Introduction
Hiking is an activity best enjoyed properly. Well, how do you enjoy hiking properly? Really, how do you do anything properly at all?
It depends on the thing in question, but having hiked a bit, I’d say that you’d have to be well-prepared to enjoy hiking properly. Well-prepared both physically and mentally. Being swole is not enough to consider yourself ready for a hike. You must ensure that the correct muscles are constantly used and prepared for the challenges of hiking. Of course, different trails require different workouts, so I shall go through some of the most common parts to a trail also.
If you’re going with a group or guide, it’s always best to ask for advice, especially if you’re just starting off. Advice ranges from gear to food, and should always be sought after where possible.
If you aren’t please learn some basic first aid, just in case.
Preparing for a Hike
Preparation for a hike starts not only on the day of the hike, but usually days before, and at times weeks or months prior. This all depends on the difficulty of the trail. Different areas class trails differently, so it is wise to consult place guides and your predecessors before committing.
Most hikes will require you to be well-hydrated, and guzzling down a liter of water while tired is a good way to get yourself a stitch, so regularly drinking enough water at least a week before the date is a good way to ensure you don’t end up with one.
Of course, you also need to work on your muscles, since you’ll be on your feet most of the time. As stated earlier, different trails bring forth diverse challenges, which strain different muscle groups. Straight and even paths will be an easy workout for your calves, while areas with steps and steep slopes are a pain for your quadriceps. Some of these areas are uneven in their requirements, which may lead to a strain on your lateral quads(Vastus lateralis). Depending on your weight distribution, your primary leg may experience more of a strain than the other, so it is recommended to work on evening out your weight distribution, especially during walks and exercises.
To increase your metabolism for the trail, energy-consuming exercises: jumping jacks, sprints, jogs, jumps… are a good start. This is especially good if there is a large positive altitude difference between your environment and the trail(if the trail is higher altitude asl) since it helps your lung work and blood rate. Steps(stairs), kicks and stretches are also good for you since they work on the tedious and spontaneous momentum when done together.
You should also build a strong core, so push-ups, pull-ups, and planks are a good option. Of course, your back must be very well trained too, thus stretches are in order. Furthermore, the ankles and knees bear most of your weight, so flexing and stretching them is proper if only to avoid unnecessary pain.
If you are going hiking with a group, it would be okay to inquire on training and preparatory exercises, especially if there is an experienced guide among you.
Gear
Hiking gear is a crucial part of hiking since proper gear makes tracks more manageable.
A good bag is suitable, which should be lightweight. You could always get a proper daypack if so inclined. Longer hikes that require you to stay the night will of course have you getting a proper hiking bag, of which most backpacking bags could do. Also, camel packs and water bladders are a good choice if you want to keep your weight down since they eliminate bottle weight. Check the one that suits you more, since they each have pros and cons.
You could exercise with your bag, to get used to the weight.
The requirements for hiking shoes vary from trail to trail, but a catch-all is always a good option, especially if you intend to do more trails afterward. Shoes with deep and diverse tread patterns are good since they provide traction. Smooth-treaded shoes are what NOT to get when hiking since they can make you slip, which is dangerous on some trails. That’s right- sneakers, court shoes, golf shoes, flats, and heels are bad for hiking. Also, get a shoe that is 1/2 or a whole size larger than your normal shoes(size 40 foot gets 40.5/41 size hiking boots). Boots with a long collar and high topline are better, since they prevent foreign substances: water, snow, dirt… from entering your shoe. It is best to get water-proof but breathable shoes (don’t worry, they’re marked) since trails are unpredictable at best. Also, if you’re going on a snowy trail, non-water-proofs could lead to frostbite-yikes!
Buy your shoes early so you can break them in to prevent chafing, soreness, and general discomfort.
Hiking poles/pikes are a good investment if you wish to protect your ankles and knees. They are near-mandatory if you’re going on snowy, rocky, or loosely-packed trails since you never know what could happen when. They also help you in case of injury to the aforementioned parts of your body, using them as walking sticks.
Raincoats, hats, UV&wind glasses, gaiters, and thermal layers also depend on the trail you’re hiking: ALWAYS ask for gear requirements and recommendations, either from your team organizer, guide, or overseer before acquiring it. Canada Goose makes good thermal and wind layers, but there are other brands, depending on your preferences.
On the Day
On the day of the hike, get a filling meal, but one not too heavy. It should also be nutritious and well-balanced. I’d recommend red meat, a vegetable sandwich, and milk or yogurt. Your perfect meal depends on your dietary and health restrictions, so you could try out different combinations in preparation for this day, also.
During the hike, snacks, fruits, and glucose are a good choice, one which depends on your metabolism and health. I recommend crackers since they don’t have too much sugar which could also lead to a stitch.
After
After the hike, exercise is good. Those sore muscles, if any, must be worked on or else it’ll come to bite you in the back. Massages could also work, if done properly. If you feel the need, please see a doctor, or else what could have been a 3-day recovery turns into surgery. Also, take food and water in moderation despite your famish. It may be difficult, but you need not replace one type of suffering with another.
Conclusion
In the end, no guide could prepare you adequately enough for a hike, or for most things in life. It is experience that brooks forth results. And so, get advice from those more experienced than you. If you can go with such a person, well and good. If you can’t, take the words they have to offer to heart.
Either way, hiking is an experience, and as with all experiences, it could be paradise for one but Thanatos for another. You never know till you try, and that’s all there is in life: to try. So try, and when you touch the clouds, remember you started on the ground.
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