Personal Gear: Shoes, socks, knee pads, comfortable T-shirts and shorts, a small lightweight backpack or hydration pack suitable for day trips, reflective gear, flashlight, a small amount of medication, a lightweight raincoat, high-energy snacks, and personal items. For shared items, bring one set per group, such as a small first aid kit for the team.
1. Backpack:A good support system is essential. Pack your bag evenly and avoid carrying unnecessary items.
2. Shoes:It’s best to rotate between two pairs of hiking shoes or sneakers made of different materials with different insoles. Wearing a larger size for the latter part of the hike can improve comfort. Hiking boots are heavy and have hard soles, making them unsuitable for long-distance road hikes. Long-distance flat terrain walking inevitably causes extreme fatigue in the soles of your feet. By having two pairs of shoes with different materials and insoles (such as lightweight running shoes, hiking shoes, or sneakers), and switching every hour while also varying your walking style (combining walking and jogging), you can distribute pressure more evenly across your feet and engage more muscle groups, which helps reduce fatigue and pain, allowing you to hike longer distances.
New shoes can cause discomfort and increase the risk of blisters, so it's best to wear shoes you’ve already broken in during training for the actual event.
Tie your shoelaces tightly to ensure a snug fit. If the sole is thin, consider adding an extra insole or wearing thicker socks. Generally, shoes with thick, cushioned soles are preferable, as hiking boots tend to be heavier with harder soles that can easily cause blisters on long treks. Many people fail to complete 100-kilometer hikes primarily due to poor shoe choices leading to blisters. Wearing thick, dry socks can reduce friction between your feet and the shoes, lowering the chances of blisters.
Experienced hikers recommend applying a small amount of petroleum jelly to the tops of your toes before putting on socks, or using medical tape to wrap each toe individually.
3. Socks:Wear thick, dry socks to reduce the likelihood of blisters. Bring extras and change them frequently to keep your feet dry and prevent blisters.
4. Gaiters:They help prevent blood pooling and swelling in your legs, reducing soreness and fatigue in your calves.
5. Knee Pads:Use detachable knee pads that can be removed when not needed.
6. Ankle Braces:If you’re wearing low-cut hiking shoes, ankle braces are highly recommended.
7. Soft sweat towels.
8. Wear a sun-protective, breathable hat and apply sunscreen.
9. Clothing:For undergarments, choose boxer briefs that don’t rub against the groin area—ones with moisture-wicking and breathable properties are even better. Select appropriate clothing based on the activity and weather conditions, and bring backups. A light outer layer is essential due to temperature fluctuations between morning and evening.
Editor’s Note: Protecting your legs and feet during hiking is key to ensuring a successful trip. We hope this guide helps you complete your hiking adventure smoothly.