Planning a hike: tips for beginners
How to prepare for a hike: route planning & hiking training
Not only do unique nature experiences await you on hikes, but the physical challenge is also one of the attractions of hiking. To enjoy your excursion and reach your destination safely, every hike must be well planned: from choosing the right hiking route to planning your meals. The longer and more extensive your planned hike is, the more you need to consider. Make sure you take enough time for preparation and training before you set off on a multi-day hike.
Planning a hike: the basics
Who you go hiking with has a big influence on what kind of trail you should choose (e.g. accessible trails or themed and educational hiking trails). For all hikes, it is important to consider the abilities and physical condition of the hikers. If you are hiking in a group, you should always consider the abilities of the least experienced hiker and use them as a guideline for planning your route. This is important to keep in mind if you want to hike with children.
Set clear goals for yourself. Do you want to spend a more leisurely walking holiday on flat terrain or do you want to try a challenging mountain hike? For beginners, it is advisable to choose trails that are manageable. Go for trails that are a little below your current level of fitness. There will be other opportunities to try out more challenging trails at a later date. This applies to all hikers, regardless of whether they set out alone, in pairs or in a group. Keep in mind that more extreme long-distance hikes require not only a good level of fitness but also mental stamina.
Whether you are planning a hut tour, hiking from station to station, or camping, you should always book accommodation or reserve a place at your planned stops ahead of time. Make sure to check where you can stock up on supplies. Your stage destinations will determine how much food you need to pack.
Which hiking trail is right for you depends on various factors:
Which region or country would you like to explore?
How long should the hiking trail be? How much time do you want to spend on the hike?
What time of year/season would you like to go hiking?
Would you like to hike alone or in a group?
Will you be camping or will you need to book accommodation?
Hiking route planning: how to find the right hiking trail
It is essential to plan your hiking trip ahead of time if you want it to be a success. Evaluate every possible hiking route according to difficulty, challenges along the way and risks. Make sure you pay attention to the following factors, amongst others:
Level of difficulty: route, altitude difference, time required, challenging stages
Technical requirements: steady footing, fear of heights, good hiking gear
Weather conditions: rain, sunshine, cold, storms, snow, fog
Condition of the terrain
Condition of the paths and signs
Opening and seasonal times for refreshment stops, cable cars, etc.
Bus and train connections
Especially for longer and/or more demanding routes, it is always wise to plan alternative routes and options to shorten the overall route.
Tip: In the Alpine regions, the difficulty levels of the mountain trails are labelled differently in the various countries. You can find more information here: https://www.bergfreunde.eu/alpine-grades-calculator/
In addition to classic hiking guides, more and more outdoor enthusiasts are using websites such as Outdooractive or komoot. Always check whether the information is up to date. You should assess whether the description of the tour is detailed enough for you and whether the walking time and level of difficulty are suited to your abilities. In addition, you should have different navigation options at hand (e.g. different hiking maps and a compass and/or a smartphone with GPS).
Hiking route planning: how to calculate the duration of your hike
It is important to think about how you will manage your time when you plan your hike. To create a realistic schedule, you need to be able to estimate how much distance you can cover in a certain amount of time. Formulas for calculating walking time help you to estimate how much time you will need. These formulas are based on empirical values, which have been set as a norm and can serve as a general guideline.
By rule of thumb, the distances that the average hiker can cover in one hour are as follows:
300 metres of altitude uphill
500 metres of altitude downhill
4 kilometres horizontally
You can use these values as a guideline to calculate how long your hike will take. You can use the following walking time calculator, if you want take into account how fast or slow you walk: https://www.wanderndeluxe.de/en/calculate-hiking-time-distance-altitude/
When planning your hike, you should consider that rest and meal breaks are added to the net walking time. It is also advisable to always plan a time buffer, because not every hiker follows the "set" walking pace and not every hike goes as planned. An additional time margin will also allow you to react to sudden changes in the weather.
How to calculate your walking time if you are walking with children?
When hiking with children, your walking time will be longer, depending on the age of your child. You can follow the rule of thumb: walking time with children = 1.5 x normal walking time for adults.
Planning a long-distance hike
Just get up and go hiking? This may not pose a problem for circular hikes in familiar surroundings but all-day or even multi-day hikes on difficult terrains should not be underestimated and require a more intensive preparation phase.
Hiking route: it is important to take into account the scale and length of the route, but also the terrain, climate and possible sources of danger along the way. For long-distance hiking trails on which you will be travelling for several weeks or even several months, you should also consider possible seasonal restrictions.
Stages: when you plan the stages of your hike, consider the scale of the route section and its elevation gain and allow enough time for challenging stages. It is a good idea to start your long-distance hike with shorter and easier stages to avoid overexerting yourself. Allow for at least one day's rest per week.
Overnight stays: book accommodation along popular long-distance hiking trails as far in advance as possible. Research where there are campsites along the route and get informed about the regional laws on wild camping.
Water supply: find out about the water supply on the trail. Are there regular water sources (e.g. wells, taps) or more natural water sources? If possible, fill up your water in towns and use a water filter for natural sources.
Food: find out where you can replenish your supplies. Are there any shops or inns along the way? You should always carry one or two days' worth of rations of your chosen trekking food in case of an emergency.
Equipment: choose lightweight, hard-wearing equipment, such as a comfortable, spacious trekking rucksack, breathable, waterproof functional clothing and comfortable, sturdy hiking boots are essential.
Safety: make a note of the most important emergency numbers for the regions in which you are travelling. Inform your loved ones in detail about the routes you have planned (including stage destinations and your estimated arrival times) and check in regularly with family and friends. This will make it easier to localise your location and send help in an emergency. Also think about additional equipment such as a GPS device, a power bank and the most important emergency equipment.
Hiking training: preparing for your hike
Hiking as a sport has several health benefits: It is considered an endurance sport that is easy on the joints and gentle yet challenging at the same time. Nevertheless, good preparation for your hike is just as important as planning and having the right hiking gear The best way to train for a hike depends on various factors: for example, your general fitness level, how difficult and how long your planned hike will be. So that you don't overexert yourself, especially on a long-distance hike, it’s best to start your hiking training well in advance.
Start with short hikes. As a beginner, start with 5 kilometres and work your way up to 10 to 15 kilometres. Slowly adjust the difficulty of the terrain and the length of the hike to your abilities.
Start at a moderate walking speed. Don't try to push yourself to your limits too quickly. On flat terrain, the average hiker walks about 4 to 5 kilometres per hour. However, how long it takes will also change depending on if you are walking uphill or downhill. For beginners, 2.5 to 3 kilometres per hour is a good start.
Walking is a social activity for many people, and there is a good rule of thumb regarding your pace: if you can still chat without getting out of breath, your walking speed is about right.
To train for a hike, you should improve your endurance and build up strength. Train regularly and slowly increase the intensity of your training.
Increase your endurance with sports such as swimming, cycling, or jogging. When jogging, it is advisable to run on soft ground (e.g. forest ground). It is best to include sections with a slight incline.
If you walk on stony or uneven ground, you can train your balance and steady footing at the same time.
Since hiking uses a wide variety of muscles that you may not use as much in everyday life, it is essential to train your legs, buttocks, hips, back and shoulders.
If you are planning a demanding trekking tour or long-distance hike, you should start training 3 to 6 months in advance to prepare your body for the upcoming exertion. If you are a complete hiking novice, it is advisable to start building up your endurance and fitness 6 to 9 months in advance.
Conclusion: start your training well in advance
Between choosing the right hiking route and training, you will need a lot of time for planning, especially for multi-day hikes. To ensure that you are physically and mentally prepared for a longer hike, it is essential to prepare as early as possible. Choose a hike that suits your level of knowledge and your abilities and then adjust your preparations accordingly. The more experience you gain with hiking, the greater the challenges you can master. Thorough planning and preparation will get you to your destination safe and sound. Once you’ve reached your goal, you can enjoy having mastered an eventful and challenging hike.
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References and further information
https://adventures.com/information/how-to-prepare-for-a-hike/
(Last accessed on 23.04.2024)
https://www.bergfreunde.eu/alpine-grades-calculator/
(Last accessed on 23.04.2024)
https://www.cicerone.co.uk/how-to-get-hill-fit-and-train-for-long-distance-walking
(Last accessed on 23.04.2024)
https://getoutside.ordnancesurvey.co.uk/guides/beginners-guide-to-walking/
(Last accessed on 23.04.2024)
https://www.globaladventurechallenges.com/journal/prepare-hiking-challenge
(Last accessed on 23.04.2024)
https://www.trailhiking.com.au/preparing-to-hike/
(Last accessed on 23.04.2024)
The image sources in this text are in chronological order
Cover photo: iStock.com/Julian Dewert
1. Image in text: iStock.com/Delmaine Donson
2. Image in text: iStock.com/svetikd
3. Image in text: iStock.com/microgen