With warmer weather arriving, people who love to exercise outside can look forward to more time on the trails. Whether you’re hiking, biking, running or simply “forest-bathing,” there’s plenty to enjoy.
Dr. David Hirschi, a Non-Surgical Sports Medicine Physician with ThedaCare Orthopedic Care, serves as medical director of the Fox Cities Marathon. We checked in with him to learn about the benefits and safety considerations of hiking and trail running.
“Hitting the trails offers lots of rewards,” Dr. Hirschi says. “As you spend time in nature, remain aware of hazards so you can enjoy your time to the fullest.”
Trail Triumphs
“Hiking and trail running provide all the benefits of any exercise, including improved physical and mental health,” Dr. Hirschi says. “They also offer the advantage of stress reduction that comes with spending time outdoors.”
Other benefits include:
- Greater focus. Uneven terrain and hazards like tree branches, rocks and water can strengthen your mind-body connection as you adjust to avoid trips and falls.
- Improved balance. Making quick changes to move through uneven terrain can boost balance — one of the crucial components of fitness.
- Strength-building. Traversing uneven terrain also helps you build stronger core muscles, glutes, legs and ankles.
- Gentler on joints. Trail running is easier on joints than the hard, repetitive pounding of road running, Dr. Hirschi says. This type of running offers softer, more varied terrain. It also can help you avoid repetitive stress injuries by working multiple parts of the body in different ways throughout your run.
- Endurance. Trail running and hiking can increase endurance by building the muscles needed to navigate inclines. This works the heart and strengthens joints.
Trail Tribulations
The same uneven terrain that provides so many benefits to your body also poses a greater risk for trips and falls. These can result in injuries and even broken bones.
“Nobody wants their trail running or hiking experience to end in weeks of recuperation, or even surgery,” Dr. Hirschi says. “You can help improve your balance on rocky or hilly terrain by changing your posture and cadence a bit.”
General guidelines include:
- Picking your feet up a little higher than you would on the road
- Leaning your body forward slightly while you’re running or hiking
- Landing on slightly bent knees to help your body absorb alterations in surfaces
- Keeping your arms taut and close to your body to give you extra power and stability
Other Considerations
- Footwear. If you plan to do a lot of trail running, you could invest in a pair of shoes made specifically for that activity. These will feature extra traction and wider soles to provide added stability. Same goes for hiking. If you’re choosing dedicated footwear, you can select between hiking shoes or boots. Either way, make sure to break them in before heading out on a long journey.
- Trekking poles. For hikers, especially those who are older or less steady on their feet, trekking poles can add stability for navigating uneven terrain. They can also help give you a better upper body workout.
- Ticks and other bugs. Particularly in Wisconsin, trail runners and hikers must be aware of the danger of insect-borne illnesses, including Lyme disease.
Follow these guidelines:- Stay on the marked trail
- Avoid areas with long grass
- Wear long pants or leggings and tuck them into socks
- Choose light-colored clothing that will make it easier for you to see insects that have hitched a ride
- Follow Centers for Disease Control and Prevention recommendations for the right bug sprays or pre-treatments to best repel particular bugs.
- Sunscreen. Even though you may be running or hiking through shaded areas, you still need sun protection. Wear a broad-spectrum sunscreen of SPF 30 or higher. Reapply at least every two hours. Protect your face and eyes with sunglasses and a hat.
- Hydration, fuel & first aid. Ensure you have plenty of water. Plan for extra if it’s hot or if you’re trail running. You’ll also want to pack some snacks such as granola bars or trail mix. Finally, make sure you have access to a first aid kit.
- Weather. Check your apps before you go, and avoid going out in rainy or stormy weather. Additionally, muddy and wet trails can increase your chance of slipping and falling.
Pay attention to temperatures as well. Excessive heat can cause you to dehydrate faster or put you at risk for a heat-related illness. Cold weather can lead to hypothermia, particularly if you get lost, or you slip and become injured.
- Cell service. Prepare for spotty or non-existent coverage. Depending on where you plan to run or hike, don’t count on the ability to check your favorite weather or map app on the go. If you’re not familiar with an area, pick up a park map at the entrance or print out a trail map prior to trekking out on a new trail. Keeping a gazetteer, which has detailed topographic maps of the entire state, also can be helpful.
“Wisconsin is full of beautiful trails, and we encourage people to take full advantage of them,” Dr. Hirschi says. “With a little planning, you can reap all the rewards of time in nature while also minimizing the risk of hazards and injuries.”
Injured while hiking or running?
ThedaCare Orthopedic Walk-in Care is here for you. Connect to care seven days a week, no appointment needed.
