How to Get Into Hiking

Hiking is the easiest outdoor sport to start. You need no special skills, no gym membership, and far less gear than most people think. If you can walk, you can hike. Here is exactly how to go from zero to your first trail.

1. Why Hiking Is Worth Starting

Beyond the obvious fitness benefits, hiking is consistently rated one of the highest activities for mental health. Studies show that 90 minutes of walking in nature reduces rumination and lowers cortisol more than the same walk in an urban environment. You will sleep better, think more clearly, and feel genuinely good about the time you spend outside.

It is also one of the most accessible forms of travel. A trail 45 minutes from home can feel more restorative than a weekend trip to a crowded city. Once you get the bug, the trails available to you seem endless.

2. Choose the Right First Trail

The single biggest mistake beginners make is choosing a trail that is too hard. A brutal first hike often kills the habit before it starts. Your first several hikes should feel comfortable, not punishing.

What to look for in a beginner trail:

• Distance: 2-4 miles roundtrip to start. Build from there.
• Elevation gain: Under 300 ft for your first few hikes.
• Trail surface: Packed dirt or gravel is easiest. Avoid loose rock scrambles until you have experience.
• Traffic: Well-traveled trails are safer for beginners. Other hikers can help if something goes wrong.
• Cell service: Start with trails that have some coverage until you learn navigation basics.

Use AllTrails to find rated trails near you. Filter by "Easy" difficulty, sort by highest rating, and read reviews from the last 30 days to understand current conditions.

3. Gear You Actually Need vs. Nice-to-Have

Must-Have for Any Day Hike

• Footwear: Trail runners or light hiking shoes with grip. Your current sneakers work fine for easy trails. Do not buy heavy boots for your first hike.
• Water: 500ml per hour of hiking minimum. A standard 1L bottle works for short hikes.
• Snacks: Energy bars, nuts, or fruit. Anything that does not need refrigeration.
• Charged phone: Your most important safety tool for navigation and emergency calls.
• Sunscreen and sunglasses: Especially above treeline or on open exposed trails.
• A light layer: Temperatures drop fast on mountains and in forests after noon.

Nice-to-Have (Add These Over Time)

• Dedicated daypack (20-25L)
• Trekking poles (helpful for elevation and knee protection)
• Headlamp (if there is any chance you will be out past sunset)
• First aid kit
• Offline maps downloaded on Gaia GPS or AllTrails

When you are ready to upgrade, see our full hiking backpack packing list.

4. Build Fitness Gradually

Hiking uses muscles differently than walking on pavement. The descent in particular loads your quads and knees in ways that flat walking does not. Do not judge your fitness from the gym alone.

4-Week Beginner Build

• Week 1: Walk 30-40 minutes, 3x per week. Use stairs where possible to simulate elevation.
• Week 2: Increase to 45-60 minutes. Add a slightly hillier route on one walk.
• Week 3: Do your first short hike (2-3 miles). Go slow, enjoy it.
• Week 4: Try a 4-5 mile hike. Notice how much stronger you feel compared to week 1.

Wear the shoes you plan to hike in during all your training walks. Breaking in footwear before your hike prevents blisters. See our guide on how to prevent blisters when hiking.

5. Find Trail Partners

Hiking with others is safer, more fun, and more motivating. Options for finding partners:

• Meetup.com: Search "hiking" in your city. Most groups welcome beginners and have regular weekend hikes.
• REI events: REI co-op stores run free and paid guided hikes for all skill levels.
• AllTrails Groups: The app has a community feature where local groups post hike invites.
• Reddit: Subreddits like r/hiking and regional ones (r/PNWhiking, r/ColoradoHiking) are active communities that welcome newcomers.
• Friends: Ask someone who already hikes. Most hikers love introducing new people to the trails.

6. Apps to Use

• AllTrails: Best for discovering trails, reading reviews, and seeing recent photos. Free tier is excellent for beginners.
• Gaia GPS: Better for navigation on remote or off-trail routes. Download topographic maps offline.
• Weather.gov: Most accurate mountain weather. Check for your specific elevation, not just the nearest city.
• Recreation.gov: Required for booking campsites and permits in national parks and wilderness areas.

7. What to Expect on Your First Hike

A few things that surprise first-time hikers:

• It is slower than you think. A 4-mile hike with 800 ft of elevation gain takes most beginners 2.5 to 3.5 hours, not 1 hour.
• You will be hungrier than expected. Bring more food than you think you need.
• Downhill is harder on your body than uphill. Your quads will feel it the next day.
• You may get mildly lost. This is normal. Stay on marked trails, pay attention to trail markers, and download the map offline before you go.
• Weather can change fast. Even a sunny morning can turn cloudy and cold by afternoon at elevation. Always bring a layer.

Before every hike, text a friend your trailhead name, planned route, and expected return time. This is the simplest safety habit in hiking.

8. Five Great Beginner Trails in the US

• Bridal Veil Falls, Provo Canyon, UT: 1.8 miles roundtrip, almost flat, ends at a waterfall. Perfect introduction to Utah trails.
• Forest Park, Portland, OR: 80 miles of trails inside the city. Pick any section of the Wildwood Trail for a beginner-friendly forest walk.
• Ramsey Cascades, Great Smoky Mountains, TN: 8 miles roundtrip, 2,200 ft elevation. A step up, but stunning old-growth forest makes it worth it for a first challenge.
• Stone Mountain Loop, NC: 4.4 miles, 600 ft elevation, ends on a granite dome with 360-degree views. One of the best payoff-to-difficulty ratios in the Southeast.
• Mist Trail, Yosemite, CA: 3 miles to Vernal Fall, 1,000 ft gain. Busy but iconic. Check permit requirements before visiting in peak season.

Ready to plan your first multi-day hiking trip? Use our Trip Finder to get a personalized itinerary based on your location and fitness level. Or browse our curated hiking itineraries for inspiration.

When you are ready for overnight trips, start with our complete guide on how to prepare for a hiking trip.