Many hikers start fast and then wonder why their legs quit long before they planned to stop.
Pick a pace at which you can still talk, and rest before you’re worn out, not after.
Why your hiking pace matters
When planning a hike, distance is usually the first number people look at. Pick a speed you can keep up.
A steady, controlled speed lets you keep going and still enjoy the last mile. The National Park Service says to plan for uphill stretches to take at least twice as long as the same ground downhill.
If you want to raise your limit over time, read about building hiking endurance gradually.
Find your sustainable speed with the talk test
How do you know if you’re going too fast? Try talking. The National Park Service puts it plainly: if you can talk while you are walking, you are traveling at the perfect speed.
Slow down until you can hold a conversation, and you have found a pace you can sustain.
The CDC describes the same test. At a moderate effort you can talk but not sing. At a vigorous effort you can’t say more than a few words without pausing for a breath.
Effort is relative to your own fitness. A pace that is vigorous for one person may be only moderate for someone fitter.
A review of ten studies found the talk test a suitable way to judge exercise intensity. It was mostly tested in people with heart disease, and its authors say the method is not fully standardized.
Rest breaks are part of the plan
The National Park Service advises hikers to take breaks often and pay attention to how they feel.
Use them to drink water, eat a snack and stretch. There’s no set rest schedule, so treat any rhythm you pick as a starting habit, not a rule.
Rest as soon as the talk test fails, rather than waiting until you are worn out.
Plan a few extra stops on hot days or steep climbs.
Pacing elevation: how to climb without hitting the wall
Climbs are where pace is easiest to lose.
Slow down as the ground tilts up.
Use the talk test on the climb too. When talking gets hard, ease off rather than fighting through.
The National Institute on Aging says aerobic activity should not cause dizziness, chest pain or pressure, or nausea.
If you feel dizzy on a climb, stop and sit down. In hot weather, rest in the shade and drink water.
Put your legs up if you can. If that doesn’t help soon, get medical care.
The fatigue warning signs every hiker should know
On a long hike, or on a single steep hill, your body can signal that it needs attention. The American Heart Association lists these signs of working too hard:
- Feeling lightheaded, dizzy or confused
- Feeling extremely tired after activity
- Unusual or extreme shortness of breath
- A fast or uneven heartbeat
If you notice any of these signs, stop and phone your healthcare provider straight away. Nausea or heavy sweating can also signal heat exhaustion.
Call 911 if chest pressure or tightness lasts more than a few minutes, or comes with nausea and sweating. If breathlessness doesn’t ease when you rest, call your healthcare professional.
If you’ve felt dizzy on a hike, call your doctor before the next one. Federal guidelines say new symptoms as you step up activity call for a provider’s advice, and the same goes for a heart or lung condition.
Adjusting your pace for group hikes with mixed fitness
Group hikes add a layer that solo hiking doesn’t. Someone often needs a different pace than the group average.
The National Park Service advises that the slowest hiker sets the pace and the group stays together. Consider a longer stop after a big climb.
Create your own pace benchmark for future hikes
Generic pace guidelines are a starting point. After a few hikes, start noting:
- How long a flat, well-kept trail took you
- How much slower you went on steep sections
- Pack weight and weather that day
- How you felt in the last mile
Those notes give you a personal reference for your own legs. Over time, you will know before a hike whether a given distance is comfortable or a stretch.
Regular hikes also bring stress relief and mental health benefits.
Use your own notes alongside any general pace chart.