Ep. 102 Tiny Boots, Big Adventures: Hiking with Little Kids

I get asked all the time how I hike with little kids without losing my mind—so in this episode, I’m sharing exactly that. From mindset shifts to packing essentials, toddler meltdowns to trail tips, I walk through what’s worked (and what hasn’t) as I navigate hiking with a newborn and a toddler. It’s not always perfect, but it’s always worth it. If you’re a mom wanting more adventure with less overwhelm, this episode is for you. Let’s get outside together—chaos and all!

Check out my favorite kid's gear picks HERE
Find us on Instagram HERE

For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.

For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE. 

| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

What is Fit for Hiking?

Where fitness and outdoors meet. In this space we chat all things hiking, exercise, wellness, adventure, motherhood, and metabolic health from a female perspective! Get ready to learn + be inspired to live your fullest, most adventurous life!

Hi, my name is Brady and I'm a longtime fitness professional and Midwest girl turned mountain living hiking addict. And combining my knowledge of fitness and passion for hiking, I've helped hundreds of women get lean and strong for the trails. Think of this as your one stop shop for both education and inspiration on all things female wellness, trail talk and adventure. Hiking, female metabolism, motherhood, nutrition, travel and fitness are all topics you'll hear discussed here. If you are outdoorsy and active, looking to level up your health, unlock your potential, and become inspired to live your most vibrant life, you're in the right place. You're listening to the fit for hiking podcast. Hello everybody! Welcome back to another episode of the fit for Hiking podcast. This is your host, Brady. And today we're talking about a topic that's very relevant in my own personal life right now. And that is how the heck do we go hiking with little kids without it being just a chaotic logistical nightmare? Because I think in our minds, maybe pre kids or, you know, if we haven't done a lot of hiking with kids yet, we think, oh, that'll be so beautiful. What what a great experience. I'm going to take my kids hiking all the time. And yes, it is a beautiful experience, but once you get out there, you can also realize that it can be a bit stressful and it's not always the most easy, smooth experience. So let's talk about how to do it in a way that will make it a little bit smoother, more enjoyable. And how to get started. If you are maybe going to become a mom, you already are a mom and this is something you want to incorporate in your life. You know that there's going to be benefits for you personally and for bonding with your child and your child's development. And then this episode is going to be hopefully really helpful for you. So let's get into it and kind of break down the mindset. The must haves go to tips all of that for really actually enjoying your time on the trails. And I was thinking about this last week because I had just outlined this episode. I was like, okay, I'm excited to talk about this because I get questions all the time from followers of mine on Instagram who's seen me out hiking with my little kiddos, and they're curious as to how to do this. You know, what does it really look like? Or they've gone once and it was really hard, and they're not sure how to make it a little easier. And, you know, I've been having like a lot of really good success recently with hiking with my kids. And then of course, like right after I outlined this episode, I went on a hike on Friday with my toddler, who's three, and my newborn and my newborn is a champ. Like, she just slept the whole time. She was crushing it. Um, no issues there. But my three year old was having herself a day and she had a very overstimulating afternoon and was just exhausted by the time we went. But she wouldn't go in the carrier and she did not want to sleep. And it was just like us fighting the entire time, trying to figure out how do we help her enjoy this, because normally she loves it, but she was totally not feeling it. And it was definitely a good reminder that every single hike with kids is going to go a little bit differently. We can't control every variable, and you kind of just have to roll with it and make the best of it because, um, sometimes it's going to be amazing and magical and you're going to think, wow, this is the best experience. And then other times it's going to be really hard and it might not feel quite as rewarding. And both experiences are very valid. And just because you have maybe a really negative experience does not mean that it will be like that every single time. So I wanted to preface the episode with that. So let's talk about why. Why get out and hike with little kids. Um, I've been hiking with my three year old since she was about one month old and my newborn that we recently added to the mix. Also, we've been hiking with her since she was like one week old, so our hikes look very different now than they did pre kids. Um, and so I often, you know, do hear other moms say like I want to try this, but I'm intimidated. Um, so kind of what are the benefits. The outweigh, the negatives, the stress, the unknowns. Really, the main things that I have found and that are proven through studies are the mental health benefits are absolutely amazing for your nervous system. Hearing birds chirping, hearing nature sounds, hearing, running water all of that is so calming to our nervous systems. So not only us as the moms, but our kids can really benefit from that. And we're also getting really good family bonding without the distractions, without all of the added stimulation that life normally throws our way, whether that's through technology or you're in a busy city or a neighborhood where there's just all these things going on all the time, um, it really forces you to slow down and just be present with your loved ones that you're hiking with. Um, screen free time. This is such a great screen free activity for toddlers. Um, especially if you find that your kids are just more and more like wanting to be in front of screens. This is such a great way to stimulate them and allow them to explore their environments and play without access to screens, and most of the time, you even have the excuse that we don't even have service here. So it's such a great way to allow them to experience life at its fullest without needing to be sitting down in front of a screen. You're giving them amazing physical development as well as just good physical activity time, good exercise. So if your kids are, you know, spending a lot of time sitting very sedentary, this is a great way to break that up. And it's going to help foster a love of nature, which is such a beautiful thing. Um, and I hope that I can be, you know, catalyst in my own kids lives for love and appreciation for nature. So. Here's one thing that I really think is important when you're looking into starting to hike with kids, and that is the mindset shifts that are necessary. So a couple big ones for me over the years have been that slowing down is not a setback. I think before you have kids, if you're a big hiker, you kind of are like, okay, how can I get from point A to point B as fast and efficiently as possible? Um, maybe you're not like that. And if you're kind of a more like, leisurely hiker, that's actually going to really serve you once you start hiking with kids because you're going to have tons of slowdowns, stopping points, snack breaks, potty breaks, whatever it is like you're not going to be able to move nearly as quickly as what you're used to. So you really have to shift your mindset that having to slow down and take frequent stops does not mean that you're not still getting a quote unquote good hike in. It's just changing the pace. Um, also, another mindset shift is managing your expectations that it really is about the experience and not the mileage. And that was a hard one for me, because I used to go out and hike an average of like 7 to 9 miles every single hike I did. Now my average is like two miles because I'm carrying a baby and I'm hiking with a toddler who wants to go on her own, which is amazing and so cool that she wants to do it on her own two feet. But she's not doing seven miles, right? Like, we're lucky if we get to. And sometimes I'm having to carry both of them. And so it's just a totally different experience. And I've really had to shift my expectations. Whereas I used to think when I first had my daughter juniper, I was like, oh, we can definitely go do like six miles with her. No big deal. And then after attempting a few of those, realize very quickly that it just added a lot more stress to try to put the same expectations that I used to have on myself for hikes, because that was just not the stage of life that I was in anymore. Number three mindset shift is to really embrace the chaos and the wonder. It's not about you anymore. And so whereas you might previously have gone on a hike for, you know, a certain set of reasons like, oh, I want to get this out of it, I want to get that out of it. Now you're kind of more just having to embrace whatever that hike holds with your little ones and letting them see it through their own eyes and trying to meet them where they're at and not making it all about like what you can get out of it, but really what they are getting to experience. And sometimes it's kind of chaotic and sometimes it's just really wonderful and cool. Um, and then the last one is the Art of Micro Adventures. And this is huge in motherhood, I think. And just to to incorporate as much adventure into your lifestyle when you are busy, you're a mom, you are working a lot. Whatever it is that's kind of like your roadblock. Um, doesn't mean that you can't do any adventure at all. We really want to avoid that all or nothing mentality, and instead look for what are the micro adventures that I can do. So I would say my my season of life is all about the micro adventures right now. And so I'm not doing these big elaborate trips all the time, or even like big weekend things constantly. But I'm also trying to incorporate little mini adventures into each week for myself and for my kids, so that we're spending time in nature and we're not just sitting inside all the time. This really helps my mental health as well. And just for me to still feel like that part of myself is activated and I'm not just letting it lie dormant until my kids are older, right? Like, I want this to still be a part of me, even in these years where it's really hard sometimes to to make that happen. Okay. So next we're going to talk about how to prep like a pro for hiking with kids. So first of all, the essentials you really don't need maybe as much as you might think. Here are the things that I bring on every single hike. And mind you, I have small children, so like babies, toddlers. This is kind of the age group I'm talking about. Snacks for sure. Especially with a toddler. They're always snacking. They always want their juice box or their, uh, Cheez-Its or whatever it is on their hike. So make sure you have plenty of snacks. Um, and then if you have a baby, then obviously you're going to have to figure out a milk situation. So whether you're breastfeeding on the trail, you are bringing a pre pumped bottle. You're bringing formula whatever that looks like. And a lot of that will depend on the length of your hike. And this is something where you just kind of have to do some calculations. So like formula for instance is only good for about an hour room temperature after you make it. So that might be something where you just bring powder in a in a bottle, and then you add water to it when your baby is hungry. Um, if you plan to breastfeed on the trail, which I do all the time, um, this is something where you might try to find a little area with benches where you have back support. Um, otherwise that can definitely become a little bit rough on your back. So maybe you're looking for a hike that has benches along the trail, and you're reading reviews and trying to find that. Um, if you're doing pre pumped milk, um, breast milk actually stays good for four hours after being pumped at room temperature. So that one you have a little bit longer wiggle room to play with, especially if you're doing hikes with littles, you're probably not going to be going on a hike that's longer than four hours anyway, so you could bring a portable pump to do on the way there, and maybe you're driving with it in, or you do it really quickly right before you get out of your car and just kind of factor that into your time. And then that milk is ready and good to go for your hike, and then you don't have to worry about bringing a cooler pack or refrigerating it or anything like that. Um, if you do not have a baby who's needing to take bottles, then you can just bring a water cup or something like that to hydrate your toddler. Um, apart from the snacks and the hydration, you're definitely going to want to bring some layers to be prepared for. If it were to, um, drastically drop in temperature or they need a change of pants if they have an accident. Also a sun hat. This is really, really important for the little little ones who can't even wear sunscreen yet. So, um, you know, babies. From zero to a year. Definitely the sun protection is huge. Bringing sunscreen for the older ones if you don't apply before the hike. Um, things like wipes and diapers. If you are doing tons of diaper changes. Like for a smaller baby, then you might want to bring a diaper changing pad. Um, we've definitely had to do that before when we've had blowouts mid trail. You just never know. So it's helpful to have something to actually change them on where they can be comfortable, while you have to change them on the ground and make sure you always pack out your diapers too. So if you want to bring like a little bag, a little mini trash bag or grocery bag so you can pack those out, you definitely want to be prepared for that. Um, also having some sort of carrier and I'm going to be linking some of my hiking essentials in the show notes. So if you have no idea where to start, be sure to check that out. Um, so the carrier size is going to depend on the age of your kiddo. Until they're about £16, they're going to be in a front facing chest carrier. And then after that, once they're able to support their own neck, then they can go on your back in a standard pack. Um, and so I'm going to link both of my top options for the front facing infant carrier and then the bigger kiddo carriers that we prefer. Um, and so you definitely are going to want something where you can carry them, especially, um, you know, those first few years until they're walking on their own. Once they're walking awesome. You can just start to bring all this in a day pack again. Um, it kind of depends on the kid as to when they want to start to do that independently. My three year old typically does want to walk on her own, but we still bring the carrier pack along in case she does get tired, wants to have a snack, and just hop in for a ride for a little of the hike, and then potentially bringing some toys or entertainment for them. Um, so it just really depends. My toddler is thoroughly entertained just by nature and being on the hike, but if you have a little one who's riding in a carrier and might want like a little lightweight book or something like that, that's always an option too. And then having a first aid kit handy, whether you're bringing that on the hike itself or keeping it in your car. And those are the main essentials. It's really not that much. Um, and you'll get more efficient at packing all this stuff, stuff up as you go. Okay. Next is how to choose your toddler or kid friendly trails. So here are my recommendations for this. Stick with three miles or less, especially if you're just starting out or if they want to walk on their own. Okay, so I tend to stick with smaller trails when I have my kiddos because one. If there were to be a bad weather situation, which happens all the time where I live because I'm at very high altitude, we get lots of storms that will roll in. I don't want to be so far away from the trailhead where I have to hike out five miles in a thunderstorm with two little kids. That to me sounds very stressful. I'm not going to put myself in that situation, especially by myself, without my without my husband. So that's just my own personal preference. And I also think there's a bit of a comfort knowing you're not that far away from your car. If something were to happen, if there were to be a bad injury, maybe your toddler falls and scrapes their knee and they need to rest their legs or whatever. It is just not being so far away I do think is mentally helpful, especially as you're easing into this. If you're having a bit of new mom anxiety or postpartum anxiety, which I totally experience. Um, it's just kind of for your own peace of mind. Um, if you are a pro, then awesome. Like, if this doesn't intimidate you, you know what you're doing. Your kids respond really well to longer hikes. Then you can definitely start to dabble with, you know, three plus mile hikes. Um, another tip is to stick with less than 1000ft of gain, especially if your toddler is wanting to walk on their own. Or if you are having to carry multiple kids and you're kind of easing into this. So especially as a beginner, check the elevation gain. It's not all about the mileage because you can definitely do. I've been on hikes that are like two miles long, but you're gaining 2000ft in those two miles and it is really, really difficult, especially carrying, you know, a £25 kiddo and all of the stuff. So make sure that you check both the mileage and the elevation gain. And obviously based on your fitness level, choose accordingly. But as a beginner, I would recommend less than 1000ft of gain. Um, the next tip is to stick with in service areas for more comfort. Um, unless you have some sort of like Garmin inReach or some sort of satellite device where you can get online without service, you're definitely going to want to stick with in service areas so that you have that peace of mind that if something were to happen, you can reach out. Um, the next is just to consider state parks or well-kept parks to start things with maybe more developed trails, benches, picnic tables, and just that general comfort of knowing there's like park rangers around and that you have a little bit of support if something were to happen. Um, you want to just really remove those mental barriers for yourself. So instead of saying, oh my gosh, this is so lame, I used to do all of these like super off the grid hikes and no big deal. And now I'm doing like, you know, State Park really kept really nicely kept trails that are three miles or less. Just be proud of yourself that you're getting out there. That's a big mental barrier, and especially if you are dealing with some postpartum anxiety, just be proud of yourself that you're getting out in the first place, and try not to do the comparison thing. And also, don't be afraid to enlist a friend or try to go with other people. So you have that peace of mind, which we'll talk about in a little bit. When to go, planning around nap schedules, weather, timing of your day, things like that. So this really depends on kind of the stage that your kiddo is in. Um, with newborns with babies less than six months. Typically, they're going to be able to sleep really wherever. So the timing is less important and you're typically following less of a strict schedule with little babies. Um, for instance, my two month old, we just take her everywhere and she just kind of sleeps when she's in the carrier. Most of the time, she maybe she has to get out to eat, like, once or twice on a hike, and then the rest of the time she's sleeping. So that's pretty easy. Um, toddlers? Yes, they probably can also sleep in carriers, but you might want to try to time it around their naps if you don't want them sleeping through it. So either you're getting up and going first thing in the morning when they have tons of energy and they can kind of walk for some of it and then ride in the carrier for some of it, or you wait until after their nap time. But with that, you will just have to take into consideration that they, um, that there might be some like weather considerations, especially at higher altitudes in the afternoon. So I say to err on the side of caution, especially if you live in higher altitude areas like Colorado, then you're going to want to go first thing in the morning before their nap and lunch. You could even bring a picnic, enjoy that at a picnic table, and then they can either crash in the car or once you get home. Next. Other considerations would be just like popular trails versus more isolated trails. Are you more comfortable if there's lots of people, um, so that it's not just you out there for safety purposes? Bear awareness is another big one. So making sure if you're on a trail with bear potential that you are equipped with bear spray, even having like a bell on your backpack is helpful. Making noise. Um, also, what is your comfort level of being on a trail alone with your kids if there are bears? So making sure that you are aware of the risks around wildlife. Um, also, depending on where you live, it might not be bears. Maybe it's snakes. And that's definitely something that you need to be aware of, because if your toddler is hiking in front of you or behind you, you're going to need to know if there are potentially going to be snakes on that trail. Um, sun exposure. That's another big one. Um, especially for little kids. Is the trail extremely exposed or is it shaded nicely? Um, typically I like to choose more shaded trails with little kids, especially baby babies once they are big enough where they're kind of sticking out of the carrier. Um, and you don't want to maybe bundle them up because it's really hot out. Choose shaded trails. It just makes it one less variable that you have to worry about. Um, and then temperature changes the altitude. Um, I've definitely been in many situations where the temperature can drop up to 30 degrees in five minutes. If a weather system rolls in and you're at high altitude. So making sure that you have rain gear, that you are prepared with layers for not only yourself, but your little ones, and that you just feel ready for storms to roll in or for temperature changes. And then finally our last piece of prep is fitness prep. So obviously that's a big part of what I focus on with this podcast with my business is the fitness side of things, and there is a real possibility that you'll be carrying your kiddo or sometimes multiple kiddos for either the whole hike or parts of the hike. So if you're not already strength training or doing some sort of training for your hiking or just life in general, being a mom requires a lot of physical strength. I definitely recommend to start training for this. Um, and just keeping in mind that you want to feel that confidence to be able to pick up your kids, carry them. You know, if there was, um, some sort of emergency and you had to get the trail off quick off the trail quickly, would you be able to carry a £30 toddler for a mile? Like, it's important to feel confident in that and have the strength to do that. It goes such a long way when you're saying yes to these adventures. Um, so a couple places to start. One is, um, my very first episode is How to Get in shape for your hike. So if you really want to get in shape specifically with hiking in mind, this is a great place to start. Um, and right now with Mountain Metabolic Coaching, we are specifically opening up the program to five moms. So if you are a new mom or a mom who just has not been able to prioritize yourself and your own strength and fitness journey for a while, this is for you. And it is first come, first serve. There's only five spots, so make sure you DM us. Um, you can either DM my personal, um, Instagram page or the fit underscore for hiking Instagram page, and we'll tag that in the show notes. And you can DM us there and just say apply and we'll know that you are interested and taking one of those spots. Okay, next part of all of this. In bringing little kids on your hikes is making it fun for both you and for them. And this is a little bit easier when they're super, super little because they're just kind of along for the ride. But as they get older they start to have a personality. They have their their feelings and opinions and thoughts. You got to try to make it a little bit fun for them. If they're not just digging the the standard hiking sort of thing. So I like to do some games with my daughter, who's three on the days when she's not really liking it and is kind of bored. We like to do things like I spy, so saying like I spy something yellow, I suppose I'm being blue. I spy this particular, you know, plant or animal things like that. You can make it more advanced as they get older and their vocabulary expands. Having them pick some things that they spy doing, like scavenger hunt type activities is really fun. We also do like, I'll beat you to that tree, I'll beat you to that rock. And so we're kind of like racing and adding that type of fun element. Um, and then we also do a bit of role play where I will pretend to be an ogre or a dinosaur or something like that, and I'm trying to chase her. And this just kind of helps us keep moving, because otherwise with toddlers it can be a lot of stop and go. And then also just letting them explore, if you don't mind the slower pace and you're just doing a mile or you have no sense of like, this is how much we need to get done today. You can just let them explore, and it can be about collecting rocks and picking up sticks and identifying different plants. And that's another really fun way to go about it where they're really appreciating nature. Another thing that I like to do is, um, going with other moms. That's another really big way to make it more fun, especially if they also have kids similar ages. They can play together, they can talk. Um, and then also stopping to play in the water, especially if you have other kiddos there too. It's really fun if you have a super shallow creek or water crossing and they're able to get in, take their shoes off and play. That's one of my daughter's absolute favorite things, is when there's water that she can interact with on a hike. Um, and then another way to make it fun is having, like a special treat or date after the hike. So a lot of times I'll say, okay, after we're done hiking, we're going to go get ice cream, or we're going to go to this coffee shop and get your favorite cookie. Um, and so that kind of makes it fun for them in more than one way and motivates them if they're kind of feeling like tired or sluggish towards the end. Again, just kind of making it more about them than it is about you. And, you know, that's not to say that you should never make the hikes about what you want to do. But in this season of life. Um, especially if you're taking your kiddos, it it does kind of need to be more about them. Otherwise it might just feel frustrating to you. So one thing I'm doing personally this summer is I'm going to be scheduling hikes that I go do by myself, or I hire a sitter and I get out and do them that way I still get to go and do hikes where I'm like crushing it, going my own pace, doing, you know, bigger elevation gain, harder mileage. And then when I go with my kids, I can really just be present and relaxed and not feel that need to like, you know, set any records or anything like that. All right. So the last two things to talk about getting real about the tantrums, poop breaks, detours, things like that. So the reality is that there's going to be setbacks on hikes. One of them being tantrums as you have older kids or even babies that are just restless. So sometimes there's really no way to work around this. I've had to just hike out with my kiddos on hikes where they've just been screaming and it happens. So just know that this is a possibility. And that's why I recommend not going on super long hikes. You want to be able to get out easily if needed. Sometimes just rerouting them or changing the environment, or just kind of getting them onto a new train of thought is really essential. That's kind of what we had to do this past week with my daughter when she had a meltdown. Um, she really did not want to be carried, and we were trying to carry her because we thought that she was too tired. Eventually, we ended up letting her get out and letting her climb some rocks for a while, and that was enough to reroute her and get her happy again. So sometimes that's what it takes. Other times there's really no saving it and you got to just get them back to the car. So being realistic with yourself about that, um, also like I said, there's going to be accidents on the hike if they're still wearing diapers. You got to make sure that you're bringing the things to change them packing it out, bringing extra pants if needed. Um, and then having a plan for if they are being potty trained or, or are potty trained, are you comfortable with them going to the bathroom outside? Do you have them wait, is there a bathroom on the trail somewhere at the trailhead? So kind of knowing what your game plan is there so that you don't have to panic in that situation. And also being prepared with your directions and making sure that you know where you're going. As the mom, as the one who's taking your kids out there, you want to feel confident that you know what to do. If you get lost, you want to make sure you don't get lost. You have a map ready. So always having some form of navigation so that you can keep your family safe and feel confident in your abilities to do so. So whether that's a garment inreach, some sort of navigation device, you're bringing your phone and you have a map downloaded, make sure that your phone is thoroughly charged or you bring some sort of non plug in charger. We have one of those that I bring with me on hikes so that if my battery gets low, I don't have to panic about losing access to my map or having some sort of print off map is a great option too. And typically like state parks, national parks, places like that are great about handing out maps. Okay. Ultimately, it is so important to just give yourself grace as you are figuring this out. I'm three years into it, and I still have to give myself grace on these hikes where sometimes I get frustrated with my kids or they don't go as planned, or we only end up going one mile instead of what I was planning on. Um, just know that you're getting out there with them. You're creating really special memories. Think about it. You're not going to they're not going to remember sitting at home, watching TV, watching movies. They're going to remember getting out on adventures with you and that you took the time to go spend time with them out in nature, expose them to this beauty, even though it is more exhausting and takes a lot more effort to pack up the car and get everybody out the door, in my experience, is always so worth it. It's better for everybody's mental health, and it's been some of my favorite memories so far with my kids. Um, so, as I promised before, um, check the show notes if you are curious about hiking essentials with little kids, and hopefully this will give you a place to start. As to finding your packs and knowing exactly what you need to get out on your first hike. Um, if you have any additional questions that I did not cover in this episode, send me a message at the Fit Underscore for Hiking Instagram page. I would love to help you out there. And moms, remember, if you're interested in a fitness program that is built to fit around your busy schedule as a mom and help you get your glow back postpartum, definitely DM us. Apply at the Fit Underscore for Hiking Instagram page and you can learn more about that program and see if it's a good fit for you. Thank you so much for tuning in. If you love the show, if it provides value to your life, um, please share it on social media. Give us a rating and review. Tell a friend. Any way to spread the word is really, really helpful for small shows like us. Um, thank you so much for tuning in and I will chat with you in the next episode. Thanks for tuning in to this episode of the fit for hiking podcast. As always, I hope it leaves you feeling inspired and informed on how to take your health and adventure into your own hands. For more content like this, be sure to follow along with my daily posts at Ponytail Underscore. On a trail that's ponytail underscore on a trail. You can also stay up to date on my new episodes being released at Fit Underscore for hiking, and find more free resources at Ponytail trail.com. Happy and healthy trails.