1. It’s best to travel in a group of at least three people so you can help and look out for each other along the way. But avoid having too many people, as that can cause interference and hinder movement. Carry light luggage, but be sure to bring some common medications.
2. Before setting off, familiarize yourself with the conditions of the areas you’ll pass through, your own physical health (for example, those with lower limb vascular disease, skin ulcers, or flat feet should not go hiking), and the current climate conditions.
3. Maintain a proper walking pace—start slowly and gradually increase speed after a few days. Take a break once a day (preferably longer) around noon. Choose a rest spot away from direct sunlight and low, damp areas.
4. Ensure you get enough sleep and nutrition. Don’t rely solely on dry rations for extended periods; try to eat fresh fruits and vegetables as much as possible.
5. It’s ideal to wear hiking shoes or specialized walking shoes, as they offer moderate elasticity, cushioning for the brain, and help reduce foot swelling caused by long-distance walking.
6. For long-distance hiking, it’s best to do several adaptive training sessions before setting off, gradually increasing your exercise load to build endurance. Walk with the entire sole of your foot touching the ground, applying moderate force to maintain balance.
7. After each day’s hike, soak your feet in warm water to relieve fatigue. If you develop blisters, use a needle (first wipe with an alcohol swab or briefly pass over a flame) to puncture and drain them, then apply red medicine to prevent infection. Never peel off the blister skin, as it can lead to further infection and increased pain.
8. When hiking uphill, lean your body slightly forward, and take a zigzag route when climbing steep slopes. When descending, lean your body slightly backward and relax the muscles in your lower limbs to avoid soreness in the waist and legs.
9. Determine your daily hiking distance based on your physical condition; generally, aim for 4–5 kilometers per hour. After each leg of the journey, take a 15-minute rest in the shade or under a pavilion to recover your energy.