Autumn Hiking in the NW :: Happy Fall Everyone!

The leaves outside our clinic have changed to brilliant yellows, oranges, and reds and warm tea and coffee are now a daily ritual for our office staff. Even though the rain has begun, that doesn’t mean the good weather has left for good. On those glorious days without rain, get outside and find your favorite fall hike. The beautiful gorge is a stone’s throw away and has hundreds of trails for people of all fitness levels. In the past few weeks, Ericka and Emily went on two wonderful hikes in the gorge and NW Portland and they wanted to share their experiences.
 

Ericka Volker :: Cape Horn Trail
Columbia River Gorge
 

A few weeks ago, my friend and I hiked the Cape Horn Trail which is 26 miles east of Vancouver on HWY 14. It is a 7.5 mile loop and has multiple views of the gorge that are absolutely breathtaking. It also has a beautiful waterfall and many types of deciduous and evergreen trees. Although it was over 7 miles, the terrain was not too challenging. The website bellow offers a printable map and enticing photos to get you out there. On the way home, stop in Washougal at Amnesia Brewing for some food and an excellent celebratory beer!

It was a really fun hike and I hope you find time to try it!

Check out the Cape Horn Conservancy website For more information including trail maps and additional photos: CLICK HERE >

Emily Rust :: Lower Maple Trail Loop
Portland, Oregon
 

During the drizzle last Saturday, my boyfriend Patrick and I grabbed our rain jackets and headed for a hike in Forrest Park in Northwest Portland. We chose the Lower Maple Trail loop, a fairly short hike through a trail with overgrown trees, fallen logs and an awesome view of the St. John Bridge from the top. We had a great time and this is a good hike for all fitness levels. To access the trail, head west on Hwy 30 and turn left on Saltzman Road.

The route we took: From Saltzman Road off of Hwy 30, turn right on Maple Trail, left up Quarry Trail, and then right on Leif Erikson. Return via Maple Trail. (Round trip: 3 miles)

For more information on hikes of all levels, check out this Insider's Guide to Forest Park featured last year by the Portland Monthly: CLICK HERE >

Preparing for a Hike

To appropriately fuel your body on the morning of your hike, the American Dietetic Association recommends properly hydrating and eating a carbohydrate rich breakfast with a small amount of protein.

After arriving at the trailhead, and just prior to beginning your hike, complete a dynamic warm up routine to prime your muscles and prepare them for the trail. The dynamic warm up should be completed without your backpack on. A simple dynamic warm up should last about 10 minutes and consists of 10 to 20 yards of each of the following activities: walking heel raises, walking alternating knee pulls to chest, walking alternating heel pulls toward buttocks, walking lunges, easy lateral shuffling, easy skipping, and easy carioca or grapevine.

Example of Dyanmic Warm-Up Activities (Click to Enlarge)

Try to familiarize yourself with a dynamic warm up routine and practice it prior to your hike. After completion of your dynamic warm up, your muscles should feel warm, your respiratory rate should be slightly increased, you may have broken a light sweat, and you are officially prepared for your hike. Following your hike, static stretching of the major lower extremity muscle groups for approximately 30 seconds can also aid in injury prevention.  You’ve worked hard to get here. Enjoy it!

Additional helpful information is available online: CLICK HERE >