February 8, 2008

Hitting the Trails: Tips for a successful running or walking fitness program

By Mike Coleman
Special to the Times

For those of us lucky enough to live, work or go to school in the Evergreen area, there is no shortage of trails to run or walk on. In the southern part of Evergreen, along San Felipe Rd. from Villages Parkway to Heartland Way, runs a beautiful creek side trail. Runners and walkers will travel alongside neighborhoods that border ranchlands, giving us a hint of Evergreen’s rural past. Wild turkey and deer are common sights on early morning outings and the sound of the flowing creek and scent of the moist trees after the winter rains bring our senses alive. Traveling end to end on this gently rolling trail will take us 2.3 miles, giving us the opportunity to run or walk just a bit over 4 and a half miles down and back.

In the southern part of Evergreen, along San Felipe Rd. from Villages Parkway to Heartland Way, runs a beautiful creek side trail.

For those wishing to extend their runs a bit longer and are willing to venture a little further, the nearby Coyote Creek Trail offers 15 miles of trail along Coyote Creek, starting a couple of miles north of Hellyer Park and running all the way to Anderson Park in Morgan Hill on the south end. A short drive over Silver Creek Valley Road just before getting to Highway 101, will take you to the Coyote Creek access point and parking lot. From here you can head north to Hellyer Park and back for a nice 3-mile run or head south for a longer workout. Natural settings and wildlife are the theme on this trail where you will likely see squirrels, rabbits and the occasional bobcat among inhabitants. Casual walkers, bicyclists and runners, as well as more serious athletes training for various races including the Boston Marathon use the Coyote Creek trail.

So what do we need to know before heading out on some of these trails? Here are a few tips to get you started:

1) Build an aerobic base: Whether you are starting a running or walking program, start easy and slow, and work your way up to longer distances or a faster pace. After about 4 weeks of base-building you can start to increase time on the trail or distance traveled by about 10 percent a week.

2) Wear good shoes: Don’t buy a pair of shoes because you like the ads or the athletes advertising them. Any good running store will allow you to take a pair of shoes for a test drive. Jog around the block and see how they feel. No one brand or style is right for everyone; find a pair that works for you.

3) Layer your clothes: On cool winter days we might be tempted to bundle up, but after the first mile we’re ready to shed clothes as our bodies heat up from the exertion. It’s a good idea to wear layers so that you can add or remove clothes as you heat up or cool down.

4) Wear a hat and gloves: We lose lots of heat from the top of our heads. A hat will serve the dual purpose of keeping some heat in, and protecting us from the elements, i.e. the sun and rain.

5) Carry water: Even on cool days we want to avoid dehydration. Hip belts are available and make it easy to carry a bottle of water. On hot days it’s even more important to stay hydrated.

6) Carry ID and a cell phone: It never hurts to be prepared, especially when running or walking by yourself. It’s also a good idea to go with a friend; it makes for quality time together.

Mike Coleman is a fitness trainer and coach in the Evergreen area. For more information on getting fit contact: wolfpack57aol.com or 476-6941.