Newbie 1st Backpack Hike Issues

[Boo-Yah]

OK, been dreaming of hiking at least a week on AT next spring or summer. So I thought I better start getting ready for it with some smaller hikes and gear purchases.

I am 53 years old, fair shape I guess (I lift, run, ride bike periodically), little overweight, 6'4" 255, and not very flexible - I might add.
I also have foot issues, very narrow feet and high arches and midfoot, suffered through planar faceitis over last sevral years, orthotics with arch supports has remedied this for most part.

OK, that kind of sums me up.

Bought me some Keen Durand Hiking shoes, bought size 14, I usually wear 13 in gym shoes, but when I tested them at REI and step down the rock thing, seemed like a lot of pressure on smaller toes, so I upsized to stop that. Bought Keen instead of other brands because it seem to give my forefoot comfortable room even though I have narrow feet, others seemed to be tight.
Problem with all brands is I seem to have some heal slippage, because I have such narrow heels and with orthotic insert, it raises my heel up a little which makes it more apt to slide.

Backpack, I bought a Gregory 65l backpack, got it fitted and it works pretty well I think. 1st back pack I have ever used. I put about 25-30lbs in it today, to get feel of load and fit.

TODAY - I went for a 4 mile hike with my new gear, moderate climbs, no more than 150 ft ascents or descents. It was about 91 heat index, but not that bad under canopy.
I say this because by half way, I thought was going to die! LOL My hips, and glutes were cramping on climbs, heart rate was through the roof. Shoulders were beginning to wear down, getting really tight, I was able to alleviate some of this by simply releasing shoulder straps a little, but that put all pressure on lower back, and it was getting really tight. But biggest issue was glutes and hips were killing me.

Shoes did better than I expected, I walk the 1st mile without my orthotics, foot did not slip much at all. But it seemed the farther I went the looser the shoe got, I can't seem to be able to tighten the low cut up enough to stop all slippage. The toe room was comfortable, but my foot would slide quite a bit to side if going down hill or slipping on rock and foot happened to move to side real fast....I don't know if this is normal or should I have tighter shoe. I felt my forefoot being able to move around quite a bit, need to know if this is OK. It seemed shoestrings loosened during hike, despite me tieing them as tight as possible with double knot. Also I put orthotics in after 1 mile, and it seemed to help stablility and a little knee pain I was having, but did create looser fit. I will say my heel seems to slide up only about 1/4 to 3/8 of inch, seems to have more play though side to side.
I will add that I had no hot spots or anything near a blister today, other than just real tired feet.
WP shoes stayed dry throughout hike, despite very wet muddy trail, and 1 hour of rain.
4 mile hike took me 2 hrs, 37min including about 5 short breaks, 1st one I enjoyed and wanted to see overlook, last 4 were for survival .

Questions
1. What about shoes? Does this sound normal, will I face major issues on longer hikes? Any suggestions for narrow feet with high arches? I am going to go tomorrow and try to get thinner arch supports made that wont push foot up as high.
2. Glute and hip issues? This made the trip miserable at times, heart rate you can rest and bring down, cramping butt resumes on very next incline. I am figuring some of this is flexibility, I have been stiff and inflexible all my life.
3. How much of this will pass as I hike more? I realize I am not in hiking shape by no means, but I need some ideas from others who have been there and what I need to do to prepare for future AT?
4. Lower back got really tight, few spasms, shoulders too, what should I do to prepare more for that issue?
5. Is it crazy to think if i have that much issue with 150ft ascents that I could even consider doing Smoky Mtn hike next year at my age, hard to rest climbing a mtn?

Any other suggestions are greatly appreciated!

By the way, I also wore Marino wool socks, now those are well worth money, super!

[changed]

If you're having that many issues with such a mellow walk, you might want to reconsider. That, or take up yoga classes between now and then. Really.

[Maui Rhino]

How much walking do you do in your daily life? Increasing your daily steps will help condition your glutes and hips, and cut down on that soreness. Biking is a weight-supported activity and doesn't use the same muscles as walking. Stretching is also good for your muscles, as well as your overall health and well-being. Most important is that you have started to get out and hike.....Now keep it up.

[nsherry61]

Most issues will go away with fitness and continuous tweeting and expermenting. DON'T GIVE UP! Cramping in hot weather may be electrolight balance issues. Add some salts to your water. Potassium and calcium shortage can be a cause of cramping/spasms.

[Feral Bill]

How much weight was in your pack? You may want to start light and work up to a it more weight.

[Siestita]

Boo-Yah--Have you done much car camping along with day hikes in the Smokies or elsewhere in the Southern Appalachians? If not, consider doing that for a few days, perhaps during a long weekend. Sometime in September when things have cooled down a bit might be even better for you to enjoy, weather wise. Starting out hiking or backpacking amid mild temperatures, at the time of year when rain is least likely to fall, makes sense I think.

Day hike at a leisurely pace, maybe a little slower then you went today, in the shoes that you have described, but carrying in your pack far less then the 25 to 30 lbs. that you hauled today. As an alternative to the Smokies, consider car camping and day hiking in the Mount Rogers National Recreation Area/Grayson Highlands of Southwestern Virginia, another beauty spot where relatively high elevations (by Appalachian standards) cool things down considerably, even in mid-summer.

Have you day hiked much here in the Kentucky in the Daniel Boone National Forest? Stretching southward there from near Morehead, the Sheltowee Trace continues for over 270 miles to Red River Gorge, Natural Bridge State Park, and Cumberland Falls State Park, before terminating in the Big South Fork National Recreation area in Tennessee. Right now its nearly as hot along the Trace as it is where you and I live, in Georgetown and Frankfort respectively. But, from early September through October that will be a great place to backpack or take day hikes.

[Siestita]

"So I thought I better start getting ready for it with some smaller hikes and gear purchases."

Because White Blaze attracts many long distance section hikers and many goal focused thru hikers, while reading posts here one can overlook several realities. Camping out in the woods, away from roads, can enjoyable even when the distances that one covers are relatively short and the walking pace leisurely. And, its possible to begin backpacking without spending very much money on equipment. For example, when, as a cash strapped student, I first took up this hobby 43 years ago I could barely afford to buy a sleeping bag and pack. So, for some years my backpacking "shelter" was just a makeshift tarp, consisting of a large piece of plastic , some cord, and some aluminum tent stakes. More recently I've sometimes showed Boy Scouts how to assemble and use similar equipment, taking them out with it at times and places that I knew would not be "buggy".


Backpacking stoves are fun to collect and play with, but for most beginners it is not really necessary to carry one. Many hikers manage to backpack enjoyably going "stove-less/cook-less"". Also,if he or she wants to do so, that person can get through a two night weekend outing enjoyably consuming "regular food", items purchased in route to the trail at a fast food restaurant or the deli section of a supermarket. Or, one can cook effectively just by burning alcohol in an empty Fancy Feast cat food can. A hiker does not necessarily need to have a special stove and titanium pot to backpack, nor are pricy "high performance" clothing items needed to safely hike amid favorably "forgiving" weather conditions.

So, rather than waiting until next summer to go backpacking, why not try doing it sometime this Fall, slowly walking in at least a couple of miles from your car and then spending a night or two becoming accustomed to "living in the woods". There are some good places to do that located within just two or three hours drive from Georgetown.

If you go backpacking with me I guarantee that the pace walked will be relaxed, averaging just one mile per hour. Age, temperament and perhaps also lingering effects from my having had polio as child slow me down these days, but I still love camping outdoors. And, I have some extra gear that you could use, including cooking stuff, a sleeping bag, a pad, and a tarp that is large enough to keep even a 6"4' giant dry if it rains. Send me a White Blaze personal message if you are interested.

[Siestita]

Boo Yah--Here is a resource that you might find helpful. Kentucky's Sierra Club sponsors group hikes, backpacks, and other outdoor events. And, they occasionally present a "backpacking class". Kentucky's Sierra Club has weekend backpacking trips scheduled in August , September, and October. The October 17-18 trip is for just one night. Apparently its designed to accommodate "beginners", including people who have participated in evening class sessions that will be held in Lexington about backpacking. Those will take place Oct. 6, 8, 13, and 15. I'll provide a link below. Also, this information can be accessed by googling: Sierra Club Cumberland Chapter Outings Calendar.

http://kentucky.sierraclub.org/getou...p#.VbcsKPlEN8E

[illabelle]

I second the recommendation to do some daily stretches. Practice good posture. Do a lot of hiking. If possible with the time you have available, hike in the morning/evening and avoid that 91° afternoon sweltering heat. There's no shame in covering only 4 miles. You've got to work up to it. If you haven't been hiking much at all, you'll need to work on both distance and carrying weight. Might be easier to do them separately at first - 5 miles w/ no pack, 2 miles w/ pack, gradually increase distances.

There's no reason a person your size without a physical disability couldn't carry 30 pounds or more for a long distance, but it does take some time for your body to adjust to backpacking. You seem to be well tuned-in to what your body is telling you. That's a great place to start.

[Boo-Yah]

I was probably a little overzealous yesterday. I am in decent shape in other areas, I can easily bike 20 miles, swim 400 meters, run couple of miles, 5k if I had to, bench 270lbs, BUT legs are not proportionally as strong, and walking up hills always has been tough. Without pack I have done a couple of miles in woods with average effort
I do plan to do day hikes on weekends, red river gorge very soon
I may have middescribed hip issues, more like tight muscle spasm, than muscle cramps

[Boo-Yah]

How does shoe fit sound comparitely?

[Moosling]

As others have said Stretches are super important, try laying on your back with one leg crossed over the other and pull your leg up towards your chest, then do the other leg.

This is a hard stretch to do but its totally worth it, it will loosen your lower back and your glutes big time! Trust me on this I learned it after being in a hospital bed for 2 months.

[Boo-Yah]

Sounds good Siesta, I'll try to figure out messaging on White Blaze, thanks for offer

[Boo-Yah]

Yoga classes and stretching is a must, I am very very tight, always have been, especially in hips and hamstrings

[Boo-Yah]

Never done much walking, always preferred to jog rather than walk. And usually when I jog or walk it is relatively flat land or track.

[Boo-Yah]

I am a football coach, talked to my trainer yesterday and he gave me some glute and IT band stretches, will start working on them daily.

[Boo-Yah]

If you're having that many issues with such a mellow walk, you might want to reconsider. That, or take up yoga classes between now and then. Really.

Yoga classes and stretching is a must, I am very very tight, always have been, especially in hips and hamstrings

[Just Bill]

Questions
1. What about shoes? Does this sound normal, will I face major issues on longer hikes? Any suggestions for narrow feet with high arches? I am going to go tomorrow and try to get thinner arch supports made that wont push foot up as high.
2. Glute and hip issues? This made the trip miserable at times, heart rate you can rest and bring down, cramping butt resumes on very next incline. I am figuring some of this is flexibility, I have been stiff and inflexible all my life.
3. How much of this will pass as I hike more? I realize I am not in hiking shape by no means, but I need some ideas from others who have been there and what I need to do to prepare for future AT?
4. Lower back got really tight, few spasms, shoulders too, what should I do to prepare more for that issue?
5. Is it crazy to think if i have that much issue with 150ft ascents that I could even consider doing Smoky Mtn hike next year at my age, hard to rest climbing a mtn?

1-https://www.google.com/search?q=lacing+techniques+for+running&rlz=1C1GGGE ___US635US635&espv=2&biw=1083&bih=751&tbm=isch&tbo =u&source=univ&sa=X&ved=0CDoQsARqFQoTCOj0xr3p_cYCF UMYkgodh3IPQA&dpr=1

Hopefully this link works right- should take you to several versions of different lacing techniques for shoes. Play with a few of them- great for fine tuning the fit when you've found that near perfect shoe. They won't make a bad shoe good, but they can make a good shoe great.

2- I think mainly your issue is just not walking much. Different muscles. I can outwalk all my running friends but couldn't touch them on a 5k. I can walk further in a day than I can bike ride. Sitting on the seat kills my ass. Specifically- hip abductors machines should be added to your gym time to help you build those muscles quickly.

3- Simply adding some evening walks around the block will do a ton for you. Think of it just like running, you wouldn't enter a 10k off the couch... that's basically what you did. And added your body weight and pack weight to the challenge.

4- Overall, Pilates would help you quite a bit. With all the bike riding you probably don't have a very developed core. Pilates is core focused, as well as building general flexibility. A bit more sport specific than yoga IMO. At the gym; shoulder shrugs and military press will give you the fastest results to build some shoulder muscles up for the pack. You can also do weighted arm swings and flys if you are gym focused.

5- No, you just need to prepare. Being a flat lander I get my butt kicked whenever I go east or west, there just aren't any climbs in my normal walking that compare. Take it easy. At the gym, an incline treadmill and stair machine help a ton.

[Another Kevin]

Hey! to WhiteBlaze, and congratulations on becoming a backpacker!

(Because if you've toted your gear into the woods and spent a night there, you're a backpacker. Compared with that, all the rest of what we yammer on about here is just details.)

Ain't no shame in having your first trip be 4 miles. When I take people on their first backpacks, I typically plan an in-and-out or short loop to a campsite, no more than 1-2 miles off the road. That way it's easy to get back to the cars if anything goes wrong. I also recommend that people try out their gear in the back yard or car camp with it (nothing says you can't pitch a backpacking tarp at a car campsite!) before trying to make miles with it on their backs.

Is that pack fitted correctly? At 6'4", you're probably really long in the torso. If it's too short, what is going to happen is that you're going to have to lengthen the ladder straps too far to get it to rest on your hips, and then it's going to sway like anything. It'll kill your hips trying to keep it in balance. You'll also have the sternum strap right up at the base of your neck, which isn't comfortable, and you'll have the remaining weight right on top of your shoulders, because the load lifters won't work. The weight of the shoulder yoke, with the lifters adjusted right, rests on your collarbones and not on your shoulders. Get it doublechecked by someone that knows how to fit a pack. Most experienced hikers do. A great many clerks at outfitters' stores do not.

Also, if you have the Baltoro 65, that's a heavy pack - over five pounds. My daughter swears by her Gregory Deva, but I'd find it way too heavy. If you're piling 25-30 pounds of stuff into it, you are talking a 30-35 pound pack weight. That's bearable if you're used to it, but it's heavier than a lot of us want to go. I think I got up to that weight once last fall, but that was starting out with provisions for six days and 2-3 pounds of nonessentials. I often go over that weight in winter, but winter gear is heavy and most hikers don't even get out in winter here Up North.

Those Gregory packs are built to be as comfortable as possible with big loads. In warm weather, most of us don't need big loads. In any case, you can certainly start training hikes with a lighter load. If you're sensible about gear, you won't need anywhere near 30-35 pounds for an overnighter or long weekend, which is what you should be doing until you've worked up to more.

It's sounding to me as if you're charging up those little 150 foot ascents at your normal walking pace. If you're stopping to pant, you're going too fast. (And they add up - if you were going over a roller coaster of little 150 footers, that's just as hard as climbing a mountain.) Don't worry about going slow, even standing still for a second or two on each step ("rest stepping," it's called). The conditioning will come. By the way, if you had as many as 3-4 of those little hills, you're close to my pace, and I've been doing this stuff (as a clueless weekender, not a long-distance hiker) for a long time. I figure 30 minutes to the mile, add 40 minutes for every 1000 feet of elevation change. (Down is just as slow as up!).

If you're concerned with the ability to make miles per day, don't be. That's about how long you can keep it up, not how fast you go. I don't worry overmuch about big mileage. I plan myself nice, comfortable 8-12 mile days, and indulge my vices such as photography and map making.

[glenlawson]

1. What about thicker socks? I find that my feet swell a little as I walk, but you may be different. The lacing pattern could be helpful. If you have a brand of running shoes that work really well, maybe you could try a trail runner in that brand?
2. Keep hiking, maybe next time drop your weight to 10 to 15 pounds. I tend to keep my shoulder straps loose so I can be more flexible around my torso.
3. Backpacking really is different from the other activities. Maybe you should try this trail without weight to see how you do? Is it the different stepping motions that is causing some discomfort until you work up to it?
4. Stretch daily, like you said.
5. Nope, not crazy. People in worse shape than you start at Springer and walk to Maine each year. It may take some time to work out the foot problems. I love my Keens, but you may need a different brand.

I really like hiking poles for some of these issues. They help transfer some of the weight from my knees and hips to my arms. I can really notice the difference at the end of the day.

Sometimes I think we should take some advice from the mountain bikers. There is a trail near here that is considered kind a beginner trail. Another trail is more of an intermediate trail. The common wisdom among mtnbikers is when you can do three loops of the beginner trail without getting off your bike, you are ready for the intermediate trail. Maybe you should adopt that approach. Keep walking around your neighborhood or school. Put on a small pack with a few pounds in it. Then head back to that same trail. Keep at this until either you can hike that trail under those conditions with ease, or you decide that other factors such as foot problems outweigh your desire to backpack.