Trail Newbies
THURSDAY THOUGHTS. . . LET’S DISCUSS!
Topic: TRAIL NEWBIES
We encourage discussion, questions, comments, compliments, feedback and would love to hear of other topics which might be of interest to you!
We are so lucky to have such a large, diverse group join Woah Girl. We have the crowd that can scamper over rocks like superwomen, always carry the 10 essentials, follow LNT principles, haven’t let their AllTrails subscription lapse in years and never leave home without their Kula Cloth.
And we have those that are newer, have no idea what the above paragraph means, and will be meeting hikes with mix of enthusiasm and trepidation. All are welcome and remember you’ve got to be a trail turtle before you can be a mountain goat!
This week, we’ll explore the beginning hiking level and share some tips on how to prepare for your next adventure.
Let’s start with some definitions:
When hikes are posted on the WOAH page, they will include a hike type. The type is determined by distance and elevation gain and sometimes trail conditions. *AllTrails defines the levels as follows:
Easy - Less than 5 miles with an elevation gain of less than 700 to 800 feet. An easy day hike is suitable for beginners.
Moderate - 5 to 10 miles with less than 2,000 feet of elevation gain. You should be reasonably fit for these.
Difficult - 10 miles or more, and those with more than a 2,000-foot elevation gain.
A guide to elevation gain
Flat to Slightly Inclined Trails: Elevation gain of 0 to 200 feet. These trails are mostly flat or have very gentle inclines, making them perfect for beginners to get accustomed to hiking.
Moderate Inclines: Elevation gain of 200 to 500 feet. These trails offer a bit more challenge without being too strenuous. They are ideal for beginners looking to build endurance and strength.
Challenging but Still Manageable: Elevation gain of 500 to 1,000 feet. These trails are suitable for beginners who have gained some confidence and stamina from easier hikes. They offer a good workout without being too overwhelming.
Where to begin
As a beginner hiker, it's important to recognize and respect your limits to ensure a safe and enjoyable experience for you and the group. Here’s some questions to ask yourself:
· Can you comfortably walk long distances?
· How do you handle elevation changes and steep inclines?
· Were recent hikes easy or challenging for you?
· How did you feel during and after the hikes? (e.g., tired, energized, sore)
· Were you able to keep up with the group or did you need to take frequent breaks?
Answering these questions will help to assure you are hiking on the proper hikes. If you are a newbie and don’t know where to start, here are some tips:
Start Small: Begin with short, less challenging trails and assess how you feel during and after the hike.
Monitoring Physical Responses: Pay attention to your endurance, strength, and how your body reacts, such as breathlessness, muscle fatigue, soreness and overall energy levels.
Tracking Performance: Keep a record of your hikes, length and elevation, also noting how you feel during and after each one.
Gradual Progression: Gradually increase the length and elevation of your hikes to see how you adapt.
Listening to Your Body: Pay attention to signals like fatigue, soreness, and breathlessness.
Seeking Feedback: Ask more experienced hikers who can provide feedback on your performance and give tips.
Assessing Fitness: Engage in regular fitness activities and assess your overall stamina and strength.
Using Technology: Utilize fitness trackers or apps to monitor your heart rate, distance, and pace, which can help you monitor your progress and set realistic goals.
How to get into shape
Beginning hikers can get into shape by following a gradual and structured approach. Here are some steps to help:
Regular Walking: Incorporate regular walking into your daily routine. Aim for at least 30 minutes of brisk walking most days of the week.
Trail Length: Start with shorter trails (1-3 miles round trip) to avoid fatigue.
Trail Surface: Choose well-maintained trails to reduce the risk of tripping or injury.
Pace: Hike at a comfortable pace and take breaks as needed.
Strength Training: Build leg strength with exercises like squats, lunges, and step-ups. Core exercises like planks can also help improve stability.
Cardio Workouts: Include cardio workouts such as cycling, running, or swimming to improve cardiovascular fitness.
Flexibility and Balance: Practice stretching and balance exercises to improve flexibility and reduce the risk of injury. Yoga and Pilates are great options.
Proper Gear: Invest in good hiking shoes and gradually break them in. Use appropriate clothing and carry a lightweight backpack to get used to carrying weight.
Hydration and Nutrition: Stay hydrated and maintain a balanced diet to fuel your body. Bring water and healthy snacks on your hikes.
Consistency: Be consistent with your training and hiking. Try to hike at least once a week, gradually increasing the difficulty.
Listen to Your Body: Pay attention to your body’s signals. Rest if you feel overly fatigued or experience pain.
When going on hikes, here are a few suggestions:
Preparation
Research the Trail: Get in the habit of researching and preparing for the hike. Understand the difficulty level, length, and terrain of the trail beforehand. Seek insights through online resources, conversations with experienced hikers, or by using the *AllTrails app. Although the hike leader will have this information, familiarizing yourself in advance will help you determine your readiness for the hike and identify areas you may need to improve.
Check the Weather: Weather can change quickly. Dress appropriately and be prepared for unexpected changes.
Gear
Wear Proper Footwear: Invest in a good pair of hiking boots or shoes that offer support and have been broken in before your hike. Hiking shoes and other gear is a discussion all on its own, but investing in the right hiking shoes tailored to your needs and the specific trail conditions can significantly enhance your hiking experience and ensure your safety and comfort on the trail.
Dress in Layers: This allows you to adjust your clothing as your body temperature changes.
Pack Essentials: Make sure you have a hat, sun protection, adequate water, high energy and salty snacks (we will talk 10 essentials in another post)
Safety
Stay on Marked Trails: Avoid getting lost by sticking to designated paths.
Stay Hydrated: Drink water regularly, even if you don't feel thirsty.
Etiquette
Leave No Trace: Carry out all your trash and respect the natural environment.
Be Considerate of Others: Yield the trail to those moving faster or uphill and keep noise levels down.
Navigation
Use a Map: Familiarize yourself with the trail you will be hiking and have a map, even though you will be following the leader. Websites like *AllTrails, Gaia GPS, and the National Park Service or other apps allow downloadable maps that you can print or use offline on your smartphone ensuring you have access to your route even without cell service. Local Retailers carry trail maps and guidebooks that can be helpful.
Health
Know Your Limits: Don't push yourself too hard. Talk to the hike leader about turning back if you're feeling unwell or too tired. Please know that the leader will never want you to walk back alone, so accurately assessing your capabilities crucial. That being said, never hesitate to talk to the leader if you are feeling ill.
Advanced Hiker Tips
We welcome tips and suggestions from the advanced hikers as to how newbies can advance. Your experiences and insights can be incredibly valuable to those looking to challenge themselves and enhance their skills.
What practices or routines have been most effective in building your endurance and strength for longer hikes?
Are there specific trails or locations that helped you advance from beginner to advanced levels?
Do you have any recommendations for resources, such as books, websites, or communities, that you found helpful.
Your advice and stories would be greatly appreciated by those who aspire to reach new heights in their hiking journeys.
*AllTrails is a free app where you can look at the crowdsourced user reviews and images. The app provides detailed information regarding the hike, distance, elevation gain and time. It is generally accurate, but should not be relied on completely.
