Essential Guide for First-Time Hikers on the Appalachian Trail

In over 20 years of marching up and down the A.T., as both a novice and professional guide, I’ve experienced the best and the worst that East Coast hiking has to offer. There are many things I wish I’d known starting out so I’ve compiled this list of beginner tips for hiking the Appalachian Trail.

I was born and raised in Maine, considered the final stop on the 2,200-mile Appalachian Trail. Though unaware of the significance, I spent my childhood sauntering down the familiar footpaths that would define my career. When my friend introduced me to the Appalachian Trail in 1998, I became enamored with the hiking lifestyle—warts and all.

My affair with the A.T. is now old enough to graduate from college, so I’ve picked up a few things over the years. I’ve section hiked and thru-hiked the trail (twice!) and I keep returning for more.

A narrow forest trail on the Appalachian Trail, surrounded by tall trees

Do Your Research

Can you hike the Appalachian Trail with no experience? You absolutely can, but you must do your homework. Back in the day we didn’t have a lot of resources at our disposal, so we used what we could get our hands on. In today’s digitized world, there’s no excuse for skipping your reading.

Before you start planning, get acquainted with the itineraries and trip reports from successful hikers. There are plenty of how-to videos as well as documentarians and vloggers reporting straight from the trail worth checking out, too.

Besides being riotously funny, Bill Bryson’s famous travel book, A Walk in the Woods: Rediscovering America on the Appalachian Trail (available on Amazon) is an informative account of his unsuccessful 1996 thru-hike. This has been my A.T. Bible since the olden days.

You can find everything logistical in The A.T. Guide by David Miller, a brilliant book written with the utmost attention to detail. There’s info about shelters, trailside towns, resupply stations, road crossings, parking spots and everything between.

Another great resource is FarOut, an interactive app that allows you to track your progress, access trail data, and receive real-time updates about the hike.

Know Your Limits

As your research will demonstrate, long-distance hiking is a great opportunity to learn and grow. The outdoors teaches self-sufficiency, builds inner strength, and grants the ability to overcome hardships.

That being said, there’s no tiptoeing around it: the Appalachian Trail is hard. Really hard. Only one in four thru-hikers manages to complete it. Still not convinced? Read about Maggie Slepian’s recount of thru-hiking the 2200-mile trail.

My first expedition on the Appalachian Trail ended unceremoniously with blistered feet and swollen joints, but I cherish the experience to this day. Our failures make us grow, and growing makes us appreciate our failures.

Now, don’t get me wrong—I’m not saying you should drop everything at the first sign of trouble. What I’m saying is knowing your limits is important. If you feel like your body and mind can’t go on, don’t overexert yourself.

Although several people had section hiked the entire length of the A.T., the idea of doing it from start to finish without interruption was unheard of until Earl Shaffer completed the first thru-hike in 1948. Photo by Joel Carillet

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Time Your Start Carefully

I often get asked: When is the best time to start hiking the Appalachian Trail? With so much conflicting information, it’s easy to get confused.

The official hiking season on the A.T. starts in April and lasts until October 15th. Over time, people started hiking the trail earlier in the year to avoid the dreaded “hiker bubble”, and as a result March has become the new crowded month. When there are 50-70 hikers starting their trek every day, it becomes difficult to find camping spots and accommodations.

For thru-hikers (no matter your level of experience), I suggest starting in April. For section hikers that don’t have the same time pressure, May is your best bet.

Build Up Your Body

It’s important you don’t underestimate such a demanding physical challenge. Many folks think they’re ready for a thru-hike after a jog or two at home, only to wind up puffing and panting their way to the nearest shuttle home. Avoid making the same mistake.

So, how do you prepare your body for hiking the Appalachian Trail? Here are three things to focus on:

• BALANCE: You need to be comfortable wearing a heavy pack while traversing diverse and unpredictable terrain. The best way to practice is to wear a weighted backpack while walking on a balance beam or navigating a rock field.

• CARDIO: Strength won’t get you over the finish line; endurance will. The best way to build up your cardiovascular stamina is to train on a treadmill, stairmaster, or by taking long walks and runs. Cardio is especially important for people coming from seaside towns, because the higher elevation on the trail impacts breathing and lung capacity.

• STRENGTH: If your extremities can’t handle the stress of long-distance hiking, they’re in for a world of hurt. I suggest implementing a lunge and squat routine for strengthening your legs. Also, repetitively unloading and reloading your pack onto your back adds up over time, so if you lack upper body strength, you’ll want to add in some bicep curls.

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  It took me eight years to section hike the A.T. in its entirety and 16 years to complete my first thru-hike

Learn Basic Navigation Skills

Even though the Appalachian Trail is well-marked, knowing how to use a map and compass is crucial.

• Download offline maps on your phone.

• Practice reading topographic maps.

• Carry a physical map and compass as backup.

  
  

Prepare for Weather Changes

Weather on the trail can change quickly, especially in mountainous areas.

• Pack a waterproof jacket and rain cover for your backpack.

• Wear moisture-wicking base layers.

• Bring sun protection like hats and sunscreen.

  
  

Practice Leave No Trace Principles

Protecting the trail environment ensures it remains beautiful for future hikers.

• Pack out all trash, including biodegradable items.

• Camp at designated sites or durable surfaces.

• Avoid disturbing wildlife or plants.

  
  

Build Physical Endurance Beforehand

The trail demands stamina and strength. Start training months before your hike.

• Incorporate long walks with a loaded backpack.

• Include hill climbs and stair workouts.

• Stretch regularly to prevent injury.

  
  

Stay Hydrated and Nourished

Water and food are your fuel. Dehydration and low energy can cause serious problems.

• Drink water regularly, even if you don’t feel thirsty.

• Eat high-calorie snacks like nuts, dried fruit, and energy bars.

• Plan meals that are easy to prepare on the trail.

  
  

Know How to Handle Emergencies

Accidents can happen. Being prepared can save your life.

• Carry a whistle and a small mirror for signaling.

• Learn basic first aid skills.

• Share your itinerary with someone before you leave.

  
  

Choose the Right Shelter

Your shelter affects your comfort and safety.

• Options include tents, hammocks, or bivy sacks.

• Consider weight, weather protection, and ease of setup.

• Practice setting up your shelter before the hike.

  
  

Manage Your Mental Health

Long hikes can be mentally challenging. Stay positive and motivated.

• Set small goals for each day.

• Take breaks to enjoy the scenery.

• Connect with other hikers for support.

  
  

Respect Trail Etiquette

The Appalachian Trail has a strong community with unwritten rules.

• Yield to uphill hikers.

• Keep noise levels down.

• Share campsites and water sources fairly.

  
  

Use Technology Wisely

Technology can help but also distract.

• Use GPS and apps for navigation.

• Limit screen time to save battery.

• Carry a portable charger or extra batteries.

  
  

Enjoy the Journey

The trail offers more than physical challenge. It’s a chance to connect with nature and yourself.

• Take photos to capture memories.

• Observe wildlife from a distance.

• Reflect on your progress and experiences.