Cross with care. If crossing rivers and streams with a pack, release the waist strap and one shoulder so you can toss it if necessary. Get a rhythm. Develop a steady hiking rhythm to improve your endurance and reduce strain on your legs. Get in shape. If you're going out on a strenuous hike, make sure to get into physical shape beforehand. Keep good posture. Maintain good posture while hiking head up, shoulders back, relaxed, swinging arms to reduce muscle strain and make you more efficient. Start training early. If you're planning a long hike, start training weeks ahead by carrying around a backpack, and walking or running on hills. Take breaks. Stop and rest for 10 minutes after every hour of hiking (don't wait until your exhausted). Watch where you're going. Keep your eyes and focus on the trail to make sure you don't trip on rocks, roots or ruts.