Happy Trails to You:
Try off-road running
By Teri Dwyer If you've been looking for something new in your running, you might want to hit the trails and discover what I, like many runners, already have – trail running is a great way to put in your miles, build
strength or temporarily get away from it all and back to nature.  I'll be the first to admit I'm an inexperienced trail runner. However, every time I've been on a trail, I've enjoyed the experience immensely. The best excuse I can give for not doing it more often is
habit; I'm used to my city running. But the little extra effort it takes to get to a trail is definitely worth it. For this column. I asked a more experienced trail runner in the Twin Cities to share some pointers we can all use.
"Trail running has definitely gained in popularity recently. More and more people are finding out about both the physical and mental benefits
of running on trails. I see more people out there all the time," says Kurt Decker, trail runner and manager of the Runners' Edge running specialty store in St. Paul. "People who stop in the store are asking more and more about where to find trails and which trails are the good ones."
The reason for the increased numbers of trail runners seems to point to a few
common denominators. Trails offer runners an entirely different running
environment. Although running is most convenient when you can just lace up your shoes and head right out your front door, when you run the same roads over and over you start to know every detail. Once you've memorized how far it is between mailboxes, street lights, or fast–food restaurants, you may become bored. This is definitely not the case with trail running. The great thing is that no matter how many times you run a given trail, it can be a new experience every time.
Weather factors can play a big role. Rain, of course, makes the courses muddy and a bit more treacherous. You also need to watch for things like rocks and fallen branches. But the positive side is trees can offer shelter from the wind, heat or glare of the sun. And the naturally softer surfaces don't beat up your legs as much.
Some people may find they enjoy the back–to–basics nature of trail running. Runners who initially learned to enjoy the sport by participating
on a high school cross country team may naturally be tempted by the allure of running on trails. Decker, for example, loves cross country and has always incorporated trail running into his routine. He's gradually transitioned from road running and racing until, in the past few years, he's been almost exclusively a trail runner.
Finally, if you live or work in a city, trail running can be a quiet, peaceful reprieve. Unlike city running, you won't be dodging cars and other
vehicles as you cross busy intersections. And the opportunity to enjoy nature up close is an added bonus.
Transitioning to trail running may be easier than you think. Don't confuse trail running with orienteering – give me a compass and about six hours and I can find my way out! – or ultra–running – 24 hours from now we'll be done! Basic trail running doesn't take insider knowledge or even any special equipment. There are just a few things you need to know before
you head out for a trail run.
Just what type of terrain makes a trail?
"To me a trail is anything nonpaved," says Decker. "It can be wood chip, dirt, gravel or grass that has been trampled down. It's almost always a softer surface than the roads. Some of the more aggressive trails are simply narrow mountain bike trails. Some trails were created by the simple use of people running over and over it."
And that part about no special equipment – I meant it. On some of the
tamer trails, all that is required is your basic running shoe. Although Decker points to increased sales of trail shoes as another indicator of the increasing popularity of trail running, he doesn't recommend to everyone that they buy a pair of trail shoes before they try trail running for the first time.
"If a runner is just going to give it a whirl and try it out," says Decker, "I'd tell them to use their regular running shoes. If they find it's something
they like and are going to do a lot, then I see the benefit of a trail shoe. But it's not necessarily a requirement for an occasional trail run."
According to Decker, the physical benefits of adding trail running to your repertoire can be great.
"Every experience helps the other one. My trail running makes me appreciate road racing more so now than when I did that exclusively. I think your legs become stronger because of the hills that trails usually
provide. There is also a natural resistance. On the softer ground of trails, you have to push off harder than you do on pavement."
Newcomers may worry about the risk of injury when taking to the trails. But if you start out on an appropriately "tame'"course, you shouldn't have any problems. All in all, your legs should get stronger by running trails and that strength definitely helps when you get back on pavement.
Once you've decided to give trail running a try, you'll find there is no shortage of trails in the Midwest. County, state and national parks offer an abundance of trails that are appropriate for running. Where I live, the metro area alone has numerous trails, some hidden in plain sight, such as Fort Snelling State Park, near the Minneapolis/St. Paul International Airport.
Hyland Lake Park Reserve in Bloomington is popular because it offers a
variety of terrains and levels of difficulty. There are wood chip trails, dirt and grass paths, and gravel roads. The truly ambitious can even try their luck at running up the downhill ski slope, no easy feat but a great workout.
I used to run regularly at Hyland a few years back. On one run with a friend, we were feeling a bit adventurous and tried a narrow path through some tall weeds. Imagine our surprise when turning a corner we
came upon five deer directly in our path. These encounters with nature are another benefit of trail running. Although we did turn around and head back the way we had come.
Runners in the Twin Cities are especially lucky because with just a short drive, walk or jog, we can be in a park and it can quickly seem as though we're miles away from the hustle and bustle of the Cities. And the choices become even greater as you travel throughout Minnesota.
Whether you head north, south, east or west out of town, you'll invariably be able to find quality trails for running.
Just west of the Twin Cities, Baker Park Reserve's Timber Trail has three miles of turf trail through various terrains. A quick jaunt east of the Twin Cities will find you in Afton State Park with 20 miles of trails. Head north and you will find the Superior National Trail with over 400 miles of trails. And Nerstrand–Big Woods in southern Minnesota offers
14 miles of trails.
For those who choose not to leave their competitive spirit on the roads, there are trail races offered throughout the Midwest (keep an eye on the Calendar of Events at the back of this magazine). Distances range from 5K to 100 miles and there are wide variations in terrain and trail aggressiveness. If you decide to take the next step from merely running on trails to racing, be sure to check out the trails ahead of time and
make sure you can handle both the distance and the terrain.
Summer is a great time to hit the trails. The longer daylight hours offer the assurance of finding your parked car before it gets dark. But seriously, you can add a lot of variety to your running simply by spending some time exploring all that our area's trails have to offer. I'm determined to spend some time doing just that in the coming months.
HIGH–TECH FOR TRAIL INFO
Web sites are a great place to start your trail running experience. Many sites offer park maps, describe the trail surface, and tell you the lengths of various trails.
In the Twin Cities:
www.hennepinparks.org/trails/trails_nonpaved.cfm (Minneapolis)
www.co.ramsey.mn.us/parks/parks_trails/hiking_biking_areas.html (St. Paul)
State Parks:
www.dnr.state.mn.us/state_trails/list.html
www.dnr.state.wi.us/org/land/parks
www.dnr.state.il.us/lands/landmgt/parks
http://michigan.state–park.org/
http://www.iowa.com/recreation/trails/index.asp
National Parks:
http://165.83.219.77/parksearch/state/state.cfm?statevar=mn
TRAIL RUN SERIES IN MINNESOTA
Three trail race directors joined forces for the first time this year to offer the Minnesota Trail Run Series 2002. The series is six races of varying lengths and difficulty levels and is meant to introduce people to trail running. The series' organizers want people experiencing trail racing for the first time to do so at manageable distances. The races include
metro–area and southern Minnesota races. There's something for everyone.
July 6: Afton 25K Run or 50K Ultra; Afton State Park
July 13: Aviary 10 mile; Oxbow Park, Byron
August 11: Dances with Dirt Trail Challenge 4 mile; French Regional Park, Plymouth
August 31: Fat Slapper 5 or 10 mile; Lebanon Hills Regional Park, Apple Valley
October 5: In Yan Teopa 10 mile Trail Run; Frontenac State Park
October 19: Nerstrand–Big Woods 5K/10K/half–marathon;
Nerstrand–Big Woods State Park
For more information, check out their page on The Sporting Life's Web site: www.tslevents.com.
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