One of Sylvia Allen's favorite hiking routes affords amazing views of the Pacific Ocean as it winds north along rocky cliffs through cypress and pine forests. Also amazing is that Allen never leaves the city, in this case San Francisco, when she takes her trek. "You absolutely do not," she says, "have to be in the country to go hiking."



Urban hikes, whether they lead under the Golden Gate Bridge or simply to a coffee shop two neighborhoods over, provide the ultimate in accessible adventure. The recreation promotes physical, mental and community health, and also wins points for what it doesn't offer: long drives to trailheads, gear-laden packs to schlep, and extended exposure to nasty weather. Here's everything you need to know before hitting the trail, or sidewalk.

"Bring water, a snack, and good, comfortable shoes," says Allen, whose company, City Hikes, guides expeditions within San Francisco. "And a lot of people have unrealistic notions of what comfortable shoes means." She recommends hiking boots. Once equipped, figure out where to go. Experienced hikers recommend tailoring your route to fit an interest, like architecture, food or a view.

"Not to belittle trees," says Patty Fares of San Diego's Urban Safaris, "but in nature, you're pretty much limited to trees and maybe birds." Whereas Fares is fond of hiking through her city's Hillcrest neighborhood, which features cool buildings, coffee shops and paths leading into verdant Balboa Park. Despite her arboreal quip, she suggests dipping into a park to let your ears and eyes escape the urban environment.

Speaking of others, consider inviting company on your urban hike, starting with family. Burden cites studies that indicate children who walk outdoors, and who live in pedestrian-friendly areas, are less prone to obesity and more likely to perform well academically. "It's so important that people understand this is not a foreign activity," he adds. "People have always walked, hiked and discovered."

Organized hikes and walking clubs provide motivation and an opportunity to learn new routes and meet people. Five years ago, the Big Apple's health department and Neighborhood Open Space Coalition launched a free series of organized urban adventures called Take a Walk New York! Each weekend, dozens of TAWNYs, as they're nicknamed, converge on a different neighborhood for a three-hour hike, such as leaf peeping in the west Bronx or exploring a saltwater marsh in Queens.

For help finding fellow walkers and nearby routes, the Web site of the American Hiking Society offers searchable databases of clubs and trails. But keep in mind that an urban hike is about the journey, not the planning or the destination. "Just explore. That's what I've always done," says City Hikes' Allen. "I'll say, hmmm, I wonder where this goes ... and just follow it."

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