Why It Feels Like Everyone Is Planning a Thru-Hike This Year and How to Prepare for Yours
.jpg "Everything beginners should know before planning a thru-hike.")
Backpacking a long-distance trail in a single continuous push is one of the most demanding and rewarding challenges a hiker can take on. A thru-hike goes far beyond a weekend walk in the woods, and the difference between a great experience and a miserable one usually comes down to what you did in the weeks and months before you stepped onto the trail.
Hiking itself is accessible to most people and doesn’t require much equipment, but the ultimate version of the sport rewards real preparation. Whether you’re eyeing a well-known long trail or building toward your first multi-week trek, the fundamentals below will help you show up ready physically, mentally and logistically.
Why hiking is good for your body and mind
Hiking builds endurance, strength and coordination, and the varied terrain gives it an edge over ordinary walking. Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School, explains the payoff of that added challenge “When you challenge your body, it will adapt. For example, if the terrain puts your balance to the test, it will push your internal balance system to improve.”
The mental benefits are just as real. Humans thrive in natural settings, and being among trees improves multiple health indicators. The Japanese practice of shinrin-yoku “forest bathing,” or the slow, deliberate enjoyment of nature produces measurable physical changes. A 2019 study in the International Journal of Biometeorology found that forest bathing reduced cortisol levels in the blood.
Know your fitness level honestly before a thru-hike
It’s tempting to start fast, but steady and consistent beats speedy and sporadic every time. Hikers who charge up the first climbs often end up stopping repeatedly, while those at a sustainable pace keep moving for hours. Take a “test drive” first a low-risk hike with some elevation change to gauge how your body actually performs under load.
Use that outing to identify hiking-specific weaknesses and address them before the big trip. If you’re gasping for air on modest climbs, slow down or take a break. Cardio endurance has to be built up over time, and there is no shortcut. Being honest about where you are now is what makes a realistic plan possible.
Choosing the right trail for your first thru-hike
Match the hike to your current fitness level, not your aspirational one. Distance, elevation gain, terrain type and the availability of rest points along the route are the factors that will make or break your experience. A trail that looks manageable on paper can turn punishing if the elevation profile is stacked or water sources are far apart.
Free apps like AllTrails and Hiking Project offer difficulty ratings drawn from user reviews, which is a solid starting point. Guidebooks are still valuable especially where cell coverage is spotty and trusted friends who know your abilities can be the best resource of all. Facebook hiking groups and local Meetups are good places to find community, trail beta and potential partners.
Navigation, gear and testing your setup
You don’t need advanced navigation skills for well-marked trails, but basic map and compass ability builds confidence and provides a backup when technology fails. Beginner classes are widely available in person and online. For backcountry hiking, learn to read a topographic map, and always carry a physical guidebook or printed hike details in a waterproof bag rather than relying on your phone alone.
For gear, use a checklist so nothing important gets left behind. A good rule of thumb for beginners is to keep the pack under 10 pounds to start: your body needs time to adjust to carrying a load. Start with gear you already own instead of overbuying, and look for items that serve at least two purposes. The Buff neck gaiter is a classic example cold-weather face cover, sun shield, sweat wicker, wound wrap, pillowcase and camp towel, among other uses.
A basic day-hike checklist includes:
- Backpack
- First aid kit
- Hiking clothes
- Hiking boots, shoes or sandals
- Trekking poles (optional)
- Water (amount depends on hike)
- Snacks
- A luxury item
Then, and this is the step most people skip, test your gear before you go. A sleeping bag that’s too cold, a tent that’s too small, a stove that isn’t compatible with your fuel or boots that don’t fit will ruin a trip fast. Hike with your full setup for several days, ideally more than a week, before a major thru-hike.
Fueling, training and rest on a long-distance hike
Trail food tends to be high in calories, highly processed and loaded with sugar. Some hikers thrive on it for months, others can’t. On short treks, carry fresh food if you prefer: your pack will be light and it will keep. For mid-range treks of two to four weeks, typical trail food works, though the downsides show up toward the end. On ultra-long thru-hikes, nutrition becomes a serious concern, and multivitamins can’t replace a balanced diet. Pack weight matters, but eating well is essential for performance over time. Colder weather opens up more options for fresher food.
The best training for hiking is hiking. Start with a light pack and build up to your target trail weight or heavier. Add strength training focused on legs and core, and mix in whatever else keeps you moving: running, Pilates, swimming, biking, yoga, climbing or paddling all help. Training doesn’t have to happen in a gym, and it shouldn’t feel like a chore.
Finally, respect rest. Thru-hikers are notorious for rushing, but sleep and recovery are what let your body and mind keep performing. Build in regular “zero days”: full rest days with no hiking, to let your body recover, renew your motivation and sample the food and culture of the towns along the way. Pushing too hard is a fast route to overuse injuries and trail burnout, and neither one gets you to the terminus.
This article was created by content specialists using various tools, including AI.
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