Trail Running

Enjoying the sights and sounds of nature while working out is something you won't experience inside a gym.  Satisfying my inherent need for freedom like nothing else, I love breathing in the fresh, outside air, and reveling in wide open spaces as I stride down the road.  There's no match for the great outdoors.  Although running surrounded by cars, traffic lights, curbs and auto exhaust is sometimes unavoidable, my favorite running routes are on trails. 

If you've never run on trails, you should give it a try.  Here are some guidelines that will make your experience more enjoyable.


Stay on the Trail
Resist the temptation to take shortcuts and cut corners on switchbacks.  Step over obstacles instead of around them.  Any time you step off the trail, you damage the surrounding area.  "Vegetation grows by the inch and dies by the foot" so please stay on the trail!

Be Safe
If you're running in a remote area, be aware of your surroundings.  As a woman, I stay on high-use trails when I'm running alone and always carry my cell phone.  Although I love winding farther back in the woods, I save the more remote trails for weekend runs with my husband.

Darkness Falls Quickly
Most trails are not lit, so watch the time if you're running at dusk.  Make sure you have enough time to get back to civilization before darkness descends.   Without a flashlight, you may be in trouble. 

Communicate
When you approach someone, announce your presence loudly ("on your left" is typical), than pass on the left.  Although most people will know someone's coming when they hear feet hitting the dirt and labored breathing, no one likes being startled, so be courteous and call out.

Take No More Than Half
If you're running in a group, don't usurp the trail.  Share the road!  There's no need to run single file, just don't take up more than half of the trail in high traffic areas.

Yield
On trails, horses have the right of way, followed by pedestrians, followed by bicyclists.  If you come upon a horse, it is best to stop and walk around.  You don't want to startle a horse!  Beware of bicyclists.  Even though you have the right of way, bicyclists are moving much faster and can't stop as quickly, especially when traveling downhill.

Hikers traveling uphill have the right of way, however, I recommend yielding to a runner coming down a steep grade.  One wrong step could spell disaster for them--they've got momentum with them that can be hard to control especially on uneven terrain.  Give the downhill runner as much space as you can.  Disaster for them might mean disaster for you.

LACE UP and hit the trail!
 

Hill Repeats

Now that I've convinced you to try a hill, why not make an entire workout out of it?  You've conquered a hill, now go back and run it over and over again!  Hill repeats are exactly that--running a hill over and over until you reach your goal or run out of stamina (preferably the former).

It's important to warm-up before starting a hill workout.  Starting directly up a steep hill with cold muscles is a good way to pull something, so to avoid injury, run a nice, slow, 1/2 mile to get your muscles warm and ready for the high-intensity work.

Pick a hill that takes you between 1-2 minutes to reach the top of.  It should be steep enough to get you breathing hard, long enough for your heart to be pumping fast, and high enough that your legs feel like lead at the top.  If I feel like I'm going to toss my cookies, I know I've picked a good one.  Once you reach the top, circle back around at a slow pace while your body recovers, then start all over again.  If there isn't a loop, run directly back down.  Be careful on the way down--safety not speed is key on the downhill portion.

Repeat the circuit as many times as you can.  If it's your first time, try four and eventually maybe you'll work your way up to ten.

Running hills is mentally challenging.  You have to constantly put mind over matter and make your body perform.  Running hill repeats not only builds strength and improves your speed, it builds mental toughness.  When you reach the top of your last hill, you'll  feel like you could do anything.  Just ask any of the warriors in the picture above.  The smiles on their faces and their sweat-stained shirts were earned by completing 10 hills--no easy task.

Hill training is tough on your body, especially knees, so do hills once a week, tops.

LACE UP, then head up!

Running Hills

Add a thrill to your workout and throw in a hill.  If you've tried all the boredom busting techniques I've mentioned already and are looking for a new diversion, a hill is just what you need.  Don't be intimidated by a considerable incline--the steeper the better, up to a point.  As long as you don't need a rope, carabiners and crampons, you should be okay.

Running up a hill takes extra effort for sure.  You're not only lifting your body off the ground, you're gaining elevation, which creates more pull against gravity.  Like with any resistance training, you'll build strength in your muscles--more than you would when running on flat roads.  Once you've tried some hills, running on a level road will be child's play.

If you've never run hills, here are some tips for your inaugural attempt:

Don't sprint
At the bottom of the hill, take it easy.  When you first start climbing, you'll probably feel extremely energetic because your body has switched from slow-twitch muscles to fast-twitch fibers to get the job done.  Slow-twitch muscles are made up of fibers that fire more slowly and can last for longer periods of time.  Slow-twitch fibers are efficient at using oxygen to create fuel without lactic acid build-up, and therefore are good for extended workouts like distance running.  Although fast-twitch muscles produce the same amount of force with each contraction, they fire more rapidly and are good for strong explosive bursts like sprinting or running up a hill.  Fast twitch muscles tire quickly, so be ready for that when you get half-way up the hill.  Fatigue will set in, but don't worry, you've still got slow-twitch muscles on your side.

Pump your arms
It's hard to concentrate on lifting your legs when it feels like your shoes are full of cement as you head up the mountain.  Instead, focus on pumping your arms.  The faster your arms go, the faster your legs will go.  It's much easier to think about pumping arms than lifting tired legs.

Run through the top
Don't stop until you're over the top--you'll be robbing yourself of that sense of satisfaction of a job well done.  Slow your pace if you have to, but don't stop.  Don't look at the top, concentrate on taking one step after the other and you'll eventually get there.  Don't let the hill win!

Enjoy the view
When you finally reach the top, take a second to enjoy the view and congratulate yourself for your accomplishment.  It's amazing the perspective you gain with just a couple hundred foot change in elevation.  Hopefully that hard work will be worth it when you gaze at the view below.

LACE UP and go run a mountain!   

10K on the Way!

Many of you started this program running 10 minutes a day.  In the beginning, that 10 minutes was a stretch, but you stayed with the program and now are consistently running close to 30 minutes a day.  With the slow and steady increase over the past seven weeks, your legs and lungs have gotten stronger and your over-all health has improved.  Run three miles?  Piece of cake.

I have a new challenge for you.  Set your sights on a 10K.  I know, you're probably thinking, "She may have motivated me to run three miles, but there is absolutely no way I'm running six!"  I'm not talking about running six miles tomorrow.  Over the next couple months you'll GRADUALLY work your way there.  I'm confident you can do it.  Having a goal is a great motivator.  What better way to stick with the program than to commit yourself to running a 10K this summer.  There's bound to be one in your area.

If you've never run in a road race before, don't be intimidated.  There will be people of all skill levels and abilities participating.  You may end up running by Elvis or some other joker dressed in costume, or, if you choose Bay to Breakers in San Francisco, you may end up running by a nudie.  Whichever race you choose, you'll be surrounded by an enthusiastic, encouraging crowd that will cheer you all the way to the finish line.

Add a 10K to your bucket list and cross it off this summer.  There's probably a cool t-shirt in the deal for you too.

Assignment for the week:

day 1:  run 30 minutes     day 2:  run 35 minutes
day 3:  run 30 minutes     day 4:  run 35 minutes
day 5:  run 30 minutes     day 6:  run 35 minutes

LACE UP!

Landscaping Help

Gazania

Want a fresh new look for your yard this spring?  Do some research while you're running.  What better way to find out which plants do well in your area than to gather evidence in your own neighborhood?  You know those yards with well established gardens and great curb appeal that always catch your eye?  As you're running by, make a mental note of which annuals and shrubs they used, then give those a try.  That's much more effective than making a choice in the protective environment of your local nursery, only to find out weeks later as you're digging up the shriveled remains of that once beautiful plant, that your choice was not wise.  Let your neighbors go through trial and error, while you reap the rewards.

I've used this strategy numerous times.  For my areas without automatic irrigation, I knew I needed something drought resistant and hearty.  While running by the surrounding houses, I looked for flowering plants by the curb where the sun was relentless, with no sprinkler heads in sight.  Several varieties and colors of low growing gazania seemed to thrive in the worst conditions--I knew they'd be a safe bet.  I also noticed beautiful African irises.  With their tall narrow leaves, most of the year they look like an ornamental grass.  Although the blooms are short-lived and last only a day, they bloom continuously from early spring to late summer and survive in extreme heat with very little water.

From my careful research on the road, I now have a yard full of thriving plants that require very little maintenance.  It's just about time to buy annuals again.  I think I'll wait and see what the neighbors plant before I do my shopping.

LACE UP, take notes, then get planting!

To Hear or Not to Hear

I'm not a fan of running with music--never have been and probably never will be.  Running is the one hour of the day when I escape from technology and spend some time unplugged.  Occasionally I'm interrupted by an urgent call on my cell, but in general, my runs are technology free.  There are some great reasons to run unplugged.  After you've read them all, maybe you'll be a convert too.

Sounds of Spring
I love to hear the birds chirping, especially this time of year when robins and bluebirds are as excited as I am that warmer weather has arrived.  I even get a kick out of the crows that squawk at me from the top of the street lights like they own the place.

Rustle in the Bushes
If a curious bobcat or crazy squirrel is going to dart out in front of me from where they're hiding on the side of the trail, I'd like to have a little warning.

Sirens and Hot Rods
If some crazy yahoo is burning up his tires and headed your way, you'll be ready to dive out of the way because you heard him coming in plenty of time.  Likewise, it's good to know if there's a siren in the vicinity.  Not that ambulance drivers or police officers make a habit of jumping curbs, but as a runner, you're not very visible, so it's better to be safe than sorry.

Prevent the Pass
If you're the competitive type, you don't want someone sneaking up on you from behind and blowing by you like Contador pouncing on Schleck in the Tour de France 2010.  Just today, I caught someone going up a hill with earphones.  After I passed, he tried to stay with me--he would've had a better chance if he had heard me coming.

No Surprises
I can't tell you how many people with headphones I've frightened when I instantly materialize beside them as I run by.  Even if I've shouted a friendly, "on your left", with music filling their ears, they haven't heard my approach and look like they're going to jump out of their skin.

If that's not enough to convince you to leave your Ipod at home, then you're probably hopelessly hooked on running with music.  On your next run, give "Eye of the Tiger" by Survivor, or "The World's Greatest" by R. Kelly a try.  It might help you pick up the pace.  Or if you're mad at your boyfriend/husband, "Before He Cheats" by Carrie Underwood is a good choice.  If you want to add some spunk to your stride, try "Jeans On" by Keith Urban.  Remember, though, you can always use the juke box in your mind.

Unplug, LACE UP, and get moving!

Tracking Run

If you're fortunate enough to have trails to run on, don't miss out on the exciting story unfolding at your feet.  More concerned about getting in a workout than appreciating the wonders of nature, it's easy to stride down the trail focusing on the finish line, ignoring seemingly insignificant details.  Next time you hit the trail, don't just notice the rocks you might trip over or the ruts you need to avoid, see what kind of creatures have shared your path and may be watching, safely camouflaged in the brush.

A resident of San Jose--the nation's 10th largest city with a population of close to one million--I'm amazed at the variety of tracks I see in such a heavily populated area.  That we continue to coexist with so many species despite widespread urban sprawl is encouraging.  The type of track each animal leaves is intriguing in itself.  I've seen tracks from bobcats, mountain lions, deer, coyotes, wild bore, turkeys, ducks, snakes--all amidst dozens of different shoe treads and paw prints from dogs loving that they got to accompany their master.  You may get lucky and see whatever it was that left the track, or you might not.  At least you'll know to be on the lookout.  Fortunately, I never saw the mountain lion, but I did manage to side step a tarantula because I was paying attention.

Enhance your running experience and check out the dirt.  You probably won't find as much as the steely-eyed cowboy, Terry Grant, on "Mantracker"--with 25 years of experience in search and rescue, it's amazing the tracks he finds--but I'm sure you'll see something interesting.

LACE UP and don't forget to look down!