Trekking – what is it? How to get started?

Nowadays, more and more people are looking for outdoor activities that will not only improve their physical condition, but also allow them to relax and get away from the hustle and bustle of everyday life. One such form of recreation is trekking. This activity is gaining popularity around the world, offering a perfect combination of physical exercise, communing with nature and discovering new places.

1. What is trekking?
2. Where can you go trekking?
3. How to start trekking? What equipment might be useful?
4. How to prepare for trekking?
5. What is the difference between trekking and hiking?
6. Advantages of trekking
7. Contraindications and safety rules
8. Summary

In this article, we will explain what trekking is, how to start your adventure with this sport, what preparations are necessary, and what to pay attention to in order to get the most enjoyment and safety out of it.

What is trekking?

Trekking is a form of long-distance walking in natural areas, usually covering several or even several dozen kilometres. Unlike a regular walk, trekking involves covering longer distances in more difficult conditions, often in mountainous, forested, sandy or rocky areas. It is a sport that requires not only good physical condition, but also mental preparation and appropriate equipment. The aim of trekking is not only to cover kilometres, but also to get in touch with nature, admire the landscapes, learn about the local culture and enjoy active leisure.

Where can you go trekking?

Trekking can be done practically anywhere where there is natural terrain or an unpaved trail. Popular places include mountain ranges such as the Tatras, Karkonosze, Bieszczady and the Alps. However, routes in lower mountain areas, forests, national parks and nature reserves are equally attractive. It is important to choose routes that are suited to your abilities, as well as to the weather conditions and season.

How to start trekking? What equipment might be useful?

Starting your trekking adventure does not require you to immediately purchase specialised, expensive equipment. To begin with, it is worth getting the basic items that will ensure your comfort and safety during the hike:

Comfortable trekking boots – a key item. They should fit well (slightly larger than the boots you wear every day), have a good non-slip sole, be resistant to abrasion and provide stability on uneven terrain. It is worth investing in boots that are waterproof, e.g. covered with Gore-Tex.

Clothing adapted to weather conditions – layered, which can be easily adapted to changing weather. It is worth having something warm, a rain jacket, a hat and gloves. Thermal underwear, which will help you survive various weather conditions, and comfortable, slightly longer socks will also come in handy. Don't forget a rain jacket or at least a cape.

"It is worth taking vitamin C as a preventive measure, because we never know how the body will react to daily stress. In addition, it supports joint function and reduces oxidative stress." Łukasz Domeradzki - Dietician

Backpack – to start with, a small, lightweight but spacious one will suffice, in which you can fit food, water, a first aid kit and basic items. If you are serious about trekking, start looking for a backpack with a hip belt, which takes some of the weight off your shoulders. Some rucksacks also have a specially contoured back, allowing air to circulate between the rucksack and your back, so you sweat a little less, and if you do get wet, you'll dry off faster. It's also a good idea to have a special cover for your rucksack in case of rain.

Water and food – for longer trips, it is necessary to take an adequate amount of fluids and energy snacks. This can be water, but isotonic drinks are also great, and on colder days, a thermos with tea. When it comes to food, go for energy bars, but also "something normal" such as a sandwich, a packet of kabanos sausages or fruit.

Maps and navigation – a paper map or GPS device, especially if you plan to hike in unfamiliar terrain. If you mainly use your phone, do not forget to take a handy power bank with you. Also, keep in mind that some places have no mobile coverage, so prepare your route offline. Fortunately, most trails are well marked, but this is not always the case...

Protective accessories – UV filter cream, sunglasses, a cap on warm days or a warmer hat (plus, for example, a balaclava) for cooler days, mosquito spray and the small first aid kit mentioned earlier. It can contain a few plasters, something for disinfection, a small bandage, etc.

How to prepare for trekking?

Preparations for trekking can be divided into two main aspects: physical and logistical.

Physical preparation – it is worth taking care of your fitness, starting with regular walks or short hikes, gradually increasing the distance and duration. It is also a good idea to introduce exercises that strengthen the muscles of the legs, abdomen and back, which will improve stability and endurance during longer routes. Some people opt for cardio training, such as cycling, running or climbing stairs, which increases overall fitness.

Route preparation – it is necessary to estimate the distance, elevation and time needed to complete the planned route. It is worth using available maps, mobile applications or tourist guides. When planning, take into account your own abilities, weather conditions and possible breaks. Do not forget about safety – inform your loved ones about your planned route, carry a phone with a charged battery and a basic first aid kit.

"Water balance is critical for the functioning of the cardiovascular system, kidneys and liver, as well as for heat dissipation. In the mountains, during many hours of walking, dehydration combined with the loss of key electrolytes is possible." Maciej Sulikowski – SFD expert

What is the difference between trekking and hiking?

Although the terms trekking and hiking are often used interchangeably, there are subtle differences between them. Hiking usually refers to shorter, more recreational walks on marked trails, often in the vicinity of towns or parks. Trekking, on the other hand, refers to longer, more demanding expeditions, sometimes lasting several days, with overnight stays in shelters or tents in remote, unpaved areas. Trekking therefore requires more preparation, planning and equipment, but also provides a deeper experience of contact with nature and the opportunity to explore wild, unknown areas.

Advantages of trekking

Trekking has a number of benefits for both the body and the mind. First and foremost:

• it improves physical condition and endurance
• it strengthens the muscles of the legs, back and abdomen
• it has a beneficial effect on the cardiovascular system
• it allows you to relax and reduce stress
• enables you to discover new places, cultures and people
• promotes the development of planning and organisational skills
• is an environmentally friendly form of activity that does not generate pollution

Contraindications and safety rules

Despite its many advantages, trekking is not for everyone. Contraindications include serious heart and respiratory diseases, joint disorders, as well as vision and balance problems. If you have any doubts, consult your doctor before embarking on your adventure.

The basic safety rules are:

• always inform someone about your planned route and return time
• check the weather forecast and adjust your plan to the weather conditions
• do not ignore signs of fatigue, pain or other worrying symptoms
• avoid hiking alone in difficult terrain without proper preparation
• carry a supply of water, food and basic accessories
• take care of the natural environment, do not leave rubbish behind and do not destroy nature

Summary

Trekking is a fascinating and rewarding activity that allows you to get close to nature, improve your fitness and develop your skills. When starting your adventure, it is worth beginning with short, well-prepared routes, investing in basic equipment and appropriate physical preparation. Over time, you can plan more and more demanding trips, discovering the beauty of unknown areas and enjoying every step. However, remember the rules of safety and respect for nature – this is the key to successful and safe trekking trips.

Sources:

• https://www.nationalgeographic.com/science/article/benefits-hiking-brain-heart-mental-health 
• https://pmc.ncbi.nlm.nih.gov/articles/PMC6993091/ 
• https://jameshorrox.medium.com/the-science-of-hiking-53e8260ab46d