1. Departamento de Educación Física IES Estelas de Cantabria Alberto García Huerta HIKING:CantabriaInfinita year2009 - 2010

2. INTRODUCTION HIKING:” Togofor a walk in themountainsor in nature”.Themain objetive istofollow a pathor a trail. You can enjoylisteningtothesilenceorthesound of thewater, seeingthelandscape…

3. THE PATH AND ITS SIGNPOSTING A pathmustgoacrossthevalley, towns, hills,… lookingforthebestway and visitinginteresting places abouttheirculture, history, landscape… Jalón Flecha

4. KIND OF PATHS DEPENDING ON THE LENGTH: Long-distance routes(LD)They run for more than 40 Km. They are sign-posted with red and white signs Short-distance routes(SD)They are from 10 to 40 km. Long. They are sign-posted with yellow and white signs Local routes No more than 10 km. They are sign-posted with green and white signs. City routesThey are routes in the city. They are sign-posted with red and yellow signs.

5. EQUIPMENT – SHOES Boots are the most important part of the required equipment. We must walk on grounds, different from our streets or roads, with stones, branches, water or animals. they should provide adequate protection against possible sprains, knocks and slippage. The boots must protect your ankle. The sole must have a good marked drawing. Their laces must be perfectly tied. Don´t wear your boots for the first time on a hike. You must first try them on shorter walks.

6. EQUIPMENT – SHOES USEFUL ADVICE: Tie the laces from the botton to the top. Check them in a few minutes when your feet have expanded. You can wear the laces looser when you go up but very well-tied when you go down.

7. EQUIPMENT- CLOTHES USEFUL ADVICE: Your clothes must be lightweight and permit air flow. If there is a lot of vegetation , especially thicket ,you must protect your arms and legs. In the mountain the weather changes quickly so you must wear some clothes to keep you warm.

8. EQUIPMENT- BACKPACK The backpack increases the effort we need to walk. We feel its weight on our legs and on our back to. its size must be appropiate to your back. You must regulate to put the most of the weight on your hips.

9. EQUIPMENT- BACKPACK USEFUL ADVICES: Generally, try to put big and light things in the botton and the heviest in the top, near your back. Then its centre of gravity will be between your shoulders Put the load in a symmetrical way (left and right) for not to overload one side of your back. Don´t put any thing failed (water botle, shoes…) they can unbalance you because of their movement or they can catch on somewhere, specially branches.

10. EQUIPMENT- STICKS They are not necessary but they can help you to keep balanced USEFUL ADVICES: You can make it yourself. Only one is sufficent. If you have a knee pain they can be useful.

11. EQUIPMENT- MAP CARDINAL DIRECTIONS: North South East West

12. RIVERS BULDINGS ROADS PATHS SUMMIT EQUIPMENT- MAP

14. Do not trespass on private property

15. If you have a dog keep it away from the cattle