Get Ready for Hiking

FOOD!

You know, the stuff that keeps us alive.

The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts! Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike:

Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein.

Nut butters are a good healthy fat option too – my favorite is trader Joe’s raw unsalted almond butter. Ingredient: almonds! They are high in calorie content however, so if you are trying to lose weight, don’t do a 10 minute walk and eat 4000 calories worth of nuts. We in the business like to call that “counterproductive.”

Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day. Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes.

Fruit (especially dried fruit) can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy!

Beef jerky! Make your own or go with some high quality store bought stuff.  Lots of protein, easy to pack, and keeps well. Mmmmmm. What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy. If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world.

More food advice here: Primal Trail Food A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story.

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If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag! A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price.

You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that.

Important Gear to Bring On Your Hike.

If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling.

Here’s what I’d recommend you bring with you on your adventure: Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched.  Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck.

Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force.  Nothing worse than coming home to arms and legs covered in bug bites.

First aid kit – Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyways – and then you’ll know exactly where everything is!).

Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver.

Sunglasses – No need to go blind while out on the trail.  You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans.

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Cellphone – a phone can help bail you out in case of emergency, and if you have a smart phone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself).

When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time.

Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.

If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.

Although hiking can an epic undertaking, it doesn’t need to be! It can also be super simple and fun: • A quick jaunt (such a great word, right?) around your local park after work. • Exploring the woods behind your house with your kids on a saturday morning. • A half-day hike with your friends on a fun nature trail. • A full day or overnight hike that also includes camping. Here’s my definition for hiking: A person (or self-aware robot) exploring their surroundings and their feet are on actual ground. Like, dirt. And grass.

Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter. What matters is that you go outside and do something you wouldn’t have done otherwise.

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Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.

If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to strenuous activity.

You get to pick your speed and difficulty, you can always find a way the right amount of challenge for you.

1) Decide how long you have to hike.  This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with  trails that can be done in less than a day, that won’t require you to pack a tent, or bring extra change of clothes.  Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.

However, if you DID want to “walk to Mordor,” I got you covered there too. You’re welcome!

2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me.  However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.

3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.” Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.

4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!

Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not over complicate this step. Just get started.

Ask your active, adventurous friends or coworkers if they know any good spots.

The world is FULL of hiking trails and awesomeness – you just need to know where to look.

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5) Regardless of where you are going, let somebody else know where are when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.

We don’t want to hear about any 127 Hours[1] stories on NF…that would make playing video games way more difficult.

You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.

Please note that these lists are intended for summer hikes. If you stick to forest and/or coastal trails, you can get away with a lighter load. Remember to bring extra warm clothing if you are going any other time of the year. The lists are based on the recommendations found on the Norwegian Trekking Association’s website.

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Clothing

• wool or synthetic underwear • wool socks/stockings • windproof jacket/anorak or all-weather jacket • hiking trousers • T-shirt and/or light sweater of wool or fleece • hiking shoes or boots

In your backpack or pockets

• rain jacket (if your jacket isn’t all-weather) • rain trousers (if your trousers aren’t all-weather) • cap/hat • scarf/neck warmer • gloves/mittens • shorts • water • food

Sleeping outside? Don’t forget your camping gear

• tent • sleeping bag • sleeping pad • portable cooking stove, fuel, and cookwear • matches • plate, cutlery, and cup

Other essential hiking gear

• first aid kit • map • map case (with pencil and paper) • compass • headlamp/flashlight • extra batteries • sitting pad • thermos • emergency rations • sunscreen • sunglasses • insect repellent • knife • toiletries • towel • toilet paper • money • keys • DNT key • DNT membership card • binolculars • camera • transport schedules • medicines • GPSr • book(s) • candle • firestarter gear • tarp, bivy, or reflective blanket • boot waterproofing

Stay safe

Norway is an incredible place to explore, with untamed mythical landscapes, mountains, valleys, and fjords. Before you enter the outdoors, get familiar with the nine simple rules of the Norwegian mountain code to help you stay safe.

1. Plan your trip and inform others about the route you have selected. 2. Adapt the planned routes according to ability and conditions. 3. Pay attention to the weather and the avalanche warnings. 4. Be prepared for bad weather and frost, even on short trips. 5. Bring the necessary equipment so you can help yourself and others. 6. Choose safe routes. Recognize avalanche terrain and unsafe ice. 7. Use a map and a compass. Always know where you are. 8. Don’t be ashamed to turn around. 9. Conserve your energy and seek shelter if necessary. Read more about safety in the mountains

The right of access

As long as you understand and follow a few basic rules and regulations, you are free to walk almost everywhere in the Norwegian countryside. Outdoor recreation is an important part of the national identity, and access to nature is considered a right established by law.

The so called right of access (“allemannsretten”) is a traditional right from ancient times. Since 1957, it has been part of the Outdoor Recreation Act. It ensures that everybody can experience nature, even on larger privately owned areas.

The main rules are easy: Be considerate and thoughtful. Make sure you pick up your rubbish and show respect for nature and people – in other words, leave the landscape as you would want to find it.

The right to roam applies to open country, sometimes also known as “unfenced land”, which is land that is not cultivated. In Norway, the term covers most shores, bogs, forests and mountains. Small islands of uncultivated land within cultivated land are not regarded as open country.

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What to wear

Expect the unexpected. This may be the most important advice when packing for an outdoor adventure. Regardless of the season and the weather when you set off, remember that the weather can change quickly – especially in the mountains. • Wear proper hiking boots – regular trainers doesn’t have a good enough grip for hiking, especially if you are going up in the mountains. • Dress in layers to make it easier to control your temperature. • Make sure that the outermost layer is wind and waterproof. • As the Norwegians say, wool is cool. As opposed to cotton and polyester, wool breathes, isolates, keeps off moisture, and is temperature regulating and self-cleaning. Fleece is another good material, especially for winter trips. • Use sunscreen – the sun can be deceptively strong, even in the winter and when it’s overcast or windy.

What’s the weather like?

We would like to tell you that it’s always sunny in Norway, but unfortunately that’s not the case. The good news is that the summer climate here can be very good, with temperatures up to 25 degrees Celsius.

However, the weather can change rather fast, also in the summer. The best advice is to check the weather forecast before you go, and prepare for any eventualities.

Always be prepared. It’s the Boy Scout motto, and it should be yours if you’re heading into the wilderness for a trek. Forgetting simple things like rain gear, snacks, or a fresh pair of socks can ruin a day’s hike. Even worse, being caught unprepared on a mountaintop can be lethal. Follow these tips and stay safe on the trails.

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1. It’s safest to hike with at least two other people. 2. Each hiker should carry a map and a compass (and know how to use them!). 3. Study a map and trail guide beforehand so you know where you are going. 4. Choose a hike that works for all the members of your group. You don’t want to have to stop halfway down the trail because one person cannot hack it. 5. Mountain weather is notoriously changeable. Temperatures can drop by as much as 40 degrees Fahrenheit in just a few hours. Always carry warm layers and rain gear. 6. If there is lightning, do not hike above the tree line. 7. Let someone know where you are going. 8. Pack a minimum of two liters of water per person per day. 9. Do not wear cotton, as it retains moisture. Wear synthetic materials that wick water away from your skin and keep you warm. 10. Pack a headlamp and extra batteries. 11. Always be prepared to have to spend the night out. 12. Pack insect repellent and sunscreen. High altitude and sun are brutal to the skin. 13. Pack a First Aid kit. 14. In case of an accident attend to the victim, and then assess your situation. If outside help is needed, record the time, circumstances of the accident, type of injury, and the weight, age, and sex of the victim. Mark your location on a map. One person should stay with the victim while others go for help. 15. The wilderness is a fragile resource. To protect it, carry out all of your trash and cover up all signs of your passing. Stay out of the woods during spring mud season when the soil is particularly vulnerable. Stay in the center of trails, walking directly through mud if necessary, to reduce erosion. At higher elevations, alpine plants are very fragile so please keep to the trails. 16. Pack a whistle or signal mirror in case you need to summon help. 17. Wear the right shoes. Heavy, stiff hiking boots are harder to trek in than a light, flexible shoe.  Minimize shoe weight by selecting a cross-trainer with ankle support, a trail-running shoe, or one of the lighter hiking shoes that are readily available. 18. Wear nylon sock liners under your socks, to keep fibers from irritating your feet. 19. Have an estimated time that you’ll stop and go back to civilization, no matter what. 20. Take plenty of food to help prevent fatigue. Trail Mix is not the best food for a tough hike involving high levels of aerobic and anaerobic exercise.  Nuts and other oily, fatty foods are harder to digest when your body is using oxygen elsewhere. Also, lots of fruit can cause digestive distress.  The best foods on the trail are sport bars like Clif Bar, Promax, Balance Bar, and others, as well as that childhood classic, the peanut butter and jelly sandwich. 21. Never hike in new shoes. Make sure you break in your shoes with several short hikes before attempting something challenging.

PLANNING

1. DO SOME RESEARCH to find a trail suitable for beginners. For ideas, check out magazines like Backpacker and Outside. Websites and forums are also great places to start. If you want to hike in the US, Canada, Mexico or the Caribbean, take a look at Trails.com trail finder. 2. MAKE CHECKLISTS. One for food and another for equipment. Not sure what to pack? Check out our multi-day hiking packing list. 3. JOIN A HIKING GROUP. It’s a fun way to meet people with similar interests. Check out local hiking clubs, online forums or sites like MeetUp.com to find hiking buddies. Some of the treks we organize have a trekkers wanted section like the Choquequirao Hike in Peru.

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HEALTH & SAFETY