Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about the new year and new ways we can train. So January 1st is typically the day when people start implementing changes to improve themselves. After all, new year, new you right? And while many individuals will be looking at ways to become better by making healthier food choices, finding a work-life balance, saving money, or learning a new skill or trade, many runners (like myself) will be looking for new ways to cross train. Especially as they age or incur the need to avoid physical or mental burnout.
This was something I was thinking about while hiking Clifty Creek with my husband on Monday. Traversing this 2.5 mile looped trail that includes a natural bridge with a span of about 40 feet has been on my bucket list for more than a decade, even though it's not that far from home. There just never seemed to be the time to do it. However, since my husband and I are both on vacation this week and the weather was in the 60's, we made the drive and enjoyed ourselves so much that we plan on visiting more state parks and conservation areas and hiking as often as we can. The solitude of the forest, the breathtaking views, and the moderately difficult trail with its changing terrain was good for the mind, body, and soul. Which makes hiking a great cross training activity to add to any training plan to mix it up. Trust me, your body (and your mind) will appreciate a break from the repetitive movements of running.
To further explain the benefits of hiking, check out what some of the experts at Runner's World had to say...
“Hiking activates different muscles and is less taxing on the joints than running on pavement,” says Marvin Sandoval, an endurance coach, athlete, and donkey runner based in Leadville, Colorado. “Using secondary muscles for stabilization while hiking can actually aid in injury prevention; for instance, putting your weight on your heels when climbing steep ascents activates the glutes and puts less strain on the calves and Achilles tendons.” Runners focused on getting in hard workouts might view hiking as more of a leisure activity, but it isn’t always a walk in the park (so to speak). According to pro marathoner Nell Rojas, hiking can be a valuable cross-training exercise, particularly beneficial to ultrarunners who naturally employ it in the uphill portions of their races. “Power-hiking can get your heart rate up to aerobic or even threshold zones and is a type of strength endurance if it involves a lot of climbing,” she explains. “It’s also great for those who aren’t able to run high mileage due to injury; they get the training benefits without all the pounding.”
Whatever your motivation—whether you’re aiming to mix up your training for a future race or are just looking for a fun and different way to challenge yourself—hiking is a great option for any runner.
So, know that I know the benefits, how can I find the trails?
When exploring the best areas for outdoor adventures near you, be sure to do a little research on your route of choice before hitting the trail. Word of mouth is an easy and reliable way to learn about fun local trails. That's actually where I first heard about Clifty Creek and then found all the trails in the state listed on AllTrails. You can also consult outdoorsy friends who can point you in the right direction (and possibly come along), join online hiking communities, or make a post on social media requesting recommendations for good beginner hiking trails in your area.
Some apps, like the one I listed above, will offer a variety of options by displaying known hiking spots near your location and which trails are runner and biker friendly as well. Headed out of state? Check AllTrails and put in the state you're traveling to. But no matter where you are, be sure to look over the photos, ratings, and descriptions of each trail so you can make an informed decision, especially when taking family members or friends that might not be in as good as shape as you are. Beginners would be wise to try out those rated as “Easy” before attempting any of the “Moderate” or “Hard” routes. “Start with hill ranges that are lower in elevation before moving on to higher peaks,” suggests Ben Walker, a personal trainer and conditioning specialist at Anywhere Fitness in Dublin. “Progressions should be made slowly, so consider mapping your destinations in this manner when first starting out as a hiker.”
And don't forget to wear the right shoes! My rule of thumb? "When in doubt, bring the trail shoes out!" You'll never regret wearing trail shoes or hiking boots, but you will regret not having them on when you encounter mud and/or slippery terrain which is almost always a certainty on the trails. Investing in a nice hiking backpack and trekking poles is always a great idea if you plan on hiking a lot. And if you're like me, you'll be hooked!
Are then any extra measures I need to take to be safe?
Hiking presents different challenges in a less predictable environment than some runners are used to, so take the right precautions to stay safe. Before setting out, make sure to:
- Tell someone where you are going, even when bringing a friend. Many trails have limited cell phone coverage and, although we don't plan on things going wrong, things go wrong all the time.
- Check the weather forecast to avoid getting caught in a storm. This is super important. This time of year, you'll also need to be prepared for dropping temperatures.
- Choose a route that suits your abilities, study the map, and follow the signs.
- Bring sufficient water and food. And when I say sufficient, bring extra. As I said, we don't plan on things going wrong, but things go wrong all the time.
- Pack a first aid kit.
- If you’re concerned about wildlife, do a bit of research on the animals you might encounter on the trail you’re hiking. Carry a whistle and protection, and don’t tread too lightly as you go. You don't want to startle any animals by not making your presence known and you certainly don't want them to startle you by coming into your path.
- Make sure to time your hikes right so you're back at your car before the sun goes down. This time of year, you don't want to be stuck out on the trail overnight.
So, there you have it friends. While you might have only considered biking, weightlifting, and swimming as great options for cross training, you can and should now add hiking trails to that list. Missouri has some of the most beautiful ones you'll ever see (including the Dogwood Canyon Nature Park) and being in the great outdoors will not only benefit you physically, but spiritually, mentally, and emotionally as well. Which is the very reason you should frequently stop to take in the beauty all around you. You'll be glad you did. Happy New Year Friends! And Happy Running (and Hiking)!
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