Though the last month has melted the snow and raised the temperatures and the spirits of Madison, the last few weeks of school will have many students retreating to their dens-fleeing the fresh air in order to cram their way to an \A"". . . or not. But before taking cover, keep in mind running is an excellent way to relieve stress.
And Madison is a great place to run, according to Alex Viana, UW-Madison sophomore and vice president of the Madison Triathlon Team.
""The fact that there are hills, tracks, trails, woods, great scenery and tons of athletes all make this a great running city,"" he said.
""It's a great running town,"" agreed UW alum and professor of exercise physiology, Dr. Timothy Hacker.
Hacker has run in cross country races in the U.S. and the world. He has won several distinguished races, including the 1985 NCAA Cross Country Championship and the 1998 U.S. Cross Country Championship. Though he has run in many runner-friendly environments, he still prefers the diverse terrains and beautiful surroundings of Madison.
Madison Superintendent of Parks, James Morgan, also praised Madison's athletic environment, noting that weekly running events held in the summer fuel even more enthusiasm for the sport.
Madison's trails are very accessible to meet the demands of its runner-friendly atmosphere.
""The parks and trails are maintained year-round,"" Morgan said. Unlike Madison parks, which close at 10 p.m., the trails are always available to residents. Morgan said the trails are safe, but did urge runners who go out after dark to take precautions.
""Common sense is the best advice,"" Morgan said, recommending night runners wear reflective clothing and women run in groups.
And where are the best places to run in Madison? Everybody has their favorite, Morgan said, but Madison runners do have many options.
Both Hacker and Viana prefer the scenery and the tranquility that Madison's many trails offer.
But, as Viana pointed out, ""Unfortunately it's not always that practical to get out to the trails."" For those interested in improving their speed, roads are the best places to run. Viana said he trains at least once or twice a week on harder terrains.
After spending months on indoor tracks and treadmills, the prospect of fresh air and escaping the monotonous loops of UW's Recreational Facilities makes some runners go overboard.
Before exploring the city, said Dr. Bryan Heiderscheit, UW-Madison assistant professor of orthopedics and rehabilitation, is it necessary to know suggestions for avoiding injury.
Heiderscheit sees many runners this time of year who suffer from a wide range of injuries caused by overexertion. Though he said there is ""nothing absolute"" a runner can do to prevent injury, he did offer some pointers.
Warming up is key, ""not necessarily stretching,"" he said, but ""starting slowly"" and gradually working up to speed. Heiderscheit emphasized the importance of gradualism in training. Runners should not increase their mileage by more than 10 percent per week, and should never increase mileage and speed at the same time.
In addition, runners should slowly adjust to changes in terrain. Heiderscheit said neither soft trails nor hard roads are necessarily better for the body.
""Muscles work different ways on different terrain,"" he said
Accordingly, runners should transition from treadmill to trail little by little.
Finally, Heiderscheit advised students to avoid falling victim to the ""runner's peer pressure"" that runs rampant in this ""hotbed for running."" Although he admires the city's health-conscious atmosphere, he feared many new runners get injured by starting too fast and expecting too much from themselves as novices. New runners especially should ""take it slow,"" he warned.
Novice or not, save yourself from your studies during these lovely spring days to enjoy the beauty and escape the stress. If you are still not sure where to test out your new running shoes, check out these top five places recommended by the experts:
The Arboretum Trails (1207 Seminole Highway): The Arboretum trails feature miles of off-road trails surrounded by beautiful wildlife. Viana remarked that these trails are ""a great place to go forget about life for awhile.""
Picnic Point: This wooded peninsula juts more than one-half mile into Lake Mendota. It is close to campus, has little traffic, and spectacular views.
Cherokee Marsh (104 W. Sauthoff Road): The Lake Mendota Unit offers .6 miles of trails through the peaceful, scenic and vast wetlands.
Lake Monona Shoreline Run: Just east of the Capitol Building, this paved run highlights the city's beautiful urban landscape though surrounded by peaceful settings.
Elver Park (1250 McKenna Blvd): Aside from miles of paved paths amid a beautiful green landscape, this park possesses a hill-great for building power.
