View Full Version : How REST Factors Into LD Backpacking
Megapixel
12-02-2011, 00:56
After returning from a failed thru hike attempt this year and while planning for my 2012 thru I've been thinking about health as it relates to muscles and connective points. I'm not getting any younger, 37, and when I returned after hiking most of Maine, i experienced very, very painful pains in my feet that caused me difficulty in even walking for near three weeks.
While I know that the wear and tear on a body during a thru will be at times inevitable, and certainly will be affected by but not limited to age, pack weight, correct footwear, diet, and knowing one's limits, I ask you: What else can help in relation to building the muscles and connectors in the same way that the cardio system is strengthened? I don't think I've ever heard of someone returning from a long distance hike with larger leg muscles.
I'm interested specifically in the factor that rest plays: I've read some interesting studies that indicate muscles need 48 hours of rest after certain stretches of strenuous exercise in order to actually continue strengthening. I'm brought to wonder if near double zero days (get to town at 5pm, zero, leave the following afternoon: 40+ hours) would be much more beneficial to this idea. Thoughts?
Connective tissue takes a long time to build and can take up to a year to repair damage. You can do ankle and foot strengthening exercises while at work and home, both sitting and standing. If you're overweight, going on a diet will put less strain on your body. Going with an ultralight pack weight will help as well. One other thing I've noticed is that it's easier on my feet when I hike fewer hours. That means having a faster pace.
I do agree that after the injury and stress put on all your connective tissues, rehab time will be an important issue to be dealt with and might take some time. However I believe that comfort and rest on the trail along with a little prevention is more important than saving a few ounces. Nightly rest is important as you sleep. For instance, if you are going with a 3/4 length sleeping pad, your feet are left with less than an ideal setting to get the rest that they so badly need. Your feet and legs are the most important parts of your body when it comes to moving you along the trail. Treat them well...
Slow down and get a hammock.
garlic08
12-02-2011, 12:52
Connective tissue takes a long time to build and can take up to a year to repair damage. You can do ankle and foot strengthening exercises while at work and home, both sitting and standing. If you're overweight, going on a diet will put less strain on your body. Going with an ultralight pack weight will help as well. One other thing I've noticed is that it's easier on my feet when I hike fewer hours. That means having a faster pace.
Ditto this, and I'd emphasize the fitness, body weight and then pack weight.
My first 100 mile hike (age 40) with 30+ pound base pack weight took many months to recover from with tendon damage to knees and ankles. I could not at that point visualize a 2,000 mile hike. I imagine that's where you are now.
Many seasons later with a fraction of the pack weight (under 15 lbs), I thru-hiked the PCT with very few physical issues. A few seasons after that at age 51, with even less pack weight (less than 10 lbs), I thru hiked the AT with no issues whatsoever. My body weight and fitness level stayed about the same, but the pack weight made all the difference. With the light pack, I take zero days about once a month, mainly to take care of personal business.
I would emphasis the need to eat well, keep well-hydrated, and sleep well, so yes, I think rest and recuperation is very important on a daily basis. If you don't wake up feeling refreshed and wanting to hike, it's going to be a very long trail.
max patch
12-02-2011, 13:01
I'm brought to wonder if near double zero days (get to town at 5pm, zero, leave the following afternoon: 40+ hours) would be much more beneficial to this idea. Thoughts?
I agree that a day of rest is beneficial to us mere mortals (Jen Phar Davis excepted) and, for me, the ideal hiking week would be to hike 6 days and rest 1 (obviously where the towns are located doesn't always allow this to happen. And, when possible, I like to hit town early evening after hiking all day, taking the next day off, and leaving early the next day after breakfast. Two nites in a hostel/hotel is going to double your expenses, but my body enjoyed the luxury of that 1 day a week with no pack.
Ditto this, and I'd emphasize the fitness, body weight and then pack weight.
My first 100 mile hike (age 40) with 30+ pound base pack weight took many months to recover from with tendon damage to knees and ankles. I could not at that point visualize a 2,000 mile hike. I imagine that's where you are now.
Many seasons later with a fraction of the pack weight (under 15 lbs), I thru-hiked the PCT with very few physical issues. A few seasons after that at age 51, with even less pack weight (less than 10 lbs), I thru hiked the AT with no issues whatsoever. My body weight and fitness level stayed about the same, but the pack weight made all the difference. With the light pack, I take zero days about once a month, mainly to take care of personal business.
I would emphasis the need to eat well, keep well-hydrated, and sleep well, so yes, I think rest and recuperation is very important on a daily basis. If you don't wake up feeling refreshed and wanting to hike, it's going to be a very long trail.
This is very well put by Garlic, I would also add that in the beginning, limit your MILEAGE. ie anywhere from 5-10 mi/day. Possibly continuing through the first couple weeks. You really just have tolisten to your body, also if you push yourself to the point of hurting in the beginning, you have probably already went toooo far.
Spirit Walker
12-02-2011, 14:04
Starting out well conditioned also makes a big difference. Develop the strength before you go.
Megapixel - If your feet were the main problem, I suggest you rethink your shoes as well. Not everyone can hike in light shoes.
After returning from a failed thru hike attempt this year and while planning for my 2012 thru I've been thinking about health as it relates to muscles and connective points. I'm not getting any younger, 37, and when I returned after hiking most of Maine, i experienced very, very painful pains in my feet that caused me difficulty in even walking for near three weeks.
While I know that the wear and tear on a body during a thru will be at times inevitable, and certainly will be affected by but not limited to age, pack weight, correct footwear, diet, and knowing one's limits, I ask you: What else can help in relation to building the muscles and connectors in the same way that the cardio system is strengthened? I don't think I've ever heard of someone returning from a long distance hike with larger leg muscles.
I'm interested specifically in the factor that rest plays: I've read some interesting studies that indicate muscles need 48 hours of rest after certain stretches of strenuous exercise in order to actually continue strengthening. I'm brought to wonder if near double zero days (get to town at 5pm, zero, leave the following afternoon: 40+ hours) would be much more beneficial to this idea. Thoughts?You don't really say what type of condition you are currently in or more importantly what type of condition you were in during your most recent thru-hike attempt. I agree with other's that if you are overweight (body and/or packweight) this will take a toll, especially on your knees and feet. Not everyone is capable of getting their packweight down super low, some just wouldn't want to. But if you are even somewhat physically overweight, being in better condition can make a big difference in the pounding of your joints and feet. Having comfortable and proper fitting footwear is crucial to protecting your feet. Also lightweight footwear is not always the right choice. Sometimes a medium weight boot might work out better, support wise. And don't underestimate nutrition. Getting and taking in enough calories and quality food for proper overall health is essential. And getting enough rest for your body to recuperate from time to time is essential. Sometimes a single day off once a week is not going to be enough for some people to recover and feel better during the more strenuous parts of the hike. Plan and be willing to take the time off that you yourself need from hiking the trail in order to prevent injury and burnout from occuring before it does.
Lots of good advice here, though as in so many things, it's not "one size fits all". I'm in my mid-50's, and I tend to start my thru-hikes in not tip-top condition, somewhat overweight, and don't limit my initial mileage all that much. It's worked for me, more or less, but also isn't necessarily optimal or recommended. The great thing about backpacking as a sport is, however, that you really can walk yourself fit so long as you're in adequate shape to do enough initial walking to sort of get going !
I suggest that folks not over-think this stuff too much. Very painful feet for three weeks? See your doctor. Maybe he will refer you to a foot specialist. Feet are complicated; knowing the specific problem that you have will hopefully help you to take appropriate steps to treat it.
Double zeros? I've certainly done some. My 'algorithm' for when to do so is a combination of "listen to your body" and "also pay attention to other factors" --- weather, for example, is sometimes a factor in taking a double-zero for me.
And thru-hiking likely isn't for everyone. If it's just not your cup of tea, it might be worth considering section or chunk hiking, and/or finding somewhere else to focus passion on in life. My sense is that the really successful and somewhat "trail addicted" thru-hikers are folks that on balance really enjoy being out there and doing the miles. They also have various wear and tear issues on the one body they're issued with at birth, but generally find ways to deal with and/or fix the problems and keep walking.
The great thing about backpacking as a sport is, however, that you really can walk yourself fit so long as you're in adequate shape to do enough initial walking to sort of get going !
And that's key, otherwise you walking yourself into a hike ending injury like I did last year. I've been training since then, and do very well on hikes that are only a few days, but I'm still far from where I want to be...that is, being able to comfortably do 25 mile days with time left in the day to relax for a couple hours.
Camping Dave
12-08-2011, 19:47
Check out Lore of Running, by Tim Noakes.
BTW - Resting so your muscles can recover would not have helped your feet. The problem there is something other than muscle exhaustion.
bamboo bob
12-08-2011, 20:40
My friend Corncob turned me on to taking regular rest breaks. On the PCT we took a break every 90 minutes all day long. It was refreshing each time. Even five minutes is worth it. On the AT Corncob took a break every 60 minutes. This allowed for 12-14 hiking days because you can always hike one more hour.
Megapixel
12-08-2011, 20:41
Thanks for the discussion and encouragement... I really didn't mean for this to be about a foot problem... The strange thing was I never experienced the pain until after being home for a few days... and I know it was from overuse, too many miles through Maine, too soon. Running right after returning home added to the overuse problem. Plantar fasciitis is my best guess, considering the symptoms. It went away completely and I'm 100%.
I think despite all my curiosity about rest and the amount needed and our ability to encourage joints and tendons to get stronger while hiking a thru, the main answer is of course what i've known all along yet haven't learned to fully do: listen to the body.
Megapixel
12-08-2011, 20:43
My friend Corncob turned me on to taking regular rest breaks. On the PCT we took a break every 90 minutes all day long. It was refreshing each time. Even five minutes is worth it. On the AT Corncob took a break every 60 minutes. This allowed for 12-14 hiking days because you can always hike one more hour.
Great point. In Maine there were just times that despite the beauty there was not enough deet and body coverage to make me stop when i needed to... just too many biting bugs. Breaks are paramount; I plan on working this into my hike in 2012.