For Gwen Ruff, like John Muir, hiking is more than just walking around.

Nicollet County’s Seven-Mile Creek Park features eight miles of multi-use trails and is one of many local areas available for day hikes.



“It’s how the land was formed, what grew there and what attracted people to the place,” said Ruff, a former Mankato resident. “I try to think of all of those things together and get the total experience.”



A Free Press reporter in the early ’80s, Ruff and her son, Ben Woit, wrote the book, “50 Hikes in Minnesota: Day Hikes from Forest to Prairie to River Bluff” (The Countryman Press), which hit selected stores last month.



Ruff’s research for the book simply involved putting one foot in front of the other. After some research and recommendations, she headed out to blaze trails throughout the state.



Most of the hikes in the book are on state and national park lands and range from easy walks to “several miles of day-long outings.”



As she hiked, Ruff discovered a variety of hiking experiences and tried to note the human and natural history of those areas.



“Some people might be into nature,” Ruff said. “For me, it’s the total sense of the place.”



The closest hikes Ruff and Woit mention are at Fort Ridgely and Upper Sioux Agency state parks along the Minnesota River and Kilen Woods, Split Rock Creek and Blue Mounds state parks in southwestern Minnesota.



“I was really surprised,” Ruff said. “Everybody goes to the North Shore, but some of my favorite hikes were in the prairie areas along the Minnesota River. I can see how people were attracted to those places.”



According to the American Hiking Society, there are two basic categories of hiking: day hikes and extended overnight hikes.



Day hikes are usually easy, close to home and require little equipment.



Overnighters often include backpacking and require more experience, preparation and specialized equipment.



A popular day hiking spot in the Mankato area not mentioned in the book is Nicollet County’s Seven-Mile Creek Park. The park features eight miles of multi-use trails throughout its 628 acres. The trails range in difficulty from flat, river-bottom walks to steep, hilly hikes.



According John Gatzke, who has been Seven Mile’s caretaker for 26 years, more and more people make the park a destination every year.



“People come and spend the whole day here,” he said, “and they come from all over.”



Other popular south-central Minnesota hiking spots include Minneopa State Park near Mankato (41⁄2 miles of trails), Sakatah Lake State Park near Waterville (5 miles) and Flandrau State Park in New Ulm (8 miles).



Besides Ruff’s educational intake from hiking, the American Hiking Society maintains that it’s an activity that is a great way to stay in shape and reduce stress.



Those were other factors in the choices Ruff made for the trails in her book.



“This is something people can get out and do,” she said.



Hiking essentials



Get your gear: Even on day trips, you should carry the following essentials: food, water, maps, a compass, first-aid kit, pocketknife, matches, sunscreen, sunglasses, insect repellent and clothing for all weather possibilities.



Boots are made for walking: Proper footwear — hiking boots or sturdy shoes — is vital for any hiking or walking. Break in new shoes before hitting the trails to prevent blisters. Two pairs of socks — one lightweight inner and one heavy outer — are recommended.



Dress for success: Regulate your body temperature by dressing in layers. Synthetic or natural fibers — not cotton — are best to allow skin to breathe. Poly blends will dry faster. Long sleeves and pants will protect from insects, plants and the sun. Wear a hat.



Be prepared: Scout out the trail before your hike. Study maps and guides. Get recommendations from friends or hiking groups. Learn about water quality, wildlife and safety concerns. Check the weather forecast. Pay attention to your surroundings as you go.



Other advice: Don’t hike alone. Leave your itinerary with a friend or ranger. Watch out for poisonous plants (“Leaves of three, let it be”).



Source: American Hiking Society