Urban Martial Artist Guide to Hiking 🥾

Hellooo friends!

This past weekend, the NYC weather felt like summer already! ☀️ Today's a bit cloudy, but I hope you got some sunshine earlier.

My husband and I go hiking often to escape the city's frenetic energy and calm our nervous systems. While we're not hardcore overnight backpackers conquering the Appalachian Trail (yet - #bucketlist!), we are regular hikers with a healthy respect for the outdoors and a bit of a survivalist streak. Being a martial artist is more than just learning physical self-defense; it's also about staying safe in any situation. A martial arts mindset can help you plan ahead, prioritize your basic needs, and establish healthy boundaries with Mother Nature.

If you’re planning on leaving the city this summer for some much-needed outdoor medicine, I’d love to share some hiking tips with you. Here are 10 essential safety tips we follow whenever we hit the trails for a day hike:

1. Get out the map

I use the Alltrails app, which offers a vast selection of rated hikes based on your location. You can filter by difficulty, features like waterfalls, and even dog-friendliness. If you're an avid hiker, the Alltrails subscription lets you download maps for offline use, crucial since cell service can be spotty on trails. Most trailheads also offer physical maps you can photograph for backup. Remember to sign in and out of any trail logbooks available. (I'm a nerd and love paper maps☝🏽🗺️😂. They serve as tangible backups when technology is unreliable, provide more detail, and often reveal hidden gems, such as abandoned mines or old ruins. Plus, there's a sense of adventure that comes with navigating using a paper map!)

2. Fully charged

Make sure your phone📱is fully charged before heading out. It’s your primary tool for navigation, communication, and emergencies. Carry a portable battery charger to ensure you have backup power. It's also a good idea to put your phone in airplane mode to conserve battery life, since searching for a signal in the woods can drain your battery quickly. 

3. Timing is everything

Before you head out, research the hike's length and estimated completion time ⌚. Remember, midday is usually the hottest, so consider starting early to avoid the heat and crowds. You also don't want to get caught on the trail after dark! (Speaking from experience here...🤦🏽‍♀️) 

 4. Who’s afraid of the dark?

Pack a headlamp or flashlight 🔦 – just in case you get lost near dusk or lose track of time enjoying the scenery. The woods can get extremely dark, making it difficult to see anything. Cell phone lights and starlight are not adequate for finding your way out of the darkness.

5. Buzz off! 

Protect yourself from ticks and other insects 🦟 with a good bug spray. Consider wearing light-colored clothing, long pants, and long white socks (which you can also tuck into your pants for added protection). After your hike, thoroughly check yourself, your gear, and your pets for ticks.

6. The sun will come out 

Tomorrow, today, and guaranteed it will be strong on a hike. Don't forget sunscreen, a hat 🧢, and sunglasses. 

7. Break in your boots

Avoid this rookie mistake – break in your new hiking boots 🥾 before a long trek to prevent painful blisters. Don't have hiking boots? Most athletic sneakers, like trail runners or sturdy cross-training shoes, are comfortable and durable enough for a short sojourn in the woods. (Leave those cute city kicks with elevated heels at home. Your knees will thank you later!)

8. Stay hydrated

Pack more water🚰 than you think you'll need and bring electrolytes. Being properly hydrated during your hike will prevent an unpleasant "hike hangover" the next day.

9. Fuel up 

Eat before you go, bring a lunch that can last a few hours without refrigeration, and snacks for energy. I recommend fruit, nuts, and your favorite energy bar. The classic peanut butter and jelly sandwich 🥪 is hard to beat. No one wants to be hangry on the trail.

10. The buddy system 

While solo hikes can be tempting, prioritizing safety is key, especially on unfamiliar trails. Partnering with a friend 👩🏾‍🤝‍👩🏽 of similar experience levels allows for shared troubleshooting and assistance during emergencies. Remember to be a responsible hiking buddy and pack your own resources. While friends can lend a hand or share an extra granola bar, make sure you pack enough water for yourself so your hike doesn't feel like a dramatic re-enactment of an episode of Survivor! 

Here are a few of my favorite hikes close to NYC: 

• Cold Spring
  Hike past ruins of an old estate! Harder version of this trail here.

• Harriman State Park 
  Great hike along a river with more challenging loops of found here.

• Palisades Interstate Parkway
  Super close to the city with beautiful walks along the Hudson of varying degrees of difficulty. 

• Minnewaska State Park 
  All the trails are gorgeous here, but here's a good beginner's trail and a favorite harder one.

Being prepared is key to enjoying any outdoor adventure! I hope you make it on some good hikes this summer to exercise outdoors and reset your nervous system. If you have any favorite NYC-area hikes or experiences to share, hit reply! I'd love to hear them.

💛🥾⚔️,

Guro Kristen