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How to Prepare for a Hike: The Complete Beginner's Guide
hiking
beginner
guide
GPX
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safety

How to Prepare for a Hike: The Complete Beginner's Guide

Hugo Gualtieri

Hiking is one of the most accessible and rewarding outdoor activities there is. Every year, millions of people lace up their walking shoes to breathe in the fresh air of the trails. And for good reason: you don't need to be an athlete, you don't need expensive gear, and you don't need a membership. All it takes is a good route, a little preparation, and a genuine desire to reconnect with nature.

But behind this apparent simplicity, a successful hike rests on a few fundamentals that are important to know, especially when you're just starting out. Poor route choice, underestimated weather, ill-fitting shoes: a beginner's classic mistakes are easy to avoid once you know what to look out for.

This guide walks you through everything step by step, from preparation to descent, so your first outing is a real pleasure.

Choosing Your Route: The Key to a Great Outing

Choosing your route is the first step, and arguably the most decisive for the experience you'll have. An overly ambitious route turns a stroll into an ordeal; a well-chosen trail leaves you with unforgettable memories.

The Essential Criteria

Distance is the first indicator, but not the only one. For a first hike, aim for between 8 and 12 km. That's enough to fully enjoy nature, feel the effort without exhausting yourself, and come home wanting to go back. As a rough guide, the average hiker covers about 4 km/h on flat terrain.

Positive elevation gain is often more meaningful than distance. A trail of 8 km with 800 m of elevation gain will be far more demanding than a flat 15 km route. For beginners, keep it between 300 and 500 m of positive elevation. Allow roughly one hour per 300 m of ascent, on top of your flat-terrain walking time.

Terrain type also plays an important role. A wide, well-maintained forest path is very different from a rocky ridge trail or a scree field. Long-distance trails (GR, marked in red and white) and day-walking trails (PR, marked in yellow) are generally well maintained and well signposted — these are the ideal choice for beginners.

Estimated duration must include breaks. A 10 km hike with 400 m of elevation gain takes about 3 hours 30 minutes of actual walking. Add 30 to 45 minutes of breaks (photos, scenery, lunch), and you arrive at just over 4 hours. Always leave yourself a buffer.

Finding the Right Route

With OpenRando, you have access to thousands of routes shared by the community. Each listing includes the distance, elevation gain, altitude profile, and an interactive map. It's an excellent starting point for choosing a trail suited to your level.

A few ideas for a first outing in south-east France:

Essential Gear: Not Too Much, Not Too Little

There's no need to empty a sports shop before your first outing. Hiking requires little equipment, but what you do need must be chosen carefully.

Shoes: Investment #1

This is the one item you cannot skip. An ill-fitting pair of shoes can turn a magnificent day into an ordeal. Here's what you need to know:

High-cut or low-cut? For a beginner, high-cut or mid-cut boots provide better ankle support. This is reassuring on uneven terrain and reduces the risk of spraining your ankle. Low-cut shoes (trail running style) are better suited to experienced hikers who already have solid footwork.

The sole must be lugged to ensure good grip on all terrain types: dirt, rock, wet grass. Shoes with a Vibram sole are the gold standard. Avoid smooth soles, even if the shoe looks like a hiking model.

Waterproofing is a real advantage. A breathable waterproof membrane protects against rain and morning dew. Shoes with a Gore-Tex membrane are the top choice. Your feet stay dry, and dry feet mean blister-free feet.

Breaking them in is crucial. Never wear brand-new shoes for the first time on a hike. Wear them for several days beforehand (around town, running errands, on short walks) so they mould to the shape of your foot.

The Backpack

A 20 to 30-litre pack is more than enough for a day hike. Choose a model with:

  • A hip belt to distribute the weight onto your hips rather than your shoulders
  • A ventilated back panel (mesh panel) to reduce sweating
  • Side pockets accessible while walking for your water bottle
  • An integrated rain cover (usually stored in a pocket at the base of the pack)

The Complete Pack List

Here is what your pack should contain for a day hike:

Hydration and food:

  • Water: minimum 1.5 litres per person (2 litres in summer or on exposed routes). An insulated water bottle keeps water cool all day
  • Energy snacks: cereal bars, dried fruit, marzipan
  • Lunch if the outing lasts more than 4 hours: a sandwich, tabouleh, quiche

Clothing:

Sun protection:

Safety:

  • Fully charged phone with the GPX track downloaded offline
  • First aid kit: bandages, gauze pads, antiseptic, bandage roll, paracetamol
  • Emergency survival blanket (feather-light, can save a life in case of hypothermia)
  • A whistle (three short blasts = distress signal — it's the international standard)

Optional but useful:

Understanding and Using GPX Files

A GPX file (GPS Exchange Format) is to a hiker what a score is to a musician: the guide to the route. It is a universal format, readable by all hiking apps and GPS devices.

What is a GPX File?

In practice, a GPX file contains a series of GPS points (latitude, longitude, altitude) which, strung together, form a track. When you open a GPX file in an app, you see the path to follow drawn on a map, along with the elevation profile (the climbs and descents).

Why It Is Indispensable

Real-time navigation: your phone displays your position on the track. You can instantly see whether you are on the right path or whether you have veered off. No more rotating the map in every direction at each junction.

Route preparation: before setting off, you can visualise the track, analyse the elevation profile, identify steep sections, and estimate the duration. This is far more reliable than a written description.

Offline safety: this is the crucial point. The GPS in your phone works without a mobile network. As long as the GPX file is downloaded on your device, you can follow the track even at the bottom of a valley with no signal. On OpenRando, every route offers a GPX file download for offline use.

How to Use a GPX File with OpenRando

On OpenRando, every route is associated with a GPX file that you can:

  1. View directly on the interactive map with the elevation profile, distance, and elevation gain
  2. Download in one click for offline use on your phone
  3. Follow in navigation mode using real-time tracking, with an alert if you stray from the route

Weather: The Factor Everyone Underestimates

The leading cause of accidents while hiking is neither falls nor wildlife — it is poorly anticipated weather. In the mountains, conditions can change radically within a few hours: a sunny start can end in a thunderstorm, fog, or even snow.

How to Check the Weather

Do not rely on the forecast for the nearest town. Clear skies in Aix-en-Provence guarantee nothing on the ridges of Sainte-Victoire. Check the forecasts specific to the massif:

  • Météo-France mountain forecasts: forecasts by massif, with storm risk estimates
  • The Météo-France bulletin (under the "montagne" section): shows the 0°C isotherm, the rain-snow limit, and wind speeds at altitude

Warning Signs to Know

While hiking, keep an eye on the sky:

  • Cumulus clouds building rapidly upward (anvil-shaped): imminent storm risk
  • Sudden fog: stop, pull out your GPX, do not leave the path
  • A sudden rise in wind: often a sign of changing weather
  • Dropping temperature: put on your warm layer before you feel cold (once you are cold, it is already too late)

Mountain Safety: The Golden Rules

The mountains are a magnificent but demanding environment. A few simple rules, applied consistently, make all the difference between a successful outing and an incident.

Before You Leave

  • Tell someone: give your exact route and expected return time to someone you trust. This is the simplest and most effective safety measure.
  • Set off early: in the mountains, start in the cool of the morning (7–8 am). Thunderstorms often strike in early afternoon in summer. You will also have a better chance of finding a parking space at the trailhead.
  • Check your gear: phone charged to 100%, GPX file downloaded, sufficient water.

During the Hike

  • Stay on marked trails: shortcuts are almost always more dangerous than the official path. They often cross unstable ground (scree, steep slopes) and contribute to erosion.
  • Hydrate regularly: drink small sips every 20–30 minutes. Do not wait until you are thirsty — by the time thirst arrives, dehydration has already begun.
  • Adapt your pace: hiking is not a race. Find a pace that lets you talk without being out of breath. Take a proper break every hour (5–10 minutes sitting down, having a snack).
  • Protect your knees on descents: trekking poles reduce the load on your knees by 25%. Take small steps, plant your foot flat (not on your toes), and take your time.

In Case of a Problem

  • Stay calm, protect yourself from the cold and wind (survival blanket), stay visible, and do not move if you are injured.
  • If you are lost: retrace your steps to the last known point. That is always the best strategy.

Respecting Nature: Hiking Responsibly

Mountains and natural spaces are fragile environments. As hikers, we have a responsibility to preserve them for future generations.

The Essential Gestures

  • Take all your rubbish with you, including biodegradable items (an apple core takes 6 months to decompose at altitude, a banana peel takes 2 years)
  • Stay on the trails: a single step off the path in an alpine meadow can destroy plants that take years to grow
  • Pick nothing: many mountain plants are protected species
  • Respect wildlife: observe from a distance, do not feed animals, keep your dog on a lead in farming and nesting areas
  • No fires: the risk of wildfire is real, especially in the Mediterranean zone from June to September

Ready to Go?

Hiking is a wonderful activity that requires only a minimum of preparation to be practiced safely. Do not hesitate to start with short, easy routes and gradually increase the difficulty as you gain experience.

The most important thing: listen to your body, enjoy the scenery, and do not turn hiking into a performance. The best trail memories are rarely about the clock.

With OpenRando, explore thousands of routes shared by the community, download your GPX files, and head out on your adventure with confidence. Explore routes.

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