1. Always walk at your own pace: Don't overexert yourself by pushing too hard, as this will quickly drain your energy and result in the opposite of what you want — not achieving your goals. If hiking in a group, try to find a companion with a similar pace.
2. Scientifically assess your physical condition: During your first few hikes, it's best to focus on walking for a certain number of hours rather than aiming for a specific distance. After a few such trials to gauge your ability, gradually increase the intensity of your hiking trips.
3. Don’t just focus on moving forward and miss the surrounding scenery: Hiking isn’t only about improving fitness. Don’t push yourself to the extreme with the so-called "self-mortification" mindset — excessive physical strain can sometimes do more harm than good. Remember, the most appropriate hiking speed is one that allows you to keep going all day.
4. Learn to walk with proper rest techniques: Everyone has their own way of walking, but when hiking, use a method that’s comfortable for you. This ensures your energy is used in a scientifically efficient manner.
5. “Eat and drink more” while hiking: Eating and drinking more doesn’t mean overindulging — eating too much could prevent you from even walking. Here, it refers to the frequency of eating and drinking. Hiking causes significant body heat loss, so to replenish energy, it’s important to timely consume water and food. Drink a bit more water before climbing steep slopes. On hot days with heavy sweating, add a little salt to your drinking water.
6. Pay attention to scientific rest during the hike: Generally, take a 10-minute break after every 50 minutes of walking. Adjust the duration based on your individual condition.
Trekking poles: “The superior man is not different from others; he is just good at making use of things.” In outdoor activities, using equipment appropriately can often yield twice the result with half the effort. For outdoor enthusiasts, having two trekking poles during a hike can bring a lot of convenience.
1. It’s best to have two professional trekking poles that are adjustable, easy to carry, and have shock absorption features. If you don’t have them, branches or sticks can be used as alternatives.
2. When advancing on uneven mountain paths, trekking poles help maintain your balance and avoid falls or stumbles.
3. When crossing rivers, trekking poles provide an additional point of support, helping you stay balanced in fast-flowing and slippery waters.
4. When going uphill, trekking poles assist your feet with added push, and downhill they reduce knee impact, minimizing bodily injury.
5. On mountain paths with bushes, where snakes might be present, use trekking poles to probe ahead and serve as a scare tactic.
6. Even if you’re not part of the Beggar Sect, having trekking poles is like having a stick to ward off dogs. When passing through villages, you can use them against stray dogs.
7. Use trekking poles to prop up a ground mat and create a makeshift sunshade.
8. In winter, use trekking poles to knock snow off low tree branches so it doesn’t fall on you.
9. Some trekking poles can also function as monopods for cameras. If you enjoy photography during hikes, these poles are a great choice.
Know your location and direction: Safety first is the premise of a relaxed and safe hike. Getting lost in the wild is no small matter. To avoid getting lost, aside from hiking with experienced leaders or guides, every participant should stay alert and know their location and direction. If there are many such attentive “path veterans” in your group, you’ll likely find your way back if you get lost.
1. As you move forward, always observe prominent natural landmarks such as rivers, lakes, cliffs, and uniquely shaped peaks. These can help you find your way back if you get lost.
2. Most areas we hike in have some local activity. You can judge based on the size of paths or signs of frequent movement. If you’re on a popular trail, look for markers left by previous hikers.
3. If you haven’t brought a compass, you can estimate your direction by observing your shadow in combination with the time of day when the sun is out.
4. It’s best to carry a watch while hiking so you have a clear sense of time and know how much distance you have left to cover.
5. The time of sunset varies by region but follows certain patterns. Ask locals about the sunset time and plan to find a campsite or prepare to rest accordingly. Try to avoid hiking at night.
Hiking and Knee Protection: As the saying goes, “The legs age before the rest of the body,” and the knees are often the first to show signs of wear. Many hikers suffer from knee pain due to insufficient protection. The longer you engage in outdoor activities, the more you realize how precious healthy knees are. The knee is the weakest joint in the human body, yet it supports the longest bones and strongest muscles. Daily urban walks on hard concrete, weekend mountain treks — your knees bear the most pressure. Knee injuries can strike suddenly, but recovery is slow and painful. To protect our health and ensure better outdoor performance and continued happy living, knee care deserves special attention.
1. The most important rule: Don’t run or jump downhill — go slowly and carefully. Charging downhill is the most damaging to your knees, and many injured hikers suffer because of this. The correct way to descend is to lean your center of gravity slightly back and lower, transferring your weight only after the front foot is securely placed (don’t slam your weight down onto the front foot), and always keep one foot on the ground.
2. Minimize the load you carry. Before setting off, assess your limits realistically. Even on short hikes, walking upright for over four hours is normal. Normally, if your load exceeds one-quarter of your body weight, you should control your pace downhill to protect your knees. Even under special circumstances, try not to carry more than one-third of your body weight.
3. Before starting to climb, warm up sufficiently, including stretching to properly prepare your joints, muscles, and ligaments. You can also rub the lower edge of your knees with your fingers to promote the secretion of joint lubricant.
4. Use knee pads and trekking poles. Choose reliable trekking poles, preferably two, so your upper arms share more of the leg load. I’ve noticed many people look down on protective gear, thinking it’s too troublesome. I’m not sure why, but I strongly recommend using both — especially trekking poles.
5. Don’t show off—doing so only proves you’re immature. If you really want to enjoy the climb more, pick up the pace on the way up, and don’t forget to carry water for everyone.
6. Climb mountains that match your current fitness level. Tackle new challenges gradually. Before setting out, accurately assess your physical strength and outdoor skills. Consider whether you can keep up with your companions’ pace or itinerary, and try not to overexert your knees.
7. Wear shoes suitable for hiking, and remember that soft soil, grass, gravel slopes, and snow are relatively knee-friendly. But watch your step to avoid slipping, and when walking on gravel paths, always be mindful of the person below you—otherwise, that’s just bad form.
8. Don’t “lock your joints.” When your thighs get overly tired, you might unconsciously lock your knees by straightening your legs completely. This reduces the load on your thigh muscles and gives them temporary relief, but it can easily lead to knee strain, impact injuries, ankle strain, or sprains.
9. Strengthen your leg muscles. Well-developed muscles can help alleviate pressure on your knees to some extent, minimizing potential damage. Regularly work on your quadriceps (front thigh muscles) and cruciate ligaments. If possible, train at a gym with professional guidance to avoid injury from improper form—it’s really not worth getting hurt during exercise (I learned this the hard way last year when I injured myself training my quads—I regretted it for months!). As for training methods, we can discuss that another time. Girls, don’t use excessively heavy weights; you can incorporate muscle stretches like yoga or leg splits. Don’t worry about bulking up your thighs—even with regular training, increased fat metabolism aids weight loss, and gaining significant muscle mass is actually quite difficult.
10. Lastly, if your knee damage is already quite severe, it’s best not to hike anymore. Take up other hobbies instead—like swimming, rowing, playing CS, battling in Warcraft, shooting marbles, or playing card games.....