Skate to Fitness

Are you looking for a way to lose some weight, tone your muscles and improve your health? Are you looking for a cross training activity to complement your running, biking, cross-country skiing or swimming training? Are you looking for an outdoor activity that provides fun exercise while at the same time allowing you to see and enjoy the Northland? Are you looking for a family exercise activity that each family member can participate in and enjoy? If you answered yes to any or all of these questions then inline skating is for you.

Our Northland area is unique in that we have a higher than average concentration of inline skaters. Several factors contribute to this including most people raised in the Northland learn to ice skate as kids, we have lots of quality places to skate and the premier inline skating event in the US, The NorthShore Inline Marathon, is run between Two Harbors and Duluth each September.

I would like to introduce four area women that are avid inline skaters: Shelley Black, Laurie Ash, Rhonda Cory and Lynette Steen.

They all share a common thread in that they each started out as beginners and over the years with instruction, support and practice have developed into very competent inline skaters. Each considers inline skating to be an important part of their overall health and fitness program.

Inline skating is a great form of no-impact, lower body, large muscle, and aerobic exercise. Whenever you engage in aerobic exercise you increase your metabolism, burn fat, strengthen muscles and improve the overall effectiveness of your cardiovascular system. Inline skating has the added benefit of toning and strengthening your lower body muscles such as hips, rear and legs.

Shelley advises, “The physical benefits of skating include a great cardio workout plus muscle toning including the quadriceps, hamstrings, glutes and inner thighs. It also helps to develop core body strength and balance. Skating is a great way to burn calories. I rate spinning (stationary bicycle) as my best calorie burning workout followed by inline skating and then cross country skiing. Inline skating is easy on the body, it is non-abusive and it is easy on the joints, same as cross-country skiing. I love to cross country ski in the winter and inline skate in the summer.”

Laurie adds, “I feel that most adults forget how to play and have fun like kids do. Skating is a great way to bring out the kid in you, it’s a great way to play and have fun while still being a socially acceptable adult activity. Skating not only helps with your physical health but playing and having fun also helps with your emotional health. As you skate your body releases endorphins which produce a “feel good” feeling during and well after you finish your daily skate.”

Rollerblade, Inc., in conjunction with a University of Massachusetts Fitness Study, found that a 150-pound person inline skating at a moderate level of exertion burns 715 calories per hour. Research data from Medicine and Science in Sports and Exercise, The Journal of the American College of Sports Medicine, states that running burns 775 calories per hour and biking, cross country skiing and swimming each burn 565 calories per hour. Running is the most intense of these forms of aerobic exercise but, unlike inline skating, the continual pounding over time can cause discomfort and/or damage to the ankle, knee or hip joints, to name a few, in some people. Many converts from running to skating have discovered that they can get the same aerobic workout without the impact inherent with running. This allows a person to skate for longer periods of time than they can run, thus burning more calories during a given workout. There is no reason that a person can’t continue to inline skate well into their senior years. Inline skating and cross-country skiing are quite similar to each other because of the muscles used and the range of motion. These two activities are complimentary and a person can use one or the other as an off-season cross training activity for the other.

Laurie says, “Inline skating is a very healthy sport. It is also very easy on your joints, which makes it attractive for heavier people, or folks that are unable to run or do other weight bearing sports. I have had some back problems and a health benefit that I get from skating is that it helps me strengthen my back muscles. Skating is part of my well-rounded exercise program. I also like to swim and hike and I cross country ski in the winter. Last year I purchased the ice blades that you clip onto your ski boots and have enjoyed skating at Snowflake oval and the Chester Park oval in the winter.”

If you aren’t already an inline skater then perhaps you are wondering how to go about getting started. The first thing you will need is a pair of inline skates, a helmet and wrist guards. Elbow and kneepads are also recommended. Duluth has two fine retail shops that can help you with your inline skating equipment. The Ski Hut and Play It Again Sports are both well stocked with inline skating equipment and have very knowledgeable staff ready to assist you. Regardless of the brand of skates you buy or how much you pay for them, make sure they are comfortable to wear. Don’t be the least bit bashful about putting them on in the store and then walking or skating around before you make your final decision. If you want to move beyond recreational and fitness skating another retailer in town, Abo’s Skate Shop, specializes in high end performance inline speed skates.

So now you have your gear on and you are ready to go for a skate. Like most people that grew up in the Northland chances are you have ice and/or roller-skated before. For these people, making the transition to inline skates will be relatively easy. One of the best ways to learn how to inline skate is simply to get out and go. Of course you will want to take it easy and skate only on smooth, flat surfaces until you get the hang of it. If you are completely new to inline skating or you want a helping hand there is an inline skate club in town, Northern Inline Skaters, that provides free inline skate lessons. The club can be reached by calling Terry King at 724-0943.

According to Lynette, “For skaters just getting started I strongly suggest you start skating with a friend, someone that may have a little skating experience. Be sure to start at a place that is flat and free of traffic and other distractions. The service road to the Northwest Maintenance Base is a great place for beginning skaters. Another recommendation is to get involved with the local skate club. This will give you lots of immediate skate related contacts and you can learn from others what they have learned about equipment, technique, training and places to skate.”

Shelley adds, “For skaters that want to start skating I suggest you start by getting in touch with the local skate club. They provide learn-to-skate clinics free of charge. Also, being in the skate club is a great way to meet other skaters with ability similar to yours.”

So now you are somewhat proficient on your new skates. You have skated up and down your driveway a bunch of times and now you are ready for new skating adventures. You can take off on your own and go to skate trails and locations around town, or, to make it even more enjoyable, skate with a friend. Bicyclists, runners, skiers, swimmers and skaters alike have discovered that doing their sport with a friend, or a group of friends, makes it more enjoyable and effective. Plus, you tend to get out more often, you have knowledgeable people to learn from and those same people will provide you with support and encouragement. If you need to, seek out a group of friends to skate with or check out the local skate club. Adopting inline skating, as a family activity is a great way to spend time with your family, get some exercise and enjoy the Northland.

Rhonda says, “I enjoy the skate club in town, the annual summer picnic and the club outings that are scheduled. I took some inline skate lessons from the club early on and they were a great help. I learned lots of good tips including proper skating position and technique. The lessons helped me gain confidence, which enabled me to get out on my own.”

Shelley adds, “The local skate club is great because they have a schedule of activities where members can meet and skate together. Practically anytime during the week I can meet other club members for a skate. I have developed friendships meeting other skaters this way plus when you skate the local roads and trails it is safer if you can be with someone.”

We are very fortunate in the Northland to have so many great places to skate. Some of the more notable skating places around Duluth include the Munger Trail from Duluth to Carlton, the Lakewalk, Minnesota Avenue to Park Point, the UMD campus, Stebner/Martin Road, LaVaque/Martin Road, and in Superior, the UWS and WITC campus and the Osaugie and the Millennium Trails. Just outside of the Duluth area is Old Hwy 61 between Brighton Beach and Two Harbors, the Munger Trail between Carlton and Barnum (and points further south) and the Mesabi Trail between Grand Rapids and Virginia and eventually to Ely. Outdoor skating during the winter is very limited but there are some indoor locations where one can inline skate. Most roller skating rinks allow inline skates such as World of Wheels in Superior. For the ultimate winter inline skating experience the Metro Dome in Minneapolis, also known as the RollerDome, offers winter hours for inline skating.

Rhonda says, “I really enjoy the Millennium Trail in Superior – I almost always see deer and the trail is flat and smooth. The Munger Trail is great for its scenery.”

Lynette adds, “I do the majority of my skating early in the morning on Minnesota Avenue and Park Point. I skate early in the morning so I have time in the evenings to be with my family. I also enjoy skating the Lake Walk and Railroad Street in front of the DECC.”

After a person has mastered recreational and fitness skating they may be ready for the next challenge, inline speed skating. First and foremost, inline speed skating is fun and exciting. It provides motivation to increase your overall fitness level, which can lead to adding a variety of cross training activities to your fitness plan. You will probably be more inclined to want to understand and practice sound sports nutrition. A skater can gauge the effectiveness of their training by competing in races and using the finish times as benchmarks and performance goals to shoot for.

Related to racing, Laurie says, “Racing is a low priority for me but I have and do enter races mainly for the social aspects. Our Birkie friends come to Duluth and we all do the NorthShore Inline Marathon. The NorthShore Inline Marathon is a very fun event with lots of social gatherings taking place. The course is not hard and it is a great and unique way to enjoy the beauty of Lake Superior as you skate along. I really enjoy the positive energy that all the other skaters give off during this weekend.”

Rhonda adds, “I race because I enjoy competing against myself. Each race is a benchmark, which I use to gauge changes in my overall level of fitness. First and foremost, racing is lots of fun. The NorthShore Inline Marathon is a big social event. It’s a blast being with all the other skaters at the start of the marathon. Its fun being a part of this event, it’s a great feeling to be able to say that you’ve done it and I like getting and wearing the finisher shirt.”

Shelley adds, “The NSIM is the only race I do. I love the excitement of the event and the scenery along the course. When I race I am competing against myself. Each year I try to finish with a faster time than the year before. Good cross training for skating is spinning, cross-country skiing, weight lifting and drills to improve core body strength and balance.”

Lynette adds, “I race but only the NSIM. I don’t want to take the time to travel to other races, as I want to spend time with my family. Skating in the NSIM is a blast. It’s fun skating with a large group of other skaters and the course is absolutely beautiful. It’s so nice to be able to skate on a beautiful course like that and not have to worry about automobile, bicycle or pedestrian traffic.”

Again, the Northland is unique and fortunate in that we have several inline speed skating races during the summer months. The local racing season starts with the Grand Old Day 8k race in St. Paul then the Online Inline ½ Marathon in Brainerd/Baxter then Big Granite Full or ½ Marathon in Ashland. Next comes Roll For the Roses 10k in Roseville then The Great River Roll ½ Marathon in Minneapolis and then the Hoyt Lakes ½ Marathon in Hoyt Lakes. Next is the Thunder Bay ½ or Full Marathon in Thunder Bay and then finishing up the season is the NorthShore Inline ½ or Full Marathon in Duluth. A new inline race is being added in 2004, The St. Paul Marathon. Of course a person can skate in as many or as few of these races as they wish. There are even more races if you go further away from Duluth. If you plan to skate in only one of these events make it the NorthShore Inline Marathon. It is the largest inline event in the US, it is local, it is well organized, well run and the course is relatively easy. Feel free to do this race just for fun with no regard for your finish time.

Lynette says, “I have skated each of the NSIM but almost missed the 2002 race. I had a nephew getting married in Fargo the Friday night before the race, which I couldn’t miss, and originally my husband was going to drive through the night to get me back to Duluth in time. Luckily, I was able to catch a private flight back and made it with time to spare. This same year, after the race, I served our large family lunch after the race and then I had to be at work at 12:00 noon. Wow – what a busy weekend!”

Rhonda says, “One afternoon last summer a group of us was skating down the Munger Trail. It was warm and sunny, we had a slight tailwind, we were moving along at a pretty good clip, we had a good conversation going and I thought to myself – It doesn’t get much better than this.”

So what are you waiting for? Inline skating is a great way to get some fun exercise while enjoying the natural beauty of the Northland.