Hit the Dirt Running

By Tom O’Grady

If you are looking for a great way to improve your fitness this summer, consider lacing up your sneakers and hitting the trails. Trail running is an all-around great activity that allows you to spend time outside in nature engaging both your mind and body as the trails and terrain activate all your senses. It turns out that the Capital-Saratoga and Glens Falls region have awesome places to hit the trails for all levels of running experience. 

There is a lot of confusion among runners and non-runners alike as to what trail running is. At its most basic definition trail running is simply getting off the hard road and sidewalk surfaces and hopping on grass, dirt, sand, crushed stone, or some other varied surface. Many parks are great places for beginners to try trail running or to allow for more experienced runners to simply get off the roads for a short period of time. 

The Crossings of Colonie is an example of one place to start trail running as there are approximately 2.5-miles of bike path around the perimeter of the park. For most of the park you can follow the short grass on either side of the bike paths that are just rough enough to offer both a soft surface and spots where you need to watch your footing. If you cross the bridge and enter the back forested section of The Crossings, then the trail is gravel and dirt which provides you a packed non-pavement surface that allows for extra variety. The trail section in this area makes a large half-mile circle that is wide and a perfect spot to do interval training that is not on a track or road!

If you are looking for an even more rugged trail but still want to stay in a park, then head over to Tawasentha Park in Guilderland. The trail system runs 2.5-to-3-miles but the tamest trails you will find here are short stints of crushed stone. The rest of the park has a variety of surfaces including soft grass and dirt with sections along open fields, through dense forested areas, and up and down steep terrain. If you have ever run the HMRRC Summer Series cross-country races at Tawasentha you have experienced what may be the toughest cross-country course in the Capital Region – as this course boasts several steep climbs and descents, along trails studded with tree roots, and has a knee to waist deep creek crossing thrown in for good measure!

Another trail system is Saratoga Spa State Park in Saratoga Springs, which offers a fantastic compromise in difficulty of trails between The Crossings and Tawasentha. Two fantastic trail options are the 5K cross-country course that has been used since the early 1980s for high school cross-country championships, or the “Five Mile Trail” that’s well-marked. Both of these trails will give you a fun experience to add to your trail running repertoire.

If you’re looking for more technically challenging or unique trails, Moreau Lake State Park offers a technical trail system that has great options for a very rewarding 15K or a half-marathon distance trail run. The trails at Moreau are very rugged with steep ascents and descents, as well as rolling sections that have you constantly considering your footing and effort. Moreau is a great gateway to training and preparing for some of the most difficult and rugged trail running routes in the Adirondacks.

The Albany Pine Bush Preserve is another unique area that provides trail running in one of the largest inland pine barrens in the world. The most prominent feature of the Pine Bush is the large rolling sand dunes and pine trees. The trail system is well-marked so they’re easy to navigate, but it is a great place to intentionally get lost for a few hours during a slower effort on a very soft surface.

Further south, the trail system at Thacher State Park offers several great options for those seeking a variety in footing and technicality. The northern terminus of the Long Path is in Thacher, making it good preparation for some of the more difficult, rugged trails in the Catskills.

In addition to these trail running gems, here are some area organizations that have info on many more options – Mohawk Hudson Land Conservancy, ECOS: Environmental Clearinghouse; Rensselaer Land Trust; Rensselaer Plateau Alliance, Saratoga PLAN, and Lake George Land Conservancy.

Now that you have some idea of where to run and how to gauge the trail difficulty, it may be helpful to provide some pointers on why running trails can be good to add to your fitness regimen. If you run primarily on the roads, then trails are a great way to add variety. Because running on the road entails moving in one direction and using the same muscles, for a long period of time, you’re more prone to repetitive stress injuries. Getting onto varied surfaces allows you to work your muscle patterning differently. The varied surface can help enhance your stabilizer muscles, as well as your core, and help ward off injury. The varied surface terrain and undulations in elevation can also increase your effort, even at slower speeds and improve your cardiovascular fitness – potentially making you faster on the roads and in races! 

Finally, for the non-runners who are looking for a fun way to get in cardiovascular exercise, the trails can be a great way to begin alternating between walking and running. In addition to improving your overall fitness, trail running lets you avoid the heat and sun of the summer months, and provide a stress-free atmosphere for clearing your mind.

Health and safety are always paramount so here are some pointers. First, dress properly. Unless you are going on the easiest trails, invest in a pair of trail shoes as the tread and structure is designed to give you maximum comfort and grip. Second, be aware of ticks. Wear light color clothing, consider a bug spray with DEET, and check yourself shortly after finishing to find and remove any ticks as soon as possible. Allergies to both plants and insects can be problematic. Two specific plants you should be aware of are the giant hogweed and wild parsnip as their sap can cause severe blistering. If you’re severely allergic to any insects consider carrying an epi-pen. Finally, if you’re going to be out for a longer run consider a pack that allows you to carry hydration and snacks!

Trail running is a great way to stay fit and complement your training this summer. If you’re excited about trail running and want to race, then there are many events on the schedule. Upcoming races include the Great Adirondack Trail Run Weekend in Keene Valley on June 12-13; Dodge the Deer 5K & Chase the Chipmunk Kids’ Mile at Thacher State Park on June 19; Dippikill Froggy Five & Hard as Hell Half at Camp Dippikill on July 18; Camp Saratoga 5K Trail Race Series at Wilton Wildlife Preserve & Park in Mondays in August; Thacher Park Trail Running Festival on Aug. 22; and Hairy Gorilla Half & Squirrely Six at Thacher State Park on Oct. 31.

Between the variety of terrain and the race offerings, you have plenty of reasons to beat the heat this summer by getting off the roads and trail running! 

Thomas J. O’Grady, PhD, MPH, CPT-NASM of Slingerlands is an avid runner, hiker, and lover of the outdoors. For more info, email ogrady.strategies@gmail.com or visit ogradystrategies.com.