About cycling & running in St. LouisSt. Louis Training Notes
Running: Forest Park anchors running here, and locals use its nearly 30 miles of trails for long runs, intervals, and easy Z2. The outer Forest Park loop gives you about 6 miles, and runners can weave inside for extra base miles. Market Street carries you west from the Arch toward Forest Park, while the river trail runs about 15 miles one way from the Arch to Chain of Rocks bridge. DeMun and the West End have tree-lined streets for quick morning miles. Running Niche meets every Wednesday at 6:30 PM for a free 5K group run. Run For 21, Market Mile, The Big Run St. Louis, and Chubb Trail Races keep the calendar honest.
Cycling: The Katy Trail sets the tone for riding, because the old railroad gives you 240 miles of flat gravel from STL to KC. Locals put 28s or 30s on the rims and use it for base miles, gran fondo prep, and long steady Z2. Saint Louis Cycling Club has been rolling since June 1887, and its old club runs into surrounding counties still work for the area. The Porkchop Route drops down Hamburg Trail to the Katy. August A. Busch Wildlife area brings dozens of miles of chunky gravel, climbing, river crossings, and harder double track. Augusta has the prettier hilly terrain. The MCT loop through Edwardsville gives riders 30 miles, while the Arch-to-McKinley-to-Venice-to-Old Chain of Rocks loop gives 54 miles.
Season: Spring and summer are the best months when the parks are busy and the rides stretch longer. Locals watch spring thunderstorms, then lean into summer mornings because St. Louis gets hot, humid air from the Gulf of Mexico. Forest Park, Tower Grove Park, and the river trail carry most weekday running when the daylight is useful. Cyclists use warmer months for Katy miles, MCT loops, and bigger county rides. Winter changes the rhythm fast. The city gets chilly to cold, Arctic air can bite, and both runners and riders shift toward shorter loops, layered Z2, club meetups, and whatever dry pavement or gravel is working that week.
