Pagei

Walking
OUTDOORPURSUITSSERIES

RuthRudner

HumanKinetics

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LibraryofCongressCataloginginPublicationData
Rudner,Ruth.
Walking/RuthRudner.
p.cm.(Outdoorpursuitsseries)
Includesindex.
ISBN0873226682(pbk.)
1.WalkingHandbooks,manuals,etc.2.HikingHandbooks,
manuals,etc.I.Title.II.Series.
GV199.5.R831996
796.51dc20951520
CIP

ISBN:0873226682

Copyright1996byHumanKineticsPublishers,Inc.

Allrightsreserved.Exceptforuseinareview,thereproductionorutilizationofthisworkinanyformorbyanyelectronic,mechanical,orothermeans,nowknownor
hereafterinvented,includingxerography,photocopying,andrecording,andinanyinformationstorageandretrievalsystem,isforbiddenwithoutthewrittenpermission
ofthepublisher.

SeriesEditorandDevelopmentalEditor:HollyGillyAssistantEditor:KirbyMittelmeierCopyeditor:JohnWentworthProofreader:JimBurnsPhoto
Editor:BoydLaFoonIndex:JoanGriffittsTypesetter:RubyZimmermanTextDesigner:KeithBlombergLayoutArtist:StuartCartwrightCover
Designer:JackDavisCoverPhoto:LarryPierce/FStockIllustrator:ThomasBradleyIllustration&Design

HumanKineticsbooksareavailableatspecialdiscountsforbulkpurchase.Specialeditionsorbookexcerptscanalsobecreatedtospecification.Fordetails,contact
theSpecialSalesManageratHumanKinetics.

PrintedinHongKong10987654321

HumanKineticsP.O.Box5076,Champaign,IL61825507618007474457

Canada:HumanKinetics,Box24040,Windsor,ONN8Y4Y918004657301(inCanadaonly)

Europe:HumanKinetics,P.O.BoxIW14,LeedsLS166TR,UnitedKingdom(44)1132781708

Australia:HumanKinetics,2IngridStreet,Clapham5062,SouthAustralia(08)3713755

NewZealand:HumanKinetics,P.O.Box105231,Auckland1(09)5233462

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Contents

Chapter1 1
GoingWalking

WhatTypeofWalkingInterestsYou? 3

GettingStarted 6

OnYourWay 10

Chapter2 13
WalkingApparel

GettingDressed 14

KindsofShoes 16

Socks 21

Chapter3 25
WalkingCorrectly

It'sNatural 27

WalkingWithChildren 29

PackingforaDayOuting 31

WatchingWildlife 32

DevelopinganEnvironmentalAwareness 34

Chapter4 35
WalkingFitnessandSafety

PacingYourself 36

GettingYourBodyReady 38

GettingIntense 44

WalkingSafely 45

Chapter5 55
TheBestPlacestoWalk

TravelReadyforAnything 64

WalkingtheU.S. 64

CanadianTrails 82

BritishPathways 86

WanderingWesternEurope 89

TrampingDownUnder 94

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Chapter6 101
PursuingWalkingFurther

BackcountryandAdventureWalking 102

SpeedwalkingandRacewalking 104

WatchingBirds 104

Orienteering 106

President'sCertificate 106

APassionforWalking 108

Appendix 111
ForMoreInformation

NationalTouristOffices 111

ForInformationAboutClubsSponsoringTripsforWalkers 114

InterestingReadingforWalkers 115

Index 117

AbouttheAuthor 121

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1
GoingWalking
OnebrightautumnSundayafternoon,IleftthevillageofIgls,acoupleofmilesfromandathousandfeetaboveInnsbruckintheAustrianTyrol,togoforawalk.
Theairwascrisp,theworldshimmeringwiththegoldoflarchtreesandbirches.Theprettyforestpathwaswelltrodbyabout200yearsofwalkers.Iwasheadedfor
amountainhutafewmilesdistantforanafternooncoffeeandcake.Ontheway,Icameuponanoldwomanwalkingupthepath,holdingthehandofatinygirl.The
girlwaslittleenoughthatwalkingmusthavebeenanewactivityforher.Thetwokeptpacewithoneanother,theirfootstepsmatching.Itstruckme,inthatmoment,
thatIwasseeingtheendingandthebeginningoflifethattherhythmofageandchildhoodwereinaccordandthatallofthiswashappeningonfoot.

Walking,indeed,spansalife.Foralltheyearsofourlives,itprovidesusthesamethingitoffersintheverybeginningthepossibilityofadventureandexploration.
Walkingistheultimateactofindependence,theactivitythatallowsustooperateonourownwhetherweare2or92.

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Ifyouarereadytoleavefatherandmother,brotherandsister,andwifeandchildandfriends,andneverseethemagainifyouhavepaidyourdebts,andmadeyourwill,and
settledallyouraffairs,andareafreeman,thenyouarereadyforawalk.

HenryDavidThoreau

Walkingisanactivitythatcanspanalifetime.
PhotoNetwork/K.HolsingerMullen

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Iwasabout2yearsoldwhenIwentformyfirstrealwalk.Myfathertookmeintothewoodsattheendofourstreet,wherewewalkedalongagentlepath,thenup
whatseemedtomeahighhill.Iremembermyprideatreachingthetop.Ifeltverybig.When,ontop,wesatdowntorest,myfathertookachocolatebarfromhis
pocketandsplititinhalf.Myhalfwasasbigashis.Iunderstoodinthatmomentthatwewereequals.

Equaliswhatwalkingmakesofusall.Althoughcompetitivewalkingexists,goingforawalkisnotcompetitive.Youneedn'tbeanathleteorskilledoutdoorsperson,
undergotrainingorpurchasespecialequipment,orgotoaparticularplacetogoforawalk.Walkingisdifferentfromanyotheractivityonearththatisgoodforyouin
thatnothingatallisrequired,exceptthegoodfortunetohavelegsthatwork.

Formostofus,fewthingsaremorenaturalthanwalking.Wedonotthinkofitasatechnicaleventrequiringthesynchronizationofmanyofthebody'smorethan200
bones,over650muscles,andsome70,000miles(112,000km)ofcirculatorychannels.Towalk,wejustwalk.
Sowhenyouputonyouroldclothesandtaketotheroad,youmakeatleastarightgesture.Yougetintoyourrightplaceintheworldintherightway.Evenifyourtramping
expeditionisamerejest,ajaunt,aspree,youareapttofeelthebenefitsofgettingintoarightrelationtowardGod,Nature,andyourfellowman.Yougetintoanairthatis
refreshingandfree.Youliberateyourselffromthetacitassumptionofyoureverydaylife.

StephenGraham

WhatTypeofWalkingInterestsYou?

Thereareanynumberofwaystogoforawalk.Youcanamblealongyourway,orspeeditupandwalkforexercise.Youcanwalkforpleasure,tosightsee,torid
yourselfoftensions,tofindsolitude,togetfromoneplacetoanother,tothinkoutaproblem,todaydreamortogetfitintheeasiestpossibleway.Youcanenter
intocompetitivewalking(racewalking),fitnesswalking,distancewalking,ororienteering.Youcanbecomeahikerorbackpacker.

Walksaroundasuburbanblockordownacitystreetoftenleadtowalksinthewoodsormountainsorotherwildplaces.Ajoyforwalkingmightenticeyoutojoin
walkingclubsorgetinvolvedinorienteering,whichisnothingmorethanwalkingfrompointtopointwiththeaidofamapandcompass.Therehavebeensome
interestingexperimentslatelywithnightwalking,whichleadstoawholenewawarenessofhowyoursensesoperate.TwoNewMexicans,psychotherapistandauthor
NelsonZinkandpublisherStephenParks,writinginthefall1991issueofWholeEarthReview,

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reportedontheenhancementofalltheirsenseshearing,balance,touch,smelluponspendingtimewalkingatnight,exploringthedarkwithperipheralvision."With
thecalmofnightwalking,wediscoveredthatanxietyandfearofthedark,socommoninourculture,areeffectivelyeliminated.Fear,anxietyandevenphysicalpainare
seeminglyassociatedwithfocusedvision,whileperipheralprocessesengenderrelaxationanddelight...."

Asfordifferencesbetweenwalkingandhiking,therearenone.Becauseforsomepeoplethewordhikingimpliesawildersettingoramorechallengingpath,itmay
soundpsychologicallyeasiertosimplygoforawalk.But,infact,nomatterwhatyoucallit,theactivityisthesame.

Thedifferencebetweenawalkandahikeliesmerelyinthetrappings.
FStock/KevinSyms

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TypesofWalking

Ifyouhavebeenlivingasedentarylifebuthavenowdecidedyou'dliketodosomewalking,thethingyouneedtodoisgoforawalk.Forthevarietyofwaystowalk
tounfold,youmustsimplygetoffthecouch.

Itiswalkingitselfthatistheonlyprerequisitetofindingyourownparticularwalkingniche.

Theeasiestwaytogoforawalkissimplytogooutyourdoorandwalk.

Or,rather,theeasiestwayofgettingintothehabitofwalkingistodothat.Habit,afterall,isabouthavingthingsaseasyaspossible.Whenyouknowthewalkisjust
outyourdoor,sothatnoeffortisrequiredtogettoit,itmaybeeasiertodoitregularly.Formanypeople,exerciseofanysortisnottheproblem,buttheeffortof
gettingtotheexerciseorreadyfortheexerciseallowsthemtoputitoff.Iftheideaofwalkingisnotinitselfalluring,makedoingitaseasyonyourselfaspossible.
Thereisnothingwrongwiththis.Noexerciseisaboutsuffering.

Onceyoubecomeaconfirmedwalker,cityorsuburbanstreetsmaystillofferbotheaseandpleasureforthewalksyoudodaily.Ontheotherhand,

FINDINGYOURWALKINGNICHE

Onceyou'vedecidedtowalk,herearesomequestionsyoumightwant
toaskyourself:

Isseeingotherpeopleonmywalkapartofthepleasure?DoIwantto
interactwithothersasIwalk?AmInervousalonebutcomfortablewith
agrouporapartner?OrdoIprefersolitude?DoIwanttobealoneto
think?

DoIfeelmostcomfortableoncitystreets,countryroads,orwoodland
paths?

DoIneedscenerytomakemehappyonawalk,oristhemovementof
walkingenoughtosatisfyme?

HowmuchtimecanIgivetomywalk?HowmuchtimecanIgiveto
gettingtomywalk?

DoIneedtheedgeofcompetitiontokeepmeatanyactivity,ordoI
progressbestwithoutthatpressure?

WhatdoIwanttogetfromwalking?

CanIincorporatewalkingintomydailyroutine,suchaswalkingtoand
fromwork,ordoIneedtosetasideaspecialtime?

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whenwalkingbecomesahabit,youmaylookfornearbypathsthatofferthesoftnessofearthratherthanpavementtowalkupontheopportunitytolookatadifferent
sceneryandthechancetoobservewildlifeandthemovementofnaturethroughtimewhich,bytheway,youcandoaswellincityparksasindeepcountry.Once
youhaveeasedintowalkinginnature,youmaybegintolookforopportunitiestogofartherafield.Theseopportunitiesaboundinurbanareas(sometimeswithmore
easeofaccessibility)asmuchastheydointhecountryside.

AreYouInorOut?

Youcan,ofcourse,walkwithouteversteppingfootoutdoors.Treadmillsprovideexcellentexerciseandarenotabadideaiftheweatheristooghastlytogooutdoors
(providedyouhaveaccesstoone).Manydedicatedwalkersmoveintotheprotectionofmallswhentheweathergetstoohotortoocold,toosnowyortoowet.
Mallsfrequentlyopentheirdoorsearlyforwalkers,andmanysponsorclubsorwalkingprogramswiththecooperationoflocalhospitalsorhealthbureaus.For
informationaboutsuchprograms,callthemalloffice.Ifthereisnoofficialprogram,thereisstillnothingtostopyoufromwalkinginthemall.Youareboundtofind
otherpeopledoingthesame.

Thereareotherplaceszoosandaquariums,forinstancethatalsoopentheirdoorsearlyforindoorwalkers.Informationabouttheseisusuallyavailablefromlocal
walkingclubs.Superbplacesforindoorwalkingarelargeairports,wherewaitingforadelayedplanemaybemuchmorepleasantifyougoforawalk.

Althoughindoorwalkingissometimesadvantageous,theconcernofthisbookiswithwalkingoutdoors.Walkingoutdoorsincludesjustaboutanything.Walkingthe
dog.Walkingtowork.Walkingtothecornerstoreforacartonofmilk.Walkingvigorouslyalongcitysidewalksorthroughacityparkoraroundarunningtrack.
Walkingdownacountryroadoronawoodlandpathoralongtheseashore.Walkinginmountainsandforests.Walkingthemilesofrailroadbedsorcanaltowpaths
convertedtowalkingtrailsacrossAmerica.Forthatmatter,walkingacrossAmerica.

Youcanwalkfor20minutesoranhouroraday.Youcanwalkdayafterdayafterday.Itisallthesameactivity,justsuitedtofityourownwayoflifeandyourneed
tofeelyourbodymovethroughspaceinthewayforwhichitwascreated.

GettingStarted

Notmuchisrequiredtostartwalking.Ofprimeimportanceisthewilltogetupandwalk.You'llalsoneedacomfortablepairofshoesandashortamount

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Walkingispersonalandallowsyoutoenterinto
yoursurroundingsinthefullestpossibleway.
FStock/KristenOlenick

oftime.Anytimespentwalkingisbetterthannotime.Startgently.There'snoneedtopush.Ifyou'vebeensedentary,takewhatevertimeyouneedtobuildup
endurance.Don'tpushyourselfawayfromthepleasureofwalking,orthepleasureofagoodhabityoucanenjoyforever.Amongallthepossibilitiesforgettingand
stayingingoodphysicalcondition,walkingistheeasiestonourbodiesand,therefore,theactivitymostlikelytolastalifetime.Itwill,atthesametime,makethat
lifetimefeelbetter.

Walkingistheonlyexerciseinwhichtherateofparticipationdoesnotdeclineinthemiddleandlateryears.Infact,inonenationalsurveyreportedbyThePresident's
CouncilonPhysicalFitnessandSports,thehighestpercentageofregularwalkersforanygroup(39.4%)wasfoundamongmen65yearsofageandolder.

Walkingispersonal.Itdoesn'tmatterwhatanybodyelsesaysabouttimeanddistance,yourowntimeanddistanceareyouronlyconcern.

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WalkingClubs

Forsomepeople,exerciseiseasierifsomebodyelseorganizesit.Beingwithotherpeoplewhoaredoingthesamethingalsohelps.Evenif,somewheredownthe
road,youopttowalkalone,joiningawalkingclubcanmakestartingeasier.Aclubwillprovideyouwithinformationaboutshoesandothergearandgiveyouaccess
togoodlocalwalks.Clubsoftensponsorlocalwalkingeventsyoumightfindenjoyable.Iftheclubisconnectedwithanyofthelargerwalkingclubssuchasthe
WalkingClubAllianceorthePreventionWalkingClubitcanalsoprovideyouwithinformationaboutnationalorinternationalwalkingevents.Forinformationabout
walkingclubsoutsideoftheUnitedStates,checkwithyourlocaloutdoorshops.InAustraliasomeclubsarelistedinthetelephonedirectoryunderClubs
bushwalking.InEurope,thenationalalpineclubsareassociationsforwalkersasmuchasforclimbersandcangiveyouinformationabouttrailsandoccasional
Volksmarsches,althoughtheydonotofferregulargatheringsjusttogoforawalk.

Ifaclubinterestsyou,yourtown'sparksandrecreationdepartmentwillprobablyhaveinformationonthosethatexistinyourarea.Anothersource

Walkingclubsareagreatwaytofindoutaboutandexperiencegoodlocalwalks.
ParksCanadaLynch

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ofinformationistheWalkingClubAlliancesponsoredbyWalkingMagazine.AboutathousandclubsintheUnitedStatesandCanadaandafewonscattered
UnitedStatesmilitarybasesoutsideoftheUnitedStatesarepartofthealliance.Theclubsrunahugegamut,fromtheinformalgatheringoffivepeoplewhoget
togetheratlunchtimeforawalk,tohighlyorganizedassociationswithhundredsofmembers.Andtheyincludeeverythingcommunityclubs,corporateclubs,mall
walkers,hikers,racewalkers,motherspushingbabystrollers,andrecreationalwalkersofallsorts.Thealliancecantellyouifthereisaclubinyourarea,orhelpyou
startaclubifthereisnone.DropthemanoteatWalkingClubAlliance,WalkingInc.,911HarcourtStreet,Boston,Massachusetts02116.Tellthemwhatyour
specialinterestisrecreationalwalking,racewalking,hiking,andsoonastheremaybeseveraldifferentclubsinyourarea.

WalkingMagazinepublishesaneventscalendarineveryissue.Competitive,charitable,andfunwalkingevents,aswellasracewalkingevents,arelistedbyregion.
Theseeventsareopentoanyone,andeachlistingcarriesaphonenumberformoreinformation.(Ifyourclubwantstolistwalkingeventsinthiscalendar,information
mustbesenttothem4to6monthsinadvancetomeettheirpublishingschedule.)

Ifyoudon'trequireaclubimmediatelyathand,Preventionmagazine'swalkingclubcanstillprovideyouaframeworkforyourownwalking.Foramembershipfeeof
under$10,youreceivetheirWalker'sWorldHandbookandtheirbimonthlyWalker'sWorldNewsletter.Theclubholdsanannualwalkers'convention(theAll
AmericanWalkersRally),whichconsistsof3daysofseminarsledbywalking,health,andnutritionexpertsachancetolookatwalkingrelatedproductsandalotof
walks.Formoreinformation,writetoPreventionWalkingClub,33EastMinorStreet,Emmaus,Pennsylvania18098.

Traveling

Manycitieshavedrawnupspecificwalkingtoursoftheirhistoricdistrictsandotherareasofspecialinterest.Routemapsareusuallyavailablefromthecity'schamber
ofcommerce(orthetouristofficeinEuropean,Australian,orNewZealandcities)oringuidebooksavailableincitybookstores.

Commercialoutfitsspecializeinwalkingtoursofalllevels.Theymaytourcities,ancientruins,parks,orHimalayanpeaks.Theymaytakeyoufrominntoinnthrough
lovelycountrysideorfromhuttohutintheAlps.Whilesomeofthesewalkingtoursareeasyandotherschallenging,allrequireacertainleveloffitness.Evenifthey
didn't,youwouldn'thaveanyfunifyouweresuffering(norwouldanyoneelseifyouwerecomplaining).

Thereisnobetterwaytogettoknowanyplaceonearththentowalk

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throughit.Youfeeltheplaceinawayyoucannotwhenyouaretransportedinavehicle.Youcoverfewermileswhenyouwalkthanwhenyouride,butyougainso
muchmoreinexperiencethatyouenduphavingbeenmorefullyintheplacethanifyouhadriddenthrough10timesasmuchofit.Youlearnsomethingwhenyou
walk,whereasyoumerelypassthroughwhenyouride.

Walkingallowsyoutolearnsomethingnewaboutaplace,
evenifit'saneighborhoodwalkyou'vedonecountlesstimes.
PhotoNetwork/PhyllisPicardi

OnYourWay

And,whetheritmatterstoyouornot,bybecomingawalkeryoujoinanelitegroup.Many''tourists"wonderwhyanyonewoulddeliberatelychoosetowalkwhen
therearesomanyotherwaystogetaround.Once,whenafriendandIwerewalkingupamountainpath,wecameuponagroupofmenonhorsebackgoingdown.
Eachmanhadafishingrodtiedtohissaddle.Themenstoppedtopassthetimeofday.

"Goingfishing?"theyasked.

"No,"wesaid."We'rejustbackpacking."

"Youmeanyouwalkedallthiswayandyou'renotevengoingfishing...?!"

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It'snotinfrequentthatnonwalkerswonderwhyanybodywouldwalkiftheyhaveachoice.Tocrossamountainonfootrequirestimeandenergyyouwouldnothave
toexpendifyourodeahorseoverit,droveacarthroughitinsomemarvelofatunnelblastedandcarvedoutofsolidrock,orflewoveritinanairplaneofferingvast
andspectacularviewsofhalftheworldatonce.Why,then,walk?

Isitreasonenoughtothinkthatperhapsthemountain(ortheforestorthemeadoworthevalleyorthecity)mattersmorethantime?Morethanwhatliesbeyondit?Is
itreasonenoughtofindyourselfnotcontainedinamachine,packaged,heldprisoner,coddledandlulledtopassivityatexcessivelyhighspeeds?Isitreasonenoughto
believethat,inlife,itistheroadthatmatters,nottheend?I,forone,aminnorushtoreachtheend.

Anywhereyouwalkinsteadofride,youareonyourway.Gettingstartedwalkingreallymeanssimplytakingnoticeofwhatyouhavealwaysdone.Evenafisherman
onhorsebackhastowalkouttogethishorse.
Weareunderexercisedasanation.Welookinsteadofplay.Werideinsteadofwalk.

JohnF.Kennedy,
addressingthe
NationalFootballFoundation,1961

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2
WalkingApparel
Walkingisnotanexpensivesport.Theonlythingyoureallyneedisapairofgood,sturdy,comfortableshoes.Youcouldwalknudeifitweren'tillegalandifyou
didn'tpasstooclosetobrambles.Somepeoplechoosetowalkwithoutshoes.Inadditiontovariousaboriginalpeoples,therearethoselikethegreatAustrian
mountaineerHermannBuhl,whotrainedbyclimbingthemountainsaroundhisnativeInnsbruckinhisstockingfeet.Youdonotneedtodothis.

Few[people]knowhowtotakeawalk.Thequalifications...areendurance,plainclothes,oldshoes,aneyeforNature,goodhumor,vastcuriosity,goodspeech,goodsilence
andnothingtoomuch.

RalphWaldoEmerson

Youdonotneedtobuyspecialclothesforwalking,althoughmodernfabricshavebeenengineeredtoprovidemaximumweatherprotectionwithoutbulkandwith
minimalweight,so,ifyouwanttobuysomething,you'ddowelltolookatthesenewfabrics.Appropriateclothesforweatherandseasonsallowyoutowalkyear
roundcomfortably,regardlessof

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weather.Ifyou'rewalkingforexercise,youdonotwanttobestoppedbyrain,snow,orcold.

GettingDressed

Whatconstitutesappropriateclothes?Inanyseasonbesidessummer,whenshorts,loosetrousers,orskirtsthatallowforaneasystrideallworknicely,layeringisthe
waytogo.Ifyouarewalkingbriskly,itwon'ttakelongtogetwarm,evenonacoolday.Makesureyouarewearingthingsyoucantakeoffandwraparoundyour
waistor,betteryet,throwintoasmallrucksackyoucarryonyourback.Youwantouterwearthatwillprotectyoufromtheelementssothatyoucanwalkinrain,
snow,orwindandstillfeelcomfortable.Youwantunderwearthatdoesnotholdmoistureagainstyourskintochillyou.

Wearingappropriateclothingwillheightentheenjoymentofyourwalks.
FStock/CarolineWood

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Thereisarealtechnologytodressingforsportsand,whileyoucanmanagetogoforastrollwithoutit,ifyoubeginfitnesswalking,racewalking,orserioushiking,itis
atechnologyyoumayfindhandy.

Yourfirstlayershouldbepolypropyleneunderwear.(HellyHansonProlite5000isconsideredbestbyGregCaraccioloatBozeman,Montana'sNorthernLights
outdoorsshop.I'vebeenaskingGregtotellmewhatIneedandwhyIneeditforthepast10yearsandhaveyettomakeamistakewithapurchase.)Polyproisthe
fiberthatabsorbstheleastamountofmoisturefromyourskin.Perspirationsimplypassesthroughthislayer,leavingyourskindry.(Yourbodylosesheat35times
fasterwhenwet.Incoldweather,youcannotaffordthisloss.)

Thesecondlayercanbeanyofthepolyesterfleeces,orheavyweightormidweightunderwear,suchasPatagonia'sCapilene.Thisisyourinsulatinglayer,absorbing
themoisturethatpassesthroughthepolypropylenelayer.

Thethirdlayerisashellmadeofanyofthemicrofibernylonsandpolyestersor,theneweststuff,the100%windproof,highlybreathableGoreproducts.(Thisisthe
companythatdevelopedGoreTex,thefirstwaterproofyetbreathablefabriconthemarket.Gorebasicallyrevolutionizedoutdoorclothing,makingitpossibletokeep
dryfromrain,yetnotsoakedbyyourownsweatthatcouldnotevaporatethroughearlierwaterprooffabrics.)Forthislayer,youneedsomethingwindproof,andif
you'rewalkinginawetclimate,youwantsomethingaswaterproofaspossibleaswell.ThebestofthesenewproductsarePatagonia'sPneumaticGearandGore's
Windstopper.

Onthebottom,youwantlightweightlongunderwearwithasecondlayeroflycratights.Again,astrollercanbecomfortableinanything,buttheseriouswalkermight
liketheextrasupportlycratightsgivetomuscles.Athletesweartightsbecausetheextrasupporthelpspreventinjuries.(Ifyou'rewalkingfastandsomehowslipina
waythatcouldpullahamstring,itwouldbelessapttohappenifyouwerewearingtights.)Inverycoldweatheryoucanaddapairofwindpantsorfleecepantson
topofyourtights.

Noneofthisstuffischeap,butallofitwilllastmoreorlessforever,anditcanallbeusedyearroundforanynumberofsportswalking,running,skiing,biking,and
more.Mytightshaveprovedwonderfulforcanoeingincoldweather.

Fleecehatsandheadbands(allofwhicharebetterthanwoolbecausetheywon'tmakeyourheaditch)rangefrom$10to$30.Hatsmatter.Youloseover70%of
yourbody'sheatthroughyourhead.Iwasalwaystoldthatifmyfeetwerecold,Ishouldputonmyhat.(AndIdo.)

FleecegloveswithWindstopperinsiderangefrom$40to$50.Youcanalsobuypolypropylenelinersforyouroldglovesforabout$7.Therearepolypropylenesock
linersavailable,aswell.Thesenotonlyhelpkeepyour

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APPROXIMATECOSTSOFHIGHTECHWALKINGCLOTHES*
Lightweightunderwear $20$30,bottoms

$20$30,tops

MidweightCapilene $30$40,bottoms

$35$50,tops

Fleeceinsulatinglayers $50$90,bottoms

50$110,tops

Thebigdifferencesinthesefleecegarmentshavetodowithweight,stretch,
andstyle.Theheavierthefabric,themoreexpensivethegarment.
Shells $60$300
Pants $50$175
ThesepricesreflectfabricsthatrangefrombasicnylonuptoGoreTex.
Lycratights $40$100
*PricesaregiveninU.S.dollars.

feetwarmerbut,asathinundersock,giveyouaddedprotectionagainstblisters.Inhotsun,ahatwithabrimprotectsthetopofyourhead,yourface,andyourneck
fromtoomuchsun.

Ifyouaregoingtooutfityourselfwithclothesforwalking,gotoagoodoutdoorshoporrunningshop,whereyoucanfindbothhighqualitygarmentsandastaff
knowledgeableabouttheirstock.Youneedtobeabletoaskquestionsandgetgoodanswers.Often,qualitystuffdoesn'tcostthatmuchmorethancheapstuff,butit
performsbetterandlastsfarlonger.

Notsureyouwanttoinvestmoneyinwalking?That'sfine.Youcanprobablymanagequitewellwithwhateveryoufindinyourcloset.Ifyoumustspendmoney,buy
shoes.Shoescanmakethedifferencebetweenwalkingforalifetimeorgivingitupafterabout15minutes.

KindsofShoes

Whatyouwanthereiscomfortandadequatesupportforyourfeet.Chancesare,youhaveshoesinyourclosetthatwillbefine,atleasttogetstarted.As

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yougetintothehabitofwalking,findthekindofwalkingthatmostappealstoyou,andhaveabetterunderstandingofthekindofshoeyouneed,youmightwantto
buyanewpair.Whenyouarereadytoshop,youhavethreestylesofshoestochoosefromlow(theshoe,likeasneaker,comesbelowyourankle),midheight(the
uppercomesuptotheankle),andhigh(asinatraditionalhikingboot,theuppercomesaboveyourankle).

Mostpeopleuselowandmidheightshoes.Highshoesareusedbypeoplewhodomoreserioushikingoverrougherterrain.Thereisnothingtostopyoufromwearing
theseonanywalkifthey'recomfortableforyou,especiallyifyouarewalkingonwoodlandpathsorunevencountry.Yougetmoresupportwithahighershoe.

ShoeDesign

Walkingorhikingshoesaremadewithstiffersolesthanrunningshoesare.Thestiffersoleprovidesmoresupport.Theleastexpensivewalkingshoesaremadewith
cutEVAmidsoles(EVAstandsforethylenevinylacetate,aplasticfoamusedinmidsoles).BettershoesaremadewithamoldedEVAmidsole,aonepiece
constructionthatprovidesmoredurabilityandlighterweightthantheEVAcutfromsheetstock.Thebestshoesthatis,themostdurablearemadewithaone
piecemoldedpolyurethanesoleandmidsole.Theseshoesrangefrom$50to$100.

Threetypesofshoesdesignedwithwalkinginmind.

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TheAthlete'sFootWearTestCenterinNaperville,Illinois,doesanongoingevaluationofbothwalkingandrunningshoes.Thewalkerstheyusetotestshoesrunthe
gamutfromcasualwalkers(peoplewhowalkunder2milesdailyforexercise)tomoderatefitnesswalkersandperformancewalkers.Theyrangeinagefromcollege
agetoseniorcitizens.TheresultsoftheirtestsmaketheirwayintotheAthlete'sFootshopsandarealsopublishedannuallyintheMarch/AprilissueofWalking
Magazine.Amongthenewestrefinementsinwalkingshoesareperformanceshoesforpeoplewalking4milesanhourorfaster(andusingthequickstepsandbent
armswingofracewalkingtechniques)andwalk/runshoesforthosewhodoboth.

WalkingMagazineassociateeditorSarahBowenSheasaysthatthewalk/runcategoryis"justexploding."Thewalk/runshoehasamoreflaredheelandmorehigh
techcushioningdevicesthantheordinarywalkingshoe.It'sconstructedofsyntheticleatherandameshupper,whichmakesitlighterandmorebreathablethanmost
leatherwalkingshoes.Thewalk/runshoeappealsespeciallytotheconsiderablenumberofyoungerpeople,injuredrunners,andclubburnoutswhoarecomingto
walkingandareusedtoabetterlooking,jazziershoe.

COMFORTTIP Whateverpraisetheshoereportsgiveashoe,ifitisnot
comfortableforyou,itisnottherightshoe.Theannualreviewin
WalkingMagazineisagoodwayofgatheringinformation,but
readingaboutashoeisnotasubstituteforwalkinginit.

Shoesrunthegamutinpricefrom$45to$125.ThoseWalkingMagazinehasreviewedforits'95issuearesimilartothe'94models,butSheafeelstherewillbe
somebigdifferencesinthe'96lines."Wehopeshoecompaniesaregoingtobeintroducingthenewmaterialsandtechnologiesintowalkingshoesastheydointheir
runningshoelines.Inthenextfewyearsmanufacturersaregoingtorealizejusthowimportantthewalkingshoemarketis,andnotjustuserecycledideas.Ithink
introductionsaregoingtogetmoreexciting.There'salwayssomenewtechnology,butit'sgoingtobecomemorecuttingedge."

Inotherwords,thewalkingshoesmadebyrunningshoemanufacturershavenotyetreachedthelevelofrunningshoes.Anenormousamountofresearchanddesign
hasgoneintorunningshoesforalongtime,whereaswalkingshoesarearelativelyrecentadditionforthesecompanies.Dr.WilliamWilshire,aBozemanpodiatrist
andpodiatricsurgeon,suggeststhat

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youmaybebetteroffbuyingrunningshoesthanwalkingshoes."There'salotofhooplaincreatingwalkingshoes,"hesays."Theshoecompaniesdoagoodjobof
makingtheneed(forwalkingshoes)seemlikeit'sthere."

Or,asTomJohnson,owneroftheBozemanAthlete'sFoot,putsit,withrunningshoes"yougetmorebangforyourbuck."Runningshoes,Mr.Johnsonexplains,offer
morefeaturesforlessmoneythanthosesamefeaturescostinawalkingshoe.(Whilethereisnoreasonnottowalkinarunningshoe,youwouldn'twanttodothe
reverse.)

IftheShoeFits...

Whateveriscomfortableforyouisadequateinawalkingshoe.Goodrunningshoes(trainingmodelswithwellconstructedsoles),lightweighttrailandhikingboots,
andcasualshoeswithheavyrubberorcreperubbersolesareallappropriateforwalking.Ifnoneoftheseareinyourcloset,andyouareafirsttimebuyerofgood
walkingshoes,makesureyougetashoethatfitswell.Theshoesshouldhavearchsupportsandshouldelevatetheheelahalftothreequartersofaninchabovethe
sole.Uppersshouldbemadeofmaterialsthatbreathe,suchasleatherornylonmesh.

Howeverexpertthesalespersonis,youdohavesomeresponsibilityhere,too.Onlyyoucantellhowtheshoefeels.Everyshoefitsdifferently.Twoshoesofthesame
sizemayfitradicallydifferently.Eachhasdifferentwidthsand

GetaGoodFit

1.Gotoastorethatspecializesinsportshoes,withastafftrainedto
knowwhataproperfitmeans.

2.Tellthesalespersonwhatyouneed,andgethisexpertopinion.

3.Havethesalespersonmeasureyourfootbycheckingyourarchlength
andthefoot'soveralllength.

4.Yourfeetmaynotbeexactlythesamesize.Fitforthelargerfoot.

5.Tryonseveralmodels.

6.Walkaroundintheshoes.

7.Makesureyourtoesfitcomfortablyintothefrontoftheshoe.

8.Makesureyourarchfitstheshoe'sarchandthattheballofyourfoot
sitsinthewidestpartoftheshoe.

9.Ifyou'regoingtobewearingheaviersocks,trythemonwiththeshoes
(moststoreshaveallkindsofsocksavailableforthispurpose).

 Page20

differentheelwidths.Tryonseveral.Whenyoufindapairyoulike,tryacoupleofsizesinthatshoe.Allofthiswillhelpyoubesuretogettherightfit.

Mostimportantwalkintheshoe.Ifitisn'tcomfortableinthestore,itwillnotgetcomfortablewithwear.GregCaraccioloatNorthernLightssaysthattheshoemust
becomfortablefromthefirsttimeyouputiton.Thereisnobreakintimeonshoesthislight.

Heavierpeoplewhetheroverweightorjusttallerandlargermaycrushmidsolesfasterthanshorter,smallerpeoplewearingthesameshoe.Thesepeopleshould
chooseshoeswithmidsolesmadeofpolyurethaneratherthanEVA.PolyurethanemakesforafirmermidsolethattakeslongertobreakdownthanEVA.(The
midsoleisthecushioningmaterialbetweentheinsoleandtheshoe'sbottom.)Ifyouhitthegroundwithaheavyheelstrike,shoeswithcarbonrubberoutsolesprovide
themostdurability.

CaringforYourShoes

Mostathletictypewalkingshoesaremadeofleather,althoughmanymanufacturersaremovingawayfromleatherandintothesyntheticsofrunningshoes,whichare
lighter,dryfaster,don'tabsorbmoisture,andarewashable.(Ifyouareamongthosepeoplewhocan'twearsyntheticsbecauseofheatproblemswithyourfeet,stick
withleather.)

Towashsyntheticshoes,usealiquidoraverymilddrydetergentandwashonthecoldcycle,thenairdry.Donotputtheshoesinthedryer,asdryerheatdamages
theresilientfoamsusedinbothsolesandliners.Leathershoesarenotwashableandshouldbewaterproofedifyouintendtowalkthroughrainoronwetground.If
theydogetwet,you'llfindleathershoeswillkeeptheirshapebetterifyouuseashoetreeorstuffthemwithnewspaperastheydry.Donotdrytheminanoven
ornexttoaheater,astheywillgetstiffandshrinkandgenerallydeteriorate.

Resolingworkswellwithleatherhikingbootsbecauseyouprobablyspentsomeserioustimebreakingtheminandtheshoeuppersusuallyremainingoodcondition
longafterthesolesareworndown.But,withthe(relatively)cheapwalkingshoesnowonthemarket,mostpeoplejustbuynewshoeswhenthesoleisworndown.
Atthispointtherestoftheshoeisprobablywornout,too.TomJohnsonsaysthatmostpeopletendtowearouttheirwalkingshoesinthetoefirst.Youknowitis
timetobuynewshoeswhenthetoeiswornthroughorwhentherubberontheoutersoleiswornsothatyoucanseethemidsole.Also,ifyoubegintofeelachesand
painsinyourlegsorbackbuthavemadenoradicalchangesinyourwalkingterrain,youmayfindthatanewpairofshoesremediestheproblem.

 Page21

Socks

Inanattempttoshowerthewalker(orrunner)withcomfort,somecompaniesmakespecialsocks.Oneofthemostpopulardesignsisasockthatisthinneroverthe
topofthefootandthickeronthebottom,wherepaddingismostneeded.AmongthecompaniesmakingthisstyleisThorlo,whichoffersawholerange,labeled
''walking,""lighttrekking,""hiking,"and"trekking."Therearedifferencesinthicknessandcolorineachcategory,andthesesockssellforbetween$8and$9.Another
brandoffersadoublelayeredconstruction,which,accordingtothemanufacturer,helpspreventblistersandkeepsyourfeetcoolanddry.Forpeoplewithproblems
withblisters,polypropylenelinerswickmoisture,oneofthecausesofblisters,awayfromyourfeet.Wearingthinundersocksandheavieroversockscanalsohelp
preventblisters.Still,thebestblisterpreventionisadequatelyfittingshoes.

Ifyoulivewheretherearenorunningoroutdoorstores(IcanthinkofafewplacesineasternMontana,forinstance),youcanordersocksandmanyother
comfortingthingsforyourfeetfromTheFootStore,P.O.Box728,JohnsIsland,SouthCarolina29457.Call8007753668torequestacatalog.

Whenitcomestowalking,ifyourfeetarehappy,you'rehappy.
FStock/CarolineWood

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HandyAccessories

Packs

Arucksack($25to$150)ishandyforholdingthewindjacketyou'vegottentoowarmtowear,orforcarryingawaterbottle.UltimateDirectionsinRexburg,Idaho,
makesfannypackswithexternalwaterbottles($20to$70),aswellasafulltorsopackwithexternalwaterbottlepockets($150).GregCaracciolosayspeople
comeintoNorthernLightsjusttoask,"DoyouhaveanyUltimates?"Fannypacksarewonderfulforcarryingwateronahotday.

FStock/AllisonPhotography

Pedometers

Pedometersrecordthelengthofyourwalks.Whilethiscanbeinterestingforanyone,beginnersmightfinditespeciallyhelpfultomeasuretheirdistances.Apedometer
cankeepyoufromwalkingsofarinonedirectionthatyouareunabletowalkbackwithcomfort.Somepedometershaveabuiltinclock,whichallowsyouto
calculateyourwalkingratewithoutwearingawatch.Pedometerscanrecordboththenumberofstepstakenandthedistancegone.Ifyouarewalkinginnewterritory,
apedometerusedinconjunctionwithamapcanletyouknowhownearyouaretoaspecificpointyouwanttoreach.Pedometersareavailableatoutdoorshops.

 Page23

FStock/KristenOlenick

WalkingSticks

Somepeoplecarryawalkingstick.Astickprovidesextrasupporttoleanonwhilewalkingonanincline,orifyoustoptochatortoinvestigateaflowerorafallen
leaf.Youcanalsoswingthestickalongasyouwalk,whichmayhelpininthegeneralrhythmofyourwalking.Youcanfindagoodstickyourselfinthewoods,oryou
caybuyone.Someoutdoorshopscarrythem,andwoodcarvesoftensellthematcraftfairs.Outdoormagazinescarryadsformailorders.ThePoestenkillHiking
StaffManufacturingCompanyatBox300WA,Poestenkill,NY12140,willsendyouafreebrochureshowingtheirwalkingsticks.

WalkingPoles

Somepeopleuseaskipoleoramodifiedskipoleasawalkingstick.Someusetwo,whichresearchersattheUniversityofWisconsinatLaCrossehaverecently
discoveredelevatesbothyourheartandyourmood.PolesmanufacturedspecificallyforwalkersaremadebytheExerstriderCorporationinMadison,Wisconsin,and
NordicTrackinMinnesota.Exerstridersarerigid,likeskipoles(andyousizethemasyouwouldaskipole),withanoversizedcanetipattheend.NordicTrack's
Powerpolesarecollapsibleandcanbeadjustedtodifferentheights.

FStock/JohnLaptad

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3
WalkingCorrectly
Thehumanbodyhasbeenengineeredforwalking.Itsbonystructureismadeflexiblewithkneeandanklejoints,archedfeet,andtheballandsocketjointsthatallow
foraneasyswingfromthehipsandshoulders.Neitherarmsnorlegsarerigidlyfixedtothespine,butcanswingandpivot.Thespineholdsthebody'strunkwithits
ownjointed,flexiblesupport.Thebodyitselfissuperblydesignedforcarryingitsownweight,whilethedistributionofthatweightaddstotheeasymechanicsof
walking.Forinstance,mostofourweightisintheupperpartofourbodies,whichpullsusnaturallyforward.Forwardprogressiswhatwalkingisallabout.Falling
forwardwitheachstep,weareinstantlycaughtbythesecondlegmovingforward.Itmaysoundawkward,butitworksmagnificently.Morethanhalfthemuscles
surroundingthebonestructureareprimarilyengagedduringwalking.Whilewemustlearnsomeformsoflocomotion,suchasswimmingorskiing,andmakea
consciousefforttodo

 Page26

others,suchasrunningorjumping,foranyofuswhoarenotdisabled,walkingisanunconsciousact.

Towalk,weputonefootinfrontoftheother,andgo.Ourarmsswinginoppositiontoourlegsandindirectproportiontothespeedatwhichwewalk.Whetheryour
postureisgoodornot,youaremoreorlessforcedintobetterposturebytheactivityofwalking.

Formostadults,walkingskillscomeeasyandtakelittlerefinement.
FStock/EricSanford

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It'sNatural

Allwalkingisinstinctive,buttherearewaystomakethisinstinctiveactmoreefficient.Themoreefficientyourwalk,themorecomfortableyourwalking.Youcanwalk
longerandfartheryetfeellesstired.Walkingefficientlyisalsonatural.Wesimplyneedtolosethebadhabitsmostofushavepickedupalongourvariousways.

Itisirrelevantwhetheryouwalkforexerciseorpleasureorsimplytogetfromthekitchentothebedroom.Anywayyoudoit,walkingisasnaturalforhumansasitis
forbirdstofly.Life,though,maybecomemoreenjoyableforthosewhowalkfartherthanfromthekitchentothebedroom.Foronething,walkingincreases
circulationandhelpsthebodyuseoxygenmoreefficientlywhichhelpsboththebrainandthepsychetofunctionmoreeffectively(nottomentionthebenefitstoskin,
bowels,etc.)Workingmusclesdrainoffanxietyandanger.Therhythmofwalkinggetsridofthephysicalreactionstoproblems,allowingyoutoconcentrateonthe
problemsthemselves.Writers,poets,andmathematicianstraditionallygoforwalkstocleartheirheads.Thentheygettowork.

WalkEfficiently

1.Holdyourheaderectkeepyourbackstraightandyourstomackflat.
Yourtoesshouldpointstraightaheadandyourarmsswinglooselyat
yoursides.

2.Asyoustep,landontheheelofyourfootandrollforwardtodriveoff
theballofthefoot.

3.Takelong,easystrideswithoutstrainingfordistance.

4.Whenwalkingupordownhills,orataveryfastpace,leanslightly
forward.

5.Breathe.(It'sokaytobreathewithyourmouthopenifit'smore
comfortableforyou.)

Youcandoallofthiswithotherformsofexercise,too,ofcourse,butwalkingiseasiest.Walking,jogging,andhikingcanallbeformsofendurancetraining,awayto
increasethefitnessofyourcardiorespiratorysystemwhichnotonlyaffectsyourenergylevelbutthelength,pleasure,andqualityofyourlife,aswell.Toeffectively
conditionyourcardiorespiratorysystem,youmustmakeyourheartworkharder.Thishappenswithsuchexerciseasrapidwalking,whenyourheartpumpsmore
bloodata

 Page28

fasterratetoprovidetheextraoxygenthatmusclesrequireduringexercise.Theheart,itselfamuscle,mustdothiswithoutbecomingshortofoxygen.Asyourfitness
grows,yourheartisabletoincreasetheamountofoxygenitsendstoyourmuscles,whichinturnincreasesthefunctioningandefficiencyoftheheart.Joggingmaydo
thisfasterthanwalkingalthoughnotbymuchbutyoucangetthesamebenefitsfromwalkingifyouwalkfartherregularlyandifyourpaceisbriskenoughto
increasebothyourbreathingrateandheartbeat.

AsastudyattheUniversityofWisconsinhasshown,youcanalsoconditionyourcardiorespiratorysystembyaddingpolestoyourwalk.Becausethepolestaxyour
upperbody,polewalkersincreasetheirupperbodyendurance,reachtheirtargetheartratesataslowerwalkingspeed,andfeelhappiertoboot.Exercise
physiologistJohnP.Porcari,whoteachesinWisconsin'smaster'sprograminadultfitnessandcardiacrehabilitation,isoneoftheresearchersinvolvedinthisstudy.He
speculatesthatfeeling

Walkingpolesareagreatwaytoaddacardiorespiratoryworkouttoyourwalks.
AustrianTourismOffice

 Page29

happiercanbeattributedtothereleaseofendorphinsthechemicalsthatmakeyoufeelgoodwhenyouhaveagreatermusclemassworking.

"Youcanonlywalksofast,"Porcarisays,"sosomepeoplehaveahardtimegettingintothetrainingzone.Youputpolesintheirhandsandtheywalkatthesame
speed,butgetgreaterbenefit.Ifyouwalk3milesperhourwithoutpoles,youexperiencea20%increaseinheartrateandcaloriesburnedwithpoles."

WalkWithPoles

Walkingwithpolesisthesameaswalkingwithoutpolesinthatyourleg
andoppositearmmoveatthesametime.Thedifferenceisthatyourann
movementsaremoreexaggerated.

1.Asyourleftlegmovesforward,raiseyourrightarmandreach
forwardtoplantthepoleinfrontofyourbody.

2.Meanwhile,pushoffthegroundwiththepoleinyourlefthandand
swingthearmbackalongsideyourbodyuntilyourhandendsupslightly
behindyourlefthip.Yourleftannisinitsfurthestrearpositionasyour
rightarmreachesinitsfurthestforward

3.Asyouplantthepoleinyourrighthandandpushintotheground
moveyourlefthandandrightfootforward.

Thewholemovementismuchmorenaturalinexecutionthanitsoundson
paper!

WalkingwithChildren

Becausewalkingrequiresnoparticularskillsandnoparticularspeed,itisanidealfamilyevent.

Whenchildrenareverysmall,it'seasyenoughtoputtheminchildcarrierbackpacksandbeonyourway.Whentheyareoldenoughtowalk,letthemwalk,although
you'llhavetogearyourwalkstotheirabilityshorter,slower,andmorestops.Walkingwithachildrequiresbeingadaptableenoughtochangeyourplans.While
mostchildrencanbegentlypersuadedthataview10minutesawayatthetopofahillisarewardworththewalk,generally,whenachildisreadytoturnaround,itis
timetoturnaround,evenifyoumustforegotheview.Theviewwill(moreorless)alwaysbethere.Thechildwillnot.Toforceachildfartherthanheorshewantsto
goistoriskmakingthechildhatewalkingforever.

 Page30

Smallchildrencanbecomeboredwithjustwalking,sothemorethereistoexplorealongthewaytheplacesanimalslive,thesoundsanimalsmake,aberrypatch,
thesoftnessofwoodlandmoss,awaterfall,thefishinastream,apicnicwithfavoritefoods,whythesquirreloverheadischatteringsothehappierthechildwillbe
withthewalk.Forachild,awalkisnotforexercise,butforadventure.Thegreatertheadventure,themoreachildwillenterin,whichprovidesanextraordinary
opportunityforanyaccompanyingadult.Childrenaresoexpertatadventurethattowalkwithachildistolearnaboutadventure.Peopleobsessedwiththeideaof
walkingasexercisemightdowelltoborrowachild,iftheyhaven'toneoftheirown,toreconnectwiththatsenseofadventure.

Ifyouwanttodosomeexploringonyourwalk,youshouldtakealonganexpert.
PhotoNetwork/MyrleenFerguson

 Page31

Thereareshortwalksthroughouttheworldthatcanbedonewithyoungchildren,placeswhereanhouronthepathwillleadtoawonderfulview,astreamtowadeor
fishin,oraprettymountainhutforanovernightstay.Walksmightleadtoaspecialplaceinthewoodsormeadowsortoaspecialeventacampfire,astorytelling
session,aviewofanimals,aplacetopickberries,anhistoricalsite,wherethestoryisstillevident.Ifyouhaveonlyonechild,itcanbeagoodideatotakealonga
friendofthechild,aswell.Thetwoofthemwillmaketheirownadventureoutofthewalk.

Theideahereisforchildrentogrowupthinkingthatwalkingiswonderfulandthat,astheygrow,theycontinuetoenjoygoingforfamilywalks.Forcedwalkswillnot
dothis.Childhoodandthearmyarenotthesame.It'seasytoturnachildoffwalkingorskiingorbackpackingoranyothersportwhenyoupushforsomekindof
perfectionratherthansimplyenjoyingbeingwhereyouare.Awalkinthewoodsismuchmoreaboutbeinginthewoodsthanaboutgoingforawalk.Forachildto
growupthinkinganactivityisfun,ithastobefun.

ACHILDSHALLLEADTHEM

ThreeyearoldCorywanderedalittlebehindSarah,thewomanleading
ashorthikeforthreesmallboys(andme)intheMainewoods.Cory,the
youngestoftheboys,wasengrossedinsomeprivateadventureofhis
ownuntilSarahstoppedatapatchofbrightgreenmossandkneltto
touchit.Thetwoolderboystouchedit,too,butquickly,perfunctorily.
Corysatdownonthepathnexttothemossandranhishandacrossit
hepressedhishanddownonthemossandintoit,asifhewouldgive
himselfentirelytothissoft,yielding,gentleplaceintheforest.Inthe
wonderonhisface,Isawhehadcometoamagicalplace.BecauseI
followedhim,Ihadcomehere,too.

PackingforaDayOuting

Howyoupackforaday'soutingdependsontheseasonandtheregionoftheworld.Normally,afannypackorsmalldaypackprovidesroomenoughforallyou'll
need.Takewater,whereveryouare.Aquartwillusuallydo,butyou'llneedmoreifyouarewalkinginahotseasonorhotplace.Raingearisusuallywisebecause
suddenstormscanhappenalmostanywhereandwill

 Page32

certainlyhappenifyouarewalkinginmountains.Takeawarmshirt,sweater,orlightjackettoputonbeforeyoucooloffwhenyoustopforlunch.Don'tforgetlunch.
Andsnacks.Asmallfirstaidkitisagoodidea.Otheritemsyoushouldbringalongincludeasunhatsuncreamabandannatodipintoastreamandcoolyouoff,or
todryyourfeetafteryou'vedippedthemintoastreamamapifyouaresomewhereyou'veneverbeenandarecuriousaboutmorethansimplywalkingguidebooks
toplants,animals,birds,butterflies,reptiles,orotherwildlifethatmightbeofspecialinteresttoyou(don'tpackawholelotofthesethey'reheavy)binoculars,if
you'reinterestedinwatchingwildlifeastarmapandflashlight,ifyourwalkisafterdarkandanextrasetofcarkeys.

WatchingWildlife

AccordingtoDefendersofWildlife,anenvironmentalorganizationwhosechieffocusistheprotectionofwildlifeandwildlifehabitat,wildlifewatchingmaybecome
thepremieroutdoorrecreationactivityofthe'90s.Whileitseemsthatwatchingwildlifeisaninnocentenoughoccupation,infact,thereisarealdangerofwatching
wildlifetodeath.Thatis,harassinganimalsbycreatingtoogreatadisturbancecanbecriticaltothepointofbeinglethal.Ifyourpresenceinterruptstheirnormal
behavior,theyrunseriousrisks.Watch,butwatchfromanappropriatedistance.Inanycase,you'llseemoreofanyanimal'snaturalbehaviorandactivityifyouare
sensitivetoitsneedforspace.Youknowyou'vecometoocloseifanimalsstopfeedingorstandupfromarest,iftheystartmovingawayfromwhateveritisthey've
beendoing,oriftheysuddenlychangetheirdirectionoftravel.Tooclose,yourpresencecanfrightenananimalontoaroadandintotraffic,causemothersandyoung
toseparate,distractanimalsfromattentiontotheirpredators,orkeepincubatingorbreedingbirdsofftheirnests,sothateggsoryoungbirdsbecomechilledanddie.
Yourscentcouldleadpredatorstoanestortoyounganimals.Inwinter,whendeepsnowandcoldmakefindingfooddifficult,disturbinganimalsmaycausethemto
useupvaluableenergytheyneedtosurvive.

EARTHWATCH Youshouldneverpickupwildbabyanimals.Itisunlikelythey
areorphanedorabandoned.Theirparentsknowwheretheyare
andwillreturntofeedthem.

 Page33

Youshouldnotfeedwildanimalsthatyouseeonyourwalks.Animalsthatbecomeaccustomedtohandoutsmaybecomeaggressivearoundhumans,withtheresult
thattheymustbeeithermovedoutoftheregionorkilled.OrtheymaynotbeabletotellthedifferencebetweentheTwinkieandtheplasticwrappingit,whichcan
causeharmtotheirdigestivesystems.Thosethathibernatemaynotgainenoughbodyweighttosurvivethewinter,whilethosethatmigratemaydelaytheirtripstoo
longtomakethemsuccessfully.

Observingwildlifethroughbinocularsallows
youtowatchwhilekeepingahealthydistance.
CourtesyofCorkscrewSwampSanctuary,Florida

 Page34

DevelopinganEnvironmentalAwareness

Anyoneusingtheearthhasaresponsibilitytokeepitpristine.It'ssoeasywhilewalkingtoletapieceofKleenexfallfromyourpocketortomindlesslydropthe
wrapperfromyourcandybar.Don't.Litternotonlymakestheroutelesspleasantforthenextwalker,mostofitisn'tbiodegradable,andallofitposesathreatto
animalswhomaypickitupandingestitorgetcaughtinit.Ifyouwalkwithpetsoncitystreets,carryplasticbagstopickupafterthem.Stayonsidewalksortrails.
Thereisnoreasontowalkacrossotherpeople'spropertyorcutnewtrailsacrossfieldsorforestsormountains.Newtrailsdisturbplantlife(andthereforeanimallife),
andprovidefurtherpathwaysforerosion.Exceptinnationalparks,thereisnothingwrongwithpickingberriesorflowersalongyourwayonpublicland(youmaypick
berriesinnationalparks,ifyoueatthem),solongasyouleaveplantsthemeanstoreseed.Don'tpickthosethatarerare,orallofthosethatarenot,anddon'tpullup
anybytheroots.Don'tthrowthingsintopondsorstreams.Learntolistentothesoundsofwater,wind,birds,andrustlingsintheleaveslearntosmellthescentof
seasons,streets,forests,meadows,oceans,andrainlearntotastetherainandtheheatofthesun.Knowwhereyouareandwithwhomyoushareit.

 Page35

4
WalkingFitnessandSafety
Howmuchtimeyouputintowalkingdependsonwhatyouexpecttogetoutofit.
...tobeproperlyenjoyed,awalkingtourshouldbegoneuponalone.Ityougoinacompany,oreveninpairs,itisnolongerawalkingtourinanythingbutnameitissomething
else,andmoreinthenatureofapicnic.Awalkingtourshouldbegoneuponalone,becausefreedomisoftheessencebecauseyoushouldbeabletostopandgoon,andfollow
thiswayorthat,asthefreaktakesyouandbecauseyoumusthaveyourpace,andneithertrotalongsideachampionwalker,normince...youshouldbeasapipeforthewindto
playupon.

RobertLouisStevenson

 Page36

PacingYourself

Noonecantellyouexactlyhowfarorhowfasttowalkwhenyoubegin.Experiment.Startoutbywalking20minutesfourorfivetimesaweekatapacethatfeels
comfortable.Ifyouwanttowalkwithsomeonewhosepaceisfasterthanyours,orwhoselegsarelonger,orwhosestrengthisgreater,startoutwithhimorherand
thenmeetattheend,butdon'ttrytowalkatapacethatisn'tyourown.Onceyoubeginaregularregimenofwalking,ifyougettootiredorthewalkseemstooeasy,
reduceorlengthenyourtimeaccordingly.Someelderlypeopleandsomepeoplewhoareillmaybeginbywalkingaminuteortwo,restingaminute,thenrepeatingthe
cycleuntiltheytire.

Asyourfitnessimproves,graduallyincreaseyourtimeandpacesothatafteramonthyouarewalkingfor30minutes.Youreventualgoalmaybetowalk3miles(4.8
km)in45minutes,butwalkingisnotabouthurrying.Thereisnohurrytoreachyourgoal.

Speedislessimportantthanthetimedevotedtowalking,althoughthemorebrisklyyouwalk,thebetteryourconditionbecomes.Foranyoneinreasonablehealth,20
minutesisakindofminimum.Ittakes20minutesforyourbodytobeginexperiencingthe''trainingeffects"ofexercise.

Tofindtherightpace,talkwhileyouwalk.ThisisonereasonThoreauandStevensonasidethatawalkingcompanionisnice,butitsokaytotalktoyourself,too.
Iftalkingtoyourselffeelsoddtoyou,takeadog.(Ifyoudon'thaveadogofyourown,borrowone,orseeifyourlocalhumanesocietywillletyouwalktheirdogs.)
Ifyoucancarryonaconversationwhileyou'rewalking,you'reokay.Ifyou'retoobreathlesstotalk,you'regoingtoofast.Yourbodytellsyouwhatitneeds,ifyou
willonlylisten.(Youcanalsodeterminetheproperwalkingspeedbytakingyourpulseseepage44butIlikethetalkingtestbetter.Itfeelsmorenaturaltome.)
Walkingshouldbecomfortable,soifyoufeeldizzy,pain,nausea,oranyotheroddsymptoms,slowdownorstop.Iftheproblemcontinues,seeyourphysicianbefore
youwalkagain.

It'sagoodideatosetupaspecificwalkingschedule,asyouwouldwithanyexercise(althoughthenicethingaboutwalkingisthatifyouhatetheideaofexercise,you
canstillgoforawalk).Youdon'thavetowalkforexercise.Evenifyouamble,youaredoingmoreforyourbodythanifyou'resittingonthesofa.Ifyouhavebeen
sedentaryforalongtime,startslowly,perhapswithadailywalkaroundtheblockordowntothecornerforthenewspaper.Tobegin,itdoesn'tmatterhowlongthe
walkisorhowlongittakes.Whatmattersistowalkatacomfortablepace,towalkregularly,andtoenjoyitenoughthatyoukeepitup.Walkatthehourthatfeels
besttoyou.Ifyoudostrenuouswalking,youmightprefertowalkbeforeyoueat,soyour

 Page37

stomachwon'thurtwhileyou'rewalking,butcasualwalkingafterameal(asopposedtosittingdownwiththedailypaperorturningonthetelevision)isagoodgoad
toalesssedentarylife.Forthosewhohavebeensedentary,evenacasualwalkafteramealwillhelpincreasemetabolism.Thehigheryourmetabolism,themore
caloriesyouburn.

Dogsmakegreatwalkingcompanions:Theycan
helpyoufindacomfortablepaceandaregreatlisteners.
FStock/KateRyan

 Page38

WALKINGFORFITNESS

Spendthefirst2weekswalkingadistanceof1to3miles(1.6to4.8
km)ataslowpace(21/2milesperhour).Walkanhouraday,for5
days.Bythethirdweek,increaseyourmileageto3to5miles(4.8to8
km)atamoderatepaceofabout3milesperhour.Maintainyour
scheduleofanhouradayfor5days,andkeepupthisscheduleforthe
next3weeks.Fromthesixthtotheeighthweeksofyourprogram,
continueyourdistanceof3to5miles(4.8to8km),butincreaseyour
speedtoabriskwalkof31/2milesperhour.You'restillwalkingabout
anhouraday,5daysaweek.Toincreaseyourworkouttopeakfitness
performance,youmight,after3or4monthsofwalking,addanother
mile,ahillortwo,andanother2daysaweek.Asexercise,anhoura
dayfor5daysaweekgetsrealresults.

GettingYourBodyReady

Fortheseriouswalker,warmingupisasimportantasitisforanyoneengaginginanyformofexercise.

WarmingUp

Startyourwalkslowly.Fivetotenminutesofeasystrollingallowsbothyourbodytemperatureandyourheartratetorisegradually.Theelevatedheartratespeedsup
yourblood'scirculation,quickensyourbreathing,andopenstheairwaysinyourlungs,allofwhichspeedfueltoyourmuscles.Thewarmeryourmusclesare,themore
quicklytheycanprocessthatfuel.Bywarmingupgradually,youcanwalklonger.Yourmusclesandtendonsbecomemorecompliant,reducingthelikelihoodof
injury.

Stretching

Walkersshouldalsostretch.Justwalkingshortensandtightensthemusclesinthebackandbacksofthelegs,makingyou,intime,stiffandinflexible.Ideally,though,
youshouldwarmupforwalkingbywalking,thenstretchafterward,whenyourbodyismoreflexible.

Stretchingiseasyandcomfortableitfeelsgoodwhileyou'redoingitandmakesyoufeelgoodafterward.Butbodieshavedifferentflexibilities.Some

 Page39

stretchesthatareeasyorcomfortableforonebodywillnotbethatwayforanother.Stretchesthathurtshouldbeavoidedordoneonlymoderately.

Youcangetthebestideaofwhatastretchshouldbebywatchingyourcatordog.Theystretchouteverypartofthemselvesinalong,slow,luxuriousway.Copy
them.Donotbounce.Donotputpressureonyourback.Donotoverstretch.Ifyou'renotusedtostretching,havesomeonewatchyouthefirsttimeortwothroughto
makesureyou'reinthecorrectposition.Orstretchinfrontofamirrorsoyoucancheckyourownposition.

Thefollowingfewexercisesareespeciallyhelpfulforwalkers.Therearemanyothersthatcanbebeneficial,buttheseshouldprovideastart.

CALFANDHIPSTRETCH

Standnearawall(oranythingsolid)andleanonitwithyourforearms,yourheadrestingonyourhands.Bendonelegandplacethatfootonthegroundinfrontof
you.Keeptheotherlegstraightbehind,withtheheelfirmlyonthefloorandyourbackstraight.Keepyourtoespointedstraightahead.Holdthestretchfor20to30
seconds,thenrepeatwithyourotherleg.

 Page40

CALFANDACHILLESTENDONSTRETCH

Inthesamepositionasforthecalfandhipstretch,loweryourhipsdownwardasyouslightlybendyourknee.Yourarmswillalsolower.Keepyourbackflat,your
toesstraightahead,andyourheeldown.Youwillprobablyhavetoslideyourfootslightlyforwardsothatthespacebetweenyourfrontandbackfootisnarrower
thaninthefirstexercise.Holdthestretchfor15to20seconds,thenrepeatwithyourotherleg.

Standwithyourrighthandagainstawallorbarforbalanceandholdthetopofyourrightfootwithyourlefthand,gentlypullingyourheeltowardyourbuttocks.Hold
for15seconds.Repeatwithyourotherleg.

 Page41

FRONTOFTHEHIPGROIN,ANDHAMSTRINGSSTRETCH

Placetheballofyourfootonasecuresupport(wall,fence,table).Keepyourbacklegpointedstraightahead.Bendthekneeofyourforwardlegasyoumoveyour
hipsforward.Holdfor30seconds,thenrepeatwithyourotherleg.

 Page42

LOWERBACK,HIPS,GROIN,ANDHAMSTRINGSSTRETCH

Standwithyourfeetshoulderwidthapartandpointedstraightahead.Slowlybendforwardfromthehips,keepingkneesslightlybentatalltimes.(Ifyourknees
arestraight,youputpressureonyourlowerback.)Relaxyourneckandarms.Continuetobenduntilyoufeelaslightstretchinthebackofyourlegs.Holdfor15to
25seconds.Donotbounce,asbouncingcontractsratherthanstretchesmuscles.Itdoesnotmatterhowlowyougo.Ifyoucantouchthefloor,fine.Iftheflooristoo
low,putyourhandsagainstawallortable.Theideaistorelax.

UPPERBODYSTRETCH

Standwithyourfeetaboutshoulderwidthapartandtoesstraightahead.Keepyourkneesslightlybentandreachbotharmsoverhead,lettingyourhandsconnect.
Bendslowlyfromyourwaisttotherightuntilyoufeelthestretch.Hold8to10seconds.Moveslowlybacktocenterandbendslowlytotheleft.Hold8to10
seconds.

 Page43

HAMSTRINGSTRETCH

Sitwithonelegstraightbutatanangletoyourbody.Bendyourotherlegwiththesoleofthatfootslightlytouchingtheinsideoftheotherleg'sthigh.Slowlybend
forwardfromthehipstowardthefootofthestraightleguntilyoufeeltheslighteststretch.Holdfor20seconds.Whenthestretchingfeelingdecreases,bendabitmore
forwardfromthehips.Holdfor25seconds.Switchsidesandrepeat.

 Page44

CHESTOPENER

Laceyourfingersbehindyourback.Slowlyturnyourelbowsinwardwhilestraighteningyourarms.Keepyourchestoutandyourchinin.Liftyourarmsupbehind
youuntilyoufeelthestretchinyourarms,shoulders,orchest.Holdaneasystretchfor5to15seconds.

GettingIntense

Thereisacertainintensityofexercisethatmustbereachedtodevelopandmaintainaerobicconditioning.Monitoringyourheartrateisonewaytogaugetheintensity
withwhichyouareworking.Whatyou'relookingforisaheartratethatrangesbetween70%to85%ofyourmaximumheartrate.Toestimateyourmaximumheart
ratethatis,themaximumnumberoftimesyourheartbeatsin1minutesubtractyouragefrom220.A40yearoldwoman,forinstance,wouldhaveamaximum
heartrateof180beatsperminute.Hertargetheartratewouldbebetween126(70%)and153(85%)beatsperminute.Youdonotwanttoworkatyourmaximum
ratebecausedoingsoisuncomfortableanddangerous.Ifyou'reingoodshape,you'llwanttoworktowardtheupperendofyourtargetrange.Olderorsedentary
peopleshouldexercisetowardthelowerendoftheirranges.Keepinmind,

 Page45

though,thatthesenumbersarejustestimatesandyourthresholdmaybehigherorlower.Youcandetermineyourheartratebycountingyourpulsefor1minute.To
findyourpulse,holdyourpalmupandplacetheindexandmiddlefingersofyourotherhandonthewristsothattheirtipslieonthethumbside.Onceyoufeelyour
pulse,eithercountforafullminuteorfor10secondsandmultiplyby6.

WalkingSafely

Walkingshouldn'tbeadifficultordangerousactivity,butpeoplethroughignoranceorcarelessnessdothingstomakeitharderandmoredangerous.Theywalk
whenorwheretheyshouldn't,theywearheadphonesorweights,ortheyignorepain.Ifyoufollowafewbasic,commonsenseguidelines,walkingwillremainthe
pleasantpursuititshouldbe.

TakeOfftheWeights

Nowandthenyouseepeoplewalkingwithankleweightsorwristweights.AccordingtoBozemanexercisephysiologistJoyMacPherson,thesedeviceshavethe
potentialforcausinginjury,astheankleweightschangeyournormalgaitandthewristweightschangeyourarmmovements.(Polesdonotdothisbecauseyourarms
workinanatural,ifsomewhatexaggerated,swing.)Musclesinyourlegs,hips,orshouldersareallatriskwithankleandwristweights,ariskMacPhersonfeels
outweighsanybenefitsofincreasedmuscletoneorcaloricexpenditure.Theideabehindtheweightsistoaddstrengthtrainingtoacardiovascularworkout.Thereare
somewaystodothisforexample,theaerobicscircuitssomehealthclubsoffer,ortheparcourstracks(runningtrackswithexercisestationsalongtheway)laidout
insomeparksbutthesearewaysthatseparatetheaerobicsfromtheweighttraining,sothateachisdonealone,notincombination.Becausewalkingisanexercise
inwhichinjuryisextremelyrare,itseemsashametouptheante.

TaketheHeadphonesOff

AgadgetyoudonotneedwhenwalkingoutdoorsisaWalkman.Whetheryouareoncityorsuburbanstreetsorcountryroads,youshouldalwaysbeabletohear
traffic.Youneedallyoursensesoperatingwhenyou'rewalkingsothatyou'realertenoughtoavoidtrouble.Thesameistrueifyouarewalkingawoodlandpath.In
manyplaces,mountainbikers,horsebackriders,andevenbearsandtheircubssharethesametrailswithhikers.It'spossibleforyoutostumbleuponsomeonewith
littlewarningtherefore

 Page46

you'llwanttoknowwhatishappeningaroundyouatalltimes.Hearingisamajorcluetothesethings.

Beyondsafety,partofwalkingoutsideisgatheringtheimpressionsofthenaturalworld.Evenincities,youcanhearbirdsandsquirrels,theripplesofastream,the
sloughofwind.Thesethingsandalltheothersoundsofforestandmountainandprairieandbeachareevenmorepronouncedoutsideofcities.Ifyou'regoingtowalk
outside,enterintotheoutside.Itworksbetterifyoudonotseparateyourself.

Thevisualbeautyofawalkisonlyhalfthepicturedon't
separateyourselffromnature'ssoundswithheadphones.
FStock/NancyHoytBelcher

Don'tIgnorePain

Peoplewithfootproblemswillbehappytoknowthatthereareadaptationsthatcanessentiallyremovetheproblems.Someoftheseadaptationsarenatural.
AccordingtoDr.Wilshire,compensatoryadjustmentsareactuallybuiltintothemechanicalnatureofthefoot.Inotherwords,ifonepartofthefootdoesn'tfunction
quiteright,anotherpartwilltakeover.''Thisisallrighttoacertainpoint,"Dr.Wilshiresays,thenadds,"thispointwouldprobably

 Page47

bepain."Ifthereareseriousproblemswiththefoot'sstructure,suchasflatfeetoranextremelyhigharch,enoughactivityandweightarelikelytoproducefoot
problemssomewheredowntheroad.

Butjustbecauseyourfoothurtsdoesn'tnecessarilymeanthere'ssomethingwrongwithitsstructure."About90%ofwhatIseeareoveruseproblems,"Dr.Wilshire
says."Mostcomeonveryslowly.Thenit'samatterofhowstubbornpeoplearebeforetheyseekhelp."

Iftheproblemischronicanddoesn'tgoawayevenafteryoubuyagoodpairofshoes,it'sprobablytimetoseeapodiatrist.Chronicproblemsaregenerallycaused
byanabnormalfootstructure,somethingyoucannottreatyourself.Apodiatristwilllikelysuggestthemostconservativesteporthotics,whicharemadespecifically
foryourfeetfromcastsdonewhileyourfootisinaneutral,nonweightbearingposition.(Youcanbuyshoeinsertsoroutoftheboxdevicesalsooftencalled
"orthotics"buttheyarebasicallyawasteofmoney.)

HEALTHTIP Therearevariousthingstotrytohelpyourselfbeforegoingtoa
podiatrist:abetterpairofshoes,anarchsupport,apainreliever,
rest.Stayoffwhathurtsuntilitfeelsbetter.

Theorthoticsmadebyapodiatristcompensateforthestructureofyourfoot,makingyourfootfunctionmorenormallybyessentiallytrickingyourfootintothinkingitis
whollyontheground.Thefootthatdoesn'tdothisonitsownmaybepronated,whichiswhenyoustandwiththebigtoedownandthelittleoneup(thefootrolls
excessivelyinwardasyouwalk),orsupinated(orunderpronated,awordusedofteninshoeshops),whichistheoppositewhenthelittletoeisontheground,the
bigtoeisupandthefootrollsexcessivelyoutward.

Pronation,toapoint,isactuallyabuiltinshockabsorber,buteitherofthesethingsinexcesscanaffectyourentireskeleton,causingyoukneeandbackproblemsin
additiontogivingyoufeetthathurt.Orthoticscontrolpronationandsupination,so,whiletheyarenotcheap(theyrunaround$300),theyareconsiderablyeasierto
getthannewfeet.AsDr.Wilshiresuggests,"Ifyouhaveafootproblemthatdoesn'tgoawayonitsown,youneedtoseeadoctor.Ifyouneedanorthotic,youneed
aprescription,onecustommadeforyourfoot."

Howdoyouknowifyou'vegotafootproblem?"Pain,"Dr.Wilshireanswers."Painisnevernormal,it'snevergood,andyoushouldneverignoreit."

 Page48

Footpainshouldnotbeignored,solistentoyourfeet
Unicorn/CharlesE.Schmidt

 Page49

CONSUMERTIP Ifyouwearorthotics,takethemwithyoutothestorewhen
buyingshoes.Shoesfitdifferentlywithorthoticsinthemthan
without.

Someshoesarebuilttocompensateforoverpronatingbyprovidingenougharchsupportandfirminnerfootmidsoles.Fortheunderpronatingfoot,whichisusually
veryrigid,theappropriateshoeisusuallyanonsupportive,cushyshoewithacurvedorsemicurvedlast.(Alastisthemoldaroundwhichtheshoe'supperisshaped.
Itdeterminestheshapeandfitoftheshoe.)Theunderpronatedfootcan'tabsorbshocknaturally,sotheshoemustdoit.

Ifyouoverpronate,yourshoewillbewornmoreontheinsideofthesolethantheoutside.Ifyouunderpronate,theoutsideofthesolewillbemostworn.Ifyou'renot
surewhatyourfootdoes,thesalespersoncanusuallytellbylookingatyourusualwalkingshoesoratyourfeetasyoustand.

Ifyouarenotacandidateforpodiatristmadeorthoticsbutwouldlikeasmuchcomfortasyoucanget,aninsolemadebySuperfeetInShoeSystems,Inc.,isworth
investigating.Likeorthotics,theseinsolesarefittedinanonweightbearingpositionbyaSuperfeettechnician.Thetechnicianmoldsafootbedtoyourfoot,providing
youwithaclosetoperfectfitandthegoodfootstabilitythatcomeswithproperfit.Superfeetmakesnoclaimtobeinganorthotic,warningpotentialcustomersnotto
confuseSuperfeetproductswithcorrectiveorthoticsmadebylicensedpodiatrists.Theirliteraturespecificallysays,"althoughSuperfeetproductsprovidedramatic
supportandcomfort,theyarenotasubstituteforthemedicallysupervisedcorrectionofchronicfootconditions."ForinformationaboutSuperfeet,writethematP.O.
Box186,Custer,Washington98240,orcallthemat8006346618.Theseinsertscostfrom$50to$100,dependingontheparticulartypeofinsert,whichdepends
ontheuseoftheparticularshoe.

AvoidBlisters

Footblistersresultwhenskinrubsagainstasockorshoe.Thiscanhappenifyourshoesdon'tfitproperly,ifyoursocksarewrinkledorlumpy,oriftheweatheris
veryhot.Blisterscanoccurevenifyouarewearingtherightshoesandsocksbutyourshoesareimproperlylaced.Ifyoufeelahotorotherwiseuncomfortablespot
onyourfoot,stopatonceandadjustyoursockorlacing.Ifthereisalreadyaredarea,molefoam(moleskin)appliedoveritoftenrelievesthediscomfortandprevents
furtherproblems.Ifyouhaveaspotthat

 Page50

blistersregularly,putthethickestmolefoamyoucanfindoveritbeforeyougoout.Ifyoualreadyhaveablister,putmolefoamaroundit,cuttingoutaholeforthe
blister.

TreatBlistersProperly

Leavesmallblistersalone.Iftheyarelarge,orabouttopop,theyshould
beopened.

1.Washtheareawithsoapandwaterandsterilizeaneedlewitha
match.

2.Inserttheneedleundertheskinjustbeyondtheblister'sedge,then
passitintotheblister.

3.Pressthefluidoutgentlyandputasterilebandageoverthespot.

4.Ablisterthathasalreadybrokenshouldbetreatedlikeanyopen
wound.Washitthoroughlyandapplyasteriledressing.

5.Iftheblisterlooksinfected,usealocalantibiotics.

Whileblistersareanuisanceformostofus,peoplewithdiabetescanhavespecialfootproblemsthatmayevenbecomelimbthreatening.Becausepeoplewith
diabetesmaynotevenfeelafootblister,theymayeasilyjustkeeponwalkingtheirwayintoseriouscomplications.Thosewithdiabetesshouldconsulttheirdoctor
beforebeginningregularwalking.Walkingcanbetrulyhelpfulforpeoplewithdiabetes,butbecausesuchthingsasthetimingofwalksandmealsandthekindof
weatheryouwalkincanbecrucial,talkingtoyourdoctoraboutitisimportant.Forthoseseriouslythreatenedbyblisters,thedoctormayprescribeadifferentformof
exercise.

KnowYourEnvironment

Somesafetyrulesarecommonsenseothersmaybeofparticularurgencyinparticularareas.Perhapsthemostimportantinformationistoknowwhereyouare.Ina
city,knowyourneighborhood(s).Ifyou'reinruralorwildcountry,bealerttoeverythingfromweatherchangestosoundstounusualmovement.Inanurban
environment,walkduringdaylightor,ifyoumustwalkatnight,carrysomesortofprotectivespray.Dayornight,ifyouhaveanytrepidationsatall,walkwitha
companionhuman,orcanine(notaLhasaapso!).Stayinthemiddleofsidewalksawayfromdoorways.Ifsomeonefollowsyou,gointoashop,notintoyour
apartmentbuildingorhouse.Obeytrafficsignsatbusyintersections,eveniftheyinterferewithyourrhythm.

 Page51

DOGRENTAL

TheProjectSafeRunFoundationisthebrainchildofOregon'sShelley
Reecher,whotrainsandsuppliesprotectiondogsforwomenrunners,
walkers,andcampersinseveralPacificNorthwestcities.Inthe12years
ofthenonprofit,allvolunteerprogram'sexistence,morethan14,000
runshavebeenmadewithoutasingleassaultonthewomanwithdog.
Thedogsaretaughtbasicobedienceandwhomtoobey.Theywillnot
beluredbytreats,andtheyknowwhen,where,andhowtodo
protectionwork.Formoreinformation,ortofindouthowyoucanbring
ProjectSafeRuntoyourcityorarrangetohaveyourowndogtrained
bythePSRFoundation'ssistercorporation,CanineTrainingand
Security,writethem.Theaddressis:

ProjectSafeRun
c/oP.O.Box22234
Eugene,Oregon97402.

Onruralwalks,walkfacingtraffic,carrywatertodrink,andbringalongawatergunorstickorstonestowardoffdogs.Afewrockshurledtowardbutnotata
dogwillusuallysenditrunning.Butbecareful.Mostdogsarenotmean,buttheirinstinctistochaseanythingmovingfast,whichisonereasonwalkingisbetterfor
yourhealththanrunning.Afirmstayorgohomecanalsoworkwell.

Whenwalkingwildlandtrails,sticktothetrails.Letsomeoneknowyourrouteandestimatedtimeofreturn.Beawareoftheotherswithwhomyousharethe
environment.Youdonotwanttowalkbetweenanymotheranimalandheryoung.Whenwalkingonbeaches,knowtideschedules.Tidescomeinrapidlyinsome
regions.Inbearcountry,carrypeppersprayonabeltinoneoftheholstersspeciallymadeforit.Itwillnothelpyouifitisinyourpack.(Thisisalsotrueoncity
streets.)Alwayscarrywater.

Ifyou'reusedtowalkingonaparticularsurfacepavement,earth,sandbeawarethatchangingtoanyothersurfacewillaffecthowyouwalk.Yourstrideandpace
willchange.Theeffectonyourwholebodywillbedifferent.Donotexpecttofeelthewayyoufeelonyourusualroutes.Thesamethinghappenswhenyouchange
climates,orwhentheseasonschange.

Inextremeheat,yourbodyisquicklydepletedofwaterandminerals,andyoumustdrinkbeforeyougetthirsty.Whileashortwalkwillprobablyonlymakeyoulong
foraswimminghole,strenuousexertionathottemperaturescancauseheatexhaustion.Faintness,nausea,palpitations,sweating,andheadachesaretheusual
symptoms.Rest.Drinkfluids.Untended,heat

 Page52

Stoppingregularlyforwaterisnotonlyhealthy,
it'sagreatwaytodrinkinthescenery.
PhotoNetwork/PinkertonArend

exhaustioncanleadtoheatstroke.Confusion,staggering,andeventualcomaarepossibilitieshere.Sweatingisreducedorabsentandyourbodytemperaturesoarsup
to105or106degrees.Atthesetimes,thebodymustbeimmersedinacoldstreamorlakeassoonaspossibleormedicalattentionsought.

Inextremecold,breathingisdifficultbecauseithurtstoinhalefrigidlycoldair.Ascarfwrappedoveryournoseandmouth,orabalaclava,canhelpwarmtheair
beforeitgetstoyourlungs.Spencomakesacoldairmaskthat

 Page53

looksfunnybuthelpswarmandmoisteninhaledairinacold,dryenvironment.Themaskcosts$9.95fromTheFootStore(call8007753668).

Thecombinationofphysicalexhaustionandwetclothingmakehypothermiaarealpossibilityinevenlessthanextremelycoldweather.Ifyou'replanningalongwalk,
makesureyouhavewaterproofclothingandhighcaloriefoodforfrequentsnacks.

Extremehumidityisjustplainuncomfortable.Youprobablywon'toverdoexerciseundertheseconditionssimplybecauseyouwon'tfeellikeoverdoingit.Anytime
youpayattentiontowhatyourbodyistellingyou,youareprobablyright.

 Page55

5
TheBestPlacestoWalk
Beingawalkeropensupaseeminglyinfinitenumberofoptionsforvacationsordaylongoutings.Itmakesvisitstocitiesmorealivewhileonbackroads,beaches
andwoodland,mountain,andmeadowpaths,youhaveachancetoseerurallife,wildlife,andthelifeofsmallvillagesoffthebeatentrack.Inmuchoftheworld,inns,
guesthouses,andmountainrefugesofferyou,asawalker,aheartymeal,aplacetosleep,andachancetomeetotherpeoplewithwhomyoushareatleastonethingin
commonyouhaveallwalkedtogetthere.

 Page56

EightGreatUrbanWalksinNorthAmerica

NewYork

WalkuptheeastsideofFifthAvenuefrom59thStreetto103rdStreet
withitsoldmansions,townhouses,andmuseums(ifyoustopateach
museum,thiswalkofabout21/2miles[4km]takesaboutaweekandahalf).
CentralParkisacrossthestreet.Ifyou'reupforanother21/2miles,walkback
downalongtheparkandperhapsstopoffatthequiteextraordinaryzoo.
PhotoNetwork/HenrykT.Kaiser

 Page57

SanJuan,PuertoRico

FromtheLittlePlazaoftheNuns,walkalongthetworemainingstepstreetsinthe
citythedelightfulCaletadelHospital,linedwithpotsofplantsandflowersandicecream
coloredhouses,andtheCalleSanSebastian(turnright)totheSanJosePlaza.Theplazaleads
toaparkprovidingentrancetoElMorro,theold(andveryOldWorld)fortressbuiltto
protecttheislandagainstinvasion.
CourtesyofPuertoRicoTourismCompany

 Page58

Milwaukee,Wisconsin

StartingattheMilwaukeeCountyHistoricalSocietyMuseumatNorthThirdStreet
andWestKilbourneAvenue,awalkofabout3miles(4.8km)throughJuneautown,
thecity'shistoricsection,leadsyoupastinterestingbuildings,amongthemCityHall
(amarvelofFlemishRenaissancearchitecture)andtherathernewerEeroSaarinenWar
MemorialCenter,aswellasthe19thcenturyGermanfacadesofrestaurantsandshops.
CourtesyofGreaterMilwaukeeConvention/VisitorsBureau

 Page59

Qubec

Withitsold,narrow,cobbledstreetsandopensquaresandthethickstoneofits
buildings,walls,andramparts,QubecisoneofthefewcitiesinNorthAmerica
thatoffersawalkerasenseofthiscontinent'soldcivilization.OldQubecwas
thefirstNorthAmericancityincludedonUNESCO'sWorldHeritagelist.TheTourism
Officehasmappedouta21/2hourwalkingtourwithviewsoftheSt.Lawrence
River,theLaurentians,andtheLowerCity.
YvesTessier/CuQComm

 Page60

Seattle,Washington

StartingatPioneerSquare,walkthroughSeattle'shistoryandalongitswaterfront
toWaterfrontPark.Justeastofthepark,betweenPikeandPinestreets,isthe
PikePlaceMarket,whereyou'llfindaslargeaselectionoffoods,flowers,
clothing,andvarioustreasurestochoosefromasanywhereelseintheWest.
CourtesyofEastKingCountyConventionBureau

 Page61

Ketchikan,Alaska

Inacoupleofhours,youcanwalkmostofthistownbuiltonsteep,rockyslopes
risingupoutofthesea.StartingattheVisitors'Bureauonthewaterfront,walknorth
alongMissionStreet,crossKetchikanCreekonafootbridge(fromwhichyoucanwatchschools
ofsalmonduringspawningseason)toarriveatCreekStreet,aboardwalkonpilingswith
wonderfuloldwoodenbuildings.Retractingyourstepsoverthefootbridge,walkdownDock
StreettoBawdenStreettoParkAvenueandtheGrantStreetTrestle,theonlyremaining
exampleofallKetchikan'searlywalkwaysandstreets.Follow(mostly)therivertotheTotem
HeritageCenter,whichoffersaninsightintotheoriginalcivilizationofthisregion.
KetchikanAlaskaVisitorsBureau/JeffIsaacGreenberg

 Page62

SanFrancisco,California

TheGoldenGatePromenade,fromVictorianSquare(partoftheGoldenGateNational
RecreationArea)totheFortPointNationalHistoricSiteisaroundtripofabout6
miles(about10km).FromVictorianSquare,ashortwalkleadsyoutotheHydeStreetPier,
Fisherman'sWharf,andGhirardelliSquare,wherethemarvelousarrayofshopsand
restaurantsmaycutdownyourpromenadingmilesconsiderably.
SanFranciscoConventionandVisitorsBureau/DavidWeintraub

 Page63

SanAntonio,Texas

StartattheVisitors'InformationCenteracrossthePlazafromtheAlamo,
thenheadfortheAlamoandwestonCrockettStreettothePaseodelRio,
thecity'sfamousRiverWalk.Pedestrianwalkwayslinebothsidesofthisarm
oftheSanAntonioRiverasitrunsthroughacanyonabout20feet(7m)
belowthedowntownstreetlevel.Startyourwalkhungry,becausealongwith
thebeautifulflowers,you'llfindsomewonderfulcafes.
SanAntonioConventionandVisitorsBureau/A1Rendon

 Page64

TravelReadyforAnything

Ifyourplansincludeleavingyourownlocality,checklocalweatherconditionswithwalkingclubsortouristassociationsthatdealwiththeoutdoors.Theweathermay
beradicallydifferentfromyoursathome.(IhavewalkedinsnowstormsinJulyintheRockies,theAlps,andNewHampshire'sWhiteMountainsandinMayinthe
Utahdesert.)Highplacesarefrequentlywet,cold,andfoggywhenthelowlandsareinsunorviceversa.Highaltitudesunisfarmorepenetratingthanthesunatsea
level.Lowlyingplacesmaybeboggy,marshy,orextremelyhumid.Carryasmallrucksackonyourbacksoyoucantakeofforputonwhateverclothingisnecessary
duringthecourseofyourwalk.

WalkingtheU.S.

SomeofAmerica'seasiestandmostenjoyabletrailsareonoldcanaltowpathsandrailroadbeds,bothofwhicharefullofthehistoryofthiscountry.

CanalTowpaths

Whocanlookatacanalwherewaterstillrunsandnotseeuponitthaterstwhile,vital,lustylifeofthecanalsthebig,freightladenboatscarryingentirefamiliesdogs
andchickensscamperingoverdeckswheresmallchildrenweretiedtokeepthemfromfallingoverboardwhileboatborneentrepreneurssellingfoodandfabric,
medicine,books,whiskeyandeverythingelsenecessaryforlifepliedthecanalstoservethem.Thegreaterefficiencyandspeedofrailroadsusurpedmostofthe
canal'swork,butthespiritofthosedaysstillpermeatestheairaroundtheirwaters.

Thetowpaths,builtforthemuleteamsthatpulledtheboats,werealsotheprovinceofprofessional''pathwalkers."Theirjobwastokeepthecanalflowingby
trimmingerrantvegetationalongthecanal,repairingslidesstartedbyrain,fillinginholesmadebyburrowinganimals,andbuildingupanypartofthebankthathad
beenwashedaway.

Towpathsaresplendidplacesfortoday'skindofpathwalkers.Someoldtowpathshavebeenreclaimedspecificallyforwalking.Othersthehundredsofmilesalong
driedup,abandonedcanalsonceusedbyminersforhydraulicsluicing,especiallyinCaliforniaandGeorgiacanbeeasilywalkedwithoutbeingofficiallyreclaimed.
Bushwhackingthroughthewoods,forinstance,youmaycomeuponanoldcanallock.Foranyonereadytoexplore,historiccanalsitesundiscoveredforahundred
yearsormoreawaityou.

 Page65

Liketherailroadsthatfollowedthem,canalspassedthroughurbanareas,whichmeansitisgenerallyeasyforpeoplelivingincitiestogettothem.Ofallthecanal
towpaths,themostgloriouslydevelopedisthatoftheChesapeakeandOhio,whichspans185miles(296km)fromCumberland,Maryland,toGeorgetownin
Washington,DC.Althoughnoneoftheothertowpathscomenearthislength,theyallprovidescenic,levelwalks.Themilesyouwalkareyourownchoice.Youdon't
riskboredombyturningaroundandgoingbackthewayyoucamebecauseeverythingisalwaysdifferentfromtheoppositedirection.

ThebestsourceforfurtherinformationistheAmericanCanalandTransportationCenter,809RathtonRoad,York,Pennsylvania17403.Thisorganizationactsasa
sortofclearinghouseforallcanalcenteredactivityandputsconsiderableenergyintobothtryingtomakeparksoutofoldcanalsandencouragingthestudyand
mappingofcanals.Amongtheirpublicationsisonemeantspecificallyforwalkers,theTowpathGuidetotheChesapeake&Ohio,amilebymiledirectoryforthe
canal'sentirelength(costis$15).TheyalsopublishTowpathstoTugboats($7),ahistoryofcanalbuildingthroughouttheworld.Inthesectioncalled"Historical
CanalPreservation,"you'llfindinformationaboutanumberofcanalsinthenortheasternU.S.whererestoredsectionsofoldcanalsprovideeasywalking.TheCenter
willsendyoualistofitsothercanalpublications,aswellasalistofothercanalrelatedorganizationsthatcanprovideinformationaboutcanalsinareasthatinterest
you.

AbandonedRailroads

Walkingtherailsisatimehonoredtraditionmadesomewhateasier,perhaps,bythelackofrails.Tiesandtrackshavebeenremovedfrommanyabandoned
railroadrightsofway,andthesehavebeenspecificallydesignatedfortheuseofwalkers,bicyclists,joggers,backpackers,horsebackriders,andcrosscountry
skiers.

Thetrailsaregentleandeasy.Railroadswerebuiltonlevelgroundorwithlong,gentlegradessoheavyenginescouldmakeituphill.Accesstothetrailsisalso
generallyeasybecausetherightsofwaycutacrossurbanregionsaswellasthroughcountryside.Thetrailsthemselvesprovideopenspacealbeitoftenlongand
narrowopenspaceinsomeotherwisedevelopedareas.Bythe1970s,asopenspaceinurbanareasbecameadiminishingcommoditywhilethepopulationsof
urbanareasincreased,itbecameobviousthatopenspaceforrecreationwasincreasinglynecessary.Turningabandonedrailroadrightsofwayintotrailswasanideal
waytomeettheneed.

UnderafederalRailstoTrailsGrantProgram,nineprojectsreceivedgrantmoneytobuildtrails.These,combinedwiththefewpioneeringtrails

 Page66

 Page68

alreadyinplacetheIllinoisPrairiePath,Wisconsin'sElroySpartaTrail,andSeattle'sBurkeGilmanTrailhavealsoprovidedtheinspirationforthedevelopmentof
manytrailsalongrailroadrightsofwayinotherplacesthemilelongstretchnearmyhouseinMontana,forinstance,whereIwalkmydogeachmorning.Thetrails,
mostofthemhelpedalongwiththeadviceandexpertiseoftheRailstoTrailsConservancy,havebeenbuiltandopenedandaremaintainedundertheauspicesof
local,state,orcountyagencies.

ThepathsarealinktoAmerica'shistory,souvenirsofthatlostagewhentherailroadsteameditsgloriouswayacrossthecontinent,connectingcivilizationwith
wildernessandopeningupthefuture.Whataninvitationtoadventurewasthewhistleofthetrainspeedingthroughthenightfieldsbeyondmyhouse!HowfarI
traveledasachildlyinginbed,listening,waitingnightlyforthewhistle.Now,whenwalkinganoldrailbed,asIcomeacrossbridgesandtunnels,oftenleftexactlyas
theywereoverthetracklesspath,Ifeelstronglythejourneysthatbeckonedinthatwhistle'scall.

Thetunnels,incidentally,arerealhavensonhotsummerdaysasyoumakeyourwaythroughcountryandtown.Therailbedsthemselvesmayleadyoupast
abandonedstations,overgrownfarms,oraghosttownortwo.You

AnoldrailroadbridgepartofMichigan'sRailstoTrailsproject.
CourtesyRailstoTrailsConservancy

 Page69

mightcomeupononeoftheoldstationhousesgivenanewlife.Somehavebeenrecycledintorestaurants,shops,culturalcenters,ortrailheadquarters.

Fromaverylocalstartinthemid1960s,whenpeople,seeingabandonedrailroadtracksintheirowncommunities,figuredtheymightaswellusetherightofwayto
walkon,therearetoday680miles(1,088km)ofrailtrails.Thesemiles,dividedamong557trailsin45states,arewalkedbymillionsofpeopleayear.

TheRailstoTrailsConservancypublishesadirectory500GreatRailTrailsthatlistsrailtrailsaroundthecountry,includingstartandendpoints,mileage,
location,trailsurface,allowableuses,andthetrailmanager'snameformoreinformation.ThedirectoryisavailablefromtheRailstoTrailsConservancy,1400
SixteenthStreetNW,Suite300,Washington,DC20036,for$9.95fornonmembers.(Thecostis$7.95formembers,ofwhomtherearecurrently53,000.
Membershipcosts$18andbuysyouaquarterlynewsletteranddiscountsonpublicationsandmerchandise.)Thedirectorywilleventuallybereplacedwithregional
guidesthatwillincludemaps,descriptions,andinformationonfacilitiesalongthecorridors.ThefirstoftheseisaguidetorailtrailsintheGreatLakesregion.The
guideswillalsobeavailablethroughtheConservancy,aswellasthroughbooksellers.

TheNationalTrailsSystem

TheNationalTrailsSystemsActauthorizedfourkindsoftrails:NationalRecreationTrailsinornearurbanareasNationalScenicTrails,suchasthe2,000mile
(3,226km)AppalachianTrailfromMainetoGeorgiaandthe2,600mile(4,193km)PacificCrestTrailfromCanadatoMexicoNationalHistoricTrailssuchasthe
1,170mile(1,872km)NezPerceNationalHistoricTrail,ortheTrailofTears,whichfollowsthe19thcenturyforcedmarchof16,000CherokeeIndiansfromtheir
homesinthesoutheasttotheOklahomaTerritoryandconnectingsidetrails.RecreationTrailscanbedesignatedbytheSecretariesoftheInteriorandAgriculture.
ScenicandHistorictrailsareestablishedbyCongress.

NationalScenicTrailsareintendedtobecontinuous,onthegroundtrails,buttherearemissinglinksonmostofthetrails.Insomeplacestrailsexistbuthavenotyet
beencertifiedaspartofthesystem.Inotherplacestherearenotrailsandyoumustfigureoutconnectingroadstowalk.NationalHistoricTrailsaremorelikebeads
onastringinwhichmajorhistoricsitesarelinkedbutnotnecessarilyconnected.TheroutesofHistoricTrailsarelargelyoverroadwaysor,inthecaseoftheLewis&
ClarkTrail,overwater(alogicalturnofeventssincetheoriginaltrailsgenerallyfollowedtheeasiestroutetowherevertheyweregoing).Butthereareoffroadpaths
atvariouspointsalongmostoftheseroutes,sotheyallmakeinterestingdriveandwalktrips.Well,almostall.TheIditarodNationalHistoricTrailis

 Page70

basicallyusableonlyduringAlaska's6monthwinterwhenriversandtundraarefrozen.Whileyoucouldfollowitonskisorsnowshoes,itmaybebestdonewitha
dogsled.

TheNationalScenicTrails,ontheotherhand,offeranywalkerthepossibilityofafewhours'walk,orawalkofmonths.Somepeoplespendwholelifetimesdoingan
entiretrailinbitsandpieces,aweekortwoatatime.Sometrailsaremorephysicallychallengingthanothers,althoughsectionsalongallofthemvaryindifficulty.
Checkouttheterrainwiththeappropriateagencybeforestartingout.

NationalRecreationTrails,whichrangeinlengthfrom.1mileonArkansas'BuckeyeTrailandFlorida'sDiscoveryTrailtothe365mile(584km)SeawayTrailin
NewYork,includealmostasgreatavarietyoftrailtypes,uses,topography,history,andphysicalchallengeastheydolength.Thesekindsoftrailsexistallacrossthe
country.Someareopenyearround,othersseasonally.Manyhavebeendesignedforwheelchairuse.Aregisterlistingthesetrailsbystate,notingseasonsopen,types
ofuses,trailsurface,andlengthandtheadministratingagencyfromwhomyoucangetmoreinformationisavailablefromtheU.S.GovernmentPrintingOffice,
SuperintendentofDocuments,P.O.Box371954,Pittsburgh,Pennsylvania15250.Askforstock#024005011137.Thecostis$6.Asawalker,Ifindthisamong
mymostusefulreferences.

ForfurtherinformationonthewholeNationalTrailsSystem,contacttheNationalTrailsSystemBranch,NationalParkService(782),P.O.Box37127,Washington,
DC200137127.Orcall2023433780.

TherearealsourbanareasmaintainedbytheNationalParkServicethatretainsomeremnantauraofwildinwhichtogoforawalk.

GoldenGateNationalRecreationAreainCaliforniaconsistsof73,121acres(29,614ha)alongshorelineareasofSanFranciscoandMarinandSanMateocounties.
DesignatedaBiosphereReservein1988,thisregionofoceanbeaches,redwoodforest,lagoons,andmarshesprovidesnaturalhabitatofworldimportance.For
information:GoldenGateNationalRecreationArea,Ft.Mason,Building201,SanFrancisco,California94123.

CuyahogaValleyNationalRecreationArea,Ohio,consistsof32,524acres(13,172ha)extendingabout20miles(32km)alongtheCuyahogaRiverfromthe
southernedgeofClevelandtothenorthernedgeofAkron.TheoldOhioandErieCanalranthroughtheregion,andthetowpathisstilltheretowalk.Forinformation:
CuyahogaValleyNationalRecreationArea,15610VaughnRoad,Brecksville,Ohio44141.

IndianaDunesNationalLakeshore,Indianaconsistsof13,844acres(5,606ha)ofsanddunes,bogs,marshes,swamps,andprairieremnantsalongLakeMichigan,
60miles(96km)eastofChicagoandexactlybetweenGaryandMichiganCityinotherwords,smackinthemiddleofoneofthe

 Page71

NATIONALSCENICTRAILS

AppalachianTrail

2,144miles(3,430km)fromMainetoGeorgia.

Forinformation:

AppalachianTrailConference
P.O.Box807
HarpersFerry,
WestVirginia25425

NationalParkService
AppalachianTrailProjectOffice
c/oHarpersFerryCenter
HarpersFerry,
WestVirginia25425
Orcall3045356278

ContinentalDivideTrail

3,200miles(5,120km)fromCanadatoMexico.

Forinformation:

ContinentalDivide
TrailSociety
P.O.Box30002
Bethesda,Maryland20814

ForestService
RockyMountainRegion
P.O.Box25127
Lakewood,Colorado80225
Call3032755350

ForestService,NorthernRegion
FederalBuilding
P.O.Box7669
Missoula,Montana59807
Call4063293150

FloridaTrail

1,300miles(2,080km)fromBigCypressNationalPreserveinSouth
FloridatoGulfIslandsNationalSeashoreinthewesternpanhandle.

Forinformation:

FloridaTrailAssociation
P.O.Box13708
Gainesville,Florida32604
Call9043788823or
8003431882(Floridaonly)

ForestService
NationalForestsinFlorida
227N.BronoughStreet,Suite4061
Tallahassee,Florida32301
Call9049429300

 Page72

IceAgeTrail

1,000miles(1,600km)throughWisconsinfromLakeMichigantothe
St.CroixRiver.

Forinformation:

IceAgeParkand
TrailFoundation
P.O.Box422
Sheboygan,Wisconsin53082

NationalParkService
IceAgeNationalScenicTrail
700RayovacDrive,Suite100
Madison,Wisconsin53711
Call6082645610

NatchezTraceTrail

110miles(176km)dividedintofoursegmentsthatfollowthehistoric
NatchezTracefromNatchez,Mississippi,toNashville,Tennessee.

Forinformation:

NationalParkService
NatchezTraceParkway
RR1,NT143
Tupelo,MIssissippi38801
Cal6018421572

NatchezTraceTrailConference
P.O.Box6579
Jackson,Mississippi39282
Call6013731447

NorthCountryTrail

3,200miles(5,120km)fromNewYork'sAdirondackMountainstothe
MissouriRiverinNorthDakota.

Forinformation:

NorthCountryTrail
Association
P.O.Box311
WhiteCloud,Michigan49349
Call6166891912

NationalParkService
NorthCountryNational
ScenicTrail
700RayovacDrive,Suite100
Madison,Wisconsin53711
Call6082645610

 Page73

PacificCrestTrail

2,638miles(4,220km)fromCanadatoMexico.

Forinformation:

PacificCrestTrailConference
P.O.Box2514
Lynnwood,Washington
980362514

ForestService
PacificSouthwestRegion
630SansomeStreet
SanFrancisco,California94111
Call4157052889

ForestService
PacificNorthwestRegion
P.O.Box3623
Portland,Oregon97208
Call5033263544

PotomacHeritageTrail

700miles(1,120km)alongthePotomacRiverinWashington,DC,
Maryland,Virginia,andPennsylvania.The184mile(294km)longC&
OTowpath(seecanaltowpaths,p.64)ispartofthistrail.

Forinformation:

PotomacHeritageTrailAssociation
5229BensonAvenue
Baltimore,Maryland21227

NationalParkService
NationalCapitalRegion
LandUseCoordination
1100OhioDriveSW
Washington,DC20241
Call2026197027

mostindustrialsectionsoftheU.S.Nearbyaresteelmills,railways,highways,andalargeport,whichmakethisoasisofwildnesssomeveryspecialland.For
information:IndianaDunesNationalLakeshore,1100N.MineralSpringsRoad,Porter,Indiana46304.

GatewayNationalRecreationAreaconsistsof26,310acres(10,655ha)ofparklandbeaches,marshes,islands,andvarioushistoricstructures,allinunconnected
piecessurroundingtheentrancetoNewYorkHarbor.Forinformation:GatewayNationalRecreationArea,HeadquartersBuilding69,FloydBennettField,
Brooklyn,NewYork11234.

 Page74

Evenrelativelyshortwalkscangetyoutosomeamazingplaces.
CourtesyofNewZealandTourismBoard

AFewShortWalksintheU.S.

IhavewalkedineverystateintheUnitedStateswheretherearemountains,andafewwithout.ManyofmywalksarebackpackingtripsbecauseIlikebeingableto
getasfaraspossibleinsidewildcountry.Butawalkofafewhoursoradayisalsowonderful.Irelishthefreedomashortwalkgivesmetoleaveaheavypack
behindand,infact,anywalkthatgetsmemorethanhalfanhourawayfromtheroadusuallyprovidesmewithbothasenseofrealwildnessandsolitude.

Evenashortwalkinthewoodsisachancejusttowalk,tolookatwildflowersorbirds,tofindthetracksofanimals,perhapstofindtheanimals,toenternatureas
fullyasyoucan.Natureismadeupofgrizzlybearsandsequoias,butitismadeupevenmoreofspiderwebsandstarflowers.Youhavetogoslowlyandgentlytosee
them.Ittakestimetopeerbeneaththings.

 Page75

Awalkallowsyoutoenterintonaturetopeerbeneaththings.
FStock/DavidStockleim

Inforests,shywildflowerslikevioletsorCanadadogwoodortrilliumandprobablyahundredothershidebeneathandbehindthisyear'sgreen,whilesome
fungilikewondrousIndianpipeliehiddenbeneathdeadleavespilingupforeverontheforestfloor.Insidethecracksinrocks,tiny,mightywildflowersgrow,their
rootsreachingfardownforanurturingplace,theirsmallpetalsabletowithstandbrutalwindandstorm.

Eachtreeintheforestisanindividual,thecolorandtextureofitsbarkasspecialastheshapeandcolorofitsleaves.Walkyourpaththroughalltheseasonsand
watchatreethroughtheseasonsfromitsfirsttinybudstoitsfloweringtotheunfoldingofitsleaves,gainingalmostvisiblydaybydayincolor,andsizeandrichness.
Watchthecolorschange.Eachkindoftreehasitsowncolors,itsowntiming.Someholdinsistentlyontodriedbrownleavesthroughoutthewinter,whenthewinter
limbsagainsttheskydefineyourtreeasitcanneverbedefinedinotherseasons.

 Page76

Crushtheneedlesofanevergreenbetweenyourfingersscratchthebarktoseeifitsmellsthesameastheneedleslearnthetreefromitsscent.Lookattheneedlesof
variousevergreens.Seehowdifferentthepinesarefromthefirs,thespruce,thecedar.Stopwalkinglongenoughtositawhilebeneathatreeandwonderaboutits
roots.

Northeast:BlackRockForest

Thiswalkisafavoriteamongmyshorterwalks.WhenIlivedinNewYorkIoftenhikedinBlackRockForest,a45minutedrivefrommyapartmentinthecity.I
lovedthatwalkinallseasons,butsummermayhavebeenmyfavoritetimebecausethescentofthepinesissostrongthen.Forme,thathasalwaysseemedakindof
ultimatesummerscent.

ItisashortclimbfromthetrailheadonMineHillRoad(reachedfromRoute17toMountainville)toajunctionwiththeSackettMountainTrailwhich,soonafterward,
joinstheSchunemunkStormKingTrailthetrailtoBlackRock.Thewalkisabout3miles(4.8km)oneway,shelteredfromthesunformuchofthewaybythe
thickgreenofthetreesinfullleaf.Insummer,thereisalmostalwaysagentlebreezetocoolthewoods.Inearlysummer,thelaurelisinbloom.Irememberwell
walkingthroughaforestthat,atwaistlevel,wasentirelypink.

AtthetopoftheridgeaboveSutherlandPond,ashortsidetrailveersofftoEchoRock(at1,400feet426m).Neveronetowasteanopportunitytositduringa
walk,IalwaysstoppedatEchoRocktoindulgeintheviewsofthepondandthehillstothesouth.Therockgivesyouawonderfulsenseofhowhighyou'vecome
abovethevalley.Inthedistance,betweenandabovethehillstothesouth,hawkssoarandswoop.Thewaterbelowisclear,hypnotizing,asthesunjumps,sparkling,
uponit,thesun'smotioncontrolledbythemovementofwaterandthewaveringleavesoftreesedgingit.

Walkingagain,headingtowardthepinewoods,thepathisalwayshotinsummer.Thehightreesherearefarenoughbackthatthesunreachesthepathfully.Butso
doesair,soIcouldimmersemyselfintheairandsunandgoldenheat.EvenbeforeIreachedthepines,theirscentcameouttomeetme.Steppinginsidethewoodsis
likehittingacoldpatchofwaterinawarmlake.Yearsofpineneedlesmakethepathsoft.Irememberthewoodsasdeeplysilent.Intheheatoftheday,Inever
heardthesoundofabird.

Howeverhottheday,thereisalwaysawindontopofBlackRock(1,410feet430m),whichisagreatgiftinthesummer.Ialwayscarriedlunchtoeatonthehighest
point,wherewindandsunbothhadfullaccesstome.OnBlackRock,Iknewthefullestdelightofasummerwalk.

Formoreinformation,seetheHikersRegionMap#12(BlackRockForestsHudsonHighlandsWest,OrangeCounty,NewYork).Thismapis

 Page77

availableatoutdoorstoresinNewYorkorfromWalkingNews,Inc.,P.O.Box352,NewYork,NewYork10013.

Walkssometimesleadtounexpectedfinds.
PhilipSchmidt

 Page78

Northwest:BearTrapCanyon

AnotherfavoriteofminethisoneawinterwalkinMontana.BearTrapCanyonwasthefirstWildernessdesignatedbytheBureauofLandManagement.The
designationistheresultoftheWildernessActpassedbyCongressin1964.Wilderness,withacapitalW,isanofficialdesignationoflandthatprotectsitfrom
developmentoranythingmechanized.Youcannot,forinstance,useachainsawtocutapartatreethathasfallenoverapath.Norcanyoubuildacabinoraroad.
YoumaywalkinWilderness,orrideahorseinit.OfcoursethereismuchwildernessinAmericathathasnotbeendesignatedasWilderness.

ThiswalkwindsalongtheMadisonRiveratthebottomofanarrowcanyontheriverhascarved.Thetrail,whichisbasicallylevel,withafewshort,lowrises,crosses
openmeadows,passesthroughsomelovelyrockandthroughrivergrassesandwoods.And,always,theriveristhere,wideandalmostcalm,runninginrapids,
crestingwhiteagainstrocks,greyinastorm,sparklinginsun.Above,totheeast,highmeadowsandboulderfieldsriseuptowardtherockypeaksoftheMadison
Range.Tothewest,thecanyonwallsdescendinboulderfields,talusslopes,andsteeprock.Ialmostalwaysseeaneagleoverhead.

Fishermenareontheriveryearround.Raftersfloatitspringthroughfall.Walkersuseitinallseasons,althoughtheyaremuchrarerinwinter(when,ofcourse,most
Montanansareoffskiing).WhenIwalkedthereonNewYear'sDay,thewindwhippeddowncanyonandcrosscanyonwithsuchforcethatthewaterseemedto
moveinconstantoppositiontoitselfthecurrentheadingdownstreamtherapidsfallingupstreaminawhitetumbleoffoamagainsttherockswaterspraygustingin
low,rapidcloudsacrossstream.ItwasasifIcouldseethewind.

AccesstothecanyonisonlyfromtheparkingareareachedbyNorrisRoad(Route84)atthecanyon'snorthend.(Riverrunnerscanputinatthesouthend,butthere
isnoentrytothefootpathfromthere.)Theonlywaymostwalkersevergothepath'sfulldistanceisbycampingovernight.Daywalkerssimplywalkwhateverdistance
iscomfortable,thenturnbackalongthepathtoreturn.

Thetrailmakesagoodwinterwalkbecauseitseemstohaveitsownprivateclimateand,althoughitdoesgetalotofwind,itisrelativelysnowfree.Partsofitlying
literallyattheriver'sedgearesometimesicy,butthesesectionsareshort.

Formoreinformation,writeBearTrapCanyon,ButteDistrictOffice,BureauofLandManagement,P.O.Box3388,Butte,Montana59702.Orcall4064945059.

 Page79

EARTHWATCH

Becausetrailsnearmetropolitanareas,likethisonethroughBearTrapCanyon,areheavilyused,realcareisneededintheircontinuinguse.Walklightly,leaving
nothingbehindbutfootsteps,takingnothingbutmemoriesandphotographs.SigntheregistrationformsatthetrailheadsothattheBLM,whichadministerstheBear
TrapCanyonWildernessArea,canseethenecessityformorewalkingtrails.Urgethem,andotherfederalagencies,toprotectotherwildareas.Getinvolvedin
volunteertrailbuildingprogramssothattherearealternativeplacestogoforawalk.Walktrailsinoffseasons,whenuseiswaydown.In11wintersofwalkingin
BearTrapCanyon,I'veneverencounteredanotherwalkeronawinterweekday.

Southeast:CorkscrewSwampSanctuary

ThereisaFloridaapartfromthetouristbeaches.Itisauniqueplace,withoutcrowds,andprovidesasenseofwhatthislandwasbeforewecoveredsomuchofit
withcondominiums,roads,andshoppingmalls.Inthesouthwesterncornerofthestate,slightlynorthandwestoftheBigCypressNationalPreserveandEverglades
NationalPark,istheNationalAudubonSociety'sCorkscrewSwampSanctuary.Ashortwalkhereit'saboutamileandthreequarters(2.8km),mostofitonan
elevatedboardwalktakesyoufromsanctuaryheadquartersthroughasliceofthesanctuary's11,000acres(4,455ha).Youwalkthroughpineforestthateasesinto
wavinggrassandsedge,thenintoastandofvirginbaldcypress,theoldesttreesineasternNorthAmerica.Epiphytes(airplants)clingtothetrees,whileropelike
rootsofthestranglerfigwindtheirwaydownthetrunks.Fernsandwaxmyrtleareeverywhere.Soarebirds.(Thisarea,likemostofFlorida,isabirdwatcher's
paradise.Oneoftwomajorremainingrookeriesofthewoodstorkishere.)Alligatorssunthemselvesonfloatinglogs.

Therearebenchareas,shelters,andanobservationplatformalongtheway.Theguidebookyoureceivewhenyoupayyouradmissiongivesyouanimmenseamount
ofinformationabouttheexoticworldthroughwhichyouwalk.

Thesanctuaryisopeneveryday,MaythroughNovemberfrom8a.m.to5p.m.and,inwinter,from7a.m.to5p.m.Thereisanadmissionfeeof$6.50foradults(or
$5forAudubonSocietymembers)and$3forstudents.Togetthere,takeI75totheNaplesParkexit(Exit17),thendrive13miles

 Page80

20.8km)eastonImmokaleeRoad.FormoreinformationwritetotheCorkscrewSwampSanctuary,375SanctuaryRoad,Naples,Florida33964.Orcall813657
3771.

TheviewalongtheCorkscrewSwampSanctuary'sforestedboardwalk.
CourtesyofCorkscrewSwampSanctuary,Florida

Southwest:CanyondeChellyNationalMonument

IntheheartofNavajocountry,CanyondeChellyisagreat,silent,ancientplaceinwhichyoufeeltheimmeasurablepresenceoftime.Thewallsofthesteepcanyons
thatareallapartofthemonumentsheltertheruinsofAnasazicliffdwellings.Thereareover700ruinsiteshere,petroglyphsandcliffdwellings,representingboth
prehistoricAnasaziandhistoricNavajotimes.

TheonlytrailinthemonumentyoucanwalkwithoutaguideisthetrailtoWhiteHouseRuins,aneasytrailthatwindsdownoverroundedredsandstone,coming,after
thedarkfewfeetofatunnel,tothecanyonfloor.Itisagloriousarrival.Thereis,literally,thelightattheendofthetunnel,agroveofcottonwood,adeepbluesky.
Thereistheriver,thehoganofaNavajofamilywhofarmsthefertilelandofthecanyonfloor,and,beyond

 Page81

CanyondeChelly'sbarrensandstonecliffsofferastark
contrasttothegreeneryofthecanyonbelow.
CanyondeChelleyNationalMonument/RussFinley

thehogan,theirsheep.Youmuststayonthetrailhere,howevercuriousyoumaybe.Awalkerisverymuchavisitorhere.

Itisashortwalkalongthecanyonfloor(theoppositedirectionfromthehogan)totheruins.Thewalkparallelstheriver,linedwithcottonwoods.In

 Page82

autumn,theleavesripplelikeflowinggold.Amakeshiftbridgecrossestherivertobringyoutothecliffonwhichtheruinsstand.Ceilingsandwallshavedecayedand
fallenawaysothatyoucanseetheancientmudbricksdefiningtheruinedrooms.Inthefieldbelowtheruins,therearechollaandpricklypearcactus,agroveof
willowsandcottonwoods,ahotsun,andacoolbreeze.

Thisisawalkthatisalmostentirelydescentandclimb,buttheswitchbacksaregentleonesandanytimeyoustoptorest,youarerewardedwithonemore
remarkableview.Theentireroundtripisonlyabout21/2miles(4km).Itisnotahardwalk,butdocarrywaterinthishot,dryclimate.

Forinformation,writetheSuperintendent,CanyondeChellyNationalMonument,P.O.Box588,Chinle,Arizona86503.Orcall6026745500.

Tofindthespecialtrailsnearyou,oranyoftheothertrailsinyourregion,contactalocalhikingcluborconservationistorganization,naturalhistorymuseumor
association,specialtyoutdoorshop,universityoutingclub,oraNationalAudubonorSierraClubchapter.

CanadianTrails

JustnorthoftheU.S.bordernearNiagaraFalls,theBruceTrailbeginsatNiagara,Ontario.FollowingtheNiagaraEscarpment,withitsgrottos,waterfalls,caves,
meadows,andforestsnorth,itcrossesrollingfarmland,passesthroughtownsandcities,abandoneddams,kilns,andmillhousestoend740kilometers(460miles)
lateronthespectacularcliffsoftheBrucePeninsula,anarrowarmoflanddividingthewatersofGeorgianBayfromLakeHuron.Muchofthistrailcanbedoneas
daywalks,withbackroadsandsidetrailsmakingloopspossible.Forlongertrekswhetherovernightor6weekstherearecampsitesandwatersourcesthelength
ofthetrail,aswellascommerciallodgingabitoffthetrailintownsalongtheway.

Thenorthernmostpartofthetrailisthemostglorious.TheBrucePeninsulaisalandoflimestonecliffsandcaves,forestedvalleyslushwithrareferns,39varietiesof
wildorchids,andenoughspeciesofbirdstosatisfyalmostanybody'slifelist.Baysandinlets,rockybeaches,andgiantboulderslinethewatersofGeorgianBay.
ToppingoffthewholeexperienceoftheregionarethetrailsonFlowerpotIsland,whichliesjustofftheendofthepeninsula.Accessibleviawatertaxifromthetown
ofTobermory(whichmarkstheendoftheBruceTrail),theislandisanationalparklacedwithtrailsleadingtowatersculptedrockandcavesinruggedlimestone
cliffs.

AguidebooktotheBruceTrailisavailablefromtheBruceTrailAssociation,Box857,Hamilton,OntarioL8N3N9,Canada.Orcall9055296821.Theguide
costs$20(Canadian)fornonmembersor$15for

 Page83

ColorfulwatersalongtheshorelineofBrucePeninsula.
PhilipSchmidt

associationmembersitprovidescompletemapsandtrailinformation.ABed&BreakfastGuide,alsoavailablefromtheassociationfor$5,coordinatesbedand
breakfastswiththetrail.(AbedandbreakfastguideisalsoavailablefreefromtheOntarioTouristOffice.Itliststhesameplaces,butitisageneralguideandnot
coordinatedwiththetrail.)MembershipintheBruceTrailAssociationcosts$30andentitlesyoutotheirquarterlynewsmagazineaswellasdiscountsontheir
publicationsandothermerchandise.YoumayordertheguidebookbyphoneandchargeittoyourVisaorMastercard.YoumayalsopayinAmericandollars,and
thesmalldifferenceincurrencyvaluegetsdonatedtotheBruceTrailgeneralfund,aworthyconservationistcause.

TheBruceTrailisoneofeightlongdistancehikingtrailsinOntario,totalingmorethan2,080kilometers(1,300miles).Foraddressesoftheassociationsmaintaining
each,seetheappendix.TheeightarecoordinatedbyHikeOntario,1220SheppardAvenueEast,Willowdale,OntarioM2K

 Page84

 Page86

2X1,Canada.ForinformationaboutOntarioingeneral,includinghiking,canoeing,cycling,horsebackriding,countryinns,andanythingelseyou'dliketoknow,call
8006682746.

InQubec,aboutanhour'sdrivenorthofthecityofQubec,istheJacquesCartierValleyoftheReservefauniquedesLaurentides,awildlifereservethatisa
properlyrugged,wildplace.Itstimberedmountainsandglacierscouredgorgesarestillinhabitedbybear,moose,andotters.ThisistheQubecofJacquesCartier,
the16thcenturyexplorerwhoarrivedin1535oncommissionbytheKingofFrancetoexploretheSaguenayandincidentallydiscoveredtheSt.Lawrence.Thearea
islacedwithmarkedtrailsofvaryinglengthanddifficulty,allbranchingoffadirtroadthatparallelstheJacquesCartierRiver.Youcanspendaweekbackpacking
here,orafewhourswalkingononeofthetrails.Formoreinformation,writetotheReservefauniquedesLaurentides,801CheminSaintLouis,Bureau180,Qubec,
QubecG1S1C1,Canada.Orcall4186861717.

SouthofthereserveandclosertotownistheParcdelaJacquesCartier,oneofQubec's17provincialparks.Thereareagoodnumberofhikingtrailshere,too,
thatmakeforaneasyday'swalk.Formoreinformation,writeParcdelaJacquesCartier,9530delaFaune,Charlesbourg,QubecG1G5H9,Canada.Call418
6224444.

InAlberta,WatertonLakesNationalPark(adjacenttoMontana'sGlacierNationalPark)isrelativelysmallandextraordinarilybeautiful.Itislacedwithoneofthe
best(andmostused)trailsystemsintheCanadianRockies.ThewalktoCryptLakeisapopularoneinwhichaccessisviaboatfromtheWatertontownsitetoHell
Roaringdock.(Arrangewiththeboatoperatortobepickeduplater.)ThewalkitselftakesyoupastHellRoaringFallstoendatthelovelyalpinelakeafteraclimb
of701meters(2,300feet)in8.8kilometers(51/2miles).Althoughthisisawellestablishedandheavilyusedtrail,aportionofitisfairlyexposed,makingit
unsuitableforacrophobics.Formoreinformationonthisandotherparktrails,writetotheSuperintendent,WatertonLakesNationalPark,WatertonPark,Alberta
T0K2M0,Canada.Call4038592224.

BritishPathways

Ofalltheplacesonearthtogoforawalk,noneseemsaspurelyromanticasEngland.Maybeit'stheauraof19thcenturyEnglishnovels.Maybeit'sthehighmoors,
themist,theintensegreenofdeepforest,theoldvillagesnestlinginarollingcountryside.(Where,ofcourse,allthe19thcenturyEnglishnovelstakeplace.)Inany
case,itseemstometheultimateplacetogoforawalk.Indeed,ithasmorepublicfootpathsthananynationonearth.InEnglandandWalesalone,thenetworkis
192,000kilometers(120,000

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miles)long.Thereisnoplaceinthecountrythatdoesnotofferthepossibilityofagoodwalk.InScotland,youmaywalkanywhere.

Britaincourtsitswalkers.TheBritishTouristAuthoritypublishesamarvelousbrochure,BritainforWalkers,thatpresentsalltheNationalTrailsinEnglandand
Wales,longdistanceroutesinScotland,andaselectionofregionalroutesacrossBritain.Itincludessampleitinerariesdesignedtogiveyouanideaofthekindsof
walkspossibleandprovidesalistofguidebooksandmaps.Thebrochureisactuallyalarge,foldoutmapthatshowsyouwhereallthetrailsaresoyoucanpickyour
walkbasedonwhereinEnglandyou'dliketobe.Foranytruewalker,thismapisindispensable.(TheBritishTouristAuthorityisalsocarefultopointoutthatthe
brochureismadefromthewoodpulpofmanagedforestsandforeverytreecutdown,atleastonetreeisplanted.)

TheTouristAuthoritywillalsosendyouthebrochuresofanumberofcompaniesthatrunguidedwalksthroughEngland,Scotland,Wales,andIreland,aswellasone
companythatwillmapoutunescortedwalkingtoursinwhichtheyarrangeeverything,includingyourbaggagetransfers.

ClosetoLondon,andreachedatvariousintervalsbytrainandbusroutes,theSurreyendoftheNorthDownsWay(a245kilometer,or153mile,routeacross
rollingfarmland,overwoodedandopenhillsides,acrossheathandvalley,andthroughcharmingvillages)ispartofagreenbeltpreservation.Partofitfollowsthe
ancientPilgrim'sWay,theroutefollowedbymedievaltravelersfromWinchestertoCanterbury(theNorthDownsWaydoesnotactuallygotoCanterbury,buta
northernalternativeroutedoes).WalkingtheentireNorthDownsWaygivesyouanextraordinarysenseofthiscountry,butdoingbitsandpiecesofitisalso
satisfying.Youcanfindlodginginthetownsalongthewaywhichis,incidentally,agooddealcheaperthanstayinginLondon.

ThereisacompletedescriptionofthisrouteinaguidebookcalledWalker'sBritain,which,alongwithitscompanion,Walker'sBritain2,describesover400walks.
ThesearethemostcompleteguidebookstoanywhereI'veeverseen,providingmaps,detailedinformationaboutthewalksthemselves,thecountryside,thevillages,
andthehistoricsitesalongtheway.Thesecondvolumeincludesdescriptionsofcanaltowpathandabandonedrailwaywalks.Thefirstvolumeprovidesarundownon
Britain'slongdistancepaths,includingthePennineWay,whichruns410kilometers(256miles)fromthePeakofDerbyshiretotheScottishBorder.Thefirstof
England'slongdistancepaths,thePennineWaynowcountsassecondlongest,afterthe828kilometer(518mile)SouthWestPeninsulaCoastPath.ThePennine
Way,whichpassesthroughtheheartofBrontecountry,crossessomeoftheroughestandmostremoteareasofEngland.Initsentirety,itisastrenuous,challenging
walk,althoughpartsofitliewithineasyreachofdenselypopulatedareas.

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TwoPennineWayguidebooks(northandsouth)areapartoftheofficialguidestoNationalTrailsinEnglandandWalespublishedinconjunctionwiththeCountryside
CommissionandOrdinanceSurvey.(You'lluseOrdinanceSurveymapsnomatterwhereyouchoosetowalkinBritain.)Theseofficialguides,andaslewofothers,
areeasilyavailableinBritain.TheBritishTravelCentreat12RegentStreet,PiccadillyCircus,LondonSW1Y4PQ,isopen7daysaweekandcangiveyou
informationandguidebooksforthewholeofBritain.

TheWalker'sBritainbooksareavailableatPowell'sTravelStore(abookstoredevotedsolelytotravelbooks)at701S.W.6thStreet,Portland,Oregon97204.
Call5032281108.Powell'sistheplacetocontactforwalkingguidestoanywhereintheworld,forbothcitiesandbackcountry.Tellthemtheregionthatinterests
you,andthey'lltellyouwhatbookstheyhave.Iftheydon'thaveit,youwillprobablyonlybeabletogetitattheplaceitself.

FortheaddressoftheBritishTouristAuthorityandthetouristofficesoftheothercountriesmentionedhere,fromwhomyoucangetmorespecificinformationabout
walking,pleaseseetheappendix.Amongthequestionsyoumustaskiswhetherornotyouneedavisa.

WanderingWesternEurope

I'vespentagooddealofmylifewalkingintheAlpsonpathsthathavebeenwalkedforcenturiesbyshepherdsandfarmers,artists,writers,romantics(whooften
carriedoutscientificstudiesbecause,untilthemid19thcentury,walkinginthemountainspurelyforpleasurewasconsideredsuspect),andotherassortedtravelers.
Thepaths,leadingintotheinnerrecessesofthemountains,acrosshighmeadowsandthroughalpinevillages,serveSundaystrollersaswellasserioushikersand
climbersontheirwaytothepeaks.

Theseold(butwellmarkedandwelltendedbynationalalpineclubs)pathsinvitethewalkerintopersonaljourneys.Thecablecarsandmountainrailwaysthat
transportwalkersintothegoodpathsofthehighcountry,allowingonetowalkmilesathighaltitude,makethesepathsaccessibletoeveryone.Exceptforthevagaries
ofmountainweather(towhichyoumustpaystrictattention)eventhemostdramaticwalksbecomerelativelyeasy.

Youwalkthroughgreenvalleysandhighmeadows,overwindsweptrockypasses,alongthesidesofjagged,greymountains,throughforestsandacrossbarren
moonscapes,tocome,eachday,toamountainhut.Tired,thirsty,hungry,youcaneatanddrinkandsleepandtomorrowgoonagain.

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InEurope,avastsystemofrefuges(huts)ofvaryingdegreesofprimitivenessoffersshelterandaplacetosleep,aswellasfoodthatmayvaryfromabowlofsoupto
afullcoursedinnercompletewithwine.Althoughtherearesomeplaceswhereyoushouldcarryasleepingbag(notably,Sweden),ingeneraloneneednot.Prepared
foodandbeddingareallpartofthissystemthatallowsordinarywalkersthetasteofhighadventure.Whetheryouwanttomakeashortwalk,aday'swalk,orawalk
ofdays,therearetrailsforeverylevelofwalkerchallengingpathsandeasyones.Theeasyonesarefullofplaceswherelazyadults,smallchildren,anddogscanlie
inlovelymeadowswhilethemoreambitiouscantakeofftoclimbsomepeak,orwalkamorechallengingroute,andreturnafewhourslatertogoontothehut.

SomeparticularlylovelyplacestowalkinEuropeincludetheMontBlancregionnearChamonixinFranceintheBerneseOberland,fromKanderstegtoMeiringen,
SwitzerlandupMountOlympusinGreecethroughtheAllguerAlpsnearthetownofOberstdorf,GermanyandintheItalianDolomitesfromSantaCristinatothe
Marmolada.AlthoughIhavewalkedextensivelyinFrance,Switzerland,andItaly,ItendtouseAustria(perhapsbecauseIlivedthere)astheexampleofwhat
mountainlifeislike.Austriahaslovely,gentletrailsleadingfromhuttohut.Italsohaswild,highartesandsummits,glittering,vast,andlonelyglaciers,andasoulto
matchitsmountainsimpassiveandpassionateatonce,restrained,andpracticalyetextravagant.Thehighmountainsaresternandcold,theloweroneswarmly
beckoningwiththeirlush,greenmeadowsandmyriadwildflowers.Despiteanenormouslycosmopolitanhistory,themountainpeoplearetheheartofthecountry.The
citiesarethere,withtheirmusicandcultureandoldsophistication,retainingstilltherococotrappingsofempire,butnothingmasksthelanditself.

AWANDERINGSONG

IstdasnichteinwunderbaresLebenfreiwieZigeunerwirsind

ThisisasongpeoplesingintheGermanspeakinghuts.''Asfreeas
gypsies,"itsays.Thesentimentisperhapsabitdated,butIclingtoitasI
clingtothefreedomofbeingavagabond.Itgoeson"...drawnhere
andthereasthewind,sometimesstayingwheretheworldisespecially
beautiful...Isthatnotawondrouslife?"

Walkinginthemountainsiswondrous.Freeandunfettered,iterasesthe
memoriesofasettledlifeandremovestheneedforafuture.The
mountainsareeternal.Lifeisinthemoment,anditisenough.

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ThereisaspecialattitudeinAustriatowardthemountainsandallwhogointothem.AndbecauseAustriahasnoJungfrau,noMontBlanc,thepeoplewhocometo
themountainscomenottooglebuttowalk.Evendayhikersherearepeoplewhocomeoften.Theyknowwhatthemountainsareaboutandareathomeinthem.
Oneofmyfavoritewalkshereisarelaxed3daytripbeginningatthetownofScharnitz(ashorttrainridefromInnsbruck).Thefirstdayisthehardest,witha5hour
walkthatclimbsmorethan792meters(2,600feet)(mostlyinthelaststretch)asyouapproachthefirsthut,theKarwendelhaus,alarge,handsomehutbuiltatthe
veryedgeofthemountain.Onmyfirstwalkhere,Iarrivedinacoldrainstormbutfoundawarmplacebythestoveinthebeautifuloldwoodencommonroomfor
dinner.

Iwasassignedabedinabunkinasmalldormitoryroomand,whenitwastime,Iwasgladtogetintoit.Ihad,however,notbeeninitverylongwhenaGermanman
cameintotheroom,sawmeinthebunkand,blushing,excusedhimselfwhilebackingoutoftheroom."Oh,I'msorry,"hesaid,"I'minthewrongroom.I'msosorry.
Ithoughtitwasthisroom.Infact,therearemythingsoverthereonthatbunk,butitmustbethewrongroom.""Thisistherightroom,"Isaidtohim."Everybody
sleepstogether.Inthesameroom.''"Oh,"hesaid,"I'veneverstayedovernightbefore."

FromtheKarwendelhaus,thepathdescendsslightlytotheKleinerAhornboden,aflat,lush,greenmeadowthatgetsitsnamefromthemaple(Ahorn)treesthatgrow
there.Themeadowislikeagarden,anElizabethanlawn,ameetinggroundformagicalcreatures,doublyenchantinginthemidstofalltherock,steepmeadowland,
andtoweringwildmountainssurroundingit.Isatawhileunderamapletree(IusuallysitunderanybeautifultreeinanybeautifulspotIcometo.Ifindtakingthetimeto
sitaveryimportantpartofwalking.SometimesitistimetosortoutthethingsIthinkasIwalksometimesitistimetodreamsometimesitistimeforlunchsometimes
itistimesimplytositbeneaththetree)beforegettingunderwayagainandcrossingadriedupriverbed.

ClimbingupoutoftheKleinerAhornboden,Icametoameadowwherefarmerscomewiththeirstockforthesummer.Afewfarmerswavedtome,andIstoppedto
restontheporchononeoftheirhuts.ThedoorwasopensothatinsideIcouldseearoughtableandbench,someblackenedpotsonthewall,andacornerfireplace.
Ismelledpotatoesroastinginthefireplace.Theroomopenedontoanotherroombehindit,earthfloored,linedwithshelvesholdinghugewheelsofagingcheese.Two
vatsonthefloorcontainedthepartiallyprocessedcheese.Turningawayfromthehut,Iwatchedapigwalkuptothewatertroughandjumpin.Hewadedthelength
ofthetrough,thenclimbedout.

ThefarmerswhosummerupherewiththeircattleandpigslivetherestoftheyearintheEngValley,thenextvalleyonthiswalk.Iclimbedthelaststeepmeadowto
thenexthut,theFalkenhutte,a3hourwalkfromthe

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TheAlpsoffertrailsforeverylevelofwalker
AustrianTouristOffice

Karwendelhaus.TherewereafewpeoplethereondaywalksupfromtheEngValleyforlunch.

ThefollowingdayIwalked2hoursdowntotheEngValley,awalkeasyenoughtoleavemetimetodawdleinapretty,highmeadowoppositeamassiverockwall.I
hadwalkedbeneaththewallearlieronmywaytothismeadow,hearingalongthewaytherumbleoffallingstones.AsIsatinthemeadow,Iheardaroarlikethunder,
and,suddenly,anavalancheofstonescascadeddownthewallinagreybroncloud.Thecloudrolled,roaringdownthemountain,growinglargerandlargerasit
rolled,untilitcoveredthepathIhadwalked,Theroaringended,butthecloudheldanechoofthefallingrocks,until,silent,itbegantorise.Then,asifthecascade
hadneverhappened,thepathwasclearandthemoutainsquiet.

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IdescendedintothelittlefarmingvillageattheendoftheEngValleyandstoppedforlunchatarestaurantthere.Sittingatatableoutsideinthesun,Ifeltnoneedto
rush.Afterward,Iwalkedon(andmostlyup)another2hoursthroughmeadowsfilledwithwildflowerstothenexthut,theLamsenjochhutte.(Icouldalsohavestayed
intheEng,asIhadinthepast.Ifyoudecidetostay,askaboutaccomodationsattherestaurantoratthehotelatthefartherendofthevillage.)

TheLamsenjochhuttenestlesinaspectacularworldofhighmountains.Itseemsalmostimpossible,whenyoulookataphotoofit,thatyoucouldevergettherejustby
walking.But,likesomuchhere,ittrulyisjustawalk.Forwalkerstravelingwithaclimber,though,thereareplentyofthingshere(andalongthisentireroute)toclimb,
whetheroneisatechnicalclimberorascrambler.

Thenextmorning,Iwalkeddown,outofthisworldofrock,intowoods,throughtheWolfsklamm,aravinewhosepathsweavearoundwaterfalls,andoverthestream
thatcutstheravine.IcontinueddownthepathpastneatfarmsandonintothetownofSchwazwithitsprettyTyrolianhouses.Geraniumsandrosesgroweverywhere.
FromSchwaz,ItookthetrainbacktoInnsbruck.

ItwasalovelywalkandtypicalofawalkintheAlps.I'vedoneitmanytimes,inallkindsofweatherandconditions.EachtimeseemsentirelydifferentsothatwhatI
havelearnedfromit(andfromthoseotherwalksI'vedonemorethanonce)isthatyoucouldprobablyspendyourlifetimeinoneplace,andeachtimeyouwalked
there,somethingnewwouldhappen.Beingabletotraveltogoforawalkismarvelous,butIthinkthatwhatisnewiseverywhere.

GuidedhuttohutwalksinAustria(andothercountries)aresuperblyconductedbytheAlpinschuleInnsbruck,InderStille1,6161Natters,Austria.Call0512/5460
00.Contactthemfortheircatalog.TheyalsorunfreedaywalksfromInnsbruckandIgls.InquireattheTouristOffice.

TrampingDownUnder

NewZealand

TheidealthingaboutNewZealand,asidefrombeingspectacular,isthat,ifyouliveinNorthAmerica,youcanwalkallspring,summer,andfallin(relatively)good
weatherathome,thenspendwinterhavingsummerinNewZealand.Alotofpeopledoitsomanythatsomeofthemorepopularroutesarenotonlycrowdedbut
bearheavyregulationsinordertokeeptheexperienceaspristineaspossibleforthosewhowalkthere.

NewZealand,likeEurope,hasahutsystem,buttheirhutsaremoreprimitive,requiringyoutocarryasleeppingbagtoovernightinthemandto

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DensevegetationalongNewZealand'sRoutebournTrack.
CourtesyofNewZealandTourismBoard

carryandcookyourownfood.Thehutsvaryinsizefromoneroomshackswithnotmuchbesidesafireplace,table,andcanvasmattressto40bunkbuildingswith
separatekitchensandflushtoilets.Thefeesforhutsvary.Ticketsforthem,orGreatWalksPasses(ifyoumeantospendconsiderabletimeonNewZealand'swalking
tracks),shouldbepurchasedinadvance.TheyareavailablefromtheDepartmentofConservationofficesorparkvisitorcenters.Formoreinformationaboutwalking
inallofNewZealand'sParksandReserves,contacttheDepartmentofConservation,TePapaAtawhai,P.O.Box10410,Wellington,NewZealand.

Oneday,anationalwalkwaywillrunfromoneendofNewZealandtotheother.Thewalkwayconceptbeganasawayofprovidingaccessforshortfamilywalksinto
thecountryside,easilyaccessiblefromurbanareas.Infact,thewalkwaysbuiltaroundthecountryvaryconsiderablyindifficulty

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andterrain,withmanyofthemsuitableonlyforexperiencedbackcountryhikers.ButbecausetheNewZealandWalkwaysCommissionhassetupasystemoftrack
classificationsthatratesallofthem,youcaneasilyavoidgettingoffonthewrongone.Theeasiestratingisawalkapathsuitablefortheaveragefamily.Nextisa
trackawelldefinedwalkingtracksuitableforpeopleofgoodtoaveragephysicalfitness.Mostdifficultisaroutealightlymarkedtrailmeantforwellequipped,
experiencedhikers.

Ofthewalkwaysratedeasy,themostpopularistheMilfordTrack,a4daywalkfromGladeWharftoMilfordSoundinFiordlandNationalParkontheSouth
Island.TheMilfordTrackisprobablythefirstnameanybodythinksofwhenNewZealandismentioned.Becauseoftheheavysummer(midDecembertoJanuary)
trafficonthistrack,therearenumerousregulationsregardingitsuse,includingthatyoumaywalkonlyinthedirectionfromGladeWharftoMilfordSoundinsummer
andmustwalkitin3nightsand4daysorless,whethertheweatherturnsbadornot.(Thestrictregulationsmakethetrackappearlesscrowdedthanitactuallyis.)
Thisisawalkyoumustbookinadvance,whichyoucandobywritingtheTouristHotelCorporation,P.O.Box185,TeAnau,NewZealand.Thereareotherroutes
intheparkaswell.TheKeplerTrackisespeciallygoodforhalfdayanddaywalks.

Ifyou'replanningatripdownunder,youwoulddowelltogetholdofathoroughguidebooktowalkinginNewZealandcalledTrampinginNewZealandbyJim
DuFresneit'savailableatAmericanbookstoresorfromLonelyPlanet,EmbarcaderoWest,155FilbertStreet,Oakland,California94607.Fortytracksare
describedinthebook,andyoushouldfindsomethatsuityourwalkingneeds.ThebookgivesyoualltheinformationyouneedforanywalkingtripinNewZealand,
includinghowtomakearrangementsforyourtrip.

Australia

AsidefromthemagnificenceofitssceneryandtheoddityformostotherEnglishspeakersofitslanguage,Australia,isolatedasanislandforsolong,hasa
completelyseparatefaunaandflora.WhereasNewZealandlooksmuchlikethemountaincountryofthewesternUnitedStatesandCanadaandtheAlpsandfeels
somehowfamiliartoAmericans,Australiaiscompletelyforeign.Theplants,forinstance,havebeentheresolongthatthey'vealldevelopedenormousselfprotection
withthingsthatpoke,stick,prick,andjab.Theanimalsexistnowhereelse.Kangaroos,wombats,Tasmaniandevils,koalas,platypuses,echidnas,dingoes,
kookaburras,emus,casowaries...thelistgoeson.Ofcourse,therearealsocrocodiles,spiders,andsandflies,butinthefaceofalltheexoticanimals,Ican'thelp
butfindthesecreatureslessinteresting,ifmoreofanuisance.

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Sydney,Australia'slargestcity,inNewSouthWales,Australia'soldeststate,isagoodplaceforwalkers.Ringedbynationalparks,thereisanenormousvarietyof
whattheAustralianscall"bushwalking"ineverydirectionfromtown,andthereiseasypublictransportationtomuchofit.Sydney'slocation,originallychosenbecause
itofferedasafedeepwaterharborandafreshwaterstream,isthesortoflocationwhere,inmostoftheworld,thenaturalscenerygaverapidwaytofarms,suburbs,
andotherdevelopment.Fortunatelyfornature,thecountryaroundSydneyistoowildforsettlement,toodeeplycutbyrivergorges,toofilledwithformidablecliffs,
boulders,barerock,andsandy,infertilesoiltohavebeenofusetosettlers.Acrosstheworld,landdeemedworthlessbypioneershasoftenbecomethesolesurviving
naturalhabitat.Inrecentyearsmoreandmoreofthislandhasbeenofficiallyprotectedforthespecialqualitiesthatnaturallyprotecteditinthefirstplace.

RoyalNationalPark,thesecondoldestnationalparkintheworld(afterYellowstone),wasestablishedin1879.Itliesatthesouthernedgeofthecity.Regular
publictransportationprovidesaccesstoeachendofthepark,andthereiseasywalkingalongitsgorgeouscoastline.(Youcanmakea2daywalkhereandgofrom
oneendoftheparktotheother,butyouhavetocamptodothis.)

Westoftown(andalsoaccessiblebypublictransportation)aretheBlueMountains.Theirnamecomesfromthebluemistthathangsoverthemmuchofthetime
andthesenseofbluethatcomesfromaforestcomposedalmostentirelyofthetall,slenderbluegumtree.Theabsenceofgreenisactuallystartlinghere.Thereisa
mutedgreygreenthathintsatsomememoryofgreen.Thisisaworldmadeofallthetintsandshadowsofblue.Youwalkinthiscolor'sinfinitemoods.

Araised,fairlyflatsandstoneplateaudeeplycutbywater,theBlueMountainsaremainlyexposed,high,verticalcliffs.Waterfallsareeverywhere.Vegetationisthick.
Therearesomesteepupsanddownshere,butyoucanmakeshortwalksthatarenotdifficult.

TheNationalParksAuthorityhasseveralbrochuresabouttheBlueMountainsNationalPark.TheseareavailablebywritingtoNationalParks&WildlifeService,
P.O.Box43,Blackheath,Australia2785.

ThemostcompleteguidetowalkinginAustraliaavailableintheU.S.isLonelyPlanet'sBushwalkinginAustraliabyJohnandMonicaChapman,butthewalksthey
describetakeatleast2days,andyoumustbeequippedtocamptodothem.(Theyare,however,ratedfromeasytohard,soifyou'repreparedtocampanddecide
todoanyofthem,atleastyouknowwhatyou'regettinginto.)Forthoseinterestedinshorterwalks,WalksintheBlueMountainsbyNeilPatoncoversthatregion
well.Anotherusefulbookfordaywalkersis100WalksinNewSouthWalesbyTyroneThomas.Thisone

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describeswalksthroughoutthestate.Bothbooksshouldbeavailableinoutdoor(bushwalking)shopsinSydney,ifyoucan'tfindthematPowell'sinPortland.

OneofthenicestthingsabouttheLonelyPlanetbooksisthattheydescribeeveryotherguidebooktotheregion.EvenifyouneverintendtofollowtheLonelyPlanet
treks,thebooksarevaluableforalltheinformationtheypresent.TheyalsoadheretoatravelphilosophythatIthinkisusefulforanywalker(actually,usefulfor
anyonewhohappenstobealive):"Don'tworryaboutwhetheryourtripwillworkout.Justgo!"

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6
PursuingWalkingFurther
Onceyou'vebecomeaconfirmedwalker,youmaywanttoexpandthevarietiesofwalksyoumake.Thereareahugearrayofactivitiesfromwhichtochoose.Trial
hiking,whichisessentiallywhatI'vebeentalkingaboutintheprecedingtravelsection,isprobablythemostobviousextension.Hikingcanbemorerelatedtojogging
ortowalking,dependingonthekingofhikingyoudo.Agentlestrolldownawoodlandpathisawalk.Avigorousclimbupasteep6,000foot(1,829m)mountain,
withorwithoutapack,isahike,aworkoutakintojogging.Anypitchincreasestheworkyouandyourhearthavetodo,yetawalksuchasthewalkIdescribed
downinto,andthenupoutof,Canyon

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deChellyisreallynotahardwalk.Unlessyouhaveaphysicalconditionthatpreventsyoufromclimbinganything,don'tbeputoffbyalltrailsrequiringaclimb.It's
perfectlyfinetowalkslowly.

BackcountryandAdventureWalking

Forpeoplewhoenjoywalkingonbackcountrytrails,backpackingisalogicalstep.Here,bycarryingallyourequipmentonyourbacksleepingbag,tent,cooking
equipment,food,andclothesyoucanextendyourwalktoamatterofdays.Selfsufficient,yousleepinthesameoutdoorswhereyouwalk.Backpackingallows
youtogodeeperintotheterritory,toexperienceitfartherandfartherfromroads,totravelthemanylongtrailsliketheAppalachianTrailfromMainetoGeorgiaor
thePacificCrestTrailfromCanadatoMexico

Hikingbackcountrytrailsisagreatwaytostayinshape
andseesomeastonishingscenerycloseup.
FStock/JohnLaptad

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WALKINGTIP Forthosewholikethewalkandthecamping,butnotthe
carrying,llamasmakewonderfulcompanions.Theywalkatyour
paceandcarryallthegear.Therearellamaoutfittersthroughout
thecountry.Ifyouareconsideringgettingallamaofyourown,
youmustgetatleasttwo.Theygettoolonelyaloneand
responsiblebreederswon'tsellyoujustone.

IfyougotrekkingintheHimalayas,youcanhireSherpastocarrytheheavystuff.AlongthelongtrailsinotherpartsoftheworldthePennineWayinEngland,the
variouslongtrailsofEuropetherearevillagesormountainrefugeswhereyoucanovernight.(ThePennineWayhasafewlongstretcheswhereyoushouldhavea
tent.Oryoumightjustdecidetodootherstretchesofthetrail.)Forthemostpart,though,allyouneedtocarryisadaypackwithyourclothesandtoiletties,thenfind
foodandshelterinthehuts.IfyoutrampthroughNewZealandor,insomeareasofAustralia,youneedtocarryasleepingbagandfood,butthehutsallowyouto
foregothetentandstove.

Hiking,outdoor,andconservationclubsalloverthecountrysponsorgroupoutings,dayhikesorbackpacks,forthosewhoprefertogowithagroup.Asyoubecome
morecomfortableinwildsettings,youmayoptoutofgroups,decidingtogowithoneortwootherpeopletoimproveyourchancesofseeingandhearingwildlife,or
toexperienceagreatersenseofthesolitudeforwhichsomanyofusgointowildcountry.Ifyou'dlikesomeoneelsetodotheorganizing,commercialoutfitssponsor
treksinalltheexotic,challenging,magnificentplacesoftheEarth.Someoftheseoutfitsarelocaloperationsspecializingintheirownvicinity,andyoumightdecideon
oneoftheirtreksonceyougettowhereyou'regoing.Others,likeOverseasAdventureTravel,basedinCambridge,Massachusetts,orProgressiveTravels,basedin
Washingtonstate,operateinternationally.Amongtheirgreatvarietyoftrips,OverseasAdventureTravelincludesfamilytripstoCostaRica,theGalapagos,andthe
CanadianRockies.Thesetripsarenotentirelywalking,buttheyincludewalkingandmakeforwonderfultripswithchildren.TheiradulttripstotheHimalayas,Asia,
Africa,theMediterranean,andtheAmericaswhichoftenincludeagooddealmorewalking,arealsoextraordinary.Forinformation,writetoOverseasAdventure
Travel,349Broadway,Cambridge,Massachusetts02139.Orcall8002210814.

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ProgressiveTravelsspecializesinwalkingandbicyclingtoursinFranceandWashingtonstate(withabitofKenyathrownin).Walksaveragefourtofivehours(at
yourownpace)withgoodfoodandlodgingrangingfromcountryinnstocastlesawaitingyouattheend.Yourluggageistransportedtoyourlodging,soyouneed
carrynomorethanadaypack.Formoreinformationcall8002452229.

OrganizationssuchastheSierraClubandtheAppalachianMountainClubalsorunwalkingtripsforvariouslevelsofwalkers.Seetheappendixforaddresses.

SpeedwalkingandRacewalking

Speedwalkingislessaboutwalkingatspecificspeedsthanaboutwalkinginastylethatincreasesyourforwardvelocity.Yourarmspumpclosetoyoursidesandyour
feet,havingincreasedthestridesyoumakeperminute(fromtheusual60stridesperminuteupto65or80),landinanalmoststraightline.Yourpostureiserect,with
perhapstheslightestleanforwardfromtheankles.

Racewalkingissimilartospeedwalking,butthereisatechnicaldifference:Yourkneemustbestraightwhenitisdirectlyunderthebodyandoveryourfoot.Itisthis
straighteningofthekneethatsendsthehipswingingoutandgivesracewalkerstheratheroddlooktheyhaveinmotion.Isay''odd,"butinfactthereisafloating
qualitytothemotionandthemoreexpertyoubecomeatit,themoreyouwillfeelasifyou'refloating.Ifracewalkinginterestsyou,youmightdowelltoattendaclinic
inyourareasothatyouhaveanexpertonhandtomakecorrectionsbeforeyougetintowronghabits.Thereareracewalkingclubsalmosteverywhere.Fora
directoryofthem,sendaselfaddressedstampedenvelopetoBobCarlson,2261GlencoeStreet,Denver,Colorado80207.Mr.Carlson,whoseFrontRange
Walkershas430members,callsracewalkingthe"techniquethatusesthebiomechanicsofthebodytotheutmostsoyoucanwalkefficiently,soyoucangofast."

WatchingBirds

Birdwatchingusuallyrequiresthatyouwalkatleastashortdistancetogetawayfromtrafficandotherdisturbances,thatyoudoitveryearlyinthemorning,andthat
youspendconsiderabletimestandingaround,orsittingquietly,binocularsorspottingscopeinhand,waitingtoseewhichbirdsare

 Page105

present.Birdwatchingisamesmerizingandrewardingactivity,butitinvolveswalkingasameansratherthanasagoal.Therearetimeswhenmorestrenuouswalks
arerequired,suchasthosethatgetyouintohighcountrytowatchfairlycloselytheannualmigrationsofhawks.WalkingMagazineliststheannualAudubonSociety
ChristmasBirdCountinitsEventsColumnand,indeed,findingasmanybirdsasyoucanin24hoursdoesrequiresomerealmoving.CheckwithyourlocalAudubon
Societyornaturalhistorymuseumforbirdingtoursinotherplaces,bothnationallyandinternationally.

Youmayfindthat,foryou,walkingisdefinitelyforthebirds.
Unicorn/DickKeen

 Page106

Orienteering

Inorienteering,youuseamapandcompasstonavigatefrompointtopointinthelandscapeasquicklyandefficientlyaspossible.Thenumberofmilescoveredand
thedifficultyoftheterraincanbedecidedaccordingtotheskilloftheparticipants.Astheygofrompointtopoint,orienteers,continuallyforcedtomakenavigational
decisions,learntoreadthelandscape,becomingfullyabletoassessandunderstandit.

Theimportantequipmentfororienteeringaremapandcompass,andtheprimejobfortheorienteer,beginnerornot,istoknowwhereheorsheisonthemapatall
times.Orienteeringcanbeacompetitivesport,butitsessenceisthatitisapersonalskill,likewalkingitself,owingnothingtooutsidehelp.Thereareabout3,000
activecompetitiveorienteersintheU.S.,buttensofthousandsuseorienteeringforotherpurposes,includingnoncompetitiverecreation.

Orienteeringisnotcomplicated,butthewordsdescribingitare.Theeasiestwaytolearnisthroughanorienteeringclub,bydoing.Clubsthroughoutthecountryhold
meetsforalllevelsofparticipants,beginnerstoexperts.Evenifyou'renotinterestedinanythingcompetitive,youcanstillbenefitfromtheirinformationaboutlocal
coursesandmaps.AlistofclubsisavailablefromSilvaOrienteeringServiceUSA,P.O.Box1604,Binghamton,NewYork13902.

CONSUMERTIP Simplecompassesareasgoodasexpensiveonesforanyonebut
professionalorienteers.YoucanbuygoodSilvacompassesfor
$10to$13.Thebestmapstouse,asidefromthosemade
especiallyfororienteeringmeets,areUSGStopographicalmaps,
71/2minuteseries,withascaleof1:24,000.

President'sCertificate

Forsomepeople,keepingalogofwalksprovidesanincentivetocontinue,evenonthedayswhenawalkisthelastthingyoufeellikedoing.Whileyourownbody
providesthereallog,avisibleandsensualrecordofthefactthatyouhavebeenwalking,sometimesit'salsoencouragingtorefertoawrittenlog.Seeinghowmuch
you'vedoneisagoadtodoingmore.Beyondthe

 Page107

Orienteeringisagreatwaytohoneyourmapreadingskillsforbackcountryhiking.
FStock/JohnLaptad

 Page108

recordkeeping,however,alogcanqualifyyouforthePresidentialSportsAward.Toqualify,youmustwalkaminimumof125miles.Eachwalkmustbecontinuous,
withoutpausesforrest,andyoumustwalkatapaceofamilein15minutesthatis,4milesperhour.Nomorethan21/2milesadaymaybecreditedtoyourtotal.

Forthosewhohavereceivedthisinitialaward,therearealsoracewalkingandendurancewalkingawards.Toqualifyfortheracewalkingaward,youmustracewalka
minimumof200miles.Eachwalkmustbecontinuousforatleast3milesandnomorethan5milesonanyonedaycanbecountedtowardthetotal.Themilesmustbe
spreadoveratleast40outings.Youraveragewalkingtimemustbe12minutesamileorless.Youmustfollowthebasicrulesofracewalkingandparticipateinatleast
threejudgedevents.

Fortheendurancewalkingaward,youmustwalkaminimumof225miles.Yourwalksmustbecontinuousforatleast5miles,withnomorethanone10mileor15
milewalkcreditedeachweek.Duringa4monthperiod,atleastfiveofyourwalksmustbe10mileslong,andatleastonemustbe15mileslong.Youmustinclude
four1hourwalksaweek.

PresidentialSportsAwardWalkingLogsareavailablefromtheSuperintendentofDocuments,U.S.GovernmentPrintingOffice,P.O.Box371954,Pittsburgh,
Pennsylvania15250.AskforWalkingforExerciseandPleasure,stock#017001004472andencloseacheckfor$1.Or,ifyoujointhePreventionmagazine
walkingclub,usethelogtheyprovideyou.Yourcompletedlog,alongwithacheckfor$6(payabletoAAU/PresidentialSportsAward),shouldbesenttothe
PresidentialSportsAward,AAUHouse,P.O:Box68297,Indianapolis,Indiana46268.

APassionforWalking

IbeganseriouswalkingwhenmyfathertookmeformyfirsthikewhenIwastwo.Forme,walkingledtohikingmountainsandtobackpacking,althoughIwalk
everywhere.NothingpleasesmemorethantowalkhoursinNewYorkorChicagoorParisorFlorence.Irelishwalksoncitystreetsorincityparks.WhenItravel
bycarwithmydog,weseekoutparksinthetownsthroughwhichwepass,ornaturalpreservesatthetowns'edges.InthiswayI'vecomeuponwonderfultrailsall
acrossAmerica.TownsImighthaverushedthrough,noticingnothingbutthemotelwhereIspentthenight,I'veleftinsteadwithafeelingfortheiruniqueness.Infact,
sincemydogandIbegantravelingtogether,IoftenaimforatownbecausemyAAAbooksaysthereisaniceparknearorinit.

I'veledgroupsofhikersonbackpacksandondayhikesthroughouttheNortheastandintheNorthernRockyMountains,andIhavetakenan

 Page109

Walkingfurthersyourconnectionstoyoursurroundings
andtothoseyouchoosetotakealong.
PhotoNetwork/ChadEhlers

occasionalfriendwithmeonawalkintheAlps.ButIlovetowalkaloneaswell.Ilovetheintimacywiththeearththatwalkingalonegivesme.Whenyouwalkalone,
thereisnothingbutyouandtheland.Thereisnodistractionfromitssteepnessoritsflatness,itscontours,itsflowers,grasses,trees,androcks,itswinds,itssun,
clouds,andstormsitsease,anditschallenges.Youenterintothelandinthefullestpossibleway.

Yet,toshareallofthiswithsomeonewhocaresaboutitasyoudo,whomayneverhaveexperienceditbeforeandnow,becauseofyou,feelsitsgrandeurandits
simplicity,orwhocanbringyoufurtherintoitthanyouhaveeverbeen,and,consequently,furtherintoyourownfeelingsaboutyourconnectiontotheearthandyour
strengthinthatconnectionallof

 Page110

thesearealsowaysofenteringintothelandinthefullestpossibleway.

Goingforawalkisaboutenteringintothevitalityofthecity,thecalmofthepark,thewonderofthenaturepreserve,andthewildnessofmountain,seashore,
badlands,andforest.Walkingisaresponsibleact.Youtakeresponsibilityforyourpresenceinaplace.youarenotcarriedmindlesslyalong.Whetheryouwalkfor
theadventure,theexercise,theopportunitytothink,thechancetolookatthescenery,ortobewithsomeone,doesn'tmatter.Whatmattersisthatyouaretaking
actioninaworldwhererealactionisrare.Thismayleadsomepeopletofindyouodd,butwhatyouareisfree.Whatyouareisawalker.

 Page111

Appendix
ForMoreInformation

NationalTouristOffices

First,anoteaboutcontactingtheseoffices.NoneofthembuttheCanadianandtheAustrianofficesiseasytoreachbyphone.Theyallhavecomplicatedsystemsthat
makeitveryhardtoreachanactualperson,soitmighttakeyoulesstimetosendanoterequestinginformation.Mostoftheseofficesprovidefairlygeneral
information.Formoredetails,you'llhavetowriteorvisitanotherofficeintheregionwhereyouplantowalk.Thisiseasytodo(unlessyouarriveonaweekend)and
agoodideabecausethelocalpeopleknowtheirwalkingtrailsandwillhavegoodsuggestionsforyouregardingroutes,lodging,weather,andsoon.Ifyouplanto
writetoanoffice,allowseveralweeksformailtogobackandforth.

AustrianNationalTouristOffice

TravelInformationCenter
P.O.Box1142
NewYork,NY101081142
2129446880

Askfortheirbrochure,HikingandBackpackinginAustria.TheywillalsosendyouinformationabouttheAustrianAlpineClub

 Page112

(OesterreichischerAlpenverein).Membership($55foroneadult,$40foraspouse,$15forages6through18)cutsyourmountainhutlodgingcostsinhalfandgets
youdiscountsonmountaintransportationaswell.

AustralianTouristCommission

100ParkAvenue,25thfloor
NewYork,NY10017
2126876300

or

2121AvenueoftheStars,Suite1200
LosAngeles,CA90067
3105521988

BushwalkinginAustralialistsTouristOfficesinAustralia,whereyoumightgetthemostcompleteinformation.Theguidebookalsolistscompaniesthatrunguided
walkingtours.

BritishTouristAuthority

551FifthAvenue,Suite701
NewYork,NY100160799
2129862266

AskfortheirbrochureBritainforWalkers,whichincludesafoldoutmapofBritainandthemajorwalkingpaths.Alsorequesttheirbrochuresonwalkingtours.

OntarioTravel

Queen'sPark
Toronto,Ontario
CanadaM7A2R9
8006682746

ForinformationaboutOntario'seightlongdistancetrails,includingmaps,contacttheseaddresses:

AvonTrail,Box20018,Stratford,Ontario,CanadaN5A7V3.62miles(99km).

BruceTrailAssociation,Box857,Hamilton,Ontario,CanadaL8N3N9.460miles(736km).

GanaraskaTrailAssociation,12KingStreet,Box19Orillia,Ontario,CanadaL3V1R1.124miles(198km).

GrandValleyTrailsAssociation,Box1233,Kitchener,Ontario,CanadaN2G4G8.77miles(123km).

GuelphTrailClub,Box1,Guelph,Ontario,CanadaN1H6J6.40miles(64km).

 Page113

MaitlandTrailAssociation,P.O.Box443,Goderich,Ontario,CanadaN7A4C7.About18miles(29km).

RideauTrailAssociation,Box15,Kingston,Ontario,CanadaK7L4V6.250miles(400km).

ThamesValleyTrailAssociation,c/oGrovenorLodge,1017WestonRoad,London,Ontario,CanadaN6G1G5.37miles(59km).

GreaterQubecAreaTourismandConventionBureau

399rueSaintJosephest
Qubec,Qubec
CanadaG1K8E2
8003637777

ForinformationaboutwalkinginthecityofQubec,contacttheQubecTourismOffice,399SaintJosephEast,Qubec,Qubec,CanadaG1K8E2.418522
3511.

AlbertaChamberofCommerce

2105TorontoDominionTower
EdmontonCenter
Edmonton,Alberta,CanadaT5J2Z1
4034254180

BritishColumbiaChamberofCommerce

1607700WestPenderStreet
Vancouver,BritishColumbia,CanadaV6C1G8
6046830700

Ihaven'tmentionedwalksinBritishColumbia,butthisisgorgeouscountryandbothVancouverandVictoriaareinterestingcities.

FrenchGovernmentTouristOffice

610FifthAvenue
NewYork,NY10020
2127571125

ItalianGovernmentTouristOffice

ForpeoplelivingintheeasternhalfoftheU.S.:

6305thAvenue
NewYork,NY10111.
2122454822

 Page114

ForpeoplelivinginthewesternhalfoftheU.S.:

360PostSt.
SanFrancisco,CA94108
4153926206

NewZealandTourismBoard

501SantaMonicaBoulevard,Suite300
SantaMonica,CA90401
Attn:InformationSection
8003885494or3103957480

AskfortheirbrochuresExploreNewZealand,whichwillgiveyoufurtheraddressestocontactinNewZealand,andTrekNewZealand,whichwillgiveyou
informationaboutguidedtoursonfivepopulartracks.

SwissNationalTouristOffice

6085thAvenue
NewYork,NY10020
2127575944

or

150NorthMichiganAvenue,Suite2930
Chicago,Illinois60601
3126305840

or

222NorthSepulvedaBoulevard,Suite1570
ElSegundo,CA90245
3103355980

ForInformationaboutClubsSponsoringTripsforWalkers

Someofthesegroupsarenational,someregional.Thosethatarenationalhaveregionalchapters.

NewYorkNewJerseyTrailConference,Inc.

232MadisonAve.,Suite401
NewYork,NY10016
2126859699

ThisorganizationcanprovideinformationabouttrailsintheNewYorkNewJerseyregion.

 Page115

SierraClub

730PolkStreet
SanFrancisco,CA94109
4157762211

TheSierraClubcanprovideyouinformationaboutlocalchapters,whichexistallovertheU.S.

AppalachianMountainClub

5JoyStreet
Boston,MA02108
6075230636

Thisclubcanprovideyouwithinformationaboutlocalchaptersthroughouttheeast,aswellasinformationaboutthehutsystemtheymaintaininNewHampshire's
WhiteMountains.

AmericanVolkssportAssociation

1001PatBookerRoad,Suite101
UniversalCity,TX78148

Volkssporting,translatedfromGermanas''thesportofthepeople,"referstoamovementthatstressesphysicalactivityandgoodhealththroughoutdoorsport.
Walkingeventsandtoursmakeupabigpartoftheorganization'sactivities.

InterestingReadingforWalkers

ThebooksIlistbelowareallcurrentlyinprint.Thereareendlessotherstobefoundinlibrariesandusedbookshops.Walkersseemtobepronetowritingabout
walking,andtherearemarvelousaccountstobefoundofwalksfromthe19thcenturytothepresent.

AWalkThroughWalesbyAnthonyBailey.AnaccountofajourneyonfootthelengthofWales,southtonorth,oncountrylanes,mountainpaths,throughcities,
towns,andvillages.

StrangerintheForestbyEricHansen.Thestoryofa1,500mile(2,400km)walkacrossBorneoawalkofenormousphysicaladventureaswellasaninner
journey.

WalkingtheTrail:OneMan'sJourneyAlongtheCherokeeTrailofTearsbyJerryEllis.A900mile(1,440km)walkacrosseightstatestoOklahoma,tracing
thejourneyofhisancestors.

 Page116

TheCompleteWalkerIIIbyColinFletcher.Thishasbeenforyears,andstillis,theBibleforanyonewhodecidestowalkformorethanadayatatime.Everything
youeverneedtoknowabouthiking/backpackingequipmentisincludedhere.

WalkingMedicine:TheLifetimeGuidetoPreventiveandTherapeuticExerciseWalkingProgramsbyGaryYankerandKathyBurton,withateamof50
medicalexperts.Asortofencyclopediathatlooksatallthemedicalaspectsofwalkingandprovidesalist,bystate,ofdoctorswhowalk.

StretchingbyBobAndersonisconsideredtheauthoritativebookonstretching.

RacewalkingforFitnessbyJohnGray.

WalkingforSport,Health,andFitnessbyBobCarlsoncontainsastatebystatedirectoryofracewalkingclubs.

FitnessWalkingbyThereseIknoianispartoftheHumanKineticsFitnessSpectrumseries.

WalkingbyHenryDavidThoreau.

 Page117

Index

Accessoriesforwalking,2223

Adventurewalking,102104

Alaska,walkingin,61,6970

Alberta,Canada,walkingin,86

AlbertaChamberofCommerce,113

AmericanCanalandTransportationCenter,65

Anderson,Bob,116

AppalachianMountainClub,115

AppalachianTrail,71

Apparel.SeeClothingShoes

Arizona,walkingin,8082

Arkansas'BuckeyeTrail,70

Athlete'sFootWearTestCenter,18

AudubonSociety,105

Australia,walkingin,95,9799,103

AustraliaTouristCommission,112

Austria,walkingin,9194

AustrianNationalTouristOffice,111112

Backcountrywalking,102104

Backpacking,102103

Baily,Anthony,115

BearTrapCanyon,Montana,7879

Birdwatching,104105

BlackRockForest,NewYork,7677

Blisters,feet,21,4950

BlueMountains,Australia,98

BritainforWalkers,87

BritishColumbiaChamberofCommerce,113

BritishTouristAuthority,87,112

BruceTrail,Ontario,Canada,8283,86

BruceTrailAssociation,8283

BuckeyeTrail,Arkansas,70

Burton,Kathy,115

Bushwalking,8

BushwalkinginAustralia,98,112

Calfstretches,39,40

California,walkingin,62

Canada,walkingin,59,8286,8485

Canaltowpaths,6465

CanineTrainingandSecurity,51

CanyondeChellyNationalMonument,Arizona,8082,101102

Caracciolo,Greg,15,20,22

Carlson,Bob,104,116

Chapman,John,98

Chapman,Monica,98

ChesapeakeandOhiocanaltowpaths,65

Children,walkingwith,2931

Clothing,1316

costof,16

layeringof,1516

Clubs,walking,89

Coldweatherwalking,5253

Compasses,106

TheCompleteWalkerIII,115

 Page118

ContinentalDivideTrail,71

CorkscrewSwampSanctuary,Florida,7980

CuyahogaValleyNationalRecreationArea,Ohio,70

DefendersofWildlife,32

DiscoveryTrail,Florida,70

Dogrental,51

DuFresne,Jim,97

Ellis,Jerry,115

Endurancewalkingawards,108

Environment,awarenessof,34,5053.

SeealsoSafety

Ethylenevinylacetate(EVA),17

Europe,Western,8994,90

Exercise,intensityof,36,4445.

SeealsoFitnesswalkingHealthbenefitsofwalking

Exercises,stretching,3844

ExerstriderCorporation,23

Fannypacks,22

FitnessWalking,116

Fitnesswalking,38.

SeealsoExercise,intensityofHealthbenefitsofwalking

500GreatRailTrails,69

Fletcher,Colin,115

Florida,walkingin,70,71,7980

FloridaDiscoveryTrail,70

FloridaTrail,71

Footproblems,4650

FrenchGovernmentTouristOffice,113

GatewayNationalRecreationArea,NewYork,73

Gloves,16

GoldenGateNationalRecreationArea,California,70

Goreproducts(GoreTex),15

Gray,John,116

GreatBritain,walkingin,8689,88

GreaterQubecAreaTourismandConventionBureau,113

Habitofwalking,5

Hansen,Eric,115

Hatsandheadbands,16

Headphones,wearingwhilewalking,4546

Healthbenefitsofwalking,2729.

SeealsoExercise,intensityof,Fitnesswalking

Heartrates,4445

Heavierpeople,20

Hiking,(defined),4

Himalayas,103

Hotweatherwalking,5152

IceAgeTrail,72

IditarodNationalHistoricTrail,Alaska,6970

Iknoian,Therese,116

IndianaDunesNationalLakeshore,Indiana,70

Indoorwalking,6

Intensityofexercise,4445

ItalianGovernmentTouristOffice,113

JacquesCartierValleyoftheReservefauniquedesLaurentides,Qubec,86

Johnson,Tom,20

KeplerTrack,NewZealand,97

Ketchikan,Alaska,walkingin,61

Layeringofclothes,1516

Llamas,103

Locationstowalk.SeePlacestowalk

Logs,walking,106108

LonelyPlanetbooks,99

MacPherson,Joy,45

Masksforcoldweather,5253

Metabolism,increasing,37

Midsoles,polyurethane,20

MilfordTrack,NewZealand,97

Milwaukee,Wisconsin,walkingin,58

 Page119

Montana,BearTrapCanyon,7879

NatchezTraceTrail,72

NationalParkService,70

NationalRecreationTrails,69,70

NationalScenicTrails,69,70,71

NationalTrailsSystem,6973

NationalTrailsSystemsAct,69

NewYork,walkingin,56,70,73,7677

NewYorkNewJerseyTrailConference,Inc.,114

NewZealand,walkingin,9497,95,103

NewZealandTourismBoard,114

NordicTrack,23

NorthCountryTrail,72

NorthDownsWay,GreatBritain,87

Ohio'sCuyahogaValleyNationalRecreationArea,70

100WalksinNewSouthWales,98

OntarioTravel,112113

Orienteering,106

Orthotics,47

Outdoorwalking,6

Overpronatedfeet,49

OverseasAdventureTravel,Massachusetts,103

PacificCrestTrail,73

Pacing,3638

Packingfordayouting,3132

Packs,22

Pain,whilewalking,4649

ParcdelaJacquesCartier,Qubec,86

Parks,Stephen,3

Paton,Neil,98

Pedometers,22

PennineWay,GreatBritain,87,103

Placestowalk,5599.

Seealsoindividuallocations

Australia,95,9799

Canada,59,8286,8485

GreatBritain,8689,88,103

NewZealand,9497,95

UnitedStates,56,58,6082,6667

WesternEurope,8994,90

Podiatrists,47

PoestenkillHikingStaffManufacturingCompany,23

Poles,walking,23,28

Polypropyleneunderwear,15

Porcari,JohnP.,2829

PotomacHeritageTrail,73

PresidentialSportsAward,106108

ThePresident'sCouncilonPhysicalFitnessandSports,7

Preventionmagazine,9,108

PreventionWalkingClub,8

ProgressiveTravels,Washington,103104

ProjectSafeRunFoundation,51

Pronatedfeet,47

PuertoRico,walkingin,57

Quadricepsandkneestretch,4041

Qubec,walkingin,59,86

Racewalking,104,108

RacewalkingforFitness,116

Railroadsforwalking,65,6869

RailstoTrailsConservancy,6869

RailstoTrailsGrantProgram,65

Recreationtrails,national,69,70

Reecher,Shelley,51

RoyalNationalPark,Australia,98

Runningshoes,19

Safety,4553.

SeealsoEnvironment,awarenessof

SanAntonio,Texas,walkingin,63

SanFrancisco,California,walkingin,62

SanJuan,PuertoRico,walkingin,57

Scenictrails,national,69,70,71

Scharnitz,Austria,92

Seattle,Washington,walkingin,60

SeawayTrail,NewYork,70

Shea,SarahBowen,18

Shoes

caringfor,20

designof,1719

fittingof,1920

forfootproblems,4650

running,19

typesof,1620

 Page120

walk/run,18

SierraClub,115

Skipoles,23,2829

Socks,2021

Solesofshoes,17

Speedwalking,104

Spenco,52

Sticks,walking,23

StrangerintheForest,115

Stretching,116

Stretchingexercises,3845

SuperfeetInShoeSystems,49

Supinatedfeet,47

SwissNationalTouristOffice,114

Sydney,Australia,walkingin,98

Texas,walkingin,63

Thomas,Tyrone,98

Thoreau,HenryDavid,116

Thorlosocks,21

Touristoffices,111114

TowpathGuidetotheChesapeake&Ohio,65

TowpathstoTugboats,65

Trails

historic,69

NationalTrailsSystem,6973

RailstoTrailsConservancy,6869

RailstoTrailsGrantProgram,65

recreation,69,70

scenic,69,70,71

Trainingeffectsofwalking.SeeExercise,intensityofFitnesswalkingHealthbenefitsofwalking

TrampinginNewZealand,97

Traveling,910

Tripsforwalkers,114115

UltimateDirections,22

Underpronatedfeet,47,49

UnitedStates,56,58,6082,6667

shortwalksin,7482

UniversityofWisconsin,23,28

U.S.BureauofLandManagement,78

Volkmarsches,8

Volkssporting,115

Walker'sBritain,87,89

Walker'sBritain2,87,89

Walker'sWorldHandbook,9

Walker'sWorldNewsletter,9

Walking

efficiently,2729

gettingstarted,67

typesof,36

Walking,(book),116

WalkingClubAlliance,8,9

WalkingforSport,Health,andFitness,116

WalkingMagazine,9,18,105

WalkingMedicine:TheLifetimeGuidetoPreventiveandTherapeuticExerciseWalkingPrograms,115

Walkingpoles,23,2829

WalkingtheTrail:OneMan'sJourneyAlongtheCherokeeTrailofTears,115

Walk/runshoes,18

WalksintheBlueMountains,98

AWalkThroughWales,115

WatertonLakesNationalPark,Alberta,Canada,86

Weights,wearingwhilewalking,45

WesternEurope,8994,90

WholeEarthReview,34

WildernessAct,78

Wildlifewatching,3233

Wilshire,William,18,4647

Wisconsin,walkingin,58

Yanker,Gary,115

Zink,Nelson,3

 Page121

AbouttheAuthor

BruceSelyem

Anawardwinningprofessionalwriterandanavidoutdoorenthusiast,RuthRudneristheauthorofsevenpreviousbooks,includingfouraboutmountainhiking.Ruth
alsohaswrittennumerousarticlesforsuchpublicationsastheWallStreetJournal,theNewYorkTimes,WalkingMagazine,Cosmopolitan,FamilyCircle,and
manyothers.ShehasworkedasanassociateeditorandcontributingeditorforSkiingmagazineandasacontributingeditorforSelfmagazine.

AmemberoftheOutdoorWritersAssociationofAmerica,Ruthhasbeenaguestlectureratmanyuniversities.ShehasbeenawardedaWritersCommunity
ResidencyGranttoconductmasterlevelworkshopsforemergingwritersinBillings,Montana.ShealsohasbeenchosenbyTheMontanaArtsCounciltoparticipate
intheTumbleweedsLiteratureProjectforunderservedcommunities.

RuthattendedAntiochCollegeinYellowSprings,OhiotheUniversityofViennaSummerSchoolinStrobl,AustriaandtheAllianceFranaiseinParis,France.She
makesherhomeinBozeman,Montana,andenjoyswalkingandhikinginthemountains,horsebackriding,andwritingaboutheroutdoorexperiences.