Tips and Tricks for the trails Part 1: HIKING

Who wouldn't want to be out in this! So inviting to follow it where it leads

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​Hiking is packed with physical benefits! Studies show it offers multiple physical and mental benefitsin addition to reducing anxiety and preventing osteoporosis.  

Unlike walking on a treadmill or paved path, hiking involves more, sometimes unpredictable, variables. Of course, these variables are part of what makes it so enjoyable! Read on for tips and tricks for the trail, which include links to awesome online resources

​First things first,  get yourself a proper trails App!

There are a lot of apps out there, but I can vouch for two excellent options.  Packed with features, easy to use, and FREE.  Search by location for all of the trails near you, they include navigation to trail heads, navigation/tracking during your hike, user reviews and ratings, pictures of the trail, difficulty ratings, best uses, restrictions (pets, directional, multi-use, etc), and more.  You can save the trails you've done, and keep a list of ones you intend to do.  Fantastic apps!  Check em out here (the pics are links)

Trails and Covid19

We need to be cognizant of using the trails responsibly during a pandemic. I found this useful resource 
Click Here

Keys to success and great times on the trail

​Footwear could make or break your hiking experience.  Your running shoes might be comfortable, and hold up for a few hikes, but are not up to the task out on the trail long term. Your hiking footwear needs to match the conditions, and be comfortable.  If you're gonna hike on a regular basis, you will want to have dedicated hiking shoes/boots with thick treads.  Here is a great guide to selecting the right hiking footwear. 

Blisters are the enemy!  Look for blister-preventing double-layered socks.  They are fantastic!  Click Here for a comprehensive guide to preventing blisters

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• Trail selection.  Start small, and be careful about trail selection.  To estimate the time required to hike the trail, figure a pace of roughly 2-miles per hour. Next, review the elevation changes and add an hour to your estimated hiking time for every 1000 feet of gain. After you’ve been out once or twice, you’ll have a sense for what distance and elevation changes work well for you.  Use one of the apps above (Alltrails or Trailforks) to investigate the trail,  and read all comments from users.  The hike could be easy, except for a couple of very difficult sections.   Be sure you can handle every portion of the hike.

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Carry the essentials.  Use this guide from the Mountaineers Books to determine which essentials will apply to you and your type of hike.  This article doesn't just list what you need, it goes into full detail on each item, and can cater to your specific type of hike.  If nothing else, carry a first aid kit,  sun protection, extra clothes (socks!),  and extra water and food.   Pick the lightest and smallest options that will get you through the hike, and then a little bit more.

TIP:  To carry water, rather than carrying  cumbersome bottles or buying a new hydration pack, simply buy a bladder like this one that you can fit inside your existing backpack for a fraction of the cost!

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On-trail nourishment:   Shoot for foods that are nutrient and calorie-packed for it's size and weight, shelf stable (IE, avoid fresh fruit or produce, meats and cheeses, etc).  Aim for dried fruits - much lighter - as part of a healthy trail mix. Peanut-butter and jam sandwiches are fantastic option as well.
How much food should I pack?  Backpacker.com suggests that for most backpackers who plan on hiking all day with a heavier pack, you should aim for 25-30 calories per pound of body weight, per day. If you’re going to do a shorter day of hiking (less than 2 hours) or covering less strenuous terrain, you can scale it down to 21-25 calories per pound of body weight, to stay properly nourished.

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Dress for the weather.  Make sure to have clothes on hand that can handle whatever weather comes your way.  It is best to know the forecast as best you can, but we all know weather can change in an instant.  It can be vastly different weather at the start of your hike than the end.  It pays to pack something rain proof.  Staying dry keeps you warmer, and reduces other layers you need to pack.  Click here for other great tips in dressing for your hike!

TIP:  Ponchos work great for rain! They are compact, light, and waterproof.  MUCH cheaper than buying a new waterproof jacket that takes the same space and weight.

Refine your technique.  Hiking is more than just walking!   Even walking the flats with a weighted pack on your back requires you to tense up your core to support the spine, and use your glutes for proper hip extension every step you take.  Not doing so will leave you exhausted and sore a LOT sooner.   Consider using hiking poles if you are going to be facing elevation changes during your hike (click here for hiking pole tips).   Here are some more technique tips for when you encounter uphill and downhill situations.

Walking uphill

• Shorten your steps
• Pick up your cadence
• Lean into the hill
• Drive with intentional activation of quads and glutes.
• Don't raise your knees too high, other than to clear terrain.  
• Use hiking poles!  Click here for hiking pole tips
• Manage your exertion.  Keep your effort well below your max output, and stop for a breather when you feel like you are approaching anything over a 7/10 perceived exertion.  Aim for 5-6 (difficult, yet sustainable)
• As you rest, take off your pack and stretch!
  
  

  Walking downhill

• Hiking poles are a HUGE benefit here!  
• Often more difficult than walking uphill!  We are used to using our muscles to push forward, but to use them to decelerate in this manner is not something they are used to
• Keep your steps short, and cadence up, just like uphill
• Plan your path down - you have to take into account loose impediments and obstacles, and be ready to react quickly.  Don't be afraid to go off to the side of the trail
• Sometimes best to turn sideways to step down if you are unsure of your footing
• Use switchback method if it's really steep, and you have that option.
• Stay centered, but avoid leaning back towards the hill too much.  Stay over your feet, and then slightly back
• Keep your knees and hips bent more than you normally would when walking.  This increases grip and lowers your center of gravity.

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If you have additional tips, tricks, or hacks not covered here that work for you,  please include them in the comments!    Happy trails!