Training for a long-distance hike is not just about physical endurance—it’s also about having the right gear to make the trek safer, more comfortable, and ultimately more enjoyable. Whether you’re preparing for an epic journey across the Appalachian Trail or a multi-day trek through the Hudson Valley’s scenic landscape, the gear you choose can make or break your hiking experience. Luckily, Long Path Outfitters has everything you need to make your training smoother and your hike a success.
In this guide, we’ll walk you through how to train for a long-distance hike, from building stamina and strength to showcasing the best gear available at Long Path Outfitters. Let’s gear up and get you ready to hit the trails!
First things first—training is essential for a long-distance hike. It’s not just about being able to walk for miles but also about preparing your body for the uneven terrain, varied weather, and the physical challenge of carrying gear over long distances. Proper training will help prevent injuries, ensure you can keep up a good pace, and make sure you actually enjoy the hike, rather than feeling exhausted the entire time.
The foundation of any long-distance hike training program is cardio. Walking, running, cycling, and swimming are all excellent ways to build cardiovascular endurance. For hiking-specific training, we recommend starting with shorter hikes and gradually increasing your distance and elevation over time.
Start by hiking local trails in and around Nyack to build your endurance. You can find great starter trails on the Hike Nyack page, and once you’re ready to increase the difficulty, head to the higher elevations of the Hudson Valley.
1. Hiking Shoes or Boots:
Your footwear is one of the most important pieces of gear. The right pair of hiking boots or shoes will support your feet and ankles, provide traction, and keep you comfortable over long distances. For cardio training on the trails, we recommend the Merrell Moab 3 Mid Waterproof Hiking Boots, available at Long Path Outfitters. These boots offer excellent ankle support, breathability, and waterproof protection, making them ideal for both training and long-distance hikes.
2. Moisture-Wicking Clothing:
When engaging in any form of cardio, you’ll want to stay cool and dry. Moisture-wicking clothing helps pull sweat away from your body and keeps you comfortable. Long Path Outfitters offers a range of moisture-wicking options like the Outdoor Research Echo Hoodie, which is lightweight, breathable, and perfect for both training and trail days.
Cardio alone isn’t enough. To effectively train for a long-distance hike, you’ll also need to build strength in your legs, core, and upper body. Strong legs are essential for steep inclines and rocky terrains, while a strong core and back will help you carry your pack more comfortably. Don’t forget about upper body strength, either—hiking often involves pushing through bushes, scrambling over rocks, and balancing with trekking poles.
Strength training can include bodyweight exercises like lunges, squats, and push-ups, or you can add resistance with free weights and resistance bands.
1. Trekking Poles:
Trekking poles not only help with balance but also provide an upper-body workout during hikes. Long Path Outfitters carries the Black Diamond Trail Ergo Cork Trekking Poles, which are lightweight, durable, and feature a comfortable cork grip. Using poles during both training and your long-distance hike will reduce strain on your knees and improve stability, especially when hiking downhill or over uneven terrain.
2. Weighted Backpack:
Incorporate a weighted backpack into your training routine to simulate the conditions of a long-distance hike. Start with a lighter load and gradually increase the weight as your strength improves. Check out the Osprey Atmos AG 65 Backpack, which is perfect for long hikes. It features a comfortable Anti-Gravity suspension system that evenly distributes weight, making it a great option for your training and the actual hike.
Carrying a loaded pack is one of the most challenging aspects of long-distance hiking. The best way to prepare is to practice hiking with your fully loaded pack. Start with shorter hikes while carrying your pack with all the gear you plan to bring, and gradually work up to longer distances. This will help you get used to the extra weight and ensure that your gear is comfortable to carry.
1. Hydration Systems:
Staying hydrated is crucial on long-distance hikes. A hydration system allows you to carry enough water without weighing you down. Long Path Outfitters offers the Platypus Big Zip EVO Hydration Reservoir, which fits into most backpacks and makes it easy to sip water while on the move.
2. Sleeping Gear:
If your long-distance hike includes overnight stays, practice packing and carrying your sleeping gear. The Sea to Summit Ultralight Sleeping Mat is a compact and lightweight option that’s easy to pack and provides excellent insulation from the ground.
One of the biggest challenges in long-distance hiking is managing elevation changes. Steep climbs and descents put extra strain on your legs and knees, so it’s important to incorporate hill training into your routine. If you’re training in Nyack, head to local trails like Hook Mountain for some excellent elevation gain.
1. Trail Running Shoes:
For faster-paced elevation training, consider trail running shoes. The Salomon Speedcross 5 Trail Running Shoes are perfect for tackling steep hills. They offer excellent grip, stability, and support, making them ideal for both training and shorter, speed-focused hikes.
2. Compression Socks:
Compression socks can help reduce muscle fatigue and improve circulation, especially during challenging elevation changes. Long Path Outfitters stocks Darn Tough Hiking Socks, which are durable, moisture-wicking, and offer compression benefits to keep your legs feeling fresh.
Recovery is just as important as the training itself. Long-distance hiking can take a toll on your muscles, so it’s crucial to incorporate stretching and flexibility exercises into your routine. Yoga, dynamic stretching, and foam rolling can help improve your flexibility and prevent injury.
1. Foam Roller:
A foam roller is a great tool for self-massage and muscle recovery. Long Path Outfitters carries the TriggerPoint GRID Foam Roller, which helps relieve muscle tension and improve flexibility after tough hikes.
2. Compression Sleeves:
Wearing compression sleeves during recovery can help reduce inflammation and muscle soreness. Consider the CEP Compression Calf Sleeves, available at Long Path Outfitters, to speed up recovery and get you back on the trails faster.
Nutrition plays a major role in your training and during the hike itself. Eating the right foods will fuel your body and give you the energy you need to tackle long distances. In addition to a balanced diet, you’ll want to carry high-energy snacks, electrolytes, and plenty of water during your hikes.
1. Hydration Tablets:
Electrolytes are essential to maintaining energy levels during long hikes. Long Path Outfitters offers Nuun Sport Electrolyte Tablets, which dissolve in water and help keep you hydrated and replenished during intense hikes.
2. High-Energy Snacks:
Bring along portable, nutrient-dense snacks like energy bars, trail mix, or dried fruit. The Honey Stinger Energy Chews, available at Long Path Outfitters, are a great option for a quick burst of energy while you’re out on the trail.
When training for a long-distance hike, it’s important to get used to hiking in a variety of weather conditions. You never know when rain, wind, or intense sun might strike, so being prepared is key. Make sure to check the weather before heading out and dress appropriately for the conditions.
1. Rain Jacket:
A good rain jacket is essential for hiking in unpredictable weather. The Patagonia Torrentshell 3L Rain Jacket, available at Long Path Outfitters, is lightweight, breathable, and provides excellent protection against rain and wind.
2. Sun Protection:
Protect yourself from the sun’s harmful rays with a wide-brimmed hat and sunscreen. Long Path Outfitters offers the Sunday Afternoons Ultra Adventure Hat, which has UPF 50+ sun protection and a large brim to keep you cool and protected on sunny hikes.
When training for a long-distance hike, always be prepared for the unexpected. Carry a first-aid kit, extra layers, and emergency supplies during your training hikes to ensure you’re ready for any situation.
1. First-Aid Kit:
Every hiker should carry a first-aid kit. The Adventure Medical Kits Ultralight/Watertight .7 is a compact and lightweight option that contains everything you need for basic first-aid on the trail.
2. Emergency Shelter:
In case of unexpected weather or an overnight emergency, it’s a good idea to carry an emergency shelter. The SOL Escape Bivvy, available at Long Path Outfitters, is a lightweight and compact emergency shelter that reflects body heat and protects against the elements.
Training for a long-distance hike takes time, effort, and the right gear. By following a structured training plan that includes cardio, strength training, and practice hikes, you’ll build the endurance, strength, and skills necessary for a successful long-distance adventure. Equally important is having the right gear, both for your training and for the hike itself. Every piece of equipment plays a vital role, whether it’s your hiking boots, hydration system, or emergency shelter. At Long Path Outfitters, we understand that quality gear can make all the difference in your hiking experience, which is why we’ve curated a collection of reliable, high-performance products to suit your needs.
In addition to physical preparation, being mentally ready for the challenges of a long-distance hike is crucial. Hiking for days, or even weeks, on end can be mentally taxing. The physical exhaustion, changing weather conditions, and unexpected obstacles can test your determination. That’s why it’s so important to test both your body and mind during training hikes, particularly in varied conditions and challenging environments. By the time you’re ready for your big adventure, you’ll be well-versed in handling everything nature throws your way.
Now that you’ve started your training, let’s talk about what you’ll actually need to pack for your long-distance hike. We’ve covered a lot of gear already, but here’s a quick breakdown of some absolute essentials to keep in mind. Be sure to pick up these items at Long Path Outfitters before embarking on your journey:
1. Backpack
Your backpack is the cornerstone of your hiking gear. It needs to be comfortable, spacious, and durable enough to handle the rigors of a long-distance trek. When choosing a backpack, make sure to consider factors like weight distribution, back support, and ventilation.
The Osprey Atmos AG 65 Backpack, available at Long Path Outfitters, is one of the top choices for long-distance hikers. It offers an Anti-Gravity suspension system, which provides exceptional weight distribution and comfort, even with a heavy load. Plus, its ample storage space ensures you have room for all the essentials without feeling overloaded.
2. Footwear
We’ve already touched on hiking boots, but they’re worth mentioning again because your feet are going to be doing all the hard work. You want to avoid blisters, aches, and any discomfort that could slow you down. Investing in a high-quality pair of boots that have been properly broken in is key.
Along with the Merrell Moab 3 Mid Waterproof Boots, we also recommend considering trail runners for those who prefer a lighter, faster shoe. The Altra Lone Peak 7 Trail Running Shoes are lightweight, breathable, and offer great traction—ideal for hikers who like to move quickly and efficiently.
3. Clothing Layers
Long-distance hiking often involves changing weather conditions, so being able to layer your clothing is critical. Start with a moisture-wicking base layer, add a mid-layer for insulation, and top it off with a weather-resistant outer layer.
At Long Path Outfitters, we recommend the Outdoor Research Ascendant Jacket for your mid-layer. It’s breathable, insulated, and works well under a shell jacket for those cold mornings or windy summits. For outer layers, look no further than the Patagonia Torrentshell 3L Jacket for waterproof protection that doesn’t sacrifice breathability.
4. Navigation Tools
While many trails are well-marked, it’s always a good idea to bring a reliable navigation system. A GPS device or map and compass can help you stay on track, especially in remote areas where cell service may be unavailable.
Consider the Garmin inReach Mini 2 for your long-distance hike. This lightweight, satellite communicator offers GPS navigation, location sharing, and even the ability to send and receive messages, giving you peace of mind on the trail.
5. Cooking and Food Storage
Long-distance hikes often require overnight stays, meaning you’ll need to be prepared to cook your meals. Having lightweight and efficient cooking gear can make meal prep easier and more enjoyable after a long day on the trail.
The MSR PocketRocket Deluxe Stove Kit is a popular option among thru-hikers. This compact stove is lightweight, easy to use, and incredibly efficient. Pair it with the Sea to Summit X-Pot, a collapsible pot that’s perfect for boiling water and cooking up a hot meal in the backcountry.
6. Shelter
A good night’s sleep is crucial for keeping up your energy on multi-day hikes. Investing in a lightweight and weather-resistant tent will help you recharge after a long day on the trail.
Long Path Outfitters stocks the Big Agnes Copper Spur HV UL2 Tent, a top choice for long-distance hikers. This ultralight tent is easy to set up, spacious, and built to withstand the elements, making it an excellent option for everything from weekend getaways to months-long treks.
Staying hydrated is essential when training for and participating in a long-distance hike. You’ll be burning a lot of calories and losing fluids through sweat, so it’s important to drink regularly throughout the day. Dehydration can lead to fatigue, dizziness, and even dangerous situations, so make sure to carry plenty of water.
For long-distance hikes, we recommend using a hydration reservoir to make it easy to sip on the go. The Platypus Big Zip EVO Hydration Reservoir is a favorite among hikers due to its large capacity and easy-to-clean design. Pair this with Nalgene Wide Mouth Bottles for extra storage.
Another great option for ensuring you have safe drinking water is the Sawyer Squeeze Water Filter System. This compact, easy-to-use filter allows you to drink directly from streams, lakes, and other water sources, eliminating the need to carry excessive amounts of water.
Before you hit the trail, here are a few final tips to help you succeed on your long-distance hike:
1. Start Slow and Build Gradually
Don’t push yourself too hard too fast. Start with shorter, easier hikes and gradually increase your distance and difficulty. Your body will thank you for this slow buildup, and you’ll be better prepared when you finally embark on your long-distance trek.
2. Keep a Positive Mental Attitude
Long-distance hiking is just as much a mental challenge as it is a physical one. Stay positive, even when the trail gets tough. Break the hike into manageable sections and celebrate small victories along the way.
3. Know Your Limits
Listen to your body. If you feel pain, fatigue, or anything that feels off, take a break. It’s better to take an extra rest day or slow down your pace than to push through and risk injury. Long-distance hiking is a marathon, not a sprint.
4. Test Your Gear Before the Big Hike
Once you’ve purchased your gear from Long Path Outfitters, test it out before your big adventure. Go on weekend camping trips or multi-day practice hikes to ensure everything fits well, works as expected, and feels comfortable.
5. Pack Smart and Light
Be mindful of your pack weight. Carrying too much can wear you down quickly. Make a packing list and stick to the essentials. Use lightweight gear, like the options available at Long Path Outfitters, to keep your load manageable.
Training for a long-distance hike is a rewarding experience that prepares you both physically and mentally for the journey ahead. By incorporating cardio, strength training, flexibility exercises, and plenty of practice hikes, you’ll be ready to tackle even the most challenging trails.
But beyond training, having the right gear is essential for your success and enjoyment on the trail. Long Path Outfitters is proud to offer a curated selection of high-quality gear that will support you from the first step of your training to the final summit of your long-distance hike. From hiking boots to backpacks, navigation tools to sleeping gear, we’ve got everything you need to make your hiking adventure safe, comfortable, and memorable.
Ready to take the next step in your hiking journey? Visit us at Long Path Outfitters to check out our full selection of hiking gear, or explore our Hike Nyack page for more inspiration on the best trails in the Hudson Valley. Happy hiking, and see you on the trail!
