currents - Pacific San Diego Magazine

To prevent injury, first walk the entire trail to get a feel for the topography. When you’re feeling
capable, pick up your feet and gather speed, paying close attention to changes in foot positioning.
Once you’re a trailblazer, pretend you’re trying to escape a hungry grizzly to add a touch of fun…
if not ancient history.
Three local trails
At 1,592 feet, Cowles Mountain (pronounced “coals”) is the highest point in San Diego, offering
a stunning view from its summit. Located in Mission Trails Regional Park in Mission Gorge, this
three-mile (roundtrip) trek has an easily accessible trailhead and well-maintained landscape, suitable
for beginning trailblazers. mtrp.org
Iron Mountain provides athletes of moderate skill a variety of terrain to explore, including soft dirt
and more challenging, rock-covered stretches. The trail is perfect for those seeking a jog/sprint workout,
offering both long straightaways and technical switchbacks. The trailhead is located off Poway Road and
state Route 67, and offers 6.3 miles of trail (roundtrip), with an elevation change of 1,000 feet.
localhikes.com/Hikes/IronMtn_7320.asp
It’s hard to believe Cedar Creek Falls is located in San Diego County. This serene, hidden waterfall
and pool (aka Devil’s Punchbowl) resembles a foreign oasis where sun-beaten trail runners refresh and
reward themselves with a plunge into cool, churning waters. Newly renovated trails offer wider paths,
gentle inclines and declines and plenty of stunning vistas. This 4.5-mile (roundtrip) jaunt caters to
beginning and intermediate runners. Wear sturdy shoes—the return trip is mostly uphill.
John Parker’s running
buddy, Minh Nguyen,
bounds over a brook on the
Cedar Creek Falls trail.
John Parker tackles
Iron Mountain
in his “barefoot”
running shoes.
Toeing the Line
Runners are baring their soles
to prevent chronic injury
T
he Tarahumara people of Northern Mexico
run distances of up to 120 miles at a time,
without shoes.
Until recently, most humans ran barefoot or with
thin-soled footwear, such as moccasins.
Reflecting a return to this simplified running
style (and bolstered by the success of marathonwinning
Kenyan runners who race barefoot) several
footwear companies are creating thin-soled shoes
that conform to the natural contours of the foot,
effectively mimicking barefoot running without the
unnatural cushioning and support most running
and cross-training shoes offer.
Experts say barefoot running allows the arch of the
foot and lower leg to absorb the impact of landing,
whereas running in standard shoes sends a shock
straight up the heel to the ankles, knees, hips and
lower back, which can lead to chronic injury and
encourage the progressive weakening of foot muscles.
In barefoot-style running shoes, athletes can
better center their movements, allowing more
efficient strides and less overall impact.
IF THE SHOE FITS
The Vibram company’s FiveFingers’ “glove” shoe
design comprises individual toe pockets, while
Merrell has opted for a traditional closed-toe
design (great for those who feel too nerdy sporting
toe pockets). Both shoes offer virtually zero foot
support, serving instead to protect feet from sharp
rocks and rough terrain. The shoes are available in
most sporting good stores and online.
john mireles photography
brevin blach photography
56 pacificsandiego.com {July 2011}
TAKE IT SLOW
First, acclimate your feet to the shoes: take up to six
weeks to walk in the shoes, leading to exercise in
the gym or light hikes before picking up speed. This
will help avoid chronic injuries such as shin splints,
rolled ankles and blisters.
GRIN AND BARE IT
Advantages to barefoot running
• A great, primal feeling and enhanced awareness
on trails
• Improved body and stride mechanics
• Foot strengthening and increased stability
• Development of more natural muscle
movement patterns
—John Parker is a certified Strength and Conditioning
Specialist who trains clients at FIT Athletic Club
downtown. facebook.com/johnjeffreyparker