Step 1: Choose an Appropriate Hike
"Choose a hike based on your cardiovascular fitness," recommends Greg Auch, back country education coordinator for the Appalachian Mountain Club. "If you've hiked before, consider the nature of that hike and how you felt. Then consult a trail guide." With detailed descriptions of trails, including distance, altitude, difficulty, and estimated time to complete the hike, trail guides are the best resources for hiking information.

"Over moderate terrain," explains Auch, "the average person can cover about two miles per hour. In addition, every 1000 feet of elevation equals another hour of walking time. Keep this in mind as you decide how long, how far, and how high you'd like to hike."

Step 2: Fill Your Pack
For any alpine excursion, carry a daypack – a lightweight backpack – filled with these essentials:

Trail guide, compass, and map – Learn how to use them before heading out; some outdoor stores offer short courses on using maps and compasses.

Water – "Ideally, you should drink a quart of water per hour, especially at high elevations," says Reid. "This amount of water is pretty heavy, so carry two quarts plus water purification supplies, such as a filter or iodine tablets, then you can refill at streams along the way."

Food – Choose high-energy goodies that won't disintegrate on the trail: energy bars, granola, bagels, pita bread, candy bars, oranges, apples, and raisins.

First aid kit – In a waterproof container, stash some antibiotic ointment, band aids, moleskin and an ace bandage.

Flashlight, waterproof matches – In case sunset sneaks up on you.

Sunscreen – The thinner air at high elevations offers less protection from the sun's rays, so wear sunscreen year round.

Raingear – All St. Louisans know that the weather is completely unpredictable – be prepared.

Step 3: Dress Appropriately
Running shoes will work, but a sturdy pair of waterproof hiking boots are a great idea.  A nice, thick pair (or two) of comfy socks can also make the hiking experience a little more enjoyable. 

Step 4: Stay on Track
Now that you're ready to head off into the wilderness, be sure to stay on the trail. And always have your trail map handy.

Whenever possible, hike with other people. Allow the slowest person in your group to set the pace, especially if kids have come along, and take frequent breaks for water, snacks, and rest.

Step 5: Stay Healthy
Hiking requires the same cardiovascular fitness that running, cycling, and other endurance sports demand, but relies on different muscle groups, which can leave you aching in unfamiliar places.

Dehydration
To avoid the headache, fatigue, irritability, and dizziness that accompanies dehydration, drink plenty of water before, during, and after your hike.

Step 6: Be Alert for Critters
Consult your trail guide to learn which animals you may meet along your trek, and check with the local ranger to find out if there are any special rules you need to follow.

Insects
Bring along bug spray and insect repellent, especially in the summer when the mosquitoes run rampant.

Happy Trails
By following these steps, you'll be prepared to enjoy your time in the woods. To help preserve the woods for others, follow the rules of low-impact hiking: leave only footprints, take only memories, and kill only time.

Where can you go hiking in St. Louis?  Check out these trails right in your own backyard!

August A. Busch Memorial Conservation Area    
Busch Conservation Area, a diverse landscape with easy trails that explore a wide variety of habitats, is an excellent hiking destination for novice hikers and families.
Wentzville, MO - Hiking - 5.3 miles    

Babler State Park     
Nestled against suburban St. Louis, Babler State Park is perfect for early morning trail runs before your workday begins and ideal for evening getaway hikes to unwind from a stressful day.
Wildwood, MO - Hiking - 17.5 miles

Castlewood State Park     
While exploring Castlewood State Park’s trails you’ll hike through lush, flower-decorated bottomlands, admire panoramic views from bluffs towering above the Meramec River, and wander past ruins. 
Eureka, MO - Hiking - 13 miles    

Chubb Trail     
The Chubb Trail and its companion paths offer everything a good hike should have—challenging climbs and descents from windy ridges and cool, calm hollows, to easy meanders next to the Meramec River.
Eureka, MO - Hiking - 12 miles

Cliff Cave County Park    
With its extensive network of short trails, Cliff Cave is an excellent place for quick evening hikes. You’ll wander past sinkholes, a small lake, and admire the Mississippi River from a scenic bluff.
Arnold, MO - Hiking - 5 miles    

Cuivre River State Park    
In Cuivre River State Park’s 6,394 acres of rugged, Ozark-like terrain, you can explore 38 miles of trail with loop hikes ranging from 1 to 8 miles in length.
Troy, MO - Hiking - 38 miles

Engelmann Woods Natural Area    
Engelmann Woods is a wonderful short hike through deep woods comprising one of Missouri’s few remaining old-growth forest landscapes.
Saint Albans, MO - Hiking - 2 miles    

Forest 44 Conservation Area    
In Forest 44 Conservation Area you’ll be mystified by the “losing stream,” a creek that disappears beneath a rock layer, only to emerge as a spring several hundred yards downstream.
Valley Park, MO - Hiking - 12 miles    

Graham Cave State Park    
Graham Cave, a deep overhang beneath a massive rock dome, sheltered prehistoric Americans who once hunted along the Loutre River valley.
Danville, MO - Hiking - 4 miles    

Green Rock Trail     
In its scenic wanderings over the rugged, wooded hills of southwest St. Louis County, the Green Rock Trail introduces you to three of the metro area’s outstanding natural areas.
Wildwood, MO - Hiking - 10 miles  

Greensfelder County Park    
The metro area is rapidly growing around this pretty green space, but it feels as wild as ever. Hiking is just one way to explore Greensfelder’s forested hills.
Eureka, MO - Hiking - 15 miles    

Hilda Young Conservation Area    
Explorations of Hilda Young Conservation Area will treat you to brushy meadows, grassy fields, breezy hilltop pine groves, and exquisite cascades and waterfalls along the tributary streams of LaBarque...
Eureka, MO - Hiking - 3 miles    

Howell Island Conservation Area     
Howell Island is an easy hike on an isolated 2,500-acre island in the Missouri River. Its varied habitats make it a wonderful place for birding, wildlife watching, and wildflower walks.
Wildwood, MO - Hiking - 7 miles    

Klondike Park    
Opened in 2003, Klondike Park wis a scenic jewel in St. Charles County’s rapidly expanding park system.
Augusta, MO - Hiking - 2 miles    

Lewis and Clark Trail     
The Lewis and Clark Trail is the favorite of many hikers in the greater St. Louis area. Though it’s next to the big city, hiking here feels like being deep in the Ozarks.
Wentzville, MO - Hiking - 8.2 miles

Little Creek Nature Area    
Little Creek Nature Area features a beautiful network of trails built and maintained by the students and teachers of the Ferguson-Florissant School District.
Florissant, MO - Hiking - 3 miles    

Lone Elk County Park     
While exploring Lone Elk Park on the White Bison Trail you’ll probably hike right past the park’s elk and deer herds, and in the neighboring World Bird Sanctuary you’ll see eagles, owls, and many other interesting species.
Fenton, MO - Hiking - 3.25 miles    

Lost Valley Trail     
Wandering through the quiet hideaway of Lost Valley you’ll follow scenic, meandering Little Femme Osage Creek, hike past a crystal-clear spring and admire a manmade pond enlarged by beavers.
Weldon Spring, MO - Hiking - 8 miles    

Matson Hill Park    
Built by the Gateway Off-Road Cyclists, the Matson Hill Trail was opened in June of 2002.This well-designed and graded trail is open for hikers, too, and explores deep forests and shady hollows. 
Matson, MO - Hiking - 2.75 miles    

Powder Valley Nature Center     
Short, easy trails, excellent interpretive displays, and an awesome nature center make Powder Valley the perfect place for outdoor enthusiasts of all ages to explore and learn about the natural world.
Kirkwood, MO - Hiking - 2.2 miles 

back to fitness articles