. We even did trail magic a couple years ago at a remote location and might do it again this year. I think you guys are ready. Of course there's always the unknown. Good luck - we'll be watching!
Thank you for following along! Looking forward to Washington. I did a PCT section in Washington a couple years ago and it was absolutely stunning!
What elevation are you acclimated to? A "Six-Pack-of-Peaks" can help you start with short peaks and get on top of Mt San Gorgonio.
Really only acclimated to about 1200 ft, but spend a lot of time hiking above 5000. Did some high elevation hiking this past year on Humphreys Peak here in AZ (12,600) and a trip in Colorado up to 12,000 ft and don’t really have any issues with the elevation.
To be honest I am 40 been hiking alot, I haven't been to a gym for at least 15 years now. But I do step out hiking at least once a week. I do zero drop walking and the Wim Hof method every now and then. Before longer trips I do step up on the walking so its at least 10k steps a day before trip. After i changed to Zero drop shoes, it was possible my biggest revelation, i stopped feeling tired after a long day at work
I am considering going back to a gym however, but to be honest I don't thing you need a gym for hiking unless you're carrying to much gear or you are not used to hiking. Hiking is more a mental state more than anything. And itself it could mentally exhaust you if you are not prepared for the change. Waslking from 15km 30km, and maybe alone too, can be hard for specially those who dont have the interesst are not used to it. But if you like hiking alot and you are in ok shape, it problaby be no problem.
Now however to train in a gym, is never a negative thing to have done anyway.
All of my shoes are zero drop at this point! Feels weird wearing anything else. Anna has some low drop shoes for walking but switched back to Altra for hiking.
Most of my hiking career I never went to the gym. Hiked the JMT without a true gym, just some home strength training, and felt good. I definitely feel the best on the trail when I throw some gym sessions in though.
Totally agree about the mental game! Doesn’t matter how fit you are if you don’t have the right mindset. Cheers 🍻
Trail hiking has rocks, roots, steps, drops, where rolling your ankle is a real possibility. Cardio, strength, endurance make life easier. I was walking so much i got shin splints, swollen ankles. People really try from the couch? Sounds like the pain train
I would say it’s a minority of people that start with no training, but there were plenty out there. Plus a surprising amount without much hiking experience and little to no backpacking experience.
totally disagree with a focus on gym training. None of that is equal to trail dynamics. walk more than gym is the key. Strengthen the parts you are going to use.
You'll be bored out of your skull if you only start with 15 miles a day. You'll spend most of your time sitting around camp. I never quite understand why fit people don't use their fitness to actually hike.
I did a section hike of the Arizona Trail a couple years ago and developed IT band syndrome after a few days of big miles. Not doing that again when the whole PCT is at stake.