Long-distance trekking attracts millions of enthusiasts around the world every year. In France, hiking is the most popular sport, with 27 million regular participants. But heading out on your own for several days requires rigorous preparation: between inadequate equipment, effort management, and underestimated risks, mistakes can turn the adventure into an ordeal.

Understanding long-distance trekking: definition and challenges

Long-distance trekking differs from traditional hiking in several fundamental ways. These routes range from a minimum of 4 days to several weeks , with full equipment carrying and varying autonomy depending on supplies. Iconic treks such as the Pacific Crest Trail (4,240 km), the Great Himalaya Trail (1,700 km) or the Tour du Mont-Blanc (170 km) embody this demanding practice.

According to the National Mountain Safety Observation System (SNOSM), hiking will generate the largest number of rescue operations in 2023, with 8,080 operations rescuing 9,176 people. These figures, although proportionally low compared to the 5.9 million registered participants, highlight the importance of appropriate preparation.

The 10 fatal mistakes to absolutely avoid when trekking long distances

1. Underestimating the weight of your backpack

The golden rule established by the French Hiking Federation is clear: the weight of the backpack should never exceed 20% of body weight for a multi-day hike. For a person weighing 70 kg, this represents a maximum of 14 kg. Mammut, the world leader in outdoor equipment, even recommends 10% for a day and maintains 20% as the absolute threshold for backpacking.

"A properly adjusted pack should have you carrying 70% of the weight on your hips and only 30% on your shoulders. If your shoulders are suffering, it's because your adjustment isn't optimal or you're carrying too much weight." — Expert guide published by MontagneEnTrek.com

To optimize your load, aim for a base weight of less than 13 kg (excluding food and water). Ultralight backpackers have a base weight of less than 4.5 kg, while the "lightweight" category is less than 9 kg. At Arknor, the minimalist philosophy is embodied in equipment designed to maximize the utility-to-weight ratio.

2. Neglecting weight distribution in the bag

Weight distribution directly affects your comfort and balance. The basic principle: place heavy items close to your back, at mid-torso height . Light items (sleeping bag, clothes) go at the bottom, medium-weight items at the top, and items you need quickly in the outer pockets.

SNOSM statistics reveal that 90% of falls occur on descents . An unbalanced bag amplifies this risk by shifting your center of gravity and creating leverage that puts excessive strain on your joints.

3. Choosing your equipment based on trends rather than actual use

Trekking gear represents a significant investment. At Arknor, each product is rigorously selected based on field criteria: reliability, durability, and real practicality . Integrated standards include tear-resistant ripstop fabrics, 7075 aluminum for lightweight structures, and YKK zippers for their proven robustness.

4. Leaving without suitable physical preparation

A multi-day trek puts a prolonged strain on your cardiovascular system, joints, and muscles. A common mistake is to overestimate your fitness based on urban performance or short outings. The ideal preparation period is at least 8 to 12 weeks before departure.

According to a study by Randonnée Montagne (May 2025), the average age of hikers varies depending on the practice: 38 years for sport hiking with a male overrepresentation (62%), 41 years for high mountain hiking, and a more mature profile for contemplative hiking. Accident statistics show that the 48-57 age group is the most vulnerable.

5. Ignoring weather signals and terrain hazards

The SNOSM 2023 data are clear: traumatic deaths (145 in 2023) far exceed non-traumatic deaths (59). Slips and falls represent 44% of incidents . Wet ground (rain, frost, wet rock, snowfields) dangerously increases the risk of accidents.

6. Neglecting hydration and nutrition

When trekking, your body burns between 3,000 and 5,000 calories per day , depending on the intensity of the effort and the elevation gain. Dehydration, even mild dehydration, reduces your physical and cognitive abilities. Aim for 2.5 to 4 liters of water per day, depending on conditions, spread evenly throughout the effort.

Your nutritional strategy should prioritize high-energy-dense foods (dried fruits, nuts, energy bars) to optimize your weight-to-calorie ratio. Plan your supplies in advance and systematically identify drinking water points along your route.

7. Going alone without safety protocols

Solo trekking offers a unique experience of connecting with nature, but amplifies the risks. Men represent 75% of people rescued in the mountains and 80% of fatal accidents , often due to more reckless behavior according to behavioral analyses by the SNOSM.

The minimum safety protocol for solo travel includes: informing a friend or family member of your precise route and expected return time, carrying a reliable means of communication (charged phone + external battery, or even a satellite device for dead zones), and scrupulously respecting marked trails.

8. Underestimating the importance of navigation equipment

In the age of GPS, traditional navigation remains indispensable. Batteries drain, weather conditions disrupt signals, and blind spots are common in the mountains. A mirror compass with a ruler and 1:25,000 paper topographic maps are your essential safety net.

9. Ignoring the principles of "Leave No Trace"

Responsible trekking involves minimizing your environmental impact. The seven Leave No Trace principles include: preparation and anticipation, travel and camping on durable surfaces, proper waste management, respect for wildlife, minimizing the impact of fires, respect for other visitors, and consideration for wildlife.

Every trekker is an ambassador for the preservation of natural spaces. Take out all your trash, use existing trails, camp at least 60 meters from water sources, and use stoves instead of campfires.

10. Neglecting first aid kit and medical skills

When you're on your own, you're your own first aider. A complete but compact first aid kit should include: various bandages, disinfectant, bandages, anti-inflammatories, painkillers, blister treatment, a survival blanket, and personal medications. The average weight of a well-designed kit ranges from 200 to 400 grams.

Even more crucial: complete first aid training (PSC1 minimum). The first few minutes after an accident often determine the outcome. Knowing how to immobilize a fracture, treat a wound, or respond to hypothermia can save a life.

Selecting your trekking equipment: the expert guide by category

The backpack: your nomadic home

Choosing the right backpack determines your entire experience. Unlike the traditional approach, never choose your bag first . Start by gathering all your gear, use the "garbage bag" method to assess the actual volume needed, and then select the right bag.

For a 4-7 day trek, a volume of 55 to 65 liters is optimal for most trekkers. Models with 70-75 liters are suitable for winter expeditions (30% more volume) or treks lasting several weeks. A good empty bag should not exceed 2 kg to preserve your weight budget.

The carrying system takes precedence over empty weight. A high-performance frame, a rigid waist belt, and ergonomic shoulder straps distribute the load effectively. Brands like Osprey, Gregory, Deuter, and Lafuma offer adjustable systems that adapt to different body shapes.

Shoes: your interface with the terrain

The statistics speak for themselves: slips and falls are largely due to the lack of quality equipment, particularly shoes with unsuitable soles. Entry-level models often have insufficient grip on wet or technical terrain.

Selection criteria include: minimum 5 mm lugs for soft terrain (mud, earth) versus 3-4 mm on dry trails, soft rubber for grip on wet rock (but wears quickly), hard rubber for longevity over long distances. An anti-stone plate and a "heel brake" system provide safety on scree and descents.

The fit is crucial: leave 1 cm in front of the longest toe , validate the width, and test it at the end of the day when your feet are swollen. The drop (heel/forefoot height difference) influences your biomechanics: 4-8 mm favors precision and dynamism, 8-12 mm favors long-term comfort.

The sleeping system: optimizing rest and recovery

Quality sleep determines your recovery capacity and therefore your performance the next day. The system consists of three elements: sleeping bag, mattress, and shelter (tent, tarp, or bivy).

For sleeping bags , the EN 13537 standard (replaced by ISO 23537) provides reliable references: comfort temperature, comfort limit temperature, and extreme temperature. Choose a model whose comfort temperature corresponds to the coldest expected conditions. Natural down offers the best warmth-to-weight ratio but loses its insulating properties if damp; synthetic down resists moisture better but weighs more.

The mattress plays a role in thermal insulation (R-value) and comfort. A lightweight inflatable mattress (300-500g) is sufficient in summer, while a model with an R-value ≥ 3.5 is essential for mid-seasons and high altitudes. Foam mattresses like the Therm-a-Rest Z-Lite offer versatility (seating, bag frame) but are more bulky.

Shelter: tent, tarp or bivy?

The choice of shelter depends on your experience level, expected weather conditions, and your tolerance for minimalism. A 2-person tent ideally weighs less than 1.5 kg for the ultralight category, 1.5-2.2 kg for versatility and robustness. Beyond that, you gain wind resistance and living space but sacrifice weight and bulk.

The architectures differ: self-supporting dome (ease of assembly, restricted areas), tunnel (optimization of weight/habitability, requires careful orientation), geodesic (multiplication of hoops, excellent in windy conditions). Choose a double roof with a water column ≥ 3000 mm and groundsheet ≥ 5000 mm.

The tarp represents the ultimate minimalist option: lightweight (200-400g), versatile in its assembly, but exposed to the elements and insects. Reserved for experienced trekkers in mild summer conditions. The bivy (bivy bag) offers compact individual protection, ideal as a complement to a tarp or for quick alpine bivouacs.

The hydration and purification system

Carrying 3 liters of water represents 3 kg on your back. The optimal strategy combines limited carrying (1-2 L) and purification on the trail. Purification methods include: mechanical filtration (effective against protozoa and bacteria, not viruses), chemical treatment (purifying tablets, broad spectrum but 30-120 minutes of action), boiling (effective against everything but fuel-intensive), and UV (SteriPEN devices, fast but battery-powered).

The cooking system: stove and fuel

The choice of stove influences your energy autonomy. The main options: gas (simplicity, performance, but cartridge weight), alcohol (light, silent, but less efficient at altitude/cold), wood (fuel autonomy, but prohibited in certain areas), multi-fuel (versatility, but weight and maintenance). A compact gas stove like the MSR PocketRocket or Jetboil weighs 80-200g.

Calculate your consumption: approximately 20-25g of gas per boiled meal . For 7 days x 2 meals = 300-350g of gas + cartridge weight + stove. Choose models with an integrated windbreak system and precise flame regulation.

Technical clothing: the 3-layer system

Thermal management is based on the principle of 3 layers: base layer (wicking away perspiration), mid-layer (insulation), outer layer (protection from the elements). Choose synthetic materials or merino wool for the base layer (quick-drying, anti-odor).

For the outer layer, a hardshell jacket with a waterproof-breathable membrane (Gore-Tex, eVent) and a water column ≥ 20,000 mm is essential. Complete with abrasion-resistant hiking pants, technical underwear, a hat, gloves, and a multifunctional buff.

The golden rule: only pack what you actually wear. Extra clothing "just in case" is a burden for rare use. Focus on versatility: a lightweight down or synthetic down jacket (200-300g) serves as an active insulating layer and an additional layer for bivouacking.

Physical preparation: the 12-week program

Physical training is your best equipment. Unlike equipment, it weighs nothing and accompanies you for every kilometer. A structured 12-week program allows for safe and effective progress.

Weeks 1-4: Building the Aerobic Base

• Objective: Develop cardiovascular endurance and accustom the body to prolonged effort
• Frequency: 3-4 weekly outings
• Duration: 45-90 minutes in moderate effort zone (conversation possible)
• Elevation: Start on flat ground then gradually increase to 200-400m D+
• Load: Bag 5-7 kg maximum

Weeks 5-8: Intensification and Specificity

• Objective: Increase exercise capacity and accustom the body to carrying
• Frequency: 4-5 weekly outings including 1 long weekend outing
• Duration: 1h30-3h for long outing
• Elevation gain: 400-800m D+ depending on terrain
• Load: Gradually increase to 12-15 kg

Weeks 9-12: Sharpening and Simulation

• Objective: Simulate real trek conditions
• Frequency: 4 weekly outings including 1 full simulation outing
• Simulation: Weekend with full portage, bivouac, terrain similar to the trek
• Last week: Active recovery, 50% volume reduction, maintaining 1-2 short outings

Route Planning: Strategic Fundamentals

A well-planned itinerary anticipates challenges and maximizes your enjoyment. The rigorous methodology includes several essential steps.

In-depth map analysis

Use 1:25000 topographic maps for maximum accuracy. Systematically analyze: realistic daily distance (15-25 km depending on elevation and terrain), cumulative positive elevation gain (count 100m D+ = 1 km additional in terms of effort), nature of the terrain (marked trail, off-piste, technical passages), reliable water points, potential bivouac areas, and escape routes in case of problems.

Naismith's rule, developed in 1892 and still relevant today, estimates walking time: 1 hour for 5 km on the flat + 1 hour per 600 m of elevation gain . Add 20-30% to account for breaks, photos, and unforeseen events. With a heavy pack, reduce your ambitions by 25% compared to your usual performance.

Supply management

Identify all the supply points along your route: villages, mountain huts, sheepfolds, fountains. Check their opening hours (many mountain shops close out of season) and always allow for a safety margin. For isolated treks, organize food caches halfway through or send packages to a general delivery service.

Meteorology and seasonality

The year 2023 was marked by exceptionally high temperatures and irregular precipitation, according to the SNOSM report. These climatic variations emphasize the importance of weather monitoring. Consult several sources (Météo France, specialized mountain weather) and understand the reading of the bulletins: confidence zone, altitude 0°C, wind speed, cloud cover.

Adapt your departure window: avoid busy periods (July-August in the mountains) which saturate refuges and trails, favor June or September for milder conditions and fewer visitors.

Trekking safety: protocols and life-saving actions

The PROTECT-ALERT-RESCUE protocol

In the event of an accident, the first few minutes are crucial. The standard protocol applies:

• PROTECT: Remove the danger (falling rocks, exposure to bad weather). Secure the area, shelter the victim if possible without aggravating their condition.
• ALERT: Dial 112 (European emergency number works even without network if there is a reception antenna). Communicate precisely: GPS location or detailed description, number of victims, nature of injuries, weather conditions
• RESCUE: Apply first aid procedures if adequately trained: PLS (lateral safety position) if unconscious but breathing, direct compression on bleeding wound, fracture immobilization, survival blanket against hypothermia

Mountain distress signals

If communication is not possible, use standardized visual or audible signals: 6 signals in 1 minute (light, whistle, gesture) = distress call. Wait 1 minute. Repeat. Emergency response: 3 signals per minute.

Preventing Hypothermia

Hypothermia kills even in summer conditions (precipitation + wind + altitude). Recognize the signs: shivering, confusion, slowed motor function, slurred speech. Act immediately: shelter the victim from the wind, replace wet clothing, provide gradual warmth (do not rub), give hot, sweetened drinks if conscious, and sound the alarm if the condition worsens.

Nutrition and Hydration: Fuel for Endurance

Your body works like a high-performance engine while trekking, requiring quality fuel. Daily energy needs range between 3,000 and 5,000 calories depending on intensity, elevation, pack weight, and weather conditions (cold temperatures increase energy needs).

Optimal macronutrient distribution

• Carbohydrates: 50-60% of intake (immediate energy and glycogen reserves). Sources: cereals, pasta, rice, dried fruits, energy bars
• Fat: 25-30% (energy dense, fat-soluble vitamins). Sources: oilseeds, chocolate, cheese, oil
• Protein: 15-20% (muscle recovery). Sources: dried meats, legumes, protein powder

Hydration strategy

Hydration is critical to your performance and safety. Aim for 2.5 to 4 liters per day , depending on your conditions, spread out evenly (drink in small, frequent sips rather than large amounts at one time). Monitor the color of your urine: light yellow = adequate hydration, dark yellow = dehydration.

Add electrolytes (tablets, powder) during intense exercise or heat to compensate for mineral losses (sodium, potassium, magnesium). Dehydration increases the risk of cramps, premature fatigue, and decreased alertness (a factor in accidents).

FAQ: Your essential questions about long-distance trekking