Run, Columbia, Run: Trails and tips for area runners, beginners and advanced alike

With miles of trail within the city limits and fitness-friendly streets throughout town, Columbia is not only a great city to be a runner, but it’s also the ideal place to become a runner. Whether you’re a seasoned pro or starting from mile one, there’s a trail in Columbia to get you started and keep you on course. So dust off the tennis shoes, and get ready to pound the pavement. And let the training begin.
For beginners: MKT through CoMO

As a beginning runner, the MKT Nature and Fitness Trail, which includes 8.9 miles of multiuse trail, is a great place to learn the ropes. Not only is the flat trail a smooth intro for beginners, but the soft terrain is also easier on joints than hard pavement or treadmills. The trail within the city is clearly marked every half-mile, which makes it simple to keep track of mileage and judge your progress, and water fountains stationed along the path about every mile and a half help keep you hydrated.
The MKT begins at Flat Branch Park and cuts through town to the southwest end of Columbia at Scott Boulevard before leaving the city and heading toward McBaine and a connection with the Katy Trail. To get to the trail within the city limits, go the trailhead at Flat Branch Park (101 S. Fourth St.) or one of the other access points: Martin Luther King Jr. Memorial at Battle Gardens (800 W. Stadium Blvd.), Forum Nature Area (2701 Forum Blvd.) or Scott Boulevard (3662 Scott Blvd.).
For the family: Stephens Lake Park
Stephens Lake Park is located on the east side of the city, at East Broadway and Old Highway 63. A 0.6-mile loop around the lake provides a short, scenic trail for beginners, and a 1.7-mile trail around the perimeter of the park offers an equally smooth path with added distance. The route works well for families for a couple of reasons: First, the hard-surface trails make for a smooth ride while pushing a stroller; and second, the circular route makes it easy to add distance, 0.6 or 1.7 miles at a time, without veering too far from your starting point. And the park is open daily from 6 a.m. to 11 p.m., so it’s flexible with busy schedules.
For intermediate runners: MKT to Hinkson Creek Trail
With it’s smooth terrain and tree-lined path, the Hinkson Creek Trail feels a lot like the MKT, but consider it the road less traveled. It’s 4.25 miles long, 2 miles of which are owned by the city of Columbia and 2.25 miles of which belong to the University of Missouri, and connects to the MKT as the MU Recreation Trail near the 2-mile marker. Jump on the MKT at Flat Branch Park, connect to the MU Rec Trail, and follow the Hinkson Creek Trail to Old Highway 63 for a 6.25-mile run, or 12.5-mile run roundtrip.
For a challenge: Forum MKT Access to Chapel Hill
Although the MKT, MU Rec and Hinkson Creek trails are great for smooth runs and increasing distance, they don’t provide the hill training you’ll need before the big race. This route starts at the Forum Boulevard trail access on the MKT but branches off at Twin Lakes Recreational Area and runs up Chapel Hill Road for an added challenge. Double back at Fairview Road for a bit of a breather on the downhill, or keep heading west for increased hill work.
Looking for running companions?
The Columbia Multisport Club hosts running groups that meet throughout the week for runs together. For runs along the MKT and Katy Trail, meet at the Forum trailhead of the MKT on Tuesdays and Thursdays at 5:30 a.m. Another group regularly meets at 8 a.m. on Sunday mornings in Rock Bridge State Park at the Devil’s Icebox parking lot and runs for at least an hour. Long runs for the group are currently around two hours, but the time increases as summer gets closer (some of the group’s members are training for ultramarathons). The group typically splits into two to accommodate slower and faster runners. And everyone’s invited to B&B bagels for coffee and socializing afterward.
For more information about the running groups and how to join, contact Andy Pele at
(573) 234-7662 or [email protected].