The first training runs I ever did were bare-wristed.

I was in sixth grade, at my middle school鈥檚 cross-country practice. Our coach told us to run a lap around the school, maybe three-quarters of a mile. I sauntered around with my friends, unencumbered by any pressure to perform, as our coach smoked a cigarette in the parking lot. Eventually, we tacked on laps, running two, three, four times around the school grounds. I began to feel the drive to improve: I wanted to run more, to run faster, to keep up with the older kids.

My high school coach was the first to introduce the concept of timing our runs. He told us to go to Target and buy a simple stopwatch鈥攏o bells and whistles, no GPS, no heart-rate variability tracker鈥攋ust time. We used the Timex watches to track our training as we ran fartleks and interval workouts on local gravel trails. I was hooked by the improvement I saw in my race results, so I dedicated myself to running, tracking my progress, and aiming for a continuous upward trajectory.

A Runner鈥檚 Life, By the Watch

As I grew up, tracking progress became a more and more integral part of running culture. Watches became more advanced, and apps like Strava made data social. But still, the advice of my high school coach stuck with me: Don鈥檛 overcomplicate it. I continued to log my training in notebooks, writing out the routes, paces, and mileages manually. And despite having bought a Coros smartwatch in 2021, I often still ran with my blue 鈥渄umb鈥� Timex stopwatch.

My Timex battery finally died late last year. I had just set a big PR with a 2:26:42 marathon in Indianapolis, and I wasn鈥檛 too pressed about continuing an intense training block through the bitter cold of winter. So, when I got home after spending the holidays with my family, I decided to forgo the watch鈥攁ny watch鈥攅ntirely. It was time to get back to my roots.

Running Without a Watch

The first watchless run was an adjustment. Stepping out my door, I instinctively reached for my wrist, only to realize there was no button to push. So, I walked down the front steps, turned to my route, and got going. At stoplights, I looked down for a nonexistent activity to pause. Without it, I just kind of鈥� stood there.

As the days went by, I began to realize what a simple, even childlike, activity running is. Take away the ritualistic data collecting, the expensive gear, the constant tracking, and all you鈥檙e doing is moving your body through the world. It became a freeing feeling to walk outside and just go, no need to wait for the beep of satellite acquisition to tell me when to start. I could go as fast or as slow as I wanted, simply listening to my body to determine my pace on any given run. When I was done, the only things I had to show for it were some sweaty clothes and the rush of endorphins.

On my local bike path, running hard on a familiar stretch of road became a chance to release emotions I鈥檇 been holding. I channeled my frustration, my stress, and my pain into speed, pushing my body and savoring the challenge. I have no idea how fast I went, but I know I felt powerful.

Falling in Love With Running Again

Running is full of extrapolated life lessons: Consistency is key; everything in balance and moderation; pain is a part of growth. At the end of the month, I found all of these lessons reinforced, but a new one shone through: Trust your intuition.

The delicate balance between listening to and ignoring your body is a skill honed over years of running, but intuition goes beyond that. Intuition tells us why and how we run. It tells us to speed up when the world is overwhelming and infuriating and to slow down when the sunset turns the sky into a vibrant pastel painting. It reminds us that running is a natural part of who we are that connects us to ourselves and something greater.

Ditching the data and simplifying my runs for a month allowed me to tap back into the reasons I love running in the first place: The feelings of strength, of gratitude, of awe, the connection with my body and the world around me, the ability to challenge myself and push my limits.

As the seasons change and I begin training in earnest for races, I鈥檒l once again rely on a watch to inform my work. I鈥檒l keep track of my pace on my long runs, I鈥檒l time out my intervals, I鈥檒l aim to hit my splits. But regardless of the stats, I know my intuition will always be there to guide me.

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If you want to set a fastest known time on the 817-mile Arizona Trail, you have to start fast. At least, that鈥檚 what both Nick Fowler and Georgia Porter proved this fall.

On October 28, they independently set out from the Utah-Arizona border and started their trek south with the goal of setting a record. While Fowler was traveling in a self-supported style and Porter enlisted a crew, the two shared numerous commonalities beyond the same start date, chosen to capitalize on the ideal fall weather.

Each exceeded record-setting pace over the first few days on the . Both ended up sleep deprived, with immense foot pain, and practically hobbling to the finish line at the U.S.-Mexico border. And both completed their attempt with a record: Fowler with a self-supported Arizona Trail FKT of 12 days, 17 hours, and 33 minutes鈥攖he overall record on the trail. And Porter with a women鈥檚 supported Arizona Trail FKT of 16 days, 22 hours, and 6 minutes.

But dig into their approaches, and it鈥檚 clear that even with similar goals in mind, no two FKT setters think alike.

A Rough Start

Fowler didn鈥檛 run or sleep much in the lead-up to his FKT attempt. Since setting the self-supported FKT on the Pacific Crest Trail last summer, Fowler had his sights set on Arizona. He had already done the AZT in 30 days in the spring of 2023, prior to his PCT attempt. He knew he wanted to shoot for the record in the fall, and started working out what he鈥檇 have to do to achieve it. But in early September, less than two months before Fowler鈥檚 attempt, a new priority came into his life: Canyon, his new son.

鈥淢y training program was calf raises in the kitchen while holding my son,鈥� Fowler says. 鈥淎nd then when I go in the living room, holding my son, I would do single leg squats.鈥�

With a new baby in tow, Fowler didn鈥檛 get in quite as many pre-trail miles as he鈥檇 hoped. A couple weeks before starting the AZT, he headed out to Arkansas for an attempt at a 70-mile day on the Ozark Highlands Trail, but 鈥渋t absolutely kicked my butt 43 miles in.鈥� Nonetheless, he showed up to the Utah-Arizona border and set out feeling confident that his training from the summer, which included an FKT on the 425-mile Oregon Coast Trail, would carry him through.

鈥淏y day two, I was puking my guts out crossing the Grand Canyon, curled up in the fetal position, being passed by hikers in flip-flops, and I slowed down to two-hour miles,鈥� Fowler says. 鈥淎nd I quit.鈥�

About 100 miles in, on the South Rim of the Grand Canyon, Fowler turned off his tracker. He caught a hitch to Flagstaff, feeling defeated. But after a night of rest, he realized all was not lost.

鈥淚 was like, maybe I can still do this,鈥� Fowler says. 鈥淓verything鈥檚 already in place. I鈥檓 already here. And if I鈥檓 spending time away from Canyon, it鈥檚 gotta be something.鈥�

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At the time, I thought I was a genius.

I was about 250 miles into the Pacific Crest Trail, still a relative novice. It was lunchtime, and as I looked through my food bag, I saw the usual suspects: ramen packets, peanut butter, and lots of high calorie snacks. I considered getting out my stove and cooking a 鈥溾�濃�攃ombining the noodles with dried mashed potatoes and peanut butter for a dense glob of sodium and fat鈥攂ut I was feeling lazy and knew I still had miles to go. Then it hit me: What if I could have that same meal with less effort?

I took the dry blocks of rice noodles, spread peanut butter between them, sprinkled the seasoning over it, and put them together. The first bite of my made a bit of a mess, but I persisted through the rest of the dry, crunchy creation. For the rest of the day, I felt amazing. I crushed miles through the pines, feeling full of energy and pulling into camp in the early evening.

Unfortunately, my love affair with my new creation didn鈥檛 last: The next time I tried it, the novelty had worn off and I realized that it was borderline inedible. I could barely crunch my way through half. My experiments in unflavored chia seed oatmeal, cold-soaked rice and beans, and -peanut butter tortilla wraps didn鈥檛 perform much better.

Food challenged me time and time again on the PCT, as I looked for creative ways to get down my calories, save on weight and time, and eat things I enjoyed. But the importance of food was just one of many insights I wish I鈥檇 had pre-trail. Here鈥檚 what I wish I had known when I set off.

Know what you like to eat before you start.

Most of the preparation I did for the PCT was physical. I went on day hikes, did mountain trail runs, and made sure my body was ready for the challenge. What I didn鈥檛 do was spend time finding foods that hit the sweet spot of flavor, nutrition, and weight. A couple of months into my journey, I was still experimenting with snack and meal combinations, and I鈥檓 not sure that I ever did get it right. Some of my main learnings: Flavor packets are your friend, a little dried fruit can go a long way, and Annie鈥檚 White Cheddar Mac n鈥� Cheese never gets old.

The side quests are always worth the added time and miles

My group was tired by the time we entered . We had . Now, the first road we鈥檇 crossed in 240 miles was closed. Our only way into Yosemite Valley was a 25-mile downhill hike, something we were all dreading. But as the sun lit up the granite around us on the morning of July 4, we instantly knew the 50 extra miles were worth it. We hiked past Vernal and Nevada Falls, gazed up at Half Dome, and entered an oasis of civilization. A kind man named Big Ocho offered to buy us pizza in Curry Village, and we washed it down with cold beers as we gave our weary legs a rest.

Whether it鈥檚 an ostrich farm, a raging waterfall, or just an ice cream with friends, the fun adventures to be had just off the trail are one of the best parts of hiking the PCT. The miles will be there when you get back.

Talk to the townies.

The PCT can be a bit of a bubble. When you are hiking, the vast majority of people you鈥檙e interacting with are affiliated with the trail in some way: other thru-hikers, section hikers, trail angels, and so on. This community is friendly, supportive, and generous, but limiting your social experience to just them would be a missed opportunity. The trail passes through or near dozens of vibrant towns, and the people who live there have just as many stories to share as you do. Take the time to go to a local bar and chat up the locals. You never know what you might learn.

Make some plans for afterward.

The . For 2,650 miles, you鈥檝e had a crystal-clear sense of purpose, a simple goal, and the gratification of achieving it step by step. Then, you head home. What awaits you there is your choice. For me, I figured I would decide my next move after I was done. But while having some time to rest was lovely, I ended up falling into a depression, spending most of my day in my childhood bed watching YouTube videos rather than planning my next adventure. Having some sort of plans for after you鈥檙e done, like a fun trip with loved ones, a seasonal job, or even just a place to live, will set you up for success as you navigate your way back into society.

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Will French didn鈥檛 know he was on the International Appalachian Trail when he began hiking it.

It was the spring of 2009, 11 years after French had sold his business and . That AT trip gave him the 鈥渄isease鈥�, as he calls his addiction to thru-hiking. Nothing made him feel quite like hiking did: In the decade following his AT journey, French ventured to the Long Trail, the Colorado Trail, and the John Muir Trail.听

Now, his love affair with long walks had taken him across the pond, where he and Tom Wheeler, a new hiking partner, tackled the Cape Wrath Trail, a 200-mile stretch of unmarked and underdeveloped track through the gorse-draped hills of Scotland. He decided to hike the trail largely on a whim, having responded to Tom鈥檚 request for a partner in the back of a hiking magazine. It wasn鈥檛 until later that fall, at the opening of the Appalachian Trail Museum, that French learned that Scotland was to become part of the International Appalachian Trail (IAT).

, it鈥檚 a simple concept at heart: Pick a long trail and keep walking until you鈥檝e finished all of it. This may consist of an end-to-end footpath, a flip-flop, or even sections pieced together over years. Regardless, it all takes place on one stretch of dirt.

The International Appalachian Trail turns this simple notion on its head. Across the U.S. and 22 more countries and territories in North America, Europe, and Africa, the trail imagines what a thru-hike might have looked like 250 million years ago. It traces the path of the ancient Appalachian-Caledonian Mountains across the Atlantic Ocean, recalling an era before the continents split apart. Instead of a traditional end-to-end trip, a hike of the IAT is where backpackers have to decide their own rules. There鈥檚 no set mileage or singular track, and unlike traditional thru-hikes, it leaves ample interpretation up to the hiker. It was, French realized, just what he was looking for.

鈥淚t鈥檚 not a thru-hike, it鈥檚 a hopscotch around,鈥� French says. 鈥淚t was a moving target, but that鈥檚 alright. It made it interesting.鈥�

When he first set out on the AT, French wasn鈥檛 a stereotypical twenty-something dirtbag. At 50 years old, he had spent the decades prior working in technical education, teaching automotive workers to stay current with rapidly advancing technology. In his down time, he made trips from his lifelong home of Sterling, Massachusetts to dayhike and overnight in the formidable White Mountains.

鈥淭he White Mountains were a great place to learn,鈥� French says. 鈥淭hey鈥檙e tough. I don鈥檛 think I鈥檝e hiked anything in my 10,000 miles that was .鈥�

On March 21, 1998, French stood surrounded by rime ice on Springer Mountain, Georgia, ready to begin his first long-distance trail. In the 197 days that followed, he found his 鈥渉appy place,鈥� as his family calls it. The camaraderie of the trail made it feel like home.

鈥淚 was pleasantly surprised by the sense of community that existed,鈥� French says.

It was on that initial journey that French first learned of the IAT from fellow thru-hikers, who passed along the hype about a man named 鈥淣imblewill Nomad.鈥� Nimblewill鈥攔eal name M.J. Eberhart鈥攈ad just become the second person to hike the Eastern Continental Trail from Key West, Florida to Cap Gasp茅, Quebec. (He hasn鈥檛 stopped in the 25 years since: In 2021, at age 83, .)

鈥淗e gave me the awareness that someone鈥檚 doing this thing,鈥� French says.

French seriously considered doing the IAT, which at that time was only an extension of the trail through northern Maine and Canada. He decided against it鈥攖oo much road walking. Still, the trail sat in the back of his mind as he completed more and more domestic hikes, making friends along the way. He was always seeking out new adventures, which is what brought him to Scotland in the first place.听

With his new friend Tom and two cousins in tow, French took a road trip up to Canada to hike in Newfoundland and Labrador, officially kicking off his quest to complete the IAT.

鈥淭hat鈥檚 maybe where the idea of 鈥榳hat more can we do鈥� came to mind,鈥� French says. 鈥淓ventually it became pretty much an annual thing as I had my sights on what the completion of this might represent.鈥�

The IAT begins where the AT ends for most, on the summit of Mt. Katahdin in Maine. From Katahdin, the trail heads north across the border into Quebec and the Maritime Provinces of Canada. It island-hops across the Atlantic via Newfoundland, Greenland, Iceland, the Faroe Islands, and the British Isles before reaching its second continental landmass. An ocean away, its European journey takes it from into Denmark, the Netherlands, France, Spain, and Portugal before reaching the Mediterranean, at which point it continues to its third and final continent, finishing up in Morocco. In each country, hikers can traverse historic trails designated by the IAT or create their own itinerary.

Once French decided on his goal鈥攈iking in every country the IAT passes through to complete 2,160 total miles, the same distance as the AT鈥攈e created some guidelines that would make the overseas segments feasible and enjoyable for him. He would access trails via public transportation, rather than rental cars, and minimize road walking. French also decided to largely forego tent camping in favor of more solid housing, whether hostels or huts, whenever possible. By 2009, after all, he was 61. Over the years, he had ditched the eight-pound backpack from his AT hike, lowering his pack weight from 50 pounds to closer to 20.听

As the years rolled by, French ticked off new sections of trail. In 2014, he hiked in Belgium, not an official IAT chapter but a part of the Appalachian-Caledonian geology. That same year, he completed a thru-hike within a thru-hike, the in Spain. Along the way, he joined up with a group of three other hikers from around the world, who dubbed themselves 鈥渢he Four Amigos.鈥�

In 2015, French went with family to Ireland, hiking with his two young grandkids, including his resilient granddaughter, Poppy.

鈥淪he went every step without complaining. I think she might鈥檝e been three, maybe four years old,鈥� French says. 鈥淭hey experienced it rather young, before they know it鈥檚 appropriate to complain about these things.鈥� Afterward, he returned to North America, heading up to New Brunswick and Quebec to continue his Canadian IAT journey. This back and forth across the Atlantic became routine in the years to come.

鈥淚 got to the point where I was doing two a year: One overseas, and one, whether it was Canada or Maine, that I could drive to,鈥� French says. 鈥淪o I鈥檓 starting to stack 鈥榚m up now, I see the light.鈥�

French completed the British Isles in 2016, hiking through the three kingdoms. He followed historic routes, including the Hadrian鈥檚 Wall Path in England and the West Highland Way in Scotland. On that trip, he had one of his more memorable on-trail encounters. He was walking on the sidewalk in Edinburgh with his two grandsons when they encountered a small commotion.

鈥淚 said, 鈥榃hat鈥檚 happening?鈥� and the next thing you know a Bentley automobile pulls up right in front of us and the Queen of England is sitting in the car,鈥� French says. 鈥淪o that was an interesting trail magic.鈥�

Back in Canada that same year, French checked off Nova Scotia and Prince Edward Island before heading over to France in 2017, where he took in the history while walking the beaches of Normandy. Over the course of a month, he also traveled and hiked in the Netherlands and Denmark.

French says that Morocco was his most unique experience, and the only one he did with an organized group. He traveled with the Appalachian Mountain Club, hiking with local guides in the Atlas Mountains as they ran into nomads and their herds and explored the marketplaces of Marrakesh.

He ticked Sweden and Norway off the list, then completed his final pre-pandemic trip to Portugal in 2019 as a five year reunion with the Four Amigos, . His companions traveled from as far away as Australia to hike together again, a testament to the bonds formed on long-distance hikes.

After a two-year break for the Covid-19 pandemic, French got back to the IAT, heading north to Iceland and Greenland with longtime friend and hiking partner Tim Anderson, trail name LDM, short for Long Distance Man.听

鈥淲e got volcanic smoke coming out of the snow,鈥� French says. 鈥淚n Iceland, I get up in the middle of the night to pee, and the friggin鈥� northern lights are staring at me.鈥�

Now 75, French was determined to finish his final two sections in 2023: The Isle of Man and the Faroe Islands. With his granddaughter Poppy, now 11, and grandson Morgan, 17, he hiked the 100-mile perimeter of the Isle of Man. At one point, while perilously close to a seaside cliff, French stumbled and fell into a thicket of thorns. His grandchildren, understandably worried, asked what they could do to help.

鈥溾�楾ake a picture, quick!鈥� That was my reaction to it,鈥� French says.

This incident on his final trip is a perfect summation of the attitude that allowed French to complete 2,160 miles across 23 countries and territories: 鈥淛ust go with it, roll with it, make do.鈥�

鈥渊辞耻 ,鈥� French says. 鈥渊辞耻 do your best to be prepared, throw some common sense into the whole formula, and you can get by pretty well.鈥�

In the Faroe Islands, French did some research and found the highest point in the archipelago, 2,890-foot Sl忙ttaratindur, and climbed to the top. On the summit, he marked the completion of a 14-year journey that had taken him鈥攍iterally鈥攈alfway around the world.

鈥淭his high point in the Faroe Islands became the Katahdin of the IAT,鈥� French says. Even today, it all comes back to that original journey: The decision to hike the AT at 50 changed the course of French鈥檚 life and everything he鈥檚 done since.听

French recalls a moment from that first thru-hike, when he stopped in Harper鈥檚 Ferry, a milestone marking roughly the halfway point of the AT. He ran into a reporter for the Associated Press at the post office. She asked him for a piece of trail wisdom.

鈥淚 said, 鈥楨veryone should run away from home when they鈥檙e 50 and do something neat,鈥欌�� French says. 鈥淚 guess now I could update it to, 鈥楨veryone should run away from home when they鈥檙e 75 and do something neat.鈥欌��

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As Backpacker鈥檚 2023 Pacific Crest Trail correspondent, David Gleisner is聽聽as he attempts a thru-hike of his own

On Zane 鈥淏oomerang鈥� Netteburg鈥檚 12th birthday, he found himself atop 6,200鈥� Hart鈥檚 Pass in Washington. In the midst of their Pacific Crest Trail thru-hike, his family devised a challenge for the day.

鈥淚 hung 12 balloons from the trees, and I told him he had to attach them to his pack,鈥� Danae 鈥淨ueen Bee鈥� Netteburg, Zane鈥檚 mother, says. 鈥淎nd then I was like, 鈥極kay, you have to make it to camp without popping any.鈥欌��

The conditions turned against him, yet through heavy rain and hail (鈥淚t was like a car wash!鈥� Danae says), Zane kept hiking, making it to camp with all 12 balloons intact and earning his birthday present: a new watch, along with freeze-dried ice cream and lots of other sweets.

So goes a day in the life of the Netteburgs, a family of seven currently thru-hiking the PCT to complete their Triple Crown. Danae and Olen 鈥淪preadsheet鈥�, both 44, hike with Lyol 鈥淏laze鈥� (14), Zane (12), Addison 鈥淎ngel Wings鈥� (9), Juniper 鈥淭he Beast鈥� (7), and Piper 鈥淒ead Weight鈥� (2), making their way along the trail as a tight-knit crew and one of the PCT鈥檚 most unique tramilies.

The family鈥檚 adventures started in 2020. Olen, Danae, and the kids were living in the central African nation of Chad, where the parents worked at a hospital. Needing a break from the constant stresses of nurses knocking at their door, .

鈥淲e鈥檇 done several weeklong backpacking trips with the kids and there was no revolting or rebelling or 鈥業 hate this,鈥欌�� Olen says. 鈥淭hrough rain and sunshine and snow and sleet and hail, the kids still seemed to enjoy doing it.鈥�

The family planned on starting off with a month. If they hated it, they鈥檇 go home. But if they were enjoying it, growing as a family, and staying safe, they鈥檇 keep on going.

鈥淚t was always nonstop playing games and singing songs and talking, just really giving the kids our full attention,鈥� Olen says. 鈥淥ne day, our kids counted 255 as we walked along because that was what excited them.鈥�

They ended up completing the 2,190-mile trail that year, and by the time they reached the finish line, they had already started thinking about another thru-hike. But they鈥檇 soon learn some news that delayed their plans.

鈥淲e had kind of toyed with doing the [Continental Divide Trail] in 2021,鈥� Olen says, 鈥渂ut we accidentally got pregnant on the Appalachian Trail.鈥�

So, they went back to Africa for a year, taking care of the hospital and a newborn baby. The CDT plan didn鈥檛 stay dormant for long, though: In 2022, with 8-month-old Piper in tow, the family set off on their second thru hike.

With Danae breastfeeding along the way and Olen practicing times tables with Juniper, the family would go on to complete the full Continental Divide Trail, now as a group of seven.

This year, they decided to go all in. After 12 and a half years in Chad, Olen and Danae quit their jobs at the hospital, and on May 17, the family began their thru hike of the PCT.

Each trail the family has hiked has posed unique challenges, and the PCT was no different. Like many 2023 thru hikers, the Netteburgs have had to flip and flop all over the trail to avoid snow.听

鈥淲e鈥檝e kind of had a rule,鈥� Olen says. 鈥� or any of that, we鈥檙e not gonna take our kids to.鈥�

After beginning their hike around Big Bear in Southern California, the family flipped north to Old Station, completing snow-free sections in northern California and Oregon. Now, they鈥檙e hiking southbound from the northern terminus in Washington to fill in the gaps.

The family hikes most hours of the day as a unit of seven, , listening to audiobooks, and completing 20-plus miles of trail. Olen and Danae homeschool the kids, so on trail they keep up a lightened curriculum that they fill in through the remaining six months of the year.

鈥淲e鈥檒l do math stuff and spelling stuff while we鈥檙e hiking,鈥� Olen says. 鈥淎nd then we try to get them engaged in literature. Lyol, the 14-year-old, he鈥檚 currently listening to Anna Karenina on Audible.鈥�

At the end of the day, it鈥檚 all hands on deck to set up sleeping arrangements: three tents with three quilts, plus a baby-sized sleeping bag for Piper.

鈥淚t鈥檚 a team effort and the kids get that,鈥� Olen says. 鈥淲e get to camp and and the tents have to be set up and water has to be filtered and dinner has to be cooked. And everybody just kind of pitches in wherever they can to make sure that gets done.鈥�

Through it all, Olen and Danae say they鈥檝e seen the kids become more responsible, independent, and confident. They never set out to do three trails, but the challenge 鈥渏ust kind of drew us in,鈥� Danae says. And the kids have taken it all in stride.

鈥淚 think most people do underestimate kids because they鈥檙e like, 鈥極h, they鈥檙e too little to do anything,鈥欌�� Danae says. 鈥淏ut once they get used to it, especially a thru-hike, they get their muscles, they get their trail legs.鈥�

The Netteburgs have met some other families on trail, recently working their schedule to hike three days with a couple of other kids. Olen and Danae hope to see more families getting out and trying a thru-hike, noting the benefits they鈥檝e seen for their family. In the meantime, they continue to bring gratitude to every day on trail.

鈥淟ife is either you have time or you have money, and if you happen to have the good fortune to have a little bit of time and a little bit of money, just take advantage of it,鈥� Olen says. 鈥渊辞耻r kids are only young once鈥攚ork on all you can to build that relationship.鈥�

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As Backpacker鈥檚 2023 Pacific Crest Trail correspondent, David Gleisner is聽聽as he attempts a thru-hike of his own

For most thru-hikers,聽. This may come in the form of honey buns, instant mashed potatoes, ramen, candy, corn chips, or any other concoction of processed carbs, fat, and, hopefully, protein. But some thru-hikers are bucking the junk food trend, planning out key nutrients and looking for short ingredients lists and whole foods as they prepare their resupplies.

I first met Melanie 鈥淧oppi鈥� Matta on day two of my PCT journey, waiting out the desert heat under some cottonwood trees next to a creek. She told me that in the next week she would be stopping in Warner Springs to pick up a聽, the first of many she had waiting for her. It turned out that Poppi had pre-planned every one of her resupplies for the entire 2,650 miles, a logistically impressive feat that came from a desire to eat foods that she knew worked for her.

Poppi鈥檚 background informed her thru-hiking PCT prep. After graduating with a college degree in dietetics, she went on to get her master鈥檚 in holistic nutrition from the National University of Natural Medicine in Portland, Oregon. In the months leading up to her start date, she took her expertise to the kitchen, , making protein granola, and buying bars and dried fruit in bulk.

Thru-hiking presents a unique nutritional challenge: How can you maximize caloric density, minimize weight, and make sure to get enough nutrients along the way? For Poppi, it started with a basic formula.

鈥淓very morning, I鈥檒l have greens and a protein bar,鈥� she said. 鈥淚 make sure that I鈥檓 having my protein granola for lunch. Always two servings of jerky, six servings of dried fruit, always a staple dinner, and then a certain amount of snacks.鈥�

From there, Poppi started filling her boxes with Rx Bars, protein powder, couscous with dried veggies, and snacks to fill in the gaps. She鈥檚 had to up her caloric intake since starting, having her partner and package-sender at home add more snacks to each box. But overall, her staples have stayed the same.

鈥淔or me, it was very much worth all the time ahead of time to be able to plan out my nutrition with certain foods that I know are gonna agree with my digestion,鈥� Poppi says. 鈥淭he important thing was finding food that I genuinely enjoy.鈥�

In my three months on trail, I鈥檝e seen thru-hikers taking daily superfood capsules, packing out avocados, sprinkling dried greens on their dinners, and trying their best to eat healthy within the confines of backpacking food. Kale salads, fresh watermelon, and probiotic-rich yogurt are ever-popular town foods as we try to fill in the gaps of what we may have missed on trail.

As a vegetarian, I鈥檝e faced nutritional challenges of my own. I came into this thru-hike knowing I would need to be mindful of getting enough protein, iron, and other nutrients. Dr. Brenda L. Braaten鈥檚聽聽recommendations helped me in my planning, but most of my learning has come from experimentation, trying out new combinations of food and different schedules of eating until I鈥檝e found what鈥檚 worked for me. Oats for breakfast, rice and beans for dinner, and lots of peanut butter, protein bars, chips, and dried fruit in between have helped me keep the energy up day after day.

Another key tip? Consistency.

鈥淥ne big thing that I focus on is eating every one to two hours,鈥� Poppi says. 鈥淕etting in that snack that鈥檚 anywhere from 100 to 400 calories, you鈥檙e constantly putting coal in the fire.鈥�

There鈥檚 no one right way to eat, and most thru-hikers aren鈥檛 going to be able to plan every resupply box for a five-month hike. The foods we eat vary from day to day and person to person. But there are simple ways to pack in nutrients and get the best out of our trail food.

鈥淒efinitely look at ingredients lists and try to find things with shorter lists,鈥� Poppi says. 鈥淔ocus on some protein staples. Even just nuts are a great source of proteins and fats.鈥�

I鈥檓 not sure that ramen bombs (instant ramen with mashed potatoes as a thickener) are going anywhere. But with more and more options for lightweight, packable, nutritious staples, thru-hikers can more easily get nourishing food in every resupply.

鈥淭he biggest thing is to think about is what鈥檚 going to fuel your body to hike your best hike,鈥� Poppi says. 鈥淧ut the things in your body that are going to allow it to feel really good and strong, not just in the beginning, but until the very end when you鈥檙e touching that terminus.鈥�

The post Yes, You Can Eat Healthy on the Pacific Crest Trail. Just Ask These Thru-Hikers. appeared first on 国产吃瓜黑料 Online.

Backpacker correspondent David Gleisner is reporting on this year鈥檚 thru-hiking season on the Pacific Crest Trail.听

We first met the Codgers on top of Trail Pass, as the morning sun started to light up the fresh snow.

David 鈥淩umbles鈥� Good and Joe 鈥淣o Filter鈥� Cook, known collectively as the Codgers, appeared over the forested ridge with full packs weighted with about a week of food. They said hello and chatted about their plans to exit at Kearsarge Pass, 43.2 trail miles away. Those 43.2 miles were almost completely covered in snow, both from a 300 percent of average winter snowfall and a recent storm that dumped another foot the week prior.听

Rumbles and No Filter, 62 and 66, are in the minority of 2023 PCT thru-hikers attempting to head straight north through the snow-covered Sierra. They were the first hikers my group saw that day, and would go on to be some of the only new faces we met in the coming weeks. In the highest snow year on record, most hikers have flipped north to Northern California or Washington, hoping to complete the Sierra later in the summer under more hospitable conditions.

For some, though, the adventure continues uninterrupted.

鈥淚 still get taken back a little bit, once you get to 10,000 ft it鈥檚 been 80-90 percent snow,鈥� No Filter says. 鈥淲hat became really clear is that every time you get there, you can鈥檛 expect that the trail鈥檚 gonna be there in a condition that you can get through. So you have to evaluate every situation, every day, on its own merits.鈥�

For me and , this section of the PCT feels like an entirely new hike. Well-maintained trail is replaced by endless suncupped snow. Relaxed sunrise wake-ups are replaced by 2 A.M. alarms. Lightweight packs are burdened by ice axes, crampons, and extra food.

鈥淒own in the desert we were doing 20 to 25 miles a day. Now you get up here and ten miles is a struggle,鈥� Rumbles says. 鈥淚t鈥檚 tough, because you gotta put your pride in check.鈥�

Despite the ever-present difficulties, a small but mighty crew of hikers has been pushing on through the snow. We鈥檙e inspired by the handful of early season groups who have already made it through, and we鈥檙e always looking ahead to what challenges come next. Getting through safely and successfully requires constant learning, from firsthand experience, people in one鈥檚 own group, and reports from hikers up ahead.

鈥淚t really just came down to, you had to see it with your own eyes,鈥� Rumbles says. 鈥淎nd the biggest thing is all the other hikers on trail. Everybody鈥檚 willing to help everybody, so you get good intel.鈥�

Among the lessons I鈥檝e learned so far: The best conditions come just before dawn, when the snow is still frozen enough to walk on but the surroundings are visible in the early morning light. If a raging creek crossing has upstream tributaries, those often provide better options for fording. Suncups are unforgiving, and the strategy for walking on them changes hour by hour as they melt out.

At the time of writing, I鈥檓 in Mammoth Lakes, California, where I managed to get in a ski day on the slopes of Mammoth Mountain during my zero. In the past three weeks, I and the others in my group have summited Mount Whitney, crossed over Forester Pass, navigated through 200 miles of mostly snow travel, and done some intense stream crossings to boot.听

The Sierra has held ever-changing daily challenges. One day, slushy afternoon suncups and a lack of sleep made for the longest three miles of the trail so far. The next, and numb fingers accompanied a crampon-assisted climb straight up the icy headwall of Mather Pass.听

But regardless of the discomfort, frustration, and exhaustion, the rewards have always been worth it. Just as your breath is running out in the thin mountain air, you鈥檒l crest a ridge and come across a panoramic view of jagged peaks, snowy valleys, and expanses of frozen lakes. Getting to experience some of the most sought-after backpacking trail in the U.S. in near-complete solitude, surrounded by friends made on trail, is an experience all of us will remember for a lifetime.

During a stop at Vermillion Valley Resort, one employee called the hikers going through the Sierra this year 鈥渆lite athletes.鈥� But the reality is, we didn鈥檛 come into this with any special leg up. Many of us had never held an ice ax or put on crampons before this. For the most part, we鈥檙e not professional athletes or experienced mountaineers. We鈥檙e engineers, students, retirees, van-lifers 鈥� normal people out on the adventure of a lifetime. We鈥檙e pushing our limits, learning to tackle new challenges everyday, and helping each other out along the way.

The post These Hikers Are Trudging Through the Pacific Crest Trail鈥檚 Historic Snowpack appeared first on 国产吃瓜黑料 Online.