Such are you preparing you
best possible for the march
Worth knowing about hiking
It is important to point out that the following information is based on my own observations and experiences. It is important that you try things out on your training trips so you can feel what suits you and your body.
Equipment
Backpack
I would recommend a smaller backpack, about 20-30 liters and possibly with a camelbag. It should fit well on your back, shoulders and hips. Several brands have started to produce backpacks where the design is designed to allow air to reach your back.
As a general rule, your pack should be carried primarily with your hips. This forces you to lift the load with your legs, not your back. That's why it's important when trying on a backpack that you loosen everything and start by tightening only the hip belt. Tighten everything else after that.
The hip belt should fit well and be adjusted correctly. When you buckle the hip belt, it should sit on your hip bone, so when you test the backpack, you should be able to feel the weight there, rather than on your shoulders.
The shoulder straps should follow the curve of your shoulders from the top of your shoulder blade to your chest. If there is a lot of space between your shoulder and the strap, it is a sign that the backpack has too long a back length.
At the same time, the shoulder straps should not squeeze or press too much against your shoulders. In that case, the back length is too short, and you will never be able to carry the backpack properly.
What do you carry in your backpack for a long hike?
An extra pair of socks, electrolytes, headlamp, power bank, water bladder (camel bag), food (salty and sweet), water. Possibly a breathable rain jacket.
shoes
The big question is always; shoes or boots.
I've always preferred shoes because they're lighter than boots. My ankles have also been strong enough to wear shoes, so I haven't had to worry about twisting. I use trail shoes with lots of cushioning and as stiff a sole as possible. Hiking boots give you more ankle support, but they're heavier, so you have to use more energy to move your feet. It may not matter on shorter hikes, but on longer distances, every gram makes a difference.
Please note that your feet will swell while hiking, which is why I recommend wearing a pair of shoes that are 1½-2 sizes larger than your normal shoes.
Socks
The importance of the well-being of our feet when hiking cannot be stressed enough. Taking good care of them when hiking can mean the difference between success and failure. Are we enjoying the surroundings and nature, or are we constantly thinking about the blister under our footpad?
Socks specifically designed for hiking act as an extra layer between your foot and your shoe. They minimize the friction that your feet inevitably experience during strenuous activity. They add an extra layer of comfort that reduces the risk of blisters and lack of breathability, while also allowing your feet and toes to move freely.
Most hiking socks are designed with blister-free technology and are reinforced in key areas, such as the toes and heel, which allows you to walk further. Another advantage of hiking socks is that they typically have flat seams and seams. This makes the discomfort significantly less, compared to normal socks. Hiking socks typically weigh less and sit better on the foot. They are often designed in a fit that suits the shape of the foot. They are created with hiking in mind and are therefore designed to support blood flow and thus circulation, while protecting vulnerable areas.
I myself hike in a pair of wool hiking socks. Sometimes I also hike with wool compression socks. Mentally I feel lighter when I use the compression socks, but there is no evidence to support this.
It is also possible to hike with two pairs of socks, a thin sock on the inside (e.g. a thin liner sock) and a thick sock on the outside.
Several people also speak highly of toe socks. They supposedly reduce the risk of blisters on the toes themselves, but this is not something I have tested myself, and therefore I cannot comment on the effect.
Hiking poles
I've never used hiking poles myself, but I know that for some people they are a must. Hiking poles can shift some of the weight from the knees and hips to the upper body, they help with balance and are gentle on the knees when going downhill. They also take more pressure off your feet than you might think.
As with any other equipment you bring on a hike, it is wise to consider the weight. Just like the feet, which will either move hiking boots or shoes, you should consider the arms, which will either move arms or arms and hiking poles. There is a weight/load difference that you should remember to consider. If you choose to bring hiking poles because they enhance the overall experience on the hike, then of course you should. You might then consider getting some that can be folded up so they can be put in your backpack when not in use.
Vaseline
I use Vaseline on the friction points; under the arms, between the buttocks and under the clockwork. Some people also use Vaseline between the toes.
Tips & tricks for the hike
Training
The most important areas of the body during hiking are the feet, thighs, lower back and shoulders. Walking training is of course most important, but it is also important to train the joints and tendons. The tendons must get used to the strain of hiking, and this is done over time. It is in the tendons that the damage occurs.
I walk a maximum of 35 km on my training rides – but I walk fast. I know with myself, purely mentally, that it will hurt along the way, so I don't need to train long rides of 50+ km. So rather two training rides of 25 km at a high pace. That way I get the heart rate and fitness training.
I would also recommend strength training as a supplement to your hiking training. A full-body strength program where the body's large muscle groups are trained and, above all, strengthened. Your body will love you for it on long hikes.
On days when you only have 1 hour to hike, I would recommend hiking with a backpack and putting extra weight in the backpack. And then walking as fast as you can. If you are not used to hiking with a backpack, set out carefully. Walk with a pillow or something else that doesn't weigh much in your backpack, and then build up the distance so that your body can keep up.
Mental training
If you are going to walk far – really far, then there is no doubt that the chance of completing it depends on your mentality/mindset. Do you stop when it starts to hurt, or do you continue even though it hurts. If you are injured, of course you should not continue. Even before a long hike, you should make up your mind about why you are doing it, why you want it, what you want to get out of it, and how you will reward yourself when you reach the finish line.
There's no doubt that it will be tough. But think about what a successful march does, versus what it does to you that you had to leave because you felt sorry for yourself.
I use visualization in my preparation, and then I make sure I'm properly prepared. I've done my training runs, I've packed my bag based on my experiences on the training runs, and I've prepared myself for the pain along the way. I know that crossing the finish line and completing makes the feeling of happiness 100 times greater than the pain along the way.
Breaks along the way/no breaks along the way
My experience is that you should not take any breaks other than the forced breaks, which are: toilet visits, changing socks and refilling your water. The reason is that the body becomes stiff and you may have difficulty getting started again. The forced breaks should be completed as quickly and efficiently as possible.
Forest/nature
I love hiking in nature. I get my best thoughts and ideas on my hikes in nature, and I can feel mentally refreshed and well-being after a hike.
Research links nature to mental health and well-being. A 2019 study found that two hours a week in nature is enough to improve mental well-being, reduce the risk of anxiety and depression, and combat stress.
Blisters
Blisters are every hiker's worst nightmare. Blisters can be painful and ruin the joy of nature, the surroundings and the experiences. There is no doubt that feet need to get used to hiking over a longer period of time. Here it is important to have shoes that suit the needs of the body and a pair of socks that support and care for the skin on the feet.
I apply Compeed plasters to the places where I used to tend to get blisters. This has meant that I no longer get blisters on long walks of up to 100 km.
Others also speak highly of Kinesio tape, Tensoplast, Micropore tape and Leukotape. Same concept – apply the tape/patch to the affected areas.
Don't pop a blister if you get one. You'll only prolong the healing process and create a risk of infection.
be aware
Shins, ankles and blisters are something you should pay special attention to as a hiker. If you build your training wisely around long walks and don't hike 50 km from one day to the next, your tendons will get used to the strain and become stronger.
Blisters are a separate chapter. See under blisters.
Diet & supplements
Fluid intake
I drink about ½-1 liter of fluid per hour. I sweat a lot during my marches and I know I need to drink water frequently to maintain my fluid balance. I have also started using electrolytes to help prevent dehydration.
It is crucial to maintain a good fluid balance during exercise, and drinking water is not always enough because it is not just fluid when we sweat. You can read more about this in the section on electrolytes.
Mad
I need food that fills me up and stays in my stomach for a long time. I eat rye bread and wholemeal buns. I usually lose my appetite along the way, but I force myself to eat about every two hours. My performance drops drastically if I don't make sure to fill up my tank with energy. I can feel when I eat that I get power back in my body, which then slowly disappears again until I eat again. On my training trips I have found out what kind of food suits me and that I can get down along the way. I have tried everything, but rye bread with chicken breast spread and green pesto works for me and my body. Wholemeal buns with Nutella or peanut butter also work, but when I eat rye bread, I get the greatest feeling of power in my body.
If you fail to eat along the way, it can result in you catching a cold, getting stomach cramps and losing motivation, and then your mindset will start to crack.
My advice is that you make a plan for when you will eat on your trip and what you will eat.
Electrolytes
Electrolytes are only relevant on hikes that 1) last a long time and 2) involve a lot of sweating. Electrolytes are salts that, among other things, contribute to our fluid balance. The body's primary salts are sodium, potassium, calcium, magnesium, chloride, phosphate and carbonate. The body cannot produce these salts itself, and it is therefore necessary to supply them through the diet.
The reason why it may be necessary to supplement electrolytes is that during a long hike (or other prolonged sporting performance) you sweat out salts. You become thirsty and therefore drink water. The water runs through the body, and you sweat out more salts along with the water. Eventually, an imbalance occurs between salt and fluid, because there must be a balance between the fluid that is consumed and the fluid that is excreted from the body.
Such an imbalance in the salt/fluid balance can lead to dehydration. Dehydration can cause you to feel discomfort in the form of, for example, dizziness, headaches, muscle fatigue and muscle cramps. All of these are unwanted inconveniences on a hike where the focus should be on something completely different.
On my last 100 km march I used electrolytes. I drank water with electrolytes leading up to the march and along the way. I will definitely do that again on my long walks. I felt flying, strong and didn't have to pee until 7 hours into the walk. I also felt mentally refreshed on the march.
In a very practical way, you typically buy electrolytes in powder form. You can buy them in well-stocked sports stores or online, and they are typically measured in sachets. The powder dissolves easily in the water in your water bottle or bladder, and you just have to remember to bring extra sachets with you on your hike.