South Coast Striders Hiking Group

"Find a Beautiful Hike and Nice People to Hike With"

 

 

Who Can Participate?

 

  • Anyone can come. (persons under 18 must be accompanied by a parent or legal guardian)
  • You should be fit enough for the activity.
  • Come properly prepared.
  • Sign our Waiver of Liability & Assumption of Risk document.

 

How Do I Know If I Am Fit Enough?

 

South Coast Strider hikes take place on rugged terrain in very remote locations where access to medical attention is at best hours away.

 

We recommend that everyone consult their physician before they start to become this physically active.

 

A list of questions was developed by the American Heart Association as a general guideline for people to consider before becoming more physically active. Please Review the Physical Activity Readiness Questionnaire

 

 

What If I’m Out of Shape?

 

  • Some people may need to build up their strength and stamina before attempting our shorter/easier hikes.
  • We partnered with the Coos County Women’s Health Coalition to prepare guides to help people start up gradually from their own home and build a healthy walking habit.
  • “Starting and Building a Healthy Walking Habit” in Coos Bay, North Bend, and Coquille.
  • Links to .pdf versions of these brochures are also available on the "Are you ready" page at www.coostrails.com

 

 

I’m Ready to Hike.  How Do I Prepare?

 

  • Read the full hike description.
  • Dress in layers and always be prepared for changing weather conditions.
  • Bring plenty of water (1 liter per person for short hikes and 2 liters for longer hikes).
  • Snacks and/or lunch if hike is scheduled to last more than two hours.
  • Hiking boots or sturdy walking shoes (must be broken in).

 

Understanding the Hike Ratings for people who are somewhat in shape.

 

  • Easy  - stable surface, 0-3% average grade, 1 ½ to 2 mph pace, some stops planned.  *breathe easy
  • Moderate  - stable to not so stable surface, 3 to 10% grade, 1 ½ to 2 mph pace minimum, some ups and downs.                              * some grunting and scrambling
  • Difficult  -  unstable surface, slippery surface  or deep sand, some long and/or steep climbs and descents, 2mph pace minimum, overall distance over 5 miles.  * huffing and puffing
  • Most Difficult  -  That pounding sound you hear is your heart.  Long steep climbing, sand walking, undeveloped trails with down trees, elk trails or bushwhacking may be involved.  *Schedule a Massage for Later

 

The following statement is part of our sign in process for each hike.

Everyone is required to sign this release in order to participate.

 

 

Release from Liability  and Assumption of Risk

 

I am aware that South Coast Strider activities like the one I am signing up for are potentially dangerous, that accidents can happen, and that illness can occur in remote places.

In consideration of being permitted to join and participate in this South Coast Striders activity, I do for myself, my heirs, legal representatives, and assigns (or, if applicable, as a parent or legal guardian of a minor), assume all risks associated with this activity and traveling to and from the activity, and release and discharge the South Coast Striders, their officers, volunteers and sponsors from all liability for any and all loss, damage or claim on account of property damage, death or bodily injury to me, my minor child or minors for whom I am legal guardian, caused by the act or failure to act of the South Coast Striders, their officers, volunteers, agents or sponsors.

 

I hereby certify that I am in good physical and mental condition and am able to safely participate in this activity.  I hereby consent to receive emergency medical treatment, at my own expense, which may be deemed necessary in the event of injury, accident or illness during this event.   I will additionally permit the use of my name and pictures in broadcasts, telecasts, newspapers, websites, brochures, etc.

 

I have read and understand the above and voluntarily affix my signature below.

 

How to Dress for Hiking

 

  • Light Jacket or windbreaker with hood.
  • Rain gear (rain jacket – rain pants if you have them).
  • Waterproof Boots with good ankle support.  * must be broken in.
  • Socks with well padded heel and foot bed.
  • Jog bra - my wife says this is the way to go.
  • Light weight wicking inner layer t-shirt (not cotton)
  • Nylon quick-dry long sleeve shirt.
  • Nylon quick-dry long pants.
  • Hat with wide brim & chin strap.

 

   Fuel for Hiking

 

  • Good Night of Sleep & a Good Breakfast.
  • Snacks  - You need to keep your energy level up.  Go for complex carbs – no sugar.  I usually eat a little something and drink some water every hour I am out hiking.    A little bag of granola, nuts, raisins or figs are good choices.
  • Lunch – If our hike ends after 12:30 there will be a short (20-30min) lunch stop planned.  Make sure everything is sealed and doesn’t leak in your pack.

Walking Sticks

 

  • I recommend the two trekking pole system.
  • Telescoping poles with cork handles and anti-shock springs can be obtained at outdoor stores for $60-$80.
  • They extend the comfortable hiking range for hikers of any age by distributing the work over different muscle groups.
  • You are much less likely to leave your “butt print” on the trail if you use them.

 

Bringing Pets

 

  • We understand the importance of our  four-legged walking buddies.
  • Well Behaved Dogs – On a Leash – and Cleaned up After – Are Nearly Always Welcome.
  • Some hikes may take place in locations that do not allow dogs.  We will try to note those cases on the schedule.
  • If your dog acts aggressively toward other dogs or people,  we may have to tell you  “ You are welcome on our hikes, but your dog is not”.

 

Car Pooling

 

  • Carpooling is "on your own"
  • The suggested locations and departure times are just suggestions.   If you go to a carpooling site - no one may be there.  There is no guarantee that you will get a ride.   If no one shows up by the suggested departure time you should go on to the next carpool site on the route or to the caravan site or just drive on to the trailhead.
  • Never accept a ride or take a rider into your car unless you feel completely safe with it.  You should never feel obligated to give a ride.
  • If you come and are refused a ride, try not to get your feelings hurt and please respect the driver's comfort level with this activity.
  • Our  participants are encouraged to try to meet people in their community on our hikes and get to know them and then try to exchange numbers and work out ride sharing for future hikes.

Hike Information

 

  • For full current hike information  - Go to the Healthy Hikes page at www.coostrails.com
  • Send email to southcoaststriders@gmail.com

Hope to See You On The Trail!

Benefits of Hiking & Walking    -  There are many more - These are just a few.

 

  • Burns calories
  • Strengthens back muscles
  • Slims your waist
  • Easy on your joints
  • Strengthens your bones
  • Lowers blood pressure
  • Allows time with family and friends
  • Shapes and tones your legs and butt
  • Cuts cholesterol
  • Reduces risk of heart disease & diabetes
  • Reduces Stress
  • Sleep better
  • Improves mood and outlook on life
  • Can be done almost anywhere
  • Requires no equipment
  • It's Free

Coos Region...Adventure on Every Trail

South Coast Striders