With summer just around the corner, outdoor recreation can be at the forefront of our mind. In this two part series I would like to share some ideas and tips on how to prepare and make the best of your outdoor exploring experience.

Hiking Fit

One of the best ways to prevent injury is to prepare you body for the activity. Even if the activity is essentially....walking.

First off, you need to increase your lung (aerobic) capacity. So then, your body can get enough oxygen to your muscles. Try this: Walk at a medium-high pace for 30 minutes twice a week. To gauge your intensity, count your strides for 15 seconds and multiply by four. (You'll want to reach between 65-75 strides per minute)

Trails can have variable terrain. Since we don't have a lot of hills to practice with in Central Indiana. Try this: Increase the incline of your treadmill. Start at a 3 percent grade. Increase by 1 percent each week until you get it to 10 percent. This will acclimate your legs to walking in shorter, uphill strides.

Other suggestions: Add the stair climber to your cardio mix at the gym and take the stairs whenever possible.

Six Simple Rules of Thumb For the Path Ahead

1. Dress Right: Dress in layers. Use good trail shoes or boots and moisture-wicking wool or wool-blend socks (better then cotton). Quick drying clothes and a windbreaker.
2. Try Hiking Sticks: These poles steady you over uneven terrain. Including the arms, boost the aerobic effort and burn more calories. Walking sticks help keep better balance, thus relief pressure on the knees and back.
3. Rest: Don't be too proud to take a break. A good guideline is a 10 minute break for every hour you hike. If going uphill, you may need more frequent, shorter breaks.
4. Pack Snacks: Bring along portable, energy-dense foods; such as dried fruits, nuts, granola/energy bars, fresh fruit even chocolate for a reward at the top.
   
5. Estimate how far you can go:  A common error is to overestimate. Rather, assume you'll travel 2-3 miles an hour. Scale down if you are covering steep terrain or hiking with kids.
6. Focus: Get out of your head and into your body as you turn your attention to your feet on the earth or your breath as you walk. Give your brain a rest and turn the head-noise off.

I hope you have found something here to take home and use in your summertime adventures. See you next time for part 2 of this series.

Information referances by Kate Hanley of Mind+Body Magazine May 2010 p.86-88