How to Hike National Trail End-to-End

Hiking a national trail end-to-end is one of the most transformative outdoor achievements a person can undertake. Whether it’s the Appalachian Trail, the Pacific Crest Trail, the Continental Divide Trail, or any of the dozens of long-distance footpaths designated by national park services or conservation organizations, completing a trail from start to finish demands physical endurance, mental resilience, meticulous planning, and deep respect for the natural world. Unlike casual day hikes or weekend backpacking trips, an end-to-end journey spans hundreds or even thousands of miles, often taking weeks or months to complete. It is not merely a physical challenge—it is a journey of self-discovery, environmental awareness, and personal growth. This guide provides a comprehensive, step-by-step roadmap to help you plan, prepare for, and successfully complete your first—or next—national trail end-to-end hike.

Step-by-Step Guide

1. Choose Your Trail

The first decision you must make is selecting which national trail to hike. Not all trails are created equal in terms of difficulty, accessibility, climate, or logistical support. Research is critical. Consider factors such as:

• Length: The Appalachian Trail (AT) is approximately 2,190 miles; the Pacific Crest Trail (PCT) is about 2,650 miles; the Continental Divide Trail (CDT) spans roughly 3,100 miles.
• Terrain: Mountainous regions like the Rockies demand different skills than the rolling hills of the Northeast or the desert expanses of the Southwest.
• Climate: The PCT requires navigating snowpacks in the Sierra Nevada and scorching heat in the Mojave Desert. The AT faces freezing winters and humid summers.
• Permits and Regulations: Some trails require advance permits, while others have seasonal closures or restrictions on group size.
• Resupply Options: Access to towns, post offices, and trail stores affects how you pack and plan meals.

Beginners often choose the Appalachian Trail due to its well-established community, frequent resupply points, and extensive trail documentation. More experienced hikers may opt for the CDT for its solitude and technical challenges. Match your experience level, fitness, and goals to the trail’s demands.

2. Define Your Timeline

End-to-end hikes typically take between four and seven months, depending on the trail and your pace. Most hikers average 15 to 20 miles per day. To calculate your timeline:

• Divide the total trail length by your daily mileage goal.
• Add buffer days for rest, weather delays, or injuries.
• Consider seasonal weather windows. For example, northbound PCT hikers typically start in mid-March to avoid snow in the Sierra Nevada, while southbound AT hikers often begin in late June to avoid winter conditions in the northern states.

Many hikers follow a “snow-free window” strategy—starting at the southernmost point in spring and hiking northward to stay ahead of winter. Others choose “flip-flopping,” where they begin in the middle of the trail, hike to one end, return to the midpoint, and complete the other half. This strategy helps avoid extreme weather and overcrowding.

3. Build Physical and Mental Preparedness

End-to-end hiking is not something you can wing. Your body must be conditioned for sustained exertion over uneven terrain with heavy loads. Begin training at least six months in advance.

• Cardio: Run, cycle, or use an elliptical machine 3–5 times per week. Increase duration and elevation gradually.
• Strength Training: Focus on legs, core, and back. Squats, lunges, step-ups, planks, and deadlifts build the muscles needed to carry a 30–40 lb pack.
• Hiking Practice: Load up your backpack with 20–30% of your body weight and hike on trails with elevation gain. Do at least one 10–15 mile hike per weekend.
• Mental Conditioning: Practice solitude. Spend time alone in nature. Learn to manage boredom, frustration, and fear. Journaling and meditation can help build emotional resilience.

Many hikers underestimate the mental toll. Isolation, fatigue, and unpredictable weather can lead to burnout. Build mental stamina just as you build physical stamina.

4. Plan Your Gear

Weight is your enemy. Every ounce matters. Aim for a base weight (pack without food, water, and fuel) under 20 pounds. Here’s a breakdown of essential categories:

• Shelter: Lightweight tent, hammock, or tarp. Consider a single-wall tent for weight savings, but ensure it’s weather-resistant.
• Sleep System: Sleeping bag rated for the coldest temperatures you’ll encounter. Down is lighter and warmer; synthetic is more durable in damp conditions. Use a sleeping pad for insulation and comfort.
• Backpack: 50–65 liters, with a well-fitted hip belt and adjustable torso length. Get professionally fitted at an outdoor retailer.
• Footwear: Trail runners are preferred by most thru-hikers for their light weight and quick drying. Hiking boots offer more ankle support but are heavier. Break them in before departure—wear them on long walks with your loaded pack.
• Clothing: Layering is key. Moisture-wicking base layers, insulating mid-layers (fleece or down), and a waterproof shell. Avoid cotton—it retains moisture and increases risk of hypothermia.
• Navigation: GPS device (Garmin inReach or similar), paper maps, and compass. Don’t rely solely on phone apps; battery life and signal are unreliable.
• Hydration: Two 1-liter water bottles or a 2–3 liter reservoir. Carry a filter (Sawyer Squeeze, Katadyn BeFree) or purifier (UV pen or chemical tablets).
• Cooking: Lightweight stove (Jetboil, MSR PocketRocket), fuel canister, spork, and mug. Plan meals that require minimal prep and cleanup.
• First Aid: Custom kit including blister care (moleskin, leukotape), pain relievers, antiseptic, tweezers, and any personal medications.

Test every piece of gear on shorter trips. If something fails, replace it before you leave.

5. Create a Resupply Strategy

Food and supplies are critical. You cannot carry 100+ days of food. Plan resupply points in towns along the trail. Use the trail’s official guidebooks or online forums (like Halfway Anywhere or thru-hiker.com) to identify post offices, general stores, and hostels that accept packages.

• Mail Drops: Send boxes of food to post offices or hostels ahead of time. Label them with your trail name and expected arrival date. Include high-calorie, non-perishable items: nuts, jerky, energy bars, instant oatmeal, pasta, dehydrated meals, peanut butter, and electrolyte tablets.
• Store Buys: Many hikers buy food in towns to adjust for appetite changes or dietary needs. Stock up on snacks and fresh fruit when possible.
• Weight Balance: Aim for 1.5–2 pounds of food per day. That’s 2,500–3,500 calories. Adjust based on terrain and weather.

Always send a backup box to a halfway point in case you fall behind schedule. Label every box clearly and confirm delivery with the recipient ahead of time.

6. Secure Permits and Legal Requirements

Many national trails require permits, even for thru-hikers. Failure to obtain them can result in fines or being turned away. Research the specific requirements for your trail:

• Appalachian Trail: No permit required for the entire trail, but permits are needed for certain areas like Great Smoky Mountains National Park and Shenandoah National Park.
• Pacific Crest Trail: A PCT Long-Distance Permit is mandatory and issued by the Pacific Crest Trail Association (PCTA). Apply early—spots fill quickly.
• Continental Divide Trail: Permits required for portions in New Mexico, Colorado, Wyoming, and Montana. Some sections cross federal wilderness areas with quota systems.

Apply as soon as applications open. Some permits have lottery systems or first-come-first-served policies. Keep digital and printed copies of all permits in your pack.

7. Plan Your Transportation to and From the Trail

Getting to the trailhead and returning home after completion requires careful logistics. Many trails are remote.

• Start Point: Use public transit, rideshares, or shuttle services. For the AT, many hikers take a bus from New York City to Springer Mountain, Georgia. For the PCT, a shuttle from Mojave to Campo is common.
• End Point: Arrange pickup or transport from the northern terminus (Mount Katahdin for the AT, Mount Baker for the PCT). Some hikers use trail angels—volunteers who assist hikers with rides.
• Return Home: Book a flight or train from the nearest airport. Consider shipping your gear home in advance if you’re not carrying it back.

Always have a backup plan. Delays happen. Have contact numbers for local shuttle services and emergency contacts.

8. Prepare for Emergencies

Even the most prepared hikers encounter unexpected situations. Create an emergency plan:

• Communication: Carry a satellite communicator (Garmin inReach or Zoleo). These allow two-way texting and SOS alerts without cell service.
• Emergency Contacts: Share your itinerary with a trusted person. Update them weekly. Include your planned resupply dates and locations.
• First Aid Knowledge: Learn how to treat blisters, heat exhaustion, hypothermia, and minor fractures. Carry a basic first aid manual.
• Insurance: Consider travel insurance that covers outdoor emergencies and evacuation. Some policies cover helicopter rescue.

Never hike alone without letting someone know your route and schedule. Isolation can be dangerous.

Best Practices

1. Leave No Trace Principles

Respect the environment. The National Park Service and trail organizations enforce strict Leave No Trace (LNT) guidelines. Follow them meticulously:

• Plan ahead and prepare.
• Travel and camp on durable surfaces.
• Dispose of waste properly—pack out all trash, including food scraps and toilet paper.
• Leave what you find—don’t pick flowers, carve trees, or move rocks.
• Minimize campfire impact—use a stove instead.
• Respect wildlife—store food securely, observe from a distance.
• Be considerate of other hikers—keep noise down, yield the trail, and respect solitude.

These aren’t suggestions—they’re the foundation of sustainable long-distance hiking. Violating LNT principles can lead to trail closures and environmental degradation.

2. Pace Yourself

Many hikers start too fast, burning out within weeks. Resist the urge to keep up with faster hikers. Your goal is to finish, not to set a record.

• Rest when you’re tired. Take a zero day (a day with no mileage) every 7–10 days.
• Listen to your body. Persistent pain, swelling, or fatigue are warning signs.
• Adjust your pace based on terrain and weather. A 10-mile day in the rain is harder than a 20-mile day on a clear day.
• Hydrate and eat consistently. Don’t wait until you’re thirsty or starving.

Consistency beats intensity. Hiking 15 miles a day, every day, is far more sustainable than hiking 25 miles one day and 5 the next.

3. Manage Your Nutrition and Hydration

Caloric deficit is the leading cause of weight loss and fatigue on long trails. You’ll burn 4,000–6,000 calories per day. You must replace them.

• Eat every 2–3 hours. Snack while walking—trail mix, energy gels, dried fruit.
• Carry electrolytes. Sodium, potassium, and magnesium are lost through sweat. Use tablets or powders in your water.
• Don’t skip meals. Even if you’re not hungry, eat something. Your body needs fuel to recover.
• Carry extra food. If you’re delayed by weather, you’ll need it.

Hydration is equally vital. Drink before you’re thirsty. In hot or dry climates, drink 1 liter per hour. In cold weather, melt snow for water—never eat snow directly.

4. Protect Your Feet

Foot problems are the

1 reason hikers quit. Blisters, tendonitis, and plantar fasciitis can sideline you for days.

• Wear moisture-wicking socks—merino wool is ideal. Change them daily or when damp.
• Use blister prevention tape (moleskin, leukotape) on hot spots before they turn into blisters.
• Trim toenails regularly. Long nails can cause black toenails from repeated pressure.
• Let your feet air out during rest breaks. Remove boots and socks for 10–15 minutes.
• Carry extra insoles and a second pair of shoes or sandals for camp.

Invest in a good foot care routine. A few minutes a day can prevent weeks of downtime.

5. Build Community, But Respect Solitude

Long trails attract a unique community of people. You’ll meet fellow hikers, trail angels, and local residents who support the trail culture.

• Share resources, advice, and encouragement.
• Help others when you can—carry an extra snack, point out a landmark, offer a ride.
• Respect personal space. Not everyone wants to hike or talk every day.
• Be mindful of noise, especially at shelters and campsites.

The trail community is one of the most rewarding aspects of end-to-end hiking. But solitude is equally valuable. Learn to enjoy your own company.

6. Adapt and Pivot

No plan survives first contact with reality. Weather, injuries, supply delays, and personal setbacks will occur.

• If you’re behind schedule, don’t panic. Adjust your resupply points or take a zero day.
• If you’re injured, rest. Pushing through pain often leads to long-term damage.
• If you’re emotionally overwhelmed, take a break. Go to a town, rest in a hotel, call a loved one.

Flexibility is your greatest asset. The trail doesn’t care about your original schedule. It only cares that you keep moving forward—on your own terms.

Tools and Resources

Trail Guidebooks and Apps

Reliable information is essential. Invest in the official guidebooks for your trail:

• Appalachian Trail: “AWOL’s Guide to the Appalachian Trail” or “The A.T. Guide” by David Miller.
• Pacific Crest Trail: “The Pacific Crest Trail: A Guide to the Pacific Crest Trail” by John W. Morgan.
• Continental Divide Trail: “The Continental Divide Trail: A Guide” by the Continental Divide Trail Coalition.

Apps to consider:

• AllTrails: For offline maps, trail conditions, and user reviews.
• Guthook Guides (now Gaia GPS): Detailed, downloadable trail maps with elevation profiles, water sources, and campsites.
• TrailLink: For connecting trail segments and finding access points.

Always carry paper maps as a backup. Batteries die. Phones break.

Online Communities and Forums

Engage with the hiking community before, during, and after your journey:

• Reddit: r/AppalachianTrail, r/PacificCrestTrail, r/ThruHiking
• Facebook Groups: “Appalachian Trail Thru-Hikers,” “PCT Hikers”
• Trail Forums: Halfway Anywhere, WhiteBlaze.net, PCTA.org forums

These platforms offer real-time updates on trail conditions, weather alerts, resupply tips, and moral support. Many hikers form lasting friendships here.

Gear Retailers and Weight-Saving Tips

Shop smart. You don’t need the most expensive gear—just the lightest and most reliable.

• REI Co-op: Quality gear with a return policy.
• GoLite, Zpacks, Hyperlite Mountain Gear: Specialize in ultralight backpacking equipment.
• Thru-Hiker Gear Swap Groups: Buy used gear from hikers who’ve completed their journey.

Weight-saving hacks:

• Use a bandana instead of a towel.
• Carry a toothbrush without a cap.
• Use a trash bag as a pack liner instead of a dry sack.
• Share tent stakes with a hiking partner.
• Use a smartphone as a camera and GPS to avoid carrying extra devices.

Training and Nutrition Resources

• Books: “Ultramarathon Man” by Dean Karnazes, “Born to Run” by Christopher McDougall
• Podcasts: “The Thru-Hiker Podcast,” “The Long Trail Show”
• Websites: TrailCondition.com, Backpacker.com, REI Co-op’s Hiking Tips

Use these to refine your training, diet, and mindset before you step onto the trail.

Real Examples

Example 1: Sarah, 32, Completes the Appalachian Trail in 5 Months

Sarah, a software engineer from Colorado, had never hiked more than 10 miles in a day before deciding to thru-hike the AT. She trained for eight months, losing 15 pounds and building endurance through weekend hikes and stair climbing. She started at Springer Mountain in March, following a northbound schedule.

She mailed resupply boxes every 5–7 days to post offices in towns like Harpers Ferry and Damascus. She used Guthook Guides for navigation and carried a Garmin inReach for emergencies. After 147 days and 2,190 miles, she summited Mount Katahdin. She lost 30 pounds, gained confidence, and returned to her job with a new perspective on work-life balance.

Example 2: Marcus and Elena, Flip-Flopping the Pacific Crest Trail

Marcus and Elena, a married couple in their 40s, chose to flip-flop the PCT to avoid snow in the Sierra Nevada. They started at the Oregon-California border in June, hiked north to Washington, then flew back to Campo and hiked north again. This allowed them to avoid extreme heat and snowpack simultaneously.

They used a combination of mail drops and store buys. They carried a hammock and a lightweight stove. They documented their journey on Instagram, inspiring hundreds of followers to consider long-distance hiking. They finished in 168 days, with only one day off due to a minor ankle sprain.

Example 3: Jamal, 68, Completes the Continental Divide Trail

Jamal, a retired teacher from Texas, became the oldest person to complete the CDT in 2022. He hiked 3,100 miles over 7 months, averaging 12 miles per day. He used a walking stick for stability and carried a heavier pack due to medical needs. He relied on trail angels for rides into towns and received support from local hiking clubs.

His story proves that age is not a barrier—preparation and determination are. Jamal now speaks at senior centers about staying active and pursuing lifelong goals.

Example 4: The “Thru-Hiker” Who Quit at 500 Miles

Not every journey ends at the summit. One hiker, known online as “LostPacer,” began the AT in April with a goal to finish in 6 months. By mile 500, he was physically exhausted and emotionally drained. He took a bus to a nearby town, rested for a week, and decided to return home.

He later wrote: “I thought I was failing. But I learned that quitting doesn’t mean you’re weak. It means you listened to yourself. I’ll try again—when I’m ready.”

His honesty resonated with thousands. Completion isn’t the only measure of success. Sometimes, the journey itself is the victory.

FAQs

How much does it cost to hike a national trail end-to-end?

Costs vary widely but typically range from $5,000 to $8,000. This includes gear, food, transportation, permits, and emergency funds. Gear can cost $1,500–$3,000 upfront, but many hikers buy used or borrow. Food averages $1–$2 per mile. Transportation to and from the trail adds $300–$800. Reserve at least $1,000 for unexpected expenses.

Do I need to be in peak physical condition?

No. You don’t need to be an athlete. But you must be prepared for sustained physical effort. Most successful thru-hikers start with moderate fitness and build strength on the trail. The key is consistency, not speed.

Can I hike with a dog?

Some trails allow dogs, but with restrictions. The Appalachian Trail permits dogs with leash rules in certain areas. The Pacific Crest Trail allows dogs but prohibits them in some national parks. Check each agency’s policy. Dogs require their own food, water, and gear. Consider their endurance and safety.

What if I get injured?

Rest. Seek help. Use your satellite communicator to call for assistance if needed. Many hikers take a few days or weeks off to recover. Some return to the trail; others choose to end their journey. Neither decision is a failure.

How do I handle bad weather?

Be prepared. Carry waterproof gear. If storms are forecasted, delay your start or find shelter. Never hike in lightning, high winds, or flash flood zones. Rain is inevitable—embrace it. Dry your gear daily.

Is it safe to hike alone?

Yes, if you’re prepared. Most trails are safe, and the hiking community is supportive. Always carry communication devices, share your itinerary, and trust your instincts. Avoid risky areas after dark.

What’s the success rate for end-to-end hikes?

About 20–30% of those who start complete the entire trail. Many quit due to injury, financial strain, or personal reasons. But those who finish often say it was the most meaningful experience of their lives.

Can I do it if I’m not young?

Absolutely. Hikers in their 50s, 60s, and even 70s have completed major trails. Age brings wisdom, patience, and resilience—qualities that matter more than speed.

How do I get back to my car after finishing?

Plan ahead. Arrange a ride with a trail angel, use a shuttle service, or coordinate with a friend. Many trailheads have local transportation options. Don’t assume your car will still be there after six months—check parking regulations.

What’s the best time of year to start?

It depends on the trail. For the AT, northbound starts are typically March–April. Southbound starts are June–July. For the PCT, mid-April is ideal. For the CDT, late May–early June avoids snow in Colorado. Research current conditions each year.

Conclusion

Hiking a national trail end-to-end is more than a physical feat—it is a profound act of commitment, self-reliance, and connection to the natural world. It strips away the distractions of modern life and reveals what truly matters: resilience, adaptability, and the quiet strength found in each step forward. The trail doesn’t reward speed or fame. It rewards perseverance.

Success isn’t measured by how fast you finish, but by how deeply you experience the journey. You will face doubt, pain, loneliness, and wonder. You will meet people who change your life. You will see landscapes that will stay with you forever.

Start with research. Train with purpose. Pack light. Move steadily. Listen to your body. Respect the land. And when you reach the end, whether it’s Katahdin, Mount Baker, or the Mexican border, know this: you didn’t just hike a trail. You transformed yourself.

The trail will always be there. But your chance to walk it—fully, intentionally, courageously—is now.