Stop and Listen to the Birds Sing

If you’ve ever walked through Piedmont Park on a gorgeous spring day, you’ve likely been surrounded by the songs of more bird species than you realized were there. Before moving to Atlanta nine years ago, I could identify maybe five common songbirds and a few birds of prey, probably the same ones everyone knows. Though it’s nothing compared to dedicated birders, ornithologists, or even semi-serious hobbyists, I can easily ID three dozen or so now.

I’ve been lucky; most of my bird knowledge came to me through the grace of others- Books gifted from friends and family, bits of knowledge gleaned from birders, photographers, and friends who know more than me. Gray and brown birds on my home feeders, once lost in the fray, now stand out as chipping sparrows, house finches, brown-headed nuthatches, and several others.

Now I cannot help but notice dozens of species of birds when I’m outside. For me, lack of knowledge was a symptom of a lack of observation, and changing that behavior opened me up to an entire world.

Working in Piedmont Park, I take in as much as I can in between tasks, but as a park visitor you have the chance to sit back and observe. I strongly recommend you take advantage of sitting down on a bench, looking, listening, and noticing the birds. See if you can start picking them out by their call or colors.

Carolina Wren

With all that’s going on in our lives, it’s easy to inadvertently ignore all the different species of birds around you. For instance, the Carolina Wren as he, (only the males of the species sing) sings in a voice too big for his body. No doubt, if you live almost anywhere in the southeast, you have heard this call, but could you identify the wren by his song? If you saw him, would you recognize the shape of his body, upright tail, the white “eyebrow” line, or his thin, curving beak? These details, relied upon by birders, can easily go unnoticed unless we stop to see them.

Pileated Woodpecker

Over the sound of chirps, whistles, and trills, you may hear a distinct knocking on wood. A woodpecker will hammer on a tree in search of insects for lunch, or dig a hollow for a nest. If you can spot them, you’ll notice that they’re all some variation of black and white, usually with degrees of red on their heads. With the common downy woodpecker, a small red mark is a defining characteristic of the male. See the relatively large red bellied woodpecker, and you’ll likely wonder why it’s called that, since its bright head is redder than its belly. Let’s not forget the most famous (and largest) woodpecker, the pileated. The pileated woodpecker can be elusive, but you might find one feasting on grubs from a rotted tree trunk.

Brown Thrasher

Spring and fall turn the park into a hotbed for migratory birds avoiding harsh northern winters or revisiting breeding grounds, which creates great opportunity for interesting sightings. We have the easily recognizable northern cardinal, vibrant red (the females are more pinkish brown) with its bright orange beak, the American robin, foraging for worms on the ground in groups with their rusty orange chests and white rings around their eyes, and our friend from earlier, the Carolina wren. The northern mockingbird, a particularly vocal gray songster, can spout a dozen tunes in the span of a minute. They can have hundreds of songs in their repertoire, but our Georgia state bird, the brown thrasher, can have over a thousand!

American Robin

With the noise of civilization around us, birds provide a natural, meditative escape through their songs, their call and response, and variety in countless species. Whether or not you desire to know them all by name, or if you just want to enjoy their songs and observe their behavior, I sincerely hope that you take the  time (and now’s a good time to do it) to ignore everything else and focus on our feathered friends for a bit- watch, listen and be humbled by them. Learn a little or a lot, you’ll be richer for the experience- I promise.

Want to learn more about bird life in Piedmont Park? Sign up for one of our bird walks! https://www.piedmontpark.org/sightseeing-and-tours/

Author: Michael Paul

Photo Credits: Kevin Gaston

What You Missed at This Year’s Doggie Dash and 5K

On Sunday, March 10, the Piedmont Park Conservancy hosted its 6th annual Doggie Dash and 5K, and it was a hit! Over 130 people and their pups showed up on a cool Sunday morning for the race. The energy was high, the barking was loud, and the dashers were ready to take off!

With their owners in tow, the dogs turned on the jets and began their Doggie Dash journey. While some of the dogs were ready to take on the whole 5K, others participated in the less intense one-mile dash. Either way, all pups were geared up and ready to go!

Lizzie Colville was the first place winner for the Women’s bracket coming in at 21 minutes and 41 seconds, and Rob Mullet came in first for the men finishing the race in just 16 minutes and 22 seconds! Winners at the various levels received prizes from Spa Sydell, The W Hotel Midtown, City Tap, Park Tavern and Phidippides Running Store.

This event was a great success, raking in over $3,400, all of which goes toward maintaining the Piedmont Park Dog Parks. With over 700,000 dogs visiting the dog parks each year, the Conservancy needs all the help it can get to ensure pooches can enjoy the off-leash dog parks.

Want to stay informed about upcoming dog related events? Click the link and visit our calendar. You won’t want to miss the next one!

https://www.piedmontpark.org/calendar/

Author: Olivia Gage

Spotlight: MindBody at Piedmont Park

With its signature mix of natural aesthetics, historic beauty, and modern interiors, Piedmont Park’s Greystone was the perfect setting for MindBody and their 2019 Regional Sales Kick Off. The wellness-focused tech company learned about Piedmont Park’s Conservancy venues from their marketing team and were quick to secure their winter date.

This was a big meeting for MindBody. The event would both recap the East Coast Sales team on 2018 accomplishments, as well as showcase goals and upcoming changes for 2019. Tina Palmer, West Coast Sales Administrative Assistant, lead the planning and coordination. She needed a venue that could go the extra mile to help her host a successful event from out of state.

“Chelsea Dahl was my favorite! Planning events from across the country is extremely difficult, but Chelsea made it seemingly easy. Since I had never seen or used the venue before, she was my eyes and ears. Throughout the entire event planning process, she was helpful and accommodating and was able to adapt our many changes before and during our event!”

- Tina Palmer

The event went off without a hitch! Golf cart shuttles began early in the morning, bringing visitors on a short ride through the Park to the venue. Upon arrival, guests enjoyed breakfast fare by Carlyle’s Catering and sipped coffee while admiring the views of Lake Clara Meer from Greystone’s waterfront terrace.

“The views were GORGEOUS, and the building was unique and historical! The Piedmont Park Conservancy staff was extremely helpful and easy to work with,” says Palmer. “My team LOVED Piedmont Park! They were very impressed with the views and history behind the venue.”

MindBody normally hosts sales-related events such as kickoffs, company training sessions, team building activities, and happy hours. When asked if they would return to Piedmont Park for an event, Palmer replied “Yes, I would love to come back! The Piedmont Park Conservancy was very easy to work with and made destination planning very easy.”

To begin planning your event at Piedmont Park, contact Chelsea Dahl at cdahl@piedmontpark.org or call (404) 537-2831. Also, visit our the corporate event webpage at https://www.piedmontpark.org/corporate/

Best Ways to Preserve Nature while Hiking

Hiking and walking is a great way to get healthy exercise and clear your head. People of all ages and abilities can enjoy the scenic views and trail hikes at Piedmont Park, which offers some of the most beautiful nature preserves in the area.

If you’ve visited Piedmont Park before, you know its popular destinations, such as the Meadow or the Dog Parks. Just north of those locations though, there’s a path that leads you through a tucked away tree-lined expansion to the Park. Now you have 53 acres of land to explore! This land expansion happened in 2011 to boast nature trails and conservation areas.

When you venture on the trails, it’s very important that you not disturb or destroy the natural landscape and the delicate ecosystem of the area. Make sure that you follow these rules, so that you can preserve that natural beauty and not cause any harm to the animals or plants that here.

If You Pack it In, Pack it Out

Everything you bring to the trail should leave with you. That includes things like water bottles, food wrappers and containers, tissues, and any other debris that you might have brought with you. Even food should be taken out with you again. There are trash and recycling bins once you return to the main areas of the Park.

Don’t Feed the Wildlife

It’s very exciting to see all kinds of wildlife when you’re out in the forest that you may not see in everyday life, such as our rare species of birds and our Eastern Screech Owl.

However, you shouldn’t try to feed these animals while you are out on your hike. It may seem harmless, but animals may rely on humans for that food in the future. It’s similar to giving your dog a piece of meat from your plate during dinner. Do you think your dog will want to go back to eating dog food?

So, it’s a good practice to observe and admire the wildlife from a distance. It will keep you and the animals safe from harm.

Keep Dogs on a Leash

While dogs are some of the best hiking companions you could ever ask for, they aren’t always on their best behaviors. You should always have your dog on a leash in case you find something that may tempt your dog to run away.

Be sure to keep your dog to the right of the trail to avoid any potential collisions with other trail users. No one wants to see waste when they are walking the trail — it’s unsightly and unsanitary. So, don’t forget to bring those doggie bags and take any dog waste out with you. Keep the trail clean for others to enjoy, too!

Stay on the Trail

If you are walking on a designated trail or path, you shouldn’t venture off into other areas. While it may seem harmless, you risk damaging the plants of the surrounding area. Those plants are a major source of food for a lot of animals! Not only that, but just stepping off the trail can contribute to erosion. It will leave a beaten down path that will entice others to do the same.

When you skirt a muddy area, you are broadening the trail and causing damage. Head down the center of the hiking trail and through the mud to prevent trail widening.

Choosing Your Clothes

Did you know that even the clothes you wear can affect the environment? It’s highly encouraged to wear eco-friendly clothing. Be sure to wear clean clothing and shoes before each new hike so you don’t take along any insects or seeds that aren’t native to the other area.

If you’re looking to get rid of clothes, don’t just toss them! Many articles of clothing consist of synthetic, non-biodegradable fiber and will just pile up in the landfill. Instead, consider donating your unwanted clothing, or recycle them in a textile bin.

Remember that your actions, small or large, have an enormous impact on our environment. It’s up to you to make the changes necessary to protect it.

As Franklin D. Roosevelt famously said:

“A nation that destroys its soils destroys itself. Forests are the lungs of our land, purifying the air and giving fresh strength to our people.”

Guest Post by Personal Injury Law

Author’s Note: The information in this article was provided by Personal Injury Law, an organization dedicated to providing the public with information about personal injury and safety information. Nothing in this article should be construed as legal advice, and it is intended for informational use only.

Exploring Piedmont Park’s Northwoods

One of Atlanta’s best features is its easy access to incredible outdoor experiences in the Appalachians. For this reason, many of us can’t imagine living in a city without a short drive to abundant natural space. But for those who feel a lot more relaxed outside, midweek in the city can start to feel a little too cramped. Luckily, you don’t have to wait for the weekend!

You are probably familiar with Piedmont Park’s popular destinations like the Meadow, or the Dog Parks, and all 200 plus acres of the Park are great places to spend some time outdoors. Just north of those locations, though, the paths lead you through a tucked away tree lined expansion to the Park. This is over 53 acres added in 2011 that boast nature trails and conservation areas, Legacy Fountain, the Northwoods, and the Piedmont Commons. After a brief foray through these paths you’re sure to find your breathing calmed and eyes open to the chirping birds, rustling chipmunks, and all the colors of life. Here are some amazing views in the Piedmont Park expansion that feel miles away from the city.

Where better in the Park to sit and read or write for an hour, or two, or three or four? You don’t get the distractions of festivals out here, just the ambient sounds of nature and the words on the page!

A short walk past the Conservancy offices is the Promenade Lawn, a beautiful clearing on a plateau in the treetops to the east.

A look at forest serenity, but only a stone’s throw from your door! Find the wooden staircase in the Walker Woods for these unpaved views.

Another great place to sit and read, you can find this stone mini-theater in the Six Springs Wetland near the Dog Parks.

Straight outta Narnia, you find yourself on the other side of the wardrobe in the Northwoods’ forested paths.

Author: William Lange

Over 900 Dogs at Splish Splash Doggie Bash

On October 6th and 7th, over 900 dogs had the time of their lives – courtesy of Piedmont Park Conservancy and its 10th annual Splish Splash Doggie Bash. This special event allows dogs to have the Piedmont Park Aquatic Center all to themselves and was a hit among the dog owners and lovers of Atlanta, so much so that it sold out! Lines formed early Saturday and Sunday morning full of excited pups of all shapes and sizes ready to get their paws wet and owners ready to make their dogs’ wildest dreams come true.

The Conservancy stocked the pool with tennis balls and Frisbees galore, and opened the gates to doggie heaven for all the anxious pups waiting outside. Whether it was swimming, playing fetch in the grass, or making new friends, the dogs had a blast. Thanks to Victory Brewing Company, the dog owners were able to kick back, grab a beer and watch their pups take it all in. After the first session of the weekend, many people thought just an hour and 15 minutes wasn’t enough for their loyal companions, so they purchased tickets for more sessions. Some even attended all of the sessions!

The dog vendors were also a highlight of this years’ event. Many vendors set up tables by the pool and displayed their products for the owners to choose from. Needless to say, many lucky pups went home with some tasty new treats.

Overall Splish Splash Doggie Bash was a huge success and raised necessary funds for the Conservancy’s three acre off-leash dog park. It’s definitely something you won’t want to miss in the coming years!

Author: Olivia Gage

Love dog events? Check out Doggie Dash which occurs every March!

New Exhibitat Welcomes Home the Chimney Swift

The Atlanta Audubon Society, in partnership with the Piedmont Park Conservancy, City of Atlanta Parks and Recreation Department, has installed a new home for an exceptional little bird known as the Chimney Swift. You may have already noticed the chimney-like tower in the northern area of Piedmont Park called the Piedmont Commons. It sits amidst a verdant field of flowers and grasses that will attract pollinators and other insects, which fosters a vibrant and exciting natural habitat for the chimney swift to prosper.

This new addition to wildlife preservation in Piedmont Park blends perfectly with the Conservancy’s Field Trip programs, bringing another unique and important education opportunity to the children of Atlanta as they interact with nature. The tower and surrounding area also presents a new beautiful aesthetic for all to enjoy in the North area of the Park!

The unveiling was a lively and creative event which kicked off with local nonprofits and artists participating in a chalk festival. Each chalk display showed a little piece of the organization’s soul and passion for Georgia conservation efforts, and proved that members of these organizations have no shortage of artistic skill!

Thank you, Krystal Collier and Kalia Edmonds, for your amazing chalk contribution!

Chalk Festival Winner: Sierra Club

After the festival, guests mingled and viewed the tower while enjoying cheese, fruit, and an Orpheus beer brewed specially for the occasion, aptly named “Little Birds Have Fast Hearts.” Since the Chimney Swift tower was the result of great partnerships between multiple nonprofits to bring a dream to life, there were many speakers contributing words of support and gratitude.

“If we are able to expose our kids to nature, I believe that we can solve a lot of the world’s problems,” says Piedmont Park Conservancy President & CEO Mark Banta, as he explains how this tower is a great addition to our camp and field trip program.

Finally, to celebrate the official grand opening of the tower, the event concluded with a ribbon cutting.

From Left to Right: Mark Banta, Jan Harralson, Dan Calvert, Jason Ward, Councilwoman Jennifer Ide, Lillie Kline, Nikki Belmonte, Ron Salzer, and Esther Stokes.

You may still be asking yourself, who is this bird, and what does the tower do for it?

The Chimney Swift loves living in tight spaces with a large group of other Chimney Swifts, and due to their very short legs, they can only perch on vertical surfaces. Over the years, this has led these birds to most commonly find a home in the chimneys of human houses. Chimneys, however, are on the decline, leaving many Chimney Swifts hard-pressed to find a suitable living situation. Piedmont Park’s new Chimney Swift tower will be the perfect new home for many as they begin to gather after their mating season. Don’t forget to watch for the little aerobatic birds coming and going from Piedmont Park’s new chimney!

Author: William Lange

Six Ways Parks Can Help You Stay Healthy

Do you want to live a long, healthy, and happy life?

It’s easy. In fact, it’s as easy as a walk in the park.

Public parks are known for their beauty or recreational value. But the biggest benefit lies in what they can do for your physical and mental health.

Let’s have a look:

1. Parks encourage physical activity

Everybody knows regular exercise is the key to maintaining your health but very few manage to do it. In a survey, more than 75% of participants said that they want to be fit but only 31% said that they exercise on a regular basis.

One of the biggest problems is the absence of a convenient place like parks. This research confirms that people are a lot more likely to exercise if they are living near to a park. The participants mentioned parks as the most common place for exercise. Another study by the Rand Corporation reveals that 50% of all vigorous exercises take place in the parks.

American Journal of Preventive Medicine did a meta-analysis of various studies and concluded that awareness and access to places for exercise can result in a 48.4% increase in physical activity. It will improve aerobic capacity, flexibility, and help weight loss.

Even if you are not moving a muscle and just spending some time in the park, it will improve your perceived health and lower blood pressure, according to this study by Penn State University.

You should be aiming for a lot more than perception though. You don’t need anything fancy. Parks are the best place to follow a walking or jogging routine and just 20 – 30 minutes of running can transform your life.

2. Parks enhance your mood and mental health:

Are you feeling down? Stressed? Or depressed? One of the easiest ways to improve your mood is to go to a park.

These places have some magic about them.

Spending just 10 minutes in a park can improve your mood and reduce stress. Take a book for even better results because leisure activities in the park can improve your sense of wellness.

Research confirms that taking a stroll in natural surrounding can decrease mental activity that leads to depression. Not to forget that exercise is the best antidepressant and sometimes, as effective as drugs. Here’s another study that confirms spending time in the park can be relaxing for the mind.

Most of our mental issues stem from negative thinking. Parks can help you look at the positive side of things. A team of researchers analyzed 2.2 million tweets and found that the tweets from parks were more positive than the ones from residential areas or transport hubs.

The mental health benefits are not limited to mood enhancement. Research has shown that spending some time in parks can restore mental energy, improve short-term memory, improve concentration, and boost creativity.

Oh, and it will also improve your sleep quality so your mind gets the much-needed rest.

3. Green space improves the quality of life:

Green is the color of life.

It is often associated with nature, sense of wellbeing, harmony, and a clean environment. Studies confirm that people with a regular view of trees or greenery from their homes or offices are less likely to suffer from mental fatigue or depression.

Parks are the perfect place to de-stress and wind down after a hectic day. Looking at the greenery will alleviate your diastolic blood pressure. People feel more calm and relaxed when they are around plants and flowers.

Many hospitals have parks or gardens because it supports recovery and improves immune response. Research has shown than greenery can produce positive health, social and environmental outcomes. This is why horticulture therapy is used for mental health treatment, community-based programs, or prisons. People working in offices with natural elements report higher well-being.

4. Parks contribute to social wellbeing:

Loneliness can be twice as deadly as obesity. It is as harmful as smoking 15 cigarettes a day. Social isolation leads to problems like dementia, blood pressure, and substance abuse. A meta-analytic review of 150 studies suggests that people with strong social connections have a 50% increased likelihood of survival, regardless of their age or health.

Park is a great place to meet new people and make friends. Research has shown that kids with close friends have higher self-esteem and they do better academically. Not only that, but they will grow up to become more confident and less depressive by the age of 25.

For seniors, living a socially active life means higher late life satisfaction and a less severe decline in the old age.

5. Environmental benefits of parks:

The health benefits of the parks are not limited to people who visit them. The trees and plants have tremendous environmental benefits for the entire neighborhood.

They improve air quality by absorbing carbon dioxide and emitting oxygen. Harmful particles and gases like Nitrogen oxide, ozone, sulfur dioxide, etc. are also taken care of.

They provide the much-needed shelter and keep the temperatures in control. They do it by absorbing water and releasing it in the air. NASA reported an increase of 5º to 8º degrees in Atlanta where 380,000 acres of trees were bulldozed. That’s how big of a difference they make.

Trees can also save water and prevent soil erosion. The lack of trees results in serious problems like heat-island-effect and smog. This is why the US Environmental protection agency recommends parks and green roofs to combat these problems.

6. Spend quality time with your loved ones:

Do you find it difficult to motivate your kids to be active?

A study found that kids living near the parks are more active. Physical activity or outdoor games are incredibly good for their physical, mental, and emotional development.

Research has shown that children who spend time with their fathers have improved self-esteem, higher IQ, better health, and they are less likely to get into trouble.

And it’s good for you too. In a survey, 46% of people said that their loved ones help them make healthy choices in life.

These are just some benefits but we’d love to hear from you. Are you a regular visitor to the park? How has it benefited you? Please share your thoughts and comments on this.

Guest Post by Sadaqut Ullah Khan
Author: Research Analyst and Writer at RunRepeat.com

First Day of Summer: Are you in the know?

Although the heat has been blazing in Atlanta for the past couple of months, June 21st marked the first official day of summer. Now that the season is finally here, the question is how to spend it? To make this summer one to remember, head to Piedmont Park and involve the family in some outdoor fun! Whether it’s swimming the afternoon away or going to one of the Park’s many events, Piedmont Park has plenty of options for how you can make the most of the warm weather and clear skies–all in Atlanta’s backyard.

Events, Events and More Events

For an exciting weekend activity, rally up your crew and add a Park event to your summer schedule. For starters, the Horizon Theatre will be performing their hit musical, “Freaky Friday” on the Promenade through June 23. Attendees can bring blankets, low-back chairs and a picnic packed with dinner for a night of song, dance and boisterous laughter! With July arrives our Runaway Bride 5K, an event dedicated to the brides, grooms, bridesmaids, groomsmen, and “always-a-guests” out there looking for an excuse to flex their running/walking chops (and get a free t-shirt while they’re at it.) Dog lovers should check out a pup-friendly dog contest happening in early August at which one lucky dog will be named Piedmont Park’s Dog of the Year.

Don’t Forget the Sunscreen!

Grab your towels and pool supplies for a cool down at Piedmont Park’s popular Aquatic Center, which features a pool with four lap lanes and plenty of shaded tables. There’s also the Legacy Fountain Splash Pad, a popular spot for kids who enjoy zig-zagging through its 70 jets. When you get hungry, check out our concessions: King of Pops, offering ice-cold popsicles or The Market where you can indulge in a savory lunch with options like the “Slow Pork & Mango Cuban” sandwich and the “Heart of the Park” hot dog.

Bikes R Us

Imagine this: You’re on a bike, cool air graces your face with each tire rotation and you’re surrounded by lush greenery. This could be you at Piedmont Park, where visitors can pedal on paved paths that lead to every corner of the Park for ample exploration. No bike? No problem. Atlanta’s low-cost Relay Bike Share bicycles are available to rent, allowing anyone to hop off their ride at seemingly every turn to take in the beautiful scenery.

Learn Something New!

Take a leisurely stroll through the Park and learn some interesting tidbits about the Park’s storied past by going on one of our free docent-led history tours. Lead yourself on a self-guided tour to explore the most photographed locations in the Park or make a game of spotting the some of the oldest trees in Atlanta. Bird walks are offered in collaboration with the Atlanta Audubon Society; hone your observation skills and impress your friends with your newfound knowledge of unique bird calls.

Don’t Miss Our Future Events!

Guest Post by Aliya Seymour

How to Build Running Stamina

Recent news releases announced that the City of Atlanta will be the host of the USA’s women’s and men’s marathon Olympic qualifying team race for the 2020 games. It’s an exciting time to be a runner in Atlanta, and no doubt many people will also be inspired by the incoming onslaught of Olympic-caliber marathoners hoping to make the US Olympic marathon team that they, too, may consider lacing up their shoes for the first time.

When you’re new to running, though, it can be really intimidating to figure out how to start or where to start. Most people intuitively know, for example, that they’re probably not going to be able to start at zero and suddenly just go run a marathon the next day. How you get to that point, though, remains a mystery for many people. They may want to run a marathon themselves one day, but how they go about doing that — how you can build running stamina when you’re currently at zero — is a bit of an enigma.

Building running stamina isn’t as mysterious as you may think. Below, I’ll provide some tips and guidelines that will help you build your running stamina slowly and safely. Who knows? Maybe by the time the Olympic marathon trials are in Atlanta for the 2020 Olympics, you’ll have even finished your first endurance race by then!

Some tips to help you build running stamina include the following:

Before anything, talk to your doc. Just to be on the safe side, particularly if you haven’t seen your physician in a while, go in and get his/her blessing. Make sure that running will be a physically safe endeavor for you and that you don’t have some lurking ailment or illness under the hood, beyond your line of vision. It’s better to be safe than sorry.

Start very, very small. When you’re starting at zero, it may be maddening to think that you’re going to start off doing very little and staying at that level for a while before advancing. However, doing so is imperative so you can keep your injury risk at bay. When you begin, aim for 5 minutes of movement, interspersed between walking and running breaks. We call these “run-walk” or “walk-run” ratios. If, for example, you want to go out for 5 minutes, see what it feels like to run for 1 minute and then run for 30 seconds, and then repeat for the entirety of the 5 minute timeframe. In time, slowly but surely you will likely find that you can decrease your walking ratio and increase your running ratio. In addition, you may find that you’ll be able to bump-up your overall time, too, maybe going from 5 minutes, to 10 minutes, to 15, and so on.

Start very, very slowly. Don’t get trapped into thinking that in order to run, you have to sprint, as that can’t be further from the truth. When you’re building your running stamina, you should focus on keeping your pace easy and conversational — really, you should be able to sing and talk while you do it. Sprinting can be an effective way to get faster, but for now, when you’re focusing on building your stamina, it’s more important to keep the fire burning sloooooooowly.

Make incremental gains. It’s important to be patient with yourself as you embark on this new endeavor. Don’t think that you can make huge jumps right off the bat because you’re probably going to feel pretty sore as your body gets used to this new task that you’re asking of it. Maybe you’ll go out to run/walk for 5 minutes for an entire week before bumping up one of your days to 10 minutes or 15. You’re really an experiment of one here, so what works for your training partner may not work for you, and that’s ok. Keep in touch with your body and all the feedback that it’s giving you.

Join a training group. Finally, one of the best — and most fun! — ways to build your running stamina will be to join a local training group. It’ll be a great place for you to meet other runners with similar goals, and if you’re lucky, you’ll even find someone who’ll be run/walking similar paces as you. The mileage and time passes by so much more quickly — and so much more enjoyably! — when you get to share it with someone else. It’ll be like the healthiest happy hour you can have. Plus, you’ll be working under the supervision and guidance of a knowledgeable and qualified coach who can help to ensure that you’re progressing safely.

These are just a handful of the ways that you can work to build your running stamina. The underlying principle here is the importance of building your stamina slowly, cautiously, and conservatively. As long as you do that, you’ll be able to enjoy your miles and trails for years to come.

Happy trails to you!

Guest Post by Jane Grates

AUTHOR’S BIO: JANE GRATES

I love to run for marathons and trail running events. Producing at the sweet spot between beauty and mathematics to save the world from bad design. She also loves to write reviews on Runnerclick.