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.
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.
Video: Trail Running in Chamonix
“Chamonix is the epicenter of some of the most extreme outdoor sports in the world, and with that comes…a lot of dudes.”
Newsflash: Belgian Karel Sabbe Smashes Appalachian Trail Speed Record
41 days, 7 hours, 39 minutes.
Thats the new fastest known time (FKT) along the 2,190-mile Appalachian Trail after the 28-year-old Belgian dentist and ultrarunner Karel Sabbe topped out on Katahdin to finish the thru-hike on Tuesday.
The new record is the latest in a rapid arms race that the AT has been host to in recent years, with numerous runners upping the ante and besting each other’s times on the Georgia-to-Maine trail. Until Tuesday, the record belonged to Joe McConaughy who set his FKT last year—Sabbe broke McConaughy’s record by more than 4 days. For his hike, however, Sabbe utilized a support team to provide him with food and other aid, lightening his backpack. McConaughy completed his hike unsupported.
“Nobody had averaged more than 50 miles on the Appalachian Trail. More than proud, I feel privileged for having lived these incredible adventures. It was a blast from start to finish!” Sabbe wrote on Instagram.
In 2016, Sabbe also broke the speed record on the Pacific Crest Trail (breaking the FKT of none other than Joe McConaughy), a title he still holds, making him the first to hold both records simultaneously, according to him. Not a professional runner, Sabbe burst onto the ultrarunning scene with his PCT record two years ago and spends most of his time as a dentist in Ghent, Belgium.
During his record-setting run, Sabbe’s mornings started shortly after 3 a.m., seeing him push most days for around 53 miles. His final day on the trail, he ran 100 miles for 32 hours up the steep sides of Mount Katahdin to capture the record. Sabbe shared his final steps on Facebook:
The Best Beers After Every Adventure
There are a lot of things to love about being outdoors in the summer. Days are longer, so you have extra time for adventuring. Temperatures are warmer, so you don’t have to worry about how many layers to wear—and how many extra ones to pack. And, even though the après scene is strong in the realm of winter sports, few things are more satisfying than an ice-cold beer at the end of a hot summer day spent in the wild. So, to make this your most refreshing summer yet, begin with these beer and activity recommendations. Just remember to drink and play outdoors responsibly, please. Cheers!
Beers for Backpacking
Whether you’re the type to save a little space for a can or three in your pack or someone who leaves a six-pack in a cooler in your car, there’s no denying that a strong brew and backpacking go together like peanut butter and Nutella. Pitch-A-Tent Double IPA from Hobbs Tavern & Brewing Co. (8% ABV; 76 IBU) is the perfect way to wind down from a high-mileage day while you wait for your freeze-dried meal to “cook.” And, it’s still just as good if you wait to imbibe until you’re back in the parking lot—or your backyard.
Beers for Mountain Biking
If you’re anything like my husband and his friends, you throw back a beer at the end of a hard ride, because you totally crushed it, bro. If you’re like me, you probably have a few new bruises, so you crack open a cold one in an effort to dull the pain that both your body and ego are suffering. Either way, New Belgium’s Fat Tire Belgian Style Ale (5.2% ABV; 22 IBU) is an ideal choice for your post-ride recovery beverage. As an added bonus, New Belgium is a member of 1% For the Planet, so each Fat Tire you drink also helps support amazing things like bicycle advocacy, clean water, and reforestation.
Beers for Climbing
Nothing soothes tender tips better than an ice-cold beer after a day of cragging. As soon as your rack is stowed away, your rope is coiled, and you’ve traded in your approach shoes for your flippy-floppies, it’s time to treat yourself to a parking lot Monkey Fist from Shipyard Brewing (6% ABV; 50 IBU). This delicious West Coast-style IPA is named after a knot (for sailors, but still), and according to Shipyard, it “starts smooth and finishes with a…subtle bitterness,” which is likely also how your day of climbing progressed. I dare you to find a more appropriate brew to wrap up a day on the rock.
Beers for Trail Running
Hitting the trail for a tough sweat session is one of those things I love as an afterthought but really only tolerate as it’s happening. The post-run beer, however, is not only something I love in the moment, but it’s also often what motivates me to even put those miles under my feet in the first place. And, in this instance, Rock Art Brewery’s Ridge Runner (7.2% ABV; 23 IBU) always hits the spot. Ambiguously classified as a “Bold Vermont Ale,” these strong suds easily help you forget about those lung-burning climbs, quad-killing descents, and all the roots and rocks you nearly face-planted.
Beers for Hiking
Day-hiking is great, because it’s just backpacking for a few hours instead of a few days and doesn’t involve carrying all that stuff. There’s no denying that a day of hiking deserves a beer, but since it’s not quite as demanding, I like to end my treks with one that’s a little less intense. Trail Hopper from Long Trail Brewing Co. (4.75% ABV; 40 IBU) is a slightly fruity, super-refreshing session IPA—and an excellent way to end a hot summer hike.
Beers for Paddling
All of these summer sports are tiring, but spending a day in a kayak or on a paddleboard has a particular knack for wearing you out. I don’t know if it’s because of all the sun, or if it’s just because I always forget how much of a workout paddling actually is, but whenever I head out, I’m totally beat when I get back on solid ground—and super thirsty. Dogfish Head’s SeaQuench Ale (4.9% ABV; 10 IBU) is a mixed bag of styles (Kolsch, Gose, and Berliner Weiss) with some lime and sea salt thrown in. Men’s Health dubbed it “the world’s most thirst-slaying beer,” and overall, it’s a great complement to your aquatic adventures.
Call It a Day
Some summer days are so nice, you end up enjoying more than one activity. Maybe you hit the trail for an easy run in the morning, and then, go to your favorite lake for an afternoon paddle. Or, maybe you head out for a little alpine endeavor, like Henderson Ridge. Whatever your multi-sport adventure of choice may be, there’s one beer that’s perfect for the end of a day spent outdoors: Call It A Day IPA from Moat Mountain Brewing Company (8% ABV; 75 IBU).
Now, you tell us: What’s your favorite beer, and which activity does it pair with best? Let us know in the comments!
7 Reasons You Should Take Your Running Off-Road
There’s no denying that road running is a great workout. It’s perhaps the most convenient way to exercise, but it’s not always the most enjoyable. There are cars to contend with, it can be jarring to your body, and running the same few loops through your town eventually just gets boring.
If you’ve found yourself tending toward the “hate” end of your love-hate relationship with running lately, it might be time to try taking your runs off-road. Trails are a lot like roads, except they’re a little more challenging and far more enjoyable. There are plenty of reasons it’s worth switching from pavement to dirt, starting with these seven:
1. It’s a good excuse to slow down
Sure, running fast has its benefits—and getting faster is often a runner’s main goal—but slowing down every once in a while is good for you, too. The road, however, has a sneaky way of making runners feel like they constantly need to push their pace. When you hit the trail, the roots, rocks, uneven terrain, and steeper inclines naturally force you to run slower. In fact, expect a pace anywhere from 30 seconds to two minutes slower than your typical rate. But, you’ll never feel guilty about it.
2. There’s no traffic
If you enjoy the smell of exhaust, horns honking, doing that silly jog-in-place thing road runners do at intersections, and the risk of getting hit by a car, then by all means keep pounding the pavement. But, if you’re looking for a way to get away from all the noise, fill your lungs with fresh air, only stop when you want to, and not have to worry about being pancaked, it’s time to hit the trail. As a bonus, the animals you’ll see will generally be alive, instead of mangled in the middle of the road—just be sure to keep your distance from them.
3. The scenery is way better
Every once in a while on a road run, I’ll pass by a building or house that looks cool enough to make me slow down and stare for a second. Most of the time, though, there’s nothing truly fascinating or beautiful to look at when you hit the streets. Trails, on the other hand, are much more aesthetically pleasing, from the colors, including lush greens in spring and summer, bright reds and yellows and oranges in the fall, and enchanting crystalline whites in the winter, to the way the sun shines through the trees to reaching scenic vistas and overlooks. Nothing you see on the road will ever beat the magic of the wilderness.
4. You’ll develop greater proprioception
In addition to being a fun word to say, proprioception is hugely important when it comes to running. After all, without awareness of where your body and its parts are in space, you wouldn’t be able to run without looking down at your feet the entire time. With all of the extra obstacles trail running presents—things like rocks, roots, fallen trees, and water crossings—your proprioceptors get as good a workout as the rest of you. In turn, this leads to better stability, balance, and the ability to better judge when and how to adjust your stride whenever you encounter one of those aforementioned obstacles.
5. It’s easier on your joints
There’s a reason people refer to road running as “pounding pavement.” Paved roads are hard, and every time your foot strikes down, a shockwave runs through your body. Of course, our bodies are designed to handle this kind of stress, and for the most part, they’re really good at it. But, over time, it can lead to trouble, especially in your knees. Running on trails reduces some of that stress. Particularly, the ground is softer, allowing your foot to slightly sink in when it lands and absorbing some of the shock before it makes its way up your leg.
6. It’s a better workout
Running on the road is an incredible workout. It builds strength in the legs, increases cardio fitness, and burns a lot of calories. Running on a trail does all of that, in addition to naturally incorporating lateral (side to side) movements by forcing you to avoid obstacles, improving balance, and potentially burning even more calories.
7. It makes you faster on the road
Because trail running offers a better overall workout—especially if you do your hill repeats in the woods, which generally have steeper, more sustained inclines than paved hills—your overall running fitness and economy will improve. Don’t be surprised when your road running paces start to get faster as you spend more time on the trails.
Now you tell me: Are you a trail running convert? What made you switch? Or, are you sticking it out on the road (and why)? Leave your thoughts in the comments!
8 Reasons to Choose Waterproof Trail Runners
Anybody who’s working through the Northeast’s 4,000-footers should have a pair of waterproof trail runners in their footwear arsenal. Lightweight and blocking out moisture, they’re the perfect shoe for getting to the summit and back quickly on those less-than-perfect spring, summer, and fall days. Don’t believe us? Here are eight reasons they’re the ideal rainy hike footwear.
1. Light is Right (Even When It’s Raining)
Everybody knows that a pound off your feet equals five pounds off your back. Since that adage holds true even when it’s dumping buckets, wearing these shoes is a great way to avoid a difficult choice between heavier hiking boots and lighter-but-not-waterproof trail runners. Not only will they allow you to maintain the hiking efficiency that you’re used to from regular trail runners, but they also provide almost as much weather protection as boots.
2. The Skinny on Being Heavy
Boots are also stiffer and less responsive, reducing your body’s efficiency. For every pound you put on your feet, you expend five-percent more energy. Five percent might not sound like much, but on a four-hour hike, that’s more than 10 minutes. Think of it as an extra 10 minutes to linger at the summit after the weather breaks.
3. Flash the Flats
Waterproof trail runners let you move fast and keep your feet dry on soggy spring days or when you encounter unexpected showers. Since they’re designed specifically for running, you can race across that ridge, sprint ahead of that shower, or see just how fast you can cover that flat.
4. Warming Up to the Idea
Although trail runners might not be as warm as boots, especially traditional full-leather hikers, their waterproof liners add just enough coverage to make them suitable for cool spring weather or a little bit of snow lingering high up on the ridge. Even better, they adapt great on those days that start cold but warm up fast.
5. Find Their Niche
Make the most out of waterproof trail running shoes by using them for the right types of hikes and conditions. Longer trips with lengthy stretches of flat ground and numerous short water crossings, like Bondcliff in New Hampshire’s White Mountains, are the perfect place to ditch the boots so you can cover the flats faster. They’re also ideal for shorter hikes, like Camel’s Hump in Vermont, where the support of boots isn’t needed—especially when you’re traveling through rainy and muddy conditions.
Pro Tip: When water levels are high, getting past a water crossing requires more than the right footwear. Check out this guide on safely crossing backcountry rivers.
6. No Need to Give ‘Em the Boot
Spring conditions—mud, rain, and repeatedly getting wet and drying—shorten the lifespan of both shoes and boots. Ironically, getting wet is what commonly leads to the demise of waterproof liners, as moisture brings minute dirt particles into the space between a boot’s exterior and its inner membrane. Here, the particles then slowly abrade the liner. Because waterproof trail runners are traditionally less expensive than boots, it is less painful to replace them when their time has come.
7. Quivering for a Pair of Trail Runners
Even though trail runners are typically less expensive than boots, no one wants to be constantly replacing a key piece of gear. One of the great things about them is, they are an essential arrow in your quiver, truly shining during mud season and rainy days. Because of this, it’s not uncommon to get a few years out of a pair.
8. The Right Choice for the Right Day
Maximizing your time in the mountains is all about matching the right gear with the right conditions. Waterproof trail runners are perfect for logging miles in damp spring weather or whenever your trip has a high probability of mud and rain. Although they’re a key piece of gear, a lot of occasions still call for traditional hiking boots, as well as non-waterproof trail runners.
We want to know which types of footwear you wear hiking. Let us know in the comments!
