There’s nothing like a walk to beat the blues. But how do you become a fitter, stronger and safer hiker?
Read on for our expert prep, key kit and terrain-conquering tips, including the essential kit you need, how to hike safely and how to avoid injury.
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What are the benefits of hiking?
Scientific studies show us there are physiological and psychological benefits of walking.
“Just 20 minutes a day can help lower blood pressure, stave off the winter blues and help strengthen ageing joints,” says outdoors writer and tutor Dave Hamilton. “Longer hikes, typically of an hour or more, heighten these benefits further.”
There is also the benefit of hearing the sounds of nature. A 2021 research review from Dr Rachel Buxton at Carleton University in Ottawa, Canada, shows natural soundscape benefits range from improved mood and decreased stress to lower blood pressure, a reduced perception of pain and enhanced mental performance.
What is the basic equipment for hiking?
You don’t need much gear for short gentle walks: grippy boots or shoes; a water-resistant jacket; decent socks; a backpack for water and snacks; and a map. If you’re tackling fair distances, also invest in a fully waterproof rain jacket and a quick-drying pair of stretchy leggings or walking trousers to help your knees flex freely. Layer up with a fleece when chilly. When you’re a committed walker, add a compass; a decent backpack with a reservoir for water and a belt harness for shoulder comfort; waterproof trousers; a warm midlayer and a small first aid kit.
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How can you make hiking more fun?
Mixing up your hiking genres will also keep things fresh, says BBC Countryfile Magazine's Danny Graham. “There’s orienteering, where participants use mind, map and compass to navigate their way through the countryside. Or geocaching, which involves searching for small, waterproof boxes – or caches – hidden in rural and urban areas that you locate using a GPS device. Nordic walking is also a fun activity, using walking poles to reduce pressure on muscles and joints.”
Tips to start hiking
Choose the right footwear
Boots are the most important kit a walker can buy. “There’s a hiking boot out there for every type of trail and all kinds of conditions,” says outdoors writer Pat Kinsella. “Consider the height and cut of the collar (high, mid or low); insulation and weatherproofing; the rigidity of the shank (sole); toebox fit; outsole grip; midsole cushioning and protection levels, plus the overall weight.”
Don't forget your phone
While escaping work emails and those persistent calls about loft insulation are two of the joys of walking, a smartphone is essential for safety purposes, as well as being a key navigation tool alongside a map. Beware the pitfalls, however. “Batteries drain very quickly in cold weather, which can be disastrous if you are relying on your phone for navigation,” advises Dave Hamilton. “Bring a back-up power pack and keep your phone somewhere warm or pop it in an insulated sock – just not one you are wearing!”
Share your plans
If you’re walking on hillier terrain, communicate your plans before you start. “Research your route before you head out and tell someone what your route is and your ETA,” advises mountaineer Hero Douglas. “And then give them a second ETA that means, ‘If I’m not back by this time, there’s something wrong’. Be prepared for how quickly the weather can change in the hills, as clouds come in quicker, and you can lose all sense of direction,” she adds. “If you get lost, turn around and try to retrace your steps until you find somewhere familiar. The OS Locate app gives you your location with a grid reference. Don’t forget, there’s no shame in calling Mountain Rescue on 999.”
How to tackle hills
Don’t be afraid to tackle hills when out walking – they’ll make you stronger and take you to beautiful vistas, says sports journalist and hiker Kate Milsom. “Uphill walking is all about pacing yourself. Shorten your stride and swing your arms to maintain a steady rhythm. Avoid pushing off on your toes as this puts too much strain on your calf muscles. Instead, focus on engaging the glutes with each step. On harder inclines, rest your hands on your quads to add extra force to each push-off.” And don’t forget to take regular rests.
Prevent pain
Blisters. The fear of any walker. To avoid them, wear broken-in footwear that fits well, especially around the toes and heel. Keep your feet dry, as soft, damp skin is much more prone to chafing (merino wool socks help here). Change out of damp socks and try to dry wet footwear. Don’t wait until a painful blister has formed: stop as soon as you feel a hotspot and apply a blister dressing. Remove any debris from your shoes before it irritates your skin. Blister patches can help protect sensitive areas, while specific sports lubricant applied to your feet should help reduce friction.
Avoid falls
Navigating rocky terrain demands focus and energy. “Each step should be deliberate when tackling uneven and rocky ground,” says Kate Milsom. “Test every foot placement to ensure it feels secure before shifting your weight. On loose stones, shorten your stride to minimise the risk of slipping on shifting ground. Don’t hesitate to use your hands or hiking poles for balance. Read the landscape as you go, picking out stable rocks and avoiding any that look sharp.”
Get down the hill
It sounds like the easy bit, but descending can be hard on the body and a technical challenge. “To protect your joints, keep knees slightly bent to soften the impact and engage your quads for stability,” says Milsom. “Keep your posture upright or leaning slightly forward so your centre of gravity stays over your hips and knees. Step heel-first, creating a solid base before shifting your weight forward. Your gluteal and core muscles should be doing most of the work. Shorten your stride to keep your movements controlled.”
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