Hiking Technique Workshop – Handout

Hiking Technique Workshop – Handout

© Let’s Go to the Mountains

A. Pre-Trip Preparation

1. Equipment

① Backpack (Rucksack)
Use a hiking-specific backpack with a solid harness system.
Choose a size (torso length) where:

  • The hip belt wraps firmly around your hip bones
  • The shoulder stabilizers sit above your shoulders

Capacity guidelines:

  • Day hike: 20–30L
  • 1-night hut stay: 30–40L
  • Multi-day / tent: 50L+

Always try it on and choose based on fit and torso length.

② Hiking Boots

  • Fit the heel snugly first
  • The longest toe should just reach the front toe guard
  • Choose boots with a stiff sole (not easily bendable by hand)
  • Recommended: High-cut boots

Notes:

  • Good value (grip vs price): Montbell
  • Instructor Tsubaki prefers leather boots, but modern lightweight materials are also excellent
  • Western foot shapes often fit Western brands better

③ Rainwear
Use mountaineering-grade rainwear.
(Workwear is often inadequate in breathability, waterproofing, and hood sealing.)

④ Layering System
Prepare a 3-layer system:

  • Outer: Rainwear (sufficient in non-snow seasons)
  • Mid: Fleece (air-retaining insulation)
  • Base: Quick-drying thermal base layer

Recommended:

  • Millet Drynamic series (“mesh base layer”)
  • Instructor Tsubaki uses this year-round with Finetrack Dry Layer → prevents sweat chill effectively

⑤ Trekking Poles

  • Recommended: Two straight (I-type) poles
  • One pole is acceptable if weight transfer technique is mastered

⑥ Snacks / Emergency Food

  • Bite-sized yokan (sweet bean jelly): excellent anti-bonking food
  • Glucose tablets: cheap and effective
  • Energy bars, nuts, gels (e.g., CalorieMate, Weider)
  • Electrolyte drinks

⑦ Water

  • Summer: ~2L
  • Winter: ~1L+
  • Use a hydration system for frequent intake

⑧ Emergency Gear
Always carry at least a survival sheet

  • Survival sheet: inexpensive, life-saving (e.g., Tomuraushi mass accident)
  • Bivy sack (Zelt): highly effective even just for wrapping

Workshops on gear selection and bivy usage are available—see event listings.

2. Daily Training

① Stair Training
Best training method.
Train ~30 minutes while focusing on weight transfer.

② Squats

③ Low Mountain Hiking
Repeat climbs if elevation gain is insufficient.

3. Trip Planning

① Early Start, Early Finish

  • Aim to finish by 3 PM (ideally earlier)
  • Afternoon = higher risk (storms, lightning)
  • Nightfall = extremely dangerous

② Plan Based on Your Own Pace

  • Do NOT blindly trust online records
  • Many are unrealistic (“speed records”)
  • Course time excludes breaks

③ Match the Slowest Member
Use the pace:
(180 − age) heart rate guideline

④ Submit a Climbing Plan
Always submit a hiking plan.
Retreat early if necessary.

B. Before Departure

1. Packing

  • Light items (clothes): bottom
  • Heavy items (water, food): near shoulder blades
  • Frequently used items: top

Waterproofing principle: internal waterproofing

  • Use waterproof stuff sacks or zip bags
  • Avoid external attachments (especially in technical terrain)

2. Wearing the Backpack

  1. Loosen all straps
  2. Position hip belt on hip bones
  3. Tighten hip belt firmly
  4. Tighten stabilizer straps
  5. Adjust shoulder stabilizers for minimal shoulder load
  6. Chest strap: slightly loose

→ Avoid carrying weight with trapezius muscles

3. Wearing Boots

  1. Fix heel position first
  2. Tighten laces firmly from top
  3. Secure loose ends

4. Warm-Up

Stretch thoroughly:

  • Achilles tendon
  • Thighs
  • Knees

5. Layering at Start

  • Start slightly cold (you will warm up)
  • Down jackets = for rest only
  • Wear rain pants in advance if rain is expected

C. Ascent

1. Static Load Transfer

  1. Place foot quietly
  2. Shift weight from rear to front foot
  3. Extend upward using thigh muscles
  4. Keep chest open
  5. Repeat smoothly

2. Heart Rate Control

  • Keep HR ≤ (180 − age)
  • “Light conversation pace” is ideal
  • First 30 minutes: go very slow

Yield to faster hikers appropriately

3. Do Not Lift Toes

  • Step on rocks/roots with heel
  • Keep toes from pointing upward
  • Use small zigzag steps

4. Loose Terrain (Scree / Gravel)

  • Same principles for ascent/descent
  • Secure unstable rocks before loading
  • Use poles ahead when descending

5. Trekking Poles

  • Elbow at ~90°
  • Do NOT use wrist straps
  • Grip firmly but avoid heavy loading
  • Use like forelegs of a quadruped

6. External Rotation

  • Useful on stairs
  • Engage inner thigh muscles
  • Avoid inward knee collapse

7. Breathing

  • Deep breathing is essential
  • Inhale through nose, exhale through mouth
  • Fully exhale, then deeply inhale

Effective for altitude sickness prevention

8. Descent Technique

  • Posture: vertical or perpendicular to slope
  • Bend knees, lower center of gravity
  • Land with full foot (not heel)
  • Take small forward steps

Key principle:
Do not resist gravity—move with it

If speed increases → step into slope to stop

Step Handling

  • Avoid side-stepping
  • Face uphill if necessary
  • Keep feet aligned (no twisting)

Final Notes

This document will be updated periodically.

Copyright belongs to “Let’s Go to the Mountains,”
but distribution is permitted for personal use
with proper attribution.

Commercial use requires permission.

Hiking is undertaken at your own risk.
We strongly recommend progressive skill development
through workshops and regular training.