On September 27, our team of 7 set out in the cold morning air to climb South Sister. We’d been training for this day for the past 12 weeks. Every year, the team encounters different conditions, experiences different challenges and sees the mountain in a different way. Reflecting upon this year’s trip, there are several things we could have done better, and several things each team member learned on that day. The mountain is a great teacher; here I outline several key learning points and tips to make your next mountain climb a safe and rewarding endeavor. Notice that all of these tips are relevant to other aspects of your life as well. What we learn in the mountains, we can apply to everyday life (and vice versa).

Set many intermediate goals

South Sister is known as a “beginner” mountain climb. It’s a hike. But it’s a 12 mile hike that climbs 5000 vertical feet on the way to the summit. That’s way more than what most people do in their training. So, even though it’s an “easy” mountain in the grand scheme of things (i.e. it’s not technical), it’s still a huge physical challenge. If you approach this hike with your eyes on the summit the whole time, it can start to feel like an impossible task.

Instead, set some intermediate goals. “I will walk until that next tree.” “I can take 50 more steps.” Once you reach these totally do-able goals, you build confidence in your ability to keep going. You also create natural re-evaluation points where you can check in with yourself. “Do I need a snack? A water break? A moment to catch my breath?” By setting these short-term goals and checking in regularly, you set yourself up for success. This is true on and off the mountain.

Accept some instability and discomfort

Something we were not able to train for prior to our climb was walking on unstable scree. It can be unnerving to take a step and have your foot slide around a little underneath your body weight. We prepared for this by using hiking poles and building the strength of our legs. But walking on scree takes some technique, confidence, and acceptance of the fact that you’re not 100% in control at every step. For some participants, this was a really challenging task. It slowed us way down, further magnifying the difficulty and time spent walking on this challenging terrain.

It’s okay to feel that there’s a little wiggle room in each step. Know that you’ve got three good points of contact at all time— 2 poles and one foot—and that’s good enough. Searching for total security in each step wastes valuable time and energy and ultimately impedes progress. Practice the rest step and use your poles to gain adequate balance in each position. Going downhill, use that instability to your advantage! Each little slide gets you that much closer to your destination.

Back at home, notice how stressed out you get if you’re a little discomfort and not in total control of a situation. If you have trouble handing uncomfortable situations in the front country, this might translate to difficulty on the trail. Accepting discomfort in one realm of your life can transfer over into other realms.

Have a positive attitude

Any climb or hike worth doing is going to present challenges. South Sister was no exception. Each of us faced our own unique challenges and had varying levels of skills at hand to respond to our personal challenges. One thing that always comes in handy is a positive mental attitude. This is more than new-age mumbo jumbo; a positive attitude can mean the difference between life and death in survival situations, and is more often the difference between a good and bad experience in a non-survival situation. Staying focused on the good things that are happening reduces your stress level, keeps you level-headed, and facilitates good decision-making when times get tough. You’re also way more fun to be around, which your team appreciates greatly!

Mentally, we are ready to give up long before our bodies have physically reached their capacity. Once you start saying “I can’t do this,” you start to believe it, and this belief can supersede your body’s ability to keep going. Repeating a mantra or telling yourself you can keep walking is a great way to make forward progress even though you’re feeling exhausted. Some things I chose to focus on during this particular trip included the phenomenal weather, beautiful scenery, and successes of my students. These things helped me stay focused and conserve energy during the easier stuff so that I was ready to take on the more challenging elements of our day.

Carry enough, but not too much

In our outdoor skills workshops, we talked extensively about the importance of being prepared. Carry the ten essentials. Pack enough food and water, plus a little extra just in case. Be sure your first aid kid has the right supply of stuff. Have warm layers for the cold, early start and rain gear to protect from wind and precipitation. It adds up.

People balk every year at this talk. Many beginners are used to carrying next to nothing. On our hike this year we met a mom and son at the lake who had a couple of tiny drawstring bags between them and no extra layers. The kid’s cotton sweatshirt was soaking wet from a leaky water bottle. So he kept on going up in his shorts and cotton t-shirt, with nothing warm and dry on him, towards the summit. Today it worked out okay for them, but if any extenuating circumstances had come up, things could have gone downhill very fast.

Some beginners carry less than ample supplies and some carry far too much stuff. Heavy, old-school gear that weighs a ton. Bags and bags of what I call city-food: things that you’d normally eat at home, but provide lots of extra bulk and weight that aren’t the best for the trail.

The other major mistake here is taking things that you haven’t yet trail-tested. We do three training hikes prior to our South Sister climb so that there are multiple opportunities to practice packing up, organizing the gear, and using newly purchased items to build familiarity with the gear and the systems. When taking on a demanding hike such as this, it’s one less thing to worry about so you can focus your energy on putting one foot in front of the other.

Over time, this gets easier and easier to do. Carrying enough supplies for the day and the most likely emergency scenarios without over- or under-packing is a skill. Practice as much as possible before going on an adventure that is going to push your limits.

Wear appropriate footwear

Walking on rugged, mountain terrain really takes a toll on the body. While I usually advocate for walking barefoot or in minimal shoes, I make exceptions for challenging situations such as this. The trails were steep, rocky, and uneven. Most people do not have the strength, mobility, balance and control to navigate this climb in a light-weight pair of trail runners or trail shoes. I recommend a sturdy pair of hiking boots for anyone who is not very comfortable and confident on their feet in this type of terrain. Well over a hundred people were on the mountain that day, so I got to take a look at the wide range of footwear that was chosen for this hike. I saw a number of people hiking in tennis shoes or low-top trail shoes. For some, this was totally appropriate, but not for all. Before tackling a big hike like South Sister, it’s important to get a sense of how much support your feet need on rocky trails. Then you can choose the best footwear for your comfort and safety.

Most of us abuse our feet (I’m looking at you, ladies) throughout our lifetimes, so this lesson can absolutely cross over into your everyday life! Go through your closet and throw out all your uncomfortable shoes, even the super cute ones. You can thank me later. And spend more time walking around your house, yard, and wherever else you can, without any shoes on. Your feet are your foundation. Keep them strong, flexible and adaptable to varied terrain by using them as they are capable of being used.

Know thyself

The mountains provide a physical, mental and emotional testing ground. If you’ve got some stuff going on in your head before you hit the trail, it’s going to be magnified 1000x once you start going. There’s nothing like walking in silence for hours to give you an opportunity to have a lot of challenging conversations in your head. The easiest way to handle this on the trail is to strike up conversations with your hiking partners! They’re also struggling with their internal battles, so the two of you can distract yourselves from the negative self-talk by focusing on something else.

But if you’re looking for a more long-term solution, set aside some regular time for self-care. If you’ve got some aches and pains, get routine massages or make regular spa dates. If you’re struggling with some emotional issues, seek counseling or join a support group. Practice meditation, or yoga, go running, do whatever it is you need to do to find peace and sanity in your life. Then, you can save all your energy for the work of climbing when you head for the hills.

Physical limitations also come into play in the mountains. If you start the hike with knee, hip or ankle pain, it’s going to be exacerbated with every step.

Get your pain assessed by a doctor or physical therapist. Have them develop a plan for treatment and maintenance. Learn how to move in a way that causes the least aggravation to your nagging pains or injuries. Build your physical therapy and exercise into your daily life so that your body will continue to be able to climb mountains for many more years to come. I see lots of people who don’t prepare for hikes like this, climb the mountain, feel terrible during and after, then never want to climb again. That’s too bad. Climbing mountains can be such a rich and enjoyable activity when done right. In an age of technology, it provides a chance to get away from screens and motorized vehicles. It is rewarding to mind, body and soul. It has been my self-care ritual for over a decade, and for decades more to come.

These are only a few of the lessons I’ve learned from the mountains. What have the mountains taught you? What will you do differently before your next big adventure? I hope this is only the beginning of the conversation.

Your next chance to test your physical and mental stamina with us is in early 2016 with a climb of Mt. St. Helens. Consider joining us!