DIET | DETECTIVE^®

Whether you're aching to get away from the hustle and bustle of civilization, or you'd like to turn your walking routine up a notch by adding the challenge of new terrain, hiking is the answer. Before you strap on that pack, here are some tips from Nottingham on how to prepare for your great wilderness adventure.

1. Choose a location. Determine where you want to hike and then call the United States Forest Service or United States Parks Service (in the Yellow Pages or on the Internet) to get detailed information about the parks and hiking trails in that area. Finding out the average amount of time it takes to cover the park's beginner trails or loops prior to your trip is also a good idea. Nottingham suggests taking a loop, since it'll allow you to enjoy new scenery throughout your trek, because you won't have to backtrack. Another good reason to plan ahead: Safety. You'll be able to tell a friend or relative the exact route you'll be taking in case of an emergency.

2. Condition your body. Just as you wouldn't attempt a marathon without putting in some training time, likewise you shouldn't go on a hike without doing some muscle conditioning and cardiovascular workouts. For a half-day mountain hike (about 4 to 5 hours), Nottingham recommends training on a stairclimber for 30 minutes, three to four times a week, for at least two weeks. The machine simulates the range of motion you may use while hiking. Also, practice stair-climbing without holding onto the handrails-it'll help improve your balance and coordination on the trails.

3. Outfit yourself with the proper footwear. When shopping, your best bet is to go to a sporting-goods store that has a terrain ramp so you can test your boots on an incline. You'll want to make sure your feet don't slide all the way forward inside your boots when you're walking downhill, which can jam your toes and create circulation problems. Spring for a pair of lightweight hiking boots with heavy-duty tread. The fit should be snug enough so that your feet feel cradled-not cut off from blood circulation. Once you have your boots, break them in right away by wearing them as often as possible for short periods of time.

4. Be prepared. Nottingham suggests that if you're going for a day hike you carry a fanny pack that contains a filled water bottle, light snacks (such as granola bars, fresh fruit and trail mix), sunblock, bug spray, sunglasses and Second Skin or Band-Aids for blister protection. You've no need to bring along a heavy pack, which can strain your neck and back. Also, check the weather forecast the day of your planned hike, and carry a folded lightweight rain poncho if you think you might get caught in a downpour.

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