What could be nicer for hiking or running?

Outside: hiking for beginners

Summer is coming and it's getting warmer. What could be nicer than enjoying nature? Hiking is the perfect way to leave everyday life behind and clear your head. Especially in the current situation, running is a real balm for body and soul. But what is the best way to start? We have a few tips for you.

Start slowly

It doesn't make sense to plan the 30 kilometer tour right at the beginning. If you are not fit enough, you will quickly lose your interest in hiking. Such long distances require a lot of experience and training. At first, your body is not prepared for this stress.

It is best to choose short hikes in your area. At the beginning, five to ten kilometers are sufficient. So you have been on the road for three to four hours. If you then notice that you enjoy running in nature, you can slowly extend your tours.

Together you are less alone

Hiking in a group is much more fun than alone. Go out with your friends or family and you will also motivate each other and possibly even make more distance. The pace of the group is adjusted to the slowest.

The right shoes

Good footwear is one of the most important things to do when hiking. They have to fit well and be comfortable to wear. If you start the tours and get pain and blisters after a short time, it is just plain uncomfortable and painful. The health experts at Guten Tag pharmacies will be happy to advise you on how to protect your feet from blisters.

As a beginner, you don't have to buy the expensive professional copies right away. Good, comfortable sports shoes are also sufficient for small rounds. It is only important that the sole has a profile and is non-slip. But when you start to do longer tours, it is time to adjust your footwear.

Tip: hiking socks!

It's not just the right shoes that are good for your feet. The correct socks can also help against blisters. Because even very expensive, breathable hiking shoes won't help if you wear simple cotton socks. Because these soak up your sweat and do not pass it on to the shoes, which are supposed to release the moisture to the outside. It is therefore best to use extra synthetic and wool hiking socks. These are reinforced and also padded on the ball of the foot and heel, so they help against blistering. They also transport sweat to the outside.

Eating and drinking while hiking

Don't underestimate your energy expenditure when hiking: you can burn up to 500 calories per hour, depending on the route and pace. Be sure to eat something before your tour and take high-carbohydrate foods such as fruit, trail mix or chocolate with you. Take regular breaks to eat.

But the most important thing is drinking. An average trained hiker loses around 0.6 liters of fluid per hour. To make up for this loss, you need to drink about two to four liters of water a day. If water is too boring for you, you can also use lightly sweetened herbal and fruit teas or juice spritzers.

When hiking, it is important that you drink regularly: drink around 200 ml of fluids every 15 to 30 minutes - so you can enjoy your tours!

more on the subject

Are you all right? You will find competent contact persons in your Guten Tag pharmacy for all health questions relating to your personal well-being: The health experts there will also be happy to help you on the subject of Corona and all questions about the corresponding test procedures. If necessary, the pharmacy finder will guide you to the right address in your area.