Hiking is an accessible activity with many health benefits. If you're just starting out, it's important to choose the right distance and elevation gain for your route in order to progress safely. Explore the ideal hiking distance for a beginner.
Maximum hiking distance for a beginner
If you have just started hiking, it's important to know that several factors influence the maximum distance you can cover. Physical fitness and age are key elements. A young, fit person will find it easier to walk than someone older or less trained. If you're hiking in a group, the level of the other participants must also be taken into account.
The type of terrain and elevation gain also play an important role. A flat, well-maintained trail will be easier to walk than a steep mountain path. Weather conditions (rain, snow, fog…) can make the terrain more challenging, slowing your pace. Finally, the weight of your backpack also affects walking speed.
Before even thinking about distance, it's worth knowing that it's better to think in terms of duration. As a beginner, aim for 2 to 4 hours of walking for your first outings. In terms of kilometres, you can start with 5 to 10 km on an easy trail. If you're in good physical shape, this distance can increase to 12 km on moderate terrain or 15 km on flat ground.
Recommended elevation gain for beginners
Elevation gain is one of the first parameters to consider when planning a hiking trip. It refers to the difference in altitude between two points on a route. The greater it is, the more demanding the hike. On the ascent, your body has to work harder. On the descent, you need to take care to protect your joints. Altitude makes hiking even more challenging, as oxygen levels drop, making breathing more difficult.
Sometimes, elevation gain matters more than distance. It demands significant effort and slows your progress. As a rough guide, 1 km is generally added to the distance for every 100 m of positive elevation gain. A 10 km hike with 500 m of elevation gain is therefore equivalent to roughly 15 km on flat terrain in terms of effort.
For a first outing of 5 to 10 km, we recommend keeping to an elevation gain of +100 to +300 m. If you're in good physical shape, you can increase the elevation gain up to +500 m. These guidelines also apply if you're looking to prepare for a multi-day hiking trip.
Tips for improving your hiking level
To progress in hiking, it's essential to work on several aspects of the activity. First, you should increase distance and elevation gain gradually. Start with trails suited to your level. With each outing, add 2 to 3 km and 100 to 200 m of elevation gain. This will allow you to progress towards more demanding terrain.
Physical training should not be overlooked either. Practice activities such as brisk walking or running to improve your endurance. Swimming and cycling are also great options for protecting your joints while building your cardiovascular fitness. Finally, consider strengthening exercises such as squats, lunges, core work or stair climbing.
Every serious hiker knows that gear plays an important role in a successful outing. Go for quality equipment such as walking shoes with cushioning and good grip, as well as a lightweight backpack.
Finally, learn to manage your effort. Find your rhythm, maintain a steady pace and take short, effective breaks. Don't forget to stay well hydrated and to eat energising snacks.
With these tips, you should be able to increase your hiking distance as a beginner. Remember to listen to your body and not put too much pressure on yourself. Build up gradually and, above all, enjoy the pleasure of walking in the great outdoors!
Photo credits: Delphine Daniélou
