As autumn arrives, it’s the best season for outdoor activities such as hiking, cycling, and mountaineering. If you’re a “newbie” just entering the hiking community, while you’re excited to join fellow experienced hikers on outdoor adventures, besides preparing mentally, you should also gear up with essential equipment.
Pack All Necessary Gear
Before setting off, assess your physical condition, carefully study the route, and understand the road conditions and transportation, such as which sections require supplies and which parts have gravel or uneven terrain.
When preparing your gear, divide items into essentials and optional ones. Essentials include your mobile phone, warm clothing, water, food, and medication. Optional items can include shoes, socks, knee pads, trekking poles, headlamps, flashlights, and lightweight raincoats.
Generally, for hiking, it’s recommended to bring two pairs of shoes with different soles and materials (for example, lightweight running shoes and hiking boots), switching between them every hour and combining walking with light jogging. This helps reduce foot pressure, engages various leg muscle groups, and allows you to walk longer distances.
Adopt Scientific Walking Techniques
Hiking is a full-body workout. The ideal pace is to walk without gasping for breath. Avoid alternating between fast and slow speeds, or between running and stopping—try to maintain a steady pace. Use your arms to help balance your body and adjust your stride. On flat terrain, stay relaxed and use your thighs to drive your calves. On other types of terrain, vary your walking posture occasionally, such as combining walking with light jogging.
If you feel pain in your toes or the soles of your feet, avoid walking solely on one side of your foot, as doing so for extended periods can become very painful. Due to the weight of your backpack, your shoulders bear significant pressure. When hiking, keep your back straight and breathe deeply using your diaphragm.
Ensure Adequate Food Supply
During the hike, it’s not advisable to consume high-fat, high-protein, and hard-to-digest foods such as meat. Carbohydrates are the primary source of energy for the human body, easy to digest, and capable of quickly releasing energy. Therefore, you should replenish with carbohydrate-rich foods such as porridge, rice, noodles, bread, and steamed buns, as well as easily digestible options like fruits, vegetables, and sports drinks.
For beginners, don’t push yourself to complete the entire journey. If you experience joint discomfort or extreme fatigue, prioritize your health and wisely choose to turn back.
(Huo Qing)