The combination of certain activities – especially running, hiking and cycling – followed by sitting for long periods of time, can contribute to tension in the front of the hip, and pain in the low back. Have you had a day of activity, followed by a long drive home? Or had a great run or ride, maybe an intense spin class, then sat for hours at the desk? The hip flexors are in a shortened position while sitting, tighten, and then the nagging pain in the low back will often follow. Those muscles in the crease of your hip can actually get so tight, that they stop other neighboring muscles from working. The deep glutes can stop activating when walking. If this pattern continues, not only can your bottom become flat and flabby – AND WHO WANTS THAT – but back pain or discomfort generally follow. Our posture, while standing or walking will change. The top of the hip bones are pulled forward, which increases the curve of the lower back.
What will help, when this imbalance occurs? One stretch that is particularly helpful is a lunge, with the back knee down, sometimes know as the “lizard pose”. Ask one of our massage therapists, trainers or instructors to help you with this. Something else to try is to lay face down on a mat, with a lacrosse ball underneath you, positioned on the front and side of the hip. This can be a little intense, or uncomfortable at first, but if you are consistent, and try it for a few minutes every day, the hip flexors will loosen.
The best solution of all is to get a therapeutic massage session. There are a couple of assisted stretches that will target the front and side of the hip, as well as deep tissue and fascial techniques, that will really make a difference.
Try all three – stretching, self-care with the lacrosse “torture” ball, and a professional massage. Why live with that nagging pain? With some focused effort, one can really make some changes, and start moving freely again. Thank you for reading this,
Leo DiLorenzo
Licensed Massage Therapist
Seattle Athletic Club
Cycling, Fitness Advice, Lifestyle, Massage
back pain, glutes, hiking, hip flexors, massage
Do you have friends or relatives coming to stay with you during this amazing Seattle summer? We all love having company and having the chance to show them a little piece of your city. But what do you do after you take them to Pike’s Place Market and to the Fremont troll? Let the Seattle Athletic Club’s Outdoor Recreation Department take some of the pressure off your shoulders! Maybe you are looking for a short, quick hike that won’t kill your company from Florida who are use to walking on the beach, not mountains. Don’t do another bad hike!! We will give you a wide array of suggested hikes, based on your needs and fitness levels.
The Outdoor Rec Department has TONS of resources to help you plan the best adventure for you and the people with you! We can also recommend the best places to go to buy or rent the gear needed for your outing. Maybe you don’t have people visiting you but you are new to the area and want to go for a long bike ride: Outdoor Rec can provide you with some options as far as trails to take, mileage, and things to see along the way.
The Pacific Northwest has something for everyone! No more sitting around staring at each other while you wait for an idea to magically appear. Simply contact the Outdoor Recreation Coordinator Thomas Eagen through e-mail (teagen@sacdt.com) or on the Seattle Athletic Club Downtown Facebook page to start the planning process!! Get your loved ones off the couch and show them why we moved here in the first place!
Outdoor Adventure Possibilities:
- Day hikes (examples: lakes, waterfalls, summits, mountain views, seclusion, wildflowers, etc.)
- Backpacking trips (overnight camping or multi-day trips)
- Mountain biking
- Leisure bike rides
- Endurance bike rides
- Rock climbing
- Walking tours
- Kayaking
- Open water swimming
- Geocaching
Skip the Ride the Ducks tour and the 1st established Starbucks and see Seattle a completely different way!
Lifestyle, Outdoor Activities
activities, adventures, biking, club, exercise, gym, health, hiking, outdoor, recreation, Seattle Athletic Club
As the snow starts to melt and the flowers start poking their heads through the frozen ground, hikers across the Puget Sound area are dusting off their boots and trekking poles as they prepare to resume their exploration of the vast Pacific Northwest! Will you be one of those hikers this year? Better yet, will you be PREPARED to be one of those hikers this year?? Below is a simple series of exercises designed to strengthen the muscles used while hiking. Most people tend to focus solely on quadriceps strength in regards to hiking. While the quads are very important (especially for the decent), the glutes and core muscles help prevent injuries to your ankles, knees, hips and back.
These can be incorporated into a regular, normal routine or at the completion of a cardio session!!
Warm-up
- Hip Bridges – 10 reps
- Knee Drops – 10 each side
- Walking lunges – 1 lap (feel a stretch in the hip flexor, keeping the stomach strong!)
- T walks/Birdfeeders – 1 lap (no weights. Take 3 steps in between each 1 to bring you to the next leg)
- Curtsey Squats – 10 each side
Main Set:
Cool Down
- Knee to chest stretch
- Figure 4 stretch
- Hamstring stretch
- Hip flexor stretch
- Foam roll calves, quads, IT band, hip flexors
Fitness Advice, Outdoor Activities, Sports Conditioning
conditioning, endurance, exercises, hiking, prep, Seattle Athletic Club, Strength, trails, Training, workout
With all the great weather on the way I’m sure you are looking to the outdoors to start some adventures; perhaps even looking at getting some new shoes. Then you go to the store and see the huge athletic shoe selection and go, “now what?” Well here are some helpful tips on what makes shoes different.
In general:
- The running surface you are going to use will determine the kind of shoe you need…if it’s a hard/irregular surface you usually need more support and energy absorption.
- Look to get the shoe comfortably snug with little to no heal slip.
- The space between your longest toe and the tip of your shoe should be about a finger width…this is because when you put your body weight into one foot (like when you walk or run) your foot lengthens and need room in the shoe.
- Most running shoes come with “stock” insoles. If your feet need babying, get a different insole and it may make your outdoor adventures more comfortable.
Trail-Running Shoes:
These are the beefed up heavy looking running shoes; they have aggressive outsoles for traction and fortification usually offering higher ankle support, offering support and sole protection from trail obstacles. Use these shoes if you think you will encounter roots, rocks, mud and animal holes during a run or walk.
Road-Running Shoes:
These shoes are the simplified version of the trail-runner. They are designed for pavement or the occasional trip to a wood chipped running track or groomed nature trail. They are usually light and flexible, made to cushion and stabilize your feet during your stride on hard, even surfaces.
Common Running Mishaps:
Pronation involves the natural inward rolling of the foot following the heel strike. The basic pronation will help to absorb impact, relieving pressure on the knees and joints. It is a normal trait of neutral, biomechanically efficient runners.
Overpronation involves an exaggerated inward rolling of the foot. This common trait can leave runners with knee pains and sometimes injury.
Supination involves the outward rolling of the foot, resulting in insufficient impact reduction at landing. This is not a common running trait.
Shoe Types:
Cushioning in shoes provide an elevated shock absorption with minimal arch support; and are great for runners with light pronation or supination. Cushioning can also be used for those neutral runners who go off-pavement more often (it give runners more variety, keeping them from getting repetitive motion injuries).
Stability in shoes helps decelerate basic pronation. These shoes are great for neutral runners or ones who have mild to moderate overpronation, and often utilize a “post” in the midsole.
Motion Control in shoes offers stiffer heels and a straighter design to counter overpronation. These are great for runners who exhibit moderate to severe overpronation.
Shoe Uppers:
Synthetic Leather is a supple, durable, abrasion-resistant material made from nylon and polyester. It is lighter, quick to dry and breathable, requiring no “break-in” time.
Nylon and Nylon Mesh are durable synthetic materials used to reduce weight and increase breathability.
TPU (thermoplastic polyurethane) overlays are small, abrasion-resisting additions used to enhance stability and durability.
Midsole Technology:
(This is the cushioning and stability layer between the upper and outsole)
EVA (ethylene vinyl acetate) is foam found in running shoes. Cushioning shoes often use just one layer of EVA, or multiple layers if trying to force a flex pattern.
Posts are areas of firmer EVA needed to create sections of the midsole that are harder to compress. Often seen in stability shoes, they are used to decelerate pronation or boost durability. Medial posts reinforce the arch side of the midsole for those runners with overpronation.
Plates are thin, flexible material (nylon or TPU) that stiffens the forefoot of the shoe; and are often used in trail-runners to protect the bottom of the foot from impact with trail obstacles.
Shanks stiffen the midsole and protect the heel and arch. They boost the shoe’s firmness needed in rocky terrain.
TPU (thermoplastic polyurethane) is a flexible plastic used in some midsoles for added stability.
Now that you know about shoes and how they can be used for your body and exercise adventures, go get a pair and enjoy everything that Seattle has to offer. Look to utilize them with upcoming SAC hikes, mountain expeditions, trail running as well as the Run club every week. For more information on shoes and any outdoor adventure going on please feel free to contact Fitness Director Jacob Galloway or Outdoor Adventure Coach Brandyn Roark and Thomas Eagen.
Outdoor Activities, Running, Sports Conditioning, Triathlon & Multisport
Athletic, best, choosing, club, gym, health, hiking, outdoor, running, Seattle, shoes
Get ready! Seattle Athletic Club Downtown is bringing more Outdoor Recreational opportunities to its members.
Recently I wanted to check out Mt. Baker to get an idea of the opportunities it offers our members to climb, ski and adventure. I’m pleased to share that this summer, the Club will be launching a mountaineering aspect to our Outdoor Recreation program! Starting with an Intro to Mountaineering course; followed by a Level 1 climb on Mt. Baker. Our goal will be to have a blast and learn a ton!
In addition to the prep courses, this summer we will have opportunities available to climb some of the beautiful peaks that surround us. We’ll be focusing on teaching/offering hands-on knowledge about mountaineering, safety, and the beauty of our wilderness in the Pacific Northwest.
We’ll be announcing more details about SAC Mountaineering classes and climbs this spring/summer. Please contact Brandyn if you want to get on the early registration list for our climbs or to learn more about the programs we are planning.
Outdoor Activities
alpine climbing, Athletic, Brandyn Roark, climbing, club, gym, health, hiking, mountain, Mt. Baker, Mt. Rainier, outdoor, Pacific Northwest, safety, Seattle, trekking
Hello Seattle Athletic Club Outdoor Enthusiasts! Hopefully you have heard about SAC’s many outdoor opportunities we offer, and if you have not, I hope to bring you a wealth of information to make your outdoor adventures in the beautiful Pacific Northwest fabulous! If you have any questions, comments, feedback or requests please email me and I would love to help you get acquainted with the outdoors if you are new, or help you step up your adventures if you have already been exploring.
My goal as your Outdoor Recreation Director is to introduce you to more adventures outside! Every month I will post several blobs about gear, places to go, upcoming events, clinics or outings SAC is doing.
This weeks SAC “Outdoor to Explore”. Trail Run or Hike Mt. Pilchuck!
I just ran up this beautiful trail this week, the first 2 miles were wet but clear of snow and the top mile was hard snow-packed. I wore my trail running shoes and went light and fast, and there were a couple hikers out there too in hiking boots and gaiters. This trail can be run carefully in an hour and 15 minutes and can also be enjoyed for a 4 hour hike. Bring warm clothes, the wind can really pick up at the top. Bring a light snack, water and a camera…if it is sunny the view is unbelievable. It’s a steep run or hike, the snow is coming so be sure to check trail conditions prior to heading up there: www.wta.org
Details for your adventure:
- Trail Length: 6 miles round trip
- Elevation Gain: 2200 feet
- Peak: 5324 feet
- Dogs Allowed!
Gear Review
I wore my lightweight trail running shoes from Mammut, my feet stayed warm and dry the entire time and the tread kept me on my “toes” through the ice and snow. Awesome shoes, check them out!
How to get there: Only 44 miles from Seattle
- From Granite Falls follow the Mountain Loop Highway east.
- One mile beyond the Verlot Public Service Center, turn right onto graveled Forest Road 42 immediately after crossing the “Blue Bridge.”
- Drive 7 miles to the trailhead at the road end.
Let me know if you want to join the next adventure! See you outside…GET OUT AND PLAY!
Outdoor Activities
fall, gym, health club, hiking, Mammut, outdoor activities, Seattle, snowshoeing, trails, trips, Winter
As we head into the fall and winter seasons, outdoor workouts necessitate preparation. With proper attire, understanding of the elements and skincare, a magical world of white awaits!
Some common recreational sports during colder seasons include: trail running, hiking, snowshoeing, downhill skiing, cross-country, snowboarding, and ice skating. Most of these require a lot of balance and elements of power related to speed, agility, and quickness. Exercises that recruit hip stabilizers will translate to easier movement in the new terrain. Here are some simple examples:
- Single leg stand- This is a great way to prepare the body for snow. Try to keep the ribs pulled in and the hips even as you lift one leg. Once you can stand on one leg for a minute, try closing your eyes.
- Band side steps- Using one of the bands that are connected in a circle, train your gluteus muscles as well as inner thighs. You can place the band around the ankles or through the arch of the foot (more comfortable if you have hairy legs). Keeping the toes pointed forward, stabilize the core, and take 20 steps to one side then 20 to the other. You will definitely feel the burn!
- Lateral Bounds or Side to Side Jumps- Now that you can comfortably stand on one leg, maybe even with your eyes closed, it is time to kick it up a notch and start working on some power. Again, keeping the toes forward, launch off of one leg to the side, landing on the opposite leg. Absorb the jump by bending at the hip and knee, keeping the chest up, and launch to the other side. Start easy with small jumps side to side, steadily increasing speed and distance. You should always been in control of the movement and should be able to stop on either side with ease.
There is a lot that can be done in preparation indoors, but then how do we approach the change in elements?
Attire-
It’s important to find the right boots with a medium to high height, making sure they are waterproof. Also essential is a snow jacket and pants with elastic or Velcro at the ankles and wrists to prevent snow from getting in. The right jacket should be multilayered with a shell underneath and hood with a wind guard face protector. More necessities include: long Johns or a base-layer shirt and pants, goggles or sunglasses with anti-glare, a beanie or ear muffs, two pairs of wool socks, and snow gloves (sometimes double layer) for the best protection from the elements.
Skincare-
There are a few things to keep in mind for skincare. Make sure your toe nails are cut far back. Too often pedicure specialists see bruised toenails because of the nails hitting the front of the shoe. Some extras to have on hand are: chapstick to protect against the wind and sun, sunblock for the nose, cheeks and forehead, heat packets for gloves and boots, hand lotion/ face lotion in travel size that can be applied when exposed to the elements for a long time, and Kleenex.
Nutrition-
Another important thing to remember is to eat warm, calorie-dense foods. The recommendation for pre and post-workout, cardio-intensive meals is a 4 to 1 ratio of carbohydrate to protein. Oatmeal with almonds and honey is a great pre-workout. If you choose a more protein-dense pre meal such as eggs, make sure to allow a couple hours at minimum for digestion (not just to become usable as energy, but so that you don’t get nauseated). Snacks are good as dried fruit and nuts, sandwiches, string cheese, and if there is access to a warm tea, or coffee, that would help with thermo regulation. A post-workout meal recommendation is calorie-dense, warm foods with high-glycemic carbohydrates like potatoes to help regulate blood sugar levels. Most importantly, remember to drink plenty of water. The cold can be deceiving in relation to sweat-rate, so stay hydrated!
If you have any additional questions, feel free to contact Personal Fitness Trainer Amber Walz or Outdoor Recreation Coordinator Thomas Eagan for more details.
Fitness Advice, Lifestyle, Outdoor Activities, Sports Conditioning, Strength Training
activities, hiking, outdoor, Seattle, ski, snowboard, snowshoeing, sports, trail running, Training, workout
If you are bored with your current workout or are just tired of doing the same cardio routine while watching TV, going outside may be just what your body (and mind) have been looking for. Living in the Pacific Northwest, we have the rare opportunity to explore the wilderness in a fun and safe way. There are literally hundreds of trails scattered throughout the Cascade and Olympic mountain ranges just waiting for you to climb and enjoy. Your body will thank you for getting out of the city, away from the noise, the traffic, and the headache that comes along with daily life.
New to hiking? Not sure where you should go? Afraid you might be eaten by a bear? Or get caught in an avalanche? No problem. Listed below you will find a handful of beginner hikes that are great for conditioning during the dark days of winter. These hikes are at lower elevations and will be clear of snow and most are well populated (bears don’t really like crowds) and most are within 30 minutes of the city.
Be sure to look up all the information before heading out. Some trails require a Discover Pass (can be purchased for $10 daily or $30 for the year at REI or a ranger station) or the Northwest Forest Pass (can be purchased for $35 for the year at REI or a ranger station).
- Little Si
Unlike it’s big brother (or sister) Mount Si, Little Si offers a nice relief from the weekend hikers. While everyone trudges up Mount Si training to climb Mount Rainier, few people venture over to the Little Si trail (which offers more view points!). This allows for you to feel secluded but comfortable. The hike is roughly 5 miles with 1200 feet of elevation gain.
- Rattlesnake Ledge
Rattlesnake Ledge is a fantastic hike with spectacular views at the top. Don’t let the name mislead you, Rattlesnake Ledge is a safe and friendly hike. With only 4 miles and 1160 feet of elevation gain, this hike can easily be finished in a couple of hours. This gives you plenty of time to get back home and enjoy the rest of your day.
- Wilderness Peak
Wilderness Peak will be the first hike of the Hiking Club this year. The trail ends at a beautiful summit just above Issaquah and is part of Cougar Mountain. With several stream crossings and old growth, this trails promises to inspire!
- West Tiger Mountain
West Tiger Mountain is one of the more populated hikes on Tiger Mountain. It is a great, low elevation, conditioning hike. I would not recommend doing this one for the view at the top but the experience along the way is great. Tiger Mountain is one of the shorter mountains in the Issaquah Alps so the view is selective from the summit. Instead, enjoy the old growth, large variety of trees, as various plants that will accompany you to the top. I would suggest doing this hike on a weekday or early morning on a weekend to avoid the crowds.
Always be prepared before entering the wilderness, even if it is for a simple day hike. Be sure to have plenty of food and water for everyone in your group. Also, make sure you have a first aid kit and you have told at least 1 person (who is not hiking with you) where you will be and when you plan on returning. By staying safe you can insure that you have the most fun possible in the safest way!
If you are interested in more hikes or want a group to go with, stay connected with the SAC Hiking Club at Seattle Athletic Club Downtown. Groups leave from the Club at 7:00am every 3rd Saturday of the month. The cost is $15 per person (non-members and pets welcome!!) For more information, please contact Personal Fitness Trainer Thomas Eagen for more information.
Lifestyle, Sports Conditioning, Weight Loss
Athletic, beginner, easy, exercise, gym, health club, hikes, hiking, local, outdoors, Seattle, trails
Perhaps it’s all a matter of knowing “what” is out there in the world of winter, snow and ice. Many of us love to cycle, run, swim, play tennis, garden, go boating and do a million things outdoors when it’s summer sunshine and warmth… but once the days get shorter and colder we sometimes feel at loss with what to do. Here are some tips to keep you motivated and encourage you to try something new!
Where to start…
Like anything in life, the more prepared we are for trying something new or unfamiliar, the more successful we will be. So get into SAC for one of our Winter Sports Prep and Play classes, a series of fun and kick-butt circuits designed to get you strong and coordinated for the snow and ice. OR sign up for a personal training session with one of our awesome trainers. OR email Outdoor Rec Coach Brandyn (broark@sacdt.com) and she will get you motivated, moving, and mastering whatever skill you want to learn for the winter months!
What is out there…
There are a myriad of adventures waiting for you in the winter world. And YES you can stay warm while doing it! Don’t let the cold keep you from playing. Some Outdoor Adventures:
- Snowshoeing
- Snowboarding
- Alpine (Resort) Skiing at Crystal Mountain (SAC’s “home” mountain)
- Back Country Skiing and snowboarding
- Heli Skiing and
- snow boarding Ski Touring
- Ice Climbing Sledding
- Snow Ball Wars
If you are interested in ANY of these activities, Brandyn is here to help coordinate, plan or even take you out there herself to learn or dial in your skills! If you need help planning a ski vacation or want to know where to go and why…use Brandyn; she has skied all over the US, Canada and Europe and knows where to send you!
Need Gear?
Contact Brandyn, she will hook you up with great outdoor gear companies and teach you what you will need for your adventure or activity. She will find you a local supply and also share some secrets to SAC discounts for you!
It’s good to “mix it up” for the body. Have you done the same thing for years in the gym? The body gets bored when we don’t change it up and our ability to adapt and continually get stronger is limited if we don’t challenge the body in new ways. New movements, new levels of intensity, new muscles, new brain focus…these keep us YOUNG and healthy….and honestly….it’s WAY more FUN! Most of the reasoning behind why humans don’t change it up is due to “fear of the unknown”. So, this winter don’t let that fear or unknown keep you from a new experience in life. Be inspired. Get out there and change up the “same ol’ thing” for something new and exciting! We forget as adults to have fun… we often get caught up in the race of life and forget to play… try “playing” this winter. And if you need help remembering how to play, the Seattle Athletic Club will get you started…and most likely follow you along your way.
Indoor Adventures that may be new to you:
- Rock Climbing (classes, group or 1:1 sessions with PFT Will or Brandyn) at SAC and Vertical World Try one new class a week at SAC…something you have never done!
- Drop into Winter Sports Prep and Play with Thomas and Brandyn
- Swimming… learn the “right” technique so you can have fun in the pool from any of our instructors or Outdoor Rec Coach Brandyn who is also a USA Swimming Coach
There are also tons of 5K and 10K walk/run and family activity days around the city through the winter… sign up for one!
Most exciting… but you have to get STARTED EARLY!!
- Mountaineering Prep: summer 2012 we will be launching our SAC Ascents … the opportunity to climb one of our local mountains, Rainier or Adams. Instead of being “hauled” up the mountain by a guide with a random group of people, SAC will be organizing and facilitating our OWN ascents with a professional guide! Imagine a climbing adventure filled with education and prep work designed for you to have an experience of a lifetime. It’s more about the journey when you are in the mountains…not the end result. And Outdoor Rec Coach, Brandyn wants to give SAC’s members the best experience possible while in the mountains!
Take the opportunity to learn skills and get strong and stable for the ascent with Outdoor Rec Coach Brandyn through the winter. You can get started now and connect with her (broark@sacdt.com) OR Look for details in January on climbs for next summer starting in June. If you are interested in SAC Ascents contact Brandyn now so she can put you on the start list for further details!
Whatever it is, wherever you go, just GET STARTED. Don’t wait another year to try something new. Live now, play hard, scream into the finish line of life tired exhausted knowing you got it all in!!
Are you inspired yet? Still bored and don’t know what to do this summer…. talk with Brandyn then….she’ll get you going. There are no excuses. You don’t need to “get to a certain weight, strength, ability, level, etc”…that’s an EXCUSE… just GET STARTED NOW with where you are in your life…GO!
Fitness Programs, Sports Conditioning
climbing, coaching, exercise, fitness, gym, health club, hiking, mountains, Outdoor recreation, Seattle, skiing, snowshoeing, sports, Training, trekking
After a long, cold, dreary winter, hiking season is finally here! Hopefully you spent the dark months strengthening your legs, back and core for the miles of terrain you will be covering this summer. If not, here are a few tips and tricks to get you through the pain and allow you to enjoy the beautiful scenery that you will no doubt be looking for. Whether you are a veteran hiker or bran new to the sport, these tips will help you make it to the top!
When You Feel the Burn
Anyone who has ever hiked will tell you that the quadriceps muscles start to burn pretty quickly. Most hikers spend their off time strengthening their quads, doing tons and tons of stairs and general walking up hill.
TIP #1 – Strengthen your hamstrings and hips as well not just the quads!! The legs work together, meaning that when your quad is pressing you up, the hamstrings are slowing you down so you don’t go too far. The hips are equally important and help with balance when you step on a rock or a root or slip on snow. Try this exercise to help strengthen the low back, hips, and hamstrings!
Hamstring Curl on Ball
If you are looking for more of a challenge lift your arms off the ground. This will make you more unstable and will activate the core muscles more.
When the Hunger Sets In
On average, hiking burns roughly 500 calories an hour. The body is going to tapping out the energy stores throughout the course of the hike. These energy stores need to be replaced to maintain the activity level.
TIP #2 – Bring plenty of snacks AND water on your hike. DO NOT assume that there will be water on the trail. A blend of fats (preferably nuts), carbohydrates (dried fruit, a Clif bar) and protein (beef jerky, nuts) will help sustain the body during the hike and will help prevent hunger. Take time to stop and enjoy your food and remember the hike will always be there. Breaks aren’t cheating!
Cramps and sore muscles
Hiking is an extremely tough activity; especially on the body. A lot of force and pressure is distributed throughout the body including your joints, ligaments, tendons, and of course muscles. To help prevent cramps, strains or sprains, be sure to stretch sufficiently following the end of a hike.
TIP #3 – The common leg stretches are perfect for the conclusion of a hike. It is a great way to cool down before you jump back in the car to drive home. Make sure you stretch your quads (front of thigh), hamstrings (back of thigh), calf AND soleus (see picture below), and your hip flexors (see picture below).
Common Leg Stretches
- Feel the stretch through the front of the leg behind you.
- Make sure you keep your hips even and moving forward.
- Hold for 15-20 seconds 3 times.
These tips will help to keep you out of danger and help prevent you from getting injured while out on the trail. Proper planning is always needed when attempting any hike. Of course, be sure to tell at least 2 people where you will be and what time you expect to return. By being physically and mentally prepared you are sure to have an amazing hiking season! Hope to see you on the trails this summer!
“I went on all four of SAC’s May hikes and loved it! I’ve hiked with groups before and because I’m not a particularly fast hiker, was left behind. Doesn’t happen with this club. All levels of hikers are accommodated with someone from SAC going with the faster hikers and someone staying with the slower hikers. The members of the Hikers Club I have hiked with so far are friendly and we all work together to get to the top and back to the bottom. I definitely will continue to hike with this group and feel I’ve made new friends!” Cheryl
Fitness Advice, Lifestyle, Strength Training
Cougar Mountain, Crystal Mountain, hiking, Mt. Rainier, outdoor activities, Seattle, Summer, trail running, Training
