How to Get Better at Hiking Before You Hit the Trail

For those not used to physical exertion, hiking can be challenging. Inexperienced hikers may find themselves sore and out of breath more quickly than anticipated due to the extreme heat this summer.

An exhausted hiker may be at risk for dehydration, slipping, or falling — and the last thing you want is to get stranded on the mountain and not be able to climb back down.

Even if you’re only planning on easy or moderately difficult hikes, or going hiking when it’s cooler in the fall, you can still benefit from training for hiking. You’ll move better up and down the mountain, plus your muscles will feel less exhausted afterward.

Whether you have a big hike coming up or you plan on hitting the mountains to enjoy the fall foliage, we’ve included the best ways to train for hiking. Throughout this article, we'll outline a comprehensive guide to help you become a better hiker, ensuring a more enjoyable and safe trail experience.

1. Physical Conditioning

Before setting foot on the trail, it's essential to prepare your body for the physical demands of hiking. Here are some key factors to consider:

1.1. Cardiovascular Fitness

Hiking involves a fair amount of aerobic activity. To improve your cardiovascular fitness, engage in regular exercises like running, cycling, or swimming. Aim for at least 30 minutes of moderate to intense cardiovascular activity on most days of the week.

1.2. Strength Training

Building muscular strength is crucial for maintaining balance and stability on the trail. Focus on exercises that target the legs, core, and upper body. Squats, lunges, planks, and push-ups are excellent options.

1.3. Flexibility and Mobility

Hiking often requires navigating uneven terrain. Incorporate stretching and mobility exercises into your routine to enhance flexibility and reduce the risk of injury. Yoga and dynamic stretching can be beneficial.

2. Familiarize Yourself with the Trail

Knowledge of the trail you plan to hike is vital for a safe and enjoyable experience. Here's how you can get better at it:

2.1. Research the Trail

Before heading out, research your chosen trail thoroughly. Study trail maps, read reviews, and check for any specific challenges or features you should be aware of.

2.2. Trail Difficulty

Determine the difficulty level of the trail and choose one that matches your current skill and fitness level. Starting with easier trails can help you gradually build confidence.

2.3. Permits and Regulations

Check if the trail requires permits or has any specific regulations. Make sure you adhere to them to avoid legal issues and to preserve the environment.

3. Gear Selection and Preparation

Proper gear can make or break your hiking experience. Here's how to make the right choices:

3.1. Footwear

Invest in high-quality hiking boots or shoes that provide ankle support and have good traction. Ensure they fit comfortably and are broken in before the hike.

3.2. Clothing

Wear moisture-wicking, breathable clothing appropriate for the weather conditions. Layering is key to adapting to temperature changes.

3.3. Backpack

Select a suitable backpack that can carry your essentials comfortably. It should have adjustable straps and compartments for organized packing.

3.4. Equipment

Pack essential hiking gear, including a map, compass, first-aid kit, multi-tool, flashlight, and a fire starter. Don't forget to bring adequate water and food supplies.

4. Build Endurance

Building hiking endurance is crucial for long treks. Start with shorter hikes and gradually increase your mileage. Here's how to do it:

4.1. Progressive Training

Begin with shorter and less challenging hikes. As your fitness and confidence grow, extend your hikes gradually, tackling more demanding trails.

4.2. Consistency

Hike regularly to maintain and improve your endurance. A consistent training routine is key to building stamina.

4.3. Hill Training

Incorporate hill training into your regimen. Uphill hiking can be strenuous, so it's essential to prepare for the extra effort it requires.

5. Hiking Technique

Efficient hiking techniques can significantly enhance your performance on the trail. Here's what you need to know:

5.1. Proper Foot Placement

Take care with each step, placing your feet mindfully to avoid tripping or slipping. Pay attention to the trail's surface and choose your footing wisely.

5.2. Use Hiking Poles

Hiking poles can improve balance, reduce strain on your joints, and provide stability on uneven terrain. Learn how to use them effectively.

5.3. Breath Control

Maintain controlled breathing to optimize oxygen intake and energy levels. Inhale through your nose and exhale through your mouth.

5.4. Weight Distribution

Distribute the weight in your backpack evenly to prevent strain or discomfort. Heavy items should be packed close to your back.

6. Navigation Skills

Hiking involves navigation through often complex terrains. Here's how you can become proficient in this aspect:

6.1. Map and Compass

Learn how to read topographic maps and use a compass. These tools can be lifesavers if you get lost on the trail.

6.2. GPS and Smartphone Apps

Consider using GPS devices or hiking apps on your smartphone for real-time tracking and navigation.

6.3. Landmarks and Wayfinding

Familiarize yourself with the trail's landmarks and signs, and practice wayfinding skills.

7. Safety and Emergency Preparedness

Safety should be a top priority when hiking. Here's how to stay safe and be prepared for emergencies:

7.1. Leave No Trace

Follow Leave No Trace principles to minimize your impact on the environment. Dispose of waste responsibly and respect wildlife.

7.2. Hike with a Buddy

Whenever possible, hike with a companion for added safety. It's easier to handle emergencies or injuries with someone else.

7.3. First-Aid Skills

Learn basic first-aid skills, such as wound care, CPR, and how to treat common hiking injuries like blisters and sprains.

7.4. Emergency Communication

Carry a whistle, signaling mirror, or personal locator beacon (PLB) to alert others in case of an emergency.

8. Mental Preparedness

Mental preparedness is often overlooked but is essential for a successful hike. Here's how to cultivate it:

8.1. Positive Mindset

Maintain a positive attitude and stay confident. A positive mindset can help you overcome challenges on the trail.

8.2. Mental Toughness

Hiking can be physically and mentally demanding. Develop mental toughness to push through difficult situations.

8.3. Awareness and Mindfulness

Stay aware of your surroundings, and practice mindfulness to fully immerse yourself in the hiking experience.

9. Join a Hiking Group

Hiking with a group or club can be a fantastic way to improve your skills. Here's why it can be beneficial:

9.1. Learning from Others

Experienced hikers can offer valuable advice, tips, and tricks to help you grow as a hiker.

9.2. Safety

Hiking in a group provides safety and support in case of emergencies or unforeseen circumstances.

9.3. Motivation

Being part of a group can provide motivation to hike regularly and challenge yourself.

10. Learn from Experience

The best way to get better at hiking is through experience. Keep a journal of your hikes, documenting your achievements, learnings, and areas for improvement. Reflect on your experiences and use them as a foundation for growth.

Even novice hikes can be difficult. But walking around in nature is something that humans have been doing for millions of years — your body was built for it!

If you strengthen your leg muscles, work on your cardio, and make sure to stretch while consistently hitting the trails to practice your technique, you’ll find yourself quickly improving as a hiker.

Don’t forget to hydrate properly before your hike, and bring plenty of water and snacks along with you. Happy hiking!