TRAIL RUNNING
Get off the pavement and on a trail to add
variety, scenery and fun to your running By Wade Zweiner It was during a vacation in Pennsylvania about 10 years ago that I gained a deeper
appreciation for trail running and learned an important lesson about listening to your wife. Karen and I were staying in Carlisle, Pa., and asked the motel front desk attendant if he had any suggestions on where we might go for our daily run. |
| Runners in the Keweenaw Trail Running Fest. |
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"A lot of people do laps around the parking lot," he suggested.
That didn't sound very appealing to us, so we decided to strike out on our own. We headed up a paved road with a very narrow shoulder, and it wasn't long before we were tired of fighting traffic. Karen spotted a dirt trail that headed off into some woods and suggested that we give it a try. "Nah," I said. "That doesn't go anywhere."
Karen insisted, however, so we decided to give the trail a try. We ran a short way before we came across a marker. We were on the Appalachian Trail. It looked like we had a place to run. There were a few things I learned that day. One never doubt your wife. Two trails are a great place to run. Trail running offers a number of advantages over pounding the pavement, including freedom from traffic, more scenery, less pounding on your legs, relief from the heat and a better workout which explains why it has been getting more and more popular in recent years. Ads for trail running shoes have become a common sight in fitness publications, and trail running events have become more numerous and popular. In Minnesota, for example, there is now a 12 race trail running series that
draws hundreds of runners and Michigan's Upper Peninsula has a four race trail series with a similar draw (see downwindsports.com). While trail running has grown in numbers, it's the solitude it offers that appeals to many. "It's a more relaxed way to run because you don't have to worry about traffic," says Jeff Miller, who runs several times a week on the trails
behind his home in rural Eau Claire, Wis. "You see a lot more of the countryside and more wildlife when you run on the trails," adds Bill Wonder of Eau Claire. "It's kind of neat to be out there on a trail and have deer running all around you." Bill and his wife, Kelly, do much of their trail running at the Tower Ridge
ski area just outside of Eau Claire. They compete in a number of trail runs throughout the Midwest, and this year are entered in the Minnesota Trail Running Series. Kelly credits trail running with helping her to overcome injuries that plagued her in college.
"I had trouble with stress fractures, but not anymore," Kelly says. "Most trails are softer and easier on your legs." Running on softer trails may give your legs a break as far as the
pounding goes, but in other ways it's more difficult than running on roads. Because trails are softer, you don't have as much push off power. Your legs have to work harder to propel you forward. In addition, the uneven terrain found on most trails makes it more difficult to get into a rhythm with both your stride and breathing. You'll likely find yourself huffing and puffing a lot sooner on trails than on roads. "You can throw your road running times out the window when you run
on the trails," Bill says. "It's doubtful that you'll be able to maintain the same speed on the trails because of the terrain. A lot of times, it's the trail that dictates how fast you run."
Trails may slow you down a little, but chances are you'll be cooler. That's because most trails are in wooded areas with plenty of shade. They're a great way to beat the heat during the dog days of summer.
Here are some things to keep in mind when you take to the trails.
Shoes
A good road running shoe will certainly work on the trails, but trail running shoes offer a number of benefits. First, they have a firmer, more durable outer sole. This gives you more protection when running over sharp objects, such as rocks and tree roots, that you're more likely to encounter on trails. It also adds more durability to the part of the shoe that is often the first to wear out.
"I'm a fairly heavy heel striker and tend to wear out the heel on the outer sole of regular running shoes pretty quickly," Bill points out. "Now I usually wear trail shoes, even on the roads, and they seem to last longer."
Just keep in mind that the added durability of trail shoes makes them a few ounces heavier than most road shoes.
Most trail shoes also have more studs on the bottom outer sole that
provide additional traction in sand, gravel and mud. These lugs also make trail shoes a good choice for winter running.
"I wear trail shoes all winter and seem to get a better grip on the ice and snow," Kelly says.
All of the major shoe manufacturers offer good trail running shoes in the $80 to $120 range. Many companies known for outdoor gear are also getting into the game. Kelly recently picked up a pair of trail running
shoes by North Face, for example, that offer a two tiered lacing system. Running on the hilly, uneven terrain found on many trails often puts extra stress on your feet.
"With the two tiered lacing system, you can lace the shoes up regularly or farther apart to take pressure off the top of your feet," Kelly notes.
Hat
Besides shoes, the only other type of special clothing that Bill and Kelly
recommend for trail running is a wide brimmed hat. A hat will help to keep away the bees, black flies and mosquitoes that you're more likely to encounter when running on trails.
Bug Repellent
Another thing you're likely to encounter is ticks. That's why it's a good idea to apply some insect repellent before taking to the trails.
"Ticks will still try to get on you," Bill says. "But with insect repellent on, they'll usually slide right off."
Poison Ivy
Along with things that crawl, you'll also want to keep an eye out for things that itch namely, poison ivy. This plant likes to grow in sandy, disturbed soil that gets a lot of sun, and many trails fit the bill. Brushing against poison ivy with sweaty skin is a great way to spread the itchy stuff all over your body. So steer clear of any low growing plants that have three leaves, are shiny and have a jagged edge.
Water
Some trails are located in state parks or recreation areas where water is available. More often than not, you're on your own when it comes to staying hydrated. And even if the trail does have water, there's good reason to bring your own.
"What if you're out running on a trail and get turned around?" Bill asks. "Then how do you get water?"
There are a variety of handheld and waist mounted water bottles
available. Bill prefers the Camelbak, which straps to your waist like a fannypack and has a water tube that you drink with like a straw.
"I like it because the water bladder contracts as you draw water out of it," Bill said. "That way the water doesn't jostle around."
Many water belts also offer the added feature of pockets where you can stash things like keys, energy gels and energy bars.
Wildlife
One thing you can't really predict when running on trails is what kind of wildlife you might run into. Depending on where you live, you may encounter deer, turkey, raccoon, fox, skunk or badger. In more remote areas, you may even encounter a bear. Last summer, Bill and Kelly came across a family of skunks when they were running at Tower Ridge. They made a wise choice by giving the skunks a wide berth.
"Skunks will generally hold their ground, so the best thing to do if you
run into one is to give them a wide berth and go around them," points out John Dunn, Chippewa and Eau Claire County area wildlife biologist for the Wisconsin Department of Natural Resources, and an avid runner.
Dunn said that 99 times out of 100 an animal will hear or smell you first and run off before you even see them. If you do encounter an animal that holds its ground, he said that the best thing to do is stop and slowly back away.
"You don't want to run, because with any wild animal, that will only stimulate pursuit," Dunn says.
You also want to avoid any animal that appears to be dizzy, disoriented or overly tame. More than likely an animal exhibiting this type of behavior is sick.
Safety
Because trails are more secluded, it's especially important that you take extra safety precautions when running on them. Run with a group or
partner if possible. If running alone, let someone know where and when you'll be running and consider carrying a can of pepper spray as an extra precaution.
Depending on where and when you're running, you may also have to keep an eye out for hunters. Tower Ridge area in Eau Claire is open to hunting, for example, so when Bill runs there in the fall he makes sure to wear bright clothing.
Courtesy
Many trails draw a wide range of users other than runners, such as
bikers, birdwatchers, hikers and ATV'ers. The Tower Ridge recreation area in Eau Claire, for example, also is home to a disc golf course. Most trails are big enough so that your paths will rarely cross. But if they do, it's important to show common courtesy toward other trail users.
Most of the time, however, you'll have trails all to yourself. You can enjoy a nice, relaxed run with no worries about traffic or having to
breathe in car exhaust. Plus, you'll be getting in a great workout that's easier on your legs than pounding the pavement. No wonder so many runners are taking to the trails. o
LEAVE THE ROAD, FIND A TRAIL
Six arguments for trail running
By Jeff Crumbaugh
I grew up running on gravel roads that stretched for miles through rolling farm country. I ran past fields of corn, soybeans and alfalfa. I never did
like pavement much. Now I rarely, if ever, run the roads gravel or paved. Living in the Upper Peninsula provides such an overwhelming abundance of trails and two tracks that few reasons remain for running on pavement. But just in case you need more convincing, here are some reasons for making a switch to trail running.
1. No exhaust fumes. If you run on the roads, you share them with exhaust spewing cars and trucks. Breathing that smog is not only
unpleasant, it can do damage to your lungs, not to mention impair the blood's ability to carry oxygen to your muscles. Give fresh air a chance.
2. Better scenery. On a run last spring on Hancock's Maasto Hiihto trails, I came upon a doe with a fawn who was still wet from birth. The mother, exhausted, gazed at me. Beams of sunlight lit the forest floor, carpeted with spring ephemerals like dogwood flower and Dutchman's
britches. On another day on the same trail system, I came upon an adult bear ripping apart a dead log and eating the emerging bugs. He looked around at me and then turned back to his arthropod feast. On the other hand, what is there to look at along a paved road? Strip malls? Fast-food restaurants? Rows of houses?
3. Easier on your knees. Our knees are not built to withstand the punishment of running on hard pavement, even with the best cushioned
shoes. Running on a dirt or grass trail makes your knees happy. Plus, have you ever had the pleasure of running on a carpet of pine needles?
4. Builds more strength. Trail running develops stronger ankles. Frequent turns and hills also build a greater variety of leg muscles than "flat and fast" pavement.
5. Develops a greater sense of awareness. Trail running requires a heightened sense of awareness. Roots, rocks and unevenness of terrain
all require alertness. This heightened awareness is good for the mind. It provides a greater sense of being alive. You begin to notice more. All of your senses become more developed. Just the opposite occurs during a pavement run. Your mind dulls and phases out in an attempt to deal with the monotony.
6. Adventure. Seriously, how much fun is it to share your recreation space with cars and trucks? What can you see that you haven't already
seen from behind the windshield? Why not go places that you can only reach on foot? Why not visit places where few people ever go? You simply cannot enjoy the beauty of wilderness if you limit yourself to paved roads. Forget about counting miles. Seek wildness. Seek adventure.
Pick up a pair of trail running shoes. Discover the trails in your area. Spend some time exploring them. Once you do so, you may wonder why some runners still pound the pavement.
Jeff Crumbaugh is an avid trail runner and race director of the
Keweenaw Trail Running Festival, which takes place July 12 13.
WHERE TO GO FOR AN OFF-ROAD RACE
Looking for a trail run? There are trail runs throughout the upper Midwest (see the Calendar of Events in the back of this magazine). The Minnesota Trail Running Series consists of 12 races held April through October at various scenic locations throughout the state. Each race can
be entered individually. To participate in the series, a $5 fee is required, and your four best performances are scored in 10 year age groups.
The series kicks off on April 19 with the Trail Mix 25K and 50K at Hyland Lake Park Reserve in Bloomington. The other trail runs are: May 10, Superior Trail 25K and 50K in Lutsen; June 14, Aviary 10 Mile at Oxbow Park in Byron; July 5, Afton 25K and 50K at Afton State Park; July 12, Minnesota Voyageur Trail 26.2 mile in Carlton;
August 17, Dances with Dirt Trail Challenge 4 mile at French Regional Park in Plymouth; August 30, Wild Goose Chase 5 mile and 10 mile at Lebanon Hills Regional Park in Apple Valley; September 27, In Yan Teopa 10-mile trail run at Frontenac State Park; October 18, Nerstrand Big Woods 5K, 10K, half marathon at Big Woods State Park in Nerstrand; October 25, Graystone 12.5K, 25K trail run in St. Cloud.
For more information on the Minnesota Trail Running Series, visit
tslevents.com or contact Larry Pederson at 507/753 2240.
In Michigan's Upper Peninsula, there's a four race beginning with the June 7, Carl Olson Memorial 10K Adventure Run in Chassell; followed by the July 12 13, Keweenaw Trail Running Festival in Hancock and Eagle Harbor; August 16, John Hansen Memorial Trail Run in Gladstone; and September 20, Lake Superior Shore Trail Half Marathon in Marquette. Visit Downwindsports.com for more information on the series.
The Wisconsin Off Road Series, a mountain bike series, has added a slate of trail runs to several of its venues. The first was at the May 3 Alpine Valley Open; followed by the WORS Cup, June 7, in Merrimac; Alterra Coffee Bean Classic, June 21, in Franklin; Calumet Sun Run, August 9, Hilbert; Sunburst Showdown, September 6, Kewaskum; and the Iola Bump & Jump, September 20, in Iola. See www/wors.org.
There are also numerous nonseries trail runs.
KEWEENAW TRAIL RUNNING FEST FEATURED IN RUNNER'S WORLD
The July issue of Runner's World will feature a story written by Tom Henderson on the Keweenaw Trail Running Festival. Henderson, a best-selling novelist, has run the race since its inception in 2000. Last year, Runner's World editor Amby Burfoot spoke with race director Jeff Crumbaugh about doing the story.
Originally, the story was assigned to Olympic marathoner Don Kardong,
but a scheduling conflict prevented him from attending.
"Don really wanted to come up to the Keweenaw and run the race," says Crumbaugh. Henderson, who has written several articles for Runner's World, was then assigned to the job. "He has run the race and loves the Keweenaw. Plus, I like his writing style," Crumbaugh adds.
Two years ago, RW listed the event as one of the Top Five Trail Events Worth Traveling To. Runners from 11 states, Austria, Ireland and
England have competed in the event.
The festival, now in its fourth year, features four races. On Saturday morning runners compete in a 10K trail run at McLain State Park, 10 miles northwest of Hancock, Michigan. The course features trails winding along bluffs overlooking Lake Superior, forested trails to an inland lake, and several stretches of beach. A 2K Kids Trail Run follows the 10K and features dirt and grass trails through forest and bluffs.
Following the morning races, runners enjoy a catered breakfast including many locally grown and organic foods.
Saturday evening, runners travel north to Eagle Harbor for the Hill Climb. Runners gather at the beach in this quaint Lake Superior hamlet for the start of a 5.8K run to the summit of Mount Lookout, a vertical climb of 821 feet. When participants reach the summit, they are treated to panoramic views of all the Keweenaw's major peaks, including
Brockway Mountain, Mount Bohemia, Mount Gratiot, and Mount Horace Greeley, and the vast blueness of Lake Superior beyond. The race finishes at the summit so runners warm down on their descent. Runners can take a dip in Lake Superior and then enjoy a lasagna dinner at the Shoreline Cafe, on the beach in Eagle Harbor.
Early on Sunday morning, the hardiest runners toe the line for a hilly 25K adventure on the renowned Maasto Hiihto Trails in Hancock. The
course includes over 1,500 feet of climbing, including trips in and out of the Swedetown Creek Gorge. Awards include locally crafted pottery, wild fruit jams made at a local monastery, locally harvested honey, and trail running gear from Patagonia, Montrail, Gregory and Ultimate Designs.
For more information visit www.downwindsports.com or call 906/482-2500.
The Keweenaw Trail Running Festival is part of the Run the U.P. Trail Trail Series. The first race in the series is the June 7 10K Carl Olson Memorial Trail Run, Chassell. After the Keweenaw Fest, the series picks up again on August 16 with the 11-mile John Hansen Memorial Trail Run, Gladstone. The series ends September 20 with the 13.1-mile Lake Superior Shore Trail Half-Marathon in Marquette.
To qualify, runners must run three of four events. Points accumulated in each race qualify runners for prizes from Patagonia and Montrail. The series is sponsored by Downwind Sports. Visit www.downwindsports.com or call 906/482-2500 for more details.
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