Two of the most widely accessible ways to spend time outdoors are hiking and walking. Almost all you have to do to get started is step outside your door. At first glance, walking and hiking are nearly identical activities. They both reinforce joint health, respiratory function and have several mental benefits, as studies have shown that spending time outside not only helps us relax, it may also enhance concentration and boost overall well-being, contributing to better sleep and lower levels of anxiety.
Which is more your speed—walking or hiking? While there are many similarities between the two, there are also subtle differences that cause them to be classified separately. In this guide, we'll discuss the following differences between hiking and walking (click each to learn more):
- Terrain and environment: Hiking is often associated with more technical terrain, while walking might take place on more even or moderate ground.
- Physiological demands: Walking and hiking can both cause you to work up a sweat, but how each sport impacts your balance and muscle engagement can vary.
- Purpose and intensity: Walkers often adopt a casual or moderate pace while many hikers operate with a mission in mind.
- Preparing for adventure: Taking precautions such as letting someone know where you're going before a walk or hike is essential.
- Gear for hiking and walking: Equipping yourself with the right gear for your sport better sets you up for a successful adventure
Terrain and Environment
Hiking conjures images of steep and rugged trails with dense forests or remote vistas—assumptions that can easily pigeonhole the sport as "rugged." But hiking can occur on a wide range of terrain and difficulties. While treks over steep elevation changes and rocky surfaces or on non-paved trails would certainly be called "hiking," some treks don't require wilderness travel or scrambling over technical terrain. Many parks feature paved or groomed trails and hiking paths through maintained natural areas, for instance, which are great for everyone from families and seasoned hikers alike, along with lunch-break adventurers, people with limited mobility or hiking wheelchairs, and many others.
Walking, on the other hand, is generally associated with easy to moderate terrain, often on paved paths and trails. Think: neighborhood stroll, urban trails, even laps around the local mall. Walking is usually considered more leisurely—although some outdoor enthusiasts may participate in more vigorous "power walking," which can have additional cardiovascular benefits. Just as hiking may take on a variety of difficulty levels, so can walking.
Prior to hitting a hiking or walking trail, take a look at a local or regional map to get a feel for its difficulty. Apps such as AllTrails and Strava allow users to appraise the effort required on an outing. Most state and federal parks also offer maps with difficulty ratings to prepare adventurers for their trek.
Physiological Demands of Walking vs. Hiking
By their nature, walking and hiking often call for different levels of physical effort.
Walking generally doesn't require as complex a set of movements as hiking, which usually demands more balance and muscular engagement—especially on uneven terrain or when ascending or descending. Walkers typically limit their motion to forward progress; hikers frequently must pivot, move laterally and dodge obstacles along the way. Since many hiking paths may be unpaved or less groomed, they may also require a higher level of cognitive engagement than many walking paths, forcing the hiker to pay close attention to what's underfoot. For these reasons, many outdoor enthusiasts who hope to get into hiking may start with simple strolls around the neighborhood to build up strength and mobility prior to tackling more complex terrain.
Related reading: How to Train for Hiking, Too Old for Long-Distance Walking?
Hiking vs. Walking: Purpose and Intensity
Compared with walking, hiking is often perceived as the more outdoorsy sport. This is a misconception. Both usually involve spending time outdoors and getting your heart rate going. And though hikers may cross tougher terrain, walking also features varying levels of challenge.
The intensity of both activities can vary enormously, from leisurely strolling, to more rigorous adventures and endurance-based ambitions. Hikers and walkers may increase their activity for fitness or to achieve certain goals, but they may also scale back the intensity to participate in activities such as forest bathing, which involves a slow, meditative process that can support mental health and reduce stress. And both sports are often used as social activities, giving friends a way to relax and unwind.
One distinction between the activities is that hiking sometimes includes multiday adventures that push the limits of human capabilities, such as thru-hiking or backpacking, while walking's duration tends to be shorter. Hiking is also involved in some camping, peak bagging, backcountry skiing and other outdoor endeavors.
Related reading: Hiking Basics, Exercise Walking for Fitness and Fun
Preparing for Walking and Hiking Adventures
Planning your itinerary prior to leaving home can reduce risks associated with hiking and walking. (Every year, hundreds of rescue operations take place across the country due to poor preparation.) Although preparation varies depending on the activity and the difficulty level, it's always important to consider what problems you might encounter before it happens.
- Develop the right skills. Those who are new to walking and hiking should spend time developing skills that they can apply to their sport. For example, get acquainted with maps or navigation applications on your phone, which will help you evaluate potential routes and secondary or emergency plans. Before tackling a bigger trek start a fitness plan to build muscle and develop reflexes. While walking is accessible to most people, spending time strength and conditioning for extended hikes is a good way to prevent injuries. Related reading: How to Train for Hiking, How to Read a Topo Map, How to Use a Compass
- Plan your route. Whether you're headed out on a walk or a hike, planning a route beforehand can help reduce the likelihood of getting lost. Today, many smartphone apps can either create a route for you or give you the tools to plan a route yourself. The "walk" directions on Google Maps is a good tool for most strolls on pavement. On a hike, however, you may risk being outside of cell service, which may make paper maps and offline apps a better route-planning tool for your adventure. Make a habit of mapping out a secondary route, to use in case of trail closures or other issues. Related reading: Small Trails, Big Impact: How Micro Trails Can Help You Connect with Nature
- Always pack emergency gear. Adventures come with a risk of danger including storms, trail erosion, injuries and other difficulties. Bringing basic emergency gear can help keep you safe—and it's always better to be overprepared than underprepared. If you're headed out on a walk, you might pack water, snacks, extra layers (such as rain gear) and a selection of hygiene products. Headed into the backcountry or on a longer hike? Pack the Ten Essentials, and take care to ensure you have everything you need to handle changing weather conditions and terrain. Our Day Hiking Checklist offers a good start to putting the right gear together, no matter the duration of your outing. Related reading: A Guide to Common Hiking Injuries, Emergency Preparedness Basics
- Learn from a pro. Unsure how or where to start? Find a group hike or hiking class at your local REI. For most of our hiking Experiences, all the equipment you need, along with a packing list and detailed itinterary will be provided
Gear for Walking and Hiking
Any time that hikers and walkers head into unfamiliar territory they should prepare by wearing the right clothes and packing the right gear. What you should pack can be determined by evaluating factors such as the weather forecast, the duration and location of the outing: Are you going to walk around a big city park, or are you hitting the mountains in winter, where you won't have cell phone service? The answer about what to bring will vary, depending on the journey.
Most walkers can get away with carrying a water bottle and a few snacks. Some may also invest in fitness trackers or walking poles to enhance the experience, but these tools are a cherry on top. Since hiking often implies a longer adventure, athletes should carry water, snacks, a first-aid kit and navigation tools as well. Be sure to always pack the Ten Essentials before heading into the wilderness.
Socks and shoes
Footwear for hiking and walking may differ in key ways, such as the ankle support they offer; cushioning; the sole thickness; and lug pattern. The differences in structure support varying types of terrain and movement.
The best walking shoes are durable, lightweight and breathable, but they may not be as sturdy or offer the support that hiking requires. Most people have shoes at home that will work for basic walks: Casual sneakers and other comfortable shoes with moderate tread are generally acceptable for walking adventures.
Hikers tend to prefer using shoes with more aggressive tread, though many debate about which is better: fast and lightweight trail-running shoes or beefier, supportive hiking boots. Lower-cut hiking shoes with more flexible midsoles are great options for more moderate terrain and day hiking. Mid- or higher-cut hiking footwear with more rugged uppers and outsoles are more common for longer treks and more technical, muddy or snow-covered terrain. Depending on your needs, you may want to weigh the benefits of waterproof footwear or more breathable, water-resistant footwear.
Hikers and walkers also should select socks that provide extra protection and temperature regulation for the long-haul. The right pair can lead to fewer hot spots or blisters. For that reason many adventurers nab a pair of moisture-wicking wool socks. (Cotton socks are not recommended because they absorb moisture, which can lead to friction against your skin and causing blisters.) Related reading: How to Choose Hiking Boots, How to Choose Walking Shoes
Clothing
Both walkers and hikers prefer clothing that stretches or moves easily to allow for a wide range of motion. Moisture-wicking fabric can help with temperature regulation as your body warms up from the activity, as opposed to absorbent material like cotton, which will cool dramatically as it gets wet. Durable but responsive hiking pants are also great for both walking and hiking. As a rule of thumb, both walkers and hikers benefit from packing warm layers and weather-resistant clothing such as a rain jacket or windbreaker.
Sun protection is important any time you're headed outdoors, even in winter: Sunglasses, a brimmed hat, sunscreen or UPF-rated clothing can help prevent exposure as well as sunburn, eye strain and other hazards. Related reading: How to Choose Sun-Protective Clothing
Hikers are more likely to require a greater range of clothing when heading into the backcountry. Depending on the time of the year, this might mean packing an insulating layer, a hat and gloves, among other items. Related reading: What to Wear Hiking, Day Hiking Checklist
Trekking poles and staffs
Gear preference varies by athlete, but many hikers and walkers agree that trekking poles are indispensable. Not only do they provide added support and balance along the way, but they've been shown to reduce the strain on joints such as knees and ankles by as much as 25%. They can also assist when navigating on uneven terrain or around obstacles. Related reading: How to Choose Trekking Poles, How to Use Trekking Poles
Backpacks
Staying prepared with the Ten Essentials on extended walks and hikes is crucial to your safety. Load up a daypack to ensure you have everything you need, especially in a worse-case scenario. Most walkers and hikers can get away with a 10- to 20-liter pack, since it'll allow them to carry nonnegotiable items such as water, a first-aid kit and snacks. Longer treks require larger packs: A pack under 50 liters in capacity will suffice for a hike lasting several hours to a full day. First-time shoppers will want to find a product that's durable, user-friendly and that comes with plenty of pockets. Related reading: How to Choose Daypacks, Day Hiking Checklist
