Why hike

  • Fitness benefits
  1. Caloric expenditure
  2. 10-lb backpack = 8-12 cal/min
  3. 20-lb backpack = 9-13 cal/min
  4. 30-lb backpack = 11-15 cal/min
  5. More of a total body workout than walking
  6. Getting outside - other benefits
  7. Fresh air
  8. More exposure to sunlight as the days get shorter

Where to go

  • Community centre or city/town website
  1. Board of tourism
  2. www.canadatrails.ca
  3. www.slackpacker.com
  4. www.traildatabase.org

How to go about it

  • Shoes
  1. Pavement: Athletic shoes do well on pavement. If your feet are feeling tired after you walk on concrete in malls or on sidewalks, you may want to look for shoes with some cushioning.
  2. Trail: If you walk on natural paths of dirt and rock, you may want more rugged shoes. Almost every brand of athletic shoes now has trail varieties. If you are still walking rather than backpacking, look for the lighter weight varieties and those with some flexibility. Many boots are very stiff and should be used when carrying a heavy load, but are not pleasant to wear for a day hike.
  3. Waterproof: Often you can find a pair of lightweight hiking shoes that are waterproof. You will pay more for this option, but it will help you keep walking through the dreary months and is a good investment. You can also invest in a silcone waterproofing spray to cover non- waterproof hiking boots.
  4. Hiking boots that are designed for day hiking and short trips, often with rugged-looking soles and outdoorsy colors are recommended. Designed to be breathable, comfortable, and cushioned, they sacrifice some support and durability compared to heavy boots. Hiking boots providing some ankle support are recommended.
  5. The most important requirement is comfort. If the boots are not completely comfortable in the store, they will not be comfortable after 10 km. The best advice is that you try on boots at the end of the day when your feet are larger. Many people are quite satisfied with low cut boots to start with but higher boots will give better support on rocky ground. Expect to spend $150 to $200.
  • Socks
  1. Fabric: Look for socks made from CoolMax, polypropylene, or other wicking fabrics. They wick away the sweat to evaporate and help prevent blisters.
  2. Padding: If your feet feel tired after walking on pavement, look for padded running socks. Be sure that you try them with your walking shoes so you have enough room left in the shoe. Walking is lower-impact than running and light padding is adequate for most walkers.
  3. Double layered socks: Some socks are two-layered, with an inner sock of wicking fabric and an outer sock layer. These advanced socks help to prevent blisters by reducing the moisture and the friction that cause them.
  4. Your own double layering: Many hikers and cold weather walkers wear an inner sock of a wicking fabric such as polypropylene and an outer sock of wool or a wool blend, to provide insulation. Always make sure this combination fits well in your shoes or boots and still leaves enough room for your foot.
  5. I highly recommend this layering option to keep your feet blister-free.
  • Clothing - layer up
  1. 1st layer - base layer for wicking
  2. 2nd layer - insulating for warmth
  3. 3rd layer - outer layer - wind
  • Backpacks
  1. If you have enough pockets, you may not need a pack, but a pack is a great way to carry the rest of your walking essentials and non-essentials. A good pack distributes the weight load evenly across your body at the center of mass - your hips. Waistpacks and backpacks with belly straps are the best options for carrying more than a pound. Avoid purses or other options that put the load on just one shoulder, or you risk throwing off your body alignment and eventually developing problems and pain.
  2. A backpack gives you lots of storage space, but it is a trade-off for weight and comfort. Look for a pack that is the right size for your needs and has comfortable straps. With larger packs, look for a belly strap to take the weight off your shoulders. An external water bottle holder and small zippered compartments are good features.
  3. Look for a backpack that is around 2000 - 2600 cubic inches (0.04 cubic metres).
  4. Multiple pockets come in handy for storing sunglasses, keys, cameras, insect repellant etc separate from your food and water.
  5. Padded shoulder straps are a big plus
  6. Packs with an aluminum internal stay that keeps some space between you and the pack allowing for air circulation.
  7. Hydration packs are a convenient way to stay hydrated on the trail and are also popular alternatives for dayhiking. These packs which can be worn on your back like a backpack. They can also be worn beneath a jacket during the wintertime and may hold up to 3 litres of cool water. The water is accessed via a special tube long enough to reach your mouth. At the end of the tube is a one-way valve that permits water flow via suction, while effectively keeping out dirt and preventing water spillage.
  8. Waistpack: Most walkers can make do with a waistpack. The variety of sizes and features is huge. Visit your local outdoors store or sporting goods store to see the selection. Larger variations may have a built-in water pouch or water bottle holder and straps to strap your jacket onto when you have warmed up.
  • Personal items
  1. Don't leave home without carrying some ID
  2. A few dollars - just in case
  3. Carry in a zippered pocket
  4. Keys on a key ring that can be put in a zippered pocket
  • Warm up - why and how
  1. Hiking can get really intense - warm ups should always reflect the intensity of the workout - for longer hikes, gradually increase intensity over the first 15-20 minutes
  • Stretch/cool down - quick notes and/or demo stretches for specific areas - maybe show partner stretching with the host
  1. Quads
  2. Hams
  3. Calves
  • Additional tips
  1. First Aid: For a longer walk it's smart to carry along a "blister kit." At the first sign of discomfort see your trip leader - I always carry some extra moleskin in a first aid kit.
  2. Whistle: Essential if hiking in the woods and useful if walking in town.
  3. Snack: If you're going to be walking for more than an hour, take along a snack to give you energy. For all of my hikes I bring along a light lunch. Don't eat too much or you wont feel like continuing on the hike and I don't like to have to carry anyone -even if they are cute :)
  4. Comb: To combat "hat hair."
  5. Umbrella: Not to use, just to keep the rain away. Also can be opened suddenly to scare away charging dogs.
  6. Stick: A hiking stick or hiking pole can be handy when hiking on natural hilly trails, to provide hiking stability and to take some stress off the legs in long steep descents. Also makes you look like a dedicated professional hiker :)
  7. SwissArmy Knife: All kinds of potential uses.
  8. Cell Phone: Can be handy in case of a hiking emergency. Some would call this essential. Use only when necesary and avoid extended chats that can easily annoy others.
  9. GPS: You really are a dedicated hiker now -track points & WAAS up?
  10. Gloves: Just in case the weather turns colder

Poles... add in for stability and intensity!