Hit the trail: reap more fitness rewards when you run in the wilds

Hopefully, the training information we've provided will inspire you to lace up your shoes and hit the road. But while you're doing something good for yourself, why not do something good for someone else, too? There's no shortage of races out there that raise money for a worthy cause.

Here's a sampling:

One of the most well organized and effective fundraising programs is the Leukemia and Lymphoma Society's Team in Training. And if you're ready to run a marathon or a half-marathon, you're just in time to gear up for their Women's Marathon, sponsored by Nike, to be held in San Francisco on October 24. In return for committing yourself to raising funds for Team in Training, you'll get the kind of support you need to ensure that you cross the finish line. The program includes an intense four- to five-month training regimen that includes advice on injury prevention, racing strategies and sports nutrition. Team in Training also provides transportation to the event and lodging once you get there, plus payment of your entry fee. If you can't make it in October, there are other Team in Training events throughout the year, including marathons, triathlons and century (100-mile) bike rides. Each year, more than 30,000 participants take part, and since the program started in 1988, racers have raised $430 million, 75 percent of which goes to support cancer research, patient and community service programs and public health and professional education. To start training for a good cause, call 800-482-TEAM, or visit www.teamintraining.org.

And if something a little less hardcore is more your speed? Almost every community has a local running club that sponsors regular charitable events ranging in distances that begin at one mile. Some are even for women only. You might also check to see if your community (or someplace you'd like to travel to) offers one of the races in the largest women's-only national road race series, the Susan G. Komen Foundation's Race for the Cure. The series attracts 1.5 million female runners and walkers and has more than 100 events across the country. For information on the Race for the Cure, which supports breast cancer research and awareness, visit www.komen.org. Another series worth looking into is the JPMorgan Chase Corporate Challenge, where company-sponsored teams compete against each other for bragging rights. (It's not a charitable race, but it's fun.) This global running series has 18 events in 15 cities in six countries on five continents. Most Challenge courses cover a 3.5-mile distance and any corporation, be it a four-woman shop or a world-wide conglomerate, can start a team. For more information, click on www.jpmorganchasecc.com.

Another non-charitable, yet still worthwhile event is the New York Mini Marathon, a 10K (6.2-mile) race held annually in New York City's Central Park. This year's edition of the Mini, which began in 1972, is scheduled for June 12th. The 10K distance is a good test of speed, endurance and, since the course consists of rolling hills, leg strength as well. If you need a good excuse to schedule a trip to the Big Apple, this is it.

--Alexa K. Apallas

With trail running, it's a tight race between the physical benefits and the mental payoffs. "I get really joyful when I'm out running amidst the trees in the elements and don't have to hear cars," says Meghan Arbogast, a marathoner who qualified for the 2004 Olympic trials and is the coach of the Mac Forest Mud Runners in Corvallis, OR. "Physically, trail running makes you stronger than running on the road or treadmill because it works the small 'balancing' muscles in your hips, groin and ankles. And because the impact is less than on pavement, you can run longer without injuring your joints."

Before you head out, a few pointers:

* Wear a pair of trail running shoes, which provide more traction than road shoes. Trail shoes also have a lower heel, allowing you to stay closer to the ground and giving you more "feel" for the varied ground underfoot. If you live in a wet climate or run outdoors year-round, opt for shoes with waterproof Gore-Tex in the uppers.

* Plan ahead in terms of hydration and fuel. If you do get lost, you don't want to be stuck without water. It's also smart to carry a whistle if you're running in an isolated area.

* Know that your speed is slower on trails because the softer surface doesn't provide as much energy return as pavement or sidewalks. It's best to run for time instead of mileage on trails: Run for 60 minutes instead of trying to figure out a seven-mile route.

* Don't consciously modify your stride too much, although you'll want to lift your feet slightly higher to prevent tripping over obstacles like rocks and tree roots, suggests Tina Vindum, founder of Outdoor Action Fitness and a personal trainer who leads clients on running workouts in wooded Marin County, just north of San Francisco, and in San Francisco itself. "Also, don't look at your feet; instead, look ahead about 10 to 15 feet. Your brain 'records' upcoming terrain, so it knows what is underfoot."