Beginner's Trail Run

An easy-paced run of five miles or less on the Kansas River "Sandrat" trails. Bring a water bottle and a light. Good for veteran trail runners too, who just want to get some nice easy miles in.


When:
Monday at 6:30 PM
Where:
River Trails
Run Leader:
Tasha Wolff

Location


Frequently Asked Questions

How old must I be to run with the Trail Hawks?

Runners of all ages are welcome. Under 16 must be accompanied by an adult, preferably a parent.

Do you run at night?

Yes! During the winter, most group runs are at night so make sure you bring a head lamp or a handheld light. The trails ARE dark at night.

How fast do you run?

Our speeds typically are slow. A lot of us are slow runners, with a few speed demons. The shorter runs are usually faster than the longer runs. If speed is a concern for you, we can change the run tempo to accommodate.

How far do you run?

Our distances vary. Our “Beginner Run” is every Monday, and ranges from 1-4 miles. Another Trail Hawks beginner-oriented trail run is our women-only "Gal-Gallop,” also between 1-4 miles. Our Wednesday Short-to-Middy Run goes from about 4 to 12 miles. The Saturday long run has gone as far as 40 miles. Not everyone runs the full distance, and some run further. No one who is new to the trails is ever left alone on them during our group runs. Check out our "runs page" for details and contact info.

What is "screwing your shoes"?

It’s inserting short, hex head screws into the lugs in the outsole (ie, the bottom) of the shoe For an excellent write up on how to do this, read Matt Carpenter's webpage, "The Screwed Shoe".

I’m not a joiner. Can I run with the Hawks anyway?

Sure thing. All our scheduled weekly runs are free. And you can get in on the Hawk Talk by joining our Lawrence Trail Hawks Yahoo e-mail group or our Facebook Page.

Do you run in the winter?

Yes! We run year round. Rain or sleet or snow. We're like the USPS. Only thing that keeps Hawks of the trail are tornadoes and lightning. One trick we often use to help our winter running (especially when it is icy) is to screw our shoes. We run in nice weather too.

I want to come run with your club, what should I bring?

We are a self-sufficient group. Each runner is expected to bring water, water-bottle/s (or hydration pack), food, salt tablets, etc. It is often hard for first-time distance runners to judge the amount of water/food they should bring. If you have any doubts it's always safer to bring more than less. Here is a guide which should help.

Note: this guide is subject to change depending on weather conditions and from runner to runner.

  • under 10 miles: 1 water bottle and 1-2 gel packets (or food of similar calories)
  • 10-15 miles: 1-2 water bottles (or hydration pack) and 2-3 gel packets and 1-2 salt tablets
  • 15-20 miles: 2-3 water bottles (or hydration pack) and 2 gels and one energy bar and 3-4 salt tablets

Please remember that this is a general guideline. Each runner has his or her own fueling needs. And more importantly weather conditions can make this guide fluctuate wildly.

2015 Birthday Fat Ass Run poster girls

Hawk Hundred - 100/50/26.2 - 2012