One the easiest forms of outdoor recreation is hiking. It requires no special skills and little equipment to head for the mountains for a wilderness experience, or you can dial down the intensity and enjoy a stroll around a neighborhood path. Whether your goal is exercise, recreation or just to take in the views, there are trails in Linn and Benton County to please.

Try a guided hike

Preparation, especially for wilderness hiking, is essential. A guided hike is a good way to start hiking or to expand your knowledge of an area’s natural and cultural history.

The Sweet Home Ranger District leads several hikes, wildflower walks and other trail excursions in the Willamette National Forest each summer and fall. Other local groups, including Build Lebanon Trails, Albany Parks & Recreation and the Albany Fitwalkers, also regularly host guided walks.

Tony Farque, an archeologist with the Sweet Home Ranger District, noted other perks to the hikes he leads: The $10 fee includes transportation from Sweet Home to the trailhead, and hikers take a point-to-point route with pickup by the shuttle at the other end. At least two forest service employees go on each hike, both equipped with radios and first-aid supplies.

The trails are scouted ahead of time, so participants don’t need to worry about encountering an unexpected trail hazard, like snow or downed trees.

Also, “there’s kind of a community that develops among people who participate on these hikes,” Farque said. Whether they discover a common interest in wildflowers or just get along, they tend to end up taking other hikes together.

In that way, the guided hikes appeal to newcomers and experienced hikers alike. Newbies can get familiar with road conditions, trail conditions and their own abilities.

“People learn about themselves, about what’s out there, how to get places,” Farque said. “And they’ll probably meet some nice people.”

Including, of course, the guides.

“The people who lead these hikes are reservoirs of information,” Farque said.

Farque advises to leave plenty of time to complete a hike, especially if you’re with a group.

Equipment

One of the main attractions of hiking is that it doesn’t require a lot of equipment. However, there are some items that can make the activity more comfortable.

Footwear: For a jaunt around the neighborhood, a comfortable pair of athletic shoes will do the trick. For more rugged terrain, look for high-cut hiking boots, which offer more ankle support.

Walking shoes may be purchased for as little as $30, while hiking boots run $60 to $150 and up.

Also, hiking boots have a breaking-in period. Try wearing them around the house and on short excursions at first. Don’t take a brand-new pair of boots on a long hike or your feet will pay.

Socks: There are different types of socks, and depending on the kind of hiking or walking you plan on doing, the best option will vary.

Liners are thin socks designed to be worn next to skin, under other socks. They help minimize friction.

Lightweight socks are thicker than liners. They also offer cushioning and can be worn with or without liners.

Midweight socks are thicker than lightweight socks and provide greater insulation and cushioning. They should be worn with liners.

Socks also come in different materials: wool, cotton and synthetic fabrics. Cotton is probably not your best bet, as it doesn’t wick away sweat or water, dries slowly and doesn’t provide good insulation.

Trekking poles: The hi-tech version of a walking stick, trekking poles help with balance and reduce pressure on the lower body. They are particularly useful for uphills and downhills. Poles cost about $50 to $100 for a pair.

Pedometer: If your primary goal is fitness, a pedometer lets you know your pace and distance traveled.

Where to go

Farque called Iron Mountain, on Tombstone Pass about 50 miles east of Albany, “a gem of a destination.” More than 300 species of wildflowers grow along the trail in meadow, forest and “rock garden” habitats.

The peak is accessible from three trailheads, and it’s possible to do a loop from all three. That makes it an ideal trip for groups of people with different abilities.

Many high-elevation trailheads are not yet clear of snow this season. Call the ranger station before to check trail conditions.

Iron Mountain is so popular that a hiker might see hundreds of other people on a nice day, said recreation forester Brian McGinley.

For more solitude, McGinley recommends Browder Ridge, which has a newly reconstructed trail, or the Middle Santiam wilderness area.

“You won’t see people for days,” Farque said of the Middle Santiam.

But if you are looking for an easier trip, try local, paved trails. In Lebanon, the Marks Slough Trail off Tennessee Road combines ease of use with abundant wildlife viewing opportunities. In Corvallis, Bald Hill park has a 1.5-mile path along the base of Bald Hill. Albany’s Waverly Park offers a scenic route around Waverly Lake.

Etiquette

Whether you’re on a seldom-used trail or a popular one, trail etiquette applies. Farque and McGinley advise the following:

- Don’t cut switchbacks. It destroys the trail and doesn’t save much time.

- Don’t walk side-by-side. It widens the trail.

- Don’t litter. If you packed it in, pack it out. And if you have to relieve yourself, get off the trail and out of sight of other hikers. Dig a hole to dispose of “paper roses” (toilet paper).

- When passing horses, go around them on the downhill side. Horses tend to be more easily spooked by things uphill.

- Move off the trail to allow mountain bikers to pass.

- When coming up behind other hikers, let them know verbally that you are there.

- Don’t remove flowers, rocks, soil or artifacts. Instead, take photos. If you think you’ve found something important (like an artifact), notify the ranger district.

- Generally, people hiking uphill have the right-of-way. However, they may appreciate the opportunity to rest.

Stay safe

- Always leave a note with someone that includes your destination and expected return time.

- Wear appropriate footwear.

- Know your limits. Turn around before you’re exhausted.

- Stay on the trail. It’s easy for anyone to get disoriented.

- Bring a compass and a map, and know how to use them.

- Registration pads at trailheads are not for safety. No one checks them daily to make sure everyone who entered at a trailhead came back out.

- Park at the trailhead. If you are overdue, it gives searchers a starting point.

- Bring plenty of water. It’s a good idea to overestimate.

- Pack items that will be essential if you get lost or hurt: extra clothing, first-aid supplies, matches, a knife and extra food.

Books and online

- “Corvallis Trails: Exploring the Heart of the Valley,” by Margie C. Powell, Oregon State University Press, 2006. Powell can be reached at 752-5922.

- “One Hundred Hikes in the Central Oregon Cascades,” by William Sullivan, 2005, Navillus Press.

- American Hiking Society. Includes information on equipment, trails, safety and more: www.americanhiking.org.

- Oregon Hiker blog. The personal blog of an avid hiker, with lovely photographs and practical advice: http://oregonhiker.wordpress.com.

- www.localhikes.com. Under the heading for Corvallis, there are descriptions of about 50 hikes in the mid-valley provided by local hiking enthusiasts.

Guided hikes

The following mid-valley groups offer guided hikes and walks:

Albany Fitwalkers: The Albany chapter of the American Volkssport Association. Info: www.albanyfitwalkers.org.

Albany Parks & Recreation: Has several summer hikes and photo hikes. Info: www.cityofalbany.net/parks, or call 917-7777.

Build Lebanon Trails: Lebanon organization building a community trail network that hosts monthly hikes/walks. Info: www.lebanontrails.com.

Sweet Home Ranger District: Offers guided hikes and specialty walks throughout summer and fall. Info: (541) 367-5168 or www.fs.fed.us/r6/willamette/index.html.

Sierra Club, Marys Peak Group: Info: Barry Wulff, 929-6272, or http://oregon.sierraclub.org/groups/marys_peak/index.html.

The Chemeketans: This group is based in Salem and offers a range of activities. Info: http://www.chemeketans.org/.

Hiking with dogs

Is Fido your favorite walking partner? Four-legged friends are welcome on most trails, but to maximize safety and enjoyment, follow these guidelines:

Keep dogs leashed. This is for their own safety, as well as the safety and comfort of wildlife and other hikers.

Pick up waste. Carry bags to pick up your animal’s waste and pack it out.

Bring water and a bowl to put it in. Dogs get thirsty, too.

Be aware of other users. Don’t assume other people want to pet your dog, and keep your pet close when you encounter other people. Give horses wide berth.