Hiking is a form of exercise that predates exercise itself and is now very popular. From 2020 to 2022, the number of Americans visiting the trail surged from about 40 million to nearly 60 million, an 18% increase, according to the nonprofit. outdoor foundation.
Despite coming to Japan because of the pandemic, many are staying for training and refuge hikes from the screened-in daily life. For Allison Her Chun, who is her director of outdoor adventures and assistant her sports guide at Stanford University, hiking gives freedom and perspective. She said it helps her reconnect with the “magnificent world” when she feels stuck in her routine.
But for those who haven’t spent any serious time outdoors since summer camp, a half-day hike can be daunting. What if cell phone service is lost? How can you avoid getting lost or injured? Do you really need special climbing shoes? The idea of sweating it out on the trail sounds tempting, but if you’re not sure how (or where) to start, we’re here to help.
Why Hiking?
hiking offers everything Cardiovascular Benefits Rough terrain strengthens leg and core muscles and improves balance and stability, says Alicia Philly, a physical therapist who helps train for outdoor excursions outside Houston.it is also generally burn more calories than walking.
These benefits are even greater at higher trail elevations. If you want to build upper body strength, Philly says: weighted backpack And use trekking poles.
Spending time in nature and having awe-inspiring experiences also reduces stress and anxiety. One Tiny 2015 study They found that people who walked for 90 minutes in nature were less likely to ruminate negatively about themselves, a risk factor for depression, than those who walked in an urban setting.
American Hiking Association spokeswoman Wesley Trimble said the hike is conversationally paced, making it an ideal form of group fitness as well. Trimble, who has mild cerebral palsy, hiked the 4,650-mile Pacific Crest Trail in 2014.
If you’re exploring a new trail or area, consider joining a local hiking club to learn more about what the area is like. Over the past few years, several community-specific groups have sprung up, including Outdoor Afro, Latino Outdoors, Hikers with Disabilities, and Hike It Babies, a group for parents with young children.
How do I get started?
training for hiking
If you’re relatively active, just going for a walk should already be training you. “You can build strength and endurance just by walking out your front door for 40 minutes to an hour,” says Lee Welton, a personal trainer who prepares clients for long hikes in Seattle.
To train for steep terrain, walk on hills, turn your treadmill into an incline, or use stairs instead of elevators. Welton also recommends simple leg conditioning exercises before and after hiking, including: calf raisetoe lifts, squats, single leg exercises, etc. Rush.
find the trail
Choosing the right trail can be the difference between a fun workout or a miserable one. Thankfully, picturesque trails are everywhere you look. City dwellers can reach many People within a short train ride — or within city limits.
AllTrails and Hiking Project are databases created by professional and casual hikers to color-tune trails based on difficulty. Apps like these also let you download or print a copy of the trail map in case your phone service is spotty.
When choosing hikes, keep in mind the average elevation gain per mile and Maps and profile tools To check if the uphill is gradual, more abrupt. “The trail may have short and steep sections, but the rest of it is relatively easy to ease off,” Welton said.
good starter hike may have Elevation difference 100-300 feet About a mile, he added. “Everything is over Gain 500 feet per mile is considered difficult. ”
If you’re up for something more difficult, Trails with multiple return routesJust in case you need to scale back your ambition. Read about trail length and terrain to estimate how long it will take (or online calculator). Don’t forget to add rest stops and consider how the weather changes the difficulty.
pack the right gear
The key to a relaxed hike is to be as prepared as possible for the unknown, whether it’s a sudden downpour or a twisted ankle. All hikers are required to bring: 10 essentialsIt includes food and drink, first aid supplies, a map and compass, and rain gear all in a supportive backpack with thick shoulder straps and waist belt. (See Wirecutter’s best hiking gear list.)
But the most important piece of equipment is footwear, Trimble said. “The feet are literally the foundation.” You don’t have to invest in special hiking shoes, but you should wear shoes that provide stability, protection, and traction, especially on trails that can be rocky, steep, or muddy .
“Most physical injuries on the trail are caused by being out in nature, not by training mistakes,” says Philly. “Good shoes and hiking poles will give you even more stability.” (Poles also help with cleaning.) snake near your road. )
keep safe
Hiking comes with some risks, but with a few simple safety precautions you can return safely and safely. Novice hikers should go with a friend or local group until they have more experience, says Trimble. And leave his selfie stick at home.
Make a habit of telling at least one person where you are and then checking in, Chun says. Note your route on your car’s dashboard so rangers know where you are if you don’t make it back in time for sunset.
Finally, don’t overdo it or go too fast on the more difficult trails to avoid injury. What matters is being able to admire the scenery and smell the flowers.
“Slow down, take in the scenery and listen to the birds,” Welton said. “Just be in nature.”
Daniel Friedman is a New York City journalist and author of Let’s Get Physical: How Women Discovered Exercise and Reshape the World.
