One of the worst things you can do when starting your thru hike is over do it physically. You need to start out slow and build up your "hiking legs" so that you do not hurt yourself. Injuries such as shin splints, IT band inflammation, and more can all occur from hiking too far too fast.
I have heard this all throughout my planning, and actually figured it out the hard way on my section hike in October. I tried a 20 mile day on day 3 of the trip and was rewarded for it the next day with IT band issues, leading me to a hotel room for some ice and rest.
I have decided to stick to the following plan to start my thru hike at avoid injury and allow my body to get into hiking shape before tackling higher mileage days.
Easy, controlled start, less than 13 miles per day:
Day 1: Amicalola Falls State Park to Springer Mountain - 8.8 miles
Day 2: Springer to Horse Gap - 10.5 miles
Day 3: Horse Gap to Woody Gap - 10.5 miles
Day 4: Woody Gap to Neel Gap and Mountain Crossings (resupply) - 10.7 miles
Day 5: Neel Gap to Poplar Stamp Gap - 12.9 miles
Day 6: Poplar Stamp Gap to Cheese Factory Campsite - 12 miles
Day 7: Cheese Factory to Dicks Creek Gap and Top of Georgia Hostel (resupply) - 13 miles
Day 8: Dicks Creek to Muskrat Creek Shelter - 11.8 miles
Day 9: Muskrat to Carter Gap Shelter - 12.5 miles
Day 10: Carter Gap to Rock Gap Shelter - 12.1 miles
Day 11: Rock Gap to Winding Stair Gap and Franklin, NC (NERO, resupply) - 3.8 miles
Day 12: Winding Stair to Wayah Bald Shelter - 10.2 miles
Day 13: Wayah to Wesser Bald Shelter - 10.6 miles
Day 14: Wesser to Nantahala Outdoor Center - 5.9 miles
This plan puts me at 9.8 miles per day for the break in period, which is ample time to get into hiking
shape. I have hiked this section before and know what to expect from the trails and how difficult they are.
Don't get too attached to a group. Hike at your own pace to
avoid injury and take your own breaks.
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