Walking Clothing, Footwear & Equipment

Walking occurs on flat, even surfaces (e.g., pavements, treadmills) with predictable terrain, while hiking involves uneven, natural terrain like trails, hills, or forests. Hiking demands greater balance, muscular engagement, and cognitive focus to navigate obstacles like rocks or roots. It also requires specialised gear (e.g., hiking boots, backpacks), unlike walking, which uses casual footwear.

Both provide cardiovascular benefits, but hiking offers a full-body workout due to uneven terrain and elevation changes. It strengthens muscles (core, legs, glutes), improves balance, and burns 300–400 calories/hour (vs. 200–300 for walking). Hiking also reduces stress, lowers blood pressure, and boosts mental health through nature exposure.

A walk becomes a hike when:

• Terrain shifts to natural, uneven paths (e.g., dirt trails, rocky slopes).
• Elevation changes require navigating inclines/declines.
• Specialised gear (e.g., boots, trekking poles) is needed for safety.
• Distance/intensity increases, demanding greater physical effort.

• Terrain navigation: Reading trails, using maps/GPS.
• Gear management: Proper footwear, hydration systems, and layering for weather.
• Balance and pacing: Adjusting strides for uneven surfaces and maintaining energy over long distances.

For beginners, 3–5 miles/day is manageable, while experienced hikers may cover 8–12 miles/day. Adjust based on terrain difficulty - steep trails reduce daily mileage. Prioritise consistent pacing and rest breaks to avoid fatigue.