Trails do close from time to time, so always be sure to check if they’re open before you leave for your hike. Many other hikers rate and describe the trails they use, so read through them to see if the trail is right for you. Keep track of the amount of time you’ve been hiking and leave the same amount of time before sunset so you can get back to your starting point before dark.
The temperature can drop quickly if you change altitudes during your hike, so bring extra layers of clothes in case you get cold.
Your pace may vary depending on the difficulty of the trail.
For example, there could be bears, wolves, or mountain lions in your area. Most animals are as scared of you as you are scared of them. Usually, animals will avoid you as long as you avoid them.
Ask the person what distance they’re comfortable hiking. You may need to adjust your route if they aren’t as experienced.
While you’re out on the hike, try to check in on a set schedule so your friends and family know you’re safe.
Avoid cotton clothing since it holds moisture and can get heavy. Opt for lighter colors since you’ll feel cooler and you’ll be able to spot any ticks or pests easier.
If you’re breaking in new shoes or boots, wear them out for hikes that are 1–2 miles (1. 6–3. 2 km) to break them in. As they get more comfortable, increase your distance.
Check in with other friends and family throughout your hike so they know you’re safe. Consider bringing a portable charger for your phone just in case the battery dies while you’re on the trail. You may not get service depending on where you’re hiking.
Hiking backpacks are more lightweight and have more convenient storage than regular backpacks. You can buy one from an outdoor supply store, but they usually will cost around $50–200 USD. Avoid stuffing your backpack full since it will get really heavy and will be difficult to carry.
You can usually get a trail map at a park ranger’s stations or a visitor center. As a quick reference, remember that the sun rises in the east and sets in the west. If you find the sun in the sky, you can get a rough idea of which direction you’re facing.
Other foods you can bring include dried fruit, seeds, tuna or salmon pouches, and cheese. [15] X Research source Keep any food packaging in your backpack so you can throw it away properly later.
You may need more water if there are high temperatures or if you’re hiking a more strenuous trail.
You can also wear a hat and sunglasses to keep the sun out of your eyes. Check your legs and pants for ticks if you walk through tall grass.
If you’re planning a multi-day trip, plan on bringing a tent or emergency shelter as well.
You can buy trekking poles from your local outdoor supply store. You do not need trekking poles for your hike if you don’t want them.
Avoid overeating since you may feel uncomfortable while you’re out hiking.
Try walking on different terrains since hiking trails aren’t usually paved. Track how far you walk using your phone or smartwatch so you know your pace. Take the stairs whenever you can so you get used to climbing elevation. If you have gym access, incline treadmill walking is a great way to condition for hiking. [24] X Expert Source Katie PrendergastCertified Personal Trainer & Nutrition Coach Expert Interview. 21 February 2022.
Working out your legs prevents them from getting sore and exhausted while you’re in the middle of your hike. Hold dumbbells while performing squats or lunges if you want to build more muscle.
If your feet get sore, lay a cold bottle horizontal on the floor and roll your foot over it.
Include high-intensity cardio in your walks. For example, you could jog for 10–20 minutes in the middle of your walk to raise your heart rate.
