Hiking Basics For Beginners (The How To Guide)

Last Updated: May 2024

Hiking is a great exercise. Walking is one of the most universal forms of exercise that almost anyone can participate in. Throw in the benefits of being in nature, and it makes hiking the perfect activity!

Hiking just takes walking one step further by subtracting the level sidewalk and adding unlevel terrain. And with the beauty of nature to keep you occupied, hiking never gets boring. I started hiking more seriously a couple of years ago and have never looked back!

Are you new to hiking? You have found the right place!

Ready to get started? Let’s do it!

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Let’s Go!

If you are currently on a walking program, skip to the hiking section! If you don’t walk much, check out the following tips. And per the usual advice you find online, always check with your doctor first to clear any physical activity.

“And into the forest I go, to lose my mind and find my soul.”

John Muir

But first… you gotta walk

Here are some tips for starting and sticking to a walking program:

• Set realistic goals. Don’t try to do too much too soon. Start with a goal of walking for 20 minutes, 2-4 times per week. Once you are comfortable with that, you can gradually increase the duration and/or frequency of your walks.
• Find a walking partner. Having someone to walk with can help you stay motivated and accountable.
• Choose a route that you enjoy. This will make your walks more enjoyable and less likely to feel like a chore.

“In every walk with nature, one receives far more than he seeks.”

john muir

• Track your progress. Keeping track of how far you’ve walked and how much time you’ve spent walking can help you stay motivated and see your progress over time.
• Take breaks. If you need to take a break, take one. It’s okay to rest.
• Wear comfortable shoes and clothing. This will help you avoid blisters and other injuries.
• Drink plenty of water, especially if you’re walking in hot weather.
• Be aware of your surroundings and take safety precautions. Walk in well-lit areas, and avoid walking alone at night.

Walking programs are typically on level surfaces: tracks, roads, and sidewalks.

Then on to HIKING

Once you have mastered a walking program and are ready to kick it up a notch, move on to hiking! Hiking will incorporate more varied terrain for an added challenge.

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The Benefits

First, let’s look at the broad scope of the benefits of hiking:

• Cardiovascular health: Hiking gets your heart rate up and helps to strengthen your heart and lungs.
• Muscular strength: Hiking helps to build and strengthen your muscles, especially your legs, glutes, and core.
• Weight loss: Hiking can help you to lose weight or maintain a healthy weight. It is a great way to burn calories and burn fat. The numbers can vary a lot depending on terrain, physical level, and health, but general consensus is that on average, a 150-pound person can expect to burn around 300-400 calories per hour of hiking on moderate terrain.
• Mental health: Hiking can also improve your mental health. It can help to reduce stress, anxiety, and depression. Hiking can also help to improve your mood and boost your energy levels.

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“To walk in nature is to witness a thousand miracles.”

mary davis

Hiking Tips for Beginners

For the beginner, here are some tips to start your hiking journey.

• Start with easy hikes. Look for trails that are short and have little elevation gain.
• Wear comfortable shoes and clothing. It’s important to wear shoes that provide good traction and support. Avoid wearing sandals or flip-flops. You should also dress in layers so that you can adjust to the changing temperature.
• Bring plenty of water and snacks. Bring at least 2 liters of water per person, and pack snacks such as trail mix, energy bars, and fruit.

• Let someone know where you’re going. Before you head out on your hike, let a friend or family member know where you’re going and when you expect to be back.
• Be aware of your surroundings. Pay attention to the trail and be careful of hazards such as uneven surfaces, loose rocks, and roots.
• Take breaks. Don’t be afraid to take breaks as needed.
• Be prepared for all weather conditions. Dress in layers and bring rain gear, even if the forecast is sunny.

“We live in a fast-paced society. Walking slows us down.”

Robert Sweetgall

• Leave no trace. Pack out all of your trash and leave the trail as you found it.
• Start early in the day. This will give you plenty of time to finish your hike before dark.
• Bring a first-aid kit. It’s always a good idea to have a first-aid kit on hand in case of minor injuries.
• Be respectful of wildlife. Don’t approach or feed wild animals.

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How do you find a hiking trail?

Next, you need to find a hiking trail.

My go-to for finding trails is an app: AllTrails. AllTrails is a free app (with a paid upgrade option if you choose), that will search hiking trails near you. You can find a description of the trail, reviews from other hikers, and photos. AllTrails will include ALL levels of hiking but will list the mileage and difficulty level for you.

You can also visit Pinterest to search for hiking trails. Or find sites that explore local hiking trails. For instance, I hike alllll over Arkansas and explore the individual hikes on my website, Sunrises2Sunsets.net, in a dedicated Arkansas Hiking section.

“Walking is a man’s best medicine”

Hippocrates

Hiking Levels

Hiking levels are typically classified as easy, moderate, strenuous, and very strenuous. The difficulty level of a hike is determined by a few things, including:

• Elevation gain: The amount of elevation gain, or the total vertical distance climbed, is a major factor in determining the difficulty of a hike.
• Distance: The length of the hike is also a factor in determining the difficulty level. Longer hikes are typically more difficult than shorter hikes.
• Terrain: The type of terrain, such as whether the trail is smooth and level or rough and rocky, can also affect the difficulty level of a hike.
• Weather conditions: Extreme weather conditions, such as heat, cold, or rain, can also make a hike more difficult.

These factors are taken into account and will classify a hike as easy, moderate, strenuous, or very strenuous.

• Easy: Easy hikes are typically short and have little to no elevation gain. The terrain is smooth and level, and the trail is well-maintained. Easy hikes are a good option for beginners or people who are looking for a relaxing hike.
• Moderate: Moderate hikes are typically longer than easy hikes and have more elevation gain. The terrain may be more rugged, and the trail may not be as well-maintained. Moderate hikes are a good option for people who are in reasonably good physical condition and are looking for a bit of a challenge.
• Strenuous: Strenuous hikes are typically long and have a lot of elevation gain. The terrain may be very rugged, and the trail may not be well-maintained. Strenuous hikes are a good option for experienced hikers who are in good physical condition and are looking for a challenge.
• Very strenuous: Very strenuous hikes are typically very long and have a lot of elevation gain. The terrain may be extremely rugged, and the trail may not be well-maintained. Very strenuous hikes are a good option for very experienced hikers who are in excellent physical condition and are looking for a challenge.

In the beginning, my hikes were typically somewhat level with gentle inclines and declines that were 1-2 miles long. My hikes have slowly progressed over the past 2 years and I now look forward to conquering a hike this fall that is a 6-mile round trip with a steep climb up a mountainside that has been described as “brutal.” And I can’t wait!

What should you take hiking?

You’ll need to take a few things with you on your hike. The items you will need vary depending on the hike and your physical abilities.

For a short hike, a good list to begin with is-

• Water: Bring at least 2 liters of water per person.
• Snacks: Bring snacks such as trail mix, energy bars, and fruit.
• Sunscreen: Apply sunscreen to all exposed skin, including your face, neck, and ears.
• Hat: Wear a hat to protect your face from the sun.
• Sunglasses: Wear sunglasses to protect your eyes from the sun.

 “The moment my legs begin to move, my thoughts begin to flow.”

Henry David Thoreau

• First-aid kit: Pack a first-aid kit in case of minor injuries.
• Headlamp or flashlight: If you’re hiking in the evening or at night, bring a headlamp or flashlight.
• Insect repellent: Apply insect repellent to all exposed skin to protect yourself from mosquitoes and other biting insects.
• Knife or multi-tool: A knife or multi-tool can be useful for a variety of tasks, such as opening food packages or repairing gear.
• Trash bag: Pack out all of your trash and leave the trail as you found it.
• Navigation Assistance: A pre-downloaded map (in case of poor cell service), or a map and compass.

This list will cover the basics. After a hike or 2, you may find other items you wish you had that would be useful, and add them to your list.

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9 Hiking ESSENTIALS {Perfect for Beginners}

Hiking DONT’S

A few important “hiking don’ts” to remember…

• Don’t hike alone
• Don’t go off-trail
• Don’t litter
• Don’t eat things you can’t positively identify
• Don’t overestimate your ability
• Don’t start a hike too late in the evening

The next step is to just get out there and do it! Start small and enjoy the journey.

“We don’t stop hiking because we grow old. We grow old because we stop hiking.”

Finis Mitchell

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