What to Wear Winter Hiking

Start with layers that are appropriate for the outside temperature and weather conditions but not bulky. A moisture-wicking base layer, an insulating midlayer, and a wind- and water-resistant shell allow you to manage sweat and sudden weather changes. Damp cotton is one of the most common causes of winter discomfort and cold stress. If it’s really cold out, consider packing an extra warm layer like a puffy jacket or fleece that will come in handy if you get delayed on the trail for some unexpected reason.

Staying Safe on Slick Winter Trails

Traction devices are another key recommendation. Even snow-free trails often hide shaded ice, especially along rivers and north-facing slopes. Many local search-and-rescue groups point to traction and trekking poles as simple tools that prevent slips from turning into injuries.

Winter Hiking Essentials to Have in Your Pack

Because daylight is limited at northern latitudes in the winter, a headlamp belongs in every winter pack, even on short hikes. Add extra calories and water (insulated bottles help prevent freezing), and warm accessories like a hat and gloves, which can make the difference between comfort and a rushed turnaround.

Finally, winter safety experts agree on the basics: carry a charged phone, a simple first-aid kit, a trail map (ideally a paper map that will still work if your phone dies) and tell someone where you’re going. In winter, the margin for error is thinner—but with the right essentials, it’s still a magical season to be outside.

The post Winter Hiking Essentials to Stay Safe and Comfortable on the Trail appeared first on Out There Venture.

Maybe you are one of those people who started having dreams about skiing or snowboarding sometime in the summer. Or you got your boards tuned before the kids went back to school and bought your season pass back in April. If you fall into one of those early bird categories, you’re probably feeling pretty ready for the approaching season, but how prepared for the sport’s dynamic, physically demanding movements is your body?  

To get a better understanding of how we should ideally be preparing for the coming ski and snowboard season, we shot some questions off to Spokane physical therapist and NW Movement Co. owner Trey Nichols. A good sign in any interview, Nichols launched into an anecdote before responding to any of our questions.  

“Do you know what is worse than getting two speeding tickets on your way to the mountain because your ski buddy didn’t wake up on time?,” he asks? “Having a season-ending injury on the first run of the day! Such was the unfortunate fate for my brother and me on a powder day that was so good that it closed down our college for a couple of days.”   

“Believe it or not,” he continued, “there is something worse than that season-ending injury. It’s a sad moment when lifelong skiers stop by my office and tell me that they just don’t have it in them to ski the way they want to, and they’re considering hanging up their skis for good this season. I say ‘moment’ because oftentimes, with a little bit of elbow grease, we can get them back on their skis with confidence.”   

OTO: How important is it really to do some kind of training for the season?  

Nichols: Pre-season strength training for skiing is just as important as oil changes for the car that’s driving you to the mountain and tune-ups for the skis or board that you’re riding. Depending on how aggressive you ski or ride and what runs you stick to (groomers, trees, moguls or powder), a lot of load can go through your legs and core. If you don’t have the strength to counter that load, you’re going to either be slower than you want, tire out too soon or possibly injure yourself. A sad reality is that after 30, we naturally start losing muscle mass. If we want to continue enjoying winter sports anything close to the way we used to and avoid injuries, our best shot at that is through strength training.  

OTO: If someone doesn’t have time or the budget for a class or gym, what can they do at home?  

Nichols: My go-to exercises that can be done anywhere are lunges, squats and Romanian deadlifts. Once you can do them without wobbling, load them with weight. The next progression is quick movements or jumping after I can do the loaded movements without wobbling. It’s the loaded exercises and plyometric exercises that best prepare us for the demands of skiing.  

OTO: What are some of the benefits of pre-season training?  

Nichols: My personal motivation for pre-season strength training is to keep up with my three boys as long as I can. They’re only getting faster! Strength training has certainly helped me keep up with them and still feel good at the end of the day.  

OTO: Tell us about your Powder READY program at NW Movement Co. 

Nichols: If you’re a skier or snowboarder who isn’t getting any younger, our Powder READY Program is designed just for you. Built by a Doctor of Physical Therapy who has kept many clients enjoying the slopes, each exercise has a very specific purpose for keeping you enjoying the mountain. Our four-week program will guide you through four workouts each week with sessions lasting 20 to 30 minutes each that will help make this one of your best seasons yet. This year we’re offering a discounted Powder READY evaluation that allows us to truly customize a plan to ensure you have enough strength and endurance in your legs and core to power down the mountain and motion in your hips and back to carve through the powder. (Learn more at Nwmobilept.com.) 

The post Getting Your Body Ready for Ski Season  appeared first on Out There Venture.

If you’re a runner, you’ve certainly heard the refrain of the doubters. There’s one thing they are absolutely certain will happen to you: “You’ll destroy your knees.” 

This is just one of the pervasive myths about running, and there are many others we tell ourselves. As with other lore, there’s often a kernel of truth in there—but the more nuanced picture leads to greater understanding. Here are a few common running myths, debunked.  

“Running is bad for your knees.” 

Short answer: Not true. 

Nuanced answer: Running does not cause knee arthritis. In fact, studies show running can lower the risk of developing joint problems. Running also significantly improves overall health, benefiting the cardiovascular, respiratory, and musculoskeletal systems and decreasing the risk of everything from heart disease to osteoporosis and contributes to improved sleep and mood. That being said, damage to knees and other joints can result from running despite nagging injuries, resting inadequately, or overtraining. Ideally, you should increase your running volume by no more than 10 percent weekly. 

You need a certain body type to run. 

Short answer: Nope. 

Nuanced answer: Among competitive athletes, there are trends; who hasn’t marveled at the quads of an Olympic sprinter? Still, there are variations even among those elite pockets of the population. Zoom out a little further, and you’ll see an even more vast array of shapes and sizes. Bloomsday finisher photos prove that runners come in all heights, weights, and body compositions. Regardless of body type, you should run appropriately to your level of fitness. To feel your best and avoid injury, it’s always a good idea to balance running with strength training, mobility work, and active stretching. 

You’re not a real runner if you take walk breaks (or aren’t “fast,” or don’t do races, or…) 

Short answer: Wrong. 

Nuanced answer: You’re a runner if you run. That’s it! It doesn’t matter if you prefer a 15-minute mile pace, a 6-minute pace, or a run-walk mix. Competitive runners often do workouts that combine high-intensity intervals with low-intensity jogging or walking recovery. It’s an effective way to train. Other runners build up stamina by alternating running and walking intervals. You certainly don’t have to run fast to be a runner—and there are many benefits to long, slow distance. The goal is to run in a way that brings you joy and benefits your life and goals. 

The right shoes will prevent injury. 

Short answer: Shoes aren’t miracle workers. 

Nuanced answer: The right shoes can help, but your musculature plays the biggest role in injury prevention, explains Trey Nichols, a physical therapist and founder of NW Movement Co. “Shoes are great,” he explains. “I’ve seen issues where I’ve attributed a lot of benefit to getting a different pair of shoes. But what makes the biggest difference is strength.” 

Strong feet and ankles are the foundation of injury prevention. One of the best ways to build that strength, Nichols says, is to go barefoot. This might mean walking around the house barefoot or going barefoot while you cross-train. Barefoot training engages the foot and ankle musculature, improving stability and strength throughout the entire body. If you wanted to strengthen your back, you wouldn’t always wear a back brace. Similarly, wearing shoes all the time can limit foot and ankle strength development. “I’ve worked with a lot of patients who after becoming more aware of their feet and getting their feet stronger have unlocked their superpower,” Nichols says.  

At the same time, wearing shoes that are right for your physiology and training goals is certainly beneficial. Visiting a running store like Fleet Feet for a gait analysis and fitting is a good practice for any runner. 

Sarah Hauge is a writer and editor who lives in Spokane with her husband and two children. She’s looking forward to running a half marathon or two this fall. 

The post Running Myths Debunked: What Every Runner Should Know appeared first on Out There Venture.

The long “Dig Deep” course begins in Castlegar with a steady climb to Farron Summit, followed by a descent into Christina Lake and a big push north toward Rossland. The shorter “Just Right” course starts in Christina Lake with a 23-kilometer, 1,200-meter climb before merging onto the final steep switchbacks up to the Seven Summits Trail trailhead, then dropping into Rossland for Saturday’s finish-line celebration of food, drinks and live music.

The weekend is fully supported with mid-point aid stations, first-aid crews, and volunteers along the routes. Riders can travel light, with overnight bags transported by event staff from Saturday’s start to Rossland. A pre-ride breakfast on Sunday fuels riders for another day in the saddle, with gear shuttled back to their starting point in Christina Lake or Castlegar. One-day riders may also check a bag to the finish, but must arrange their own transportation between start and finish points. All bike types are welcome—gravel, mountain, fat, and e-bikes—with results categorized by bike to keep things fair. Given the steep grades, long climbs, and technical descents, organizers recommend tires at least 40 millimeters wide.

The Grey Ghost Pursuit launched in 2024, founded by Rossland resident Steph Wolf after a life-changing accident. As a lawyer, she had long dreamed of organizing a bike race, but lacked the time and energy to make it happen. During recovery, she craved the connection and adventure that gravel events offer, and after moving from Squamish to Rossland—where quiet gravel roads outnumber organized bike events—she launched the inaugural Grey Ghost Pursuit as a way to build community even while sidelined. “As I’m getting older, I’m thinking less like a lone wolf. I understand I can’t do everything on my own. I’m learning how important it is to have a wolf pack,” says Steph. In that spirit, most volunteers come from her own neighborhood. “Our neighborhood has become my wolf pack.”

The event reflects that inclusivity and community vibe from start to finish. Riders can go all-in and race on Saturday, or opt for a social ride on Sunday without the competitive pressure. For Steph, the point is simple: have fun with a group of like-minded people from across the Pacific Northwest. Unlike road cycling, gravel riding avoids busy traffic and appeals to many older mountain bikers, like Steph, who want to trade crashes and injuries for long, lower-risk adventurous rides.

Saturday night’s post-ride celebration includes live music, a barbecue and plenty of prizes. This year’s aid stations will also add a festive flair with sparkles, funky music, and local treats. “We want people to feel supported—that could mean fueling your personal best, or even taking your shoes off if you need it!” Steph says. Adding to the significance of the ride, the event honors the “Grey Ghosts,” the now functionally extinct mountain caribou herd that once roamed the Monashee Mountains, and supports regional conservation. Five percent of event profits will go to the Save Record Ridge Society, which is working to stop a proposed open-pit magnesium mine near Rossland and the famed Seven Summits Trail. By taking on the climbs, loose descents, and rugged beauty of the Kootenays, riders help protect the trails, wildlife, and mountain landscapes that make this event and place so special. Register at Greyghostpursuit.com.

The post 2025 Grey Ghost Pursuit Gravel Ride Sept. 27-28 in Rossland, bC appeared first on Out There Venture.

By Amy McCaffree 

Cover photo courtesy of Amy McCaffree

Looking for outdoor community this summer for you and your dog? Your local off-leash dog park is one such place.  

Seriously—where else can Millennials, Gen Z, Gen X and Boomers come and go randomly, mill about and chitchat, and where formal introductions are optional? At the dog park, the only expectations are to clean up after your dog and ensure your dog plays nice, which means respecting and following off-leash park rules. There is unique camaraderie because of a shared value, a love for dogs. Dogs also inspire humans to be more like them: friendly, non-judgmental, carefree, eager to play outdoors.  

As a societal microcosm, a dog park is fascinating. My young dog, Layla, and I started going to dog parks last summer, when she was 6 months old. Visiting our local one is now part of our regular routine. I’ve had more conversations with random Boomer men than ever before, especially on weekday mornings. It’s where I regularly cross paths with people in their 20s-30s. No visit is the same. For me, the wonderful array of breeds and dog personalities is the best part. From corgis and chow chows to huskies and Newfoundlands, dogs are joyfully entertaining. And I consider providing play opportunities for Layla my dog-mom duty. 

Dog Park Etiquette 

Every off-leash park has the same general rules, which can be found online or posted on-site. Mostly common sense and etiquette stuff: only fully-vaccinated dogs allowed, clean up after your dog, no fighting. 

Dog parks are highly stimulating and unpredictable; therefore, drama happens. Dogs well-suited for an off-leash park environment are “typically young (between 6 months and 2 years old), outgoing, love to play, friendly, and forgiving,” says Terry Ann Fernando, creator and host of “The Accidental Bird Dog” podcast. Less suited for the dog-park environment, according to Fernando, are:  

1. Very young puppies (4-6 months old; puppies 16 weeks or younger should not visit). 

2. Shy or aloof dogs, who might act defensive or snappy when surrounded by a group of dogs or simply prefer one-on-one play with a dog friend rather than random new ones. 

3. Adult dogs who have grown out of the playful stage of life, which varies by breed and temperament. Some seniors dogs, age 7+, are still spry and active, while some 4-5 year-olds act grumpy and tired.  

4. Small or fragile breeds, unless in a “small dog” area of an off-leash park—tiny dogs should never be in the same area as big breeds. 

5. Aggressive dogs, without exception. (Even at an off-leash area, owners are liable for their dog’s actions and any injuries or damages to other dogs or people, regardless of the dog’s behavioral history.) 

6. Under-exercised dogs, who have been confined or not walked for a stretch of time—or are infrequent park visitors—can cause trouble when they arrive “like a drunk college student at a frat party,” Fernando says. 

7. Intact males can attract negative attention from neutered males and may also attempt to dominate female dogs; also, female dogs in heat should not visit dog parks.  

It’s recommended that dogs new to off-leash play areas first visit during off-peak times, such as early morning or weekdays before 3 p.m.—same for older or less playful dogs. Be sure to know and understand “dog language” and follow park rules for a positive experience with other park visitors. 

Spokane and North Idaho Dog Parks 

Standard amenities include a double-gate entry/exit system; separate/divided sections for small and large breeds (unless otherwise noted in list below); dog bag dispensers, drinking fountains, benches, shelters and picnic tables; open dawn to dusk (typically). Use this guide to plan a day trip or for road-trip stops along the journey to a summer vacation. (Note: “Dog park” info from Yelp, Google Reviews and BringFido.com is not 100% accurate—a “dog friendly” park doesn’t mean off-leash use is allowed.) 

Spokane County 

• High Bridge Dog Park: 9.3 acres, recently renovated, layout includes three separate fenced play areas with the large area, featuring rugged terrain, best suited for large breeds. 

• South Hill Dog Park: 1.8 acres, opened fall 2024, partially paved and gravel walking path. No separate area for small dogs; no picnic tables or shelter. 

• Riverside Dog Park: triangle-size “pocket” park (.07 acre) created for residents/dog owners of downtown and Browne’s Addition. (Note: As of April 2025, both gate latches were broken, posing a safety risk.) No shelter or tables. 

• Valley Mission Dog Park: Has agility features and dog wash station. 

• Patricia Simonet Laughing Dog Park: Located at Gateway Regional Park, I-90 Stateline exit, managed by SCRAPS. 

• Cheney Dog Park: Opened in summer 2023, corner of Presley Drive & Hwy 904. 

Coeur d’Alene/Kootenai County 

• McEuen Dog Park: Located within McEuen Park. 

• Riverstone Dog Park: Walk-in only, accessible off the Centennial Trail; 0.5 acre; drivers can park at Riverstone Park. 

• Cherry Hill Dog Park: 0.68 acres. 

• Central Bark Dog Park: Located within Northshire Park. 

• Atlas Water Dog Park: ADA-accessible off-leash area within Atlas Park, along the Spokane River, includes a beach and Spokane river access.  

• Croffoot Dog Park: Located in Hayden at Croffoot Park and Sports Complex. 

Sandpoint Area 

• Dog Beach Park: Walk/bike-in only; off-leash beach located off Serenity Lee Trail, south of downtown Sandpoint. 

• Ponderay Pet Safe Dog Park: Located by Panhandle Animal Shelter, fully ADA-accessible with ramps, access points, and pathways; dog agility course. 

• Pine Street Woods: Conservation property, 180 acres, managed by Kaniksu Land Trust; dogs allowed to be off-leash if “within voice control.” 

• Sam Owen Campground (Hope, ID): Off-leash dogs allowed on the rocky beach, adjacent to the day-use area. 

Silver Valley & Missoula, MT 

• Wallace Dog Park: Opened in 2022; solar-powered lights for after dark, covered patio area. 

• Missoula: MRL Park Dog Area, Fort Missoula Regional Sgt. Bozo Dog Park, and Jacobs Island Bark Park.  

Palouse/Whitman County 

• Pullman Pooch Park: Managed by Whitman County Humane Society; $5 day pass or paid membership required. 

• Moscow Dog Park: Located by Humane Society of the Palouse. 

Lewiston/Clarkston 

• Lewiston: Penny’s Memorial Dog Park. 

• Clarkston: Eagle Scout Dog Park and Pippin’s Island Off-Leash Area.  

Did You Know? 

• 66% of American households own at least one pet, predominately a dog. 

• 30% of pet owners are from Millennial Generation (born between 1981 and 1996; currently those age 29-44), followed by Gen X and Baby Boomers (25% each of pet-owner population) and Gen Z (20%). 

Source: American Pet Products Association’s 2025 National Pet Owners Survey 

More Dog Parks in Eastern/Central Washington 

• Moses Lake: Basin Homes Dog Park 

• Wenatchee: Hale Park Off-Leash Area 

• Ellensburg: 2 off-leash areas, Irene Rinehart Riverfront Park and Rotary Park. 

• Walla Walla: Fort Walla Walla Dog Park. 

• Yakima: Randall Park off-leash areas. 

Additional Inland Northwest Off-Leash Areas 

Offering more off-leash dog areas (OLA) is good public relations and marketing for communities. According to the “City of Spokane Dog Park Guidelines,” published in Oct. 2022, the city needs six off-leash dog parks to meet local demand. Standard planning for the people-dog ratio population is 38,000 people or 25,000 dogs per facility. Local survey data was used to project that 90% of Spokane residents are dog owners, with an estimated dog population of 150,000. In a ranked list of similar-sized cities, Boise, Idaho, is #1 for providing 16 dog parks, which equates to use ratio of 9,536 dogs per facility. (In 2022, Spokane’s ratio was over 74,000 dogs per facility.) 

With too few off-leash areas (OLA), dog-owners tend to take matters into their own hands, which results in hiking areas and other public parks becoming de facto off-leash areas—and this causes more problems. Typically, local governments enact and enforce dog-leash laws. In Washington, there is no statewide leash requirement except for one pertaining to state parks; however, there is a law prohibiting “animals at large” off private property. To meet demand for off-leash recreation, SnipSpot.com is a platform for private property owners to become a “host” and dog-owners pay an hourly fee for their dog to run around off-leash. 

Notable Dog Parks in Western Washington/Puget Sound Area Cities 

• Bellingham: Squalicum Creek Park, Fairhaven Dog Park, Arroyo Park, Lake Padden Park Off-Leash Area. 

• Everett: Howarth Park Off Leash Area, Lowell Riverfront Dog Park, Loganberry Lane Dog Park 

• Redmond: Marymoor Park (40-acres). 

• Seatac: Grandview Park (37 acres).  

• Seattle: Jose Rizal Park (Beacon Hill), Genesee Park Off-Leash Area (southeast Seattle), Golden Gardens (Ballard), Magnuson Park (Sand Point). 

• Tacoma: Point Defiance Dog Park, Swan Creek Off-Leash Dog Park. 

Resources: 

my.spokanecity.org/parks/dogs 

https://www.cdaid.org/726/departments/parks/park-list

Amy McCaffree is an OTO senior writer who has been contributing to Out There since 2016. If you see Layla and Amy at a dog park, say hello! Follow her outdoor recreation and #dogmom adventures on Instagram @adventure_amy_spokane or TikTok @pnwadventureamy. 

The post Where Paws Meet People  appeared first on Out There Venture.

1. Obtain medical treatment if needed. Call the police even if injuries seem minor. Your insurance will require a police report.  

2. Leave the bike in place and obtain contact information of all witnesses. Ask the driver to leave their car where it stopped to aid scene reconstruction. 

3. Get the driver’s name, insurance company, license plate number, address, and phone number. 

4. Make sure the responding police officer hears your version of events and completes a police report. 

5. Take photographs or video of the incident scene, including all bikes and vehicles involved. 

6. Do not minimize your injuries or damage to your bike and gear.  

7. Do not become abusive toward anyone involved in the incident. 

8. Do not talk to or settle with an insurance company before consulting an attorney who specializes in bicycle law.  

You can reach Jed Barden at Bardenandbarden.com or 509-315-8089. 

Sponsored by Barden and Barden

The post What to Do if You Get in a Collision with a Vehicle While Riding Your Bike   appeared first on Out There Venture.

Cover photo courtesy of Bradley Bleck

When it comes to bicycling safety in Spokane, the often negative perception is far from the reality. That negative perception is often fueled by a fear that many drivers are unwilling to share the road. The fact of the matter is that in Spokane and the Inland Northwest, thanks to the efforts of government leaders and cycling advocates, cycling is becoming increasingly accessible and safe.  

One strong indication of progress is Spokane being awarded Silver Level Bicycle Friendly City status by the League of American Bicyclists (LAB). Silver level was achieved after eight years at Bronze. The LAB describes Silver-level cities as being “welcoming to most bicyclists, but [the city] may not be reaching the full range of people who would like to bike commute, but don’t yet feel comfortable doing so.”  

Another indication of Spokane’s cycling progress is the return of Jon Snyder, Out There’s founder, to city government as the director of transportation and sustainability. Snyder says, “This is a great time for Spokane. There are people working hard both inside and outside city hall to improve our transportation system. I’m here to amplify those efforts.” 

Now being a great time is reflected in National Household Transit Survey data showing that Spokane has nearly three times the national average of bicycle commuters. About 1.4 percent of daily commutes in Spokane are by bicycle compared to 0.5 percent nationally. Over the last 10 years, Spokane cycling commutes have nearly doubled from 0.8 percent to 1.4 percent.  

Tyler Kimbell, Spokane City Planner and Bicycle Advisory Board liaison, says, “We are trying to get better through infrastructure and design to protect people on the roadway.” Kimbell says infrastructure development targets those who would cycle if there were safer and more accessible infrastructure. He says “if we target that audience of cyclists, we can really increase the number of people” on bikes.  

So what has the city done to target these cyclists? There are a number of recently completed projects and others in the works, all aimed at creating safer infrastructure. Projects include extending the shared use path on Sunset Boulevard from Government Way to Spotted Road. Currently ending at Royal Street, this would be a nearly two-mile extension. West Maxwell is set to have a protected, buffered bike lane from Pettett Drive to Walnut Street. Protected bike lanes are to be added along North Lincoln from Summit Parkway to Maxwell. The Children of the Sun Trail crossing of the Spokane River is also slated for completion.  

In addition for 2025, bike lanes on Country Homes and Cascade Way will be widened. There will be eight traffic calming projects in the city, each making those areas safer for all users, not just cyclists. Affected neighborhoods include Minnehaha, Hillyard, Cliff/Cannon, Five Mile, and West Central. There are also several projects about to go to design, each offering clear evidence that citizen involvement and cycling advocacy pay off. 

None of the infrastructure would be possible without the policy work that includes the Bicycle Priority Network, Bicycle Parking Guidelines, and the “27 by 2027” project, which looks to complete 27 miles of greenways by the year 2027. The Bicycle Priority Network aims to establish a fully connected network of safe, all-ages bicycle routes connecting people to almost anywhere in the city.  

All of the work is the result of meticulous planning. The city is working with Parametrix, a Sumner, Wash., consulting group. Kimbell says the Parametrix data helps the city with “analysis of our existing network and honing in on the best routes for accessibility, for people to feel comfortable.” This data gives the city “a quantitative background that allows us to apply for grants and hopefully get implementation done quickly.” 

It’s not just the city who is making the area more conducive to cycling. The Spokane Regional Transportation Council 2025-2028 Improvement Program includes six active transportation projects, including funding for a Fish Lake Trail connection to the Children of the Sun Trail, the Pacific Avenue Greenway, and a shared use Path along Sunset Highway. 

All this progress doesn’t mean that concerns aren’t merited. According to Washington Department of Transportation data, since 2015 there have been 12 cycling-related fatalities in Spokane county and 101 collisions with a suspected serious injury.  

The most recent cycling-related fatality for the City of Spokane found in WSDOT data is not even for a cyclist. Danielle Littrell died on July 2, 2024, while descending the South Hill on a scooter. She was struck and killed at the intersection of Fourth and Lincoln when a car pulled into her path.  

Kimbell says, “At the end of the day, the city’s goal is vision zero, no serious injuries or fatalities. For us, if you build a community around bicycling and people start to see that, it becomes more comfortable. It becomes a norm.” 

Sponsored by Barden & Barden

Bradley Bleck is a long-time Spokane cycling advocate and Out There contributor. 

The post Spokane Cycling Safety on the Upswing  appeared first on Out There Venture.

A few weeks ago, while slogging through a dreary mid-winter run, I decided to mix things up. “Why not sprint a little?” I asked myself. I’d heard someone mention a New Year’s resolution to sprint regularly and had a mixed reaction: 1. Why would anyone want to do that? 2. As a runner, shouldn’t I sprint sometimes?  

I had already run a couple of miles at my typical nowhere-near-as-fast-as-it-used-to-be pace, so I went for it—30 seconds of all-out effort. My footfalls were heavy on the pavement, my form bordering on out of control, and I was relieved when the 30 seconds were up. But a couple of minutes later, I was ready to go again. I repeated the intervals several times, then settled into an easy pace to finish the run.  

Walking back to my house, I noticed something strange. I felt…happiness? Maybe even low-key elation? I run often, but I couldn’t remember the last time I’d felt this elusive “runner’s high,” especially not in my least favorite part of the year. The unexpected buoyancy lasted hours. Maybe even in the depths of winter—even in 2025—life could feel light and fun sometimes? I vowed to sprint again soon. 

Why Sprinting Works 

Sprint interval training (SIT) is a form of high-intensity interval training (HIIT), where short bursts of intense activity alternate with periods of recovery. The benefits are well-researched and far-reaching. 

“There’s some fascinating research showing the multi-system effects and benefits around both the cardiovascular system and muscle repair,” says Jonathan Hook, physical therapist and director of clinical education at Whitworth University. HIIT improves VO2 max, meaning the heart and lungs supply blood and oxygen more efficiently. It also stresses muscles in a way that triggers repairing and rebuilding, increasing strength and resilience. On top of that, HIIT delivers these benefits in less time than steady-state cardio. “You’re getting all of the benefits with way less investment of time,” Hook explains. 

Those benefits stretch significantly beyond the physiological. Research links HIIT to improved cognitive performance. One study compared 45 minutes of HIIT with 45 minutes of slower, lower-intensity exercise. The group that did HIIT had improved cognitive performance related to focus and attention, Hook says. In other words, doing HIIT or SIT in the morning could lead to better brain performance throughout the whole day. 

Sprinting Safely 

Ready to try sprinting? As with any new exercise, it’s important to talk with your medical provider first, particularly if you have underlying medical conditions. Then, start small. “If you haven’t already sprinted, it’s similar to going to the gym and lifting weights for the first time,” Hook says. “You wouldn’t go and lift at your max intensity.” 

Here is one safe way to begin: 1. Warm up by jogging for several minutes. 2. Sprint for about 30 seconds at about 75% of your maximum effort. 3. Recover by jogging or walking for 90-120 seconds. 4. Repeat several times, then cool down. 

Remember that sprint intervals count as part of your total training volume, and avoid increasing your weekly mileage by more than 10%. Over time you can adjust to sprinting longer, shortening recovery intervals, or increasing your sprint effort, but don’t change everything at once. Pick one aspect to adjust each week. 

If you take up sprinting, make sure not to neglect resistance training. Exerting more force while running could lead to overuse injuries. Strength training that works all the major muscle groups will help with balance and reduce injury risk. 

Sprinting Is About More Than Speed 

Some people do sprint intervals to get faster. That can happen, but the cool thing is that there are so many other rewards. I plan to start sprinting regularly to get all of those benefits—but most of all, for the boost of joy. 

Sarah Hauge is a writer, editor, and grant writer who lives in Spokane with her husband and children. 

The post The Case for Sprinting  appeared first on Out There Venture.

Cover photo courtesy of Wheel Sport

There’s a new way to ride the slopes this season. SNO-GO ski bikes, also known as ski bikes or snow bikes, mimic the motions of advanced skiers but are easy as riding a bike. SNO-GO ski bikes allow riders of all ages and abilities to experience the euphoria of effortlessly gliding down a snow-covered slope. Whether you’re an advanced skier or snowboarder looking for a new sport or a non-skier looking to embrace winter, discover the fastest-growing snow sport this season at Silver Mountain Resort or 49 Degrees North Resort with a rental SNO-GO ski bike from Spokane’s Wheel Sport Bikes. 

If you’ve ridden a bike, you can ride a snow bike. SNO GO ski bikes handle just like a bicycle. And less time learning the basics means more time having a blast. The low center of gravity and three-ski platform make ski bikes safe and stable in any ski terrain. And unlike skis and snowboards, a SNO GO rider’s feet are not strapped in. It’s easy to get on and off, and easy to bail out if needed. Ski bikes provide an exciting, easily accessible way to explore the outdoors. 

Where to Hit the Slopes with a Ski Bike 

Currently, only Silver Mountain Resort and 49 Degrees North Mountain Resort allow the use of ski bikes on their chairlifts (rented from Wheel Sport or owned by you as no rentals are available on-mountain), but other ski areas may soon accommodate this growing sport. The SNO-GO ski bike rentals available at Wheel Sport have been designed to be lift-friendly and are as easy to load as skis and snowboards. Simply approach the lift with your ski bike like you would with skis or a snowboard, let the chair slide underneath the lift bar on the bike while you hold the handlebars and put the bike in between your legs. When first visiting a resort, Wheel Sport recommends checking with the lift operators for any unique lift protocols they may have for ski bikes. The lift operator can assist you with positioning the bike on the chairlift too.  

Gearing Up for a Day of Ski Biking 

Similar to any outdoor activity, ski biking carries inherent risk, but it is not necessarily more dangerous than skiing or snowboarding. In fact, the seated position and lower center of gravity can provide more stability and control, potentially reducing the risk of certain types of falls or injuries. However, as with any sport, proper instruction, adherence to safety guidelines, and the right equipment will make all of the difference. When gearing up for a day of snow biking, dress for a day outside in the winter like you would for skiing or snowboarding, with gloves, a helmet, weather-appropriate layers, and wind and water-resistant jacket and pants. It’s also widely recommended to wear snowboard boots, although sturdy winter boots can work as well. Ski boots are not advised!  

Trying a SNO-GO Ski Bike Made Easy 

Ready to give it a try? Stop by or call one of the Wheel Sport Bikes shops (Spokane Valley and South Hill) to reserve your rental. A full-day rental of a SNO-GO SHIFT is $100, or you can rent one for a week for $375. Wheel Sport also rents helmets. Each person 18 years and older planning to ride the snow bike will need to fill out a waiver as well (parents can sign for their kids under 18). More info and a link to the waiver you can print out in advance is at Wheelsportbikes.com. Once you’re ready to go, the SNO-GO Shift bike separates into three sections for easy transport up to Silver Mountain or 49 Degrees North. The SNO-Go can put some wow in your winter as you experience the euphoria of gliding down a snowy mountain on a bike with skis. Learn more at Wheelsportbikes.com.

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Wilderness first aid is a term that applies to any injury that happens more than an hour from advanced medical care, so even a short outing from a local trailhead could result in an injury that falls under this definition. A small first aid kit can be a crucial piece of gear for any trip, from protecting minor scrapes to stabilizing a broken bone until evacuation is possible.  

If you already stock a home kit that covers the basics (alcohol towelettes, antibiotic ointment, different sized bandages, sterile dressings for cuts) it can work to take a few of each and put them in a waterproof bag to add to your pack. If you don’t already have a home supply, there are many pre-built kits available for sale, and it might be the most cost-effective choice to start with one of these and add activity-specific supplies. 

For hikers and trail runners, a package of Second Skin can address small blisters, and a roll of athletic tape can stabilize a sprained ankle. For mountain bikers and trail workers, add Quick Clot gauze to stop bleeding. A roll of vet wrap is useful for pet owners and works just as well on people. Consider adding a SAM splint and triangle bandage to help stabilize a broken wrist or arm. For longer trips, a mylar blanket can help keep an injured person warm until evacuated or prevent hypothermia on an unplanned overnight. A package of emergency water treatment tablets is a great backup to filters. Add a couple pairs of latex gloves for treating others’ injuries, and you’ll have a kit that can help save yourself or a friend in case of emergency. 

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