How to Train for Your Thru Hike in the Triangle
This guest post is from Durham resident & outdoor enthusiast Dan Fitzgerald (pictured), who trained here in the Triangle for the 2200 mile Appalachian Trail (completed in 2024)!
Hiking the Appalachian Trail is a bucket list item for thousands of people, and one that had been on my list for over 20 years. But on August 27th, 2024 that dream became a reality for me as I stood on top of Mt. Katahdin in central Maine. Almost 5 months earlier I started the trail on top of Mt. Springer. My journey began well before Springer though. While it’s not entirely necessary to train for a thru-hike, I believe it can increase your odds of success. Getting to know your gear before hitting the trail can prevent mishaps and mistakes that can crush your morale. Physical training will help you tackle the mountains of Georgia with confidence while packing on the necessary muscle to prevent debilitating injuries. While most people would think you need to train in Western NC to fully prepare for the Appalachian Trail, I did almost all of my training within 30 minutes of my house in South Durham. So if you’re someone who currently thinks there is no way to train for the AT right here in your backyard, I’m here to prove you wrong and share how I did it.
Try Your Hand At Trail Running
Trail runs were the staple for my AT training regiment. A strong cardiovascular system is essential for thru-hikers, and nothing helps to build your endurance like running. There are dozens of trail systems within the triangle that offer countless options for me to get off the roads and onto the trail. Places like Eno River State Park and William B Umstead State Park were some of my favorites to run at, with well marked trails that had enough roots and rocks to challenge my footwork. Learning how to navigate those obstacles at speed only made it easier when I was slowed down by my pack. Trail running also gave me an opportunity to break in my shoes for trail, as most thru-hikers opt for a pair of Topos or Hokas rather than a pair of boots. I highly recommend AllTrails as a resource for finding new places to run, but I’ve also included a list below of my favorite spots to train at. Running these trails will be a huge step to prepare yourself for a thru-hike!
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- Al Buehler Trail – Durham
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- Duke Forest – Durham
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- Carolina North Forest – Chapel Hill
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- Eno River State Park – Durham
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- William B Umstead State Park – Raleigh
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- Occoneechee Mountain State Natural Area – Hillsborough
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- Falls Lake State Recreation Area – Raleigh
You Can Backpack Here As Well
Believe it or not, Durham County alone has over 70 miles of backpacking trails. North Carolina’s own Mountains-to-Sea Trail runs directly through the county. The trail runs from Eno River SP into Falls Lake SRA in one continuous stretch, rarely crossing roads. I was quite surprised how relatively remote this section of the MST was. Even though it’s located right next to some of the largest cities in the state, I rarely saw signs of civilization besides other hikers. I did sections of the MST to shake down the gear I was going to use like my hammock shelter system, pack, and my camp stove. If you decide to hike this stretch, make sure you carry all of your water or set up water caches along this stretch of the MST. There are water advisories for most of the rivers, creaks, and lakes within the Triangle. Occasionally you’ll come across spigots at the state parks, but I wouldn’t bank on them. You can also opt for a shorter 2-5 mile trip at one of Eno River SP’s primitive campsites. I did this a few times as well just to get out into the woods before the trip, and practice skills like cooking and bear hangs.
Go Rock Climbing and Thank Me Later
While there is no actual rock climbing involved with hiking the Appalachian Trail, there are certainly difficult scrambles, especially when you make your way into the White Mountains of New Hampshire and Southern Maine. Rock climbing can help you decide what is a good handhold and foothold. This will give you confidence on those difficult scrambles and make them a fun challenge instead of a daunting one. I’m not saying it’s a necessary prerequisite for a thru-hike, but I’m glad I had the experience. It was a common sentiment I heard from my trail friends who had climbed before. Triangle Rock Club has four locations in the Triangle, along with Progression Climbing in Chapel Hill and newcomer The Boulder Garden in downtown Durham.
Don’t Sleep on the Gym
While nothing beats training outside on a trail, the reality is a majority of my training took place inside of a Planet Fitness. I focused on strength training to help prevent injuries on trail, with exercises like weighted squats and lunges at the core of my training. I also loaded up my pack and hit the stair climber. I aimed to keep the weight only slightly above what I estimated my full pack to be with 5 days of food and water. On trail I was anywhere between 25-30 lbs, so in my training I was carrying a 35-40 lb pack. This is probably the best way to prepare for the AT, and all you need is a gym membership which could be as low as $15 a month.
Stretching and Yoga
Injury was my number one concern for not finishing the trail. Mentally I was determined, but would my body hold-up? I couldn’t be sure, but I wanted to do everything I could to increase my odds. For me, this was a disciplined stretching and yoga practice that I did at home, but the triangle has dozens, if not hundreds of yoga studios to choose from. There are even some parks that offer outdoor yoga on a weekly basis when the weather is nice. A quick google search can turn up all the options you are looking for!
Conclusion
So many people think that training for the AT here in the Triangle would be a waste of time, but I think that simply is not true at all. I’m proof that this area has everything you need to prepare for the AT or any other thru-hike for that matter. It may not have the stunning views that the Smokies have to offer, but there is undoubtedly natural beauty worth exploring here that can make your training a delight and prepare you for almost anything the Appalachian Trail will throw at you.