How to pace yourself
- 1Set a sustainable pace — start at a rhythm you could hold for at least half an hour; use the talk test to check you're not overdoing it.
- 2Keep it steady — resist surging; a constant pace with fewer stops beats fast-and-frequent-rests.
- 3Shorten stride uphill — same cadence, smaller steps, so you don't blow up on the climb.
- 4Use the rest step on steep pitches — step, lock the back knee, pause a beat on the straight leg, then step again; let your bones carry the load.
- 5Match the group to its slowest member — the whole group moves at that pace and stays together.
- 6Break regularly — a short stop about every hour to drink and snack, longer rests after a few hours.
- 7Adjust to terrain and load — slow down for steep, rough, or heavily-loaded stretches.
When to use it
- Long hikes and backpacking, where finishing strong matters more than early speed.
- Steep ascents (peaks, passes), where the rest step turns an exhausting climb into a steady grind.
- Group and patrol hikes, where keeping together at the slowest pace keeps everyone safe.
Common mistakes & safety
- Match the group's pace to its slowest member and stay together. Hikers strung out or left behind can get lost, hurt, or exhausted with no one noticing — group cohesion is a safety rule.
- Don't overexert. A pace you can't sustain leads to exhaustion, poor footing, and in heat, heat illness — the talk test keeps effort in check.
- Fuel and hydrate on breaks. Regular short stops to drink and eat prevent the bonk and dehydration that cause bad decisions and stumbles.
- Slow down when tired or loaded. Fatigue and a heavy pack raise the risk of trips and falls — shorten stride and pace down.
- Watch the slowest and youngest. They set the pace and are first to overheat, chill, or wear out — check on them.
Going deeper
- The tortoise wins. A slow, unbroken pace almost always beats bursts-and-stops — steady is faster over a full day.
- Lock the knee, rest the muscle. The rest step's trick: a straight leg puts weight on bone, so the muscle gets a break between every step — why mountaineers climb for hours without stopping.
- Talk test in your pocket. No gadget needed — if you can't speak in full sentences, ease off until you can.
Official source
Hiking information — Troop Leader Resources →Pacing and the rest step are general hiking technique — see the Hiking merit badge and Fieldbook. Hike at the slowest member's pace.