Preparing for a Thru-Hike

Thru-hiking has a lot of romance associated with it, and it's easy to be swept up in the dream of doing it yourself after watching a video or reading a book in the comfort of your home. But, reading a how-to guide will not prepare you for the physical and psychological punishment of hauling a fully-loaded backpack. The smartest thing you can do is to take a practice hike that includes at least two nights out on terrain that approximates the part of the Trail you plan to start on. This will help you evaluate gear, physical conditioning, and mental readiness. A variety of workshops are available, too.

Do I have to register?

No. There's no formal registration system. But, let friends and family know where you are, what your itinerary is, and your "Trail name." The A.T. passes through numerous state and national parks, forests and public lands, a few of which require permits, fees, or reservations to stay overnight in shelters or campsites. In some cases, the reservation system is different for long-distance hikers. Learn more:  Regulations and Permits.

What kind of equipment will I need?

The most predictable mistake thru-hikers make is carrying too much stuff. Almost all hikers learn to trim their pack weight to 25-50 lbs.; those who don't end up going home. Put as much effort into determining what you don't need as what you do. Choosing the right basic equipment—backpack, sleeping bag, tent, boots, etc.—is a personal decision. Hikers have completed the entire A.T. using both external frame and internal frame backpacks. Emma “Grandma” Gatewood, the first woman to complete a continuous hike of the entire Trail (1955), used only a handmade duffel bag. Some hikers with car support use only a small daypack.

Because of the very subjective nature of equipment decisions, ATC does not endorse any specific brands or types of equipment, but there is a wealth of information already available to hikers looking for more information. Talk to other hikers, both those who have completed the Trail in the past and can offer a wealth of “lessons learned,” or those who are planning a future trip. Your local outdoor store can help you understand your options, and may even have a past thru-hiker on staff. There are also many books and videos to help you sort through the many choices and decide what kind of equipment is best for you.

Do I need to carry maps?

The Trail is well-marked, so many thru-hikers, who become skilled at following the blazes, choose not to carry maps. But, maps are quite useful for planning a thru-hike, and, in an emergency, are your best source of information on how to get off the Trail and find help. Maps and guidebooks also help you get a sense of where you are and how far you've gone and can enrich your Trail experience. See: Guidebooks and maps.

How do I get food and supplies?

There's no need to carry more than a week's food on most parts of the A.T. Thru-hikers typically leave the Trail periodically to resupply in nearby towns. Some ship food parcels ahead to post offices, hostels, and businesses near the Trail; others buy food along the way. Many hikers employ a combination of the two methods. Learn more: Resupply and Mail Drops. See Food, Water, and Sanitation for more details about what sort of food should you take and how much should you carry.

How much does it cost?

A fair amount of money—typically about $3,000 to $4,000—to undertake a 2,000 mile, five- to seven-month hike, not counting $1,000 to $2,000 or more for gear. Many dollars are spent in vain, along with planning time and effort, when someone learns too late that a thru-hike is not for him or her. Most of your money will be spent in town. Few thru-hikers can resist the temptation of restaurant food, motel beds, and hot showers after days of deprivation. You will also need money for supplies, laundry, postage, equipment repair, and equipment replacement.

Physical preparation

The first few miles of any hike are often the toughest, and you will appreciate any physical edge you can bring to your trip during these first few miles. Don't overlook the basics: Take a few overnight training hikes; be sure to seek out mountainous terrain or you won't have a clue about what you are getting into for 6 months. Thoroughly break in new boots. They should be at least 1/2 size larger than your normal size. Get used to carrying your pack, fully loaded and adjusted. You'll be surprised to find how unnecessary some items become after you've carried them uphill for 5 miles.

On the Trail, start out with low mileage and gradually increase distance to avoid injury. Allow two to four weeks on the Trail to get into peak condition if you are already fit; six to eight if you are not. Knee and foot injuries, stress fractures, and shin splints force many hikers off the Trail; the risk of these can be minimized by keeping your pack light and your mileage conservative in the beginning.

Mental preparation

The drop-out rate among thru-hikers is high. Each year, many prospective 2,000-milers start at Springer Mountain in Georgia, only to quit at the first town twenty miles up the Trail. Up to 15 percent quit in the first week, but approximately 20 percent make it the whole way. They give up for all kinds of reasons. Starting too early, heavy rains and snow, a schedule that is too ambitious and leads to injury, unexpectedly rugged terrain, overspending a meager budget, poor physical shape, ill-fitting boots and equipment, or no sense of humor—all contribute to an ill-fated expedition.

Only you know best what kind of person you are. Will you endure days of rain, when every item you own becomes soggy, including your tent and sleeping bag? Are you willing to plod up seemingly endless mountains with muscles that ache, only to see another grind still to come? Will you still be inspired after every view starts to look the same and the Trail seems like an endless green tunnel?