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Take a Hike!

It's easy, fun and a great way to enjoy Michigan's outdoors

By Claire Charlton

NEW FEATURE Ever wanted to try out a new activity, but didn't know where to start? Or maybe you're just looking to vary your fitness routine. Our new monthly feature, Get Started!, will help beginners get going with essential information on everything you need - from setting goals to finding the right gear.

Hiking offers a quick respite from the daily grind, according to Denise H. Semion, an avid hiker and chief of communications at Huron-Clinton Metroparks. "Hiking is so gentle on your knees, and you can do it as you get older or if you tend to shy away from biking or inline skating for fear of getting hurt," she says..

Best of all, hiking is easy to start, great exercise, has a low risk of injury and requires a minimal amount of equipment. Ready to lace up those shoes and get started? Here's what you need to know.

Where to start?

A great hike is as close as your 13 local Huron-Clinton Metroparks, which together offer nearly 50 miles of paved hike/bike trails and more than 100 miles of unpaved hiking trails, with guaranteed scenic views. Try Metro Beach in Mount Clemens and Lake Erie in Brownstown for their natural lake vistas and flat beginnerfriendly trails. An annual vehicle permit gets you into all 13 Metroparks for $20; seniors pay $12. A daily permit is $4. To find out more, call 800.477.2757, or visit www.metroparks.com.

Gear up

Beginners usually can start with a pair of extra-supportive athletic shoes with treads. Take a hike, then listen to what your feet say a few hours after you return home. Your best first investment is a good pair of socks. Think form-fitting, with padded heels, in materials that wick moisture, such as synthetics and wool.

Other tips:

If you want shoes, get fitted by an expert who knows hiking.
Dress comfortably in moisture-wicking layers. Long pants will protect your legs from rocks and sticks, and convertible styles with zipoff legs are good for hot weather.
If you go off-trail, poles can keep you steady, says Todd Prosky, a sales consultant at REI in Troy. Prices range from $60 to $130.

Pack trek fuel

For a hike that lasts a couple of hours, you probably only need water. Guzzle 8 ounces every 15 minutes if you're working hard, says Bethany Thayer, spokesperson for the American Dietetic Association. A trail mix of whole-grain cereal, dried fruits and nuts combines quick-fueling carbohydrates with fat and protein for sustained energy, but watch out - a 1/4 cup can pack 180 calories.

Plans for ups and downs

In rougher terrain, try not to grab branches, which can be unstable, says Mike Brennan, hiker and senior physical therapist with DMC Rehabilitation Institute of Michigan in Sterling Heights. You can go uphill on all fours, he says, then reverse and come down steep hills as if you're ascending a ladder feet first.

Stretch yourself!

Your calves, quadriceps and hamstrings get a lot out of hiking, so make sure to stretch them often. Lean against a tree for a good calf stretch, then, standing upright, bring your heel behind you, grabbing your foot for a good quad stretch. Finish by standing straight and bending forward at your waist to feel a stretch in your hamstrings.