Heading for the Hills

By Jude Mead

If you happen to be wandering in the woods of Norfolk, you may come across a group of runners from the Hill County Trail Runners Club. Nothing stops these outdoor enthusiasts from meeting every Thursday at 5:30 p.m. to enjoy the popular sport called trail running. They run in all weather conditions including thunder, lightning, rain, snow, freezing temperatures and extreme heat. Although that may seem extreme to some of us, every run is carefully orchestrated and always keeps the safety of the runners in mind.

Molly Peterson and Ryan Williams formed the club over a year ago. The young couple has been road running for some time, but decided that soaking in the essence of the forest delivered greater satisfaction than breathing in roadside fumes. Another benefit to venturing into the wilderness includes the reduced risk of injury. Peterson says that the softer varying surface of the trail is better for the body because it decreases the likelihood of a stress fracture. Trail running also strengthens the core muscles and the muscles in your lower legs that help absorb impact forces while providing more support. All this adds up to fewer injuries.

To Peterson and Williams, trail running provides an opportunity to connect with the beauty of nature, but also offers a social outlet. “There are so many beautiful places in this area. We appreciate the ability to run in the woods, and to get to know people of all ages,” says Peterson. The goal of the club is to “enjoy the outdoors, experience a social connection and to connect with like-minded people.” The club welcomes all ages and fitness levels. To stand behind the commitment, the club offers shorter and longer runs, each led by an experienced runner. The club is meant to be inclusive, not competitive.

An average trail run can be anywhere from three miles for beginners to five miles for the more advanced. Williams, who researches many beautiful places in Litchfield County, the Berkshires and the Taconic Hills, maps out every trail skillfully. His favorite runs are in Norfolk though, at Dennis Hill, Great Mountain Forest, the Billings Trail, Pine Mountain and Barbour Woods.

How does one prepare for this kind of running? Have the right gear. Fortunately, this is an inexpensive sport and all you need is a decent pair of running shoes. Being a minimalist is encouraged. That means purchasing footwear that allows natural movement of the foot. Also, bring along a hydration vest or water bottle.

Proper exercises are important as well. To keep fit, Peterson and Williams attend a running clinic led by James O’Brien, a physical therapist who is board-certified in orthopedics, as well as a certified strength and conditioning specialist. In his clinics, runners focus on performance enhancement and injury prevention. O’Brien has three rules that he believes all runners should follow. First, establish a solid foundation for good movement with proper posture. Secondly, have your foot land beneath your hips by sweeping your foot beneath you in a backwards fashion as you take it to the ground. Lastly, relax, because then your reflexes will take over to help glide you forward.

The popularity of Hill County Trail Runners Club keeps growing due to the passion and dedication of its founders. They would say, however, that the club’s success is because of all the great people participating week after week. Whatever the reason, running through gorgeous scenery and being with old and new friends are great ways to spend time, so if you are looking for something to do on Thursday evenings, go to www.hillcountytrailrunners.com or email them at hillcountyrunners@gmail.com to see where that week’s adventure will be.

Photo of Molly Peterson and Ryan Williams on the trail by Jude Mead.