Hello, I’m Gail Muller and I’m delighted to introduce my book ‘Unlost’ and share some of my favourite top tips for getting outside and exploring. These tips are practical and actionable, even if you don’t feel confident or experienced. The great outdoors is for all of us, and there is joy, learning, resilience, and peace to be found out there – just beyond your doorstep.
I’m a writer, adventurer, and long-time educator with a passion for inspiring people to overcome adversity and step into solid self-belief, especially if they feel held back or excluded because of their perceived physical or mental limitation. I know that anything is possible because I am a chronic illness warrior myself. I suffered with, and overcame, 15 years of chronic pain and the mental health spiral that can go with it, and I recovered. I know how it feels to dig deep and to try to find hope, courage, and new horizons against the odds. Doctors believed I would be in a wheelchair by 40, but I kept searching for a solution, and eventually rehabbed my body to the point that I could once again embrace life to the full. Then, after regaining my strength and health, in 2019 I hiked 2,200 miles solo and southbound on the Appalachian Trail – down the East coast of the USA. I walked through 14 states of mountains and forests with just my pack and tent. It took 7 months in total, and I completed the last 850 miles with two broken bones in my foot. You see; mindset is everything. If I can get out there, then you can too.
I believe that hope and acceptance together can enable us to overcome adversity and lead a full and vibrant life. My book ‘Unlost’ is my account of my incredible journey into the unknown and how I reclaimed myself in the process. It’s my love letter to the healing power of the outdoors. If you’ve very felt stuck in a rut, scared, or lost then I wrote this book for you.
Since the Appalachian Trail, I have hiked other long trails, and am a passionate advocate for encouraging everyone to step outside and see how it can help you find balance and perspective in the rest of your life. It’s not easy to know where to begin though, especially if you’ve never really spent much time outdoors hiking for the day or more than a stroll. That’s why I’ve put together a few pointers for you below. Using these, and tapping into your own strength and courage, you’ll be out there on your own day hike adventure in no time.
Let me introduce you to The 10 Essential Systems
The 10 Essential Systems were created in the 1930’s by an organisation in the USA. These ‘Ten Essentials’ were a list to help people be better prepared for emergencies in the outdoors. It’s now updated to be ‘Ten Systems’, allowing for more adaptation, and for you to tailor it to your own hike and situation. You might think it’s extreme to prep to these ten systems just for a day hike, but it’s a good habit to get into, and you’ll be very grateful you did should anything go wrong! You can learn all about these systems in more detail on website https://www.gailmuller.com and upcoming courses.
- Navigation (Map, compass, App, GPS etc)
- Sun Protection (Sunscreen, hat, glasses)
- Extra Clothing (Layers beyond minimum)
- Head-torch (with spare batteries)
- First Aid (plasters, blister plasters, steristrips, antiseptic, mozzie spray etc)
- Fire (lighter, matches, stove)
- Shelter (Foil blanket, light bivi etc)
- Tools (knife, repair kit, multi-tool)
- Extra water (more than minimum & purification tablet/filter for emergencies)
- Extra food (more than minimum/extra snacks)
10 things to think about when preparing to get on the trails
Sometimes trying to prepare an adventure is overwhelming, so it’s great to have a clear, step by step list of things to work through to know you’re well organised and have thought things through. Here are the steps I go through when I prepare for either a day hike or multi-day route:
- What do you want to do?
Consider this first. An ‘out and back’ route? A loop? Steep and challenging, or low impact? Decide what feels right for you.
- Where should you go?
How do you find routes? Use maps, apps, websites and social media groups to find a route that fits your needs. Study that route before you go.
- What are your limits and expectations?
Know your new self, post-lockdown, and work within your current situation. Your fitness and confidence may have changed. Grow from where you are.
- What will the weather be like?
Check the forecast in the days and hours before your hike. Then you can adapt plans and packing if needed. Waterproofs are always a good idea though.
- Who are you telling where you are going?
Always leave details of your route behind and tell someone where you are when to expect you back. Tell them what to do if you don’t come back when scheduled.
- What clothing are you wearing or taking?
Refer to the route you chose and the weather forecast you checked. Layers are everything. Pack extras. 🙂
- What are you wearing on your feet?
Are your socks good quality? Ensure your boots or trail runners don’t rub. Take blister plasters and zinc tape. Keep feet dry or dry them when you rest/give them some air.
- How much food and hydration will you need?
Pick a nice spot for lunch on your map route! Pack extra snacks and maybe a thermos of something hot. Don’t underestimate the power of a hot cup of tea on a tiring day.
- What comms are you taking?
Is your phone charged and do you have a portable charger back up? Going remote? Consider investing in a GPS tracker if you’re going a little off the beaten path.
- Can you and all your things stay dry?
Pack waterproof jacket and trousers. Line your pack with a bin-bag/liner & pack inside it. Put your extra clothes in a waterproof bag.
Then, once you’re all set and ready to go, you can step into your well planned and safely organised adventure! Soon all these things will become second nature to you, and you’ll be more and more inspired to get out there. Go solo, go with friends or make a group. Soak up all the obstacles and problem-solving satisfaction that comes when you step outside of your day-to-day regular programming. You’ll thrive and blossom, just like I did.
See you out there!
With love, Gail x
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Adventurer | Writer | Speaker | Teacher
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Join us at Stanfords London on Thursday 4th November 19:00 to hear Gail Muller talk about her new book Unlost. Tickets available here.
Watch Gail Muller introduce ‘Unlost’: