Almost every hiker can tell you a shoe story. Shoes can protect of destroy your foot. And, since hiking involves being on you feet all day, shoes make all the difference in having an enjoyable or terrible experience on the trail. Well suited shoes will be one of your most important gear acquisition.
The following information was shared at the November 2014 meeting of the Gila Valley Hiking Club.
Twenty five percent of all the bones in the human skeleton are in the feet. Their are 33 joints and more than 100 muscles, tendons, and ligaments. An individual's feet make up only three percent of their body mass, but support one and a half to two time your body weight in force when you take a step. Every pound you ad to your pack adds two pounds of force to each step you take. Many foot afflictions and knee and back problems can be traced back to bad footwear.
Before you buy hiking footwear, consider the following questions:
-Where are you hiking? What seasons do you hike in?
-What is your experience level?
-What is the shape of your foot? Have you suffered any injuries that affect your hiking? How much do your feet sweat?
Now research footwear that is available. Talk to other hikers, and even consider talking to your doctor, chiropractor, or podiatrist. Then make time to go try on shoes.
There are many kind of hiking footwear available. Trail running shoes are designed for running on trails. They are very lightweight but provide little support for your ankles and feet. Hiking shoes they are stiffer than running shoes and thus provide more support. Their low ankle height does allow rocks and debris to get into the shoe, but are great for day hikers. Hiking boots have added height meaning better ankle support and improved protection from water and debris entering the shoe. Their added weight means a longer period of time to break them in. Backpacking boots are for the long hauls. They provide the best durability, support and stability. You get supreme protection from the elements. The are very stiff and heavy making finding the best fit a challenge. Their thick materials reduce breathability for your feet.
Now it's time to head out to the store. Always try on footwear in the evening. Your feet stretch and swell over the course of the day. A good way to ensure your feet are at their biggest is to get in a good, long walk before heading to the store. Take along the type of socks you wear when you hike. If you wear orthotic insoles, bring those, too.
In the store, get properly measured in your socks. Try on as many different pairs of shoes as are available and spend a good deal of time in each. You may need to visit multiple shops to try all options, so be ready to spend time in making the right selection. You may end up buying the first pair, but don't only try on one pair. Walk around--a lot. Check for heal fit. You should be able to put one finger, but not two, behind your heel to the second or first knuckle. Walk up and down an incline. Stomp around a bit to ensure your toes are not banging on the front of the shoe. Walk around some more. Note any possible tight spots or other problems. Then try on another pair after resting you feet by wiggling your toes and shaking out your feet.
Remember that there is no such thing as "perfect fit." Socks, lacing techniques, and after-market insoles effect the fit and comfort of a shoe. Finding the right combination will provide for the best fit possible.
A word about socks--Heavyweight wool socks are best! They provide superior warmth and cushioning. They retain insulating properties even when wet. Bamboo socks are also a good choice. For longer hikes you should also consider liner socks. They are made of thin synthetics or wool and are worn under you regular socks. They wick moisture from your fee and help prevent hot spots and blisters.
Breaking in your shoes is imperative before hitting the trail. Find a nearby trail with little or no elevation gain to walk on for several days. Gradually increase the length and difficulty of you break-in walks.
The pay-off for all your effort is finding the right shoes which leads to enjoying the views, wildlife, and camaraderie of fellow hikers (or solitude if you prefer.)
Sunday, November 30, 2014
Thursday, August 21, 2014
What's In Your Backpack?
At our August 21, 2014 meeting, Ron Glaspie and Tom Snodderly from the Graham County Search and Rescue Squad shared some important tips for hiking. One of the key topics was "what's in your backpack" when hiking. Check and see how your pack measures up.- Canteen (water)
- Food required number of meals (try to take an additional meal in case of emergency or to share with someone in need)
- Matches (in water proof case)
- Knife
- Compass
- Flashlight
- Whistle
- Signal mirror
- Candle (at least 3/4" in diameter)
- First Aid kit
- Poncho
- Space Blanket (or large plastic bag)
- Map
- Extra pair of socks
Additionally, make sure you're wearing appropriate clothing in bright colors and high top boots. You can be physically prepared if you start hydrating the day before your hike. Stick to drinking water. Avoid alcohol, high energy drinks, and too many sodas. Water is what your body needs. Make sure to fuel your body with a good meal before your start your day.
Key to your survival in an emergency is telling someone else where you are going and when you plan on returning. Remember cell phones aren't always reliable in mountain and wilderness areas. If someone knows where you have gone, and that you are overdue, your chances of survival greatly improve.
So wherever you hike, no matter what season, or whether it's a short hike or a multi-day trek, be prepared and be safe.
Monday, July 21, 2014
How Physically Prepared Are You For Hiking?
During our July meeting, Allisa Hill presented some valuable information regarding physical conditioning for a hike. Here are some of her main points.
What you do before you hike the trails makes a difference between pleasure and pain. Hiking is fun until you’re only halfway up the steep trail and you start experiencing things like back ache, low energy, muscles quivering and burning lungs. Going downhill may be easy on your lungs. But your legs are working harder to prevent you from falling forward and this may equal knee pain. Even if you walk regularly, the demands of hiking hills and rough terrain require more from your cardiovascular system, your muscles, and even your balance. Proper body conditioning is important and can reduce injuring occurrence.
Priming the heart is important. To get proper aerobic conditioning for a 5-mile hike, one should walk 30-45 minutes, 3 days a week, varying the incline. On the fourth day, lengthen the walk and make sure you go outside on hilly terrain simulating "real" conditions.
Each week increase walking until your doing at least 2/3 of the distance of your first hike. Example: 3-1/2 miles if you’ll be hiking 5 miles.
Other aerobic conditoners are: jogging, sprints,stair climbers, and elliptical machines. Any type of exercise that gets your heart rate up and you start to sweat is suggested.
You need to build balance, flexibility, and strength in your legs and back. To prepare your muscles try leg squats, step-up/downs, front/back lunges, shoulder shrugs, core body/back extensions, and stretches (8-12 reps each, 3-5 days a week.)
Total body conditioning is important, and a good way to tone all of the areas needed to increase fitness and reduce injury. There are many local opportunities for total body conditioning. Check with EAC or local gym facilities. They offer a wide range of fitness classes, schedules, and provide good motivation. Consider swimming, yoga, chi gong, physio-ball, aerobics, weight lifting, and general physical conditioning.
What you do before you hike the trails makes a difference between pleasure and pain. Hiking is fun until you’re only halfway up the steep trail and you start experiencing things like back ache, low energy, muscles quivering and burning lungs. Going downhill may be easy on your lungs. But your legs are working harder to prevent you from falling forward and this may equal knee pain. Even if you walk regularly, the demands of hiking hills and rough terrain require more from your cardiovascular system, your muscles, and even your balance. Proper body conditioning is important and can reduce injuring occurrence.
Priming the heart is important. To get proper aerobic conditioning for a 5-mile hike, one should walk 30-45 minutes, 3 days a week, varying the incline. On the fourth day, lengthen the walk and make sure you go outside on hilly terrain simulating "real" conditions.
Each week increase walking until your doing at least 2/3 of the distance of your first hike. Example: 3-1/2 miles if you’ll be hiking 5 miles.
Other aerobic conditoners are: jogging, sprints,stair climbers, and elliptical machines. Any type of exercise that gets your heart rate up and you start to sweat is suggested.
You need to build balance, flexibility, and strength in your legs and back. To prepare your muscles try leg squats, step-up/downs, front/back lunges, shoulder shrugs, core body/back extensions, and stretches (8-12 reps each, 3-5 days a week.)
Total body conditioning is important, and a good way to tone all of the areas needed to increase fitness and reduce injury. There are many local opportunities for total body conditioning. Check with EAC or local gym facilities. They offer a wide range of fitness classes, schedules, and provide good motivation. Consider swimming, yoga, chi gong, physio-ball, aerobics, weight lifting, and general physical conditioning.
Wednesday, July 2, 2014
Gila Valley Hiking Club Home
Come Enjoy the Outdoors
The Gila Valley Hiking Club (GVHC) is a new organization set to explore and enjoy the magnificent country surrounding the upper Gila River valley, in the southeastern Arizona (and eventually places beyond.)
The Gila Valley is nestled at the base of The Pinaleño Mountains, a remote mountain range within the Coronado National Forest. To the locals the mountain range is known simply as "Mt. Graham." This "sky island" rises dramatically from the desert floor, supporting a biologically diverse ecology representative of the ecology encountered on a trip from Mexico to Canada. There is over 7,000 feet (2,100 m) of vertical relief, more than any other range in the state. Mt. Graham is also home of the most powerful telescope in the world, The Large Binocular Telescope.
Join us for a hike or two to see if you'd like to become a member! Club membership is open to all. Join us in experiencing the great outdoors.
The Gila Valley Hiking Club (GVHC) is a new organization set to explore and enjoy the magnificent country surrounding the upper Gila River valley, in the southeastern Arizona (and eventually places beyond.)
The Gila Valley is nestled at the base of The Pinaleño Mountains, a remote mountain range within the Coronado National Forest. To the locals the mountain range is known simply as "Mt. Graham." This "sky island" rises dramatically from the desert floor, supporting a biologically diverse ecology representative of the ecology encountered on a trip from Mexico to Canada. There is over 7,000 feet (2,100 m) of vertical relief, more than any other range in the state. Mt. Graham is also home of the most powerful telescope in the world, The Large Binocular Telescope.
The mountains and surrounding desert offer outstanding scenery, wildlife, rich history, and opportunities for recreation that beckon adventurers who yearn for solitude and scenic splendor. We seek to promote and share the availability and nature of great hiking trails in our area.
Join us for a hike or two to see if you'd like to become a member! Club membership is open to all. Join us in experiencing the great outdoors.
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