Skip to main content
Shop Plans Learn more about our coverage options including health, Medicare, dental and vision options for you, your family or your employees. Get Started Individual & Family Medicare Employer Vision Dental International Travel Find Care FAQ Blog Members Stay on top of your health care with helpful member resources. Members Home Medicare Health Dental Vision Find Care Member Knowledge Center Member Forms Medicare Forms Library Make a Payment Federal Employees Student Blue Healthy Blue Providers Access tools, policies and the latest information to help you care for our members. Providers Home Network Participation Networks & Programs Claims, Appeals & Inquiries Prior Authorization Services & CPT codes Prescription Drug Search Policies, Guidelines & Codes Provider News Provider FAQ Contact Us Employers Learn about our coverage options for small and large employers, and access tools and resources for your group. Employers Home Shop Employer Plans Employer Portal Support Member Forms & Resources Find Care Blog Agents Access the tools you need: rate quotes, applications, forms, the latest industry news, marketing materials and more. Agents Home Agent Services Check Eligibility Find Care Member Forms & Resources Medicare Forms Library
Contact Us
Log In
I am ... Please select A member A provider An employer An agent
Log in to Agent Services
Log in to Employer Services Register for Employer Services I'm registered but need portal access
Username Forgot username? Continue to Log In Register for Blue Connect Need help? Learn how to log in.
Log in to Blue e Register for Blue e Log in to Dental Blue
Back
Step up your pace with trail running: 5 NC trails for beginners October 19, 2021 Healthy Living Fitness 3 MINUTE READ

I hear it every time from my hikers when a runner goes by: “That looks so dangerous!” They’ll go on to mention the rocks, the tree roots, the zigs, the zags. “I don’t under stand why people do it.”

“Well,” I’ll say, crafting my defense, “in fact, trail running is probably safer – and easier on your body – than running on pavement.”

Once the aghast look subsides, I begin ticking off the the benefits of trail running:

  • Your legs and feet take less of a pounding. On pavement, your feet strike, hard, the same way every time. On a softer, uneven path, your feet strike with differing impact, better distributing that impact over the course of the run.
  • Because no two strides and strikes are alike, you work more muscles, both in your legs and in your core.
  • It uses mindfulness skills. You do have to pay attention to those rocks, tree roots and other obstacles, and that intense focus leads to something of a zen state.
  • You burn more calories thanks to the uneven terrain. According to the Medicine & Science in Sports & Exercise Journal, trail running burns anywhere from 60 to 90 more calories per hour than on pavement.
  • Being in nature – on a natural surface trail as opposed to a sidewalk along a road – lowers stress and anxiety levels.

Intrigued? A few thoughts on getting started:

Start with a trail you’ve hiked, one that’s not too challenging and with good surface.

Try to run at a time when you know others are on the trail. A little company is a good thing should you twist an ankle.

Alternate hiking and running at first. Then gradually increase the amount that you run.

Go slow. Your running speed, at first, shouldn’t be much faster than your hiking speed.

Get trail shoes. Running in shoes ill-suited for speed on the trail can quickly quash your interest – and lead to injury. And if you decide you don’t like trail running, trail shoes make great hikers.

Find someone to run with. Trail running Meetup groups abound, and most sponsor runs friendly to newbies. You’ll also learn a lot from more experienced trail runners, you’ll make running friendships and you’ll cultivate a group to run with.

Pretty soon you’ll be in the market for good trails to run. Here are five that are especially friendly to trail runners:

1. Brumley Forest North, Hillsborough, NC

Distance: 3.2 miles

Trail: Multiple trails

The Brumley Forest North trail is generally flat and was professionally built, which makes it great for first-time trail runners. You’ll find few rocks and roots, and the connected loops allow for different-length runs.

2. Pilot Mountain State Park, Pinnacle, NC

Distance: 6 miles

Trail: Mountain Trail/Grindstone Loop

The Pilot Mountain trails eschew the crowds that frequent the top of Pilot Mountain, where you can wait 30 minutes for a parking spot. While they have their challenging moments – that is, climbs – none are severe.

3. Hagen Stone Park, Pleasant Garden, NC (Triad area)

Distance: 3.5 miles

Trail: Chatfield Trail

Hagan Stone Park is one of the most popular cross-country courses in the region, known for its width, its mellow climbs, and its overall flow.

Trail at Hagen Stone Park
4. National Whitewater Center, Charlotte, NC

Distance: 30 miles (with smaller runs easily doable)

Trail: Multiple trails

The National Whitewater Center multi-use network is plenty wide, and the rating system for mountain biking makes it easier to see whether a trail is easy, intermediate, or hard. There is a fee.

5. Harris Lake County Park, Holly Springs, NC

Distance: 5 miles

Trail: Peninsula Trail

The Harris Lake trail is smooth. There’s little elevation change, and the scenery is ever-changing, including a swamp, longleaf pines, a lake, and a nuclear reactor.

Joe Miller Joe Miller

Joe Miller is the author of four books on outdoor adventure, and writes about health, fitness and the outdoors. Read his blog at GetGoingNC.com.

Browse related articles

Exercising for a stronger heart, lower blood pressure

Discover how exercise can lower blood pressure, improve heart health, and reduce the risk of heart disease.

Exercise for busy schedules

Struggling to exercise with a busy schedule? Discover quick routines and plans for busy people.

How exercise helps prevent or manage type 2 diabetes

Discover how regular exercise can help prevent and manage type 2 diabetes.