By Joe Wilkinson
Iowa Department of Natural Resources
Building endurance can be an uphill battle for serious runners. But it doesn’t have to be round and round the track...or along lonely county blacktops. Throw in a few park trails and you get real hills...and various surfaces for a different and scenic workout.
Brogan Austin won the Iowa high school Class 3A cross country meet last fall, after logging 100 of his 518 summer training miles on the hills and bluffs of Ledges State Park. The Boone senior continued his hill climbs and won the 3200 and 1600 meter runs at the 2010 state track meet, in May.
He’s on to something that is far from a well kept secret. If there is a park trail in the vicinity...somebody is running it. At Lake Macbride State Park, west of Solon, there’s a steady stream of traffic. “It gets our athletes off the roads and to a softer surface,” notes Emy Williams, cross country coach at Solon High School. Her teams use it regularly; as do athletes from Prairie High School, the University of Iowa, Cornell and Coe Colleges.
A steep hill near the trailhead at the park’s north entrance challenges runners and bicyclists. From there, a crushed limestone trail winds five miles east to the Solon Nature and Recreation Area. Most of the route is flat; perfect for racking up miles, or for a family stroll. As you approach Solon, a couple rolling inclines challenge runners. “It’s the versatility. The terrain is similar to most cross country courses,” compares Williams. As I walked it Monday morning, five of her runners passed me. Earlier in the month, her boys and girls teams had summer camp there.
Throw in the 1.5 mile loop from the beach to the Macbride dam and you have a tree-shaded bonus. In all, there are about 20 miles of trails along the lake or through the parks’ steep, wooded terrain. Jog across the dam, and pick your way across the rocky spillway and you have wooded hillsides and hard dirt trails pointing toward the University of Iowa’s Macbride Field campus.
You can even do your running for college credit. Through the University of Iowa’s Lifetime Leisure Studies program, Paul Sueppel offers an eight-week, one credit hour class on Trail Running. “I’m always telling them to keep their feet underneath their body; short, quick steps,” advises Sueppel. “(Other than that), it’s good posture, body up, head up. You need to retain your balance, especially going downhill. Watch for objects lying ahead.”
With any sport, specialized equipment makes a difference. A good pair of trail running shoes does not resemble ‘stock’ Nikes, adidas or Sauconys. With trail running growing by leaps and bounds (literally) most full service shoe departments or running stores now stock trail shoes. “The thing to look for is big lugs on the bottom...and good ankle support,” urges Sueppel. He says a new generation of trail shoes features just a low cushion; almost barefoot running, but with a little protection.
Lots of flat land runners get an outdoor education in a hurry, in state parks. Sueppel’s class meets twice a week for eight weeks. With the Coralville Reservoir, Iowa River and Lake Macbride, there is a variety of terrain; Squire Point, Sugar Bottom recreation area...as well as the Solon to Macbride trail. “It’s fantastic; the kids from out of state especially--who think Iowa is flat,” notes Sueppel. “It gives them an idea of Iowa’s landscape.”
Many state park trails come with a plan. Brogan Austin took advantage of the familiar ‘box’ step design at Ledges. “The steps are designed with the same ‘rise’ in each one,” explains Angela Corio, from the DNR parks bureau. “You know each step is going to rise six inches. You can focus on the view, instead of tree roots and irregular terrain. They are also built for long term erosion control.”
The ‘tread’; the number of steps you take on each has a purpose, too. Some allow one footfall. Every once in awhile, though; a longer one requires two. “That way, you are not always leading uphill with the same leg. You have to change,” explains Corio.
It’s no coincidence that many of Iowa’s state parks have steep topography. In the first few decades of the 1900s--many were gifts to the state, or relatively cheap purchases because no one could farm them! Many of the resulting trails offer jaw-dropping beautiful vistas, as well as a great workout.
But it’s not just the family stroll or heavy-duty hikers who take advantage. Some park users go full throttle. “Surprisingly, we get quite a few runners; Briar Cliff and Morningside Colleges and area high schools come out regularly,” says Park Ranger Kevin Pape, about the steep bluffs of Stone State Park, at Sioux City. “The Missouri River Runners Club sponsors its Broken Toe Trail Run here. We do see our regulars out here.”
Some are far enough away from the nearest town that it’s a workout just to get to them. That trims the number of runners...but some still show. “We see our regulars. The trails are their network. They create their own routes,” says Matt Tschirgi, park manager at Pikes Peak State Park, high above the Mississippi River near Marquette and McGregor.
Besides the break from looking at street traffic or the same striped track surface lap after lap, many runners come for the view...as well as the softer, kind-to-the-legs surface of many state parks.
