Hiking is one of the most available outdoor activities you can start today. It naturally combines physical activity with the chance to explore scenic trails and natural environments. You need minimal original investment in hiking gear, and it offers substantial physical and mental health benefits.
Getting started with hiking requires understanding the right gear, simple navigation skills and proper preparation. This detailed guide helps new hikers learn everything from picking the right shoes to following trail etiquette. You will discover how to select beginner-friendly trails, pack the right supplies and stay safe during your first hiking trips.
Get in Shape for Hiking
Physical preparation is a vital part of making hiking safe and enjoyable for beginners. A well-laid-out training plan builds strength and endurance that you need for trail adventures.
Start with Walks
Regular walking builds hiking stamina. Beginners should reach a minimum of 10,000 steps daily to boost endurance and strengthen their feet, hips, and joints [1]. People who lead a sedentary lifestyle with 3,000-5,000 daily steps should first target 7,000 steps and build up gradually.
Hikers can make their walks work better by:
- Parking farther from destinations
- Taking stairs over elevators
- Walking during lunch breaks
- Adding uphill and downhill routes whenever possible
Incorporate Strength Training
Strength training is vital to hiking success because it helps you move efficiently and stay injury-free on the trails. You should train with weights 2-3 times a week on different days.
A balanced strength training program should target:
- Core muscles that keep your spine stable
- Lower body exercises to power through uphill climbs
- Upper body training to carry your pack easily
- Balance exercises to handle rough terrain
Practice with a Loaded Pack
After building simple fitness foundations, weighted pack training is significant to prepare for real hiking conditions. Beginners should start with a 10-pound pack for training hikes. They can increase the weight by 5 pounds each week until they reach their intended hiking pack weight.
Hikers need to maintain 3-4 high-intensity training sessions weekly at level 7 out of 10 effort. A longer session of 4-5 hours at moderate intensity (5-6 out of 10 effort level) should be completed once a week. This strategy builds the specific endurance needed for long hikes.
A hiking pack’s weight should not exceed 20% of your body weight. The musculoskeletal system adapts better when you train with about 60% of the planned expedition weight, which also protects your joints from excessive wear.
Invest in Essential Gear
The right gear choices are the foundations of a safe and enjoyable hiking experience. Beginners don’t need expensive equipment, but some basic items need proper investment and attention.
Hiking Shoes or Boots
Your choice of footwear is a vital gear decision. Hikers who wear wrong shoes risk blisters, twisted ankles, and other injuries. Research reveals that a single pound of weight on your feet demands energy equivalent to carrying five pounds in your backpack.
Here’s what you need to think about when picking hiking footwear:
- Match your footwear to the terrain – lightweight shoes work best on managed trails while boots excel in rough terrain
- Visit stores in the evening to try boots when your feet have naturally swollen
- Make sure you have a thumb’s width of space between your toes and the boot’s end
- Walk on store’s inclined surfaces to test the fit properly
Moisture-Wicking Clothing
Hikers need clothes that manage moisture and regulate temperature effectively. Moisture-wicking clothing pulls sweat away from your skin and dries fast to keep your body temperature comfortable [10].
Your hiking wardrobe should include:
- Base layer: moisture-wicking shirts and underwear
- Insulating layer: lightweight fleece or synthetic jacket
- Outer layer: water-resistant shell
- Moisture-wicking socks (preferably merino wool)
Seasoned hikers strongly advise against wearing cotton clothes. Cotton holds moisture and can make you uncomfortable with potential risks in changing weather conditions. The best clothing choices provide both sun protection and good ventilation to keep you comfortable on the trail.
Navigation Tools
Modern technology provides convenient navigation options, but traditional navigation skills remain essential for hiking safety. Digital devices should enhance rather than replace simple navigation tools.
A detailed navigation system has both traditional and modern tools. Maps and compasses work as primary navigation tools, and GPS devices with smartphone apps provide backup support. Altitude tracking proves valuable in mountainous terrain. It helps hikers spot landmarks and stay at proper elevation during traverses.
The reliability and battery independence matter most in choosing navigation tools. Traditional compass models like the Suunto M-3G Global Pro Compass give precise readings without power needs. GPS-enabled devices should run in airplane mode as backup to encourage engagement and maximize battery life.
Find Beginner-Friendly Trails
New hikers start their outdoor trips by finding suitable trails. Local hiking spots make perfect starting points and give beginners easy access to familiar surroundings. This environment helps them build confidence naturally.
Research Local Hiking Areas
Your local area has incredible hiking opportunities that many new hikers often miss. Local tourism boards and visitor centers are a great way to get detailed information about nearby trails and outdoor activities. These information centers provide trail maps, difficulty ratings, and seasonal updates that help beginners choose the right trails for their first hiking adventures.
To select the best trail, hikers should think about:
- Trail distance and elevation gain
- Terrain type and surface conditions
- Available facilities (parking, restrooms)
- Seasonal accessibility
Join Guided Hikes
Guided hikes are a great way to start your hiking journey, especially when you need extra support and guidance. Professional guides help beginners find their right pace and keep them on marked trails. They share rich insights about local flora, fauna and historical significance. National parks of all sizes provide guided excursions with certified experts who cater to different abilities and interests.
Use Online Resources
Digital platforms have transformed how hikers find and plan their adventures. AllTrails has become the largest database of hiking trails and provides complete information for locations in the United States and worldwide. The platform gives you:
- Detailed trail maps and descriptions
- User reviews and experiences
- Difficulty ratings and elevation profiles
- Downloadable offline maps to keep you safe
You’ll find several other great resources to help you pick the right trails:
- PeakVisor to identify mountains
- Hiking Project with its crowdsourced trail details
- National Park Service website for official trail information
Beginners should stick to popular, well-marked paths that see regular foot traffic. These busy trails are safer because you’ll find other hikers around and clear trail markers. It’s smart to carry a physical guidebook or printed trail details in a waterproof container. These backups will help if your technology fails.
Local hiking clubs and groups are a great way to find new trails and connect with seasoned hikers. These communities bring people together through group hikes and educational events. They’re perfect for beginners who want to learn more and find hiking buddies.
Prepare for Your First Hike
Good preparation makes a tough hike feel like an exciting adventure. Hikers succeed when they plan well and pay attention to everything they need before they head out.
Study the Trail Map
Trail maps help hikers find their way with confidence and safety. Combining electronic navigation with paper maps creates the most reliable system to stay on course. Hikers should follow these essential steps to read maps properly:
- Find the north arrow and align the map
- Look for contour lines to understand elevation changes
- Review the map’s legend to understand symbols and markers
- Mark trail junction numbers and landmarks
- Figure out hiking times based on distance
Expert hikers suggest switching mobile phones to airplane mode while keeping GPS on. This extends battery life by a lot when you need navigation.
Pack the Ten Essentials
Mountaineering experts created the Ten Essentials system to help you stay safe and prepared for emergencies. You should carry these items on every hike, even short ones:
- Navigation: Map, compass, and GPS device
- Sun Protection: Sunglasses, sunscreen, and protective hat
- Insulation: Extra clothing layers for weather changes
- Illumination: Headlamp or flashlight with spare batteries
- First-Aid: Simple medical supplies and knowledge of their use
- Fire: Waterproof matches and fire starters
- Repair Kit: Multi-tool, duct tape, and simple repair items
- Nutrition: Extra food beyond planned consumption
- Hydration: Water and purification methods
- Emergency Shelter: Light tarp or emergency blanket
Hikers need about half a liter of water per hour in moderate conditions. Your body typically requires 200-300 calories per hour while hiking.
Check Trail Conditions
Weather and trail conditions affect hiking safety and enjoyment by a lot. You need several critical steps to get a full picture of conditions. Hikers should get into weather patterns 3-5 days before their planned hike and check multiple forecast sources.
Important factors to verify include:
- Hourly weather forecasts
- Wind direction and speed
- Precipitation probability
- Temperature variations at different elevations
- Trail closure information
Mountain hikes can have drastically different weather between base and summit locations. Hikers should reach out to park offices to check current trail conditions and get any required permits. This preparation helps you dodge unexpected closures and will give you a clear idea about the right gear for current conditions.
The National Weather Service shows location-specific forecasts, while Mountain Forecast has altitude-adjusted predictions for elevated terrain. Local hiking communities’ recent trail reports on online forums are a great way to get immediate updates about trail conditions.
Master Basic Hiking Skills
Basic hiking skills help novice hikers become confident outdoor enthusiasts. Traditional skills are the foundations of safe and enjoyable trail experiences, even though modern technology makes things convenient.
Learn to Read a Map and Compass
Navigation skills are the life-blood of hiking safety, particularly since electronic devices might fail at the time you need them most. A compass and paper map deliver reliable navigation that never needs batteries or loses signa.
A hiking compass has these essential components:
- Base plate with straight edges to take bearings
- Rotating bezel marked with 360 degrees
- Direction of travel arrow
- Orienting arrow (commonly called “the shed”)
- Magnetic needle pointing to magnetic north
Declination – the angle difference between true north and magnetic north – is a vital element to navigate accurately. Most modern maps show declination information in their legends, which helps hikers adjust their bearings correctly. Hikers should use the phrase “West is best, East is least” to add or subtract declination values while converting compass bearings.
Practice Proper Hiking Form
Your hiking form plays a crucial role in preventing fatigue and reducing injury risk on long trails. A stable stance requires your feet to stay parallel and slightly wider than hip-width apart. The right technique has these key elements:
- Start each step by landing on the ball of your foot before the heel touches down
- Keep your ankles flexed and turned slightly outward when going uphill
- Stand tall with a straight back and look ahead
- Let your knees stay loose to protect your joints
These adjustments to your form help spread weight evenly across your body and protect you from common hiking problems that newcomers often face. A loaded pack can amplify even minor walking technique flaws into serious knee, hip, and back issues.
Understand Trail Etiquette
Trail etiquette will give a safe and enjoyable experience to everyone while protecting natural environments. Hikers climbing steep sections always have the right of way. They usually see less of the trail ahead and need to keep their momentum. Hikers should move to the downhill side of the trail when they meet horses or pack animals. They should stay calm to keep the animals from getting startled.
Mountain bikers should yield to hikers by the rules. However, hikers often step aside to let cyclists keep their momentum, especially on uphill sections. This teamwork helps everyone stay safe and happy on the trails.
Communication is a vital part of trail etiquette. A friendly hello creates a welcoming atmosphere and serves as a safety measure, especially when you have remote locations. Knowing where other hikers are could help during emergencies. Clear signals about your intentions help avoid confusion and conflicts when passing other hikers.
Metal items like watches, keys, and cell phones can affect compass readings. Hikers should keep these items away from their compass while taking bearings. Many areas provide map and compass skills courses with experienced instructors to help you improve your navigation skills.
Stay Safe in the Outdoors
Safety measures are the life-blood of a successful hiking trip, especially when you have newcomers to outdoor adventures. The right safety practices and their implementation can make all the difference between an enjoyable trek and a dangerous situation.
Hike with a Buddy
Hiking with a buddy has many benefits for safety and enjoyment. Research shows that hiking companions give you hours of uninterrupted quality time and reduce risks by a lot during emergencies. Groups need clear communication at the time they’re on the trail to stay safe and stick together.
Hiking partners help you in several ways:
- Support you during emergencies and injuries
- Share the task of navigation
- Keep you motivated on tough trails
- Help you stick to your hiking goals
- Take photos together
Research shows that groups are safer in areas where you might encounter wildlife, since larger numbers usually keep predatory animals away. It also helps to have someone holding you accountable – you’re more likely to achieve your hiking goals and stay active outdoors regularly.
Be Prepared for Emergencies
Your mental and physical readiness matter in emergency preparedness. Search and rescue operations might take hours or days based on weather conditions and available resources. A complete emergency plan must be 5 years old and tested before you start any hiking expedition.
Essential Emergency Preparation Steps:
- Register at trailheads when available
- Share detailed itinerary with trusted contacts
- Download offline maps for navigation
- Carry emergency communication devices
- Know local emergency contact numbers
Safety demands that you tell at least two trusted people about your hiking plans and expected return time. Your shared details should include the trail location, planned route, and contact information of local authorities.
Staying calm and assessing the situation are vital during emergencies. Three short whistle blasts make up the universal distress signal. Your priority should be to give appropriate first aid and keep the injured person warm and calm if accidents happen.
Know Your Limits
Your safety on hiking trails depends on how well you know your limits. Hikers often get into trouble because they think they can handle more than they actually can, or they don’t take trail challenges seriously enough. Your physical fitness, experience, and trail conditions all play vital roles in choosing the right hiking challenge.
Seasoned hikers suggest you look at these factors before hitting any trail:
- Current fitness level and hiking experience
- Weather conditions and seasonal challenges
- Trail difficulty and technical requirements
- Available daylight hours
- Personal energy levels and health status
Trail maps can be misleading. The total climb matters more than the distance [31]. To name just one example, a trail might look easy on paper but turns out to be much harder because of ups and downs and tricky terrain.
Regular training helps you figure out what you can handle. You’ll get better at judging your abilities through consistent practice. This lets you tackle harder trails safely over time.
Groups need to stick together. Research shows you should match your pace to the slowest person. Nobody gets left behind or pushed too hard. This becomes even more important on longer hikes or challenging terrain.
Weather can change everything about your hike. Research shows heat, humidity, and altitude can affect how well you perform. You should be ready to change plans or head back if conditions get too rough.
Turning around isn’t failing. Most hiking accidents happen because people push too hard or keep going when they shouldn’t. Knowing and respecting your limits helps you enjoy hiking safely for years to come.
Conclusion
Success in hiking comes from careful preparation and respect for core principles. Each part of hiking builds a strong base for outdoor adventures. This includes physical fitness, choosing the right gear, navigation skills, and safety measures.
The right preparation and steady improvement in skills will lead to countless amazing trails and personal growth. Proper techniques and the right gear help hikers explore nature with confidence while staying safe. New hikers who understand these simple guidelines can hit the trail ready to take on physical challenges. They can discover nature’s wonders that await them on every path.
FAQs
What should a beginner hiker bring along?
A beginner hiker should pack the following essentials: navigation tools (GPS, map, compass), extra clothing (including rain gear and warm layers), additional food and water beyond anticipated needs, sun protection (sunscreen, hat), a headlamp with extra batteries, a first aid kit, and a knife.
What is the most crucial item to have while hiking?
The most critical items for hiking include a hiking pack, weather-appropriate clothing (preferably moisture-wicking and layered), hiking footwear, ample food and water, navigation tools like a map and compass, a first-aid kit, and a knife or multi-tool.
What must a hiker ensure before embarking on their first hike?
Before going on a first hike, it is essential to download maps of the area for offline use and ensure your phone is fully charged. Carrying a paper map and compass is crucial for longer or off-trail hikes, but it’s also important to know how to use them effectively.
What is a recommended distance for a beginner hiker’s first trail?
For those new to hiking, it’s advisable to start with trails under 5 miles and with minimal elevation gain. If interested in longer hikes, gradually increase the distance by an extra mile or two each week, while also considering the total elevation gain of the hike.
What are some unexpected but essential items for a beginner hiker’s pack?
For beginners, it’s beneficial to include items they might not immediately consider, such as a whistle for emergencies, a lightweight emergency bivvy or blanket, water purification tablets, and a portable power bank for electronic devices. These items enhance safety and convenience on the trail.