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A guide to speed hiking
Have you ever spotted someone hurrying up the hill on a trail like they've got somewhere to be? Chances are, you’ve just encountered a speed hiker. Speed hiking (also called fast hiking or rapid hiking, if you’d prefer) is a unique mix of hiking and running. It’s all about moving faster than your usual hiking pace without actually breaking into a run.
Keep reading as we’ll walk you through everything you need to know about speed hiking, including its definition, the health perks, how to train for it, and, of course, what RVRC gear and clothes you’ll need to get started. Ready to level up your hiking game? Let’s move on!
What exactly is speed hiking?
Think of speed hiking as the middle ground between regular hiking and trail running. You’re walking faster than on a normal hike but not quite running. The purpose? It’s a mix of covering more ground, getting a great workout, and becoming a more efficient hiker.
A speed hike is typically completed within a day and covers rocky or technically challenging terrain. The goal is to move quickly with minimal gear and maintain a fast pace without breaking into a run.
While speed hiking has been around for a while, it has recently become more popular, partly thanks to challenges like the Fastest Known Time (FKT) races, where hikers try to take on trails like the Appalachian Trail (eastern USA) in record time. Imagine hiking the entire Appalachian Trail - a hike that usually takes months to complete - in just 41 days! That’s exactly what one Belgian trail runner did while speed hiking (or fastpacking, as it’s usually considered when the hike goes on for more than one day). If that’s not motivating, we don’t know what is!
So, whether you want to break records or hit the trails at a faster pace, speed hiking is the perfect way to push your limits while enjoying nature.
The difference between speed hiking and trail running
If you’re moving at a pace faster than your usual hike but not quite running, congratulations — you’re officially speed hiking! The key difference between speed hiking and trail running is the pace: speed hiking is all about walking fast on trails, while trail running, as the name implies, involves running. Although speed hikers might break into a jog now and then, the main goal is to walk most of the trail. If you find yourself running more than walking, you’ve crossed the line into trail running.
For perspective, regular hikers typically move about 2-3 miles per hour, while trail runners can hit around 6-8 miles per hour. On the other hand, speed hikers usually maintain a pace between 3-5 miles per hour. So, it’s faster than a typical hike but not as intense as a jog.
Pros and cons of speed hiking
Pros
Speed hiking lets you cover more ground in a single day, allowing you to explore more nature than on a normal hike. It’s a great way to enjoy more scenery and adventure in less time. If you love a challenge, speed hiking is a fun way to push your limits and see how far you can go at your own pace. Why not turn it into a challenge by constantly trying to improve your fastest time?
Speed hiking is excellent for improving both cardio and strength and is a great way to challenge yourself and boost endurance, especially on steep terrain. Plus, you’re outdoors, which always beats being stuck in a gym, if you ask us!
Unlike trail runners, it's not uncommon for speed hikers to hike a section, pause to enjoy the view, grab a snack, and then continue. This results in several aspects of enjoyment, combining physical exertion with uniquely enjoying your surroundings.
Cons
Speed hiking requires more physical conditioning than a casual hike, so it can be tough if you're not already in somewhat good shape. Moving quickly might also mean missing out on some of the incredible surrounding nature.
Another thing worth mentioning is that higher speed increases the risk of injury, especially on rough terrain. We’d also give a heads-up that increasing your pace can aggravate any pre-existing injuries.
All in all, speed runs are not for everyone. If you prefer a relaxing hike through nature while enjoying your surroundings, speed hiking might not be for you.
Places to go speed hiking!
If you know a place where you can go hiking, chances are you can also go speed hiking there. However, there are a few things to consider when choosing your trail that might make your day even more incredible.
For example, we’d recommend choosing a less frequented trail that won’t be crowded since it can be hard to maintain a fast pace as others are holding you back. You can always go for the more popular routes when you don’t have a time to catch. A smart tip (that we bet you haven’t heard us say before) is to pick a trail that doesn’t offer too many distractions when going speed hiking – allowing you to focus on the speed rather than everything going on around you. For that reason, choosing a trail you know like the back of your hand, or even a “boring” trail that doesn’t offer much in terms of sights, could actually be a smart move when getting into speed hiking.
Regarding places to go, our first recommendation is to find a trail that may be a bit different from your usual walking or hiking spots. Aim for trails with elevation changes and varied terrain, making them more challenging, fun, and longer to complete.
If you’re hiking in Sweden, you can explore the amazing Kungsleden in the north, one of the world’s most famous hiking trails with jaw-dropping scenery and many paths to choose from. We’d recommend hitting the coastal trails in the beautiful Österlen for speed hiking in southern Sweden. With day hikes at around 5 to 19 kilometers, you will surround yourself with beautiful scenery, magnificent nature, and ocean waves.
What to wear on your speed hike
There are a few things to remember regarding clothes and gear to ensure the most enjoyable speed hike. We’ve listed them below, combined with specific suggestions, to make it super easy for you to get all geared up!
Shoes
Regarding footwear for speed hiking, trail runners are a great option. Heavy hiking boots can make your feet sweat and slow you down, which you'd want to avoid when trying to maintain a fast pace. Trail running shoes are a much better choice for speed and comfort since breathability and flexibility are key factors for keeping you comfortable throughout the hike. Flexibility for smoother movement and a rugged sole with a good grip will make your hike easier. If hiking in bad weather, it’s worth looking for shoes that offer protection from wind and water.
Hiking poles
Hiking poles can be a game-changer when it comes to speed hiking! When moving quickly through challenging terrain, poles provide extra stability and help you maintain balance. They’re handy on steep ascents, where they allow you to use your arms to propel yourself forward, and on descents, where they reduce strain on your knees and joints by distributing weight more evenly.
By engaging your upper body, poles transform your hiking adventure into a full-body workout, helping you move faster and burn more calories. Trekking poles are an essential addition to your speed hiking gear for those looking to pick up the pace while reducing fatigue and the risk of injury. When searching for hiking poles, we recommend looking for lightweight options.
Clothing
We recommend wearing versatile, lightweight pieces that feel light on your body for clothing. Look for garments with quick-drying and moisture-wicking capabilities, as they’ll help you maintain comfort even when the hike gets tougher. As with all outdoor activities, it’s essential to dress according to the weather forecast. Keep a waterproof shell set close if it starts raining, preferably a lightweight option that takes up minimal space in your backpack.
Depending on the temperature during your speed hike, stretchy leggings, and a lightweight wind jacket are usually good choices for spring and fall hikes in dry conditions. Add a warming mid-layer for colder temperatures. Wear shorts instead of pants in the summer to avoid getting too warm when walking fast. A T-shirt or short-sleeved top is also good for a warm summer day.
Consider packing a few extra clothing items to layer up in case you get cold—especially during wintertime. Aim for extra socks, maybe an insulated long-sleeved shirt, and an extra pair of pants, preferably with full zippers for easy on-and-off in shifting weather.
Base and midlayers
If you’re speed hiking during wintertime, we would suggest you dress by the layering system to stay warm throughout the hike. Aim for a stretchy and quick-drying base layer to ensure a comfortable feel. A base layer in merino wool keeps sweat and moisture away from your body while helping to regulate your body temperature.
For a mid-layer, a fleece one is a good choice. It keeps you warm without weighing you down. Fleeces are also moisture-wicking and have high breathability, which are key factors when maintaining a high activity level.
Essentials to bring with you
The right backpack
Enter the old adage: ”Less is more” – the lighter, the better. The less weight you carry, the faster and more efficiently you’ll be able to hike. Look for an ergonomic backpack that minimizes stress on your back. Other important things to look for are good ventilation and moisture-wicking features, especially around the back and shoulders.
Our best recommendation for a super lightweight option is a vest pack. It will allow you to bring water, snacks, hiking poles, and even more without adding almost any extra weight from a backpack to your body! Also, consider getting a rain cover for those sudden rain showers—the last thing you want is for your halfway-through snacks to be soaking wet before you have the chance to enjoy them!
What to pack?
What you should bring on the speed hike depends on how long you’ll be out and about, the season, and the weather conditions. But let’s start with the obvious: water! A hydration bladder is a great idea for easy access to your water during the hike.
Bring energy snacks to stay fueled, extra clothes to remain comfortable, navigation tools to stay on track, and a headlamp if you’ll be out in the dark. A first aid kit and sun protection are also good ideas if you’re planning on hiking under the sun.
How to get started with speed hiking
Start by researching routes that fit your skill level. If you know others who are speed hiking, reach out to them for recommendations (and maybe find yourself a hiking friend)! Use hiking maps to plan your route, and include factors like elevation, terrain, and rest stops. While many hiking routes can be adapted for speed hiking, studying the trail carefully before setting out at a faster pace is always a good idea.
If you’re new to speed hiking (as you likely are if you're reading this), stick to familiar terrain and give yourself time to progress. Remember when planning that steeper climbs and harder terrain make the trail tougher and more time-consuming than you think.
Yay! You’re finally ready to go on your first speed hike! There are just a few more important things to keep in mind during the adventure:
Do a proper warm-up before starting. The last thing you want is to get injured or start slowly when the whole point of speed hiking is - yep, that’s right - speed.
Mind your form. Keep a good posture and focus on your stride to reduce strain and avoid injuries. Use hiking poles if needed!
Try to maintain a steady pace throughout your speed hike, but listen to your body and take breaks when needed. Pushing too hard can slow you down in the long run or even force you to stop earlier than planned.
Stay hydrated and fueled. Ensure you have enough water for your entire hike and pack bars, nuts, or the energy source of your choice to keep you going.
Speed hiking safety
Speed hiking is all about finding the right balance between speed, fun, and safety. Talking about safety, there are a few things to keep in mind to make the adventure as enjoyable as possible.
Firstly, check the weather forecast prior to the speed hike and pack accordingly. Hiking in the rain might not be bad, but you don’t want the hike ruined by soaking wet clothes and gear. Consider factors like slippery ground and muddy terrain when planning your route.
Another good idea is to bring a first-aid kit on your trip. Accidents can happen when you’re moving fast, and you might need to handle minor injuries like scrapes or blisters. It’s better to come prepared than unnecessarily cutting your hike short.
To avoid getting lost in the wild, stay on marked trails as much as possible. We suggest only going off the trail if you feel confident in your navigation skills, know the area well, and are a more experienced speed hiker.
Our hiking for beginners guide offers further tips, dos and don’ts, and clothing suggestions for hiking beginners.
Speed hiking etiquette
Trail etiquette is just as important to speed hikers as to any other hiker if not more. Being considerate of nature and fellow adventurers is even more crucial when moving quickly, as you'll bump into people faster than usual. Speaking of speed – make sure you’re responsible and avoid putting yourself in unnecessary danger simply because you’re walking faster.
To preserve nature, follow the seven Leave No Trace principles. These include planning, staying on established trails, and packing all waste. Leave natural objects undisturbed, use campfires responsibly, and observe wildlife from afar. Lastly, be considerate of others by keeping noise low, controlling pets, and yielding on the trail.
Are you unsure what Leave No Trace means or want more detailed reading? Look at our guide about the 7 principles of Leave No Trace where we guide you through all you need to know.
How to train for speed hiking
Speed hiking is tougher than regular hiking and requires a higher fitness level. And like any high-demanding activity, the more prepared you are, the more enjoyable it gets. We would say that the best way to train for speed hiking is to choose exercises that challenge your strength and endurance.
We recommend strengthening your whole body, not just the legs, since your upper body plays a massive role in maintaining balance, especially if you’re carrying a backpack.
All kinds of full-body cardio exercises like cycling, cross-training, and swimming are great ways to improve your fitness level and strengthen core muscles that you will use on the trail.
In other words, balancing cardio workout and weight training is a perfect way to get stronger and faster, resulting in a lower risk of injuries and a faster hike.
Combining the exercises above with low-intensity activities like yoga or stretching can also improve flexibility and balance, which are useful in tougher terrain.
As you can see, speed hiking offers the perfect blend of challenge, fitness, and adventure. Whether you're looking to push your limits, enjoy nature in a new way, or increase your hiking skills, it's a fantastic and fun outdoor activity that can be tailored to (almost) any skill level. So, gear up, stay safe, and happy speed hiking!
