When I started trekking, I asked myself how many Miles are easy to do at the beginning. After a few years and countless Miles together with beginners, I have answered this question so often that I am writing it down here for you.
So how many Miles a day trek? Average fit and healthy people can cover around 12,4274 to 15,5343 miles in a 12 hour day. Without special preparation, we recommend not exceeding 9,32057 miles a day with a weight of 15 kg.
Many trekking beginners only ask themselves how many miles they can cover in one day. However, there are a few other things to keep in mind if you want to have a lot of fun and avoid injuries and mishaps. So be sure to stay tuned and read through our best tips and tricks.
How many miles should a beginner hike per day?
Unfortunately, there is no ultimate answer to this question. Too many factors play a role here. In the following, I would like to try to give you a good overview so that you can choose your first trekking route optimally.
- How much time do you have? Do you have a few hours or a whole day? The time you have largely determined how far and where you can go. If you choose a circular route as your first route, don’t forget to make sure that the way back takes much longer than the way there.
- Your Fitness Level: Try to honestly answer yourself in what shape you are. After all, you don’t want to torment yourself on your first trek, you want to have a good time. If you are not particularly fit now, then there is no reason to be depressed right away. There are hikes that anyone can actually do. Just find a route close to your home, make a good friend and start a short route of 3,10686 miles with a one-hour break at the halfway point.
- Height gain: On average, you can plan around 1 hour extra for every 300 m gain in height. Don’t underestimate that.
Roughly, you can plan that as a beginner you will cover 1,86411 miles per hour on flat terrain.
As a beginner, you can cope with an altitude difference of 200 meters per hour and 400 meters when running downhill.
External circumstances such as weather and time of year naturally also have a significant influence on this estimate. If you do not have any experience, please collect it very carefully and get to know the limits of your body.
Woman on the mountain is looking for miles on day trekking.
Calculating the walking time for trekking
If you are particularly lazy, you can also use the German Alpine Club’s online walking time calculator.
With my tips above, you can get a relatively precise indication of how long you will actually need for a certain route. (1,86411 miles per hour on the flat and 200 meters in altitude per hour)
If you have some money left over, just get a pedometer, which ideally also has a GPS module.
In this way, you can find out pretty much how many miles you can actually do in an hour.
If you get yourself a slightly better device, it usually also has a barometer and can thus tell you how many meters in altitude you have already covered.
With this information and the online calculator of the German Alpine Club, you can then plan your tour 100%.
Personally, I use the Galaxy Watch Fit and am more than satisfied with it.
If you are interested in the various methods of calculating walking time, you will find enough information on Wikipedia.
How much food and water do I need per day for trekking?
In general, you can calculate with the following values from real life:
A 30-year-old woman with a bodyweight of around 60 kilograms consumes around 620 kcal if she covers 10 km in three hours and gains 100 meters in altitude.
A 30-year-old man with a bodyweight of 80 kg consumes approx. 825 kcal if he covers 10 km in three hours and gains 100 meters in altitude.
So how much food and water do I need per day?
Roughly, you can say that 3 kg of food and 2 litres of water should be included in order to survive a day of trekking without restrictions.
Trekking eating outside fire pit
For tours lasting several days, it is essential to calculate a reserve per day.
If you get lost, it is always good to carry an additional 0.5 kg of food and an additional litre of water with you per day.
If you are already a little more advanced, a mobile water filter could also be something for you.
If you would like to learn more about mobile water filters, just write us a comment below the article and we will take care of it.
Read Also: What Are The Best Fat Burner For Women?
How often should I take a break from trekking?
The answer to this question depends entirely on yourself. First of all, why do you go trekking or hiking in the first place?
If you do this with a sporty approach, then of course the focus is on taking a little break as possible and covering as many miles as possible every day.
If you are travelling mainly for fun and leisure reasons, you probably don’t care about the frequency of the breaks.
In general, it can be said that as a beginner and hobby trekker you can take a break of around 15 minutes from one hour of hiking. As a beginner, after an hour you have covered around 3 to 4 miles. Here you can give inexperienced feet a break.
More ambitious sportsmen and women tend to run about 20 miles and then allow themselves a break of 20 minutes.
Important: Do not take off your shoes during short 15-minute breaks.
Your feet are so well supplied with blood from hiking that they immediately swell as soon as you “release” them from your hiking boots.
In some people, this effect is so pronounced that it is difficult or impossible for the feet to fit into the hiking boots afterwards.
Simply save the liberating feeling for a longer lunch break or the evening.
That’ll be all the better.
Preparation for trekking – how do I get fit?
In addition to planning your trekking route, it is at least as important to prepare your body for the stress of trekking. If you are concerned with the question of how many miles you should do trekking per day, then it is at least as important to deal with the question of how you can optimally prepare your body.
Running men preparing many miles
In a nutshell: the best training for trekking is actually to be out and about a lot and actually to hike.
The best thing to do is to start out by doing small stretches near your home, as described above. In addition, you can do the following:
- Walk more than 10,000 steps a day. This gently prepares your musculoskeletal system for the upcoming stress
- Just take the stairs instead of the elevator
- Go jogging twice a week. Generally any endurance sport
- Targeted stair climbing – Find a public building and get to work. There is no better way to train
How can I prevent injuries?
Those who want to cover many miles a day while trekking should train one thing particularly well.
Hardly any other sport challenges your joints as much as trekking. When you cover many miles a day, your joints are exposed to extraordinary stress. Remember that you usually carry heavy weight with you in the form of a backpack and food.
So how can you train your surefootedness?
After you regularly walk more than 10,000 steps a day and jog regularly, you can begin to carry a small weight with you in both activities.
Just get yourself a running backpack and fill it with well-distributed weight such as a heat pack.
In addition, you can buy a cheap balance pillow and train with it.
Either squat on the pillow or try to stand on one leg on the pillow. After a short period of getting used to it, you should do this exercise daily in order to optimally prepare your joints for a high miles load of trekking.
More questions and interesting facts
As always, we want to provide you with the best tips and tricks related to your original question. If you like that, just leave a comment and tell us to continue with it.
Treating Blisters While Trekking – What To Do?
Anyone who has ever been trekking, hiking or backpacking knows it. Blow. Those uncomfortable little things on your feet can mess up all day.
So how do I treat blisters while trekking?
- Do not puncture blisters. Germs could enter and cause infection. Blister plasters can also be used on closed blisters.
- If the bladder is open, it must be disinfected as soon as possible.
- An aloe vera gel and/or zinc ointment that is as natural as possible has proven to be suitable for treatment during long periods of rest.