Hiking for beginners: how to choose your first trail, pace yourself and what to bring

TUREFF• •0

Hiking is one of the cheapest and simplest ways to get outdoors, and most of what makes a first hike go well is decided before you leave home: picking a route that suits you, knowing roughly how long it will take, and carrying a few things you hope never to need.

Choosing a first trail

Start short: a loop or out-and-back of a few kilometres on a well-used, waymarked path is ideal. You learn how your body copes with hills without being far from the car park.
Read the elevation gain, not just the distance: 8 km on the flat and 8 km with a steep climb are very different days. The total ascent (in metres or feet) is the number that tells you how hard it will feel.
Look at the profile: a route that climbs steadily is easier than one with a short, very steep section. Steep descents are hard on knees too.
Check recent reports: park websites, local hiking groups and trail apps often mention closures, mud, fallen trees or snow.
Prefer popular routes at first: other walkers around you are reassuring, and the path is usually clear.

How long will it take?

A long-standing rule of thumb is Naismith's rule, devised by the Scottish mountaineer William Naismith in 1892: allow about one hour for every 5 km of distance, plus one hour for every 600 m of climbing. A 10 km walk with 600 m of ascent works out at around three hours. The rule is optimistic. It ignores rest stops, a heavy pack, rough ground and bad weather, so many walkers add a quarter to a half again on top. As a beginner, assume you will be slower than the estimate and plan to finish well before dark.

Pacing yourself

Walk at a pace where you can still talk in full sentences. If you cannot, slow down.
On climbs, shorten your stride rather than pushing harder. A steady, slow plod uphill beats rushing and stopping every few minutes.
Take short breaks often, and eat and drink a little at each one rather than waiting until you are hungry or thirsty.
Go down carefully. Most slips happen on descents, when legs are tired.

What to bring: the Ten Essentials

The Ten Essentials began with the Mountaineers, a Seattle climbing club, and are now usually described as ten systems rather than ten fixed items. They answer two questions: could you deal with an accident, and could you get through an unplanned night out?

Navigation: a map, compass and the skills to use them, with a phone or GPS as a backup.
Illumination: a head torch, with spare batteries.
Sun protection: sunglasses, sunscreen and a hat.
First aid: a small kit, including blister care.
Knife: plus a basic repair kit (tape, a few cable ties).
Fire: matches or a lighter kept dry, for emergencies.
Emergency shelter: a lightweight bivvy bag or emergency blanket.
Extra food: more than you plan to eat.
Extra water: or a way to treat water you find.
Extra clothes: a warm layer and a waterproof, even on a sunny day.

On a short, busy trail you can scale this down, but the head torch, a warm layer, water, snacks and a charged phone are worth carrying every time. The list is a way of thinking, not a guarantee of safety.

Trail etiquette

Uphill has right of way on narrow paths, as a rule. Step aside for walkers coming up.
Keep to the path: cutting corners on zigzags causes erosion.
Leave gates as you find them, and keep dogs under close control near livestock and wildlife.
Keep the noise down: many people are there for the quiet. Use headphones rather than a speaker.
Take all your rubbish home, including fruit peel.
Say hello: a greeting on the trail is normal in most places.

After your first hike

Notice how long it really took against your estimate, which parts were hardest and what you wished you had brought. That is the information you need to choose the next one, a little longer or a little higher. Tell us about your first trail, or ask for advice on choosing one, in the comments below.