Outdoor classroom: preparations for long-distance hiking donkey trip [map]

Long-distance hiking refers to long-distance hiking activities within a day or two, such as 12-hour walking 60 km and 24-hour walking 100 km.

Preparatory work and precautions

First, physical preparation

Understand your physical fitness and physical condition, and prepare for traction in advance.

Second, understand the line

Understand the distance between roads and road conditions. Is cement road, Qingshi Road or hard dirt road? Which locations should pay attention to traffic safety? Where are the supplies? A full understanding of these arrangements for the entire trip can only be reasonable.

Third, equipment supplies

Can you eat too much on a long hike?

The equipment is as simple as possible and the equipment is divided into essential equipment and optional equipment.

Optional equipment does not have to be brought by everyone, such as public drugs, spare shoes and raincoats (as the weather conditions at the time). Essential equipment is essential for everyone, such as warm clothing, water, food and personal medicine, and mobile phones.

Fourth, choose shoes to prevent blisters

It is best to use two pairs of hiking shoes or sneakers with different textures and different insoles. It is more comfortable to wear the big one at the end. Hiking shoes are heavy, soles are hard, and hiking shoes should not be chosen for long hiking trails.

Traveling long distances will inevitably cause extreme fatigue in the soles of the feet. If you have two pairs of shoes with different textures and different insoles (such as lightweight running shoes, walking shoes, sports shoes), change your shoes every hour, change your walking style (walking, trot combination), rotate the soles of the foot, and the whole The stress on the soles of the feet is evener, and mobilizing more muscles in the legs to participate in exercise will slow down fatigue and pain and allow you to walk longer distances.

New shoes can easily cause foot discomfort and stimulate blisters, so when you officially participate in activities, it is best to wear shoes that are worn during practice. Experienced adherents recommend applying a proper amount of Vaseline Ointment cream to the back of the toe before wearing socks, or individually dressing the toes with Microporetape (or doctor's tape), or "try with a plaster and a double-faced adhesive tape. On the soles of the feet." Participants can try different methods during practice and choose the one that best suits them.

The laces should be fastened so that the shoes are well wrapped. Thinner soles can add a pair of insoles or thicker socks. Generally wearing thick bottom elastic shoes is better, hiking shoes are heavier at the end, walking for a long time and easy blisters. The main reason why many people can't walk 100 kilometers is because the shoes didn't pick up the blisters and give up. Wearing thick dry socks can reduce the friction between the feet and the soles, reducing the chance of blisters.

Socks: thick and dry socks, to bring spare, change several times, to keep your feet dry and prevent blisters.

Fifth, hiking precautions

1. Trekking is a kind of whole body exercise.

Pay attention to balance the body and adjust the pace by swinging the arm.

Change the walking posture from time to time, such as walking and running, trotting 5 minutes per hour. It can rotate the soles of the foot and force the entire foot evenly. At the same time, it uses more muscles to allow the muscles to alternately rest. Relax on the flat road and use the thigh to move the lower leg. The pace is even and rhythmical.

2, do not chase other people, take their own rhythm. The best walking speed is to walk and not breathe; don't slow down, stop when running, and try to keep a constant speed.

3. When you feel pain in your toes or feet, do not use only the side of the soles of your feet. This causes localized stress in your feet. It takes a long time to be extremely painful.

4, shoulder back quite, with deep breathing in the abdomen.

5. Take a deep breath when you go uphill and tilt forward.

When going downhill, if you accelerate or run, your body will throw back and lower your center of gravity. It is not easy to fall or fall.

Six, choose partners

The rhythm of the march of the same group may be different. Some people are accustomed to go faster. Some people go slower. If people who go faster go fast, those who go slowly desperately chase, people in front may drag people behind them, and those who are dragged will eventually drag the entire team. In the same way, people who go faster are always waiting for people who are slower, and their physical energy consumption will increase, and they always feel that they cannot get up. This is the incoordination of the marching rhythm. Therefore, when choosing a person, it is best to choose a person with a similar rhythm. Those who want to go faster must control it, and if they go slowly, they should speed it up.