Now that you know the ins and outs of thru-hiking long trails, here is some additional helpful information that you may want to check out as you prep for your big adventure.
This book just skims the surface of the wealth of knowledge that is available for distance hikers.
Every winter, snow and winds knock trees onto the trail. Vegetation grows over the trail. Landslides, floods, and wildfires obscure the path. Every year it takes hours of dedicated volunteer work to maintain the trails. And while volunteer work is free, their food, permits, and port-o-potties are not. Trail organizations maintain and protect the trail. They make sure that the views we have from the trail aren’t obscured by a new mini-mall being built 100 feet away. They work to build trails through natural areas instead of along roads. Before you hit the trail, I encourage you to donate to the trail organizations that work hard not only to gather all the information a thru-hiker needs, but also make sure the trail is in top shape and working order.
Check out these trail organizations and show your thanks:
• Appalachian Trail Conservancy, www.appalachiantrail.org
• Pacific Crest Trail Association, www.pcta.org
• Continental Divide Trail Coalition, www.continentaldividetrail.org
• Tahoe Rim Trail, www.tahoerimtrail.org
• Colorado Trail Foundation, www.coloradotrail.org
• Pacific Northwest Trail, www.pnt.org
• Friends of the Ouachita Trail, www.friendsot.org
• Benton MacKaye Trail Association, www.bmta.org
• Superior Hiking Trail Association, www.shta.org
• Florida Trail Association, www.floridatrail.org
• Green Mountain Club (which maintains the Long Trail in Vermont), www.greenmountainclub.org
• Ice Age Trail Alliance, www.iceagetrail.org
• North Country Trail Association, www.northcountrytrail.org
• American Hiking Society, www.americanhiking.org
I deliberately focused on thru-hiker-specific content in this book and not on skills that a totally beginning backpacker would need for any trip. But I want to make sure you know where to start if you have any gaps in your knowledge. Check out BACKPACKER’s The Complete Guide to Backpacking for more.
If you’re interested in further one-on-one coaching with me, Liz Thomas, go to my website at www.eathomas.com to schedule a personal consultation with me about your upcoming hike. You’ll also find all sorts of tips for the trail there.
Here are some additional resources for you to check out as you prep for your upcoming trip. Please note that this is by no means an exhaustive list, but it will get you started on your journey.
Here are five at-home strength exercises that you can do to help prepare for life on the trail, courtesy of Heather “Anish” Anderson, unassisted speed record holder on the Pacific Crest Trail, Appalachian Trail, and Arizona Trail.
EQUIPMENT YOU'LL NEED:
• Bench/Sturdy Chair/Bed/etc
• Backpack with gear (no more than 10lbs) or another weight
EXERCISE 1: INCLINE PUSH-UPS
Incline push-ups work the muscles of the lower chest, triceps, shoulders, and back muscles. They are essential for strengthening the muscles used to carry a backpack or using trekking poles.
INSTRUCTIONS:
• Stand a few feet away from a secure, hip-height object (bench, anchored chair, bed, desk, etc).
• Lean against the edge with hands shoulder width apart, keeping straight arms. Play with footing (wide, hip-width, narrow, single legged, etc. for varying levels of challenge).
• Keeping your torso straight and firm, lower down until your chest touches the edge. Hold for a second, then push yourself back up. Repeat ten times.
EXERCISE 2: LEG LIFTS
This exercise strengthens the support muscles of the pelvic region. This is essential to maintain control and form when running and walking. Having proper pelvic alignment can help prevent tight iliotibial band syndrome.
INSTRUCTIONS:
• Lie on your side with legs slightly bent. Rest your head on your lower arm (extended straight) and lightly rest the fingers of your other hand on the floor in front of your stomach for balance. Don’t lean on your hand. The control needs to come from an engaged core.
• Throughout the movement maintain a stable pelvic area. Keep hips stacked, no wobbling. Your top hip should be in a vertical line above the lower one.
• Straighten upper leg and lift it slowly as high as you can without your pelvis shifting out of alignment. Lower and repeat ten times. Switch sides and repeat.
EXERCISE 3: DOUBLE LEG SQUAT
Squats are an entire body workout with special focus on the major muscle groups in the legs. Having powerful leg muscles enables you to climb steadily.
INSTRUCTIONS:
• Stand with feet shoulder width apart, arms outstretched.
• Lower yourself toward the ground by bending your knees and pushing your hips backward.
• Go as low as you can without bending your knees more than 90 degrees or letting your knees drift out to the sides or extend beyond your toes.
• Hold for a second and contract your glutes to rise back to standing. Repeat ten times.
• For additional challenge wear your weighted backpack.
EXERCISE 4: OVERHEAD REACH
This exercise works the oblique core muscles as well as the supportive muscles of the torso to enable efficient energy transfer from upper to lower body. A strong core is also necessary to carry a backpack long distances.
INSTRUCTIONS:
• Start at the bottom of the Double Leg Squat with your backpack or weight held overhead with extended arms.
• Stand to vertical and lean to one side without leaning forward or back.
• Lower back into the squat and repeat leaning to the other side. Repeat ten times on each side.
EXERCISE 5: DYNAMIC GLUTE DRIDGE
By engaging your abs, as well as your glutes to make the movement, you gain power and control in those muscle groups. This will make you stronger for climbing and carrying.
INSTRUCTIONS:
• Lie on your back with your weight on your upper back between the shoulder blades and your feet. Keep your arms at your sides or cross them over your chest. Lower your butt almost to the ground and thrust upward by activating your glutes and driving your heels into the ground. Perform twenty reps.
• Advanced Version #1: A more advanced version is to do a single leg variation. Lift one leg so your weight is all on one leg and your back. Repeat the same movement, making sure you drive your heel into the ground and keep a stable pelvis.
• Advanced Version #2: Complete either one or two legged version holding your pack with weight in it held close to your chest.
Heather “Anish” Anderson is an American Council on Exercise certified personal trainer specializing in working with all levels of current and aspiring endurance athletes. As someone who didn’t begin exercising until adulthood and has subsequently run half a dozen 100 mile ultra-marathons and completed nearly 20,000 miles of hiking in the backcountry since 2001 (including setting overall self-supported fastest known times on 3 National Scenic Trails), she has insight into how to get from where you are to where you want to go. Whether you’re preparing for a long backpacking trip or an ultra-marathon, Heather can tailor an individual program that works for you. For more information or to contact her check out www.facebook.com/TrainWithAnish
Consider this your best starting point for all specific, logistical details regarding the Appalachian Trail.
GENERAL RESOURCES
Candid advice, journals, and ramblings from outdoor enthusiast Paul Magnanti
Tips, tales, and trip reports from Cam “the most traveled hiker on Earth” Honan
Journal entries from various AT hikers, which provide a good idea of what day-to-day of trail life is like
Blogs and journals from hikers, as well as maps, trail planners, and gear lists
Extremely active forum for all things Appalachian Trail.
Daily blog from a thru-hiker with extremely detailed how-to and planning information
GUIDEBOOKS AND MAPS
The Appalachian Trials, by Zach Davis
A psychological and emotional guide to successfully thru-hiking the Appalachian Trail.
Appalachian Trail Data Book 2015, by Appalachian Trail Conservancy
This book includes mileage with codes for water, shelters, road crossings, etc. It’s bare bones, lightweight, and data-only (no descriptions, maps). It is keyed to ATC Appalachian Trail maps.
The A.T. Guide: A Handbook for Hiking the Appalachian Trail, by David “AWOL” Miller
This is smaller and lighter than other books. It has less data but lots of detailed descriptions.
AT Thru-Hikers’ Companion, by Appalachian Long Distance Hikers Association
This offers up great elevation profiles and town maps, and different sections ca be easily separated into smaller booklets. Descriptions are included for services, shelters, and regulations.
National Geographic Topographic Maps
These can get expensive if you buy them for the whole trail, but they are top-notch topographic maps and also include trail towns and resupply information.
APPS
AT Hiker: Guthook’s Guide
This app includes hundreds of waypoints with photos and descriptions, an interactive map with up-to-date information of the trail and elevation, plus many important side trails. It includes virtual trail registers and forums where hikers can share real-time updates on trail re-routes, water availability, etc.
Appalachian Trail Notebook
This app enables recording and emailing of AT locations (more than 1500 locations listed by the fourteen states). Photos can be integrated in the notecard posts.
WEBSITES AND FORUMS
Appalachian Trail Conservancy (appalachiantrail.org)
Go-to information on everything AT
The Appalachian Long Distance Hikers Association (aldha.org)
Community of thru-hikers and updated announcements and newsletters
BACKPACKER (backpacker.com)
Interesting AT news articles and general tips on thru-hiking
Appalachian Trail (appalachiantrail.com)
Curates AT news articles and thru-hiker stories
Access to forums and journals to get all of your questions answered
Appalachian Trials (appalachiantrials.com)
Started by a former thru-hiker and includes hiker blogs and articles
PERMITS
No fees or paid permits are required to access the AT for simply walking, but some New England campsites require fees (Green Mountain National Forest, White Mountain National Forest, and Baxter State Park), and you must obtain permits for backcountry camping in two national parks on the AT (Great Smoky Mountains National Park and Shenandoah National Park).
SHUTTLES
Appalachian Trail Conservancy Shuttle Guide (appalachiantrail.org)
A comprehensive list of shuttles by state
WHEN AND WHERE TO START
Appalachian Trail Distance calculator (atdist.com)
Calculate the walking distance between dozens of different points on the AT
Thru-hiker registration to avoid overcrowding (appalachiantrail.org)
Voluntary tool to share your start date with other thru-hikers and minimize the social and ecological impacts of overcrowding on the AT
Includes advice on when to start, depending on hiking direction and area closings
WEATHER AND TRAIL UPDATES
Appalachian Trail Conservancy (appalachiantrail.org)
Stay up-to-date with trail closures and warnings
AT Weather (atweather.org)
Check the weather in various locations along the AT
Consider this list your best starting point for all specific, logistical details regarding the Pacific Crest Trail.
GENERAL RESOURCES
Candid advice, journals, and ramblings from outdoor enthusiast Paul Magnanti
Tips, tales, and trip reports from Cam “the most traveled hiker on Earth” Honan
Journal entries from various PCT hikers, which provide a good idea of what day-to-day of trail life is like
Blogs and journals from hikers, as well as maps, trail planners, and gear lists
Daily blog from a thru-hiker with extremely detailed how-to and planning information
GUIDEBOOKS AND MAPS
Yogi’s Pacific Crest Trail Handbook, by Jackie McDonnell
Advice from PCT legend veterans, including valuable information for 108 hiker stops, and broken out into advice to read before you leave and on-trail tips on perforated paper to tear out and carry with you
Pacific Crest Trail Atlas, by Erik the Black
This lightweight guide is full of color topographic maps and elevation profiles, but it’s only for southern California (not the whole trail).
Halfmile’s PCT Maps (pctmap.net)
This free resource offers printable maps with accurate mileages and waypoints.
APPS
ETrails
Free for iOS users, includes photos and detailed descriptions of intersections, water, campsites, and natural history.
Guthook’s PCT Hiker
Includes hundreds of waypoints with photos, and you can search for trail sections or popular locations.
Halfmile’s PCT
This is a companion to the free printable maps. You can turn the app into simulation mode for hike planning and hiker support, and it includes a live trail diagram and a powerful search function. Best of all? It’s free.
WEBSITES AND FORUMS
Pacific Crest Trail Association (pcta.org)
Advice on maps and guidebooks, and information on trail updates and permits
As the Crow Flies (asthecrowflies.org)
Comprehensive, free list of all the trail towns and services
Craig’s PCT Planner (pctplanner.com)
Walk through choosing resupply locations, allocating food, and arriving in towns, and you can adjust your hiking time based on terrain.
BACKPACKER (backpacker.com)
Interesting PCT news articles and general tips on thru-hiking
PERMITS
Get your free interagency long-distance PCT permit from the Pacific Crest Trail Association. This permit does not cover campgrounds, park entrances, and other special use fees. Research trailheads and dates, as you’ll need to provide exact campsites and dates you plan to be at locations. Obtain a self-issued trailhead wilderness permit in North Cascades National Park. Get more details at pcta.org.
SHUTTLES
Southern terminus: long-distance hikers are invited to request rides from San Diego trail angels; public buses are also available.
Northern terminus: hire the Classic Mountain Cabby or fly in on a private plane; from the west/east, Greyhound and Amtrak combined with hitchhiking are good options.
WHEN AND WHERE TO START
Ninety percent of thru-hikers hike northbound, starting in late April or early May and ending in October at the latest (the first snows in Washington can be deadly). Starting a southbound hike is a little bit of a logistical problem, as it’s illegal to enter the United States from Canada via the PCT.
WEATHER AND TRAIL UPDATES
Pacific Crest Trail Water Report (pctwater.com)
Offers mileage and waypoints for all water sources on the trail
PCTA Trail Conditions and Closures (pcta.org)
NOHRSC Interactive Snow Information (nohrsc.noaa.gov)
Consider this list your best starting point for all specific, logistical details regarding the Continental Divide Trail.
GENERAL RESOURCES
Candid advice, journals, and ramblings from outdoor enthusiast Paul Magnanti
Tips, tales, and trip reports from Cam “the most traveled hiker on Earth” Honan
Journal entries from various CDT hikers, which provide a good idea of what day-to-day of trail life is like
Blogs and journals from hikers, as well as maps, trail planners, and gear lists
Daily blog from a thru-hiker with extremely detailed how-to and planning information
GUIDEBOOKS AND MAPS
Bear Creek Survey Maps (bearcreeksurvey.com)
Full-color maps for Colorado, New Mexico, Montana, and Wyoming, available as downloadable PDF files and unbound printed sheets
Johnathan Ley Maps (phlumf.com)
Annotated detailed map with alternate routes, originally from crowdsourced information, so it allows for annual on-the-ground updates
Continental Divide Trail Society / Jim Wolf Guidebooks (cdtsociety.org)
Includes mile-to-mile trail descriptions for the entire trail, as well as natural and cultural history of the areas near the trail
Yogi’s CDT Handbook
Includes a section for planning and one for the trail, although the on-trail section only contains a town guide, not trail-specific information, since no two hikers walk the same CDT
Beacon’s Data Book
Free information, including water and resupply presented in data book style, and the crowdsourced information allows for annual updates
APPS
Guthook’s CDT Hiker
Includes hundreds of waypoints with photos, and you can search for trail sections or popular locations.
WEBSITES AND FORUMS
Continental Divide Trail Coalition (continentaldividetrail.org)
Includes an interactive map resource and general CDT trip planning (as well as information on permits and shuttles)
BACKPACKER (backpacker.com)
Interesting CDT news articles and general tips on thru-hiking
Spirit Eagle CDT (spiriteaglehome.com)
Information on planning, journals, resources, maps, and route information
PERMITS
Permits are not needed to hike the CDT, with the exception of within the National Parks. Permits are needed in Glacier National Park, Blackfeet Tribal Lands, Yellowstone National Park, Grand Teton National Park, Rocky Mountain National Park, Indian Peaks Wilderness, and El Malpais National Monument. For more on permits, visit continentaldividetrail.org.
SHUTTLES
CDTC operates a shuttle to and from the southern terminus.
WHEN AND WHERE TO START
This depends on your schedule, snow levels, and weather. Most thru-hikers hike northbound and start in March or April to avoid hitting Colorado too early when snow is still heavy. Others hike southbound starting in late June, but this can get delayed well into July due to high snow levels, spring run-off, and avalanche dangers.
WEATHER AND TRAIL UPDATES
CDTC Incidents and CDTC Interactive Weather Map (continentaldividetrail.org)
Provides information on trail closures
InciWeb (inciweb.nwcg.gov)
Provides information on forest fires and impact on trail segments
Consider this list your best starting point for all specific, logistical details regarding the John Muir Trail.
GENERAL RESOURCES
Candid advice, journals, and ramblings from outdoor enthusiast Paul Magnanti
Tips, tales, and trip reports from Cam “the most traveled hiker on Earth” Honan
Journal entries from various JMT hikers, which provide a good idea of what day-to-day of trail life is like
Blogs and journals from hikers, as well as maps, trail planners, and gear lists
Daily blog from a thru-hiker with extremely detailed how-to and planning information
GUIDEBOOKS AND MAPS
John Muir Trail: The Essential Guide to Hiking America’s Most Famous Trail, by Elizabeth Wenk
Includes custom-made topo maps, elevation profiles, data tables, and labeled panoramas from prominent passes, as well as detailed information on campsites
John Muir Pocket Atlas, by Erik the Black
This lightweight atlas offers improved maps and elevation profiles, with trail data and a resupply guide
Tom Harrison Maps
Includes shaded relief topo maps and is broken into sections of one day’s worth of hiking, and it’s lightweight and compact
National Geographic Map Book
Includes trail profiles and elevation profiles, resupply options, trail towns, and bailout points—all on waterproof paper and stapled so maps do not get lost
APPS
Guthook’s JMT Guide (aka John Muir Trail Hiker)
Includes photos and descriptions of interesting points along the trail, with elevation profiles and the option to leave messages at waypoints for other hikers
WEBSITES AND FORUMS
The Complete Guide to the John Muir Trail (johnmuirtrail.org)
Includes descriptions of trail segments and advice on preparations
BACKPACKER (backpacker.com)
Interesting CDT news articles and general tips on thru-hiking
Hiking the John Muir Trail (jmt-hiker.com)
Includes lots of photos, that allows for a “virtual hike” experience
The Muir Project (themuirproject.com)
Interesting film that gives good day-to-day of life on the trail
JMT Hikers Yahoo Group (groups.yahoo.com/neo/groups/johnmuirtrail/info)
Helpful forum members with prompt answers
PERMITS
Plan ahead, as JMT permits are under a quota system to prevent trail crowding and to protect the environment. A different permit is required, depending on which trailhead you use to access the JMT. Most hikers start at the northern terminus (Yosemite National Park), and those permit reservations are available 24 weeks in advance—but they go quickly. Others who start at Mt. Whitney are also subject to the Mt. Whitney Portal quota system. For more on permits, visit pcta.org.
SHUTTLES
Climber.org Sierra Nevada Shuttles
A comprehensive list of transportation for trailheads
WHERE AND WHEN TO START
Generally, the trail is accessible from July through September. Hiking north to south is the most popular option.
WEATHER AND TRAIL UPDATES
Pacific Crest Trail Association (pcta.org)
This includes trail updates for the entirety of the PCT, not just the JMT
NOHRSC Interactive Snow Information (nohrsc.noaa.gov)
Detailed, interactive hydrologic map
Use the following template to plan out your route, including your daily mileage, campsites, and costs.
Instructions: Use the example row to start filling in the information for your trip!
Use the following template to plan out the gear needed for your trip.
A huge thanks to the following people who helped contribute to this book in various ways:
Rachel Zurer—editing, writing, research, and project management
Andrew Bydlon, Ben Fullerton, and Will Rochfort—photography, art direction, and project management
Genny Fullerton and Jenny Jakubowski—photo research
Thru-hikers who contributed their voices and gear:
Paul “PMags” Magnanti
William “Pi” Murphy
Dean “Ghost” Krakel
Amanda “Zuul” Jameson
John “Cactus” McKinney
Whitney “Allgood” LaRuffa
Felicia “Princess of Darkness” Hermosillo
Phil “Nowhere Man” Hough
Deb “Walking Carrot” Hunsacker
Naomi “The Punisher” Hudetz
Kate “Drop ’N Roll” Hoch
Ted “Scarecrow” Warren
Heather “Anish” Anderson
Additional writing and research help from:
Erik Johnson
Emelie Frojen
Sarah Stewart
Corey Buhay
Matt Hayes
Maggie Wallace
Cat Leipold
Heather Balogh
Mattie Schuler