By Marnie Kunz, NASM-certified trainer

If you’re new to hiking, these hiking tips for beginners will help you get started on the right foot. Hiking is a great way to improve your cardiovascular fitness, enjoy the beauty of nature, and improve your mental health. If you’re just getting started hiking, it can be a little intimidating, with pictures of cliff-hangers and videos of hikers scaling mountains on social media. But don’t worry, with some preparation, you can enjoy safe, fun hikes, and you don’t have to conquer a mountain on your first hiking trip.

This guide will include hiking tips for getting started, as well as offer insights into the gear you’ll need. We’ll also go over the benefits of hiking, including the physical and mental perks of hitting the trails.

Benefits of Hiking

Whether you want to step up your fitness level or improve your mental health, hiking has many benefits. According to the American Hiking Society, hiking can alleviate anxiety, as well as reduce your risk of heart disease, high blood pressure, diabetes, and obesity. Hiking also is low-impact, offering heart-healthy benefits without putting too much pressure on joints. Here are some of the major benefits of hiking:

Reduces your risk of heart disease and high blood pressure
Lowers cholesterol levels and reduces excess weight, combating obesity
Lowers your risk of diabetes and can even help reverse the course of Type II diabetes
Increases bone density, helping to combat osteoporosis and strengthen bones and muscles
Boosts mental health by decreasing tension and anxiety

Learn more about the Health Benefits of Hiking in our dedicated post.

Hiking Tips for Beginners

When you’re getting started hiking, you may worry about getting lost or forgetting something essential. Here are some hiking tips to help you have a safe and fun first hike:

Go for a Day Hike

When you're starting out with outdoor adventures, start in small, manageable segments. Beginners should start with a day hike to enjoy the outdoors without having to worry about overnight supplies and logistics. Beginner hikers can start with a short hike of 30 to 60 minutes.

Pick a Beginner-Friendly Hiking Trail

You don’t need to climb cliffs on your first hiking trip. Choose a beginner-friendly trail that is not too long or arduous. You can find the best beginning hiking trails near you on AllTrails if you need some ideas. Websites for parks in your area will also have trail information and maps. If you’re hiking with your dog, check out BringFido for dog-friendly hiking trails near you.

Check the Weather

Check the weather before your hike and dress accordingly. If the weather is too hazardous with ice or extreme heat, reschedule your hike for another day. Also look up the elevation of your trail so you can plan accordingly as high-elevation requires more hydration. Uphill hikers may also need trekking poles for help navigating the descent from high trails.

Bring Water

Even for short hikes, always bring water. You don’t want to get dehydrated and hiking can take longer than expected. Dehydration happens in hot and cold weather, so bring your water bottle. If you’re hiking with your dog, bring extra water for your pup and a collapsible bowl.

Hike with a Companion

Hike with a companion and make sure you’re both equipped with water, phones, and any hiking supplies you need. Hiking with someone will help you stay safe and accountable on the trail.

Tell Someone Where You’ll Be

For safety, let someone you’re close to know where and when you’ll be hiking.

Bring a Phone

Bring your phone or device that can call for help in case of an emergency. Many GPS watches can connect to smartphone features which is helpful for hiking trips.

Stay on the Trails

Follow the marked trails and stay off areas that are roped off or are off the trail.

Pack for Your Hike

We’ll go over what to pack in the next section.

Have Fun!

Hiking is one of the best ways to relax and let your stress melt away. Enjoy your time on the trails.

What to Pack for Hiking

Even short hiking trips call for some basic supplies. Here are some hiking tips on essentials to pack. Also, check out our Hiking Essentials Guide for more details on hiking supplies.

Navigation tools. Bring a map, GPS device, or compass for your hiking trip. Your cell phone can help you navigate but if you'll be in areas with poor signals, download trail maps on your phone before you embark on your hike. Make sure you know how to use any navigation tools you bring.
Water. This is an important one in all weather. Hydrate before your hike and bring water on the trail so you always have water.
Food. Bring snacks or a meal if you plan to have a picnic. Trail mix, a granola bar, and nuts make excellent hiking snacks. You can work up an appetite quickly hiking, so having some extra food is always a good idea. Related Post: Healthy Road Trip Snacks

Safety Kit. Even if you’re going on a short hike, it’s important to have safety tools in case of an emergency. Pack a firestarter, whistle, and flashlight so you can signal for help, see in the dark, and make a fire for warmth or signaling if needed.
First Aid Kit. A basic first aid kit is another essential. You can buy a small first aid kit or create your own with supplies like bandages, antibiotic ointment, tape, gauze pads, and tweezers. Also, include any medications you or your hiking partner may need if you’re out longer than expected.
Sun Protection. Sunscreen is a must for hiking, even on cloudy days. You can learn more about different types of sunscreen in our post on the best sunscreen for runners.
Bug Spray. Ticks and mosquitos can pose health risks and spread diseases. Apply a bug spray during your hike and reapply as needed throughout your walk.
Hand sanitizer. This one always comes in handy, for everything from eating to using the restroom.
Toiletries. If you’re going to a remote location without restrooms, bring your own toilet paper and waste bags.
Knife. A pocket knife or similar tool can come in handy for cutting things or making fires.
Backpack. A comfortable hiking backpack can carry all your essentials.
Extra clothing. Depending on your hiking conditions and trail length, you may need extra layers for warm, dry clothes. Pack clothing that you can use to stay warm and dry in case the clothes you're wearing get wet.
Dog supplies. If you are hiking with your dog, bring a pet first aid kit, water for your dog, a collapsible bowl, and snacks or food. Also, pack any medications your pet needs in case you are out longer than expected. Make sure your pup has an ID tag and is up-to-date on vaccinations and flea and tick preventatives to stay protected on the trails.

What to Wear Hiking

When you’re getting ready to hike, it’s important to dress for the weather. Wear layers and protection from the sun and elements. Here are some basics to consider:

Hiking shoes. Wear comfortable hiking shoes that are suited to the terrain you’ll be hiking in. For mountainous areas and rough terrain, you will want to have hiking boots. For paved trails, walking shoes will be sufficient. Make sure you've walked in your hiking shoes or boots and they fit well to minimize your chance of blisters.
Socks with moisture-wicking features to keep your feet dry and comfortable. If it's cold, opt for wool socks.
Pants. Wear comfortable, lightweight pants in summer to protect yourself against irritating plants and insects. In the winter, wear layers, with long underwear or pants underneath hiking pants. In general, jeans are not good hiking pants as they hold water and can be restricting. Hiking pants are a good option.
Wear a hat to protect your head from the weather and ticks and other things falling on your head.
Sunglasses for eye protection from the sun.
Winter accessories like gloves, a beanie, and fleece top will help you stay warm for winter hikes in cold climates.
Wear moisture-wicking layers. Avoid heavy cotton clothing and opt for moisture-wicking layers. Bring a waterproof jacket for wet weather. If it's not raining, still pack a rain jacket in case it starts raining when you're on the trail.
Pack a poncho for rain. Ponchos are lightweight and won’t take up much space in your backpack but will keep you dry if sudden rain hits.
Wear light-colored clothing so you can spot ticks and other bugs more easily.

Leave No Trace Principles

The National Park Service has Leave No Trace Seven Principles, which help minimize our impact on animals and plants in the natural environments where we hike. Follow these principles any time you're enjoying the outdoors and you'll help ensure everyone can enjoy the great outdoors.

1. Plan ahead and prepare for your hike.

2. Hike on designated trails.

3. Dispose of waste and bring out any trash you have on the trail if there are no trash cans available.

4. Leave what you find and do not disturb animals or plants or remove wildlife or objects.

5. Minimize campfire impacts (this one shouldn't be applicable for day hikes since you won't be building fires).

6. Respect wildlife and keep your pets from disturbing wildlife. If you're hiking with your dog, follow all leash requirements and stick to trails where dogs are allowed.

7. Be considerate of other visitors by allowing them to pass on trails and refraining from making loud noises.

I hope these hiking tips help you prepare for your first hikes and have a safe and fun time. It may sound like a lot of things to consider but once you go for a few hikes and have your regular hiking gear, you’ll find it easier to remember everything.

Need a training plan to help you meet your endurance goals? Head to the Runstreet Training Center for help from a certified personal trainer and running coach.

Happy hiking to you, and enjoy the trails!😊🌿

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Hiking Tips for Beginners: Complete Guide