How to start hill walking: a beginner's guide

Why is hill walking good for you?

Walking uphill makes your body work harder than walking on flat ground. Your heart and lungs work harder, and the muscles in your legs and bottom do more of the work, which helps build fitness and strength. The NHS recommends that adults do at least 150 minutes of moderate activity a week, and lists hiking and brisk walking as examples, so a regular hill walk is an easy way to meet that target.

Regular activity has wider benefits too. The NHS says it can lower your risk of major illnesses such as heart disease, stroke and type 2 diabetes, and boost your mood, sleep and energy. Time outdoors, and the sense of achievement when you reach the top, add to the appeal.

What do you need to get started?

You do not need much to start, but the right kit makes walking safer and more comfortable. Eryri National Park advises wearing hiking boots with a thick sole and high sides, carrying extra layers even on a fine day, and taking a map and compass rather than relying on your phone, as signal can be poor in the hills. A waterproof jacket, plenty of water and some snacks are essential, as are sun protection in summer and a warm hat and gloves in winter. For longer walks, a small first aid kit, a whistle and a torch are worth packing.

How should you walk uphill and downhill?

On the way up, keep your head up and your back straight, and take shorter, steady steps. Slow down if you are too out of breath to talk, and take breaks whenever you need to.

Many people find walking downhill harder on their knees and thighs. Taking smaller steps, keeping your knees slightly bent and going at a steady pace can help, and some walkers find walking poles take some of the strain. If knee pain lasts more than a few days or keeps coming back, speak to a GP or physiotherapist.

How do you plan a hill walk?

Choose a route that suits your fitness and experience. Short, well marked paths are best when you are starting out. Check the forecast before you go: the Met Office publishes specialist mountain forecasts for walkers in upland areas across the UK.

Eryri National Park points out that mountain weather can change within hours. It advises telling someone about your plans before you set off, and changing your plans or turning back if conditions get worse. The hill will still be there another day.

If there are no hills near you, a treadmill set to an incline offers some of the same benefits.

Ready for a bigger challenge?

Once you are comfortable on longer routes, you may want to try a mountain such as Yr Wyddfa (Snowdon). It is not a beginner's walk. Eryri National Park says all routes to the summit are challenging hikes, and that even the Llanberis Path is by no means easy. Build up your experience on smaller hills first, choose your route carefully and check the mountain forecast on the day.

How do you build up safely?

Warm up with a few minutes of walking on flat ground before you start climbing. Begin with short routes and build up the distance and climb over several weeks, drinking water regularly even in cool weather. Stretching your calves and thighs gently afterwards can help with stiffness the next day.