Beginner mistakes to avoid when hiking

What are the most common mistakes first-time hikers make?

Hiking is a wonderful outdoor adventure accessible to everyone, but when you're new to hiking, it’s easy to make common mistakes that can spoil the experience. Whether it’s your first walk on flat terrain or a more ambitious mountain hike, good preparation and the right habits are essential. In this article, we’ll look at the mistakes to avoid when hiking and share some practical tips to help you make the most of every outing while minimising the risks. From choosing the right routes to selecting the proper hiking gear, including checking the weather and managing your energy, here’s how to get off to a good start.

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2. Setting off with unsuitable or incomplete equipment

Another common mistake is neglecting your hiking equipment. Hiking means being self-sufficient: you need to be ready to deal with the unexpected. Your backpack, footwear, and clothing all need to be chosen carefully. First and foremost, opt for appropriate hiking boots: forget old worn-out trainers or brand-new shoes you’ve never worn. High-ankle boots or low-cut hiking shoes (depending on the terrain), with a grippy sole and good support, are essential to avoid slipping and spraining an ankle. A useful tip to avoid sore feet when hiking: break in your new shoes on short walks before heading out on longer hikes. Wear proper hiking socks (made of technical fibres or merino wool) to wick away sweat and avoid blisters. Don’t forget to trim your toenails and lace your shoes correctly so your feet are well supported without being compressed. Packing a few blister plasters in your rucksack can save your day if you start to feel rubbing.

Packing a well-organised backpack that’s as light as possible is crucial for your comfort. Make sure your backpack is suited to the duration of your hike — neither too small nor too large. For a day hike, a 20 to 30-litre pack is usually sufficient. Pack the essentials while keeping it as light as possible. Think carefully about what you really need instead of carrying unnecessary ‘just in case’ items that you’ll never use. One of the most common mistakes is overloading your pack with useless gear, which will quickly tire you out on long distances. Every kilogram matters when you’re walking for hours. One tip: distribute the weight evenly and tighten the hip belt of your backpack around your hips, so the weight rests on your lower body rather than pulling on your shoulders. A poorly adjusted or overloaded pack can cause back and shoulder pain and throw you off balance.

When it comes to clothing, dress according to the weather on the day but be ready for changes. In the mountains, the three-layer rule applies: for example, a breathable t-shirt, a lightweight fleece, and a windproof/waterproof jacket. Avoid cotton, which retains moisture, and choose technical fabrics that dry quickly and keep you warm even when wet (like merino wool or synthetic materials). Take spare clothes in case you get soaked by rain or sweat — a dry t-shirt for the journey home makes all the difference! In your pack, don’t forget the essential accessories: a torch or headlamp with spare batteries (handy if night falls), a hat or cap, and sunscreen to avoid sunburn, sunglasses, a first aid kit (including supplies for blisters and minor injuries), a multi-tool knife, a lighter or waterproof matches, and an emergency blanket. And of course, carry a trail map (preferably a paper version in case your phone battery dies) and possibly a compass or hiking GPS. If your equipment is new, test it beforehand: for example, try walking with your packed backpack on a short walk. It will help you avoid unpleasant surprises on the trail.

As for food and water, make sure you pack enough. Failing to bring enough water or food is a classic mistake that can quickly put you in difficulty. Take at least 1.5 to 2 litres of water per person for a day hike (more if it’s hot or a long route). Drink regularly in small sips to stay hydrated throughout the hike. For food, energy-boosting snacks (dried fruit, cereal bars, chocolate) will help you refuel while walking. A balanced picnic for your lunch break is important to keep you going. And remember, in the mountains there’s no shop at every pass: you won’t always find a place to buy food or drinks, so make sure you’re self-sufficient, even on a short hike.

4. Overestimating your physical abilities and mismanaging your energy

Beginner enthusiasm can sometimes backfire: setting off too quickly, aiming for an overly long route or an ambitious summit right from your first outing can lead to exhaustion or injury. It's important to be realistic about your fitness and experience. Overestimating your physical abilities is a common mistake. For instance, an experienced hiker might be able to cover 20 km with 1000 m of elevation gain in a day, whereas a beginner may struggle to complete 10 km with 500 m of climbing. Take a gradual approach: start with shorter, less steep walks (short hikes on easy terrain), then gradually increase the distance and elevation on future outings. This will help improve your endurance, strength, and awareness of your limits. Don’t hesitate to do some warm-up exercises before setting off: dynamic leg stretches, ankle and shoulder rotations to prepare your muscles and joints. A warmed-up body is less prone to injury risks (such as sprains or strains) at the beginning of a hike.

During your walk, make sure you manage your energy effectively. In practice, this means walking at a steady pace suited to your breathing, rather than trying to keep up with a sportier friend or experienced hikers you meet along the way. Take breaks before becoming completely worn out — for example, five minutes of rest every hour, or more often if needed (especially on steep climbs). Use these breaks to hydrate and eat a small snack. If you experience signs of severe fatigue (dizziness, cramps, nausea) or sharp pain, take a longer rest. Sometimes the best way to reach the summit is to listen to your body and slow down. Hiking isn’t a race — the goal is to enjoy the journey just as much as the destination.

Another important aspect of managing your energy is the total duration of your day. Don’t plan for 10 hours of walking if you’ve never done more than four before. Even if you believe you can walk all day, fatigue builds up quickly. On average, a beginner walks at 3 to 4 km/h on flat terrain, but this drops to 1.5 to 2 km/h on steep climbs. And don’t forget that descents can be just as hard on your legs and knees. Also, factor in the technical difficulty of the route: crossing scree or snow patches can be time- and energy-consuming. In short, stay humble in the face of the mountains, and don’t feel ashamed to turn back if needed. Wisdom in hiking means knowing when to call it a day. Each hike will make you more resilient and confident for the next.

5. Neglecting navigation and safety rules

Setting off without preparing for emergencies or without knowing how to navigate is a mistake that can have serious consequences. Heading out unprepared in terms of safety can include things like forgetting to check your phone’s battery or hiking alone on a remote trail without telling anyone. As a beginner, it’s strongly advised not to go hiking alone in the mountains. Ideally, hike in pairs or in a small group, and if possible with someone more experienced than you. Having experienced hikers with you can be reassuring and also help you improve (they can share tips from the trail, advice on how to pace yourself, etc.). If you don’t know anyone personally, look into local clubs or consider hiring professional guides for supervised outings — it’s a worthwhile investment for learning good practices safely.

On the trail, stick to marked paths whenever possible, especially if you’re not confident navigating in the wild. Official trails are usually well signposted with painted markers, cairns, or signposts. Follow the markings for your route (for example in France, white-red for a GR, yellow for a regional trail, etc.). Straying from the path increases the risk of getting lost, encountering difficult terrain, or disturbing the local ecosystem. Always carry a trail map and know how to use it: regularly check your location and anticipate changes in direction. A compass is also useful (and essential if you leave marked trails, although that’s not recommended for a first hike). Don’t blindly rely on your smartphone — the battery can run out or the GPS signal can drop, especially in valleys. However, your phone remains invaluable in case of emergency for calling rescue services (112 in Europe). Keep it protected from moisture and consider bringing a backup power bank.

When it comes to safety, other common mistakes should also be avoided: not checking the weather (as mentioned earlier), starting out too late in the day, or not carrying any way of signalling your presence. A simple tip is to attach a whistle to your backpack (many hiking backpacks include one on the chest strap): three short whistle blasts, repeated, is the international distress signal. Also, learn some basic first aid skills: how to deal with a sprain (splint with a trekking pole, apply compression, etc.), heat exhaustion (hydrate, rest in the shade), or mild hypothermia (wrap up warm, drink something hot). Prevention starts with preparation but also includes how you behave on the trail: stay alert to your surroundings to spot potential hazards (eroded paths, falling rocks, slippery terrain…).

6. Disrespecting the environment and wildlife

Finally, if there’s one mistake that every beginner (and even experienced hiker) must avoid, it’s neglecting the impact of their presence on nature. Hiking gives us the privilege of exploring natural environments and observing wild animals — both of which deserve our respect. Leave no trace of your visit: this basic principle means taking all your rubbish with you (including fruit peelings, which can take months to decompose at high altitudes). Avoid picking flowers or plants, many of which are protected or fragile. Do not light fires outside designated areas (due to fire risk), and respect any temporary access restrictions (such as those in place to protect nesting areas of sensitive species).

As for wild animals, a common mistake is getting too close or trying to feed them. Keep your distance from any wildlife you encounter: ibex, marmots, chamois, or more rarely deer and wild boar in forested areas. Observing from afar helps avoid disturbing them and keeps you safe. Never leave food around your camping site or resting area — it could attract animals (from foxes to wild boar) and teach them to scavenge, which is bad for both them and humans. In the mountains, you might pass through alpine pastures with herds guarded by livestock protection dogs. Again, follow some basic rules to avoid incidents. Stay as far as possible from the herd, make your presence known calmly without sudden movements, and above all, do not try to pet the dog. It’s not a pet but a working animal protecting its flock. If you’re hiking with a dog, keep it on a short lead in these areas.

Respecting the environment also means keeping a low profile: avoid shouting or making unnecessary noise. Enjoy the quiet and the natural sounds of the forest or mountains. Finally, a respectful hiker shares the trail considerately: close gates behind you, greet fellow walkers you pass (it’s traditional and can be helpful for exchanging trail information), and give way on narrow sections to those climbing uphill (they’re working harder than those descending). By adopting these behaviours, you’ll avoid mistakes in attitude and help preserve the mountains as a space for outdoor adventure that everyone can enjoy.

FAQ: Your questions about hiking

How can I avoid foot pain when hiking?

Foot pain can quickly turn a great outing into a nightmare. To avoid discomfort and blisters, the choice of footwear and socks is crucial. Go for high-quality hiking boots that are suitable for your feet (neither too small nor too large), and break them in beforehand: wear them on short walks or daily activities before a long hike to soften them and mould them to your feet. Wear technical hiking socks (avoid cotton) that wick away moisture and reduce friction – a major cause of blisters. Some hikers use double-layer socks to further minimise rubbing. Don’t forget to lace your boots properly: too loose and your foot will slide (causing friction), too tight and you’ll create painful pressure points. While walking, if you feel any hot spots on your feet, stop and apply a plaster to the sensitive area before a blister forms. Lastly, take care of your feet: trim your toenails regularly (to avoid hitting the end of the boot on descents), and moisturise your skin beforehand (dry feet are more prone to cracks and blisters). By following these tips, you should significantly reduce the risk of foot pain when hiking.

How can I tell if a hike is difficult?

Several factors help assess the difficulty of a hike. First, look at the distance and elevation gain: a hike becomes more difficult as it gets longer and includes more uphill sections. For example, a 5 km loop with 100 m of ascent is considered easy, while a 15 km route with 1000 m of ascent is much more strenuous. The terrain also plays a major role: a well-marked woodland path is easier than a rocky mountain trail or a section where you need to use your hands to scramble over rocks. Weather and altitude can also make an otherwise easy hike more challenging (scorching heat, thin air at high elevations, etc.). To judge whether a route suits your level, check hiking guides or websites that often indicate a difficulty rating (easy, moderate, hard, expert) or use colour codes. These classifications factor in several criteria. The French Hiking Federation, for instance, uses an official rating system based on fitness, technical difficulty, and risk. Fitness refers to a score combining distance and elevation gain. Technicality assesses the terrain (wide path vs. exposed ridge, presence of scrambling, etc.). Risk considers potential consequences of a fall or problem (isolation, difficulty of rescue). Combining these three gives a clear idea of a hike’s actual challenge level.

What are the three hiking difficulty rating criteria?

Rather than three separate systems, it’s more accurate to speak of three main rating criteria in hiking. In France, these are defined by the FFRandonnée as: fitness, technicality, and risk.

Fitness refers to the physical demands of the hike – calculated using a formula that includes total distance, cumulative elevation gain, and possibly the duration. Technicality describes how challenging the terrain is: this includes the condition of the trail (flat, rocky, muddy), whether hand support is needed, or the presence of tricky sections (scree, snow patches, river crossings, etc.). Finally, risk or commitment assesses objective dangers: how exposed the path is (a misstep could result in a serious fall), remoteness from help, and specific hazards (like falling rocks). Together, these three give a reliable picture of the hike. For example, a route might be very physically demanding (long and steep) but not technical (easy trail) and low risk (in a forest near civilisation) – or conversely, a short walk might be physically easy but technically tricky and high risk due to exposure. Other rating systems also exist depending on the country or organisation: some guidebooks use scales like “E, M, H” (easy, moderate, hard) or colours (green, blue, red, black), similar to ski slopes.

What challenges might a hiker face?

Hikers may encounter various challenges – physical, technical, or environmental. Physically, extended walking and elevation gain put strain on the heart, muscles, and joints. Fatigue is the main enemy and can lead to cramps, energy slumps, or injuries (sprains, tendonitis) if you overdo it. Technically, difficult terrain may require crossing slippery streams, descending steep rocky paths, or reading a map to navigate an unclear junction. Mentally, hiking can be demanding if conditions worsen – like continuing in heavy rain, coping with vertigo on an exposed section, or fighting the urge to quit when you're tired and still have far to go.

Weather conditions are a major difficulty: extreme heat, cold, wind, rain, or storms each require adaptation. A mountain storm calls for a quick descent to safety (lightning risk), rain makes trails slippery, heat can cause dehydration or heatstroke, and extreme cold can lead to frostbite or hypothermia. Navigation is another possible challenge: a hiker must know how to use a map and deal with getting off-track. Being lost as night approaches is stressful – it’s important to stay calm and return to a known location. Time management can also become a problem if you misjudge how long a route takes: hiking at night without the right equipment is very difficult and dangerous.

Finally, hikers may face challenges related to the natural environment itself: wildlife (meeting a protective livestock dog, biting insects or ticks carrying diseases, or – rarely in France – a bear in the Pyrenees or a wolf, which usually flees), flora (some plants are irritating or toxic to the touch or if ingested), or the terrain (unstable scree, snow or rock avalanches in the mountains, sudden stream floods).

From beginner walks to long backpacking trips

Every hike has its own particularities, which is why it’s so important to do your research beforehand and take a gradual approach. By preparing your outing properly and ensuring you have the right gear and fitness level, you’ll greatly reduce the challenges and be better equipped to handle them. Hiking does come with its difficulties, but that’s also part of its appeal and beauty – overcoming these small trials brings a deep sense of satisfaction and builds confidence for future adventures. Happy hiking!