From Walking to Hiking: How to Make the Leap Successfully

Thinking about trying hiking but not sure how to make the transition from regular walking? In this episode of Why Walking Matters, we break down the step-by-step evolution from walker to hiker.

Learn how your body adapts to trails, what beginners should expect physically and mentally, common mistakes to avoid, how to choose beginner-friendly hikes, and practical tips to build confidence safely.

If hiking has ever felt intimidating, this episode will help make it feel possible.

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Transcript

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Welcome back to Why Walking Matters The Science Explained. I'm Tatiana your host, and this is the podcast where we explore the science, psychology, and the life-changing power of walking. Today we're talking about something many walkers eventually become curious about. How do you actually go from walking to hiking? For a lot of people, hiking feels like something completely different from walking. It can seem intimidating mountains, steep trails, hiking boots, backpacks, on even terrain. But the truth is most hikers start exactly where you might be right now, walking around neighborhoods, parks, or local paths. Hiking is usually not a giant leap, it's a gradual evolution. Today we're going to walk through that evolution step by step, how to make the transition safely, what changes happen in your body, what to expect mentally, and how to build confidence on trails without feeling overwhelmed. First, here's an article that includes hiking stories from everyday people just like you How to Start Hiking Regardless of Fitness Level by Rebecca Hosley. We are outgrown.org It can be a never ending cycle. You want to hike, but you don't feel fit enough to hike. Yet you feel you aren't fit enough because you don't ever hike. Here's the thing hiking is an everybody sport. The mental and physical benefits of hiking are too numerous to ignore. Therefore, here are some suggestions for how to start hiking regardless of your current fitness status so that you can get out there and reap the many benefits that walking in nature has to offer. Let go of preconceptions of what makes someone a hiker. This is the best place to start, and it is huge. Ignore the advertisements for hiking and outdoor gear that show ridiculously fit or slim women modeling clothing and equipment for hiking. The truth is that hiking is for everyone. All shapes, sizes, ages, gender affiliations, abilities, everybody. Numerous studies have shown that getting out in nature has restorative effects for the body and mind for all people. These benefits go beyond just simply getting exercise, and these benefits apply regardless of the weather conditions. So let go of what you envision a hiker should be and embrace the hiker you are going to be. From Jennifer from Snowhomish, Washington, I would encourage them to just get out there. If they wait until they're already fit, it may never happen. Sure, climbing a mountain may not be reasonable right now, but hikes come in all ability levels. I am 350 pounds with asthma, a bad knee and hip, etc. But I've routinely strapped 50 pounds of toddler and gear to my back and gone hiking for the last two years. Start small and push further and further, and they will develop the strength for bigger and bigger hikes. They may be the slowest on the trail, but that still means they are infinitely faster than everyone who didn't try. Start slow and strive for progress, not perfection. I recently sat down to watch an episode of my toddler's favorite show with him and one particular line really stood out to me go slow until you know. I find that to be true with most things in life. It is particularly important when first starting to hike. You can't expect to climb mountains without first hiking a few hills. Start out with some short, flat trails to get some dirt on your boots, then gradually increase your mileage and elevation gain over time. Those first few steps are the hardest, but they get easier with every hike. I learned this the hard way years ago when I was laid up in the hospital for a few months due to an illness. I lost most of my muscle mass and it was really hard for me to cope with the fact that I had to completely build myself back up again, both in strength and confidence. My family kept reminding me one step at a time, it'll come back, and that's exactly what happened. I gradually built back my muscle by first walking the hospital halls, then walking the neighborhood, and finally walking some trails. I suggest you go slow until you know, and you're almost guaranteed to make progress. Kira from Lexington, Kentucky says something I learned from our wonderful guide when we were climbing Kilimanjaro Pole pole It's Swahili for slowly slowly. That has stuck with me ever since, especially when there is something hard or that I don't think I can do. Get out there and take the first step and go slowly. You don't have to go far or fast. It's not a race, but get out there and take that first step. It's not about the distance or the time, but the journey and always putting one foot in front of the other. Pole pole. I think sometimes we think we have to be able to hike five miles and keep up with everyone right from the get go. Hike ten minutes if that's what your schedule or fitness level allows. Next time, hike fifteen minutes. Just hike, says Kathy from Wishart, Saskatchewan. Set goals and invite others to join you. What is it you want to accomplish with hiking? Do you want to aim for hiking a few times a month or once a week? Build yourself up to the hike three miles, five miles, or even ten miles. Work toward reaching the top of a nearby mountain? Whatever it is, write down your goal and maybe even some smaller milestones to hit along the way. Find ways to stick to these goals, whether it be posting motivational sticky notes where you can see them, or always having your hiking gear ready to go near the front door. My favorite way to stay motivated is to invite others to join me on hikes. That might be by posting the hike on the hike it baby calendar or asking some women in my neighborhood to join me in hiking a nearby trail. When I post my own hikes and invite others to tag along, I feel as though I'm reducing the pressure of trying to meet the expectations of others since I choose the time, place, distance, etc. It also means that I can't back out. Another great way to stay motivated toward reaching a goal is to join a challenge. My family signed up for the 365 mile challenge for 2018, and we convinced members of our extended family to join us. Not only will we have the family motivation and competition of course, but we will also have the motivation of others on the 365 Mile Challenge Facebook page to keep us going. Make an appointment with yourself. One of the biggest setbacks for many people is trying to find the time. Here's what I suggest. Schedule it in. Make it an appointment with yourself and write it in your planner or in the calendar on your phone. Make it alert you when it's time to start. This could be anything from scheduling a weekly hike with some friends to setting an alert to wake up 30 minutes earlier to get a quick workout in before the day gets busy. Commit to taking a walk on your lunch breaks or a morning or evening stroll with your kids. When you have it written down, you're much more likely to follow through. I try to schedule one or two solo Saturday hikes a month with my hike it baby branch. I leave my little dude to have some one-on-one daddy time and take a much needed mental recharge break in nature with some of my fellow moms. Those one or two appointments each month can make a huge difference in my mental health, and physically scheduling them means that I have committed to not backing out. Suzanne from Tulsa, Oklahoma says, I used to get up at 4 a.m. to get exercise in because it was the only time I could block out an hour that I could almost guarantee wouldn't get interrupted. I say almost because sick kids happen and often at 4 a.m. Sometimes it's a 20 minute walk outside in between meetings or at lunch. Or breakfast or dinner in the stroller for the kiddos so I can walk while they're somewhat occupied and we can still have that time together. Exercising to help improve your hiking game. While we can generally agree that the best exercise to get into hiking shape is to hike, sometimes it's not feasible to go for a hike in the time you have available. For example, you may only have the time and energy for a quick workout while your little one is napping or before they wake up, or a 15 minute time slot in between work meetings. This is a great time to exercise some of the main muscles used in hiking the quadriceps, hamstrings, calves, and glutes, your legs and backside, the hip muscles, and the abdominals. You can do this simply by taking the stairs whenever possible or doing some lunges, squats or planks. When I was a teacher, I would take the long way to the copy machine or do some squats or lunges at my desk during break times. Now that I have my little dude, though I still may walk up and down the stairs while he naps, I prefer the calming effects of a short yoga routine. He's too, need I say more? Yoga increases strength and flexibility while also improving balance and stability, all of which you can benefit from while hiking. Is the gym moyer forte? Spending time on a stairmaster, climbing machine, elliptical or inclined treadmill can really work those muscles used for hiking. There are tons of options here. As long as you are moving, you can do whatever works best for you. Just be sure to warm up and stretch before the workout and cool down afterwards to prevent injury. Lindsay from Atlanta, Georgia says Planks as much as they suck. I struggled with diastasis recti after twins and doing planks helped a lot. Also yoga. I loved power yoga before babies, but now gentle yoga is all I need to feel like I got a great workout. It works the entire body. Not to mention it really does help with the mind, which is over half the battle to getting out the door and joining hikes, at least for me. Regardless how you do it, we hope you get on the trails and enjoy the benefits that come with taking a walk in nature. I think that article really told the whole story. It really got to the heart of everything a walker who's looking to expand into hiking might think, might consider, and eventually might do. And there were lots of tips. But really the first thing to understand is this, you're probably closer than you think. If you already walk regularly, you already have the foundation for hiking. Hiking is essentially walking with a few added variables, uneven terrain, elevation challenges, longer durations, natural surfaces, and sometimes carrying gear. That's it. Many beginners assume hikers are naturally athletic people, most are not. Most simply built up gradually over time, and walking creates the exact cardiovascular base that hiking depends on. If you can walk comfortably for thirty to forty five minutes continuously, you're already capable of beginning beginner-friendly hikes. The first transition is usually moving beyond pavement. The easiest way to begin hiking is not by climbing mountains, it's by changing surfaces. Instead of immediately seeking difficult trails, start with park loops, rail trails, flat dirt paths, nature preserves, or easy wooded trails. This stage matters because your body needs time to adapt to uneven terrain. Trails activate stabilizer muscles that ordinary walking often doesn't challenge as much, like ankles, calves, hips, glutes, and core muscles. At first, trails may feel surprisingly tiring even if the distance is short, but that's normal. Uneven terrain forces the body to constantly make tiny balance adjustments. New hikers often notice sore ankles, tired feet, calf fatigue, and increased balance demands, but that doesn't mean you're out of shape. It means your body is learning new movement patterns. From REI dot com terrain and environment, hiking conjures images of steep and rugged trails with dense forests or remote vistas, assumptions that can easily pigeonhole the sport as rugged, but hiking can occur on a wide range of terrain and difficulties. While treks over steep elevation changes and rocky surfaces or on non paved trails would certainly be called hiking, some treks don't require wilderness travel or scrambling over technical terrain. Many parks feature paved or groomed trails and hiking paths through maintained natural areas, for instance, which are great for everyone, from families and seasoned hikers alike, along with lunch break adventurers, people with limited mobility or hiking wheelchairs, and many others. Prior to hitting a hiking or walking trail, take a look at a local or regional map to get a feel for its difficulty. Apps such as All Trails and Strava allow users to appraise the effort required on an outing. Most state and federal parks also offer maps with difficulty ratings to prepare adventurers for their trek. From a beginner's guide to hiking in New York State, choose your trail. Before choosing the right trail, beginners should consider a few things. The trail rating. Beginners should stick to trails rated easy. The distance and elevation gain. If you're just starting out, look for trails in the two to four mile range with little elevation gain, usually less than four hundred feet per mile. Fitness level, be realistic about group fitness and skill levels. The type of scenery, what type of views are you looking for? And weather and season. Be aware of seasonal conditions like snow, ice, rain, etc and check the weather forecast. There is usually a trail for every hiking level. But listeners, one of the most interesting things about transitioning to hiking is how your body adapts. Hiking usually raises heart rate more than flat walking because of hills and uneven ground. Over time, many people notice improved endurance, that they are breathing easier on inclines, their resting heart rate is lower, and better recovery after exertion. Even gentle elevation trains the cardiovascular system differently than flat walking from REI dot com. Physiological demands of walking versus hiking. By their nature, walking and hiking often call for different levels of physical effort. Walking generally doesn't require as complex a set of movements as hiking, which usually demands more balance and muscular engagement, especially on uneven terrain or when ascending or descending. Walkers typically limit their motion to forward progress. Hikers frequently must pivot, move laterally, and dodge obstacles along the way. Since many hiking paths may be unpaved or less groomed, they may also require a higher level of cognitive engagement than many walking paths, forcing the hiker to pay close attention to what's underfoot. For these reasons, many outdoor enthusiasts who hope to get into hiking may start with simple stroll around the neighborhood to build up strength and mobility prior to tackling more complex terrain. So listeners, there's muscle development. Walking primarily uses repetitive forward motion while hiking recruits more muscles because the terrain is constantly changing. But as hiking increases, many people develop stronger glutes, more stable ankles, increased leg endurance, stronger core engagement, and improved balance and coordination. Downhill hiking especially activates the quadriceps intensely, which surprises many beginners. Now, what about joints? Many people worry that hiking will damage joints. In reality, Gradual hiking often strengthens the muscles surrounding the joints, improving stability over time. But the key word is gradual. Too much elevation too quickly is where people often run into trouble. In fact, one of the biggest mistakes new hikers make is choosing trails based on scenery instead of difficulty. People see beautiful waterfalls or mountain photos online and attempt trails far beyond their current conditioning. A smarter approach is progression. Think of hiking the same way you would strength training. You build capacity slowly. A great beginner progression looks like this. First, flat nature walks, then easy trails under three miles. Next, gentle hills, then moderate elevation. Then you can move on to longer hikes and more technical terrain. Confidence grows much faster when early hikes feel achievable instead of miserable. The biggest physical adjustment for many walkers is elevation. The first hill can feel humbling, and honestly, that's normal. Inclines stress the cardiovascular system quickly. The important thing is pacing. Experienced hikers rarely sprint uphill. They shorten their stride, slow down, and keep moving steadily. One of the best lessons hiking teaches is sustainable pacing. And eventually something amazing happens. The hills that once stopped you become manageable. That's one of the clearest signs your body is adapting. But hiking changes walking too. Interestingly, once people begin hiking, ordinary walking often changes too. Walkers develop better endurance, improved posture, stronger stride mechanics, greater confidence with movement, and increased appreciation for outdoor spaces. Many people also discover they crave nature afterward. Sidewalk walks may begin to feel incomplete compared to trails, not because walking became less valuable, but because nature adds another layer to the experience. From Harvard Health, navigating a winding wooded trail can help your body build endurance, strength, and coordination, says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School. Hiking over on even terrain requires more energy than walking on a level surface, so it burns more calories. If you are hiking uphill, your body has to work even harder, he says. A rigorous hike may offer many of the same physical benefits as interval training, which alternates low and high intensity exercise to increase cardiovascular fitness. During a hike, your heart rate goes up as you move up an incline and drops when you head downhill. Traversing an irregular landscape can also build strength. You're using different muscles when you climb and descend, says Dr. Phillips. If you haven't gone for a hike lately, you'll probably feel it in your hips and buttocks when you climb and in your thighs on the way down. Descending works the muscles in the fronts of your thighs, which need to function like a brake to keep you stable, he says. Finding your footing on a rudded trail can help you become steadier on your feet. When you challenge your body, it will adapt. For example, if the terrain puts your balance to the test, it will push your internal balance system to improve, says Dr. Phillips. Hiking's benefits aren't only physical, they're mental as well. Humans thrive when they're out in a natural setting, says Dr. Phillips. Simply being among the trees may improve a number of health indicators. Research has shown that the Japanese practice of forest bathing, which encourages a slow enjoyment of nature, produces measurable physical changes. A 2019 study in the International Journal of Biometeorology found that the practice reduced levels of the stress hormone cortisol in the blood. A 2011 study in the European Journal of Applied Physiology noted its beneficial effects on blood pressure and potentially blood sugar levels. Being out in nature also exposes you to new sites and experiences. The view from the same trail changes throughout the year as the trees grow or shed their leaves. Even when I think I know my way on a familiar path, I see something I've never seen before or haven't noticed, or something that has changed with the seasons, says Dr. Phillips. The best thing about hiking is that it often doesn't feel like exercise. Some people who is too exercise will gladly go for a hike, says Dr. Phillips, and because they enjoy it, they're more likely to stick with it. Some trails even provide their own motivation to keep you going. If you ever want to hook someone on hiking, go to Acadia National Park in Maine. An hour-long hike there can take you up 400 feet to a peak where you get a panoramic view of the ocean below, says Dr. Phillips. A destination hike like this allows you to earn a reward in the form of a sight that you might otherwise not have gotten to see. And finally, so what to expect mentally? Because there's also a psychological transition that happens. Neighborhood walking often feels structured and predictable, and trails feel unfamiliar at first. New hikers sometimes worry about getting lost, slowing others down, not being fit enough, wearing the wrong gear or looking inexperienced. But hiking culture is often much more welcoming than people expect, and confidence builds quickly through repetition. The first time you finish a trail, something changes mentally. You realize I can do this. That moment matters because hiking often changes how people see themselves, not just as someone exercising, but as someone capable of adventure. So to summarize, listeners, the transition from walking to hiking is really dramatic. It usually happens one trail at a time, one park, one dirt path, one hill, one longer walk. And gradually your body adapts, your confidence grows, and places that once felt intimidating begin to feel possible. The beautiful thing is that hiking is not reserved for elite athletes. It's often just the next chapter of walking. So if you've been curious about trying a trail, start small. You do not need to conquer a mountain. You only need to take the next step beyond the pavement. Thanks for listening to Why Walking Matters, The Science Explained. If you enjoyed this episode, be kind, share it with a friend or with someone who's been curious about hiking but doesn't know where to start. And as always, share your walking story or ideas for the podcast at whywalkingmatters.com. Once again, listeners, it's been my pleasure learning and sharing with you today. Until next time, keep walking.