Hiking Tips for the Older Crowd

When Todd and I were younger, we really didn't think about whether we could do something. We picked a route on a map, packed our stuff and went. We both enjoy moving our bodies so taking an extended trip just meant we were going to move our bodies a bit more than usual. But in the last few years we give more thought to what we take on. 

Todd took six weeks to cross the country by bicycle last year at 60 years old. He spoke about concerns about his body holding out a lot less then I did, but I know aging was on his mind. This summer, at 57, I decided to walk the Kerry Way on my own. This is a much smaller adventure than Todd's but I thought a lot about how my body would handle a 40-lb pack for 10-20 miles a day. 

Two 50+ friends of ours have been hobbled by plantar fasciitis. At 60 my brother ruptured his achilles playing pickle ball. Todd just had knee surgery. I've had three wrist and one thumb surgery in the last five years. Before that some broken ribs, five concussions, knee surgery and sundry other boo boos. I have not been reckless. I like to think of myself as someone who enjoys running on all pistons sometimes. It feels good and, I've paid a price. 

The changes in my body as an athlete these past few years have been significant. The post-menopause body is a different body! My muscles seem strong as ever but my joints and connective tissue seem to have less lube in them. Little pains grow into bigger ones if I don't take time to stretch and rest.  Ignoring pain is a bad idea at this age. So, I decided this trip would be an exercise in listening to my body and taking care of myself. 

I am happy to say that I was successful. I hiked over 210 miles in three weeks with only one blister and no injuries. I never had to take a full rest day, but I rested a lot a long the trail. 

Finally, I found out that I was one of very few people who carries all their stuff on the Kerry Way. Most people have their gear ferried to then next B & B. I like hiking with it. I like how it slows me down, but many people would prefer to go lighter!

Here are my takeaways. I hope they are helpful to you:

1. Knee Health: Knee pain can end a trip. If the route is hilly, be prepared for soreness.
1. Strengthen your knees before you go. Here are the exercises I did due to some clues I would have some patella tracking issues.
2. Buy a generic knee brace to bring in case you have issues. Patellar tracking issues are common on long hikes. I used this on two long days after feeling some sharp pain. I upped my stretching and knee exercises at night and it went away. (No need for any hinged supports -- just a hole over the knee cap)
3. Stretch, stretch, stretch. Hamstrings, quads and IT Band. Many times a day.
2. Footwear: Spend 80% of your prep time on finding the right footwear.
1. Begin a few months before you leave and take your time to buy boots. Buy a membership at REI so you can return any boots, even those you try outside. 
2. Know your terrain: The Kerry Way and many other long walks can spend a good amount of miles on asphalt. It also goes through very wet lands. So, this boot needed to cushion my foot like a running or walking shoe, be waterproof, and have a strong footbed to hike over rocks. I took home and tried out 6 different boots before I chose the ridiculous looking Hoka Kaha 2 GTX. I loved these boots. Super waterproof yet not clammy or hot. And actually got my one blister from the day I wore my sandals on the beach.
3. Foot Health: Tend to your feet every day.
1. Prevent plantar fasciitis. Because of my friends' experiences I was very concerned about plantar fasciitis. Once this takes hold it can take a year to recover. I followed the advice here. I stretched calves and my feet several times a day..
2. Listen to your feet:  During this trip I learned that arches can collapse with age, causing all sorts of  problems. I knew my feet had become flatter and so when my right foot and ankle started to hurt I inserted some sheep's wool I had found under the arch of insole. I didn't experience any more pain on the trip! This is what happens when I listen to my body.
3. Take off your boots: Once every 7 to 8 miles I would take off my boots and socks, lay out my socks to dry, splay my toes out wide a bunch of times, and massage my feet. (Here are a handful of great exercises) Wow. How good it feels to start out again on the second half of your day with fresh feet!
4. Keep your toenails closely clipped. Don't forget to bring them!
5. I used Glide for toes to prevent blisters. I rubbed it on potential hot spots and it worked like a charm. Good for any chafing that might develop elsewhere too!
4. Sleep: Old muscles need longer to recover. 
1. Bring ear plugs and eye mask. Due the hot sun I needed to get up early, but the late sunset made that hard. Luckily I had a very effective eye mask.
2. Bring a sleep aid: I brought Hydroxyzine, a very light hitting anxiety med that helps you sleep without having a hangover of any kind. It's not addictive. I used it maybe 4 times and it delivered at crucial times.
5. Diet: I had a ton of energy and felt great the whole time. And, I am one of those annoying people who will tell you that not eating gluten or refined sugar makes a huge difference for me. Other people, like Todd don't seem to be impacted.
1. Decrease or eliminate gluten: Elite athletes will often give up gluten for big events like the Tour de France because it increases inflammation. In our day to day lives, gluten might not be a problem, but if you are 57 and taxing your joints every day consider giving up or going light on gluten.
2. Hydrate: I drank about 2 1/2 liters on the trail every day and another liter or two off the trail. When your muscles work all day a lot of cellular waste is created. If we do not hydrate, that waste can contribute to kidney stones, sore muscles, and more. I am no expert, but I know how important water is for the aging athlete!
3. Maintain Calories but don't overdue it: I find that refined sugar makes me feel shitty. Really shitty. I think our bodies do not like it. So I do not eat it, just honey and maple syrup, brown rice syrup and agave.
   Here was a typical day for me:
1. Breakfast: Two eggs, yogurt, fruit, granola, Irish GF soda bread
2. Lunch: Almond butter, cheese, figs, apple, GF soda bread or other GF substrate.
3. Snack: GoMacro Bars (huge fan) The Maple one is the densest! 
4. Late day boos: Stinger Goo
5. Dinner: Chicken or Lamb, potatoes, carrots, salad, pint of Guiness
6. Good Gear: My favorites for the Kerry Way trip:
1. The Hoka's mentioned above.
2. Orvis Sun Hoody - essential!
3. REI "flash gaitors"
4. Darn Tough Socks - I like the ones with special cross support that prevents any sock movement/bunching.
5. LL Bean Water Repellant Cresta Hiking Pants - Loved these pants even in the heat. 
6. Wool Shirt from Duckworth - Wool is the way to go. Less odor and is comfortable in all temperatures.
7. REI Trecking Poles - These made a huge difference in my ability to hike far
8. Well Fitting Pack - I am 5' 9" but have Small sized Gregory pack because my waste is so short. This is hugely important because it's essential to be able to shift the weight from your hips to your shoulders - back and forth. I had not hot spots on hips. Seek professional help to fit yourself with a pack. Also, create modifications at home. I cut out two sleeping pad ovals to pad the shoulder straps where my collar bone has become more pronounced. It was perfect.

In the end I spent about $700 on gear for this trip, but I was due to replace a lot of stuff.  Next time I would bring a Life Straw or other easy water filtration system. Water weighs a lot! I enjoyed my shopping and preparing because I started early. REI seems to cater to older folks and found their staff extremely knowledgable and kind. 

Let me know if you have questions!

Annie