(This is Part II of a longer post. In Part I- Hiking Rating System, Is That Trail Right for Me? we explored different factors that contribute to the difficulty of a trail. Please click here to read Part I.)
Okay, so after Part I, you have determined that the viral hike you must do, is strenuous. It is 8 miles, with 2,500’ of elevation gain. The terrain is rocky and steep, and there is a rock scramble at the end. You broke in your new boots so that you won’t get any blisters, none of your layers are cotton, you purchased a 3-liter bladder and all ten of the ten essentials– you are ready! But are you? Can you handle strenuous? What is your hiking ability?
If you are a seasoned hiker, you won’t have to give this question much thought. You already know your hiking ability and limitations and are adept at finding hikes that are both enjoyable and push you outside of your comfort zone. You have probably mastered your own tough love pep talk and developed the mental fortitude to push yourself when you just want to sit down and cry.
However, if you are new to hiking, how do you know if a hike is beyond your ability? What is your hiking ability? There is a lot at stake on trail- safety, health, ego, blisters. And, like anything else, if you really hate your first experience, you might not try again. The right hike 1) matches your ability and 2) fulfills whatever motivates you. Whether it is exercise, a photo op, solitude, or wildlife viewing, we all have a motivating factor.
Determining Your Hiking Ability
Determining your hiking ability is the first step in ensuring that you are selecting the right hike. Unfortunately, walking the dog around the block or getting on the treadmill (even with full incline!) at the gym won’t be indicative of your ability or fully prepare you for a hike. While it may improve your stamina, hiking is a full body workout that requires strength, endurance, balance, flexibility, and determination. The best way to test your hiking ability is to hike.
If I Can Do It, So Can You
A little about me: I am 39, barely five feet tall, and wear a size 12. According to the Body Mass Index, I am 48 lbs. overweight. My boobs hang almost all the way to my bellybutton and my feet make Miss Piggy’s look sexy. For every step a tall person takes, I take two. There are popular outdoor brands that don’t make clothes big enough to fit me- not even big enough to fit.
But, I can hike 16+ strenuous miles, maintaining an average pace of 2+ miles per hour. Lots of other people can’t- not even thin people or “fit” people. It’s not unusual to see runners, spinners, and bootcamp fanatics struggle on trail just as much as a newer hiker. So, be patient and kind to yourself. After all, hiking is supposed to be fun.
A Personal Experience
In Part I of this post we learned that a guy named John took me on my first hike to Giant Ledge in New York’s Catskill Park. John will always be one of my favorite exes because he introduced me to hiking (Thanks John!). Years later I dated another guy, who for purposes of this post we will also call John, and I took him on his first hike to Giant Ledge. John #2 was very fit with long legs. He outdid me in every workout we did together, until Giant Ledge.
For those of you who skipped the first part of this post, Giant Ledge is a 3.4 mile out and back with 970’ of elevation gain. According to the difficulty scale described in that post, it is considered “moderate”. When John #2 and I set out on Giant Ledge, I was pretty sure that I would trail behind the entire hike. But, about ¾ of a mile in, something amazing happened- John had to stop to rest and I did not. As he was catching his breath, he mumbled something about the “high altitude” and “lack of oxygen”. Because after all, New York State is just like Nepal. Even though I got a lot of laughs out of this ridiculous excuse, it reminded me how difficult everyone’s first few hikes feel.
Why am I telling you this?
Many people think that they can’t hike because of their size, or because they are not a fitness fanatic. That’s crazy. If you think that way, I bet that you are either A) wrong or B) just haven’t tried yet. The key is finding the right trails- trails that both match your ability and challenge you to improve.
Getting Started
I used to have a personal trainer who said, “but did you die” after every workout. While that mindset may work with the ER close by, I wouldn’t recommend it in the wilderness.
Select a Benchmark Hike
Part I of this post talked about establishing a comparative benchmark, a trail against which to measure other trails. This benchmark should be an easy (ish) hike:
- 3-5 miles
- 600’- 800’ of elevation gain
- Fairly well traveled.
Prepping for Your Hike
Pre-Hydrate
One of the best ways to prepare for your hike is to pre-hydrate. Many of us don’t drink adequate water on a daily basis to start. This makes pre-hydration even more important. The day before your hike, increase your fluid intake. Your urine should run pale or clear.
Stretch
Avoid preventable injuries by stretching. Hiking can involve muscle groups that are not used on a daily basis. Heavy packs can cause neck and back strain. Large, high, and irregular steps can cause muscle tightness and fatigue in your lower body.
Eat
Hiking is not the time or place to count calories. On a moderate 6-mile hike, I burn 1,000-1,500 calories. While this figure will vary based on pace, weight, elevation, and numerous other factors, most people feel sluggish and weak when they don’t consume enough calories.
Determine Your Resting Heartrate
Determining your resting heart rate will allow you to monitor your heart rate on trail. Monitoring your heart rate is a good way to measure the intensity and impact of the hike on your body. Most smart watches include heart rate monitoring as a feature. Additionally, using a free online calculator is a good way to determine your maximum heart rate, as well as your fat burn and cardio zones. These figures will help inform your pace as you hike. I use this free calculator from goodcalculators.com.
Choose the Right Hiking Partners
Although it may not seem hugely important, who you hike is a big factor in ensuring a good day on trail. Bad company can ruin a relaxing hike pretty quickly.
- Your safety may be in their hands. Aim to hike with someone you trust, and be sure to share emergency contact information.
- Feel comfortable with your group. You will have to squat and pee in front of these people, or worse. (I know, I know…you’ll get used to it.)
- Remember, you will be alone in the wilderness with no buffer and no one else to talk to for several hours. Don’t bring your annoying friend.
During Your Hike
Check in With Yourself
Always be mindful of how you are feeling during a hike. Pay close attention to your heart rate and be on the lookout for signs of dehydration.
Hydrate
Dehydration is one of the biggest risks of hiking. Packing enough water and staying hydrated while on trail is key. Muscle cramps, headache, dark colored, strong smelling, and lack of urine are all indicative of dehydration. Click here for more information on hydration.
Eat
Your body needs fuel. Period.
Listen to Your Body
If your body is telling you to take a break, take a break. It’s that simple. Short breaks will allow your heart rate to drop and give you time to stretch. Don’t stay still too long though, once your muscles cool off, its hard to get moving again.
Post Hike
Recovery is just as important as pre-hike prep. Continue to stay hydrated and stretch. Doing these two things will help reduce muscle soreness and promote recovery.
I always enjoy calculating my pace after a hike (Pace = Time / Distance). It is one way to monitor progress. Most smart watches will provide you with both your overall pace and your moving pace. Knowing your pace will allow you to find hiking buddies and groups that are the same speed as you.
Regardless of how you feel post hike, you should have a general gauge of your ability. Was the hike hard? Was it easy? Would you do it again? Hopefully, the answer to the last question is “Yes!”.
