How do you pace yourself on a trek?

This is a question that all beginner trekkers have. Setting a pace is very important as it reduces stress and exertion on a trek. Muscles are utilized in a coordinated manner and do not get overtired on a trek. A proper pace will also prevent the need the for unscheduled breaks and will ensure that you walk at a pace that is comfortable yet demanding. Setting a pace can vary from person to person and is dependent on various factors such as your fitness level, your lung capacity, and the length of your stride. Here are a few pointers that a trekker needs to follow when starting on a trek.

Research your trail

Read up on your trek and talk to your guide or other trekkers who have previously done the trek. Understand the elevations attained and the duration of trekking each day before you start on a trek. There will be some easy days and some difficult ones. Have a mental road map as to how you would handle each day. Think about distances that need to be covered on an hourly basis and work on your exercise regimen accordingly. These maps need not be etched in stone as you may find that it is difficult to stick to a plan due to unforeseen challenges, but it definitely allows you to be prepared for the difficult journey ahead.

Set a sustainable pace

When you start a trek, your heart rate is at a resting pace. As you begin to climb (and most trails get into an uphill incline, very quickly) your heart begins to beat faster. Soon your pace begin to slacken as you are not able to walk as fast as when you started. At this stage it is important to decide what your pace is. Slow down and walk at a pace that is comfortable and sustainable.

What is a sustainable pace?

Choose a pace that is comfortable. This varies from person to person.

Choose a pace that allows you to walk continuously for at least two hours (water breaks are fine)

Make sure your overall speed is slow but steady

Give yourself a little extra time when your path is uneven and rocky

Make sure you are not breathless and you can walk and talk

Walk with the group and not ahead of it or lag behind

Many young trekkers have an initial burst of energy and will start off with an overriding enthusiasm to be ahead of the group. But soon their energy flags and they start to falter and get tired easily. Larger groups often break into smaller ones and it is best to be part of one of them depending on your stamina and fitness level. The fitter, more experienced trekkers will often lead the group and sometimes set the pace. If you are a new trekker or have lesser experience, do let the group know. Most groups will be accommodating and ensure that they (or at least some of them) will slow down their pace to ensure that you are able to keep up with them. For the group to stay together, a key rule is to set the pace based on the capacity of the person with the least stamina and fitness level. It is best that beginner hikers walk somewhere in the middle or be the penultimate hiker and not at the end. Strong trekkers before and after the inexperienced trekkers can help set an appropriate pace and ensure that the focus for the beginner is to focus on matching the rhythm of the trekker in front of them.

Align your steps to your breathing

This may be difficult initially, but it is important to match your breathing to each step that you take. The best way to do this is to count each step that you take and attempt to match it with your breath. Initially start with three counts or steps with each breath that you take. With time, you can reduce it to two counts or steps with each breath and finally one count or step with each breath. Your stride can be shortened or lengthened depending on the terrain. But be sure to follow this mantra as it helps set a certain rhythm and cadence to your trekking.

Set a pace by using a technique that sets a rhythm

Use a device such as singing a song or chanting a mantra or a marching cadence to set the pace for trekking.  Sometimes people align their steps and set a pace with the group by singing a song together. This helps you to walk along with a group, ensuring that a similar pace is set and is followed over a duration of time. Swinging your arms back and forth in rhythm will also keep your upper and lower body in sync and in step. Hiking poles are very important and can help enhance rhythm and also help set the pace.

Take short breaks

It is important that the trekker takes breaks at regular intervals but these need to be kept short. A long break or sitting down for an extending period of time can disrupt your trekking routine and cause your muscles to tighten up. Make sure you have a water bladder with a pipe that will enable you to take a sip of water at regular intervals. This will ensure that you do not stop for water breaks on a regular basis.

Slow down with elevation gain or loss

As you move to higher elevations, the air gets thinner and the oxygen levels are low. It is important, even if you are an experienced trekker to slow down your pace and take frequent breaks. In general, an experienced trekker will be able to cover at least 3 to 4.5 kilometers on a fairly well laid out even trail. If you are a beginner, you may be a bit slow, as you make take frequent breaks. It is generally estimated that for each thousand feet of elevation gain you need to add about 50 minutes. Walking downhill can slow you down too and force you to adopt a slower pace as it puts tremendous pressure on your knees and calves and impacts your balance. An additional half hour is estimated for a loss of a thousand feet and even more if the incline is steep and slushy.

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