How to Avoid Injuries on a Thru-Hike: Start Slow!

by | Jan 21, 2025 | 0 comments

The anticipation leading up to a thru-hike can feel never-ending, especially if you’ve dreamed of tackling a long trail for years. Many hikers spend months preparing—researching gear, training, analyzing snowpack levels, and anxiously counting down to their start date. However, one crucial factor often gets overlooked: easing into mileage during the first few weeks on trail.

Why Starting Slow is Crucial for Thru-Hike Success

Training before a thru-hike is all about exposing your body to physical stress in a way that builds strength and endurance over time. When done consistently, training allows your body to handle more work with less strain, ultimately reducing the risk of injury.

That said, few hikers can fully replicate the physical demands of a thru-hike before they start. Work, family, and other obligations make it difficult to fit in long, consistent training hikes. Even with dedicated preparation, hiking day after day with a fully loaded pack places significant stress on the lower legs and feet. Without a gradual adjustment, overuse injuries become a real risk.

Data from annual hiker surveys highlight injuries as a leading cause of unfinished thru-hikes. Many of these injuries stem from pushing too many miles too soon. While excitement and adrenaline may make high-mileage days feel achievable in the beginning, the cumulative impact of daily stress on the body can lead to chronic pain, inflammation, and, in the worst cases, having to leave the trail entirely.

Best Strategy for Starting Your Thru-Hike: Slow and Steady

The best way to set yourself up for success is, to begin with lower daily mileage for the first two to three weeks. This allows your body time to adapt to the repetitive strain of carrying a pack and walking long distances.

Here’s a simple guideline to determine your starting mileage:

  • For well-trained hikers: If you’ve been training consistently and recover well after hikes—meaning you don’t experience next-day soreness—start with daily mileage that is about 20% less than your longest training hike. For instance, if your longest training hike was 18 miles and you felt good the next day, aim for 14-15 miles per day at the beginning of your thru-hike.
  • For moderately trained hikers: If you’ve experienced soreness following longer training hikes, reduce your starting mileage by around 25%. So, if your longest hike was 18 miles and left you feeling sore, begin your thru-hike with 13-14 miles per day.
  • For hikers with inconsistent training: If your training was inconsistent or minimal, cut your initial mileage by 25-30%. Ideally, training should include three to four strength and cardio sessions per week, plus progressively longer weighted hikes. If that wasn’t possible, be extra cautious with early mileage to prevent injuries.

How to Safely Increase Your Mileage

After a couple of weeks, if your body is adapting well, you can begin increasing daily mileage by 10-15%. If you need a longer day to reach a resupply point, water source, or ideal campsite, follow it with an easier day to assess how your body responds. Alternating higher-mileage days with “nero” (near-zero) days is a great way to gradually build endurance.

Think of this process like strength training: progressively adding stress in a controlled way helps the body adapt and grow stronger. If you wake up after a longer day feeling refreshed rather than sore and fatigued, that’s a good sign you’re ready to increase your daily mileage.

The Key to a Successful Thru-Hike: Longevity Over Speed

Starting with moderate mileage in the first few weeks can be the key to a successful thru-hike. By allowing your body time to adjust, you’ll lower your risk of overuse injuries, enjoy the experience more, and ultimately improve your chances of reaching the finish line.

Hiking smart isn’t about how many miles you can push in a day—it’s about sustaining your pace over the long haul. A gradual approach can be the difference between an early exit and a triumphant finish.

I help hikers overcome pain and build strength and confidence for every adventure. If you’d like to work with me to prepare for your upcoming adventure or thru hike, schedule a time to chat with me here.

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Lee Welton Owner
Lee has been helping hikers feel strong and confident so they can enjoy their adventures, not endure them since 2017. He's hiked the Pacific Crest Trail, scaled Mount Rainier, and hiked through the Dolomites in Italy.