How do you prepare for a 3000 mile walk? It is indeed a monstrous undertaking, and after nearly 5,000 miles of backpacking I have learned that there is as much in the preparation as in the execution.
The scope of my upcoming adventure is to hike the length of the continental divide from Canada to Mexico. Depending on the route I take, this means walking 2,800-3,000 miles on the Continental Divide Trail. Commonly referred to as a ‘thru-hike’, I will average 30-35 miles per day to complete the route in one season.
Many hikers spend far too much time obsessing over gear, food, weather and other details. While these things are important, it is the physical preparation and mindset that results in a successful trip.
Physical preparation
To prevent injury and illness, it’s wise to optimize your health before hitting the road. Before going on a long walk, I make an extra effort to eat a nutrient-dense diet that supports a healthy inflammatory response, and to get enough sleep. This is always important, of course, but the goal is to optimize immune system health and resilience before enduring the physical stress of a long walk.
Slowly building up mileage is essential for a smooth transition to 10-12 hours of walking per day. There is no preparation that compares to putting on a backpack and hiking all day, but it is difficult to find time for that. Activities like strength training and trail running help build muscle and condition the cardiovascular system in less time.
I have seen so many people leave the trail due to illness and injuries that I have created Ready for adventure online course to help walkers set out with a healthy feeling and be prepared for what lies ahead. We cover mindset, nutrition, gut health, sleep, training and stress management.
Mental preparation
As crucial as the physical preparation is, it is often said that a walk is 90% mental. Mastering the mindset starts with committing myself to doing everything in my power to complete my walk. To stay motivated in the long term, I like to have a clear idea of why I am there. If I know why, then when the going gets tough (and it will), I’ll find reserves of energy and perseverance I didn’t even know I had.
I also find it useful to anticipate challenges and how I will deal with them. I know that I will miss my loved ones, that I will be physically and emotionally uncomfortable (often), that things will not go as planned, and that I will be alone a lot. It is easier to deal with these challenges when I have mentally prepared myself. Moreover, I know that I will undoubtedly have a transformative experience.
Connecting with nature
Hiking a long trail allows me to reach more remote areas that few others take the time to visit. This allows for more intimate connections with nature, which can be both magical and frightening.
The most common question I get, besides “Do you have a gun?” (the answer is no), is “Why?” Why put your life on hold for four months? Why walk across the country and put your body and mind through so much?
I have many reasons, but perhaps the most compelling is the depth of connection I feel with nature during a total immersion experience. For me it takes a week or so to be on the road, but I can physically feel my body calming down. The compulsive thought process of “What should I do now?” fall away. I exhale deeply, knowing that all I have to do is walk.
The reduction in external input when I’m deep in the wilderness helps me notice more of what’s around me. Instead of the constant distraction of my own thoughts, I pay more attention to my surroundings. I notice the changing landscape and weather patterns because they directly impact my experience. I can feel the pressure changes of a storm coming before I even see it.
There is room to just be. My mind needs that openness, that white space. I am never more creative than during a long-distance walk. I become the truest version of myself. I see this in others too. They tap into their deepest desires and potential. Creative projects and business ideas are born.
On a 3,000 mile walk I experience a different level of presence than I experience in my everyday life and that’s what keeps me coming back for more every summer.
If you’re interested in following the adventure or preparing for your own, I’ll be keeping track of my progress on Instagram (@katiegerber) and on my website.
Writer Katie Gerber is a holistic health and nutrition coach who serves clients both locally and online. In 2014, she completed Aviva Romm’s Herbal Medicine for Women certification. After hiking the Pacific Crest Trail in 2014 and the Colorado Trail in 2016, Katie decided to use her knowledge of botanical medicine and nutrition to help fellow wilderness enthusiasts in their quest for more energy and better health. She transitioned from her career as a pastry chef and enrolled at the Institute for Transformational Nutrition. She now uses her lifelong passion for holistic health with her background in culinary arts to help people live healthier lives, in tune with nature. Katie writes for various publications and speaks at local events. When she’s not writing and working with clients, you’ll likely find her in the mountains, in the garden, or in the kitchen testing recipes. Read more about Katie, her articles and her adventures on her website.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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