Hiking is an accessible activity with many health benefits. If you are starting out, it is important to choose the right distance and elevation gain for your route so you can progress safely. Find out the ideal hiking distance for a beginner.
Maximum hiking distance for a beginner
If you have just started hiking, you should know that several factors influence the maximum distance you can cover. Physical fitness and age are key factors. A young, fit person will walk more easily than someone older or less trained. If you hike in a group, the level of the other participants must also be taken into account.
Terrain type and elevation gain also play an important role. A flat, well-maintained trail will be easier to walk than a steep mountain path. Weather (rain, snow, mist…) can also make the terrain more difficult, slowing your pace. Finally, backpack weight also affects walking speed.
Before even talking about distance, it is better to think in terms of time. As a beginner, you can 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 are in good physical shape, this distance can increase to 12 km on moderate terrain or 15 km on flat terrain.
Recommended elevation gain for beginners
Elevation gain is one of the first factors to consider when planning a hike. It is the difference in altitude between two points on a route. The greater it is, the more demanding the hike. Uphill, your body has to make extra effort. Downhill, you need to take care to protect your joints. Altitude makes hiking even more difficult, as oxygen becomes scarcer, making breathing harder.
Sometimes, elevation gain matters more than distance. It requires significant effort and slows progress. As a guide, you generally add 1 km to the distance for every 100 m of ascent. A 10 km hike with 500 m of elevation gain is therefore equivalent to around 15 km on flat terrain in terms of effort.
For a first 5 to 10 km experience, we recommend keeping elevation gain between +100 and +300 m. If you are in good physical shape, you can increase elevation gain to +500 m. These figures also apply if you want to prepare for a multi-day hike.
Tips for improving your hiking level
To improve at hiking, it is essential to work on several aspects of the activity. First, you need to increase distance and elevation gain gradually. Start with trails suited to your level. Over the course of your outings, add 2 to 3 km and 100 to 200 m of elevation gain. You can then progress to more demanding terrain.
Physical training should not be overlooked either. Do activities such as brisk walking or running to improve your endurance. Swimming and cycling are also good options for protecting your joints while building cardiovascular fitness. Finally, include strength-training exercises such as squats, lunges, planks and stair climbing.
Every self-respecting hiker also knows that equipment plays an important role in a successful outing. Choose quality gear 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. Do not forget to stay well hydrated and eat energy 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. Start gradually and, above all, enjoy walking in the great outdoors!
Photo credit: Delphine Daniélou
