Trade Your Running Trail for a Hiking Trail

Daily high temperatures have started to reach to the low 80s here in Central Texas. If you've been getting a little bored with your weekly laps around Lady Bird Lake then now is the time to trade one trail for another. Clear, cool, sunny days of spring are the perfect time to head out to the local greenbelts for a hike. While hiking may be a little slower than a jog, it can definitely be used as a workout. Depending on the length of time spent on the trail, hiking can be as strenuous as a 10K or even a marathon if the terrain is challenging enough.

For a hike you may want to leave your iPod at home. You'll experience new sites, smells and sounds and if you're listening to your latest MP3 download, you'll miss out. Babbling streams, chirping birds and the rustling of the leaves in the trees are only discernible when you slow the pace down to a walk. But this isn't just a "walk in the woods," it's a workout. It's rare the hike in Austin that doesn't have some measure of climbing so you'll need to condition yourself to trekking hilly terrain.

Don't hit the trail until you are ready. The following activities will help you get started.

Make sure you can walk at least three miles on a flat surface three or four times per week to condition yourself for the most basic hike. Once accustomed to the above workout, add a backpack and carry a water bottle. Once you're accustomed to the weight and the distance, add some hills striving for the same distance and carried weight.

It's amazing to see how many people wear flip flop sandals on a hike. While this may be very appropriate for a short walk to get to a stream to swim in, you'd be better off with a good pair of hiking shoes or boots and a good pair of socks. If your feet are comfortable, there's less of a chance that you'll need to turn back too soon or twist an ankle from poor support. As with running shoes, hiking shoes and boots should go through a period of trial to break them in. To keep from getting blisters, purchase a pair of padded Orlon or wool socks.

The longer you plan to be on the trail, the more clothing you may need. For instance, during this time of year, it's not uncommon to have a 50-degree temperature difference from early morning to the late afternoon. If that's the case plan on wearing several thin layers of clothing. First, use a base layer of technical fabric that will wick the moisture away from your body. Cover this layer with an absorbant layer of cotton or similar material. you can then add a warming layer if necessary and then finish up with a wind breaker or rain protection layer. If each layer is light and not bulky, you'll be able to strip it, store and pack it without much effort. Adding a cheap, rain-proof poncho to the backpack is a good idea and will repel rain in case a quick thunderstorm appears.

The most important item that you must take with is a bottle of water. Even if the hike planned for is short and it's cool outside, you never know when you might take a wrong turn and be on the trail for hours. Plan on one water bottle for each person. If the hike will take over three hours plan for additional water.

Hiking requires energy. You'll expend anywhere from 200 to 500 calories per hour or 100 calories per mile, depending on your speed and the amount of climbing you'll be doing. Even if you ate a large breakfast before you stated, you'll find yourself getting hungry later on. It's almost a given that you won't find a convenience store on the trail so you'll need to pack in any food you'll want to eat while hiking. Avoid foods that can perish or add a lot of weight. Choose foods that are nutritious but are not bulky or weigh heavy. Nuts, dried fruits or cereal are always good choices and why they're referred to as trail mix when mixed together.

Consider taking a small first aid kit with you in your backpack. Include bandages or band aids, scissors, aspirin, tape, insect repellent and sunscreen. Limit your packed goods to under 25 pounds. Research has shown that carrying more than this weight will cause problems to the back, shoulders and knees.

The last thing you want to do is have to call the local authorities to find you. Do a little planning beforehand so you get an idea of where you'll be hiking. Note what major roads are in the area. Look at the legend and gauge how long it'll take you to hike the trail. Print or buy a map. The City of Austin provides maps online for viewing and printing.

Here are suggestions to keep you safe when you hit the trail.

Stay on the trail. If it looks like nobody has been there for months, go back to the last point where it looked like a well traveled trail.Prepare for the weather and poisonous vegetation. Note what poison ivy and poison oak look like.Make sure someone knows where you are and when you are scheduled to return.Although cell phone signal strength may be compromised, take your phone anyway.Wear appropriate shoes, socks and clothing.Avoid drinking from rivers, lakes or streams. Pack food if you'll be hiking all day.Don't push yourself too hard, and stop if you feel short of breath, dizzy, or have chest pain.