Solo Female Thru-Hiking: Sisterhood of the Traveling Baddies
Empowering Insights and Essential Tips for Women Thru-Hiking Alone
If you engage with thru-hiking content online (especially as a woman) you’ve probably witnessed the same algorithm-induced rabbit hole.
One tragic outdoor rec story gone wrong after another, wrapped in salacious packaging, devoured by commenters eager to assign blame…
“Why would she go out there alone?” “Reckless.” “Should’ve known better.”
The truth behind traveling solo is, according to the almighty algo, less headline-worthy. It’s a powerful message nonetheless: the vast majority of solo female hikers are not just “safe”. They are thriving. Sharing knowledge, shaping best practices, and quietly redefining what strength looks like in the backcountry.
And yet, this endless loop of fear-based storytelling does more than distort the truth. It builds a wall between women and the wilderness—between beginners and the possibility of becoming hikers at all. When the loudest voices online say solo travel is foolish, irresponsible, or dangerous, many turn away before they even lace their boots. And that’s the real loss.
We’ve all made mistakes outdoors: brought too little water, misread a map, pushed a bit too far. The difference isn’t that we’ve never messed up. It’s that we learned, adapted, and kept going.
Embarking on a thru-hike as a solo female is no small choice.
It requires a substantial amount of preparation, courage, and sacrifice. However, in recent years, more women than ever are hitting the long trails – nearly half of all thru-hikers in the 2024 season identified as women.
From early trailblazers like Grandma Gatewood hiking the Appalachian Trail in Keds to modern record-setters like Tara Dower, women have proven that we belong in backcountry. If you’re preparing for your first solo thru-hike, you’re in great company and on the cusp of an empowering experience. This guide weaves together expert insights, personal stories, and hard-earned lessons from experienced female hikers to help you hit the trail with confidence.
How Do I Stay Safe as a Solo Traveler?
Safety is often the first concern for solo women on trail. We grow up hearing “never walk alone at night”, so naturally friends and family ask: “Is it safe to backpack alone?”. The short answer: with the right precautions, absolutely. In fact, many female thru-hikers say they feel safer deep in the wilderness than in their own hometowns.
As thru-hiker “Wrong Way” quips, “I feel much more confident being alone on trails than I do on sidewalks. I think that most people in trail settings truly and absolutely want to see each other succeed.”
The statistics back this feeling: violent incidents on long trails are exceedingly rare, and you’re far more likely to encounter danger from terrain or weather than from another person. Staying safe starts with the same essentials as any backpacker – navigation, situational awareness, and preparation – plus, a little dose of intuition. Always carry a map and compass (and know how to use them) as backup for your phone’s GPS. Download offline maps (Gaia GPS, AllTrails, etc.) but also bring paper maps and a compass, since phones can die or fail in bad weather. Before you set out, leave your route plan with someone you trust, and consider hiding a note with your itinerary in your car (under a floor mat or in the glove box) for search-and-rescue – just in case.
Equally important is listening to your gut. If a situation or person gives you bad vibes, honor that feeling. Don’t worry about being polite – “I am an advocate for being rude, standoffish, and lying to people while backpacking if needed,” writes one female thru-hiker bluntly. You don’t owe anyone your trust.
Experienced hikers suggest having a few “exit” excuses ready if you need to turn someone down. For example, if a stranger offers unwanted company or a ride, do not hesitate to say no. You can always say you’re meeting a friend down the trail, or suddenly remember you “left something behind” and need to backtrack. As thru-hiker “Peg Leg” recalls, she once ignored her uneasy gut and accepted a ride that “was one of the scariest hitches I’ve ever been in… I was fearful the entire time… Nothing happened, but remember, you can always decline a ride!”.
The bottom line: safety > niceties.
It’s okay to hike away or camp elsewhere if anyone makes you uncomfortable.
Proactive Steps for All Those Who Wander
Being proactive about safety will boost your confidence. Carry the protection that makes you feel at ease. For some, that’s a small knife and a whistle; for others, a canister of pepper spray or bear spray within easy reach provides peace of mind. (“I still carry pepper spray and a small knife accessible… No, I don’t and will never carry a gun,” notes one veteran female hiker.) Many experts don’t recommend firearms for backcountry self-defense unless you’re highly trained, as a gun can create new risks. Remember that a loud whistle and your voice can also be powerful deterrents – don’t hesitate to make noise if you feel threatened.
On the move, simple habits can enhance your safety without dampening your solo experience. Stay alert and present, especially near trailheads or road crossings. Acknowledging other hikers with a quick “hello” is actually a safety tool, too. As Kate explains, making brief eye contact and greeting people means others will be more likely to remember seeing you, which could help if you (or someone else) ever went missing.
Finally, don’t let fear-mongering deter you from your adventure. “Don’t let stories of women being victims of violent crimes in the outdoors dissuade you… Long-trail violent crime data covers an exceptionally uncommon occurrence,” thru-hiker Katie Jackson writes. The vast majority of trail days are filled with positive encounters or simply blissful solitude. By learning basic wilderness skills – navigation, weather awareness, first aid – and trusting your intuition, you’ll be prepared to handle the real risks (like sudden storms or a twisted ankle).
Trail Community: Solo, Sure, But Not Alone
One beautiful paradox of solo thru-hiking is that although you start alone, you often finish with a trail family. The long-distance hiking community is famously welcoming. “I think that most people in trail settings truly and absolutely want to see each other succeed,” Wrong Way observes. Women hikers, especially, tend to look out for one another on trail – an instant sisterhood forged by shared challenges. “One of my favorite things about being a woman who hikes is belonging to an incredible community of dedicated, tough, and empowered women,” writes Ellie, a backpacking guide who completed the AT in 2023. Even if you start your thru-hike solo, you’ll meet others at shelters, campsites, water sources, and trail towns. Swapping stories over dinner or leapfrogging each other for days, you may form deep bonds.
Don’t be afraid to make friends on trail – you can camp together or hike in loose groups when desired, and go solo when you crave solitude. As hiker “Lady Scout” discovered on the PCT, even after her initial hiking partner left, “At a certain point on a thru-hike, the only people around you are other long-distance hikers. The community gives a sense of comfort.” On popular trails like the Appalachian Trail, you might actually have to seek solitude at times, since there are so many fellow hikers. The flip side of that abundance is a built-in support network. Knowing that other hikers “have your back” can be hugely reassuring, even if you’re independent most of the time.
Many women find a “tramily” (trail family) on long hikes – a supportive crew that looks out for each other and shares in the journey.thetrek.cothetrek.co
Beyond the trail, there’s a vast online and off-trail community of female hikers sharing wisdom and encouragement. Social media groups, forums like Women of the Appalachian Trail, and blogs/newsletters (sup!) are great places to ask questions and learn from others’ experiences. You’ll find women who have thru-hiked while pregnant, women who started in their 60s, women of marginalized communities building inclusive hiking groups – a rich diversity of voices all cheering you on. As one motto goes, “Empowered women empower women,” and that spirit runs strong in the hiker community. Don’t hesitate to reach out to a blogger you admire or strike up a conversation with that solo female hiker you meet at the hostel; chances are, she’ll be happy to share advice or simply validate your feelings.
👇🌟 Your Turn!
Have a favorite trail story, solo hiking tip, or gear recommendation? Drop it in the comments—your insight might inspire someone’s first adventure!
The trail community also includes Trail Angels and kind strangers who help hikers out. Many towns along major trails have locals who offer rides (shuttles or friendly hitchhikes), maintain water caches, or even host hikers for a shower and meal. Accepting generosity from strangers can be a beautiful part of the solo hike experience – it reminds you that people can be wonderfully good. Of course, exercise normal caution (as discussed in safety sections) and stick to verified trail angels or those with good reputations among hikers. But know that you’re stepping into a larger family of adventurers. As Heather Anderson eloquently puts it, “People of varying walks of life, ages, and means come together in search of a shared goal… This community extends far beyond the bounds of the narrow thread of trail we walked together.” The friendships you form out there can indeed last a lifetime, connected by the indelible memories of mud, blisters, sunsets, and summit triumphs shared.
Sisterhood of the Traveling Baddies
As you prepare for your first solo thru-hike, take heart that thousands of women have done this before you, each with their own fears and doubts, and they are rooting for you. In the words of one veteran, “We must destigmatize this nearly universal experience” of women adventuring confidently outdoors. The more we share our stories and tips, the more we lift each other up. So here is your reminder: you are brave, you are strong, and you are capable – more than you even know. The trail will prove it to you.
Hiking solo as a woman can be incredibly empowering: you’ll learn that you can thrive in the wild on your own terms, navigate literal and figurative mountains, and find peace in your own company. Yes, you’ll also learn to deal with gross blisters, scary thunderstorms, and the occasional awkward encounter – but those become footnotes in a much larger story of accomplishment.
As one solo hiker wrote after finishing her trek, “It proved to me that I could do anything. Now, whenever life gets hard, I remind myself: I walked from Georgia to Maine – I can handle this.”
Pack your bag, prepare well, then step onto the trail with confidence. There is a whole community of solo female badasses in your corner, some ahead of you leaving footprints to follow, and others behind you, inspired by your example. As the miles unfold, you may find that being a “solo” female hiker is paradoxically the most connected and supported you’ve ever felt.
👉 [Stay tuned for Part 2: Health, Gear, and Trail Resilience for Solo Women]