Long-distance hiking refers to hiking activities covering relatively long distances within one or two days, such as hiking 60 kilometers in 12 hours or 100 kilometers in 24 hours.
Preparation Work and Notes
1. Physical Preparation
Understand your physical limits and health condition, and train appropriately in advance.
2. Route Familiarization
Know the distance and terrain of each section. Are they paved roads, bluestone paths, or hard dirt roads? Which areas require extra attention for traffic safety? Where can you resupply food or water? Having a full understanding will allow for more reasonable trip planning.
3. Equipment and Supplies
Can you handle carrying heavy loads over a long time?
Try to keep your gear minimal. Equipment is divided into essential and optional items.
Optional items, such as shared medications, spare shoes, and raincoats (depending on weather), don’t need to be carried by everyone. Essential items include warm clothing, water, food, personal medications, and a mobile phone—items everyone must have.
4. Choosing Shoes and Preventing Blisters
It’s best to rotate between two pairs of hiking shoes or sports shoes with different materials and insoles. A larger size may be more comfortable for the latter part of the hike.Hiking BootsThey are heavy with a stiff sole, making them unsuitable for long-distance road hiking.
For long-distance flatlandtrekking,the soles of your feet will inevitably become extremely fatigued. If you bring two pairs of shoes with different materials and insoles (such as lightweight running shoes, hiking shoes, or sports shoes), switch shoes every hour and vary your walking style (combine walking and jogging) to alternate pressure points on your feet. This ensures even weight distribution, engages more muscle groups, reduces fatigue and pain, and allows you to walk longer distances.
New shoes can cause discomfort and increase the chance of blisters. For the actual hike, it's best to wear shoes you've trained in. Experienced hikers suggest applying a small amount of Vaseline ointment to the tops of your toes before putting on socks, or wrapping individual toes with Micropore tape, or trying double-sided adhesive pads or moleskin on the soles of your feet. You can experiment with different methods during training to find what works best for you.
Tie your shoelaces tightly to ensure a snug fit. If your shoes have thin soles, consider adding an extra insole or wearing thicker socks. Generally, thick, elastic-soled sports shoes are preferable. Hiking boots are heavier with stiff soles and can easily cause blisters on long treks. Many people fail to finish 100km hikes mainly because of poorly chosen shoes that give them blisters. Wearing thick, dry socks helps reduce friction between your feet and the shoe sole, lowering the chance of blisters.
Socks:Wear thick, dry socks and carry extras. Change them frequently to keep your feet dry and prevent blisters.
5. Hiking Notes
1. Hiking is a full-body workout.
Use arm swings to help balance your body and adjust your stride.
Vary your walking posture occasionally, such as combining walking with jogging or taking a 5-minute jog every hour. Alternating pressure points on your soles ensures even force distribution, using more muscle combinations, and allows muscles to rest alternately. On flat terrain, stay relaxed and use your thighs to drive your calves. Keep your pace consistent and rhythmic.
2. Don’t try to keep up with others—stick to your own pace. The ideal walking speed is one where you can talk without gasping for breath. Avoid frequent speed changes, alternating between fast and slow or stopping and running. Try to maintain a steady pace.
3. If you feel pain in your toes or the soles of your feet, do not walk only on one side of your foot. This causes localized pressure on the foot, which can become extremely painful over time.
4. Keep your shoulders relaxed and back straight, and breathe deeply from your abdomen.
5. When going uphill, take a deep breath first and lean slightly forward.
When going downhill, if you accelerate or run, lean your body backward, lower your center of gravity, and you’ll be less likely to fall.
6. Choosing a Partner
6. Selecting Travel Companions