Three Tips That Lead to Hiking Success

Isle of Skye- Old Man of Storr

Rambling in Scotland

Last year I took a rambling holiday in Scotland.  A friend and I flew into Edinburgh and then made our way towards the Highlands and the Isle of Skye.  This all sounds like a very enchanting, normal vacation choice, in summer.  We chose to explore the Scottish Highlands in January.    I adore traveling, but not sizable crowds or hefty prices. 

The solution: I have been traveling to popular, and not so popular, destinations during low season for some time now.  It is helpful that I not only don’t mind the winter and cold, but I also quite enjoy a nice frosty tinge in the air.   My friend that accompanied me is also a fan of less crowds and colder weather.  She was apprehensive when I invited her on a hiking vacation.  She is not in the habit of hiking and was worried she would slow me down.  I used my powers of persuasion and convinced her of the charms of tramping the Scottish Highlands, and she finally conceded.

Start Out Slow

I recommend starting out slowly, small victories are good for your mind and body.  Your muscles have long memories when you overextend and punish them.  They will influence your brain, implementing any excuse and multiple barriers to trying the punishing experience again.  

My friend started to undertake short walks of 1 to 2 miles without pressuring herself about pace, just having an end-goal.  She traipsed around the woods and updating me regularly on her communes with nature. Her treks became longer and longer, and to her surprise she was becoming an enthusiast.  At this point I advised her on several inexpensive tools to aid her walks. 

Hiking Poles Saves Knees

The first is to give aid to a joint in our body that endures a copious amount of strain and pressure. Our knees take a lot of abuse, especially going down hills.  A nice set of hiking poles can lend support to your knees and increase your stability.  It actually takes practice to use these polls correctly, and to maximize your support. Most people find a natural rhythm to alternating their poles with their legs, but the first couple of times can feel cumbersome.

Beat Fatigue, Drink More Water

An additional barrier to enjoying hiking is fatigue.  After several miles, depending on weather, terrain, and our general wellbeing, we can become weary rather quickly.  In this weary state our breathing becomes labored, sweat is gathering at the corner of our eyes, and instead of 40 we feel about 80 years old.  It is little wonder that the novice hiker decides to pack it in at this point and that their outdoor life will consist of National Geographic.

Our bodies are constantly compensating for our current environment.  Which means our heart rate increases with exercise to pump more blood to oxygenate our hard-working muscles.  In the medical world this is referred to as pre-load, which is just a fancy way of saying volume and your heart’s ability to stretch.  When there is less fluid to prime the pump, our heart, we tend to have a higher heart rate, and that state of being quickly becomes untenable. 

Sipping water regularly as you move along your chosen open-air path allows your body to oxygenate your muscles with more ease, and your heart rate stays at a nice calm rate. Subsequently, you remain tranquil and happy as well.  I recommended a hydration bladder to my friend.  This slips into a special pocket on the back, inside of your backpack. A convenient hose/straw runs along your shoulder strap, making the water accessible without even having to pause a step.  As we were hiking, I would remind my friend to sip on her water and this decreased her heart rate, and subsequently she felt like she could endure for much longer.  Her muscles didn’t feel punished, and we could continue traipsing the countryside.

Where Are We Going Next?

By the end of the trip my friend was asking me where our next hiking trip would be.  Hiking can seem intimidating, and possibly expensive, but you can be successful strolling through the countryside if you have 3 things:  A full bladder (for drinking 😅), two trekking poles for knee support, and one friend to bolster your confidence.

References

Watso JC, Farquhar WB. Hydration Status and Cardiovascular Function. Nutrients. 2019 Aug 11;11(8):1866. doi: 10.3390/nu11081866. PMID: 31405195; PMCID: PMC6723555.

O'Keefe E, Singh P. Physiology, Cardiac Preload. [Updated 2022 Sep 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541109