Hiking is an accessible activity with numerous health benefits. If you're just starting out, it's important to choose the right distance and elevation for your route so you can progress safely. Find out what the ideal hiking distance is for a beginner.
The maximum hiking distance for a beginner
If you've just started hiking, it's worth knowing that several factors influence the maximum distance you'll be able to cover. Physical fitness and age are key elements. A young, fit person will find walking easier than someone older or less trained. If you're hiking in a group, the level of the other participants also needs to be taken into account.
The type of terrain and the elevation gain also play an important role. A flat, well-maintained trail will be easier to cover than a steep mountain path. Weather (rain, snow, mist…) can make the terrain more demanding, slowing your pace. Finally, the weight of your backpack also affects your walking speed.
Before even thinking about distance, it's better to think in terms of duration. As a beginner, aim for 2 to 4 hours of walking on your first outings. In terms of kilometres, 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 factors to consider when planning a hike. It refers to the difference in altitude between two points on a route. The greater the elevation, 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 adds another challenge to hiking, as oxygen becomes scarce, 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 up to +500 m. These figures also apply if you're looking to prepare for a multi-day hike.
Tips for improving your hiking level
To progress in hiking, it's essential to work on several aspects of the activity. Start by gradually increasing distance and elevation gain. Begin with trails suited to your level. With each outing, add 2 to 3 km and 100 to 200 m of elevation. This will allow you to progress towards more demanding terrain.
Physical training is equally important. Practice activities such as brisk walking or running to build your endurance. Swimming and cycling are also great options for protecting your joints while developing your cardio fitness. Finally, think about doing strengthening exercises such as squats, lunges, planks or stair climbing.
Any seasoned hiker knows that gear plays a major role in the success of a day out. Choose quality equipment such as walking shoes with cushioning and a good grip, along with a lightweight backpack.
Finally, learn to manage your effort. Find your rhythm, maintain a steady pace and take short, efficient breaks. Don't forget to stay well hydrated and eat energising snacks.
With these tips, you should be well on your way to increasing 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
