As a kid, I used to dread anything having to do with the great outdoors—the bugs, the smoke-in-the-eyes, the sleeping on the ground, the squatting to pee, etc. And since then, I’ve tried to avoid any form of outdoor anything that involved the phrase "getting back to nature." But over the last few years, I’ve started to take on a new appreciation of being outdoors. And let’s face it. Today’s parks and recreational areas have made it easy, providing groomed trails, maps, bathrooms and even running water..

If you’re stuck on thinking that exercise belongs in the gym, it’s time to reconsider your definition of "exercise." More and more people are discovering the benefits of bringing their workout outdoors. For Jackie Schaunlabber of Bethlehem, N.H., it’s trail running and speed hiking. "I enjoy both for different reasons," Schaunlabber says. "The stair-climbing effect when hiking the mountains—it strengthens the hamstrings and the calves on the way up, and the quads on the way down. And the small inclines and declines on the flatter trails are just enough to challenge the cardio system beyond a flat-ground workout." 

But for Schaunlabber, as well as other outdoor goers, it reaches beyond just the workout benefits. "Probably the most enjoyable thing is being outside with the fresh air and no one to disturb me," Schaunlabber says. "And it’s a different experience every time, depending on weather, time of day, etc."

Holly Cate, a long-time veteran of the outdoors and faithful trail runner, echoes this sentiment, "Why do I prefer backcountry running over running on regular roads? First and foremost, the inner peace one can experience when miles from civilization is difficult to describe. I am content, and most comfortable with life while out on these adventures." 

Other runners have switched to trail running due to road-running injuries. One All-American Tail Running Association (AATRA) member says, "I was having a lot of hamstring injuries while running flat and fast, so I decided to try running hills for a change. The result was a far more satisfying run with beautiful scenery and less pain!" 

"Take the time to enjoy every trail run. Stop, look around and pity the poor fool who is pounding the pavement and competing for air with automobiles!" 
- AATRA member

Some heading to the great outdoors, however, prefer to wheel it. Lara Fitzpatrick of Kelowna, British Columbia, Canada, discovered mountain biking four years ago. "I was living in downtown Vancouver when I acquired an old Kuwahara 12-speed bike from a co-worker. I began biking around Stanley Park and the seawall on the paved paths. I then tried a couple of groomed dirt trails that dissected the park. That was all it took—I was hooked!" 

Whether you’re an outdoor newbie or a veteran looking for something new to do, take the time to do a little homework first. We’ve given you some tips and ideas to get you started (see sidebars). Remember, sometimes moving to the next level involves breaking out of your comfort zone. We’d love to hear how your adventures go! 

Over hill, over dale

Tired of staring at a wall (or someone’s backside) while you put your time in on the treadmill? Then it’s time to hit the trails! Whether you’re trail running or fitness hiking, you can take your cardio to the next level—literally.

Warm-up
Take about five minutes to warm and prepare your body for the work ahead. Begin with walking to get your feet accustomed to the uneven terrain. Gradually increase your speed until you’re going at a nice, steady pace.

Workout
Your workout will partly be determined by the terrain of the trail. Is it fairly flat and well-groomed? Then juice it up by adding 15- to 30-second sprints every two to three minutes. Are there rolling hills on your trail? Determine to run the hills and walk/jog between or visa versa. Are you going uphill the whole way (that is, until it’s time to go back down)? Assuming the footing is stable, try running uphill every couple of minutes for 30 seconds or so. If running isn’t your thing, change up your stride along the way—quick, short steps or longer, more deliberate ones—and get your arms into the action, too! If the trail has more difficult sections, take advantage of it and plow on through, rather than going around it. Coming back, down don’t always let gravity have its way, pulling you quickly down the trail. Your legs will get a good workout if you fight it (not to mention it’s not always safe to run down a trail with loose gravel). Wearing a backpack and/or using trekking poles will increase your intensity—and rev up your fat-burning potential at the same time.

Cool-down
Use the last five minutes of your trek to bring your heart rate back down some. Slow your pace and take in the beauty around you, as well as some deep breaths. At the end, why not take a few minutes to stretch and relax? Of course, the ultimate cool-down after a hot summer workout is a mountain stream. Go for it!

More from Lara Fitzpatrick

Q: How long have you been mountain biking?

A: In the summer of 2000, I moved to Kelowna, B.C., which is where my adventure with mountain biking truly began. After a few easy trail rides on my old bike, I parked it for good and purchased a full suspension bike, a Sugar 2, made by Gary Fisher. "Sweetness" is a much more comfortable ride for both my upper—and more importantly—my lower body.

Q: What is it about mountain biking that you like—what draws you to it?

A: I love the physical challenge of getting to the top, and the mental challenge of the descent! Both can be as tough or as easy as I choose. Mountain biking combines several factors, from skills on how to ride the trails—without crashing—to the cardio challenge. Mentally, I am thinking of getting over the next hurdle ahead of me or how the heck am I ever going to get to the top.

Every time we ride, it’s different. One day can be hot so we take it easy, riding more rolling hill-type paths, take the camera, water, lunch and enjoy the flowers. Another day can be cooler and every one’s full of vigor, so we push harder and faster to the top. Forget the flowers; last one to the top is a rotten egg! Yet another day can be different where it’s wet and we have a blast splashing in the mud. Or riding the same jumps over and over to see who can get the biggest air. Each ride is unpredictable. That’s mountain biking! It’s all about having fun and reliving a little piece of our childhood.

Q: What advice would you give to women considering giving mountain biking a go?

A: If I had to give one piece of advice it would be to rent a good bike and start on a flat, wide trail in a nice park that allows bikes. Practice a couple of skills like turning, breaking and pedaling in all kinds of surfaces—grass, dirt, loose gravel, etc.—and gradually work up to more difficult terrain. 

Get in the gear

You’ve decided to give trail running a try. Great! One of the first things you’ll need is a good pair of shoes. But not just any old running shoe will do (and don’t even consider a cross trainer!). Manufacturers now make trail running shoes,with meatier outsoles and lugs to grip rocks and dirt—sort of like a mountain bike tire. Trail runners are also reinforced and often waterproofed to take the tougher, sometimes soggy, terrain. 

To learn more about trail running, check out: The Ultimate Guide to Trail Running (The Lyons Press, 2001), by Adam Chase and Nancy Hobbs 

Trail Running: From Novice to Master (Mountaineers Books, 2002), by Kristen Poulin, et. al. 

Happy trails to you

If the idea of hitting the trails doesn’t do much for you, maybe this will. "I recently did some research for a story," says Gina DeMillo, associate editor of Backpacker magazine, "and was surprised to learn that hiking burns up to 500 calories per hour, depending on your body weight and the difficulty of the trail. That’s almost twice as much as walking alone!"

Maybe it’s the thought of being out in the wild, on unfamiliar territory that’s scared you away. "If you’ve never hiked before, set a goal like completing a two-mile walk around a nature center near where you live," DeMillo suggests. "Then, gradually increase the distance or trail difficulty."

Before heading out on a trail for the first time, consider taking a well-traveled path. DeMillo also recommends reading guidebooks, checking out the trail maps, or asking experienced friends to hike with you so you’ll know what to expect. Hiking alone is not recommended for beginners. Another tip: Have a plan and make sure you tell someone you trust exactly where you’re going and when you expect to return.

Lastly, don’t forget a small daypack with a minimum of food and water, as well as some extra clothing and a first aid kit. And if there’s room, don’t forget the camera and a good book. Hey! When you reach the top, you just may want to stay a while.