5 tips for a great trekking route

We refer to major crossings or routes when we are talking about long-distance routes that are in some cases thousands of kilometres in length, such as the Pacific Crest Trail, on Appalachian Trailthe The Way of St. James or the Pyrenean Path. We are talking about long-distance hiking - a technical way of referring to these routes - but this term also applies to shorter trails, of more than 50 km in length or which require more than one day to complete - as catalogued by the FEDME.

• YOU MAY BE INTERESTED IN: Tips for trekking in the Pyrenees: GR 11-Pyrenean Trail

1. Don't underestimate or overestimate your abilities.

Preparing for a long-distance crossing is no easy task, and one of the most common mistakes is to underestimate or overestimate our abilities. Planning is vital.

Know yourself and your Route:

The mountain is wise and does not tolerate overconfidence. That is why it is essential:

• Don't overestimate your abilities:

Plan according to your fitness level and experience: Design your route according to your skills and fitness level. If you are a beginner, choose easier trails; if you are experienced, you can challenge more complicated routes. [YOU MAY BE INTERESTED IN: How to create and plan mountain routes from home].

He trains before the expedition: Walking in the mountains is not the same as walking on flat terrain. Take several walks with weight in your backpack to get used to the varied terrain and assess your ability.

• Do not underestimate the route or the weather conditions:

Find out about the climate and terrain: Before setting out, check the weather forecast and consult local guides or online references for route conditions.

Have a plan B: If the weather turns extreme, make sure you have alternatives. It is always better to return safely than to take unnecessary risks.

Flexibility in Planning:

The mountain is unpredictable and flexibility can be your greatest ally.

• Reserve with margin: If you plan to do 153 miles in 14 days, calculate for 12 and leave a 2-day buffer. Don't put yourself in a situation where you have to rush!
• Don't put too much pressure on yourself, planifies in a relaxed and realistic manner: If you have to walk 20 miles in the rain because you booked accommodation, you will find yourself in an uncomfortable situation.
• Don't chain yourself to a rigid agenda: You can book some places and leave other days open, this will allow you to adapt to the circumstances - it's better to be flexible!

2. What to take on a big route?

• What to pack in your basic trekking kit
• Everything you need to know to pack an ultra-lightweight backpack

If you are going on a big crossing, you can be on the road for months..

You will usually be able to resupply with the help of prearranged mailings along the route. And you will need to stockpile supplies between villages or areas that allow you to do so along the route. 

Hikers tend to become ultralight backpackers, reducing the weight of their backpacks as much as possible. Bear in mind that you'll have to carry everything you need on your back between refuelling stops that can be over a hundred miles away (on major American routes), so you'll learn how to reduce your luggage and how much you can do without. To give you an idea of what to pack in your backpack, in the following article we talk about the basic trekking equipment.

3. Train adequately for the accumulation of walking days.

• Training for mountain sports and mountaineering
• How you should train for long-distance walking
• Training for hiking: exercises
• Stress tests in mountain sports

The long-distance hiking The attractions of a long-distance route are numerous and the idea of spending several days or weeks on the road, away from the pressures of everyday life, is naturally very appealing. For most people, however, requires more preparation than simply putting on your backpack, putting on your boots and heading out.. Hiking may not be as physically demanding as running or cycling, but it will still require good endurance for a long-distance walk, and it is important to train to ensure that you can complete the route.. You can read the following article in which we tell you about the physical preparation for walking the Camino de Santiago.  

The best training for a hike is to go hiking.

There is no doubt that the best thing to do in the months leading up to a long-distance hike is to hike regularly, the important thing is to go regularlyWhether it's walking for half an hour before work every morning or a nice evening stroll, it doesn't really have to be much of a burden. This doesn't really have to be a big burden, but regular exercise is important for increase your stamina and get your body used to walking on a daily basis. 

Cardio exercise

For those who choose to do the majority of their training in the gym, then the focus should be on the cardiovascular training that will help improve your fitness and lung capacity. 

Running and cycling are useful activities that can help with general fitness, all of which will be beneficial once you are ready to leave.

Train until the trip

As you get closer to the trip, you should increase the intensity of your training and try to include at least one full day of hiking. 

At the weekend you may be able to do a two-day route, which can help your body get used to the feeling of a multi-day route, and also give you the confidence that you have the motivation to get up and walk every day.

Simulate your hiking trip

When planning a long-distance trail it is best to try to mimic some of the terrain and topography of your route in your training programme. If you are hiking in the high mountains, it is best to include steep routes in your training when possible. It is also important to get used to walking with a heavy rucksack, carrying all your equipment on the crossing. Be sure to walk for at least a few days with your backpack on, it will help strengthen your muscles for the trip.

4. Design a menu that suits your route 🍽️

Planning a successful mountain expedition is not only about knowing the route and preparing the right equipment; nutrition also plays an essential role.

Calculate Calorie Needs:

Your body will be your vehicle on the road, and adequate fuel is vital. The energy you will need will vary depending on many factors, such as the intensity of the activity, your physical constitution, climate, age, and gender.

• Calorie Estimation: Approximately, you will consume between 2,250 to 2,750 calories per day in your walk. This translates into 500 to 700 grams of food per day.
• Know your Body: Understanding your specific needs will allow you to better adjust your daily calorie intake.

Food Selection:

Variety is not only the key to a healthy diet, but also enhances the dining experience during the voyage.

• Opt for Variety: Try to choose foods that offer different tastes and textures. Even if you are limited to foods such as rice or pasta, you can improve them.
• Spices and Condiments: Carrying a selection of spices such as pepper, oregano, and salt will allow you to create dishes with different flavours every day. Even a pinch of something sweet can transform a meal.
• Freeze-dried food: If you opt for freeze-dried foods, select a variety of options to avoid boredom.

Planning according to the Route:

Consider where you will be each day - will there be opportunities to stock up? Will you be able to enjoy a hot meal in a shelter?

• Bring what you need: Don't carry more weight than necessary. If there are huts on your route, you can plan to have breakfast and dinner there.
• Plan Meals: If you must carry your food, make a daily plan. Consider calorie needs and variety.

Proper nutrition in the mountains is not just a matter of survival, but an opportunity to enjoy each day with energy and vitality. Knowing yourself and planning carefully ensures that you have a memorable and satisfying experience.

5. Take care of yourself: health and wellbeing in long-distance walking 🧘‍♂️

It is crucial to take care of yourself, in particular your feet, back, shoulders, and to have effective recovery strategies. Let's explore these aspects in more detail.

Your feet are your treasure 👣.

In the mountains, your feet are your main transport tool, so you must take care of them like a treasure.

• Foot care when hiking: protect your feet when you're on the trail.
• Prevention of blisters in outdoor activities

The most important part of the body for any long-distance walk is the feet, so make sure you take care of them and wear the right footwear. Some people will prefer the extra support of a high ankle boot, while others will find a walker-type boot with lower sides to be more comfortable. It is important to guard against the dreaded blistersand others injuries and physical problems of a great route.  

• Appropriate footwear: Choose hiking boots or shoes that fit well and are suitable for the terrain.
• Test the footwear: Use them before the excursion to make sure they don't cause problems.
• Blister prevention: Wear good quality socks and carry a first aid kit to treat any immediate blisters.
• Hygiene: Keep your feet clean and dry. Change your socks regularly and let your feet breathe at the end of the day.

Take care of your back and shoulders

Carrying a heavy backpack for days at a time can be hard on your back and shoulders. Here are some tips to ease that burden:

• Choose a suitable backpack: Make sure it fits your body well and has a balanced weight distribution.
• Smart packaging: Place heavy objects close to your back and in the middle of the backpack.
• Adjust correctly: Shoulder and waist straps should be snug but not tight.
• Take breaks: Take off your backpack during breaks to relieve pressure.

Recovery strategies

Recovery is key to keeping your body moving. Here are some tips:

• Stretching: Spend time stretching at the end of each day. This can prevent stiffness and injury.
• Massage: Use a bottle of water or a tennis ball to roll under your tense feet and muscles.
• Nutrition and hydration: Eat and hydrate well to aid recovery.
• Prevention of chafing: Vaseline can be an excellent barrier to prevent chafing in sensitive areas.
• Adequate rest: Good sleep is essential for recovery.

The mountain is not a place for arrogance or complacency. Planning and self-awareness are essential. Respecting your limits and being aware of your abilities will not only make your trip more enjoyable, but also safer.

Long-distance hiking is a beautiful challenge that will allow you to find yourself and enjoy nature at its best. But remember, good preparation is key.