Nature on the Run
Join the ranks of runners who have found a quick way to touch base with the natural world—hit the trail in a woods or grassland.
By Sarah Barker
Photography by Bruce Kluckhohn
Trail running like life, keeps things interesting via paradox. Trail running is boot camp for muscles and a spa for your mind. Exhausting and exhilarating. Muddy beautiful. You're lost and grounded.
Increasing numbers of runners are being lured from roads and sidewalks by the natural beauty and variety of trails in Minnesota's state parks and forests. Minneapolis attorney Patrick Ellis, for example, is a trail running convert. Ellis had 5 1/2 hours to contemplate paradoxes in his first 26-mile trail run, the Half-Voyageurs Trail Marathon held in July in Carlton.
"Physically, it was the hardest thing I'd ever done," he says. "In fact, if I'd known ahead of time what I was getting into, I probably wouldn't have done it7mdash;hills I would have rappelled off of if I'd had a rope, July heat and humidity, and the footing was really rugged.
"But I reached a point where I was running by myself through lush, bright-green ferns, waist-high. There was this wonderful, rich smell of earth and trees, and I could see through the trees sun glinting off water. I felt this deep connection with nature, like something kindred with our animal roots. I thought, "This is why I'm out here. This is why I'm here at all."
Runners enjoy more sights, sounds, and surprises when traveling on trail than when pounding out miles on the road. And trail users travel lighter and faster when running than when hiking. Trail running requires very little special gear and can be accomplished on almost any unpaved public trail, including those in most state parks. Trail runners may pursue their sport individually or as part of an organized trail race. In today's Palm-Pilot, climate-controlled world, it's far more than a workout: It's a connection with nature you make with each stride and each breath.
"After three or four days in the Boundary Waters, you feel in sync with the days, with the weather. You start to feel a part of the natural world," says Ann Haugejorde, an avid trail runner from Minneapolis. "I found that I could get that same return-to-the-natural-world feeling by going for an hour run on trails just a few minutes from my house."
"Any running is very elemental," says St. Paul runner Dan Gjelten. "It is a fundamental, minimalist kind of exercise, and running on trails through the woods emphasizes that essential quality of the sport. You feel as though you've reverted to the basics, and your imagination can easily take over—you are chasing or being chased, or just moving through the environment for the sheer joy of it. Well, "joy' may be a slight exaggeration."
Get Going. Simple as trail running is, there are a few considerations, most revolving around safety. As with any strenuous undertaking, let a medical professional ensure you have reasonably sound health before you begin.
If possible, recruit someone else to go along on the adventure. If you're going alone, tell someone where you're going and about how long you'll be gone. Add a minute or two per mile to the time it takes you to cover a mile on the road to estimate how long a trail run will take. For example, if you normally run a mile in nine minutes, plan on 10 to 11 minutes per mile on trails. Distance is not always marked, so it's sometimes easier to run for a certain amount of time. A 30 or 40–minute outing is doable for a novice.
State parks are a good place to start. "I go to the DNR web site, print out a map, and go," says Stan Nowakowski, director of the Afton Trail Run, a 25K or 50K event held annually in early July in Afton State Park. "I like state parks [trails] because they are well-marked and well-maintained. I stick the map in a pocket so I actually have it with me on the run." Nowakowski also suggests talking to park staff about trail conditions and their recommendations for a particularly hilly or flat or scenic route.
Joint Care. The uneven terrain and steep slopes of trails can put considerable stress on joints and tendons. Slow, gentle stretching of hamstrings, calves, and quadriceps may help loosen up joints and tendons. Start out slowly, even walk for a few minutes, to let your body become accustomed to moving and to the terrain.
"Walk the hills" could be the novice trail runner's mantra. Not only does walking steep slopes conserve energy and ease stress on joints, but it also reduces the possibility of turning an ankle or falling. If a downhill path is particularly steep, try to "serpentine" down, as if skiing.
Ankle turning is perhaps the most common pitfall of trail running. Choosing a wide, flat trail surfaced with wood chips or gravel can help you avoid this mishap. Fire and park service roads offer this sort of friendly terrain.
It seems antithetical to watch the ground instead of the passing scenery, but it can prevent some painful encounters with nature. Truly slack-jaw vistas deserve a few minutes of devoted absorption. You'll appreciate the chance to catch your breath too. Stream crossings, rock-fall areas, and deep, dry leaves can hide all sorts of hazards (roots, rocks, water, holes) and so demand extra caution. "Wet leaves are incredibly slippery, almost more so than mud," notes trail enthusiast Erin Ward.
"I had to learn how to run on trails," says Jarrow Wahman, a Duluth-area trail runner. "At first it took a lot of concentration, but now I can get into a zone and I don't have to think about footing."
Trail Shoes. The subject of traction inevitably leads to foot gear. Running shoe companies, outdoor outfitters, even couture designers have all put their logos on trail shoes. Most of them fall somewhere on the continuum between hiking boots and running shoes—they provide a lot of support and stability, have a lug sole for traction, and sometimes have a higher cut for ankle protection. (Some trail runners who are prone to sprains wear an elastic ankle wrap for added stability.) They are typically mud-colored so you won't be sad the first time you sink in up to the ankles.
There is another school of thought on the best trail shoes—one step up from barefoot, a light, flexible shoe that allows you to feel the terrain. Whatever feels comfortable is right, but certified trail shoes are certainly not necessary.
Break in a new pair of shoes with a couple of short runs. Dealing with a blister for five minutes is one thing; 30 minutes of agony is, well, 30 minutes of agony. If you have a choice, keep your feet as dry as possible for as long as possible—save the stream crossing for late in the run. Wet shoes and socks are a recipe for blisters.
Clothing, Food, Water. As with most outdoor pursuits, dressing in layers is de rigueur. A T-shirt can be a nuisance because it can't be tied around the waist if you get too hot-best to go with a singlet (tank top) or a long-sleeved shirt.
In cool weather, err on the side of warmth, including a jacket, hat, and gloves. While it's true that you'll warm up considerably once underway, you'll need the layers if you decide to walk for a bit. Wear quick-drying shorts or pants that taper at the ankle so they don't hook on underbrush. All that said, trail runners prove every day that the correct gear is whatever works for you.
If you are unsure about whether water will be available on the trail, carry a water bottle (hand-held, waist-belt, or backpack-style water bottles are available at outdoor or running stores). If it's cool and you'll be gone less than one hour, stashing a water bottle in the car should be sufficient. If you plan to be out more than 1 1/2 hours, bring food. Pack the most energy into the least space with gels, goo packets, or energy bars.
One of the most important things you can bring on a trail run is a watch. This may seem at odds with the Zen aspect but, used judiciously, a watch can help keep the experience enjoyable and safe. Because exploration is part of the fun of trail running, more often than not you will be unfamiliar with the trail you've chosen. "I just plan on getting lost," laughs Wahman, who travels fully stocked with water, gels, and energy bars. Your watch can be more effective than a map in determining how far to go. Knowing how long you've been gone can at least give you an idea how long it should take to return to the trailhead.
Woods don't necessarily confer sun protection and they are the preferred habitat of insects and ticks. A sweat-proof sunscreen and light misting of insect repellent make sense during warm months.
Trail Club. Dashing off when and where you want to is one of the joys of trail running, but the time may come when you'd like to be more social or have the luxury of a marked and measured course. Then you'll want to consider signing up for an organized trail run. Although these events are timed, getting to the finish line fast or first is hardly the overriding concern.
The Northern Minnesota Track Club (started on track, but now all on trails) has a schedule of weekly runs. Call Gene Curnow, 218-729-5949.
Another good source of trail information and organized runs is Austin-Jarrow Sports, Duluth, 218-722-1185.
In the Twin Cities area, stores such as Runners' Edge Athletics and Run N Fun can provide information on good trails and organized trail races.
For information on the 2003 Minnesota Trail Run Series of 12 races, go to www.tslevents.com.
Sarah Barker, St. Paul, is a freelance writer who runs trails in the metro area.
Lost-And-Found Tricks
I'll be the first to admit that I have trouble making sense of trail maps; therefore, I am sort of lost a good deal of the time. Here are some tricks for finding your way:
- Establish in your mind the shape of the trail you're on (loop, out-and-back, triangle) and whether major landmarks, such as a highway or lake, exist along the way.
- Note the name of the trailhead, if there is one, and whether or not there are other named trails.
- Be observant of even small trails that intersect your trail.
- Note a landmark (tree, big rock, stream, whatever) at each intersection, particularly if you make a turn there.
- Keep a serial description in your mind if you're going out and back, e.g., first the tall grass, then the pines, then the lake, and last the rocky section, and the direction of any turns you make.
- Out-and-back courses are a safer bet than circuits for the directionally challenged or those with a time limit.
State Park Trail Sampler
Afton State Park, between Afton and Hastings-varied terrain and scenery
Jay Cooke State Park, south of Duluth—many miles of trails with great views of the St. Louis River
St. Croix State Park, Hinckley—favorite of cross-country teams, rolling, wide, grassy
Nerstrand Big Woods State Park, between Northfield and Nerstrand—not many people, lots of really big trees, and thus, really thick leaf cover on the trail in the fall, which makes for tricky footing
North Shore state parks with access to Superior Hiking Trail—scenic, sometimes remote, trailhead every three to five miles
Online
Minnesota DNR State Parks-maps of state park trails
All American Trail Running Association-encyclopedic site for news, state-by-state trail listings, and races nationwide
Minnesota Distance Running Association-list of Minnesota clubs