Sun is out. Skies are blue. The weather is cool. It is time to get outside! Running is a wonderful way to see the city, take in the great outdoors, and get some exercise all in one fell swoop. And Columbia offers some sweet views for your run. Where should you start?
Where to Go
If you prefer city running, try the Shandon neighborhood just east of downtown and close to the University of South Carolina campus. This favorite local running spot offers beautiful homes, gardens, and tree-lined streets with sidewalks. The traffic is usually light. The streets are mostly flat with a few steep hills on the edges of the area to get your heart rate up. Because Shandon is set up as a big grid, it is an easy place to turn on your GPS and explore running up and down the streets until you hit your mileage target.
Lake Katherine is another popular running spot. Its quiet streets, elegant homes, and lake views pass the time quickly. Keep an eye out for egrets, cormorants, hawks, and occasional eagles fishing in the water. For an easy three miles, many people run around the big lake. From Kilbourne Road, turn onto Sanford Road. Take the first right onto Kathwood. Follow Kathwood as it turns into Woodlake over the bridge. Turn right onto Shady Lane, again on Milford Road until you are back on Shady Lane. At the end of Shady, turn right back onto Kilbourne and run up the hill to your start.
If you are looking for more wildlife and paved paths, Columbia has lots of options. The Three Rivers Greenway crosses through Cayce, Columbia, and West Columbia alongside the Saluda, Broad, and Congaree rivers for almost 8 miles of running (one way). Lighted trails wander through Southern hardwood forests along the rivers with emergency call boxes and bathrooms conveniently spaced along the way. Strollers and leashed dogs are welcomed on these trails. Access the park at North Riverfront, 4122 River Dr. in Columbia to run along the towpath of the Columbia Canal. Cross over the Gervais Street bridge and reenter at the West Columbia Riverfront Park & Amphitheater. Run south to Granby Landing for the full route. Check “Three Rivers Greenway” Facebook site before you go in case of closings when the river is high.
The Saluda Riverwalk takes you upriver to the I-26 bridge and downriver to Boyd Island at the confluence of the Saluda and Broad rivers as they flow together into the Congaree River. The beautiful trail is approximately 7 miles out and back with mostly shaded paths. Run behind Riverbanks Zoo & Garden listening for the animal calls. Keep your eye out for great blue herons, bald eagles, white-tailed deer, and the occasional river otters while you run. Access the trail at 650 Candi Lane, where a nice big parking lot and clean bathrooms are available. This path is stroller and leashed dog friendly.
Interested in off-road trail running? Try Harbison State Forest and Sesquicentennial State Park. Noted as one of the largest green spaces within city limits east of the Mississippi River, Harbison boasts 18 miles of trails ranging from fairly easy to difficult, with beautiful views throughout. Enjoy 177 varieties of trees and diverse wildlife on your run. The trails are well marked and maintained. Access the main parking lot at 5600 Broad River Rd. Trails may close temporarily in wet weather; call 803.896.8897 to check before you go. Download a map of the trails to your smartphone from the website for easy navigation. Parking is $5 for a daily pass or $25 for an annual pass, with the money going toward upkeep and management of the forest.
Sesquicentennial State Park or “Sesqui” has a 3.5-mile loop trail and a shorter 2-mile Sandhills Hiking Trail. The loop trail, which begins at the Retreat House parking lot, has a wide dirt double track path lined with wildflowers and woods circling the park. The wide path makes it easy to run with a group of friends. Moving away from the camp center, you can hear the birds chirping as you pass. The park is open from 8 a.m. to sunset. Day passes are $6 for adults and $3.75 for seniors. Check the website SouthCarolinaParks.com/Sesqui for details about year-round passes.
For even more running options, explore the Cayce Riverwalk, Saluda Shoals Park, and the Peak to Prosperity Passage of the Palmetto Trail.
A Date with a Nut
Need a quick carbohydrate bite before you hit the road? High in antioxidants, copper, iron, magnesium, and potassium, plus quick and easy to make, these sweet treats are so delicious they may show up in your snacks and even as a dessert.
1 medjool date
2 walnut halves
Sea salt
Slice the date down one long side and remove the pit. Sprinkle a pinch of sea salt inside the date. Stuff the walnut halves inside and eat.
Variations: Use almonds or pecans in place of the walnuts. If you use salted roasted nuts leave off the sea salt. Need a chocolate fix? Stuff the dates with a heaping teaspoon of unsweetened cacao nibs. The sweetness of the dates brings out the deep chocolate flavor of the cacao nibs for a satisfying gooey candy bar crunch, with healthy goodness you can enjoy.
Safety Tips and Health Tricks
You have decided where you want to run. What else do you need to think about beyond the “always consult with your health professional before beginning a new vigorous course of exercise?” Here are some tips:
Wear high visibility clothing when you run. Yes, even in the daytime. Assume all drivers are distracted, and you might get into a zone on your run when you drop your attention. No one wants to be in an accident. Blinking lights, bright clothing, and reflective surfaces make it easier on drivers and your loved ones by increasing your visibility.
Carry some form of ID. Write your name inside your shoes or clothing. Buy a RoadID™ bracelet or toe tag for your running shoes. Fill out the emergency contact information on your smartphone for first responders. If something happens and you can’t speak for yourself, make sure whoever helps you can find out who you are and contact your loved ones.
Make a hydration plan. Particularly on warmer spring days, make sure you have a way to hydrate on your run. Having access to clean water or sports drinks along the way keeps your body functioning on the run and boosts your recovery.
Finish strong. What you think or feel at the end of a run has a real impact on your mind and body. Your brain stores memories hooked on the feeling at the end of an experience. End your run with “I did it!” If the run didn’t go the way you planned and felt miserable, focus on the fact that you got out there even when it was hard. If the weather was miserable and you got out there, pat yourself on the back with, “I ran in these conditions and I am a badass!” If you have ever been injured, you know how awful it is not to be able to run. Enjoy the fact that you can put one foot in front of the other today. Positive thoughts at the end of today’s run makes tomorrow’s run easier to start.
Fueling before and after your run helps your body perform well and recover afterward. Every runner is slightly different when it comes to eating and running. What works for your running buddy may not work for you. Experiment to find out how much and what to eat. Primary wisdom says a small mix of simple and complex carbohydrates with low fiber before your run and a protein/carbohydrate mix after your run helps your performance and supports your recovery.
Pre-run snacks include a piece of toast with a little jam or honey.
Homemade Protein Bar
Store-bought protein bars are expensive and often have a long list of chemical ingredients and sugar. These no-bake bars are easy to put together, last up to 6 months in the freezer, and taste delicious.
1 cup almond flour
1 cup whey protein isolate powder
2 tablespoons maple syrup
½ cup water or almond milk
½ cup nut butter
½ cup pitted medjool dates, roughly chopped
½ cup boiling water
2 tablespoons salted roasted peanuts
1 cup stevia sweetened bittersweet chocolate chips
In a bowl, combine the almond flour, protein powder, and maple syrup. Stir in the water or nut milk to make a thick batter. Spread the batter evenly in a parchment lined 8-by-8-inch pan. Chill in the freezer while you make the next layer.
In a food processor, combine the nut butter and dates. Add the boiling water and process until smooth. Allow the mix to cool for 10 minutes.
Remove the bottom layer from the freezer. Sprinkle the nuts on top. Pour the date and nut butter mixture on top and spread it around to cover the bottom layer. Place the pan back in the freezer for 10 minutes or until the bars firm up.
When the bars are firm, remove from the freezer. Melt the chocolate chips. Pour the chocolate over the bars and allow it to firm up. Cut into 12 bars.
Store in a sealed plastic bag in the refrigerator for up to 2 weeks. For longer storage, freeze in a freezer bag with parchment between bars. Allow frozen bars to thaw before eating.