Fall Hikes on the Connecticut Shoreline
There’s something special about the Connecticut shoreline in the offseason. Boardwalks and beaches once teeming with beachgoers stand mostly empty and the memory of summer is palpable. To some, it can be a bit creepy—to others, peaceful. Either way, gone with the summer sun are the crowds, and just like any other ecosystem in fall and winter, the coast gets its opportunity to rest, to regenerate, and to become a refuge for those seeking quietude and connection with nature.
Caught between I-95 and the Long Island Sound, the Nutmeg State’s 332 miles of coastline is a mix of densely populated cities and towns, gradually dissipating as the distance from New York City increases. And though much of it has been urbanized or carved up into tidy lots for beach homes, the pockets of nature that remain—in the form of state parks and beaches—are pearls in a strand that runs from Greenwich all the way out to the Rhode Island border.
Short trails and easy terrain characterize the spots below so whether you’re looking to mix up the trail running routine or you just want a chill hike that can end in a lobster roll, heading down to the shore is the right move.
Sherwood Island
With open lawns, sweeping ocean views, and sandy beaches, it’s no wonder why Sherwood Island State Park in Westport is Connecticut’s first state park. And while this little gem in the state’s densely populated “Gold Coast” is hardly a wilderness, getting a moment to yourself in such a setting is nothing to pass up.
Sherwood Island’s beach is split in two—East Beach and West Beach—each with a small loop trail at its end. The western loop runs through a stand of oak trees over roughly paved ground while the eastern loop navigates a grassy maze of paths flanked by a salt marsh to the north. In between, a gravel path just off the beach offers friendly ground over which to stroll or run. Combining the loop trails on the west and east ends of the island with a run along the beachside path and back weighs in at 3.3 miles.
Silver Sands
Silver Sands State Park in Milford is a quintessential Connecticut beach: more pebbles and shells than sand, picturesque salt marshes, and an immaculately weathered wooden boardwalk, all framed by the calm, lapping water of Long Island Sound.
What makes Silver Sands unique though is that, at low tide, the Sound reveals a rocky land bridge—known as a tombolo—that reaches out into the water, connecting the beach with nearby Charles Island. Tricky currents on either side of the tombolo make crossing a foolhardy endeavour in even just a few inches of water, so correctly timing your trip is essential. Consult a tide chart, pick a day where the tides are at their most extreme—when the moon is either new or full— and leave the beach at least an hour before the low tide. A roundtrip hike across the tombolo, around the island and back will run 2.5 miles.
Please note that access to Charles Island—and use of the tombolo—is forbidden from May 1–August 31 as the area is closed for the protection of nesting birds.
Hammonasset Beach
Drawing an estimated one million visitors annually, Hammonasset Beach State Park in Madison is one of Connecticut’s most popular destinations. In a typical summer, its two miles of wide, sandy beach regularly fill to capacity, and its large campgrounds are abuzz with activity. And while Hammonasset still draws visitors in the off-season, a trip here in the fall can feel like a completely different place.
On the far southeastern edge of the state park, the beach fades away to rocky shores and coastal wetlands—this is Meig’s Point. A handful of short-but-lovely trails stretch out from the Nature Center in the center of Meig’s Point that, when combined with a tour of the beach, can make for a really enjoyable walk or run. An out-and-back starting from West Beach and ending at the terminus of the Moraine Trail will net you around 5.0 miles of beach, bluff, and beautiful views of Long Island Sound.
Rocky Neck
Much like Hammonasset Beach, Rocky Neck State Park in East Lyme is an incredibly popular summertime destination for Connecticut residents seeking sun, sand, and surf. The beach itself, bounded by a busy passenger railroad, is a bit developed (and can be a little noisy), but the draw of Rocky Neck for hikers and trail runners are its coastal woodlands and its salt marshes, both of which are accessible via a network of well-marked and well-maintained trails.
A large stand of woods separates the park’s western boundary—the tidal Four Mile River—from the salt marshes at its interior. The trails within weave and wind through dense mountain laurel and coastal hardwood forest with occasional views to the river, the salt marsh, and Long Island Sound. It is, in some places, paved, but the majority of the trails here vary between wide, easy former woods roads and rocky, rooty singletrack. The densely packed trails at Rocky Neck make for a bit of a choose your own adventure in terms of distance, but the most pleasant of rambles will get you between 2.0 and 4.0 miles, easily.
Bluff Point
Undeveloped shoreline is exceedingly rare in Southern New England, and that’s what makes Bluff Point State Park and Coastal Reserve, a wooded peninsula in the city of Groton, such a special place. At over 800 acres, characterized by nearly untouched coastal forest and rocky shore, it’s the largest such tract of land remaining on the Connecticut coast.
The main artery through Bluff Point is a wide, graded gravel road. The ground is easy and flat and intermittent views of the Poquonnock River to the west open up to broader views of Fishers Island Sound as you head south. Despite its proximity to a densely-populated city, and the ease of the graded path, Bluff Point has a distinctly natural feel. Gradually, the woodlands give way to sweeping views and rocky shoreline where large boulders, fascinating rock formations, and the dramatic, eponymous Bluff Point take center stage.
A chill and peaceful loop on this gravel road takes it all in over an easy 3.6 miles.
Shoulder Season Running vs. the Northshield Jacket and Pants
The air is getting crisp, the leaves are starting to turn, and the sun is setting just a little bit earlier every evening. It’s finally fall, and just like every other year, fall is a time of transition—a time to pack up the summer gear and start training for those big time winter objectives.
Whether you’re skiing powder or climbing ice, “training” could mean a lot of different things—but one necessity across the board is cardio. For many of us, that means breaking out the running shoes and hitting the road. This, in turn, means braving whatever weather the Northeastern shoulder season may have in store. On any given day you may be cruising under clear skies, pushing through the rain, or slipping and sliding in the snow.
The EMS Northshield Jacket (men’s/women’s) and Pants (men’s/women’s) were made for just these conditions, and last spring, I had the chance to put them to the test in my own backyard.
“Shield” is in the name, after all
Were my aspirations not tied to the mountains, running into a cold, driving rain would be near the bottom of my list—but committing to lofty goals means bearing down and building a base of fitness on which to try that next climb. In that spirit, I ran the Northshield through its paces in the snow, the rain, and everything in-between. On shorter runs, around the neighborhood or on local trails, its DWR coating did the job and kept me warm and dry. On longer, colder runs in the elements, I still found it effective as a breathable insulating layer, but would definitely recommend adding a lightweight shell over the top to keep the precip out if you were running a marathon in the driving rain.
Cool morning make for the best training
Whether Spring or Fall, shoulder season in the Northeast can be chaotic, and the conditions can vary wildly from day to day. Just because it snowed in the morning doesn’t mean it won’t be 75º and sunny by the afternoon, and in many instances—like mountain running, for example—you can count on such a shift. Being prepared is incredibly important and such unpredictable circumstances underscore the importance of layering.
The Northshield makes an excellent addition to any layering system. It’s ability to block the wind made it useful even in milder temperatures and it’s a solid pre- and post-run layer—great for warming up and cooling down. On warmer runs, I found myself opting for one piece—either the jacket in combination with a pair of shorts, or the pants with a t-shirt—rather than both.
It was in the cold that the Northshield really excelled though. Whether I was doing a chilly pre-dawn tempo session or on a long run through that lovely precip grab bag known as “wintry mix,” the Northshield kept me toasty the whole way through. Both the jacket and the pants are adorned with heavier windproof panels on the front—sensible for running headlong into cold weather—while the back is lighter, more breathable, and lends itself to a less bulky feel.
Stay seen
As winter approaches, the days get colder and darker, and more and more often, runs have to happen in the dark. Before my day job adopted a work-from-home policy back in March, my runs would always have to take place on the fringes of the day—either before or after a lengthy commute into the city. This would invariably mean running in the dark, with a headlamp. Even still, packed days at home wind up pushing workouts later and later, and running in the dark is a necessity.
I was initially skeptical of the Northshield’s colorway for this purpose—black is hardly ideal for running at night and in my neck of the woods, where the roads are dark, curvy, and hilly—not the safest combination. After giving it a go, however, it became clear that the reflective accents on both the jacket and the pants succeeded in affording a huge amount of visibility on the unlit backroads of my neighborhood. I would still strongly recommend including a headlamp, and a hi-vis vest or hat in your kit though, should running in the dark be on your agenda.
Verdict: The Northshield is a capable shoulder season training compabion
Overall, I found EMS’ Northshield jacket and pants to be an excellent fit for shoulder season running. They kept me warm when it was cool, and dry when it was snowing or raining. They’re versatile enough to be used in tandem or as separates—as conditions dictate—and have found their way into my regular running clothes rotation. Also worth noting, they’re wicked comfortable—great for those rest days spent chilling out around the house picking through guidebooks, poring over maps, and planning that next big objective.
FAQ: How You Can Enjoy the Trails While Social Distancing
We get it. Shelter in place orders, quarantines, and social distancing are complicated. Different municipalities and states have slightly different rules, so it can be hard to know what you can and can’t do. And especially for those of us who like to get outdoors, the instinct to “get away” and head off the grid might be at odds with some of the directions we’re hearing these days. The simple answer—just stay home—frankly may be the best thing we can do to slow the spread of this virus, and the easiest way to ensure we’re not doing anything that could cause problems for ourselves and other people. But at the same time, we need fresh air to maintain our own health and sanity. So how do you balance those two competing needs?
Step one: Know the rules in your local area. Read and understand the recommendations from the Centers for Disease Control and Prevention, then study up on any regulations and guidelines that have been put in place by your state, county, or municipality, as well as any closures of local parks, trailheads, and facilities. Whether you’re under a full shelter in place order or not, it’s good practice for us all to be following the same general guidelines to help slow down this virus. These answers have been written to apply to the vast majority of people—most orders allow for some level of physical exercise—but be sure you understand what your local recommendations and requirements are.
If I was told to shelter in place, can I still go for a hike/bike ride/climb?
Yes! Getting exercise is not only important for your sanity, but it’s also a vital part of keeping your immune system up and running. But while at this time of year we might normally be thinking about driving to the next state over to climb a 4000-footer or dusting off our climbing shoes, we need to scale back quite a bit during this crisis. For starters, staying close to home to avoid being a part of the virus’s spread, keeping 6 feet of distance between yourself and any other people, and staying home entirely if you’re sick at all, are critical. And as you would anywhere else, practice good hygiene by washing your hands and using hand sanitizer, coughing into your elbow, and drinking enough fluids to keep your immune system healthy.
How far away from home can I go for a hike?
The simple answer is that this might be a great time to get reacquainted with your local neighborhood park and staying on the trails nearest to home. If you need to do much driving to get there, consider finding someplace closer. Stopping for gas (inevitable at some point, even if it’s not on this particular trip), or to get snacks, or use the bathroom increases your interaction with public spaces and the chance that you could pick up or spread the disease. While most parks and public lands are still open, check before you head out, just to be sure.
Should someone from an at-risk group do things differently than someone who is less at-risk?
Let’s get one thing straight: Everyone is at risk. While younger, active people have definitely been impacted less by the virus, they have been shown to be the biggest transmitters of it. Without any symptoms, it’s easy to assume you’re safe and continue on your day-to-day, but if you are carrying the virus, you could be spreading it without even knowing.
That being said, older people and those with underlying health conditions should be extra precautious to avoid picking up the virus themselves, and should consider staying even closer to home.
What if I’m not going to a populated area, and just headed to a quiet little mountain town instead?
Bad idea. While heading up to isolated North Conway, Keene Valley, or Millinocket might seem like a good way to escape the virus, each visitor to those towns increases the risk that the virus will appear there. And more than most places, the virus is something that those towns simply can not handle, thanks to smaller hospitals, fewer medical professionals, and less equipment. Steer clear of these places to avoid putting the local residents at risk. Once again, it’s best to stick close to home.
Can I go with friends or should I go solo? What about my dog?
Avoid large groups and keep a healthy distance from everyone—6 feet is recommended. If you want to get out with a buddy rather than going solo, that will always increase your safety on the trail, but consider doing some things a little differently. Maybe now isn’t the best time to be meeting new hiking buddies on Facebook or elsewhere. Stick to friends who you know and trust to vouch for their health and sanitation. Also consider driving separately to trailheads. It’s difficult to maintain 6 feet of separation with a buddy if you’re in the same car. Sharing a tent with a friend might also be out, for now.
Experts don’t believe your pup can get this particular strain of coronavirus, so get them some fresh air, too! Just be wary of strangers petting your dog and potentially transmitting the virus to its fur, before snuggling up with the pup at home at night.
Am I allowed to get sendy?
With emergency workers and medical professionals a little preoccupied by the virus, now might not be the best time to go particularly hard and put yourself at risk of injury. Dial it back, make conservative decisions, and stay safe to avoid needing to take a doctor away from someone who is really sick. Carry a first aid kit, stick to trails you know, and don’t do anything particularly risky or challenging, right now. On a similar note, while getting exercise can boots your immune system, overexercising and pushing yourself physically can take a toll.
What if I see other people on the trail?
Again: 6 feet of distance. Say “hi” and be your friendly self, but give others as wide a berth as possible. If that not possible, either because of the trail or the number of people on it, consider choosing a different place to go that day. Think about your objective when you pull into the trailhead. If it’s too crowded, you could be putting yourself or the others on the trail at-risk.
Is it safe to go skiing even if all the resorts are shut down?
Earning your turns can be one of the best ways to milk every last day out of your ski season if the resorts are shut down, and skinning at the resort is one of the best ways to be introduced to ski touring generally. But keep in mind: Uphilling during the open season includes the promise of groomed trails, marked obstacles, ski patrol assistance, and avalanche mitigation. With the resorts closed, it might as well be a day in the backcountry. Be prepared for that. If you don’t have ski touring experience, consider going with a friend who does (staying 6 feet away from them, of course), carrying all the gear you would have for a day in the backcountry, and having avalanche safety knowledge. And again—Keep it mellow.
Have another questions? Leave it in the comments!
Safety Tips for Trail Running in Winter
When the cold weather comes and the snow starts to fly, many of us retire the trail running shoes until late spring. It doesn’t have to be that way. Here are a few suggestions that will allow you to continue to run with comfort and safety through the winter months, so you can enjoy yourself and stay in shape.
Lighting
An important consideration in the winter is the lack of light available to run in. The days are obviously shorter (around 9 hours of daylight in the Northeast). This means morning and late afternoon runs are certainly in the dark. In addition to this, the sun is also lower in the sky making it quite dark in the woods even in the middle of the day. For these reasons you want to make sure that you have a headlamp available for all of your runs. Since the cold can affect the power of your light, an extra set of batteries or even a spare lamp is a good idea as well,
The Petzl Swift RL is a great choice because it will automatically adjust the light based on the level of darkness present. This saves you from the aggravation of removing gloves and fumbling with buttons or switches as conditions change.
Appropriate Footwear
In the winter it is extremely important to consider the type of footwear you will use based upon your chosen activity and environment. You need to make sure that whatever your choices are, they will keep your feet adequately warm in the cold and provide enough traction to negotiate snow and ice on the trail. This does not mean that you have to put on big, insulated winter boots to hit the winter trails. Nobody wants to run in those. There are other things you can do keep your feet and toes warm enough.
The first is to wear a good pair of wool socks. Wool has the wonderful ability to keep its insulating properties even when wet. If your feet sweat or if you get snow in your shoe, the wool will continue to provide a level of warmth. If it is particularly cold, I choose to wear a good pair of ski socks like the SmartWool PHD Ski Light Elite or Slopestyle Medium socks. Because they are knee high, they help to keep your legs warm as well as your feet.
If you have feet that are sensitive to the cold, another thing you can do to keep your feet warm is to use foot or toe warmers. The Yaktrax brand have chemicals that are air activated and can stay at 105 degrees for up to five hours.
As for the best footwear choices, I recommend finding a trail running shoe that uses a Gore-tex lining. While they are not insulated for warmth like a winter boot, they do make the shoe waterproof and insulated from the wind. A couple of great examples are the Salomon Sense Ride GTX (men’s/women’s) or the North Face Ultra 109 GTX.
Traction is the second important factor when considering winter footwear. Falls are considerable hazard in trail running, especially in the winter when you add in snow and ice. Modern trail running shoes do a great job of providing traction for most cases. They have deep lugs and grippy material on the soles. But much like a good tire on black ice, there are some conditions where they are just not enough.
Kahtoola NANOspikes are a great choice if you are going to be running over trails with periodic ice or packed snow. They use carbide spikes that are narrow enough so that they can go over dry pavement, but deep enough to bite into ice and snow. Kahtoola MICROspikes, on the other hand, are the choice for trails that are completely frozen with snow and ice. They use deeper stainless-steel spikes that really dig in.
Hydration
The winter can make staying hydrated a challenge. When you’re in the cold you have a tendency not to feel thirsty even when you need water. If you are not careful, your water may start to freeze and make it impossible to drink it from your container of choice.
Using a hydration pack and bladder is a good way to go in the winter for a couple of reasons. The first is that the water is generally close to your back so your body temp can help prevent it from freezing. You just want to make sure that you blow back the water into the bladder after each time you drink so the water does not freeze in the tubes. Insulated bladders are available, like the Camelbak Stoaway, that protect the water from freezing. If you already have a bladder, you can get insulated tubing to switch in to it.
If you decide to go with water bottles, there are some important considerations to make. While it might be tempting to use insulated metal bottles, they are not a great choice because they are extremely heavy for running and their caps may freeze. It is probably best to use a 32-ounce Wide-Mouth Nalgene. Make sure you use a large mouth bottle because the small mouth increases the risk of freezing. Fill the bottle with heated water. Consider adding electrolyte tablets like those made by Nuun. The salts decrease the freezing point and the flavor makes warm water more palatable. Put the bottle in an insulating container or if you don’t have one, into a thick wool sock. Then keep the bottle as close to your body as possible.
Clothing
Layers art critical for any winter activity. You always want to check the weather first and look at the real feel temp to factor in wind. Then pick clothes for 10 to 20 degrees warmer than that temperature. During exertion, your body will generate heat and over-dressing can be dangerous because you will sweat too much.
The base layer should be a long sleeve shirt that is highly breathable and wicking. Either wool or synthetic is fine, just stay away from cotton or blends. A couple of good choices would be the Smartwool NTS Mid 250 or the EMS Techwick Midweight Top. Whatever your choice, you want to make sure that you tuck this shirt in.
For the middle layer, you want something that provides good warmth but is lightweight. There are many great choices like running jackets, down puffies, or synthetic hoodies. I prefer to run with a hoodie made from the Power Stretch Fabric made by Polartec. It is very breathable, it wicks moisture, allows for easy movement, and is warm. The EMS Equinox Hoodie is a great example.
In snow, sleet, or rain you need to combine these layers with a shell of some kind. If it is particularly cold, nearly any kind of lightweight shell will do because the cold snow sheds easily. If it is a little warmer and there is wet snow or mixed precipitation you should go with a fully waterproof but breathable rain shell with a hood so that you remain reasonably dry.
When it is under 30 degrees, you definitely want to wear full length running tights that have some wind protection. The EMS Northshield Pant is an example of one. If it is getting down below 20 you need to start thinking of using a fleece lined tight or perhaps doubling up by using tights under a running pant.
Needless to say, in winter weather you need to be wearing a hat and gloves. When you choose a winter hat the most important consideration is to be sure that it wicks moisture. If it just soaks up the sweat it is not going to be much of a help. So once again, you want to be thinking of synthetics or wool. When it gets below 20 degrees you should probably double up with a hood.
Thin running gloves or glove liners are usually adequate at 30 degrees or above. If it gets much below that or is windy you need to start considering heavier gloves. I have found that mittens work better for me when running in cold temperatures because they trap the heat generated by the hands during exercise. I like the Karrimore Peak Mitten because it they are very lightweight, and packable, but extremely warm.
Getting "In The Flow" of Trail Running
Road running requires conditioning and form. Trail running requires these, too, but it additionally requires skill and coordination in order to negotiate obstructions. In this way it is like skiing or mountain biking: When everything is going flawlessly, it is known as being “in the flow.” In trail running you are “in the flow” when you are taking all the right steps, dodging each obstacle perfectly, and seeing everything you need to see. This is the state with which we as trail runners seek to be in. Here are some techniques that those new to trail running can use to help them get “in the flow.”
Vision
The first technique has to do with your eyes. When you start running on the trails the natural tendency is to look down at your feet for roots and rocks that might trip you. This is especially the case if you already have tripped (everybody trips in trail running). The problem with this is that this gives you little time to react. Things go much more smoothly if you are able to keep your vision 6 to 8 feet ahead of you. This allows you to see and anticipate obstacles and use your peripheral vision to avoid them.
Shorter Steps
One of the most common mistakes that runners make is over-striding. On the road, this leads to inefficiency. On the trail it can lead to injury. When you take long strides on the trail you dramatically increase the likelihood that you will trip on an obstruction. In order to avoid this, trail runners need to take much shorter strides. It seems like this should be a simple adjustment—just take your current running stride and shorten it. In practicality this is harder than it seems.
A way to determine the optimum stride length for the trail is to do a good quick jog—in place. When we run in one spot we tend to have a good natural cadence with our legs underneath like they should be. After the minute is up, try to duplicate that cadence while running forward. You should notice that your strides are shorter.
Toes Up
In addition to shorter strides it is important to keep your toes up when you step. I wouldn’t even attempt to get into the debate about which is better—heel striking or mid foot striking—that’s for running gurus. But I will say that in trail running—where there is an endless supply of tangled roots, downed tree branches, and gnarly rocks—it is a good idea to stride with your toes up to prevent them from getting under any of those obstacles and sending you head over heels.
Elbows Out
Another technique that will help you, is to swing your elbows out wide. This movement can help you keep your balance much like a surfer might use to stay on his board. It can be especially helpful on downhill sections and combined with fast feet and shortened strides.
Walking and Power Hiking
When I run on the road I never stop to walk. I am out there to run and anything less seems like a failure. I know it is silly but I also know that I am not the only one who feels that way. One of the great things about trail running is that it knocks that “run at all costs” attitude right out of you. There are sections of trail that are just impossible to run—hills that are too steep, wet rock scrambles that are dangerous, or downhill sections with loose footing.
Even the best trail runners in the world find that in these conditions running is no longer efficient and that is better to hike. When hiking an uphill section that is steep, you want to make sure that you lean forward to keep your weight under your feet. You can even put your hands just above your knees on your quad muscles. This will keep you forward and you can even push on them to get leverage. This is known as power hiking.
Trekking Poles
When trails are particularly difficult you might consider using trekking poles. These might seem like something that would be used for strictly hiking, but many trail runners—including professionals—have been using them more and more in recent years. Poles help you to generate force by using your arms as well as your legs and can take some pressure off of your knees. They are best used on climbs or descents since running is much more efficient on flat sections. If you decide to use poles for only part of the time you will need to make sure that you have a running vest or pack that allows for stowing collapsed poles for when you are running. You will also want to make sure that the poles you use collapse small enough so that they are easily stored or secured.
There are three main techniques when using poles. Diagonal poling is when you step with one leg, and plant the pole with the OPPOSITE arm. It is the most natural technique since it mimics natural walking or running. This can be very effective because it helps you develop a rhythm. It is best use when things are starting to get difficult but you can still go at a good clip or when going down.
Another technique is called off-set poling. This is when you step with one leg and then plant the pole of the SAME arm. With this technique you only stick the pole on every other stride. This method is great for when uphill portions start to get really difficult.
The last way to use poles is called double poling. This is best used on really steep hills and can be used both up and down. This move is comparable to cross-country skiing where you plant both poles out ahead of you, then pull yourself through. This move can take a little practice to get used to and is best done with one pole coming down ever so slightly before the next.
3 Trail Runs Near Newport, Rhode Island
Trail running is having a moment right now. First-person video of airy ridgelines traversed at precipitous speeds are flooding the social media feeds of the outdoor-inclined. Grueling backcountry ultra races—in the image of the notorious Barkley Marathons—are popping up by the day. Classic backpacking routes, from the Pemi Loop to the Devil’s Path, are getting done in hours, not days. It certainly seems that everywhere you look, the wilds of the Northeast are teeming with ultra-fit, tiny-backpack-clad trail runners, dodging blowdown and hopping over rock and root as they bound headlong into some real type 2 fun.
While it’s not the type of peaceful community with nature that some of us seek, trail running is, at the very least, another great way to get outside. It’s a lot easier to squeeze a hike into a busy schedule if you’re running it and covering more ground faster affords the ambitious—and properly conditioned—outdoor enthusiast the freedom of a remote backcountry experience without the heavy pack.
Trail running is also excellent cardiovascular exercise and incredibly good training for harder, higher mountaineering objectives, where moving quickly over difficult and varied terrain is essential. That said, it is a strenuous activity that shouldn’t be taken lightly—road runners will need to account for the uneven, often difficult footing while hikers will need to acclimate to the additional aerobic strain. So, if you’re new to trail running you’d be wise not to start in the mountains but rather with a more manageable goal.
Seek the coast. More specifically, set a course for Newport, Rhode Island. Though the City by the Sea is better known for its surfing and sea kayaking, a modest selection of trails, gentle elevation changes, and breathtaking ocean views make Newport—and the surrounding area—a top-notch place to give trail running a try.
Sachuest Point, Middletown
Sachuest Point, on Aquidneck Island’s southeastern corner, is a true gem. A small peninsula jutting out into the sea, its 242 acres briefly divide the Sakonnet River from Rhode Island Sound, affording sweeping, sustained ocean views. The terrain is flat and easy, alternating between hard dirt and gravel path, all while the trail meanders through shrubland and native grasses before opening up to panoramic views of rocky coastline, beach, and sea.
The area is a federally-managed wildlife refuge replete with an incredibly diverse population of birds and smaller fauna, including the increasingly rare New England Cottontail rabbit. Obviously, this makes staying on marked trails—so as not to disturb these fragile habitats—of critical importance.
Linking up the Flint Point and Ocean View Loops, Sachuest Point’s two named trails, in a figure-eight will net you a 2.7-mile round trip. A cool down lap of one or both loops to enjoy the many, signed shoreline access points or observation areas is highly recommended.
Sakonnet Greenway, Portsmouth and Middletown
Open meadows packed with wildflowers, breezy coastal woods, and bucolic farmland, characterize the Sakonnet Greenway, as it weaves its way through the heart of Aquidneck Island, linking the towns of Portsmouth and Middletown in the process. End-to-end, the trail weighs in at 10 miles—the longest continuous trail of its kind on the island—though a few well-spaced parking areas afford opportunity for shorter loops, including the Portsmouth, Middletown South, and Middletown North Loops.
You’re not going to gain a ton of elevation, and the footing is generally good as the trail runs mostly over dirt or cut grass, but step lightly after rain—the trail is also open to horses, and the deeper hoofprints can roll an ankle if you’re not looking.
And while this is not a wilderness experience, the Sakonnet Greenway still has its moments with flora so thick—nurtured by the milder marine climate—you’ll feel its breathing with you. Give the 2.6-mile Middletown South Loop a try, beginning at the parking lot at Newport Vineyards and ending with a glass of something chilled.
Cliff Walk, Newport
While it’s not a trail run in the traditional sense—most of it is paved—Newport’s Cliff Walk is hands-down one of the best runs on the island. From the get-go at Memorial Boulevard, just uphill from Easton’s Beach, Cliff Walk delivers spectacular views of the Atlantic and it yields not once over it’s 3.5-mile course to Bailey’s Beach. On one side are the mansions of Newport, soaring monuments to the kind of American wealth that defined the nineteenth and twentieth centuries. On the other side, an even stronger force: the Atlantic Ocean and the dramatic cliffs that plunge directly into it.
In either direction, the views are stunning and the sea breeze is enough to make running Cliff Walk a joy even on the hottest of Summer days. Do yourself a favor and go early—this is a must-see destination in Newport and it fills up quickly. If you don’t want to be dodging and weaving your way through the crowds, don’t wait.
Parking and access points are aplenty on Cliff Walk so runs of varying distances are possible. If you’re up for it though, completing the 7 mile out-and-back route is the way to go.
How to Choose a Headlamp
Whether you’re running down the trail, setting up your tent, or peeking under the car hood, headlamps are a convenient and hands-free way to provide light in the dark. A headlamp should be in everyone’s arsenal for venturing outdoors but with so many choices, what’s the difference between them all? There are many variables to consider when choosing a headlamp and brightness isn’t the only important thing to look at. So how do you know you’re choosing the right one?
Lumens, Explained
Lumens—which are typically advertised front and center on a headlamp’s packaging and are a good place to start if you’re buying a new light—are the units that measure the total quantity of light emitted in all directions at full battery. Generally speaking, the higher the lumens, the brighter the headlamp, though not all brands measure lumens in exactly the same way, or focus that light the same, which can impact lumen count.
For reference, a car headlight is 1,300 lumens. There are headlamps out there that can reach ~1,000 lumens, but you won’t be able to see what’s right in front of you. The sweet spot for most tasks, like finding gear in your pack, setting up a tent, or walking the dog around the neighborhood is around 150-250 lumens. For extended periods of night-hiking or biking, most folks will prefer 200-350 lumens.
At full brightness, a headlamp is using more battery power, but most headlamps are dimmable, allowing you to fine-tune the right amount of light and battery usage for your task, up to that given maximum lumen number.
Also keep in mind that, as batteries drop from their 100 percent charge, their max brightness will also decrease. Pick a headlamp that is 50-100 lumens more than what you want, since it will likely be operating at standard output most of the time.
GO: 0-49 lumens | 50-99 lumens | 100-199 lumens | 199+ lumens
Headlamp Battery
The next big aspect of headlamps, which ties directly into its brightness, it how it uses its batteries.
Run Time
When buying a headlamp, most will give you an estimated burn time based on power and battery life—This is the amount of time (in hours) until the lights can no longer produce usable brightness at close proximity. This is a crucial factor to consider. If you’re going backpacking in the summer time, you may only need it to last short spurts while getting ready for bed. If you’re ski touring, will it stay lit during a long pre-dawn approach? Most headlamps will give you burn times for both maximum power, and a lower setting—pay attention to both.
Battery Compatibility
Most headlamps work with two or three AAA lithium or alkaline batteries. Rechargeable nickel metal hydride (NiMH) batteries also work well with headlamps and perform better in colder conditions, however they can lose power while sitting idle.
Some headlamps are rechargeable as well, which allows you to plug it in after a trip to ensure you’re always starting our with a 100 percent charge. You might also be able to charge them with a solar panel or power bank on longer trips, though they may not take regular batteries if needed,
Pro Tip: On cold winter trips, don’t forget to sleep with your headlamp inside your sleeping bag to preserve the battery life. On a really cold night, the chill can sap the battery by the time you wake up.
Lighting Features
A good headlamp doesn’t simply turn on and off—It allows you to customize the brightness, beam type, and even color of the light to best suit your needs in the moment.
Lighting Modes
Rather than just offering an on/off switch, most headlamps have multiple brightness modes for performing different tasks and preserving battery power. Check headlamp specs for varying output modes like low, standard and max, or the ability to progressively dim. Each mode will vary in brightness, distance and burn time.
Strobe mode acts as an emergency blinker that’s also helpful in situations where you want to be seen, like riding a bike at night or on a busy road, or navigating foggy waters. Burst mode is offered in certain headlamps which allows for temporary high-lumen beam.
Beam Pattern and Distance
For general camp use, reading or anything up-close, a flood beam is more useful. It gives off light in a wider pattern, rather than throwing it a long-distance, which is ideal for doing things up close like cooking, reading, or getting things ready around camp.
A spot beam gives a tighter view at a longer distance, enabling the user to see further ahead in the dark, which can be nice for hiking down a trail or spotting something on the other side of a lake. Most headlamps will give you the ability to switch back and forth between these two modes.
Color Modes
Many headlamps offer a red-light mode that is great for preserving night vision and battery life and prevents blinding other people in camp.
More sophisticated headlamps may have multiple color modes, including blue and green LEDs. Blue lights are especially important for reading maps at night, since they are the only color that doesn’t wash out red lines on a map, as well as when traveling on the water as blue is the only light that can cut through fog.
Headlamp Style and Features
Basic headlamps have a fairly slim design which makes them extremely lightweight and versatile. For backpacking, hiking, climbing, etc., the standard design with a single strap around the head and the entirety of the light up front is lightest and easiest to use. But for those running with headlamps, either a much smaller, extremely lightweight headlamp, or a headlamp that separates the battery pack and puts it on the back of the head might bounce around less while in motion. This style typically includes a strap over the top of the head, too, to keep it from sliding down.
Other things to keep in mind are the width of the straps, the tilt of the headlamp, waterproofing, and the positioning and ease-of-use of switches and buttons.
Kitted Out: Trail Running in the Mud
April showers bring May flowers…but also mud. A whole lot of mud. So much mud, in fact, that the New York’s Department of Environmental Conservation advises and requests that all hikers keep treks below 2,500 feet in elevation to help maintain the structural integrity of the trails that we all love and enjoy. So, the question arises, what do you do in the meantime? One option in the spring is some trail running, and when it comes to spring trail running, the muddier, the better.
Before you set out on a muddy trail run, you need to make sure you’re properly equipped to deal with the conditions you’re likely to encounter. Below is a list of the items to carry with you on any spring trail run:
GPS Watch & Phone: Suunto Spartan Trainer HR
A good GPS watch, like the Suunto Spartan Trainer HR, paired with a smartphone and a Strava account is the perfect way to track your runs and keep a tally of how many miles you’ve covered, elevation change, and any training progress you’ve made. Good waterproofing and battery life, a heart rate monitor, plus a low profile and sleek design give you the ideal trail running watch. Most GPS smartwatches will sync to your phone via an app, and then you can create and connect to a free Strava account to keep track of your miles, personal bests, and progressions!
Lightweight Rain Shell: Marmot PreCip Jacket
If it’s spring and you’re on a trail, chances are you’re going to get muddy. Typically, it’s also cold enough where just a lightweight top will be warm enough, so it’s best to bring along a lightweight rain shell like the Marmot PreCip jacket At only 13 ounces, it’s incredibly lightweight, packable, and breathable, but also gives you just enough coverage on top to prevent getting soaked, keeping your core a little bit warmer so you can add on those extra miles without getting hypothermic.
Running Hat: Outdoor Research Swift Hat
A lot of times during the spring season, it’s not just muddy, it’s also raining! Throw on a hat, because hoods on any jacket are tough to keep up when you’re running. Lightweight and moisture-wicking are two features you definitely need for any trail running cap, and the Outdoor Research Swift hat is the perfect head covering for any day on trail.
Waterproof Trail Runners: Salomon Sense Ride GTX
If you’re on a muddy trail, you’re going to want to keep your feet dry. A wet foot is an unhappy foot when it comes to running, and trail running is no exception! A good waterproof trailer runner, like the Salomon Sense Ride GTX, combined with a water-repellent gaiter, will be able to keep your feet dry and happy while you tackle those trails. With a more cushioned, relaxing ride, the Sense Ride GTX is unique due to its waterproofing: Instead of a traditional waterproof booty inside the shoe, the Sense Ride GTX uses Gore Invisible Fit technology, which incorporates the waterproofing into the outer material, and lets the shoe feel more like traditional mesh on your foot.
Gaiters: Outdoor Research Flex-Trek II
To go along with your waterproof shoes, you’re going to need some protection above the ankle. Mud, sticks, rocks and more can get down inside your shoes, and ruin an otherwise great day out on the trail. Water-repellent, low-height gaiters, like the Outdoor Research Flex-Tex II gaiters are lightweight, have a low profile, and you’ll never even notice you’re wearing them.
Moisture-Wicking Top & Shorts: EMS Techwick Essentials/Essence Crew and Impact Training Short
EMS’ Techwick is the way to go when it comes to lightweight, comfortable moisture-wicking clothing. On top, a great choice is the Techwick Essentials/Essence Crew (men’s/women’s), which comes in a variety of styles and colors. This shirt is soft and comfortable, lightweight, and wicks moisture nearly as fast as you can produce it, which is certainly helpful when you’re heading full steam through wet, muddy trails. When it comes to below the waist, the EMS Techwick Impact Training Short (men’s/women’s) is a versatile running short that will wick away moisture and keep you running comfortably. These shorts are lightweight, comfortable, and most importantly, breathable, which is a must for any adventure where you’ll be exerting yourself. With 3 pockets, you gain an advantage over most other running shorts, which typically only come with one at best.
Running Socks: Smartwool PhD Run
You’ll want a thinner, lightweight sock that keeps you warm even if it gets wet, and also doesn’t carry odor like normal cotton socks will. Merino wool socks are the way to go and with a variety of sizes, heights, and thicknesses, Smartwool gives you plenty of options. Specifically, the Smartwool PhD Run Lite Elite Pattern Low Cut feature top-tier comfort and moisture management.
Trail Running Vest: CamelBak Circuit Hydration Vest
It doesn’t matter if you’re heading out for 5 miles or 50, you should always make sure you’re prepared with the right gear, but carrying it while you’re running can be a hassle. A good trail running vest will let you carry water, nutrition, and small supplies without sacrificing a smooth, comfortable fit that won’t bounce as you fly along the trails. The CamelBak Circuit Hydration Vest does all of these, comes with a 1.5-liter bladder, and has another 3.5 liters for gear storage (extra socks, snacks, and even stashing another shirt).
Nutrition & Hydration
You want to make sure you’re properly fueling and hydrating, even during a muddy trail run. For proper hydration and electrolytes, Nuun Active Effervescent Electrolyte Supplements are the go-to for endurance activity performance. Coming in a variety of flavors from strawberry lemonade to fruit punch, grape and more (some even have caffeine to give you that extra boost), Nuun tablets just get dropped into your bladder and after a few minutes, you’re good to go! For quick snacks on the go, Clif and Gu make gels that are a little messy and sticky, but easy to consume mid-run. Finally, my personal favorite snack for on the trail are gummies. Clif, Gu, and Honey Stinger all make some really delicious flavors that will help keep you going, and staving off hunger while you tackle the vert and chase those views.
