Learnings for my next long distance hikes

This summer a good friend and I planned to go on a long-distance hike for ca. 2 weeks and staying at mountain cabins or other basic accommodation overnight. Unfortunately, I twisted my ankle in the first third and we decided not to continue. Just a couple days hiking were enough to extract some important learnings for future plans, though, which I believe are also worth sharing.

The initial plan and research sources

Our initial plan was to do the second half of the Salzburg-Triest hike shortened from 14 to 12 days by turning 3 shorter day hikes into 2 day hikes twice.

These tips, as well as many other tips we followed in the first place, are from a guidebook and several blogposts of people who shared their experience. The in this case German guidebook from Rother contains both written descriptions and access to the very important GPS files for navigation with a smartphone.

In addition to these written resources, we asked friends and family who had done similar hiking trips before and listened carefully e.g. when sales persons gave extra tips when buying the necessary equipment e.g. shoes, rain clothes etc..

After already having started the hike, talking to other long distance hikers we met along the way gave us some more insights into their general hiking experience, the tools and tricks they use, as well as basic info about the path they came from, which we may follow on the next day.

Positive aspects about long distance hikes

Although hiking is neither using one’s complete physical or mental abilities in a short time, daylong tours are tiring both body and mind significantly throughout the day. In other words, when finishing the day tours I was usually very ready for some good food, a relaxing evening and an early bedtime.

As I left my work phone in my backpack, the concentration on my environment and the increasing fatigue made it surprisingly easy not to think about the very demanding work right now.

We actually took a simple start to long distance hikes with the luxury of having serviced cabins on the way where we could sleep and order food without a lot of effort. Not being able to carry everything, we learned that:

One does not need to carry many things for hiking
2 sets of hiking clothes are enough: wash one while wearing the other and switch every day
Living simply with few options and a clear next target is actually easier and less distracting
Even hiking and sweating it's possible to keep going without the possibility of a shower for a few days

It was also great to see that our bodies really quickly adapted to the new type of strain so that we could easily continue hiking >8h for multiple days (until I twisted my ankle - meaning that injuries can lead to a complete stop or break quickly as well).

And another nice thing, which we noticed for hiking on altitude in the mountains: There seem to be much less mosquitoes or ticks (but also less shadow and less drinking water).

Finishing daily tours in areas like this, it was much easier not to think about work, bur rather finishing the tour and enjoying the view

What I want to do better next time

In order to avoid unnecessary strain, issues and also pain, I gathered the following learnings of what I will be doing better / again or more consequently on my next long distance hike

Despite all reductions in weight and clothes: Continue to start well-prepared every time and better be save than sorry
Take water wherever possible and fill up bottles as it's unclear whether the next potential water point actually has water, e.g. due to a dry summer
Avoid going alone on longer and potentially dangerous trips
At the same time avoid pushing one person too much by forming an uneven team where one person is much quicker than the other(s)
Bring a gymbag (for carrying as a tiny backpack and usage as a pack bag to carry few things to a mountain top or when not taking the whole backpack in other situations
Bring substitutes for shoe laces or other small things important for hiking that may break
Not bringing more cash than for 4 days, because some cabins can also be paid by debit / credit card
Bring a helmet and a via ferrata set to be able to safely ascend mountain peaks with via ferrata access
Pack the backpack at all times in a way that heavier items are on the bottom and close to the body to make it easier for carrying
Make sure the backpack is much lower than the head so it doesn't get stuck when dodging low branches or similar
Pack a smaller backpack lighter with smaller and less things (see also my packing list for future trips)
Bring only a very small sleeping bag liner instead of a complete sleeping bag
Make sure the majority of the backpack weight is carried by the hips and less by the shoulders
Use deer hallow cream straight from the beginning below the feet and the spots where the backpack sits on (hips, shoulders)
Find a good bag/ set-up to carry my camera close to the body, but outside my backpack so I can take pictures with the camera more easily
Make sure the socks and shoes fit very well on all parts (also for the last few kilometers) to avoid blisters

I thought that I could easily bring a bigger backpack and just carry less, but already the volume makes it less suitable for hiking

The Norwegian Mountain Code (Fjellvettreglene)

For your interest, I'm also listing the nine basic, but very important Norwegian mountaineering guidelines, which I learned during my Erasmus in Trondheim. They are published and described in more detail by the Norwegian trekking association (DNT)

Plan your trip and inform others about the route you have selected.
Adapt the planned routes according to ability and conditions
Pay attention to the weather and the avalanche warnings.
Be prepared for bad weather and frost, even on short trips.
Bring the necessary equipment so you can help yourself and others.
Choose safe routes. Recognize avalanche terrain and unsafe ice.
Use a map and a compass. Always know where you are.
Don’t be ashamed to turn around.
Conserve your energy and seek shelter if necessary.

In an area like this, I can well understand why Norwegians are taught their mountaineering rules from early on

My next packing list for a long-distance hike in the Alps in summer

I'm planning to get a much smaller hiking backpack (max. 45l) than my current backpacking one that can fit 60 +10l.

Please note that this list is also fitted to my individual needs of little clothes for cold weather and what I need for my camera, knee & ankle problems. You might need to add / remove a few items, but can use this list for a good orientation:

Hiking clothes

2 hiking T-Shirts (Merino wool + Lyocell or similar fabric for climate cool effect)
1 hiking longsleeve (merino)
1 hiking shorts
1 hiking trousers
Hiking boots (above ankle-height for protecting my ankles); walked in for minimum 70km already
2 pairs hiking socks, well-fitting and tested
2 hiking boxershorts
Hiking sticks
Via ferrata set and helmet

Sun protection

Cap
Sunscreen 50
Sun glasses and case
Lip balm with UV protection

Rain and cold weather gear

Rain-jacket (wind-proof)
Rain pants
Rain cover for the backpack
Buff
Thin hat (e.g. for cross-country skiing)
Thin gloves (e.g. for cross-country skiing)
1 Fleece jacket or thin woolen pullover (for cabins or longer / forced breaks while hiking)
Rescue blanket for heating up quickly if required

Clothes for cabins and other activities

1 T-Shirt
1 sport shorts
1 Long and comfortable but thin jogging pants or long ski underwear
1 Boxershorts
1 pair of socks
Flipflops
1 Swimming shorts
Potentially 1 additional shirt or Pinnie / singlet

Food and drinks + how to carry / eat

Minimum 10 protein / energy bars
Nuts & dry fruit mixture
1 Wholegrain bread (sliced, ca. 500g)
1 Breadspread or nut butter in non-glass packaging
2 cans baked beans or other cold food to eat
Spork
Plastic “knive” for spreading nut butter etc.
Swiss knive or another foldable knive
protein shaker and protein powder limited to 1 scoop / day
2 garbage bags
Kitchen clips for closing plastic bags etc.
1 foldable lunchbox
Basic spice mix (pepper, salt, paprika, herbes de Provence)
1 Water bottle 0,5-0,8l
Water bag with drinking hose (drinking system)

Toiletries and medicine

Microfiber towel
Toothbrush and 1 toothpaste / group
1 allrounder soap: For showering, washing clothes and dishes
Deodorant
First aid kit
Blister band-aids
Deer tallow cream (“Hirschtalgsalbe”) for preventing blisters
Tape
Basic nail set
Pain killers
Voltaren or muscle injury ointment
Bepanthen or wound healing ointment
Tablets for diarrhea
Mosquito spray
Mosquito bite ointment
Wet wilderness wipes
Hand desinfectant
Cough drops
Toothpick / dental floss

Electronics and communication

Phone and chargers
Camera and charger
Headlamp and batteries
Powerbank
Headphones
Fitness tracker and charger

Other

Pack bags for compressing and separating clothes (at least 2 waterproof ones for the evening's and next day clothes)
Earplugs
Sleeping mask
Knee and ankle protection
Mini-Blackroll for self-massage and accelerating muscle recovery
Magnesium and calcium for muscle recovery
Sitting mat for breaks on rocky ground
Gummi bands, zip ties and paper-clips for sticking things together if required
Mini sewing / stitching set
Waterproof zip-bag for phone, wallet
Extra shoe laces

My 6 learnings to keep my feet in shape and avoid twisting ankles

As I also had more time to think and reflect, I gathered 6 learnings how to avoid twisting my ankle and having to fully stop on a hike again in the future:

Train my feet properly with strengthening and balancing exercises a few weeks before the hike
Bring a currently well-fitted ankle protection in good shape instead of an old one that starts falling apart
Hike consciously at all times even on only slightly difficult terrain
Take an immediate break after twisting a foot or similar
Take a full day break if necessary after a small muscle injury by staying flexible in schedules and daily destinations
Reduce backpack weight and volume to a minimum

I definitely want to avoid not being able to complete a hike in the future

Ideas for potential future hikes

As we could neither complete the whole tour as planned nor ascend on the peak of Triglav, I still have the motivation to finish these 2 objectives, e.g. by

Going back to Slovenia to ascend on Triglav and several other peaks in the national park and on the boarder to Italy with a via ferrata set
Do a minimum 2 week Alps crossing and finishing at the Mediterranean or Adriatic Sea. The “dream path” Munich to Venice seems to be a good option

Thank you for reading until the end! Please feel free to comment any other tips or questions :)

In case you're preparing for a long distance hike, prepare well and enjoy your trip - even if some things don't go as planned as they always do. There may be another positive aspect coming out of the short-term change :)

As I couldn't continue up in the mountains, I ended up in the beautiful Soča valley. Not a bad place for a vacation, either — As I couldn't continue up in the mountains, I ended up in the beautiful Soča valley. Not a bad place for a vacation in my opinion, either