A Practical Guide for the Average Person to Run the Rim to Rim to Rim (R2R2R) in the Grand Canyon
Rim to Rim to Rim: Yes, It Absolutely Sucked — But I’d Do It Again, and So Should You
The Grand Canyon, if you don’t know (which would honestly be surprising), is one of the most unique and vast landscapes I’ve ever had the privilege to see. It’s a place that draws in everyone—from locals looking for a challenging day hike to international tourists taking photos at rim we all know those tourists. There are backpackers sleeping next to the Colorado river at the bottom of the canyon, day hikers, and then there’s the group of unhinged masochists.
I’m not a runner I never was or claimed to be I just like to hard things every once in awhile and it was pretty clear to me about 10 minutes into this challenge thats exactly what it was
”a hard thing”. This 49.6-mile trek through the Grand Canyon isn’t for the faint of heart or the ill prepared shit it wasnt even for me but yet I did it. Yet, sometimes throwing yourself into something daunting and a little beyond your skill level can make for the best stories. Here’s my rough game plan, what I brought, and what I learned from this adventure.
What Is Rim to Rim to Rim?
The Rim to Rim to Rim is exactly what it sounds like: you traverse the Grand Canyon from the South Rim to the North Rim, and then back again—all in one continuous effort the goal is to do it for the average man or women in 24 hours or less . While many choose to tackle it as a multi-day backpacking trip which is certainly something id like to do in the future , but some brave souls (and maybe a few fools like me) go for it in a single push. Here are the key stats:
Location: Grand Canyon National Park, Arizona, USA
Distance: 43.1 miles / 69.4 km (depending on start and finish points)
Trail Type: Out-and-back
Permit: None needed for a single-day effort (backpacking requires a permit)
Elevation Gain: ~12,030 ft / 3,667 m
Elevation Loss: ~12,390 ft / 3,776 m
Trailheads:
South Rim: South Kaibab Trailhead or Bright Angel Trailhead
North Rim: North Kaibab Trailhead
High Point: North Kaibab Trailhead (8,232 ft / 2,509 m)
Difficulty: Extremely Strenuous and tear inducing
What I Brought
When it comes to endurance efforts like this, gear and nutrition are everything I learned that with the one week of research I did prior to taking this on. Did I have a perfectly curated kit? No. Did it work well enough to get me through the journey? Absolutely im alive aren’t I. keep in mind that this is a pretty traffic trail whether people are just doing day hikes or attempting the same thing. People do this pretty regularly from what I've seen on social media, but the majority of people that do this are usually trained runners and athletes.
Snacks, Hydration, and Miscellaneous:
Tailwind Endurance Electrolyte Powder (Berry flavor)
2 Ultima Mini Electrolyte Packets (Lemon and Blue Raspberry flavors)
nuun Sport Electrolyte Tabs (Fruit Punch flavor)
Squirrel’s Nut Butter (Anti-Chafe)
Burt’s Bees Chapstick (Mint)
1 pack of Chocolate Pocky Sticks
1 Kids Z Bar (Chocolate Brownie)
1 Gomacro MacroBar (Lemon + Lemon)
4 Organic Fruit Strips (Tropical flavor)
1 can of Wild-Caught Sardines
1 can of Wild-Caught Mussels
1 Laird Superfood Bar (Chocolate Mint)
1 pack of Honey Stinger Energy Chews (Cherry Blossom)
4 packs of Maurten Gels
1 pack of Nature’s Bakery Brownie Bites
This wasn’t a definitive “what to bring” list—just what I managed to grab from the store and a few things I thought were tasty. Some of it worked beautifully (shoutout to Tailwind for keeping me hydrated), while other choices could definitely be improved. Do I need sardines and mussels next time? Probably not. That said, they didn’t hurt—both the sodium and the calories felt surprisingly helpful during the trek.
Gear I Used
I believe you could probably tackle the Rim to Rim to Rim with just a pair of running shoes, a backpack, and a simple outfit—if you happen to catch a perfect day with flawless weather. That wasn’t the case for me. I had the pleasure of enduring hail, rain, high winds, and thunder. Because of that, I needed to be well-equipped and prepared with the right gear to handle the unpredictable elements.
Footwear and Clothing
Hoka Speedgoat 5 Trail Running Shoes
Balega Enduro Quarter Socks
Moisture-Wicking North Face Shirt
Patagonia Strider Pro 5” Running Shorts
Patagonia Capilene Cool Hoody
Patagonia Capilene Lightweight Long sleeve Shirt
Outdoor Research Swift Air Cap
Patagonia Houdini Windbreaker Jacket
Outdoor Research Down Jacket UL
Accessories:
Salomon ADV Skin 12 Running Vest
HydraPak 500 ml Stow Bottles
Osprey Hydraulics LT Hydration Bladder
Petzl Actik Core Headlamp (600 lumens)
Garmin Fenix 5 Watch
The aftermath? Let’s just say it wasn’t pretty. My knees and joints were absolutely wrecked—I was sore for a solid two weeks afterward. And my feet? Well, they looked rough. Trigger warning and NSFW alert: there’s a feet pic coming up below, so proceed with caution.
It took me about 16 hours to complete the whole thing. Honestly, I’m not sure where that ranks compared to others, but I couldn’t care less. I ran it at my own pace. When I needed to go slow, I went slow. When I felt like I could pick up the pace, I did. It wasn’t about setting records—it was about getting through it and experiencing the Grand in my own way.
What this whole experience really gave me was perspective. Ultra runners are out here doing this kind of thing regularly, and honestly, it’s mind-blowing. The level of grit and endurance they have is insane. For me, it was a massive slice of humble pie. But at the same time, it was one of the most rewarding experiences I’ve ever had, even with all the soreness and battle scars. Would I do it again? Absolutely. If you're really dying to see the feet pic just keep scrolling.
Almost There…
Learn how to tackle the Grand Canyon’s epic Rim to Rim to Rim (R2R2R) journey with this simple guide full of tips on gear, food, and prepping for the 49.6-mile trek.
Gonzo
