Hiking for Beginners: What I Wish I Knew When I Started

• Pick the Right Hike
• Prep Your Body
• Essential Gear
• Day Before
• Trailhead
• On the Trail
• Fears
• Solo vs. Group
• Getting Lost
• After the Hike
• Backpacking

Jump to a section

• Pick the Right Hike
• Prep Your Body
• Essential Gear
• Day Before
• Trailhead
• On the Trail
• Fears
• Solo vs. Group
• Getting Lost
• After the Hike
• Backpacking

I’ve spent over 20 years hiking everything from short local trails to 30-mile single-day mountain epics in the Sierras. I’ve dealt with gear failures, gotten lost, and had plenty of moments where it was obvious I’d made bad choices. Here’s what I wish someone had told me 20 years ago to avoid some of those sketchy moments.

Pick the Right Hike

When I first visited the Grand Canyon I was overconfident and hiked from the South Rim to the Colorado River because I had done that distance already. Going down the hike was easy, but the climb back out took me hours longer than expected and left me humbled. I didn’t know how to evaluate the hike correctly and paid for it.

• Ascent is the hidden factor beginners miss. Miles don’t tell the complete story. A 6-mile hike with 3,000 ft of gain is harder than a 12-mile flat walk. For reference, 5,280 feet is one mile. So a hike with 5,000+ ft of elevation gain is climbing a vertical mile on top of whatever horizontal distance you’re covering. A good general rule of thumb is to add at least 30 minutes of extra time for every 1000 feet you climb.
• Stick to popular, well-trafficked trails at first. A popular trail might not always be a peaceful experience, but if there are others on the trail it can be helpful if lost or you need help. Look at the number of reviews for a trail on AllTrails. More reviews means more people are doing it.
• Go beyond one app. In my Grand Canyon case, if I’d read the park hike page I would have seen the warning against doing that hike in a day. I’ve also driven hours to a trailhead and found it closed. Before you go, know the basics: permits, road status, reliable water sources, and whether the hike is safe in the season you’re doing it. There’s always more to know than just following the blue line.
• Be conservative. Backcountry hiking isn’t a marathon with aid stations every mile. If something goes wrong, help is often hours away, sometimes days. Overconfidence is what leads to poor choices. Be honest about whether you can actually do the hike, or whether you need to train up to it.

Prep Your Body

• Build gradually to your hike distance. Jumping into a 10-mile hike without base fitness is a sure way to get injured. Start at a distance you can comfortably walk now and add about 10% of mileage per week until you hit your target.
• You need more than just hiking.
  • One long hike a week is the foundation. Hike with the gear and pack weight you’ll use on your target hike. Nothing replaces time on feet.
  • Add 2 to 3 weight training sessions focused on compound leg movements. Squats, lunges, and deadlifts are the winners here. If you’re starting from zero, the Stronglifts program is simple and effective.
  • Recovery matters more than you think. I do simple leg stretches right after every hike, especially if I’m driving home afterward. Avoid hard exercise for a day or two after a big hike until you feel rested. Long hikes take more out of you than you’d expect.
  • Bike rides are a great complement. Hiking and running pound your joints. Cycling still builds your aerobic base and leg strength without the impact, so I use it as active recovery and as a weekday cardio option.
  • Go deeper with heart rate training if you want to. Zone 2 training during the week builds a strong aerobic base. On my long hike, I don’t worry about staying in a specific heart rate zone, I just move at a comfortable pace. Hiking isn’t a race.

Here’s a rough guide of how much runway you need to start prepping for a hike.

Hike type	Distance	Elevation gain	Training time
Easy	Under 5 miles	Under 1,000 ft	Can you walk 3 miles comfortably? Ready now
Moderate	5 to 10 miles	1,000 to 2,000 ft	2 to 4 weeks
Hard	10 to 15 miles	2,500 to 4,000 ft	6 to 8 weeks
Very hard	20+ miles	4,000+ ft	2 to 3 months

Essential Gear

When you’re trying to figure out what to bring, drop the 10 essentials list from the 1930s and instead group your gear into these 3 buckets.

Comfort

How are you going to stay comfortable for your entire hike, in all the possible conditions? Comfort isn’t just about feeling good, it’s about safety. I suffered through many blisters when I used to use hiking boots. At one point after a long day on the notoriously tough Great Range Traverse in the Adirondacks, a blister got infected, and I spent the night in the emergency room on an antibiotic drip.

• Trail Runners or Hiking Shoes. If your feet are uncomfortable or blistering, it’s going to affect every second of your hike. Having comfortable shoes is the best thing you can do for your feet. Today almost every long-distance hiker has moved away from boots to lightweight hiking shoes or trail runners. Wear them on your practice hikes to get your feet used to them.
• Backpack. For most longer day hikes, having a backpack with a capacity of 20-30 liters will be enough to carry different loads for all types of seasons. Maybe extra water in the summer, and extra layers in the winter.
• Shell & Layers. Always be ready for rain and colder weather, even if the forecast is clear. A packable shell and rain pants live in my pack on every hike. A lightweight puffer comes out on a cold and windy summit, or when I run late and the temperatures go down after sunset.
• Wicking Clothing - Don’t wear cotton or denim, wear quick-drying workout type clothing that won’t leave you soggy after a big climb. I wear pants that zip off into shorts, which gives me flexibility.
• Sun protection. The obvious things are a hat and sunscreen. What’s not so obvious are your eyes, which after prolonged exposure to the sun, especially above the treeline when it’s reflecting off granite, can leave you struggling to see from sun-blindness.
• Bug protection. In tick country or mosquito-heavy areas, treat your clothing with permethrin at home (it lasts through multiple washes) and use a DEET or picaridin wipe if it gets bad. In areas with lots of mosquitos, a headnet is goofy but a lifesaver unless you enjoy bugs flying in your nose, mouth, and eyes.
• Water. You can live for weeks without food, but only days without water. Plan on burning through 0.5L an hour in normal conditions and 1-1.5L an hour in extreme heat. Have a plan on where you’re going to refill if necessary, and filter water you take from the land. On hot long days I use electrolytes to help eliminate cramping.
• Food. Today I focus on nutritionally dense foods like nuts, dried fruits or meats, and healthy energy bars. The idea is to carry less and get more calories from it. I eat every few hours, and I’ll bring some energy gels in case my energy is flagging or I have a big multi-mile climb to power up.

Navigation

Knowing where you are is the number one thing that you can do to stay safe. It’s so important that I usually have a few levels of redundancy with me when I’m not familiar with a trail or area.

• Navigation starts before you start the hike. Look over the map and study the route, familiarizing yourself with landmarks like trail names and geographic features.
• I’ll also create a basic cue sheet at trail junctions and landmarks. You can use a notecard, a note taking app on your phone, or even put them into your nav tool as course points. For example:
  • 1 mile - Left on McGill Trail
  • 2.3 miles - Cross Pine Creek (water refill)
  • 3 miles - Switchbacks start
  • etc.
• The GPX file is the format that hikes come in, and they can be read by most hiking apps, sportswatches, or handheld GPS units. Some apps like AllTrails have them built in, otherwise you can download them from sites like mine or create them yourself using tools like CalTopo or Footpath.
• I’ll usually put my course onto the watch that I’m using for hiking and be able to glance down periodically to see if I’m on the trail.
• I’ll also have it saved to my phone, along with the offline maps to support it. During a hike I put the phone in airplane mode. Constantly searching for cell towers while out of range will drain your battery fast.
• Always bring a 10,000mAh extra battery for your phone and gear. Don’t forget the charging cables.
• Always carry a paper map in case your electronics fail.

Emergencies

Even if you prepare, things can go wrong. I remember summitting Mt. Charleston, at almost 12,000 feet, and then seeing a storm suddenly blow in. I was going fast on the exposed ridge to get lower and rolled my ankle, which swelled up like a grapefruit. The rest of the hike down was done in pouring rain at a snail’s pace, and I finished long after dark. Luckily I was prepared.

• Can you solve the problem yourself?
  • A headlamp and a way to recharge it is key in case you get caught out after dark.
  • Tracking your hike on your phone or watch, it will often have a backtrack function that will help you retrace your steps.
  • A medical kit can help address situations like lacerations, blisters, allergic reactions, and pain.
• It’s okay to ask for help.
  • Every search and rescue worker I’ve ever met has said they’d rather you asked for help sooner rather than later. A good piece of advice I got from one of the busiest search & rescue groups in the country: ask for help when you are unsure of a safe outcome.
  • A satellite communicator or satellite enabled phone will allow you to ask for help if you are out of cell service. Always try 911 first even if you think you have no reception. Phones can sometimes connect to any available carrier for emergency calls.
  • If you find someone else in need, you can use your satellite communicator to ask for help on their behalf. The rescue costs (if any) are generally billed to the person being rescued, not the device owner.
  • Backcountry rescues generally take hours if not days. Bring extra layers and an emergency bivy (sleeping bag) to stay warm and safe after stopping and waiting for help. Having a whistle or strobe will help rescuers find you when they are close.
• Something catastrophic can happen.
  • If you were to collapse and be unconscious, there’s still hope. Many satellite enabled devices have something called live tracking, which updates your position periodically so others can follow along on an online map. Share this map link with whoever is expecting you home. They should report you missing if you are overdue, they don’t have to wait 24 or 48 hours like on television.

Day Before

• Check the weather and make sure conditions are safe. I use the NOAA forecast for the location, and if there is a summit, I’ll check the specific mountain forecast. If there’s a chance of snow, I’ll use the snow layer in AllTrails to see if it affects my route.
• Read the latest trip reports from sources like AllTrails, local forums, and Reddit. Check the latest satellite photography on CalTopo if you have access to it.
• Check the official park page and the county/state road page for any closures.
• Fully charge the batteries on your devices, including headlamp and backup battery bank.
• Make sure all the apps you’ll use are updated. Open each and verify that you are logged in. Download any offline maps that you need and make sure your routes are synced. Same deal with devices like inReach or handheld GPS.
• Update your Garmin/SOS emergency notes with current vehicle info and any trip-specific details.
• Leave your plan with a loved one. It can be as simple as texting a link to the hike page and saying you’ll check in by a certain time. If you don’t check in at the specified time, they should contact the park or sheriff’s department immediately.

Trailhead

• Don’t leave anything valuable in the car. Trailheads are remote and easy targets.
• I highly recommend starting your hike at sunrise. This simple strategy almost always means that there is plenty of parking, a minimum of crowds, and often means you avoid afternoon storms.
• Drop a waypoint at the trailhead on your device and start tracking on your device so you have a breadcrumb trail back to the start.
• Start your satellite live tracking and send a message with it. On Garmin inReach it’s “Share With” on the live track page.

On the Trail

• It’s not a race. Start slower than you think and pace yourself. The “talk test” is a good measure, if you are so winded that you can’t have a conversation, you’re going too fast. Save your energy. Fatigue can lead to poor choices.
• Navigate by landmarks. Set mini-goals for your next landmark on the trail and break the hike into chunks. This keeps you focused and makes the hike more mentally manageable.
• Turn around and look. At every intersection I go through, I turn around and take a mental snapshot of what it looks like from the other direction. If I have to backtrack this helps me not miss an important turn.
• Leave no trace. It’s a no brainer, but leave things the way you found them. Save the rock sculptures for your garden, on the trail they’re called cairns and are markers used for navigation. Don’t throw your banana peels and apple cores into the woods. Pack all your trash out with you in a simple gallon ZipLoc bag. Pay it forward by picking up trash you see on the trail.
• Watch the weather. Weather can often change rapidly, especially in the mountains. If you see clouds building, hear thunder, or see a rapid drop in temperature, conditions will likely change soon and you need to assess whether to continue or not.
• Be conservative. There’s no shame in turning around if things don’t go as planned. Maybe you’re going slower than expected, or the weather changed for the worse. The conditions don’t adapt to you, you adapt to the conditions.
• Plans change. Don’t forget to keep your loved ones in the loop if you deviate from your shared hike plan. A simple “I’m running X hours behind schedule” message on inReach or text keeps them in the loop and prevents search & rescue false alarms.
• Watch your footing on the descent. It’s easy to roll an ankle when you are tired and heading back downhill after a big summit. Rocky descents require focus. I find fueling up at the summit helps keep my mind sharper.

Fears

Statistically you’re more at risk driving to the trailhead than on the trail, but fear doesn’t care about statistics. The fix is information and a plan.

• Coyotes and bobcats generally run away or ignore you. If you have a small dog, it can look like prey, so keep it leashed in coyote country.
• Mountain lion attacks are extremely rare and you’ll probably never see one. If you do: look big, make noise, fight back if attacked. In areas with posted lion warnings, bear spray works on lions too.
• I’ve seen hundreds of bears on the trail and never had a problem. Most of the time they run away, other times they ignore you.
  • Give them space, especially if cubs are around. Slowly backing away is a smart move.
  • Check if bear spray is legal for your specific park or trail. In some parks, like Yosemite, it is prohibited. In those areas, your voice and a whistle are your primary deterrents.
  • The real risk is habituated bears near popular trails looking for human food, not backcountry bears.
• Snakes don’t hunt humans, but they’ll bite if they feel threatened. Watch your footing, don’t wear headphones, and give them space to move. Rattlesnakes often warn you, but not always, so don’t rely on the rattle.

The real danger is weather, not wildlife.

• If there’s a heat warning, skip the hike. If you must go, leave before sunrise and be off the trail before 10 AM.
• Snow and ice can turn a pleasant mountain trail into a mountaineering route. If you’re hiking in winter, research conditions and make sure your route is still a hike and not a climb.

The boring truth: most hiking incidents are self-inflicted by bad judgment. Stay prepared, stay humble, and call it a day when conditions aren’t in your favor.

Solo vs. Group

Group hiking is statistically safer. You have more eyes on the trail, more hands if something goes wrong, and you’re less likely to have a problem encountering wildlife. But groups can introduce their own problems.

• Social pressure. Pushing past your limits to keep pace with the pack. Your body is telling you to turn around and you ignore it because the group is still going.
• False confidence. Assuming someone else checked the weather, downloaded the map, or packed the first aid kit. Make sure you plan and divide responsibilities before leaving.
• Splitting up. Set the pace to the slowest hiker and regroup at every junction and landmark. If someone is missing, gather the group at the last known location and wait there, calling for help if needed. Investing in rugged walkie talkies is a smart move in group situations.

I hike almost exclusively solo, and solo is safe with the right preparation. I have redundancy in navigation, lighting, and communications. I share my position with my family using live tracking. I leave an itinerary with loved ones at home.

Getting Lost

STOP. Stop. Think. Observe. Plan.

Getting lost isn’t a catastrophic event; it’s a navigational problem to solve. Your immediate threat isn’t the wilderness; it’s panic. Fight-or-flight can lead to rushed, flawed decisions. Use the STOP protocol to regroup before taking another step.

• The Reality: If you prepped properly, you rarely miss a major junction. Most of the time, you just branched onto a use path or game trail that fizzled out.
• The Data: According to Lost Person Behavior (based on 50,000+ SAR cases), roughly 75% of lost hikers are found within two miles of their last known point. You are probably closer to the trail than you think. Do not try to bushwhack or shortcut your way back.
• The Fix: 99% of the time, the fix is backtracking. Take a look at your track on your hiking watch or phone app, then follow it back until you recognize the area. Or use the “TracBack” feature on your device for a guided version of that.
• The Fail-Safe: If backtracking fails, you lose daylight, or you sustain an injury, hit the SOS button on your satellite communicator immediately. Do not wait until your situation degrades further to ask for help.

After the Hike

• Check in immediately. Text your emergency contact that you are off the trail and turn off your satellite tracking. Don’t be the reason Search and Rescue gets deployed while you are safe at home.
• Change into sandals. This lets your feet recover from swelling and provides the perfect opportunity to check your lower legs for ticks before getting into your vehicle.
• Stretch. I’ve found that a few minutes of stretching does wonders for my recovery and soreness. I have a simple routine of standing quad stretches and standing hamstring stretches that is very effective.
• Eat a real recovery meal. You have a 30-to-60-minute window to replenish glycogen stores and jumpstart your physical recovery. I eat some almond butter packets, a banana, and dried fruit. They’re easy to eat while driving.
• Leave a trail review. Detail the current conditions, water availability, and parking situation on your app or community. This helps the next hiker make smart decisions and stay safe.

Backpacking

Backpacking is hiking with an overnight. Same skills and gear, plus a few new ones. If you’re comfortable with day hikes and you’re ready to sleep on the trail, here’s what changes.

• Shelter: I’d go with a freestanding tent if you’re starting out. Freestanding means it holds its shape without stakes, which makes it easier to set up on rocky or hard ground where stakes won’t go in.
• Sleep System: Go for a quilt with a warmer sleeping pad (R-value 4 or higher). A quilt allows you to move around as you would in a regular bed, a warmer pad keeps you warm off the ground.
• Food storage. Check park regulations before you pack. Some parks require a hard-sided bear canister, others allow a soft bear bag like an Ursack. The traditional bear hang has fallen out of favor: it’s hard to do right, and a bear that gets human food usually ends up being put down.
• Power: You’re out longer, so your battery needs are bigger. I carry a 10,000 mAh battery bank for multi-day trips. Charge everything the night before and treat your phone like the critical tool it is. Batteries drain rapidly in the cold. On freezing nights, keep your phone, battery bank, and water filter inside your sleeping bag with you.
• Practice before you commit: Practice a night with your setup in your back yard. Then do a one-night trip on a local trail before you do a three-night trip in the backcountry. Finding a problem in your back yard is much better than discovering it 15 miles into the backcountry.
• Pick your campsite carefully: Use established campsites when they exist; it’s better for the land and usually safer. When you’re picking a spot:
  • Widowmakers: Never pitch under dead trees or heavy dead branches (they kill people every year).
  • Drainage: Avoid low spots or depressions; you will wake up in a puddle if it rains.
  • Level ground: Finding a truly flat spot is the difference between sleeping and sliding off your pad all night.
  • Leave No Trace: Camp at least 200 feet from trails and water sources.

Get the basics right and backpacking opens up a whole other world of backcountry adventures.