Hiking is my all-time favorite activity. Ever since I hiked to Rainbow Falls in the Smoky Mountains back in 2015, I’ve been utterly addicted to trails. (Yes, that’s also the name of our podcast, hehe.)
I became instantly addicted to the smell of the forests, the way my legs burn when I’m pushing up a summit, the sound of moving water, the feel of soft dirt below my feet, the way the sun streaks through the trees and leaves a trail of shimmery dust specs, the sound of insects buzzing, and the way my mood lifts anytime I walk amongst trees, up mountains, beside rivers, or through deserts.
Aside from the obvious physical health benefits (improvements in cardiovascular health, strength, coordination, and balance), hiking is a balm for mental health. Hiking reduces stress, boosts confidence, dampens anxiety, and improves mood.
In fact, within the last decade, doctors have begun prescribing nature therapy. Yes, the phrases “take a hike” and “walk in the woods” have been scrawled directly onto prescription pads. That’s how much hiking positively impacts the human body.
And the cherry on top? Hiking is free and accessible to most people, so there’s absolutely no barrier to getting outdoors.
So if you’re wondering how to start hiking, continue reading. My five-step blueprint will get you outside and onto the trails!
Warning: You might become addicted to the trails, too!
Hiking for Beginners: 5 Easy Steps to Start Hiking
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Follow this easily digestible blueprint to get started hiking.
Step 1: Assess Your Fitness Level
The beauty of hiking is that there’s a trail for everyone. No matter your fitness level or current physical condition, there is an abundance of trails calling your name.
- In a wheelchair? There’s an accessible, paved trail for you.
- Have limited mobility from a recent surgery? There’s a low-energy, low-grade trail for you.
- In decent shape, but have never hiked before? There’s an easy, beginner-friendly trail for you.
- Are you a star athlete in peak physical condition? There’s a blood-pumping summit trail for you.
Perform an honest assessment of your body to analyze what you’re capable of. Pushing past your limits is the easiest way to end up hurt.
If you’re unsure of what your body can physically handle, the safest decision would be to choose a short, flat trail with minimal elevation gain and near sea level. Then, depending on your experience, you can gradually work your way up from there.
Step 2: Pick a Trail
Now for the exciting part: selecting a trail for your first hike!
Here are some of the best ways to find a hiking trail:
- Travel Blogs Type phrases into Google like “beginner-friendly hikes in Sedona” or “best easy hikes in the Smokies” to find relevant blog posts.
- Local Recommendations – Call or walk into a ranger station or visitor center to inquire about easy, beginner-friendly hikes that are specific to your needs.
- Guidebooks – Find helpful in-depth guides of local trails at bookstores, gift shops, and visitor centers.
- Trail Apps – AllTrails is the best beginner-friendly app for trail browsing. You can filter hikes by location, difficulty, length, dog and wheelchair-friendliness, altitude, etc.
I always recommend that new hikers purchase an AllTrails + subscription simply because of its user-friendliness. Sure, apps like Gaia GPS and Onyx Backcountry are more reliable and accurate, but nothing beats the simplicity and straightforwardness of AllTrails’ dashboard.
While data is crowdsourced, and app information should be taken with a grain of salt, AllTrails gives hikers useful information on trail distance, difficulty, and elevation gain while also providing up-to-date details, photos, and reviews from people who’ve recently hiked the trail.
Here are some things to consider when selecting your first hike:
Distance: the length of a trail
Trails are commonly either loops (no backtracking), out & backs (steps have to be retraced), or point-to-point (start and end points are different), so make sure you know the total round-trip distance.
Elevation Gain: the amount of climbing involved
As a good rule of thumb, anything less than 400 feet of elevation gain per mile is generally considered easy. (As long as the elevation gain is spread out evenly, not crammed into one section – more on that below).
Grade: how steep a trail is
If all or most of the elevation is gained in one section, the trail can now be considered moderate or strenuous. That’s where the grade comes into play.
Trails with an average grade of 6% or less are considered easy.
You can check the mile-by-mile grade in the AllTrails app by scrolling through the trail profile, but to calculate the average grade of a trail, use this formula:
(elevation gain/distance in feet) x 100
NOTE: The “distance in feet” is the total mileage for a loop hike, but half the total mileage for an out & back hike.
Altitude/Elevation: the point above sea level
Even easy hikes are significantly more difficult at high elevation.
Higher altitude = less oxygen (so harder to breathe!)
Difficulty: trail’s rating
Most trails are rated easy, moderate, or strenuous.
While there’s no exact formula for determining a trail’s difficulty score/rating, here are some common themes amongst each rating:
- Easy Trails: Low elevation gain/mile ratio, low average grade, well-marked, simple terrain
- Moderate Trails: Decent elevation change, moderate average grade, may be slightly tricky to navigate
- Strenuous/Hard/Difficult Trails: Significant elevation change, steep average grade, may be difficult to navigate and/or not well marked
Terrain: the physical characteristics of the land
Trails have all types of terrain: soft dirt, grass, rock, sand, boulders, gravel, snow, etc.
Soft dirt and grass are easier to walk on, whereas terrain like rock, sand, boulders, and gravel adds to the overall difficulty of the trail.
Completion time: the amount of time it takes an average person to hike a trail
While this number should be taken with a grain of salt, knowing how long an average hiker typically completes a trail will help you plan your timing.
The average person hikes 2 miles per hour, but this number fluctuates based on experience, skill, fitness level, trail terrain and difficulty, current conditions, elevation, etc.
Step 3: Prep For Your Hike
Once you’ve selected a trail, it’s time to begin preparation!
First, find the trail on AllTrails and download the map for offline use. That way, you can navigate without data.
Next, know what to expect on the trail. Read blogs or call the local ranger station to find more info about the terrain, trail markers, etc.
Finally, make sure you know the rules and regulations of the trail/park, including whether any permits are required, and check current conditions before you go.
Find the answers to these questions (you can find answers online through the trail/park website or by calling a local ranger) so you know what to pack, when to go, and how to prepare:
- Is there a park fee, or do I need any permits?
- Is the trail open 24/7, or are there limited hours?
- Are dogs allowed?
- Do I need a 4×4 to get to the trailhead?
- What’s the weather like?
- When does the sun rise and set?
Step 4: Gear Up
This is likely the step that intimidates you the most. I know it was for me when I first started hiking. But the truth? You don’t need the best, most expensive gear to get started.
Don’t let gear be the barrier that separates you from the trail.
Whether you know you’ll love hiking, have a substantial budget, and want to invest in quality gear right away, or you don’t know if you’ll love hiking and want to spend a smaller amount on gear at the beginning, I’ll share some of my favorite gear at a variety of budgets.
10 Essentials: Gear Recs For All Budgets
Everyone needs to hit the trail with the 10 essentials. The 10 essentials are pieces of gear that you need, no matter the distance, elevation, time of year, etc.
Depending on factors like distance, difficulty, weather, etc., you might need to add a few things, but here’s a good day hiking packing list:
- Snacks (plus a meal, if needed)
- Water (half a liter per hour of hiking, on average)
- Emergency Blanket
- Rain Jacket – (budget-friendly option)
- Sweater or Puffy (budget-friendly option)
- First Aid Kit
- Knife
- Firestarter
- Map/Compass/GPS
- Headlamp (budget-friendly option)
- Sun Protection (sun hat, sun hoodie, sunscreen, etc.)
- ID + Permit/Park Pass (If Applicable)
- Boots or shoes or sandals with Merino Wool Socks
- Backpack + Rain Cover (here’s a smaller, cheaper option that I also love)
Depending on the trail, location, weather, time of year, and length of time you’ll be gone, you might benefit from other pieces of gear like:
- Trekking Poles
- Bear Spray
- Bug Spray
- Electrolytes
- Bathroom Products
- Water Filter
- Extra Pair of Socks
- Power Bank
- Lip Balm
- Cold Weather Gear (ear wrap, neck chute, gloves, etc.)
Step 5: Hit the Trail
Now the moment you’ve been prepping for…it’s time to hit the trail!
There are many unknowns with a first hike, and everything can seem overwhelming. Questions like these will probably be swirling around in your head:
- How do I go to the bathroom on the trail?
- What do I do if I get hurt?
- Do I have to worry about wildlife encounters?
- Who has the right of way on the trail?
But don’t worry, over time, these anxieties will lessen, your body will get used to the strain, and you’ll start to enjoy yourself.
But for now, let me answer those questions above by giving you some general hiking safety and etiquette tips.
Going to the bathroom on the trail. Is nature calling? Find a private spot at least 200 feet (70 steps) from the trail. Read more about peeing and pooping on the trail here.
Dealing with injury. The most common hiker injuries are blisters, sprains, cuts, and dehydration, so make sure your first aid kit is stocked to handle at least those problems. Learn what I’d recommend putting in your first aid kit here.
Prepping for emergencies. Anything can happen out in nature, even to those who are experienced and prepared. Be prepared for the unknown by carrying a satellite phone with an SOS button. That way, you have peace of mind in case the worst happens.
Handling wildlife. Always remember that when you’re hiking, you’re in wildlife’s home. Treat them with respect by maintaining your distance, not feeding them, and not provoking them in any way. Learn more about hiking with bears here.
Understanding trail etiquette. Downhill hikers should always yield to uphill hikers. There are seasoned hikers who don’t know anything about trail etiquette. Please learn this as early as possible by reading my trail etiquette guide.
Telling someone your plans. Let a loved one know where you’ll be hiking and when you’ll be back.
Trusting your instincts. I’ve had a few bad feelings over the years that I couldn’t explain. I just trusted my gut and backed out. You should too!
Leaving no trace. Part of our responsibilities as hikers is to leave nature better than we found it. Respect the outdoors, protect wildlife, and keep nature wild by picking up your trash, staying on the trail, not disturbing wildlife, not plucking wildflowers, not carving trees, etc. To learn more about how to be a better steward of the outdoors, read my full guide on Leave No Trace here.
Related Hiking Guides
- 7 Fall Hiking Tips
- 5 Tips for Hiking in the Rain
- 11 Essential Desert Hiking Tips
- 4 Ways to Keep Water Cold While Hiking
- How to Repel Mosquitoes While Hiking: 4 Products You NEED
Where to First?
Here are some beginner-friendly hikes that I’d recommend:
- Fire Wave Trail
- Huckleberry Knob Trail
- Indian Boundary Lake Trail
- Laurel Falls Trail
- Benton Falls Trail
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