It’s official: hiking is having a moment. According to a 2020 study, almost a quarter of people in the UK would describe themselves as hikers, and the hashtag #hiking currently has over 8 million posts on TikTok. 

That’s good news for our bodies and minds because hiking (and walking) can enhance mental and physical fitness, with benefits ranging from improved mood and social bonding to enhanced physical health and reduced blood pressure.

These benefits aside, prolonged exercise (even if you’re strolling along) can also have an impact on the body – particularly if you’re not used to it. From delayed onset muscle soreness (DOMS) to blisters and injuries, a long hike can quickly take its toll on your body. 

Now, there are plenty of ways to help your body recover after a hike, but is it possible to prevent some of the pain from appearing in the first place? We asked personal trainers for their top tips. Here’s what they had to say.

Any form of exercise can leave you feeling a little sore if it’s something you’re not used to (and even if it is – the DOMS can be real) but there is good news. With a little preparation, you should be able to mitigate any bigger issues by planning properly before you lace up your boots and hit the hills.

“As much as hiking sounds like a stroll in the park, it can take a toll on the body,” says Calum Sharma, head of exercise science at The Body Lab London. 

Here are a few ways you can prepare your body and protect it against unnecessary damage.

1. Make sure you warm up and cool down properly

We get it, you’re excited to get started, but a proper warm-up can save you pain later. Plus, it should allow you to keep walking regularly, rather than having to stop due to strains or other injuries.

“Make sure you have a good warm-up set that includes mobility drills, especially for the back, hips and legs,” says Luiz Silva, personal trainer and head of fitness and personal training at Castle Royle. 

“Try incorporating moves such as cobra and cat stretch, runner’s lunge with a twist and downward facing dog. Mobility moves increase the temperature of your muscles and ligaments, preparing them for movements and ensuring they can react quickly to sudden conditions, such as a fall or an abrupt stop, which will prevent an unwanted injury.”

And don’t be tempted to skip your cool down when you do get back home, either.

“Repeating your warm-up moves at the end of a session allows the muscles to r and return to their resting state,” says Silva. “This helps them relax and increases your recovery rate, making sure you’re ready for the next hike quicker!” 

2. Take frequent breaks

Let’s be clear: a hike suggests you’ll be going for a decent length of time, not simply strolling to the shops, so make sure you factor in regular breaks.

“Hikes are usually fairly lengthy, so taking regular breaks is important to give the body a rest,” says Sharma. “Make sure you take on some food and water and recover from sharp inclines that may be very strenuous. Taking a break also gives the body a chance to rebalance internally by lowering the body temperature, respiratory rate and heart rate before continuing on your hike.”

It can also be a good idea to repeat your warm-up stretches, if it’s safe to do so, while you’re resting.

“Repeat the warm-up moves for three to five minutes if you take a break,” suggests Silva. “Mobility work ensures that there’s enough blood flowing to the muscles, which helps to reduce fatigue.” 

3. Wear appropriate footwear

“One of the most common issues following a long, impromptu hike is blisters,” says Sharma. “The best way to negate getting some pretty sore blisters is wearing the correct footwear, including the right socks. Make sure you get a heavy set of hiking boots with specially padded socks to reduce the chances of you hobbling around the following days.”

It’s also a good idea to break in your shoes around the house before you wear them on a long hike.

4. Invest in the right kit

While a decent pair of walking shoes and socks are arguably the most important kit you’ll need for hiking, you might also want to consider investing in a few more pieces, particularly if you’re planning on hiking regularly.

“For long hikes over mixed terrain and elevation I would invest in a good pair of walking poles and a comfortable backpack with a water bladder,” advises Fran Bungay, personal trainer and head coach for Goal Specific Coaching and the Training Today app. 

“This will make drinking easy and convenient, and there will be no need to continually stop throughout your hike to access a water bottle. The poles will help to reduce stress through the joints, provide extra stability on tricky terrain and can help with posture.” 

5. Make sure you’re well fuelled

While hikes aren’t that intense compared to other forms of exercise, you’ll still need to keep your body fuelled to handle the amount of time you’re moving.

“You will need to sustain your glycogen levels,” Bungay explains. “Even though you would have enough fat in store to see you right the way through, you would feel quite fatigued, and your perception of RPE (rate of perceived exertion) would certainly increase if you did not top up your energy levels.”

Bungay recommends a good, balanced breakfast including carbs and protein in the morning before you set off, and don’t forget to pack some snacks. “Flapjacks, bananas, trail mix, and sandwiches can all provide adequate carbohydrate, fat and protein,” she says. 

“Ideally avoid high-fat foods and spicy foods as these can irritate the gut. Also, try including some electrolytes in your water, to help with absorption.” 

6. Stay well hydrated

On the theme of water, you’re going to need to drink frequently while you’re out.

“Drinking plenty of fluids is essential when exercising and hiking is no exception, especially as it will mainly be done in warm or hot weather,” says Sharma. 

“The amount of fluid lost over a period of hours will need to be replenished to help keep the body hydrated. Dehydration can cause the onset of confusion and disorientation, which is not something any hiker alone or in a group wants to encounter.” 

7. Make sure your clothing is suitable

There are few things in life as irritating as uncomfortable clothes (scratchy labels are just the worst), and halfway into a long hike is not a time for wrangling with inappropriate clothing. The key is to dress as comfortably as possible, choosing items that aren’t likely to rub or chafe.

“No denim!” advises Silva. “Think shorts or tracksuit bottoms and tops that can cope with the weather conditions that you’re about to face. Remember layers that you can easily take off and carry with you during the journey if needed. A good, light backpack is also sensible. Avoid flip flops, sliders, Crocs, regular shoes, denim, shirts and so on.” 

8. Consider monitoring effort and recovery

While hiking is a great way to switch off from the outside world and technology in particular, you may want to think about wearing some kind of fitness tracker to monitor exertion and recovery. 

If metrics are your thing, this can allow you to appropriately increase the duration and intensity of your hikes as you get fitter.

“If possible, wear a heart rate monitor strap around the chest so you can check the intensity of your activities,” suggests Silva. “The chest straps are more accurate than the ones in your smartwatches.

“Try to maintain your heart rate in a range that pushes you out of your comfort zone, but you are able to maintain through the hike. The more you monitor your effort, the better you’ll be able to understand what your body can and can’t do.” 

9. Listen to your body

Last but not least, make sure you listen to your body, and be realistic with your expectations. There’s little point in planning a hilly 10-miler if you’ve recently been poorly or you’re usually inactive, for example.

“The most important tip is only to do what you’re capable of doing,” cautions Silva. “The whole hiking experience is about enjoyment and seeing the beautiful scenery not only in the UK but also around the world (wherever you are). If you don’t hike or exercise, you should start with shorter distances and easier terrains before you attempt to climb Snowden!” 

Want to put these tips to the test? Bring your friends and join us for a scenic half-marathon hike at the Strong Women Trek in Surrey Hills on Saturday 20 July. It’s the perfect way to tick off a mini-milestone in 2024 while enjoying a day of walking, fresh air and fun. Book your place here.

Images: Getty