Imagine living in a city that is home to one of the world’s most renowned art institutions, as well as a robust music and culinary scene–but also having a 25,000-square mile glacial lake at your doorstep. The citizens of Chicago don’t have to; it’s their daily reality.

The Midwestern city on the southern shore of Lake Michigan might be the perfect hybrid: all the benefits of a major metropolis, balanced by a plethora of of opportunities to get outside. While the Palos and Lakefront systems will delight road and trails runners alike, those who feel more at home 20 feet off the ground can find refuge either in one of Chicago’s manyÌęgymsÌęor on some of the world-class routes just outside of the city.ÌęAnd as for cycling: despite the fierce weather and gnarly traffic, you’ll find road riders, mountain bikers, commuters, hipsters on fixies, and even a vibrant cyclocross community.

Whether you’re a dirtbag climber, weekend warrior, or newbie who just bought their first pair of running shoes, here areÌęour favorite ways to get out and stay active in the Windy City.

Best Runs

Despite the summertime mugginess and vicious winters, Chicago is a damn good place to be a runner. From lakefront jaunts to short, scenic loops to bona fide trail runs, here are a few of our Windy City favorites.

–Martin Fritz Huber

Lakefront Trail

Distance: 18 miles
Type of run: Paved trail
For: Chicago newbies

It doesn’t get more Chicago than the Lakefront Trail. This 18-mile stretch along the shore of Lake Michigan runs from Kathy Osterman Beach in Lincoln Park to the South Shore Cultural Center, passing famous locales like Navy Pier and Grant Park while keeping the city’s skyline in constant view. In many ways, Lakefront is a marathoner-in-training’s dream: scenic and accessible, with mile markers and drinking fountains throughout. And having access to a beautiful, clean lake to cool off in after (or during) a hot summer run is a pretty great perk.

Des Plaines River Trail

Distance: 55 miles
Type of run: Gravel
For: Woodland creatures at heart

With its northern trailhead just below the Wisconsin border and its southern end situated south of O’Hare International Airport, the Des Plaines River Trail is one of the longest trails in the greater Chicago area. Since it follows the path of the river for which it is named, the trail can at times be prone to flooding (typically during the spring), making for a muddy experience. Most days, however, this is one of the best ways to explore local forest preserves and wetlands. Access from various Metra stations, such as River Grove on the Milwaukee District/West Line and Des Plaines on the Union Pacific/Northwest Line.

Bloomingdale Trail on the 606

Distance: 2.7 miles
Type of run: Paved trail
For: Casual joggers

Throughout most of the 20th century, the Bloomingdale Line was a train servicing northwest Chicago’s manufacturing district. After a few years of inactivity at the start of the new millennium, the elevated corridor began to be repurposed into a greenway, much like New York City’s High Line project, which came into being around the same time. Unlike its Big Apple counterpart, however, the Bloomingdale Trail (also known as the 606, after Chicago’s zip code) is open to cyclists and canines. Spanning 2.7 miles, the 606 has 12 access points and is a short walk from the Western and Damen stops.

Great Western Trail

Distance: 17 Miles
Type of run: Gravel
For: Long-distance birdwatchers

Not to be confused with the 4,500-mile overland traverse from Canada to Mexico, the Illinois iteration of the Great Western Trail follows an abandoned railroad corridor from the LeRoy Oakes Forest Preserve (located roughly 25 miles west of downtown Chicago) west to the town of Sycamore. Much of the terrain is crushed limestone, so runners’ joints will be happy as they take in the wetlands of DeKalb and Kane Counties. Keep an eye out for great blue herons as you make your way along this peaceful stretch of Midwestern prairie.

Grant Park Loop

Distance: 4 miles
Type of run: Paved loop
For: Chicago first-timers

If you’re staying in downtown Chicago and don’t feel like doing an out-and-back on the Lakefront Trail—or hopping on the L post-run—an appealing alternative is to run around Grant Park. The site of both the start and finish of the Chicago Marathon, Grant Park is home to a number of popular attractions, like the Art Institute of Chicago and Buckingham Fountain. Situated between Michigan Avenue and Lake Shore Drive, the park is extremely easy to circumnavigate, even when you tack on the mini-loop of the Museum Campus on the park’s southeastern end.

Palos Trail System, Palos Forest Preserve

Distance: Up to you
Type of run: Both paved and unpaved forest trails
For: Hill-starved trail runners

Chicago-area runners desperately seeking a good hill workout can head south to the 15,000-acre Palos Forest Preserve in Cook County, where they will find a vast network of unpaved trails and undulating terrain through wetlands, forests, and secluded ravines. This is Midwest trail running at its finest. To experience it yourself, head to the Pulaski Woods parking lot, where you can embark on any number of routes. Singletrack abounds, so be wary of mountain bikers and brush-peeping birders.

Waterfall Glen

Distance: 9.5 miles
Type of run: Gravel loop
For: Hill-starved tempo runners

Just west of the Palos Forest Preserve lies another stellar option for runners who prefer to avoid the city’s asphalt. The loop around Waterfall Glen Forest Preserve offers nearly ten miles of wooded running atop crushed gravel. (Yes, there are waterfalls, too.) While it may be easy on your ankles, the terrain will challenge you as a runner. In stark contrast to the epic flatness of Chicago’s Lakefront Trail, this run includes significant climbs. Like Lakefront, the Waterfall Glen loop has mile markers—the joy of tempo runners everywhere. Best to start (and hopefully finish) at the Northgate parking lot.

Busse Woods Loop

Distance: 8 miles
Type of run: Paved loop
For: Running leaf-peepers
The Ned Brown Preserve, locally referred to as the Busse Woods, is a 3,558-acre sanctuary situated a few miles northwest of O’Hare International Airport. If you don’t mind having cyclists whiz by on road bikes, the paved loop around the preserve is a great run along a scenic eight-mile stretch beneath towering oaks and maples. For many, the highlight of a visit to the Busse Woods is a stop at the 17-acre enclosed elk pasture, where you can behold these majestic animals at close range.

Fox River Trail

Distance: 40 miles
Type of run: Paved trail
For: Ultrarunners in training

The Fox River Trail is made for runners who like to do their workouts in the vicinity of rushing water. This paved path follows the route of its namesake due south from Algonquin to Oswego, a distance of almost 40 miles. While tackling the entire trail in one go is very doable for cyclists, the feat will be possible only for ultrarunners who aren’t pavement-averse. However, since this section of the Fox River is continually flanked by Chicago suburbs, the trail is very accessible from various Metra stations. Our recommendation: Jump on the trail near the Geneva station, and follow the river for roughly nine miles to Aurora. From there, an hourlong train ride will take you back to downtown Chicago.

Northerly Island Loop

Distance: 1 mile
Type of run: Paved loop
For: Lunchtime joggers

The brief but scenic Northerly Island Loop is a good run for those who don’t have the time or desire to venture too far from downtown. The site of Chicago’s Adler Planetarium, Northerly Island is a manmade peninsula abutting the Museum Campus off Grant Park. The area recently received a significant makeover, which includes a mile-long, 12-foot-wide concrete trail, from which one can take in Northerly Island’s abundant flora and migratory bird populations. The views of the Chicago skyline aren’t bad either.

Best Rides

The Windy City is known for many things: deep-dish pizza, blues music, and that very shiny, giant bean. However, in the last decade, the city has also become known as a cycling hub, adding miles of bike lanes and to an already extensive network of trails that branch out into the far-flung suburbs.

—Melanie Wong

Lakefront Trail and Northerly Island

Distance: 19 miles
Elevation gain: 185 feet
For: Joyriders

The Chicago Lakefront Trail is a quintessential part of outdoor life in the city, spanning more than 18 miles along the Lake Michigan shoreline. Riding south, it begins at Osterman Beach (just off the Bryn Mawr station on the Red Line) and ends at the South Shore Cultural Center. This leisurely ride is perfect for the whole family or for a cruising tour of some of Chicago’s most iconic sites. Roll past popular beaches, such as Ohio Street, Hollywood, and Oak Street, and famous sites like Navy Pier, Soldier Field, and Lincoln Park, all while taking in the famous city skyline. Add a couple miles by detouring onto brand-new Northerly Island, a 91-acre peninsula dedicated to wildlife and nature. From the Lakefront Trail’s end, either pedal back for more mileage or hop onto the train to ride home.

The Lakefront is a popular path shared by runners, dog walkers, and rollerbladers, so stay alert and keep your speed in check. We recommend going early in the day or on weekdays to avoid the crowds.

North Shore Loop

Distance: 40 to 50 miles
Elevation gain: 350 feet
For: Serious roadies

For a longer ride on less-congested roads, many serious cyclists head to Chicago’s beautiful northern suburbs. Start in any of the city’s northern neighborhoods—like Rogers Park or Edgewater—and head north via Damen Avenue, then Custer Avenue, and finally Judson Avenue before connecting to Sheridan Avenue. (Keep angling toward Lake Michigan and you’re sure to eventually hit Sheridan.)

Once on Sheridan, hang tight through traffic while riding past the picturesque Northwestern University campus and the Baha’i Temple. Traffic gradually thins out, giving way to tree-lined streets and stately homes. Head into Highland Park, where you can stop for an espresso or lunch downtown. On the way back, take St. John’s Avenue, then Green Bay Road, and finally Winnetka Avenue to connect back to Sheridan. Depending on where you start, this can be a 40- to 50-mile round-trip.

For a high-speed, adrenaline-infused version of this route, join one of the notorious weekend group rides such as Judson (starting in Evanston) or the Triple X ride (starting in Wicker Park). But be warned: These group rides are not for beginners and generally involve high speeds.

Botanical Gardens to Wisconsin

Distance: 80 miles
Elevation gain: About 1,000 feet, depending on route
For: Weekend Warriors

Get away from the traffic by hopping onto Chicago’s L and Metra (the regional rail system) and disembarking at the Braeside Metra station. You’ll start this 80-mile ride in Glencoe, just around the corner from the Chicago Botanical Gardens. Head north either on Green Bay Road or the North Shore Trail, which runs alongside the Metra tracks. You’ll pass Fort Sheridan, a historic U.S. Army installation turned suburban town. Just after Fort Sheridan, catch the Robert McClory Bike Path at the corner of Sheridan Road and Old Elm Road. The route gets increasingly rural from here, and the only motorist you’ll likely have to deal with is a passing train. You can take the bike path clear into Wisconsin or hop off after the town of Waukegan and ride adjacent roads, also to Wisconsin. If you do, we suggest taking North Avenue and Sheridan Road.

To return home, we suggest taking a different route for variety—either hug the lakeshore south or go farther inland through Gurnee. You can also hop onto the Metra at any point if you’ve had enough. This ride is definitely off the beaten path but provides some rolling terrain through elegant communities and pleasant green spaces.

Kettle Moraine

Distance: Up to 27 miles
Elevation gain: 1,000-plus feet
For: Singletrack seekers

The Chicago area is not exactly known for its mountains, so singletrack seekers need to drive a bit to find quality riding. Specifically, about two hours north to Southern Kettle Moraine State Forest in Wisconsin, where you’ll find about 27 miles of mountain bike trails. Split into two systems—the John Muir and the Emma Carlin Trails—the routes here are diverse, ranging from flat and smooth to moderately rocky with some tougher obstacles. Riders wind through forests, sandier areas, open fields, and punchy hills. You can easily spend the whole day here.

We recommend the 12-mile Muir Blue Loop for speed and challenge. Afterward, stop in the nearby town of Palmyra for lunch and coffee. Pro tip: Kettle Moraine is a considerable drive from Chicago, so avoid weekday traffic by making it a weekend affair.

The Salt Creek Trail

Distance: 27 miles one way
Elevation gain: 500 feet
For: Nature lovers
A more recent addition to Chicagoland’s trail network, the Salt Creek Trail stretches 27 miles from the Brookfield Zoo, in Chicago’s western suburbs, north to the Busse Woods Reservoir in Elk Grove Village. The final result, decades in the making, is a wide and smooth path ideal for cyclists looking for a convenient, tranquil road ride.

From the zoo heading north, riders will pedal through forest preserves alongside the river and over a number of bridges. Don’t expect much elevation change, but you might spot some wildlife. Most of the trail is pretty well-marked, but there are some road crossings and the trail can be a bit confusing to pick up at certain parts—we recommend bringing your phone or GPS.

Crystal Lake

Distance: 18 to 50 miles
Elevation gain: 900 to 2,000 feet
For: Masochists

More ambitious riders with at least a half-day to spare should venture west of Chicago for a respite from the flat terrain. The community of Crystal Lake, accessible by the Metra, is located a little more than an hour by train from downtown Chicago and is dotted with lakes, farms, and punchy hills.

If it’s climbing you’re looking for, ride northwest for five miles following the tracks from the Crystal Lake Metra station to the Boger Bog Conservation Area. This is the gateway to a rural area chock-full of scenic meadows and steep little hills. Any road with “hill” or “valley” in its name is a good bet, but Bull Valley Road, Valley Hill Road, and Mason Hill Road have guaranteed elevation spikes.

Alternatively, you can ride south or west from the Metra station for a pleasant jaunt around the actual Crystal Lake (west of town) or the Three Oaks Recreation Area (south of town). You can easily put together a 50-mile ride in and around Crystal Lake with a respectable 2,000-plus feet of elevation gain. Take some time to check out the quaint downtown area as well.

Best Climbs

Just because you live in the doesn’t mean that there’s nowhere to climb. Within a few a hours of the city is some of the best climbing in the Midwest, and with the burgeoning gym scene in Chicago, you can stay in top climbing-shape through the cold winters.

—Alex Lubben

Brooklyn Boulders Chicago

Type of climb: Boulder, top rope, lead
For the: Climber who codes

When it first opened in 2009, New York’s Brooklyn Boulders set a new standard for climbing gyms. The franchise took what it learned from its original location and expanded into a . The West Loop space boasts extensive rope climbing on 50-foot walls, a good deal of which is reserved for lead climbing. The highest point of its impressive bouldering area maxes out at 17 feet—a dizzying height as far as indoor bouldering goes. And while the franchise may be known for mixing startup culture with climbing, the intelligent route setting and the enormity of this gym make it a great place for purists and newcomers alike.

Get a day pass for $25 (gear is an extra $11). Membership costs $125 per month or $1,250 annually.

First Ascent

Type of climb: Boulder, top rope, lead
For: Northside crushers

gyms were launched in 2015 by a group of local climbers looking to nurture the climbing community in their hometown. Today, with four locations in Chicago and classes geared toward getting climbers ready to head outside, they have succeeded.

The Avondale space has 60-foot walls and a massive bouldering section that include top-out features. The bouldering-only branch Ìęin Uptown, where inventive setters take full advantage of a 45-foot-wide overhanging section known to members as the “mega arch,” was expanded in late 2018 to offer indoor bike parking and a coworking space.

Day passes at either location are $18. Memberships, which give you access to both gyms, are $75 per month or $825 annually.

Devil’s Lake

Type of climb: Bouldering, top rope, trad
For: Midwest trad enthusiasts

As one of the Midwest’s most storied climbing areas, Devil’s Lake is home to no-bolt crags where first-rate boulder problems and tight-finger cracks are the main attractions. This is where John Gill pioneered bouldering and Wisconsin climbing legend Pete Cleveland established his Son of Great Chimney, a gently overhanging trad route over a quartzite buttress that was likely the hardest climb in the country when it was first onsighted in 1968. One should expect big runout leads on slippery quartzite rock, but if that sounds a little too intense, there are about a thousand easier bouldering problems and top-rope routes in the area. At about three hours northwest of the city on I-90, Devil’s Lake arguably has the best ratio of travel time to quality of climbing near Chicago.

Governor Dodge State Park

Type of climb: Bouldering
For: Crowd-averse boulderers

, tucked away in southwestern Wisconsin, doesn’t have the storied climbing history of Devil’s Lake, but that means it doesn’t get as crowded. Dodge is known for a variety of problems for all ability levels, though there are a few bolted routes as well. It also plays host to the occasional Wisconsin Climber’s Association–sponsored competition.

Head to the north section of the park, near the , for the most problems.

Mississippi Palisades State Park

Type of climb: Top rope, bouldering
For: șÚÁÏłÔčÏÍű newbies

This lesser-known area—which, at a 2.5-hour drive directly west of the city, makes it some of the closest outdoor climbing you’ll find from Chicago—has some solid intermediate top-rope routes scattered among a set of limestone crags, which pop up from the surrounding flats on the shores of the Mississippi River. It’s a great place to go if you’re new to climbing outside: The top ropes are easy to set up, and the grades max out at about a 5.11. A convenient campground is nearby, but you’ll need to reserve a spot in advance if you decide to spend the night.

Red River Gorge

Type of climb: Boulder, top rope, sport, trad
For: Road trippers

We know, this isn’t in or even that close to Chicago, but ask any serious Midwestern climber and they’ll say the six-hour pilgrimage south to in central Kentucky is a must. With a huge variety of sport climbs, trad climbs, and boulders, many consider this one of the top crags in the States.

Pro tip: Be sure to stop by , the local rendezvous point for the climbing community at the Red.

Best Places to Refuel

Any hardworking Midwesterner knows that you don’t get big shoulders by skipping your recovery meals. And while the region gets a bit of a bad rap for food (you put potato chips on casseroles?), Chicago’s dining scene is not to be underestimated.

—A°äÌ곧łóŸ±±ôłÙŽÇČÔ

Sultan’s Market

“Chicago has mastered the art of family owned, quickly served, inexpensive sandwiches,” explains Conrad Hartwick Tufte, a Chicago-basedÌęsales rep for a major bicycling manufacturer, before saying that this small Wicker Park market isÌęhis favorite sandwichÌęshop in the city.ÌęFor $3.75, you get a killer falafel with all the fixings—cheap enough that you don’t feel bad about buying two after a particularly gnarly ride. For fans of capsaicin, Sultan’s will spike your falafel with a hit of sriracha—just ask for it spicy.
2057 West North Avenue; 773-235-3072;

Green Street Local

Terrific food, a wide beer selection, and a true local vibe make this spot a favorite for Chicago Marathon race director Carey Pinkowski, who likes the Bikram Quinoa Bowl, which has red bell pepper, red onion, jalapeno, plum tomato, pomegranate, cilantro, avocado, and extra virgin olive oil. We like the West Loop Porridge, a hot, creamy, nourishing mash of polenta, caramelized banana, strawberries, blueberries, raspberries, honey, caramel, and sea salt. For what it’s worth, the chefs at Green Street Local are extremely savvy at navigating food allergies and dietary restrictions.
130 South Green Street; 312-226-6565;

MAD Social

Sure, New York City may be the brunch capitol of the world, but Chicago’s not far behind, and this sleek spot (beautiful dark wood, exposed brick, and inviting leather booths) is one of the city’s best. Pinkowski suggests the MAD Shakshuka: oven-baked eggs in a sun-dried tomato sauce served with roasted potatoes, spinach, peppers, mushrooms, toast, and fresh herbs. MAD Social also has great cocktails, which won’t help with your recovery but just might take the sting out of that long run.
1140 West Madison Street; 312-243-2097;

Kanela Breakfast Club

This Greek-infused American brunch restaurant, with five locations across the city, offers a good mix of healthy items—like chia seed pudding and Greek yogurt smoothies—and not-so-healthy ones. For a real carb hit after a tough workout, order the Nutella s’mores waffle.
Various locations;

The Park Grill

Runners training for the Chicago Marathon often cruise up and down the lakefront, making the Park Grill, on the northern edge of Millennium Park, a perfect post-workout stop. The house burger features free-range beef from Strauss Farms, in nearby Wisconsin, topped with arugula, tomato confit, and spicy horseradish aioli. Yes, this is a touristy spot, but the food is solid and its location is hard to beat.
11 North Michigan Avenue; 312-521-7275;

Small Cheval

Near the 606 trail is the little-brother restaurant of Au Cheval, which is critically acclaimed for having one of the best burgers in the country. Small Cheval doesn’t disappoint, either, but it’s pricy: A burger plus fries and a drink can set you back nearly $20.
1732 North Milwaukee Avenue;

Tweet

Serving runners in the northern part of this city since 2003, Tweet is right off the Lakefront Trail and has a wide range of offerings. Even better, the staff is used to “sweaty runner types,” says Kuzma, so you won’t get a side of side-eye with your pancakes. “They bring you these amazing chocolate-chip bread pieces as soon as you sit down, so you can top off your glycogen stores immediately while you peruse the giant menu,” she says. “Also, they have a killer bloody mary selection.” Save this for after a long workout, when you won’t feel bad about going big with your order.
5020 North Sheridan Road; 773-728-5576;

Bongo Room

This simple breakfast and brunch spot makes pancakes so good that you will fantasize about them the next time you’re bonking. “Order one of their solid savory egg dishes for your protein, then split a stack of, say, white chocolate pretzel or key lime cheesecake pancakes for the table,” says Kuzma. There are multiple locations around the city, so no matter where you end your workout, you’ll never be far from one.
Various locations;

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When you talk to Vu Nguyen about climbing, you’ll quickly notice two things: first, he’s very shy, and second, about every few words out of his mouth is “strong.” Nguyen is slim, muscular, and nimble, with coiffed hair and a quiet demeanor. Sitting on a beach just off Vietnam’s Ha Long Bay, he explains how he scrambled up a 5.13 limestone route and dangled by the hook of his heel for several minutes over the water with ease—without climbing shoes.

Nguyen digs hisÌętoes dig into small crevices and grinds his heels against the pockmarked stone, moves that would make most other people grimace in pain, but he doesn’t seem to mind. “It hurts a little bit,” he admits in his limited English, explaining that the direct contact with the rock, although grating, actually creates a more secure hold. “But no shoes—more strong.”

The 24-year-old, who hails from Hue in central Vietnam, is a climbing guide at . However, recently he’s become better known as one of the best climbers in the country, and one of the best barefoot climbers in the world. To be fair, the climbing culture is just developing among Vietnamese, and barefoot climbing isn’t especially trendy. There are no official barefoot climbing competitions, and most climbers will tell you that shoes allow you to grip the rock and stick your feet in cracks and crevices that would be incredibly painful in bare feet.Ìę

Lynn Hill, an American climbing pioneer and one of the first Western climbers to bolt routes in Ha Long Bay—a popular climbing and vacation spot—in the late 1990s, says many climbers like to boulder or climb barefoot casually, for the sake of simplicity, but she doesn’t know anyone who does it regularly and to the degree of difficulty that Nguyen does. “I’ve never heard of anyone climbing something as hard as a 5.13 barefoot,” Hill says. “I don’t think I could do that, because I’m so used to wearing shoes all the time.Ìę

“However, I could see how climbing barefoot could be an advantage,” Hill adds. “Our movements are based on sensory inputs, and if you’re wearing shoes, that’s mainly through your eyes and your hands. You can see the appeal of having your feet on the rock as well.” Ha Long Bay’s intimidating spires offer plenty of small rock hooks that would favor a single bare toe over an entire shoe—but it’s limestone, which really tears at bare skin, Hill says.

Asia Outdoors is based on Cat Ba Island just off the bay. The dramatic, craggy cliff islands that dot the bay boast 100-feet high limestone routes and cracks on ominous-looking white and gray walls. It’s an area famous for deep water soloing (climbing above water with no rope or harness, where a climber can fall safely), and is an emerging climbing Mecca. It’s Nguyen’s playground, and whether he’s guiding a group or off duty, when he climbs, all eyes are on him.

Casually, Nguyen chalks up his fingers and toes and hops onto Hawaii 5-O, a 5.13-rated deep-water solo route. He crawls onto the main wall with a series of difficult bouldering moves, and in about a minute has scaled about a hundred feet up on the towering cliff like a monkey would. He’s in his usual: no shoes and baggy sweatpants. At the top, instead of jumping into the water like everyone else, Ngyuen swiftly climbs back down and hops into a waiting boat. “I don’t like to jump. I like climbing down,” he says.

Nguyen started climbing when he was 18, having taken a job with Asia Outdoors, a company where his brother and sister previously worked as office staff and guides. He took to it naturally. For him, guiding simply seemed like a better prospect than the motorbike mechanic shop where he’d been working. Plus, he has seven siblingsÌęand he wasn’t going to pass up good work.

“Before I worked here, I thought I’d come here to make some money to help my family back in central Vietnam. But then I thought climbing was so interesting, and I wanted more climbing challenges. It made me feel happy and accomplished, and I couldn’t get enough,” said Nguyen through a translator. He remembers realizing he had exceptional talent four years ago when he was guiding a group of elite climbers. He noticed he was completing some very difficult routes while others weren’t. It was an amazing feeling, he says. Nguyen began pushing his abilities, training daily, and even building a bamboo training gym of his own design on the roof of his apartment building.

As for climbing barefoot, it is just the way Nguyen has always done it. He remembers putting climbing shoes on for the first time. They were uncomfortable and hurt his toes. He decided to climb barefoot, and soon made a habit of going shoeless on the rock. “Now, I prefer to climb without shoes because I am able to feel every detail of the rock with my toes, and I love feeling so close to nature,” he says.Ìę

Plus, he’s exceptional at it.

Nguyen once tried wearing shoes for a bouldering contest he entered, but struggled to adjust to the cramped footwear. After the competition, frustrated, he took off his shoes and flashed the final route as everyone stared. “When people see him (climb barefoot), other people inevitably want to try. No one does it at the level that Vu does, though,” said Asia Outdoors general manager Chris Johnson.

Barefoot climbing gained some brief popularity in the ’70s, most famously done by German climbing great Bernd Arnold. Chris Sharma appears in one segment of the movie Ìęmessing around with no shoes, but as Hill points out, few people climb this way at a high level. Nguyen, however, climbs tough 5.14 routes in Ha Long bay’s Butterfly Valley in his bare feet.Ìę

“I personally do not know of anyone that climbs routes that that hard barefoot—especially on limestone (which is more slippery than sandstone to granite) on a regular basis,” said the USA Climbing team’s head coach Claudiu Vidulescu. “Nevertheless, it’s an amazing feat.”

Nguyen has dreams of climbing professionally around the world, and getting the chance to test his limits for the first time on a 5.15. For now, he’s only ventured as far as Vietnam, China, and Thailand. However, he sees his most important role as an ambassador for the sport in his home country. He may get a chance to climb in front of Vietnam as part of his latest challenge, which isn’t on the rock, but as a competitor in Vietnam Ninja Warrior. He completed the preliminary rounds in November and hopes to return to Hanoi for the show in February.

“Most Vietnamese people don’t know much about climbing. They think it’s something for foreign people, but not for Vietnamese,” he said, adding that it even took a while for his parents to appreciate what he does. “I want to be a good, good climber, go everywhere in Vietnam and put up more routes. Maybe more people will discover climbing, want to try it, and find it as fun as I do.”

The post Meet Vu Nguyen, the World’s Best Barefoot Climber appeared first on șÚÁÏłÔčÏÍű Online.

Some towns aim to become more “walkable.” One Colorado town has gone the two-wheeled route by becoming more “mountain bike-able.”

, a 7,000-person town between Vail and Aspen,Ìęalready has its share of walking paths and bike lanes, but its newest project will allow mountain bikers to ride from their driveways to the trails, and for kids to ride from their homes to school—all on singletrack. The town unanimously approved the project, called , in November, and organizers have started preliminary work for the first part of the network, which will lead from a neighborhood to an elementary school. The new trail addition is only half a mile, but connects an existing network of organic trails that have popped up in a neighboring 1,900-acre plot adjacent to the school.

After the first section is completed this spring, other connectors will follow, the town hopes. The finished project will allow bikers to ride from trailhead to trailhead, or for runners to run from one corner of the town to the other, all on a dirt network. The end goal: to add about 10 miles of free-to-use trail.Ìę

The concept for the trail began when Eagle resident Mike McCormack noticed how many kids rode their bikes to school past his house using the rec path. As the father of a 6-year-old and an 8-year-old, he saw how kids created offshoots into the dirt from the paved path, and how they’d line up four or five deep to take turns hitting a natural feature. “We thought, ‘What if you could connect these existing paths and make little trails that connected all the different neighborhoods and to all the schools?’” says McCormack.

He rallied support from the local trails group, , the mayor of Eagle, and professional trail builders, Momentum Trail Concepts. They worked with the town and local homeowners for permission to use the land.

“As far as I know, we’re the first community to do something like this. I think there have been other towns that have trails that connect here and there, but we’re the first to have a planned focus on it,” McCormack says.

The benefits may go beyond the trail and into the classroom, said Eagle Mayor Yuri Kostick. He lives in McCormack’s neighborhood and said he sees how many kids ride to school every morning. “You should go to [the local elementary school] and see the bike rack—it’s completely full,” he says. “We’ll be able to give kids a little mini adrenaline rush on the way to school…When you talk about a few million dollars to build a highway interchange, or thousands to put into trails, that investment is a pretty good deal. I think this project could be a model for other communities.”

Mark Eller, communications director of the , agrees, adding that including kids in the equation has resonated within the mountain biking community. “Kids have been riding their bikes to school for a long time, but to create routes from communities and schools and especially getting kids involved in the building process is pretty unique in focus,” he said. “I think it’s a great fit for Eagle, and it could be a fit for other communities as well.”

Eller prediected that soon bike-friendly communities won’t just be rated on their bike lanes and paths, but also on their mountain-bike friendliness. “I think towns will be paying a lot more attention to it in the future. For places that invest in a lot of singletrack, it could be a major asset, and if you don’t have much singletrack, that can be a knock for you,” said Eller. “Portland comes to mind—it’s rated a platinum-level bicycle friendly community []. But some people ask, “How can it platinum level if there’s not much of a mountain biking experience?”

Admittedly, not every town has the ability to connect all its schools with singletrack, but the idea of getting kids to school on bikes is one that can be rallied around, said Dan Grunig, executive director of .

“I think it’s feasible as long as you have the right kind of topography. It’d be a challenge through an urban network, but if you have a path along the river or through a park, it’s certainly feasible. Getting kids to bike instead of ride in the car, you get handlebar time instead of screen time, and that’s a good thing,” Grunig said.

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Talk to most mountaineers, trail runners, or mountain bikers, and they’ll tell you that hiking is the weak sibling of adventurous outdoor sports. A little too slow, a little too granola, not enough adrenaline. But some of the most dangerous adventures in the world involve simply putting one foot in front of the other. Exposure, wild animals, guerrilla fighters, and heat are just some of the variables that can turn a walk through the mountains into a flirt with death. And while many people complete these routes unscathed, they’re dangerous enough that a few mistakes can leave you seriously injured—or dead. Still not convinced? Take a stroll down one of these hair-raising routes—among the most dangerous hikes in the world—and let us know if you still think hiking is too tame.

Huayna Picchu, Peru

The Inca TrailÌęto Machu Picchu can be a tough trek, and it takes a few casualties each year. But the real danger begins when you follow the trail past the mythical city and up Huayna Picchu, aka the “Hike of Death.” The old Inca staircase is carved out of granite and climbs about 1,000 feet in less than a mile. Plus, the route is full of rotting, crumbling rock, slippery stones, and exposed corners. Many people tackle the route totally unprepared—we’re talking flip-flops and no water.

Clouds and mist make the journey more difficult, and in some sections hikers must cling to old steel cables. Going up is the easy part. Coming down the steep slope often paralyzes travelers with fear. But it’s worth the pain—the view from Huayna Picchu on a sunny day is the best bird’s-eye view of Machu Picchu below.

The Maze, Utah

The most remote section of Canyonlands National Park receives about 2,000 visitors per year, and not because it isn’t worth visiting. The red rock labyrinth known as the Maze is difficult to reach, almost impossible to navigate, and full of dead-end gullies. It always presents the danger of rockfalls (think James Franco in 127 Hours) or deadly flash floods.

The sheer danger of the place—which rangers emphasize to any visitors, insisting on detailed itineraries and good communication—has kept fatalities in the area to zero, though there was a double suicide in the summer of 2013. Deaths and accidents in the rest of Canyonlands, however, are a regular occurrence and show just how deadly the Maze would be—if anyone could get there.

Mount Hua Shan, China

Pilgrims have climbed to the temples on the five spires of Mount Hua Shan for centuries. Almost all of the climbs are treacherous, with nearly vertical stairways and few handholds. However, the plank trail to the South Mountain is a different story. Called the most dangerous hike in the world, it consists of wooden platforms bolted onto the mountainside.

Trekkers need to hook into an iron chain paralleling the boards, which hover thousands of feet above the ground. Even getting to the trail is difficult and includes a climb up a vertical rebar staircase. At one point, the planks disappear entirely and hikers must use small divots carved into the rock. There are no official death statistics, but the rumor is that 100 people per year die on Hua Shan. Multiply that over centuries and it may be the deadliest peak in the world.

Kokoda Track, Papua New Guinea

The Kokoda Track has seen plenty of death in its time. In 1942, it was the scene of intense fighting between the Japanese and Australians. The route lay almost dormant until the past decade, when adventurous trekkers discovered the 60-mile slog connecting the outskirts of Port Moresby to the village of Kokoda.

In 2009, 13 people died in a plane crash en route to the trailhead, and four more hikers died on the trail, which takes up to 11 days to complete. They faced malaria, extreme heat, frigid nights, and daily bone-soaking afternoon rains. The route itself has been called a StairMaster in a steam room, with ankle-deep clay muck, slippery roots, and portions that become waterfalls. As you might expect, the death toll and the harsh conditions started to deter trekkers.

Since the ill-fated 2009 season, the governments of Australia and Papua New Guinea have spent millions of dollars bringing more modern facilities to the trail. You still have to watch out for all the dangers listed above, but the wild route is changing rapidly.

Drakensberg Traverse, South Africa

The stat that is often repeated about the is that before 1985, 55 people lost their lives here. After that, we guess, officials got tired of counting, but deaths are reported almost every year on the 40-mile trek through Natal National Park that crosses some of the most exposed—and beautiful—alpine terrain in the world.

The most daunting part may be the beginning. Two rickety chain ladders take trekkers to the ridge, where animal tracks, herding trails, and rock scrambles are cobbled together to make up the trail. But the rewards are worth it, including a stop at the Amphitheater, a rock cliff that is three times larger in area than El Capitan.

Cascade Saddle, New Zealand

If you want all those Lord of the Rings vistas, you have to travel to on New Zealand’s South Island. But you might want to skip the route to the Cascade Saddle, an 11-mile, two-day trip through beech forest and alpine meadows. Despite the views, in the past few years at least 12 people have lost their lives in the saddle, mainly from falls while descending when the rock was wet and slippery. A German trekker fell to his death in July 2013, prompting the local coroner to demand that officials either close the path or reengineer it to make it safer.

Aonach Eagach Ridge, Scotland

is one of Scotland’s most iconic Highland scrambles. The four-mile route follows Glen Coe Valley, crosses two Munros (mountains), and offers some of the best views in the country. It also offers a knife-edge trail with steep scree and grassy slopes on either side, sections of technical scrambling, and no shortcuts off the ridge if the weather turns bad (which it’s apt to do).

That’s where most of the problems begin. Ridge walkers try to leave the ridge before reaching Sgorr nam Fiannaidh peak and the easy way down. Several accidents occur on the ridge every year, and there were two deaths in 2009. If you have a head for heights, you should be just fine dealing with the exposure—as long as you don’t get stuck behind a group of less-able hikers.

Kalalau, Hawaii

The along the Na Pali Coast is Hawaii at its best—isolated jungle, steep volcanic slopes, and a pristine undeveloped beach at the end. But the 22-mile round-trip hike through paradise can turn sour quickly. The path’s three major stream crossings can swell rapidly during a rain, and falling rock, especially around waterfalls, is always a concern. Crawler’s Ledge, three-quarters of the way through the trek, can turn into a dicey walk along its sheer ledge during the rain.

The trail has taken several lives and caused countless accidents, but the narrow path isn’t the biggest danger. More than 100 people have met their end while swimming on the trail’s remote beaches, and the transient community living on the shore can be rough. Two years ago, a drug addict threw a Japanese hiker off a cliff, setting off a four-month manhunt.

El Caminito del Rey, Spain

In the El Chorro Gorge in Spain’s Malaga province, the Ìę(Little King’s Path) hangs 100 feet up on sheer cliffs. The two-mile concrete and steel path was built more than 100 years ago to serve workers on a local hydroelectric plant, but over time it has become a destination for adventure seekers, especially as sections of the pathway have crumbled. Officially closed to the public, hikers still play Fear Factor on the route, which requires spidering over 10-foot sections of missing trail. Even if the state finishes a reconstruction of the path, the Caminito will still stay on the list of top vertigo-inducing trails.

Maroon Bells South Ridge, Colorado

The Maroon Bells boast some of the most scenic hiking in the country, and many people complete the route safely every year—but it’s not to be taken for granted. The 12-mile round-trip hike to the summit of the South Ridge is fraught with loose rock fields, steep paths, gullies, and plenty of places to get lost. Oh yeah, and there’s the mercurial weather.

The trail is relatively easy until you get above 11,000 feet on its east slope. From there, the climb gets rougher the higher you get. The Maroon Bells got their deadly reputation after eight people died in five separate incidents, earning them the nickname “The Deadly Bells.” A U.S. Forest Service sign on the trail sums it up: “The beautiful Maroon Bells 
 have claimed many lives in the past few years. They are not extreme technical climbs, but they are unbelievably deceptive. The rock is down sloping, rotten, loose, and unstable. It kills without warning. The snowfields are treacherous, poorly consolidated, and no place for a novice climber. 
 Expert climbers who did not know the proper routes have died on these peaks.”

Mist Trail, California

The 14.5-mile Mist Trail is one of the most popular routes up Yosemite National Park’sÌęHalf Dome. Though up to 3,000 hikers escape the trail unscathed every day in the summer, there are a few tricky spots that could leave you seriously injured if you’re unprepared. According to a , more than 60 people have died on Half Dome and the trail leading up to it.

Steel cables assist climbers on the last 400 feet of the ascent, but this final assault still poses a challenge. You need to be in excellent shape to make it up, and rainfall makes the cables extremely slippery. If there’s any threat of lightning, the cables’ exposed position becomes extremely dangerous. Five people have died on Half Dome in the past nine years alone, and most of those accidents happened when the rock was wet.

Longs Peak, Colorado

One of Colorado’s most popular peaks is also one of the deadliest, thanks to high exposure, rock slides, frequent lightning strikes, and narrow ledges. An average of one person a year dies on the mountain, and with a difficulty rating of Class 3, it’s one of the most challenging standard routes up a 14er in the state.

The Longs Peak trail is tame until you reach a section known as the Keyhole. From there, hikers must scramble along narrow ledges, following painted bull’s-eyes to stay on course. It’s not technical climbing, but it’s easy for hikers to get in over their heads.

One of the more famous people to die on Longs Peak was mountaineer Agnes Vaille. After she and a companion successfully summited, Vaille fell 150 feet down a rock field. Exhausted, she told her friend that she would take a short nap before resuming the hike, but she froze to death by the time rescuers found her. Agnes Vaille Shelter, a small cabin on the trail, serves as a memorial to her.

Mount Pinatubo, Philippines

People come from all over the world to hike up to Mount Pinatubo’s crater lake. But after 400 years of dormancy, this volcano suddenly erupted in 1991, killing 800 people. It erupted again in 1992, that time claiming 72 victims.

The Pinatubo eruption was the second largest of the century, ejecting at least 15 million tons of sulfur dioxide gas, which lowered temperatures on a global scale, temporarily accelerated depletion of the ozone layer, and brought lahars (showers of volcanic debris) raining down.

If you ignore the volcano’s tendency to blow up suddenly, the hike itself is relatively easy and takes anywhere from 50 minutes to two hours. If you take a dip in the crater lake, beware of floating into the middle, where there are strong currents.

Angel’s Landing, Utah

This short hike in Zion National Park attracts thousands of people, many of whom take the half-mile trail for granted. Most of the hike is indeed quite tame, but the sheer number of hikers can lead to dangerous traffic jams at the upper point.

The route, an extension of the West Rim Trail, starts by following a narrow sandstone ridge with steep drop-offs. The final ascent is a steep stone staircase that climbs to the top of a sandstone fin. The path is just wide enough for one person—if someone tries to pass you, you’ll either have to scurry up the rock or step perilously close to the edge. Anchored chains support hikers on the final section. Some people opt out here, letting the more intrepid go on to the exposed platform.

Here’s where things get dangerous. The National Park Service states that at least five people have fallen to their deaths on Angel’s Landing, adding that it’s an incomplete list. That also doesn’t include the people who fall and are rescued, an occurrence that happens almost annually.

Bright Angel Trail, Arizona

So many people die or are injured on this trail that the park service created a scouting crew dedicated to helping distressed hikers. The 9.5-mile round-trip trail regularly reaches temperatures of 110 degrees, resulting in about 200 heat-related rescues each year.

Unlike some Grand Canyon trails, this one has rest stations with water sources along the way. However, many hikers are deceived by how easy this trail is to access, and the descent isn’t too bad, either. They don’t count on the fact that the way out is all uphill and can be oppressively hot as the canyon traps heat—temperatures can be 20 degrees hotter in the canyon than at the rim. Despite warnings posted on the trail in multiple languages, many people make rookie mistakes: They don’t bring enough water, fail to rest enough throughout the hike, or start the hike too late in the day.

Mount Washington, New Hampshire

Naive hikers have started their treks here in shorts and T-shirts and suffered hypothermia halfway up when temperatures suddenly plummet. That’s the nature of Mount Washington, a relatively small peak that nonetheless boasts extreme weather. (The Mount Washington Observatory claims to be “Home of the World’s Worst Weather.”)

More than a hundred people have died on the mountain, either from being blown off ridges, suffering hypothermia, or being swept away by an avalanche. The average annual temperature is 27.1 degrees, and the summit temperature has never topped 72 degrees. Plus, the mountain holds the world wind-speed record at 231 mph, recorded on the summit in 1934. Expect the ascent to be rocky, steep, and rugged.

“There are no guarantees that hikers will escape the mountain unscathed, so if absolute safety is what you require, then avoid a visit,” says Mount Washington State Park’s website.

Via Ferrata, Italy and Austria

Europeans in the 15th century once scaled the Via Ferrata (Italian for “iron way”) with ladders, and the route was later used during World War I by specialized troops. Today, routes through the Dolomites are much more accessible thanks to new steel cables, ropes, wooden walkways, and suspension bridges. See the problem?

The routes and cables are well maintained, but your safety hinges on snapping a specialized carabiner setup (called a via ferrata set) to the anchors on the cable supports.

Then, you’ll scale sheer faces and edge around tall ledges. Deaths have happened on routes of all difficulty levels under a variety of circumstances. In 2009, one British woman plunged to her death on an intermediate hike after slipping on snow and falling 600 feet. Another death in Austria happened because of a gear failure. On the other hand, pro mountain biker Harald Philipp was able to tackle the route on a mountain bike.

Rover’s Run Trail, Alaska

Rover’s Run, a leisurely trail in Anchorage’s Far North Bicentennial Park, doesn’t have any steep drop-offs, technical climbs, or extreme weather. Instead, it’s a favorite spot for brown bears, which flock to the area in the summer when the nearby river is bursting with salmon. There have been so many bear encounters—including maulings—that city and park officials plan to divert the trail away from the creek this year.

Various signs warn of bear activity, and park authorities close the trail at times when the bruins are out en masse. And they’re not the only dangerous animals afoot. Moose, known to charge intruders, are also frequently spotted in the area.

Devil’s Path, New York

A deadly trail in New York? That’s right, and it’s every bit as brutal as the name implies.

Devil’s Path is more than 24 miles long, but the eastern portion has the classic sections, including a six-mile round-trip hike up Indian Mountain. Inexperienced hikers or those with a fear of heights shouldn’t venture up this one. It’s a steep, unrelenting climb, with sections that require hikers to hoist themselves up by grabbing onto slippery roots. Another spot has a “chimney,” where hikers navigate a 10-foot cliff and shimmy around a fallen tree. In many spots, tripping and falling has deadly consequences. You’ll also have to contend with moss-covered rocks, deep mud, and water on the path.

According to officials, someone dies almost every year on Devil’s Path, whether from a fall or heart attack.

Pacaya Volcano, Guatemala

Active volcanoes typically aren’t top tourist attractions, but , located near the capital city, is different. Pacaya became active again in 1965. Since then, eruptions have killed a handful of people.<br< br=””> A 2010 eruption claimed three lives, and another eruption three years later sent lava flowing down one side of the mountain. Nearby villages were evacuated. Pacaya began spewing rocks, ash, and vapor again last March.

The climb can be dangerous even when the volcano isn’t erupting. Hikers have made it to the top of the mountain’s steep cinder cone, only to fall in thanks to the hot, crumbling ground.

The national park service closed the 8,000-foot peak to the public after the fatalities, but some stubborn trekkers are still reportedly accessing the volcano from nearby farms.</br<>

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It may not be the only reason you took in a four legged friend, but many active folk get a dog with the hope they are also getting a loyal training buddy and adventure partner. And, true enough, dogs can enjoy trail runs and mountain-bike rides as much as you.

But also like you, dogs are at risk if they just jump off the couch and bust out a 10K.

“You can’t have your dog be a weekend warrior,” says Vail, Colorado, , who has worked with active dogs for 25 years. “You can’t have them sit on the couch all week, and then go do this big thing all weekend.”

Your dog won’t tell you if she’s tired or hurting, so it’s up to you to manage proper exercise and to help keep them injury-free.

Conditioning Your Canine

“A dog will run with you until he dies, but you really need to build up exercise over six to eight months, until they can do what a mature (human) endurance athlete can do,” says .

Start out with shorter workouts. Begin with distances of one to three miles, incorporating a good warm-up, then build from there.

That progression goes for new activities, too. If your dog doesn’t usually walk off road, start with some shorter trail hikes to get their paws up to the task. Scrambling over boulders on a 14er, for example, is difficult for dogs, but they can be trained for the ascent by tackling smaller climbs for a few weeks prior. Want them to join you for mountain-biking? Start them on shorter rides, on easier trails.

“Before you take your dog on an experience like that, you need to know what the situation is going to be and train them for it,” says Ruark. “They can get used to anything, but you need to ease them into it.”

Veterinarians also caution against starting dogs on endurance activities too young, since excessive exercise can damage developing joints and bones. Ask your vet about your dog, but in general, small breeds are fully developed by 9 months, and medium and large breeds from 12 to 18 months.

Watch carefully after workouts to know your dog’s limits. You may think you’re giving your dog a challenge, but too much exercise can cause permanent damage to hips and elbows down the road.

“If they’re tired its one thing. If they’re limping or sore, back off,” says Sheldon.

Take the type of dog into consideration, too—”smashed faced” breeds such as pugs and Boston terriers may have trouble breathing.

Come, Sit, Hike

Everyone wants their dog running free on the trails, but in reality, you need a well-trained, well-socialized dog that can accompany you in your athletic endeavors.

Ruark says the most important commands a sporting dog can know are, “come,” “leave it,” “back,” “up,” “in,” and “away.”

The last four help you control your dog when he’s on heel, and keep him a safe distance from boots, bikes, skis, snowshoes, and the like.

“Whatever commands you choose, the important thing is to have control,” says Ruark, who has taught clients and their dogs how to ski together. “Have a speed-up and slow-down command. They need to learn to stay with you and stay focused on you.”

Check up on leash laws, too, to avoid getting slapped with some hefty fines.

Kibble Them Fit

Countless books and magazines that help humans eat right to maximize athletic performance. But what about dogs? The rules are similar.

Highly active dogs need diets higher in protein (about 30 percent) and fat (15 to 25 percent), and only about 10 to 15 percent from carbohydrates. Average dog foods contain only about 20 to 22 percent protein, and more carbs than needed. Check the kibble nutrition label, or supplement your dog’s diet with plain-cooked turkey, chicken, or eggs. Sheldon often recommends puppy chow for his clients—the kibble has higher fat and protein content, as well as those beneficial nutrients that can help puppies grow and keep active adult dogs healthy.

Two other supplements that will help the active dog are omega-3 fatty acids, which keep inflammation down, and glucosamine (1,000-1,500 milligrams a day), to keep hips and joints moving smoothly.

“One University of Florida study showed that dogs who have glucosamine at an early age have less problems later down the line,” says Sheldon. “It comes in treat form, or you can give the human kind. At the least, it’s harmless, cheap, and well-tolerated.”

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Tommy Biesemeyer still remembers the feeling as he came popping over the top of that ill-fated jump. The was just seconds into the World Cup downhill in Bormio, Italy, last December—and approaching 65 miles per hour—when he hit a jump while still trying to turn and his skis shot out from under him. The downhiller landed with a thud on his side, sliding and spinning a few hundred yards down the icy slope before finally coming to a stop.

“Hitting (the jump) like that was like being on a loaded spring, like being double bounced on a trampoline,” says Biesemeyer, who skied away from the wipeout, but took a month to recover from a bruised kidney and torn abductor. It could have been far worse.

In retrospect, Biesemeyer says he was cutting the corners too straight, trying to make up time, taking a lot of risks. Still, even controlled skiers sometimes have their luck run out. If you do start to go down, a few tips—like the ones deployed by Biesemeyer in what otherwise might have been complete catastrophe—can help minimize the damage:Ìę

Try to relax. Staying calm may be the last thing on your mind when you’re out of control, but tensing up the muscles increases the chance of injury. Don’t try to fight it. That way, your muscles, ligaments and joints can move naturally, and ideally in a way that will help you avoid a serious wreck.

Don’t dig in your edges. If your skis are still on, unless you’re headed toward trees or on a steep mogul field, don’t try to use your edges to slow yourself down. The sudden catch can tear ACLS or cause other knee injuries.

Aim your feet downhill. As you’re sliding, try to point your feet down the slope. You’ll protect your head and control the direction you’re moving.

Don’t put out your hand or arm to break the fall. The urge to brake with your limbs leads to damaged shoulders and broken collarbones. If you can, try to absorb the impact by rolling into the fall. “There is no such thing as falling a certain way to prevent injury completely, but you can fall in a way that disperses the impact of the fall on your whole body,” says Lindsey Winninger, lead physical therapist for the U.S. Women’s Ski Team. “For example, if your arm hits first, try to bend the elbow and roll onto your shoulder or hip.”

Ìę

OF COURSE, A SMALL MEASURE of preparation is worth a few months of rehab. Jake Wurth, director of strength and conditioning at the , which is known for producing skiers like Lindsey Vonn and Chris del Bosco, works with youth and amateurs as well. For starters, Wurth has his athletes spend a lot of time on trampolines, in foam pits, and on tumbling mats.

“We call it air awareness, knowing where your body is in space,” says Wurth. “That way you know what it feels like to be off balance, making it more likely you’ll land right.”

Next, he has them work on moving, bending, and rotating properly. Wurth recommends getting a , which can be done by most doctors and physical therapists, to test your range of motion and identify weaknesses.

Then, build strong legs and core—the muscular chain from your knees to your ribcage that help transfer force. Wurth outlines five exercises that can help you fall artfully, or maybe even prevent the spill altogether. Try working three sets of 8-12 reps of the following exercises into your routine, with an emphasis on good form.

1.
Tighten your core and lower into a seated position as low as you can comfortably go. Make it harder by holding dumbells in each hand. Incorporate balance by doing the squat while on a Bosu ball.

2.
Get into a push-up position, with hips low, glutes activated and shoulder blades down, forming a straight line from your head to heels, and hold. Incorporate movement and increase the challenge by putting your elbows on a physio ball and making a circular movement with your elbows.

3.
Stand with arms in a T shape and lower torso while raising one leg. Return to standing. Make it harder by holding dumbells in front of you and doing a row or flys while in the lowered position.

4.
Stand knees slightly bent, holding a medicine ball with both hands, turned 90 degrees to a wall. From a few feet away, use your arms and torso to bounce the ball against the wall and catch it. Start slow and work to a faster pace. Switch sides.

5.
Plyometrics help you learn to land and absorb impact. Start with a simple vertical jump, landing with knees slightly bending to absorb shock. Make it harder by holding dumbells in each hand.

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Truth is, I’ve never run a marathon, much less raced one. I’ve thought about it—pounding the pavement mile after mile through city streets… yawn.

I might be labeled part of “the slowest generation,” according to a recent article. The story contended that the current crop of young people suffer from “performance-related apathy,” and are content just to cross the finish line, whatever the pace.

The median U.S. marathon finishes are slower than they were 30 years ago, and the author cites that 50-somethings can finish at the top of their age group, as well as in the overall top percentiles in any typical endurance race. There just aren’t as many super-competitive athletes today compared to when the Baby Boomers were in their 20s and 30s, it said.

But before the old guard labels me as “lazy,” let me point out that I have crawled through mud with a cyclocross bike on my shoulder and climbed rocky singletrack in the rain for hours till I puked, all in the name of competition—and I always cared what place I came in.

While “the slowest generation” title might exclude the crop of elite athletes that exist in any generation, it targets the scores of amateur and “sub-elite” athletes. But don’t tell that to Mandy Ortiz, an 18-year-old who just won the Championships in Poland a few weeks ago, or to 20-something Ashley Arnold, who won the , nor Matthew Balzer, 32, who recently took the .

Sure, there may be scores of younger athletes lollygagging through their local marathon. But the truth is that many of my generation are drawn to “untraditional,” out-of-the-box endurance events that didn’t even exist when Baby Boomers were entering marathons by the thousands. Fast, competitive young athletes can be found in large numbers at off-road triathlons, ultra distance trail runs, and mountain-bike stage races.

Balzer, a former college track athlete, says he was intrigued by the challenge and welcoming environment of XTERRAS and traded the road for the trail in his early 20s. As both an athlete and running-store owner, he’s seen the off-road category explode in recent years.

“When I began XTERRA, it was on my radar, but it was nowhere as big as it is today,” he said. “Today there are just so many more options for athletes out there beyond the traditional road events—CrossFit, XTERRAs, and Tough Mudders—that we don’t really have any historical data for.”

In fact, organizers of online race directory have added hundreds of new trail races to the schedule each year since 2008. This year, it listed 533 races, compared to 141 a decade ago.

James Gill, CEO of said that of the production company’s many events, trail races—especially ultra-distance trail races—are the fastest growing kind of event.

“Being active is becoming more nontraditional,” said Gill, a veteran competitive runner himself. “They’re looking for new and different things than the generation before.”

Frankly, “traditional” road events are a poor way to measure the athleticism of a generation. Athletes who grew up doing cross-country and track are instead finding alternative ways to compete. There are increasingly more athletes such as American Sage Canaday, expected to challenge the world’s top distance runners for the win at this weekend’s , a 100K trail race. Canaday is a two-time Olympic trials qualifier and was the youngest participant in the Olympic marathon trials at the age of 21. Today, he’s recognized as one of the world’s top mountain runners, but you won’t see his name on the start list of the Boston Marathon.

Those without Olympic aspirations are looking for alternatives, too. Steve Croucher, a top finisher in the 20-24 age group in XTERRA nationals, said that after leaving college athletics, he looked for ways to stay active and found road races, well, lame.

“I think it’s the dull endurance sports that are dying, not endurance sports in general,” he said. “Running a road marathon is cool. It’s probably a goal of many to say they’ve done it. But look at trail running—that’s a sport that has continued to grow in popularity. Add an off-road marathon to the mix and, boom, you’ve got interest from young endurance runners.”

But America hasn’t won a marathon medal in the Olympics since 2004, old-timers lament.
Jake Wells, 35, a professional cyclocross and mountain bike racer (and a former collegiate track and cross-country athlete), shrugs.

“It’s a smaller world now,” he said. “The Olympics have their place, but now you can compete against the world on any given weekend.ÌęCounting medals is like counting the number of people that have a savings account based on how often they write a check. Who writes checks anymore? It’s a little antiquated.”

And don’t forget that far more people of all ages participate in athletic events compared to 30 years ago. Those diehard 50-somethings may still be fast, (and with all due respect, hats off to you), but they are also comparing themselves to a much more diluted pool of competition.

According to participation in running events (based on finishers) has more than tripled from 1990 to 2012. Take the Chicago Marathon, the largest marathon in the country. Last year, 37,475 people completed the race, compared to about 7,000 in 1983.

Since running’s first boom in the early ‘70s, exponentially more people have participated in races, and many of those runners don’t always fit the profile of competitive athlete, said Running USA researcher and spokesman Ryan Lamppa.

“The first boom was 1972, the year that Frank Shorter won a gold medal in the marathon at the Munich Olympics,” he said. “The second running boom was 1994, and the poster child was Oprah. It was an international story that she ran a marathon, and she exposed the sport not only to mainstream America, but women. Millions of brand new runners entered the sport after that.”

Sure, the average race times may be increasing, but is that because the new generation of athletes is slow, or because there’s an entirely different kind of demographic in the race?

Who knows, maybe I’ll see what the fuss is all about and run that marathon someday. Or maybe I’ll leave it to grandpa and Oprah.

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