Taking to trails offers alternative for runners
By Stanley Lee
Special to The Advertiser
Imagine escaping city life, experiencing nature and getting a good workout, just by driving 15 minutes.
• There are more than 40 trails on O'ahu with dozens more on the Neighbor Islands. To find out more about them, visit Na Ala Hele, which is administered by the Department of Land and Natural Resources, under the Division of Forestry and Wildlife, at www.hawaiitrails.org or by calling 973-9782. I Also located in Makiki is The Hawai'i Nature Center. For more information, contact them at 955-0100 or at www.hawaiinaturecenter.org. WHAT TO REMEMBER: • Stay on marked trails. Trails are maintained by the DOFAW and are there for a reason. Straying off them can be dangerous. • Know the route. Utilize trail maps, available through the DOFAW, Na Ala Hele office and Web site or the Hawai'i Nature Center. Books are also available at bookstores. • Hike with a partner. If there's an accident, the other can always relay for help. • Tell someone where you're going and what time you plan on returning. • Use common sense and keep track of time so you can finish before sunset. WHAT TO BRING: • There is plenty of interesting gear out there from Camelbak hydration backpacks to shorts with multiple pockets. While it may look trendy, one can still enjoy the trail with a water bottle, cell phone and a light snack depending on the length of the run. Sunscreen and mosquito repellent can be applied before the run and a light jacket or windbreaker might not be a bad idea if the trail crosses through several levels of elevation. You can also stick the map in your back pocket. • Trail running shoes, ranging in price from $50 to $110, offer protection and stability. Brian Clarke, who hosts trail running clinics, suggested one should "try everything on in their size. The most important thing is comfort."
Located as close as Makiki or as far as Mokule'ia, O'ahu has more than 40 trails for both the rookie and avid runner to enjoy a run through nature.
WHERE TO GO
Trail running is an alternative to the humdrum of running on sidewalks. With terrain varying from dirt to grass to stream beds, running takes on a different meaning on these paths traversing O'ahu's mountains.
"Running through the forest gives you a sense of nature," said Ayaka Mitsunari, 18, of Kaimuki and a sophomore at San Jose State University. "Here you live in an urban society and trail running allows you to get in touch with nature."
Trails range anywhere from 1 mile to 10 miles. Some aren't difficult, while others require a few hours to finish. But whether it's a light jog or a race to see who can reach the other side of the mountain, trail offerings range from views of the city to a crash course in local flora and fauna to a waterfall.
"When you get it (waterfall), you feel like you accomplished something," Mitsunari said of running on the Manoa trail.
KNOW THE TRAIL
Before running off for the trails, though, Brian Clarke of Maunalani Heights, suggests one should familiarize themselves with the route first. While some routes are simple, some, like the trails in the Tantalus system that crosses into Manoa and Makiki, are 20 miles long, said Clarke.
Maps are available at bookstores, the Department of Land and Natural Resources, Na Ala Hele and the Hawai'i Nature Center. The latter two are located in Makiki.
"If you don't have a map or are good at reading one, you can get lost," said Clarke, who holds trail running clinics. "If a person doesn't have a map or isn't familiar, I urge them to join a group or club so they can learn it and go back and pick it up later."
Runners should also be aware of the trail they are on. Tree roots, low lying branches and terrain changes offer their share of surprises and disasters.
"They should watch the trail constantly and watch where they are putting their feet every single moment," Clarke said.
Mitsunari, who has taken several spills, echoed Clarke's comments.
"Always stay alert because you never know when you're going to fall," Mitsunari said.
One of the main concerns for trail runners is tripping or twisting an ankle. Clarke said the best way to avoid that is walking through difficult parts of the trail.
USE CAUTION
"Walk through sections that are difficult such as stream beds, and rocky and steep areas," Clarke said. "Walk through and start jogging again when it gets smooth again."
Much like hiking, caution should be exercised while trail running. Some general safety guidelines include staying on marked trails, going with a partner, telling someone your route and planned return time, and using the trail in daylight.
Useful items for the trail include water, a light snack, sunscreen, mosquito repellent and even a cell phone to reach someone during an emergency.
Akabill Molmen of Waikiki used to scoff at the idea of bringing a cell phone until a run earlier this summer when a friend fell and dislocated his shoulder. He called for help and by the time they emerged from the trail, a ride was there waiting to take him to the hospital.
Clarke also suggests a light jacket or windbreaker, since trails often cross through several elevation levels where weather conditions can vary. Trail running shoes also provide protection, stability and are more suitable for the terrain than regular running shoes.
Both Molmen and Mitsunari suggested one should also know their limits. Mitsunari said, "don't push yourself too hard," while Molmen advised that it's "better to finish with extra energy than to finish trashed."
NOT A LONG DRIVE
Getting the experience of nature doesn't require driving into the countryside. Two of Mitsunari's favorite trails are in Palolo Valley and Tantalus. While each offers scenic views and an up-close feeling with nature, she also considers them as a workout.
"For me, trail running is one thing that helps me relieve stress," Mitsunari said. "You can get out at a slow pace and it still works you out."
Aside from the workout, she's discovered a lot about herself out on the trails.
"You get courage, you learn to be alert and not kill yourself," Mitsunari said. "In the beginning, I was like 'It's gross.' After a while, you get used to it. Even if it's raining and there's puddles, I step into it."
