Inspiration on the Great Trail We Call Life

Tips

  • Trail Mix

    Trail Mix

    TRAIL MIX

    A Love Story in Every Handful

    celebration of trail mix
    Trail Mix: food, fuel, and part of the joy of hiking.

    I’ve eaten a lot of trail mix in my life. A lot. Enough that if you lined up every handful I’ve consumed along the Pacific Crest Trail, it would probably create a continuous, snackable line from Mexico to Canada. (Imagine the bears’ delight.)

    Trail mix has been hiking’s most dependable companion long before performance gels, electrolyte chews, or energy bars with names that sound like elite military units. Back in the day, before nutritionists got involved, we called it GORP—Good Old Raisins and Peanuts. And that’s exactly what it was: raisins. Peanuts. Maybe a stubborn almond or two if someone was feeling fancy.

    GORP fueled many a Boy Scout, Girl Scout, and wide-eyed Sierra Clubber into the great unknown. But let’s be honest: raisins and peanuts alone do not spark joy. They spark survival. That’s a different energy.

    Somewhere along the line, hikers revolted. We demanded flavor. We demanded crunch. We demanded those little bits of dried pineapple that look like sugar-coated treasure. We demanded M&Ms—nature’s perfect hiking candy, even though I’m pretty sure nature had nothing to do with them.

    And just like that, trail mix entered its Golden Age.

    The Trailmaster’s Trail Mix Memories

    I have vivid memories of where I’ve snacked on trail mix:

    • On a windy mountain peak, where I fumbled the bag and watched half my almonds fly off into the abyss. (Enjoy, ravens.)
    • Beside a babbling brook, where one renegade peanut invariably rolled into the water and floated off like it was late for an appointment downstream.
    • On the switchbacks of San Jacinto, where I rationed my mix carefully—”one handful per mile”—only to break that rule within 30 minutes.
    • In the redwoods, where everything, including me, smelled faintly of pine resin, and the chocolate pieces became pleasantly squishy but never, ever melted. Redwood sorcery.

    Trail mix tastes different depending on where you eat it. On a mountaintop? Gourmet. In the car on the way home? Somehow disappointing. On your couch? Wrong. Just… wrong.

    traditional trail mix
    Traditionalists say you can’t beat the Trail Mix basic recipe: Nuts, raisins, M&Ms

    The Great Trail Mix Debate

    Hikers love to claim they’ve created the perfect recipe. And each one swears theirs is superior, scientifically balanced, and nutritionally optimized.

    I’ve heard passionate arguments about:

    • Raisins: yes or absolutely not
    • Cashews: essential luxury or trail-mix heresy
    • Pretzel pieces: too salty or just salty enough
    • Chocolate: always M&Ms, never chocolate chips
    • Banana chips: delightful crunch or dehydrated disappointment
    • Coconut flakes: fine if you want to smell like sunscreen

    Me? I’m a bit of a trail mix anarchist. I’ll try anything once. I’ve thrown in espresso beans, ginger chews, even broken-up stroopwafels. (Don’t knock it till you hike it.)

    When making mix at home, I rarely create the same batch twice. Improvisation is half the fun—kind of like choosing which trail to hike in the morning.

    fruity trail mixStore-Bought Mixes: The Modern Marvels

    Store-bought trail mix has come a long way, too. Some are salty, some sweet, some sweet-and-salty, and some astonishingly healthy in a way that makes you think, This is good for me? Really?

    A current favorite of mine—especially when I’m trying to be good but still want something tasty—is  Power Up Trail Mix. Keto-friendly, clean ingredients, and genuinely delicious. It’s the kind of snack that makes you feel like you’ve made a responsible life choice simply by opening the bag.

    In Praise of the Humble Handful

    Trail mix will never be fancy. It doesn’t need to be. It’s not a meal; it’s a moment. A pause on the trail to enjoy nature, fuel up, and smile at how something so simple can make the day feel complete.

    Every trail tells a story. And more often than not, that story includes a handful of trail mix.

    Hike On.

  • Trekking Poles

    Trekking Poles

    TREKKING POLES

    Your Trusty Trail Companions (Even If They Never Say Much Back)**

    John McKinney cartoon with trekking polesI’ve hiked with people who treat trekking poles like they’re ski poles gone AWOL. I’ve also hiked with purists who sneer at poles—until they hit a patch of marbles masquerading as a trail and suddenly wish for a third (or fourth) leg. I fall somewhere in between: poles aren’t mandatory for every outing, but they sure do make hiking smarter, safer, and—yes—kinder to the knees we hope will carry us up many a mountain.

    Back when I started exploring California’s wilds, hikers used old-fashioned wooden walking sticks and re-purposed ski poles. These days? Trekking Poles are everywhere: telescoping, folding, anti-shock, ultralight, ergonomic. Some hikers carry trekking poles that are fancier than my first car.

    But beneath the tech and the titanium, the purpose remains the same: balance, rhythm, confidence, and protection. When you use poles well, they transform your hiking—not by making you faster (though that can happen), but by making you more stable, more efficient, and less beat-up at day’s end.

    Let’s walk through what they do, how to choose them, and how to avoid the many mistakes I’ve seen hikers make before even stepping onto the trail.

    Why Trekking Poles Help—And I Mean Really Help

    Ask ten hikers why they use poles and you’ll hear ten answers. Mine?

    Because the trail is rarely a sidewalk.

    Here’s what trekking poles actually do for you:

    • Save your knees on steep descents.
      Going downhill is where poles shine. Think of them as shock absorbers your knees didn’t know they ordered.
    • Provide balance on uneven terrain.
      Roots, rocks, ruts—California has them all in endless combinations. Poles widen your base of support and keep you from doing impromptu yoga poses you’re not warmed up for.
    • Assist with creek crossings.
      A good pole will steady you over slippery stones. A great pole will remind you to pick your foot beforecommitting your weight.
    • Offer a little trail diplomacy.
      Menacing dogs, mysterious rustling in the chaparral, or the world’s angriest wild turkey—poles give you presence.
    • Keep spiders from decorating your face.
      Wave a pole ahead and feel like royalty parting the webs.
    • Test suspicious ground.
      Gopher holes, mud disguised as not-mud, or a place snakes might nap.

    And maybe most important: poles keep you upright, which keeps your lungs open, which keeps your endurance humming.

    Trekking Poles  101

    A well-worn wooden staff has its charm—and a certain Gandalf-in-the-Sierra vibe—but modern trekking poles exist for a reason. Most poles today are made of aluminum or carbon fiber. Here’s the quick, Trailmaster breakdown:

    Aluminum:

    • Sturdy
    • Affordable
    • Can bend instead of snapping

    Carbon:

    • Lighter
    • Stiffer
    • Better for long days—until you fall sideways on them (carbon breaks more cleanly, which is a polite way of saying it snaps).

    Poles come in two- or three-section designs:

    Two-section:

    • Fewer moving parts
    • Stronger
    • Longer when collapsed (problematic for travel)

    Three-section:

    • More compact
    • Easier to pack in luggage
    • Slightly less durable

    For most hikers? Three-section poles are the sweet spot.

    Fit and Feel

    Poles should be adjusted so that your elbow forms about a 90-degree angle when the tip touches the ground. Ignore this and you’ll either hunch like a question mark or jab the air like a misguided flag-bearer.

    Grip materials matter too:

    • Cork: Breathes and molds to your hand
    • Rubber: More durable, excellent in cold weather
    • Foam: Comfortable, light, but not as long-lasting

    But here’s the Trailmaster truth: comfort is everything. And the only person who can judge comfort is the one holding the poles.

    That’s why whenever a family member—from age eight to eighty-five—needed poles, I marched them straight to REI, where a real human can watch their gait, adjust the poles, and make recommendations based on terrain, style, and ambition.

    For hikers ready to invest in a great pair, I often point them to trusted, durable options like the Leki Makalu Lite Cork Trekking Poles—lightweight, comfortable, reliable, and available at REI.

    TREKKING POLES AREN’T JUST GEAR—THEY’RE CONFIDENCE ON A STICK

    With poles, you don’t just walk the trail—you dance with it. You move in rhythm. You glide over roots, float down slopes, and stand taller.

    Trailmaster Tip? Use trekking poles as tools, not crutches. Let them help you, not hold you up. And when the trail gets tough—and it will—they’ll help keep you moving forward.

    Hike smart. Hike steady.
    Hike On.

  • Take a Hike Day

    Take a Hike Day

    Depending on who you ask, “Take A Hike Day” (November 17) is either about going for a walk in nature or telling someone to get lost.

    Naturally, The Trailmaster prefers you hit the trail rather than tell someone to go away. Hiking is by far the most popular form of outdoor recreation in the U.S., so I’m confident that many will take a hike in the way I do and say.

     

     

    Five Great Reasons to Take a Hike

    *Hiking helps you get in harmony with nature

    *Hiking lets you explore places you can only reach on foot

    * Hiking gives you special time with friends and family

    * Hiking improves your health and fitness

    * Hiking lifts your spirit and soothes your soul

     

     

     

     

    When I meet people unaware of my unusual occupation, they invariably ask: “So John, what do you do?”

    “I tell people to ‘Take a hike!’”

    “Seriously, what’s your real job?”

    If I had a pound of trail mix for every time I’ve been asked that question, I’d have a ton of trail snacks.

    The fact is, hiking and writing about hiking is my job—and has been for a long time. I served as the Los Angeles Times hiking columnist for 17 years and have written 30 books about hiking and nature. I’ve hiked from youth through middle-age, and plan to continue hiking and telling anyone who will listen to “Take a hike!” until I’m carried off the trail.

    I say “Take a hike” is not a negative and imperative declaration, but a  positive and caring suggestion.

    After celebrating Take a Hike Day on November 17th, in the days that follow you could celebrate Occult Day on the 18th, World Toilet Day on the 19th or Africa Industrialization Day on the 20th.

    But I say, “Take a Hike!” every day instead. Or at least take a hike as often as possible. Whenever and wherever you can.

    Take a hike and enjoy the greenery, the scenery and the wonderful world around you. Take a hike and reconnect with nature. Tell your friends and family to “Take a hike!”

    As for those kids always on the phones, meddlesome in-laws, and annoying co-workers, well, you know what to tell them.

  • Hiking Trails Defined

    Hiking Trails Defined

    More than 30 different kinds of hiking trails offer us a chance to take a hike! Who knew?

    I know I first picture and define hiking trails as narrow dirt footpaths, and I suspect a lot of other hikers think about hiking trails that way too. But on further reflection, we start making distinctions: hiking trail, biking trail, connector trail and loop trail, and so on.

    Hiking from A to Z with kinds of hiking trailsOver the years, I gathered definitions of various hiking trails and included them in my hiker’s dictionary: Hiking from A to Z, a Dictionary of Words and Terms for Hikers.

    Hike on.

    John McKinney

    Kinds of Hiking Trails

    Trail, Access Any trail that connects the main trail to a town, road, or another trail or trail system.

    Trail, Backcountry A primitive trail in an area where there are no maintained roads or permanent buildings.

    Trail, Connecting or Side Trails providing additional points of access to national recreation, scenic, or historic trails per the National Trails System Act.

    Trail, Designated Specific trails identified by the land management agency where some type of use (motorized or non-motorized) is appropriate and allowed either seasonally or yearlong and which have been inventoried and mapped and are appropriately signed on the ground.

    Trail, Destination A trail that connects two distinct points (A to B) rather than returning the user to the original beginning point.

    Trail, Directional Use (One-way) A trail laid out in such a way as to encourage users to travel in one direction.

    Trail, Double-track A trail that allows for two users to travel side by side, or to pass without one user having to yield the trail. Double-track trails are often old forest or fire roads.

    Trail, Extended Trails more than 100 miles in length (as defined in the National Trails System Act).

    Trail, Feeder A trail designed to connect local facilities, neighborhoods, campgrounds, etc. to a main trail.

    Trail, Front country Less emphasis is put on minimizing contact with signs of the civilized world. The main objective is to provide enjoyable trail experiences within the vicinity of developed areas by utilizing the scenic and interpretative features of semi-urban, rural, and natural environments.

    Trail, Greenway (Urban Trail) A trail established along a natural corridor, such as a river, stream ridgeline, rail trail, canal, or other route for conservation, recreation, or alternative transportation purposes. Greenway Trails can connect parks, nature preserves, cultural facilities, and historic sites with business and residential areas.

    Trail, Hiker-Biker An urban paved trail designed for use by pedestrians and bicyclists.

    Trail, Hiking Moderate to long distance trail with the primary function of providing long-distance walking experiences (usually two miles or more).

    Trail, Interpretive (Nature Trail) Short to moderate length trail (1/2 to 1 mile) with primary function of providing an opportunity to walk or paddle and study interesting or unusual plants or natural features at user’s pleasure. The ideal nature trail has a story to tell. It unifies the various features or elements along the trail into a related theme.

    Trail, Long Distance In general a trail best characterized by length (more than 50 miles), linearity (follows a linear feature), and diversity (geo- graphic and political).

    Trail, Loop(ed) Trail or trail systems designed so that the routes are closed circuits connecting a number of points of interest, giving users the option of not traveling the same section of trail more than once on a trip.

    Trail, Multiple-Use (Multi-Use, Diversified Use, Shared Use) A trail that permits more than on user group at a time (equestrian, hiker, mountain bicyclist, etc.).

    Trail, Out-and-Back A one-way trail on which you travel to a destination then backtrack to the trailhead.

    Trail, Pack A trail used by recreational stock; usually extended trails used by pack stings for overnight trips.

    Trail, Primary Continuous through route that originates at a trailhead. Primarily for directing users through an area while promoting a certain type of experience.

    Trail, Recreation A trail that is designed to provide a recreational experience.

    Trail, Regional An extended or longer trail that may cross one or more land management agency jurisdictions and connects diverse trail systems.

    Trail, Secondary Short trail used to connect primary trails or branches of primary trails. They encourage movement between two primary trails or facilitate dispersal of use through secondary branching.

    Trail, Side Dead-end trail that accesses features near the main trail.

    Trail, Single-Track A trail so narrow that users must generally travel in a single file.

    Trail, Single-Use One that is designed and constructed for only one intended use (i.e. hiking only).

    Trail, Spur A trail that leads from primary, secondary, or spine trails to points of user interests such as overlooks, campsites, etc.

    Trail, Stacked Loop Trail or trail systems designed with many loops “stacked” on each other, giving users the option of not traveling the same section of trail more than once on a trip.

    Trail, Stock A route/trail used by commercial stock.

    Trail, Undesignated (Social, Wildcat, Way, Informal, User or Visitor Created) Any unofficial trails that develop informally from use and are not designated or maintained by an agency; often found cutting switchbacks or between adjacent trails, campsites, or other sites of interest. Undesignated trails can be dangerous, eroded, and unsustainable.

    Interested in gear that shows off your hiking know-how? Check it out HERE.

  • Grandparents: Take a Hike with Your Grandchildren

    Grandparents: Take a Hike with Your Grandchildren

    Hiking is something you can do at most any age and stage of life. Grandparents who take an active role in introducing their grandkids to the great outdoors are heroes in my book. 

    In  fact grandparents are very much a part of my new book, Hike with Kids: The Essential How-to Guide for Parents, Grandparents and Youth Leaders.

    Grandparents can play a crucial role in getting kids on the trail, particularly in an era when parents are too busy to go hiking or disconnected from nature altogether. Older generations tend to be more comfortable in nature than younger ones and have more outdoor skills that they can teach kids.

    (Parents: Tell YOUR parents to “take a hike”—with their grandkids of course!)

    Grandparents have the opportunity for real quality time with their grandchildren. Away from phones, computers and video games, the two generations are likely to have some great walks and talks. Kids will bring things up on the trail in conversation with their grandparents that they won’t discuss back home with their parents.

    Get started with a child-carrier-pack on your back. Faster than you think, the grandkids will be walking and excited about their hikes with grandpa and grandma.

    By all means, if you have the means, sign up for one of those grandparent-grandkid hiking holidays. But grandparents need not spend big or travel far to take a hike. Find a state park or forest reserve nearby, inquire about the best trails for the grandkids in your charge, and off you go.

    Make no mistake, taking a four-year old on a hike is challenge enough for college-aged camp counselors and 20-something and 30-something parents, much less 60-something and 70-something grandparents. But with the right planning—and especially with the right positive attitude—it can be done, and done in a way that adds up to a joyful and memorable experience for grandkids and grandparents alike.

    Apart from the physical challenges that come from, well, getting older, the wisdom that comes from age gives grandparents certain advantages in taking kids on a hike.

    Tips for Grandparents

    • It’s the journey not the destination. Really, you don’t have to get to the top of the mountain. It’s about what you experience along the way.
    • Slow and easy. Don’t push kids too long and too far and make sure to take sufficient rest stops and snack breaks.
    • Yes-yes-yes not no-no-no. Be positive and avoid the don’t-do-this-don’t-do-that routine. Listen to them and be a little flexible about your time on the trail.
    • Teachable moments. When opportunities arise to impart some wisdom about hiking or the natural world, take advantage of the opportunity. Just remember you’re a grandparent not their science teacher.
    • Some challenge, please. A walk along a flat nature trail might be easy for you and the grandkids but not a very exciting adventure. Kids like climbing boulders, running up and down hills, splashing in creeks.

    Hike on.

    John McKinney

    P.S. For more tips on enjoing the trail with your grandkids, check out Hike with Kids

  • Waterfall Safety: A Waterfall is Beautiful, A Hiker Fall is Not

    Waterfall Safety: A Waterfall is Beautiful, A Hiker Fall is Not

    It’s about time we talk about waterfalls and how to get more serious about waterfall safety. We know for sure we love waterfalls!

    Maybe our love of waterfalls has something to do with the negative ions released as water thunders onto rock. Or maybe the droplets released into the air surrounding falls simply refreshes and renews us—another example of how nature restores our bodies, minds and hearts.

    For whatever reason, we’re just crazy about waterfalls.

    And I mean crazy.

    Waterfall safety is critical! Hike smart and safely enjoy the beauties of nature. The trail to Holy Jim Falls is a favorite of avid hiker Everett Rice.
    Hike smart and safely enjoy the beauties of nature. The trail to Holy Jim Falls is a favorite of avid hiker Everett Rice.

    Hikers, and a whole lot of non-hikers, read the raves and reviews about waterfalls online then make a beeline for them. Often they set out in sandals or poor footwear, without proper preparation, and without telling anyone of their intentions or itinerary.

    As a result, increasing numbers of waterfall-bound hikers are going from Yelp to “Help!” These new or inexperienced hikes end up needing rescue, getting injured and even killed along the way to waterfalls and by poor decisions made when they make it to the base of waterfalls.

    Practicing waterfall safety. Trailmaster John McKinney (top R) has led hikes to lovely Eaton Canyon Falls, which should not be climbed but safely admired from the pretty pool at the bottom.
    Trailmaster John McKinney (top R) has led hikes to lovely Eaton Canyon Falls, which should not be climbed but safely admired from the pretty pool at the bottom.

    A safe visit to a waterfall is not complicated: Enjoy the view of a waterfall from the bottom, take inspiration from the scene and take the trail back. Do not climb the slippery stones to try to get to the top of the falls.

    (Exceptions: Some waterfalls have good side trails that the hiker can follow to safe vista points at or near the top of them.)

    Serious about Waterfall Safety

    Recently after yet another round of lost and injured hikers heading for waterfalls in Southern California’s mountains, The Trailmaster was asked by several Los Angeles radio stations, including KPCC, to comment about why visiting a waterfall can be a fatal attraction.

    I no longer assume hikers will know the right thing to do when arriving at a waterfall and am blunt with my warnings in my latest trail guides. Here’s a passage from HIKE the San Gabriel Mountains regarding waterfall safety:

    To reach Eaton Falls, continue straight up Eaton Canyon wash. Rock-hop across the creek several times as you walk to trail’s end at the falls. (Don’t climb the falls; people have recently been injured and killed doing this.)

    And here’s what I had to say about Tokopah Falls in HIKE Sequoia & Kings Canyon National Parks: As you near the falls, traverse boulder-strewn terrain on a well-engineered length of trail, then lift your eyes to behold Tokopah Falls. (Please don’t scramble up the steep and slick rocks in order to see more of the upper falls. You could slip and die.)

    Simply put, a waterfall is beautiful, a hiker fall is anything but.

    Hike on.

  • How to Stay on the Trail

    How to Stay on the Trail

    To stay on the trail, keep your eyes open when you’re hiking. Don’t be oblivious to your surroundings, lose the trail and expect to call 911; odds are the places where you’re likely to lose a trail are the same places with sketchy cell service.

    Stay on the trail! Even if you're in the middle or at the end of a group of hikers, pay attention to the trail and the terrain!
    Even if you’re in the middle or at the end of a group of hikers, pay attention to the trail and the terrain!

    If you’re hiking so fast that all you see is your boots, you’re not attentive to passing terrain—its charms or its layout. STOP once in a while. Sniff wildflowers, splash your face in a spring. LISTEN. Maybe the trail is paralleling a stream. Listen to the sound of mountain water. On your left? On your right? Look up at that fire lookout on the nearby ridge. Are you heading toward it or away from it? LOOK AROUND. Paying attention is the best way to stay on the trail and the best insurance against getting lost.

    Tips to stay on the trail

    • Watch for way-marks. Parks are marked with basic trail mileage signs and in many other ways, including blazes, disks, posts and cairns.
    • Be aware of your surroundings. Note passing landmarks and natural features. Stop now and then to compare your progress on the ground to the route on the map.
    • Think for yourself. Just because you’re in the middle or at the end of the line of hikers doesn’t mean you can switch over to autopilot and stop paying attention to where you’re going.
    • Eyes in the back of your head. Look behind you frequently. Knowing where you came from always gives you a better feel for where you’re going and prepares you for the return trip.
    • Put the trail into words. Sharing what you see and what you expect to see when with your trail companion can confirm whether you’re on the “same page” in regard to the hiking route. Two heads are better than one, four eyes better than two, when it comes to staying on the trail.
    • Here comes the sun. Use the east-rising, west-setting sun and its respective position to the trail to help you in your orientation.

     

  • Ten Trail-Tested Tips for Hiking with Children

    Ten Trail-Tested Tips for Hiking with Children

    Here are my favorite Ten Trail-Tested Tips for Hiking with Children. For a more detailed discussion on the subject, take a look at my new Hike with Kids: The Essential How-to Guide for Parents, Grandparents, and Youth Leaders.

    Hiking with Children tips & how-to’s:

    1. hike with kids hiking with childrenKeep your children in sight at all times. That may seem obvious, but you’d be surprised how fast kids can get off the trail.
    2. Repeat and repeat again all instructions ranging from snack breaks to porta-potty locations.
    3. Choose a hike with fairly modest elevation gains. Children prefer intimate settings, such as a little creek or a clump of boulders to those vast scenic panoramas favored by adults.
    4. Feed the Troops. Begin with a nourishing breakfast. Carry plenty of quick-energy snack foods and offer them frequently. (By the time kids tell you’re they’re hungry, they’re often already cranky and out of energy and enthusiasm.)
    5. Supplement The Ten Essentials with extra snack foods, whistles (in case you and your child become separated), a book or toy for the drive to and from the trailhead.
    6. Check your child’s temperature. While you’d think that kids would tell you if they’re too cold or too hot, they usually don’t. Dress them in layers and be sure to add or subtract clothing in response to changing weather conditions.
    7. Teach respect for nature. Enjoy but don’t disturb flowers, plants and animals. Environmental education is easy and fun on the trail, so be sure to pack a good trail guide or nature guidebook and visit park interpretive centers.
    8. When children travel in groups, the kids motivate each other to go farther and faster. And there’s lots less whining.
    9. If young spirits sag, try playing games to regain good humor and maintain that all-important forward progress up the trail. With younger children, “play dog;” that is to say, throw an imaginary stick to the next tree en route and have them fetch it. “One-two-three-jump” is another popular game. With a parent holding each hand the child hikes along one-two-three steps, then jumps as parents raise arms and swing the hopefully-no-longer reluctant little hiker into the air. I Spy is another favorite trail game: “I spy with my little eye something that is….(fill in the blank).
    10. It’s much better for everyone to stop frequently and travel slowly than to try to make the kids go faster and then have to carry them. If parents know what kids can and can’t do, everyone has a great time on the trail.

    These tips make it more likely you will enjoy hiking with children. What’s more, they’ll enjoy it too!

  • Choosing the Best Day Pack for Hiking

    Choosing the Best Day Pack for Hiking

    A day pack (or daypack if you prefer) is a soft frameless pack that attaches to your shoulders and usually includes a hip band or waist belt for support. A good, small hiking backpack will last a lifetime.

    School backpacks are for books. Day Packs are for hiking.
    School backpacks are for books. Day Packs are for hiking.

    High-quality day packs are made specifically for hiking so there’s no need to settle for a bike-bag, school backpack, laptop computer backpack or a pack fashioned for another sport. It’s best to purchase a hiking backpack at a specialty outdoors store.

    Padding is crucial to a comfortable day pack. Padded shoulder pads are an absolute must, and go a long way in keeping the spring in your step. A good day pack has a padded back, as well. A wide, padded lumbar belt is important, too, because you want to try and put the weight on your hips and take it away from your neck and shoulder muscles.

    Ten Features of a Good Day Pack

    1. Durable weather-proof fabric
    2. One-piece body construction
    3. Padded shoulder straps
    4. Padded back
    5. Wide, padded lumbar belt
    6. Sufficient pockets and compartments to suit your needs
    7. Side pouch for water bottle
    8. Strong buckles and straps
    9. Storm flap-covered zippers
    10. Strong top grab handle

    Before you purchase a small backpack for hiking, put a little weight inside it and walk around the store. Check to be sure it really fits your frame. We hikers come in all shapes and sizes (and there’s major body differences between the sexes) so be assured that there’s no such thing as a one-size-fits-all day pack.

    A modest-sized day pack measures about 16 inches high, 12 inches wide and about 6 inches deep. A larger day pack can be as 18 inches or more in length, 14 inches wide and more than 6 inches deep.

    Day pack capacity is measured in cubic inches, with 1,000 to 1,500 cubic inches sufficient for most all-day adventures. If you’re the designated donkey in your hiking group or a parent toting gear for several kids, consider investing in a “weekend” day pack, a larger hiking backpack with a capacity of 2,000 to 3,000 cubic inches. (Europeans and other hikers around the world measure day pack capacity in liters. A typical day pack has between 15 and 30 liters of cargo room.)

    With the Ten Essentials for Hikers, extra clothing, food, water, and a camera, figure that you’ll be toting 10 to 15 pounds of gear on a day hike. Sure you and your day pack can carry more weight, but remember you’re going day hiking not backpacking. Remember that the suspension systems of most small hiking backpack backs are not designed to support heavy loads so if you put too much weight in a day pack, that load will pull on your neck and shoulders and stress your frame.

    Simple, sturdy, comfortable. For happy trails, get a quality day pack.
    Simple, sturdy, comfortable. For happy trails, get a quality day pack.

    As a general rule, you can comfortably carry 10 percent of your body weight in a well-designed small hiking backpack. Consider 15 percent of your body weight or 25 pounds as an absolute maximum load, even with a superior day pack.

    Some day hikers, particularly those who hike in warm weather, prefer packs with a built-in hydration system. Remember that you’ll be giving up some storage capacity and have to pack around the pack’s built-in bladder sleeve. Some hydration backpacks are all bladder and no backpack—with minimal carrying capacity for anything but fluids. Other hydration backpacks are a better balance between water and cargo toting capacities.

    Fanny packs have their fans among day hikers. Buy a good one with ample padding and storage. Look for rugged, covered zippers and easy access to pouches. Be sure the pack you choose comfortably carries water bottles.

  • Ten Essentials for Hikers

    Ten Essentials for Hikers

    By now, on one hike or another, I’ve forgotten each and every one of the Ten Essentials for hikers.

    And always regretted it.

    I’ve left the trail map in the car. I can’t seem to remember to check the freshness of my headlamp batteries and I forget to replenish the supplies in my first-aid kit. When airport security confiscated my trusty Swiss Army knife out of my day pack, I assured myself I could do without a pocket knife for a week of day hiking. (Naturally, I needed it several times.)

    How many essentials are there in the Ten Essentials for Hikers?

    No, this isn’t a whimsical question like “Who’s buried in Grant’s tomb?”

    Some hiking experts count 12 or even 14 essentials. And what about the day pack, essential to carry those essentials, shouldn’t that count as an essential? New hikers argue that a cell phone should be the eleventh essential while veterans insist it should be “common sense.” Some Ten Essentials for Hikers lists include matches and fire starter as two separate essentials, some count them as one essential. Some lists include water, some don’t. Items that usually finish just out of the top ten but that are considered essential by some hikers include signaling devices (whistle and mirror) and insect repellant.

    A Ten Essentials for Hikers list was first circulated in the 1930s by The Mountaineers, an outings club located in Seattle. Since then it has become a kind of gospel among hikers and an essential teaching tool in outdoor education programs.

    1. MapOne of the ten essentials for hikers: California's Lost Coast Map

    Even if you’re positive about where you’re headed and how to get there, it’s wise to bring a map with you on the trail. GPS maps are great, and consider a paper map back-up.

    You can find good trail maps at specialty outdoors stores, travel bookstores and a number of on-line outlets. Use care when you select a map off the rack. Many maps sold to tourists are okay for civic sightseeing, but don’t show the backcountry in the kind of detail we hikers require.

    Maps in trail guidebooks and from local and regional park authorities vary in quality from great to abysmal. Funky hand-drawn maps or poor-quality reproductions are indicators that you should purchase additional maps of the region in which you intend to hike.

    Forest Service maps are available at ranger stations and various commercial outlets for a small fee. They’re general maps, showing roads, rivers, and trails. The Forest Service usually keeps its maps fairly up-to-date.

    Topographic maps show terrain (elevations, waterways, vegetation and improvements) in great detail.


    2. Compass

    Another of the ten essentials for hikers: a compassA compass and map go hand in hand. Once you figure out how to use them together, you’ll find yourself hiking around the backcountry with increased confidence. Add (but do not substitute) a GPS unit to your hiker navigation system.
    Some of the features to look for in a good compass:
    • One that registers 0 to 360 degrees with two-degree increments
    • Liquid filled to protect the magnetic needle and reduce fluctuation
    • Adjustable declination to be able to adjust for the difference between magnetic north and true north
    • A base plate that can be used as a straight-edge for determining distances on maps
    • A pop-up mirror for making sightings

    Okay, I admit it, I do love the Compass in my iphone.

    3. WaterAnother of the ten essentials for hikers: a Klean Kanteen Water bottle

    “Drink before you’re thirsty” should be the hiker’s mantra. Bring plenty of water for your hike, plus some extra. And drink it! As ridiculous as it sounds, The Trailmaster has observed many hikers who remember to pack water, but don’t take the time to drink it.

    Try to bring your entire water supply for the day with you so that you don’t have to rely on trailside streams. It’s still possible in some locales to drink from a very select number of backcountry creeks and springs without ill effect, but each individual water source should be carefully scrutinized.

    With a few exceptions, I reluctantly advise: Don’t drink untreated water. Many hikers assume water is pure, and then, 48 hours later, get a queasy feeling that tells them their assumption was wrong. Even clear-looking waters may harbor the organism Giardia lamblia, one of the causes of “traveler’s diarrhea.” Treat any backcountry drinking water with purification tablets and/or a quality filter.

    4. Extra Food

    Don’t be shy about bringing more than you think you might eat. Your hunger—or the day’s plans—may surprise you, and you’ll want to be prepared.

    Another of the ten essentials for hikers: extra snacksOn a day hike, weight is rarely an issue, so you can pack whatever you wish. Remember to pack out what you pack in. The day you hike is not the day to diet. Calorie counters rejoice: There’s a lot of calorie burning on a hike and quite an energy cost. You’ll need all your strength, particularly on steep grades. Energy bars, Gorp, or trail mix, with fruit, nuts, raisins, and M&M’s are good high-octane fuels. A sandwich, fruit and cookies make a good lunch. A continental spread featuring sourdough bread, a fine cheese and a splash of chardonnay is also nice.

    Snack regularly and avoid a big lunch. Exertion afterward sets up a competition between your stomach and your legs and your legs lose, leading to weakness and indigestion.

    5. Extra Clothes
    Another of the ten essentials for hikers: warm layersWherever you travel, there’s a good chance you’ll encounter some old-timer who loves the old adage, “If you don’t like the weather in (pick a region), then wait five minutes.” It almost doesn’t matter where you’re hiking, the weather often changes quickly and with little warning. The trick is to be prepared.

    If you start out on a warm sunny morning, dress accordingly (t-shirt, shorts), but bring along a long-sleeved button-down shirt, pullover and a pair of lightweight pants. Vice versa, of course, if it’s cold. The extra shirt is especially nice when stopping or sitting down to rest on the trail. It’s surprising how chilly you can get when you stop moving, particularly when you’re in dry weather, windy places, or at high altitude.

    Extra clothes also come in handy after an unexpected fall into a creek or on a wet, muddy trail. Depending on the climate, dry clothes might be the key to saving an otherwise lousy hike.

    6. First-Aid Kit
    Another of the ten essentials for hikers: Hiker's First Aid Kit
    While you don’t need to lug along your entire medicine cabinet, there are a few essential items that will make any trip much safer and more comfortable. It’s important to be prepared for a range of mishaps: blisters, cuts, scrapes, sprained ankles, among other things.
    • A small assortment of adhesive bandages in various sizes.
    • Antiseptic towelettes
    • Antibiotic ointment
    • Sterile dressing a small roll of adhesive tape for larger cuts
    • Antihistamine and ibuprofen tablets for allergies and aches
    • Anti-diarrheal tablets (not a necessity, but if you need them will make your trip a whole lot more pleasant)
    • Moleskin, for blisters
    • Ace bandage—really helpful in the event of a sprained ankle
    • A couple of safety pins. These can help with the oddest of medical and non-medical mishaps—a torn t-shirt, a broken zipper, you name it.
    • Some hikers swear by homeopathic products such as Rescue Remedy cream, tincture or tablets, and arnica for aches and bruises.

    Larger injuries are less common on the trail, and for those, I suggest you consult a more comprehensive first-aid manual.

    7. Pocket knife

    From slicing salami to cutting an ace bandage to rigging emergency shelter, a pocket knife is an indispensable tool on any hike. Knives really run the gamut of price, utility and style, and you can find yourself paying as little as five or as much as $70 for one of these gadgets. Almost any pocket knife will do on a day hike, as long as you keep these criteria in mind: your knife must be clean, sturdy, and sharp.

    Another of the ten essentials for hikers: a pocket knifeFew know basic wilderness preparedness as well as the Boy Scouts—and The Official Boy Scout Handbook offers guidelines for caring for your knife that are worth noting:
    • Keep your knife clean, dry and sharp at all times
    • Never use it on things that will dull or break it
    • Keep it off the ground. Moisture and dirt will ruin it.
    • Wipe the blade clean after using it
    • Treat the joints to an occasional drop of machine oil so that the blades will keep opening easily.

    Keep your knife sharp by using a sharpening stone. You can find these at most hardware stores. Sharpening a knife is not rocket science; learn how to maintain a sharp blade and keep this vital hiker tool in tiptop shape.

    8. Sun Protection
    Another of the ten essentials for hikers: sunscreen like CoppertoneNo matter where you live, or what season it is, hikers need to take precautions against the hazards of the sun’s rays. Overexposure can leave you fatigued, dehydrated, and painfully burned. A combination of a hat, sunglasses, sunblock and the right clothing can keep you properly protected from the dangers of too much sun.

    It’s important to be extra sun-savvy when hiking in high altitudes, long stretches of un-shaded or reflective terrain(on sand dunes or near water, for example), and when the sun is at its most intense—roughly between the hours of 10 and 2.

    9. Flashlight

    Although you may have no intention to stick around on the trail past sunset, it’s still a good idea to carry a flashlight or headlamp every time you head out for a hike. It’s easy to underestimate just how long a particular hike might take, and you might find yourself scrambling down the mountain as dusk approaches. Without a light source, you’re far more likely to lose your way, take a fall, or worse, panic.

    Many seasoned hikers have stories about getting stuck on the trail after dark. And most will tell you that packing a flashlight is a classic case of “better safe than sorry.”

    Another of the ten essentials for hikers: a flashlight or headlampIt’s easy to bring one with you. A light can be inexpensive, lightweight, and—if you bring along a set of extra batteries—pretty reliable. Headlamps are now more popular than ever. They’re just as good (or better) than regular flashlights, and they have the added benefit of allowing hands-free illumination.

    Because of vastly improved battery technology and capacity, as well as compact and powerful electronics, the flashlight is one “essential” that’s been greatly improved over the years.

    Be sure the flashlight selected throws a strong enough beam to light up a trail in total darkness. Check with store clerks (or read-up online) about beam-strength. Many cheaper lights may be great for nighttime reading, but won’t help you navigate a dark trail. Some lights, boast a high-intensity beam that can adjust from “spot” to “flood”, or from a bright, focused point of light to a wider, slightly dimmer beam—kind of like the zoom lens on a camera. All of the best ones are waterproof. So if you get stuck in the dark when it’s raining, you’ll be able to find your way.

    10. Matches and Fire-starter

    The traditional fire-starter is foolproof kindling for starting emergency fires in the wilderness.

    More often these days a strike fire starter has and alloy rod and a stainless steel striker that produces a very high temperature spark.Another of the ten essentials for hikers: waterproof matches

    Then of course, there is,  a box of matches. It’s best to buy the waterproof or “stormproof” variety for trips on the trail.

     

  • Kinds of Hiking Trails

    Kinds of Hiking Trails

    Hiking from A to Z with kinds of hiking trailsHikers might be surprised as non-hikers to learn that there are more than two dozen different kinds of hiking trails. Many of the terms will be familiar to the veteran hiker while a few are terms only land use planners could love.

    Over the years I’ve used most of the terms for the kinds of hiking trails in my writing. Enjoy this list of the kinds of hiking trails excerpted from my hiker’s dictionary: Hiking from A to Z: A Dictionary of Words and Terms Used by Hikers.

    Kinds of Hiking Trails:

    access trail: Any trail that connects the main trail to a town, road, or another trail system.

    backcountry trail: A primitive trail (can be open to motorized or nonmotorized users) in an area where there are no maintained roads or permanent buildings.

    connecting or side trail: Provides additional points of access to major trails—in particular the nation’s national recreation, scenic, or historic trails per the National Trails System Act.

    destination trail: A trail that connects two distinct points (a trailhead and a point of interest) the destination. The trail user returns by the same route.

    directional use trail: A path designed in such a way as to encourage hikers to travel in one direction.

    feeder trail: A trail designed to connect local facilities, neighborhoods, campgrounds, etc. to a main trail.

    extended trail: Trails over 100 miles in length (as defined in the National Trails System Act).

    hiker-biker trail: An urban paved trail designed for use by pedestrians and bicyclists.

    hiking trail: Moderate to long distance trail with the primary function of providing long-distance walking experiences of a mile or more (often much more).

    interpretive trail (nature trail): Short to moderate lengthtrail (usually ¼ mile to 1 ½ miles long) with the primary function of providing an opportunity to walk and study interesting or unusual plants or natural features at user’s pleasure. Interpretive signs or numbers corresponding to descriptions in a pamphlet often provide information about features found en route.

    fire road: Unimproved dirt road that allows fire fighting and ranger vehicles access to the backcountry.

    frontcountry trail: Less emphasis is put on minimizing contact with signs of the civilized world. The main objective is to provide enjoyable trail experiences within the vicinity of developed areas by utilizing the scenic and interpretative features of semi-urban, rural, and natural environments.

    long distance trail: In general a trail best characterized by length (more than 50 miles), linearity (follows a linear feature), and diversity (geographic and political).

    loop trail: Trail designed so that the route is a closed circuit connecting a number of points of interest, giving hikers the option of not traveling the same section of trail more than once on a trip.

    multiple-use (multi-use) trail: A trail that permits more than one user group at a time (equestrian, hiker, mountain bicyclist, etc.).

    out-and-back trail: A one-way trail on which you travel to a destination then backtrack to the trailhead.

    rail-trail: A multi-purpose public path (paved or natural) created along an inactive rail corridor.

    recreation trail: A trail that is designed to provide a recreational experience.

    side trail: A dead-end trail that leads to features near the main trail.

    single-track trail: A trail only wide enough for one user to travel. Requires one user to yield the trail to allow another user to pass.

    single-use trail: One that is designed and constructed for only one intended use (i.e. hiking only).

    spur trail: A trail that leads from primary, secondary, or main trails to points of interest such viewpoints and campsites.

    trail: Route on land with protected status and public access for recreation or transportation purposes such as walking, jogging, hiking, bicycling, horseback riding, mountain biking, and backpacking.

    way trail (social trail): Unplanned/unauthorized trail that develops informally from use and not designated or maintained by a governmental agency. A good way trail might lead to a pleasant off-the-main trail surprise; a bad way trail is one made by hikers who cut switchbacks.

  • Choosing a Difficulty Level for Your Hike

    Choosing a Difficulty Level for Your Hike

    Choosing a Difficulty Level for your hike is a key to wise hike planning. Easy? Moderate? Difficult? A trail’s degree of difficulty—also called its difficulty level or difficulty rating—can greatly vary hiking time. Good hike planning means choosing a hike for your abilities and for the amount of time you have to spend on the trail.

    Park agencies and guidebook writers often assist hikers out by rating the degree of challenge a trail presents to the average hiker. Of course the “average” hiker varies widely as does the average hiker’s skills, experience and conditioning. No matter how skilled the trail-evaluator, “degree of difficulty” for a particular hike or trail is inevitably subjective.

    difficulty level explained
    A more lyrical way to describe a hike’s difficulty level: “Trail Beyond Here is Steeper But Very Scenic”

    A path’s elevation gain and loss, exposure to elements, steepness and the natural obstacles a hiker encounters along the way (boulder field, six creek crossings, etc.) figure prominently in the hike difficulty equation, too. High or low temperatures climatic conditions also influence a hike’s difficulty rating.

    During my many years as the Los Angeles Times hiking columnist, I’ve rated hikes with a modified easy-moderate-difficult system.

    My Hike Difficulty Level Rating:

    Easy Less than 5 miles with an elevation gain of less than 700 to 800 feet. An easy day hike is suitable for beginners and children.
    Moderate 5 to 10 miles with less than 2,000 feet of elevation gain. You should be reasonably fit for these.
    Difficult 10 miles or more, and those with more than a 2,000-foot elevation gain.

    U.S. Forest Service Difficulty Level Ranking:

    The U.S. Forest Service uses a Level of Difficulty system that seem to rate the hiker as much as the hike:

    Easiest A trail requiring limited skill with little challenge to travel.
    More difficult A trail requiring some skill and challenge to travel.
    Most difficult A trail requiring a high degree of skill and challenge to travel. Such a hike may be at high altitude, be extremely rugged or have a major elevation gain.

    By all means, challenge yourself with a moderately difficult or difficult hike. In fact, in order to reach some scenic treasures by trail you might need to take a hike that’s a real “butt-kicker,” a term used by some hikers I know but rarely used on official hike difficulty ratings.

    Choose the hike that’s right for you and hit the trail to fun and adventure.

    Hike on.
    John McKinney

    P.S. No matter how difficult the hike is, you can always wear great gear. Check out our T-Shirts!

  • Hike for Good Health

    Hike for Good Health

    The idea of a hike for good health has been around a long time. From William Wordsworth’s poetry to the Boy Scout Hiking merit badge pamphlet, tramping through the countryside has long been considered a tonic for good health.

    Millions of Americans who like to hike believe that hiking contributes to good physical and mental health. And yet, until recently, nearly all evidence offered for the benefits of taking a hike was anecdotal and very little hiking-specific scientific research supported that belief.

    hike for good healthAustrian researchers conducted studies  demonstrating that different types of hiking have different influences on the fats and sugars in the blood. For the study, one group hiked up a ski resort mountain in the Alps and descended by cable car, while the other group rode the cable car up, and hiked down. After two months of hiking, the groups switched hiking programs and repeated the experiment.

    As expected, hiking uphill proved to be a great workout and provided measurable health benefits. Unexpectedly, researchers from the Vorarlberg Institute for Vascular Investigation and Treatment discovered that hiking downhill also has unique benefits.

    Both uphill and downhill hiking reduced LDL (“bad”) cholesterol. Only hiking uphill reduced triglyceride levels. The study’s surprise finding was that hiking downhill was nearly twice as effective as uphill hiking at removing blood sugars and improving glucose tolerance. A second study of uphill/downhill hiking yielded  similar results.

    A study commissioned by Mind, a leading British mental health charity, suggests hiking contributes to improved mental and emotional health. Researchers from the University of Essex compared the benefits of hiking a trail through the woods and around a lake in a nature park vs. walking in an indoor shopping center on people affected by depression. They found that the hikers realized far greater benefits than the mall-walkers; in fact, taking a hike in the countryside reduces depression whereas walking in a shopping center increases depression.

    Results from the 2007 study showed that 71 per cent reported decreased levels of depression after hiking while 22 percent of participants felt their depression increased after walking through an indoor shopping center. Ninety percent reported their self-esteem increased after the nature hike while 44 percent reported decreased self-esteem after walking around the shopping center. Eighty-eight percent of people reported improved mood after hiking while 44.5 per cent of people reported feeling in a worse mood after the shopping center walk.

    The American Hiking Society, a Washington D.C. based nonprofit that promotes hiking, produces a widely circulated fact sheet, “Health Benefits of Hiking” that relies on studies, mostly of walking, made by the august American Diabetes, American Heart, and American Lung associations to make the case. Hiking-specific research is likely to be of more value in linking hiking and good health than the general “Exercise is Good for You” studies long used by AHS and other advocacy groups, hiking experts say.

    Hike for Good Health Is Catching On

    Whether or not the latest research is influencing public opinion, hiking for health appears to be an idea whose time has come. The message is on cereal boxes and granola bar wrappers and a popular subject in Prevention, and many other women’s and health magazines. Glamour.com and Self.com even feature a Hiking Activity Calculator. Enter your weight, duration of your hike, the kind of hiking you’re doing (backpacking, climbing hills, etc.) and learn how many calories you blast on the trail. And from the Devon Hiking Spa in Tucson, Arizona to the New Life Hiking Spa in Killington, Vermont, hiking spas are very popular these days with those who find combining hiking with all the usual health-resort activities makes for a stress-reducing, fitness building holiday.

    I’ve long observed hikers routinely making the connections between nature, themselves and good health. We can be pleased that the researchers are making the same connections.

    Hike On,
    John McKinney

    P.S. Interested in more hiking health tips? Check out my Hike for Health and Fitness: Slim Down, Shape Up, and Reconnect with Nature

  • Hiking with Companions: Choose Wisely

    Hiking with Companions: Choose Wisely

    Hikers have a broad range of abilities, interests and enthusiasms. The company they choose to keep on the trail reflects that diversity. Hiking with companions has so much to offer.

    If you’re accountable to someone other than yourself, you’re more apt to walk the walk. When you’re facing an early-morning start, weather that’s hot and humid or cold and rainy, general malaise or low spirits, having someone you can depend on-or who depends on you-makes a difference.

    Making an appointment with someone to take a hike, keeps you accountable for actually doing the hike. All too often in our busy lives we give up what’s not critical to our work or family responsibilities, and cancel something like hiking with companions because it has no immediate benefit or practical purpose that we can see. (I understand this attitude-and have struggled with it myself. However I hope 25 years of my speaking out refutes the notion that there’s more to hiking than putting one foot in front of another.)

    hiking with companions
    These gals have been hiking together for 25 years, they told me on the way to Rainbow Falls in Devils Postpile National Monument.

    I’m convinced men and women are wired differently. Women can talk on the trail AND observe the scenery, while enjoying every moment of the hike. Women multitask, even on a hike.

    Contrary to the teasing we get, men can walk and talk at the same time, though men also like to hike along in what I call companionable silence – together, yet a little separate, wordlessly enjoying the presence of another while simultaneously appreciating being alone with one’s own thoughts, too. Men without women have been known to go primal on the trail, enjoying the simple pleasures of sweating, scratching and burping…

    Hiking with Companions: How to Choose

    Finding a hiking companion means finding the right companion. Look first for a hiking companion toward your spouse, another family member or a friend. One presumes you have ready access to these individuals and have something in common with them. Time on the trail can enhance your relationships. Hiking offers a great opportunity to spend time with someone you care about.

    Choose your companion carefully. Not every city friend is a good trail buddy. For truly happy trails, a good hiking companion should share the same fitness goals, pace, and nature appreciation orientation as you.

    Hike on.
    John McKinney

    P.S. Sometimes hiking with companions involves wearing matching (or coordinating) gear. Check out our great gear HERE

     

     

  • Hiking Improves Mental Health

    Hiking Improves Mental Health

    Hiking improves mental health and is a “stress-buster,” a recent large-scale study suggests.

    Researchers observed members of England’s Walking for Health program on the trail and found that group nature walks are linked with significantly lower depression, less perceived stress and enhanced mental health and well-being. Results of the study, conducted by the University of Michigan, in partnership with universities in England appear in a special issue of Ecopsychology devoted to ‘Ecopsychology and Public Health’.

    England's Walk for Health program encourages mental health
    England’s Walk for Health program boasts 70,000 active nature walkers. (courtesy Walk for Health)

    Researchers evaluated about 2,000 participants from the Walking for Health program, an organization that helps conduct nearly 3,000 walks per week across England. Findings suggest nature walks are a powerful, if underutilized “stress buster.” Not only do such walks elevate mood, but they may also contribute to alleviating more serious conditions such as depression.

    University of Michigan researchers have been working a long time in this field, particularly in the field of Attention Restoration Theory (ART), which posits that a walk in the woods helps re-focus the mind and revive the spirit. And England with its long embrace of the restorative value of walks in nature has always been on the forefront of recognizing how hiking improves move and relieves depression. I summarize the studies that show how hiking is good for you in my pocket guide, HIKE for Health and Fitness.

    It was the very size of this latest study of Walking for Health program participants that caught my eye.

    “We hear people say they feel better after a walk or going outside but there haven’t been many studies of this large size to support the conclusion that these behaviors actually improve your mental health and well-being,” says senior author of the study, Sara Warber, M.D., associate professor of family medicine at the University of Michigan Medical School and member of the Institute for Healthcare Policy and Innovation.

    Proven Mental Health Improvements

    Turns out time on the nature trail is especially beneficial for people who had recently experienced such stressful life events such as marital troubles, a serious illness or unemployment. Those under high stress especially saw a mood boost after their walks with companions in the great outdoors.

    “Group walks in local natural environments may make a potentially important contribution to public health and be beneficial in helping people cope with stress and experience improved emotions,” adds Dr. Warber.

    Given the increase in mental health challenges and physical inactivity in the modern world, a walk in nature might be just what the doctor ordered. And now science confirms common sense: Taking a hike is an enjoyable and accessible way for people to improve their physical and mental wellbeing.

    Hike On.

    John McKinney
    The Trailmaster

  • Trail Sign Language

    Trail Sign Language

    A trail sign is a board or a post of wood, metal or some kind of synthetic material that displays written, pictorial or symbolic information about the trail and/or the surrounding area.

    Follow the Backbone Trail to Sandstone Peak, high point of the Santa Monica Mountains.
    Follow the Backbone Trail to Sandstone Peak, high point of the Santa Monica Mountains.

    A good trail sign boosts a hiker’s safety and peace of mind. An unclear or misleading sign can stress, mislead, even endanger a hiker. A bad sign is worse than no sign at all.

    To most hikers, a sign is a sign is a sign, but others in the field-trail builders, park designers, pathway policy wonks-distinguish among five different kinds of signs, each having a distinct purpose.

    Types of Trail Signs

    Directional Signs help the hiker navigate from Point A to Point B. They provide the names of points-of-interest or destinations, as well as the mileage to those destinations. The way mileage is expressed varies by park agency and geography.

    Older signs tend to express mileage in fractions (Deer Meadow 2 ¼) while newer ones use decimals and tenths (Deer Meadow 2.2). When fractions are used, quarter-mile increments are usually the smallest trail measurement, though occasionally eighths and even tenths are used. When trail distances are expressed with decimals, the smallest measure is usually 0.1 (one-tenth of a mile), though a few signs use one-hundredth of a mile increment (Deer Meadow 2.25).

    Cautionary Signs warn of potential trail hazards such as poison ivy, bears or errant golf balls.

    Regulatory Signs are the do-this and don’t-do-that placards that encourage certain behaviors (Obtain Wilderness Permit) and discourage others (No Bicycle Riding).

    Interpretive Signs explain a natural or historical site (World’s Tallest Lodgepole Pine, Three-Fingered Jack’s Cabin) along the trail or near it.

    Trail Sign with a Trio of "Nos": no dogs, no campfires, no camping.
    Trail Sign with a Trio of “Nos”: no dogs, no campfires, no camping.

    Objective Signs give information about trail conditions (Trail not Maintained) including the type of trail surface or warn about obstacles (Bridge Out, 1.5 miles).

    Cosmic Signs are definitely not yet acknowledged by park official and sign-makers, but I’d like to see them added.

    If, for example, lightning strikes a tree in front of you, that’s the universe telling you to get off the mountain. Cosmic Signs can also arise from cosmic thoughts and be put on signs, just like mileage markers. God, Mother Nature, great authors and poets often provide inspiration for cosmic signs.

    Hike On.
    John McKinney,
    The Trailmaster

    P.S. Interested in more hiking terms? Check out Hiking from A to Z: A Dictionary of Words and Terms Used by Hikers

  • Trail Builders: Art and Science

    Trail Builders: Art and Science

    Let us now acknowledge trail builders, of this generation, generations past and generations to come. Not all hikers appreciate the trail at their feet—but to my way of thinking, they should. Trails are a thing of beauty and a joy to behold, especially considering the time, effort, expense and, increasingly, the mastery of bureaucracy required to build one these days.

    The trail-builder’s art—and it is an art as well as a science—is vastly under-appreciated, even by seasoned hikers.

    Check out my video, excerpted from the pilot of “Hike On” a TV series about hiking The Trailmaster is developing for California public television:

    Trail builders themselves, most volunteer, some professional, are very special, dedicated people. I’ve watched trail builder Ron Webster practice his craft all over the mountains of Southern California for decades, and come to admire what he does, and the kind of dedication required, and the kind of person he is for making trail work a major part of his life’s work.

    Master Trail Builder Ron Webster and his youthful trail crews worked on the Backbone and many other trails in the Santa Monica Mountains.
    Master Trail Builder Ron Webster and his youthful trail crews worked on the Backbone and many other trails in the Santa Monica Mountains.

    Webster brings solid contractual and people skills to the job, including the ability to do cost-breakdowns and construction estimates for trails, and to manage crews from a diversity of backgrounds. He’s good at working with trail crews composed of at-risk youth, at teaching young men and women to be part of a team, to take pride in their work and to master

    I particularly admire how the master trail builder designs the route for a trail. After spending many, many hours on the slopes to be crossed by a new trail, Webster goes into what he calls “Alignment” in which he envisions the trail upon the mountain. It’s a combination of a Zen state and a construction blueprint.

    Modern Trail Builders

    Some modern day trail builders have a philosophic approach as they plan and construct the way. “A trail route is not a route from here to there. It is a place to reconnect,” states Robert Searns, founding owner of Urban Edges, Inc., a planning and development firm based in Denver, Colorado.

    “In building trails, we need to think about the trail experience,” Searns explains. “What does the trail look like? What does it smell like, taste and sound like? Does the experience challenge the mind? Does it touch a chord that resonates the soul? A good trail will do that.”

    I love a hand-built trail, one that goes easy on the land, one that seems almost as much a part of the geography as a streambed. A good trail is like a good guide, subtly pointing things out and picking the very best route from place to place.

    Hike On.
    John McKinney
    The Trailmaster

  • Hiking in Hot Weather

    Hiking in Hot Weather

    Hot and bothered after a mid-day hike?

    Well, it’s no wonder.

    Recent studies have shown that the optimum temperature range for long-distance walks or hikes is 50 to 55 degrees F. Above this range is considered hiking in hot weather, when a hiker’s performance degrades as much as two percent for every five-degree increase in temperature.

    Broad-brimmed hats help hikers keep a cool head in hot weather.
    Broad-brimmed hats help hikers keep a cool head when hiking in hot weather.

    As temperatures rise, hikers must adjust their routine. Too much sun, too much hiking and too little fluid intake can make even a strong hiker an accident waiting to happen. Heat cramps, heat exhaustion and heat stroke can result. A hike near home can be just as deadly as a trek across Death Valley, but heat illnesses and deaths are preventable by taking the right precautions.

    The main environmental factors contributing heat-related illnesses are temperatures above 90 degrees F., humidity above 80 percent and sunlight exposure (partial to full) and dehydration.

    Of course, “Wait ‘til it cools off” is always the best advice for the hiker contemplating a hike in the heat. But some hikers like it hot and, if you’re determined to hit the trail in the heat, you must take the right precautions.

    Tips for Hiking in Hot Weather

    • Time your hike for the cool of the day—early morning is best, late evening second best. Avoid midday when the sun’s rays are directly overhead, and late afternoon when the earth has absorbed the sun’s rays but the heat hasn’t dissipated at all.
    • Wear a hat. A baseball cap will do, but a better bet is an expedition-type hat that has protective flaps to cover the neck. Another style is the wide-brimmed bucket hat; again, don’t worry about looking geeky on the trail.
    • Apply sunblock on all exposed skin. Read the product directions: some varieties of sunblock need to be put on some time before exposure in order to be effective.
    • Wear loose fitting, light-colored, lightweight clothing.
    • Carry—and drink—lots of water.

  • HIKE Southern California, A Day Hiker’s Guide

    Discover the Best Day Hikes in Southern California!  Hiking Expert John McKinney Connects Us with SoCal’s Most  Inspiring Trails with His Classic Guide HIKE Southern California Hike Southern California News Release

    Continuing his 30-year effort to share the region’s natural treasures with residents and visitors, John McKinney is pleased to announce publication of a new edition of the classic HIKE Southern California: A Day Hiker’s Guide. From Lost Palms Oasis to the HOLLYWOOD Sign to the top of Mt. Baldy, you’re guaranteed to find a hike you’ll like in this popular collection featuring updates of classic trails and 25 new hikes.

    Southern California Has so much to Offer

    “Other regions of the country have high peaks, pine forests, vast deserts and lovely shorelines, but only Southern California has all these environments,” explains McKinney, aka The Trailmaster. “And four-season hiking, too!”

    From waterfalls to wildflowers to wilderness areas, enjoy a diversity of hikes in: Santa Barbara & Ojai , Orange County, Griffith Park, Catalina Island, Palm Springs, Joshua Tree National Park, San Gabriel Mountains, San Bernardino Mountains, Santa Monica Mountains, San Jacinto Mountains

    Hike Southern California: A Day Hiker's Guide
    Hike Southern California: A Day Hiker’s Guide

    This 336-page book comes complete with The Trailmaster’s colorful stories and easy-to-follow maps. Take a water bottle, trail snack and this guide and:

    • Chill-out in Cold Spring Canyon, Icehouse Canyon and Winter Creek. Cool-off at Eaton Falls, Seven Falls and Holy Jim Falls.
    • Climb Mt. San Gorgonio, Mt. San Jacinto and Saddleback Peak. Get grand metropolitan vistas from atop Echo Mountain, Mt. Hollywood and Inspiration Point.
    • Hike to dozens of classic and contemporary film locations including Shangri-La in Ojai, the M*A*S*H site along Malibu Creek, and to the Planet of the Apes at Point Dume.

    “While trails and this guide have changed greatly over the years, my mission to inspire readers to take a hike in this wonderful land we call Southern California has not,” declares McKinney. “Reconnect with nature and have a wonderful time on the trail.”

    HIKE Southern California ($17.95) and TheTrailmaster hiking guides are available HERE. For more information about books and talks by John McKinney or interview requests, contact Cheri@TheTrailmaster.com, or call 805-845-7102.

    About the Author: John McKinney, aka The Trailmaster, is the author of 30 books and a thousand articles about hiking. A passionate advocate for hiking and reconnecting with nature, John shares his expertise on radio, TV, online, and as a public speaker.