Hit the Trails

Missouri offers thousands of options for enjoying outdoor exercise.

With warmer weather and the sun shining, it’s a great day to go for a hike. Over 1,000 hiking trails across Missouri offer a great opportunity to enjoy fresh air, invigorating exercise and impressive landscapes, including beautiful groves of trees, granite rock formations over 1 billion years old at Elephant Rocks State Park in Belleview, and waterfalls at Rocky Falls near Van Buren.

PLAN YOUR HIKE

Before you venture out, always plan your hike ahead of time. Know what the weather will be like that day and decide what you need to bring with you. Every person should take a water bottle, good hiking shoes and appropriate clothing for the weather. During the cooler months, dress in layers so you can adjust clothing to your comfort level. You don’t need expensive equipment to get started – athletic shoes are fine for hiking paved and less rugged trails. (If you’d like to get comfortable hiking boots, read below for tips.) And don’t forget to wear and bring your sunscreen!

KNOW THE TRAIL

Missouri trails have various difficulty levels. It’s best to start with easier trails and then progress with distance and difficulty level as you get more experience. For safety, try to hike with a friend who has some hiking experience.

You can also use websites to find trails that will accommodate your fitness level and experience, including wheel-chair-accessible trails:

• www.alltrails.com/us/missouri

• www.traillink.com

You should also check the state parks website for:

• Trail length and ruggedness — easy, moderate, challenging or difficult. Many parks offer multiple trails for different fitness levels

• Temporary closings due to trail maintenance

• Public restrooms and picnic areas

• Dog-friendly trails — please use a leash with your pet!

• Hunting seasons.

Whatever season it is, always stay on the trail for your safety. You’ll also be less likely to step on a snake or stumble into poison ivy!

FIND THE RIGHT SHOES FOR YOU

While athletic shoes will work for walking easy and moderate trails, boots can enhance your comfort and safety on more adventurous hikes. Ellen Turner’s “Guide to Choosing the Right Hiking Boots” at muchbetteradventures.com says comfort is important when shopping for hiking shoes. Lighter shoes are comfortable for long hikes. If you need ankle support for rugged trails or weak ankles, consider hiking boots instead of a hiking shoe. Boots should be sturdy yet allow for bending.

Try on several pairs of boots to compare each shoe’s weight and comfort. Wear hiking socks when you try on new shoes. Hiking socks are wool or polyester-blend socks that o er protection against water and weeds. Walk around in the shoes or boots before buying to get a sense of their overall comfort. Pay attention to whether or not the shoes rub against your heels. Boots should allow wiggle room in the front and top of the shoe. If you’re in between sizes, Turner recommends going up to the larger size.

Decide if you want a leather or fabric boot based on your hiking plans. Leather boots typically last longer, but they can be heavier and warm in the summer. Waterproof boots are great for walking in wet weather and terrains.

After selecting for comfort, compare the cost of the boots. Look for the highest quality boot you can afford. Generally, you get what you pay for, so expect to pay more for good hiking boots. Search online for customer reviews, brand comparisons and different price options.

After purchasing new hiking boots, break in the boots by first wearing them on shorter hikes. Make sure the boots feel comfortable before going on a longer hike.

ADDITIONAL PREPARATIONS

In addition to bottled water and weather appropriate clothes, good supplies to bring on a hike include sunscreen – apply before you leave the house and bring some with you to reapply later, especially after sweating – a hat, a small snack like a granola bar, and a GPS device like Alltrails or Gaia GPS. Hiking sticks and poles can provide stability and help you keep your balance as you hike.

To prevent muscle soreness, always stretch after hiking. Take pictures of the scenery but remember to leave nature where you found it for everyone to enjoy. Above all, enjoy hiking the trails and taking in all the beauty that nature offers!

By Gretchen Holmes, MS, Boone Health Exercise Physiologist