After running Challenge the Canyon Half Marathon and Cook Forest 25k (my longest runs in more than a year) within the span of two weeks, I needed a few weeks of recovery before stepping into training for October's Buffalo Creek Half Marathon.

But vacation with my daughter never includes rest.

I met Lottie in San Francisco for a week of touring northern California's scenery. Upon arrival, we shook off our air flight fog with a walk through Sonoma County's Armstrong Redwoods State Park. And we couldn't resist a barefoot beach walk at Goat Head Beach.

By the following day, legs still a little tired from the tough 25k the previous weekend, I was ready to run. We circled Lake Siskiyou near Mt. Shasta on a gentle 6.6 mile loop through pine forest — just what I needed to ease into running again.

We came to California to hike, and for the next two days, my trail shoes covered nearly 25 miles and 5,600 feet of elevation change. I photographed waterfalls along the Sacramento River, viewed volcanic steam vents and topped out at over 10,500 feet on Lassen Peak.

After two days of hard hiking, I was surprised that my legs were once again ready to run. Lottie and I ran the 10+ miles of single-track and sand to the farthest tip of Tomales Point in Point Reyes National Seashore, then added another couple miles to dip our feet in the ocean one more time before we boarded our flights to opposite ends of the country.

Back home, I scanned my journal and was surprised to find that, despite my intentions to rest, I had covered more than 50 miles and 5,700 feet of elevation gain on foot in less than a week. And I felt refreshed, ready to run, and none the worse for wear.

The lesson in my California travelogue is that hiking can be a great complement to running. It's similar to running in that it's a weight-bearing, bone-building activity, but different enough from running that it offers its own benefits in training.

Because hiking is relatively low impact, it's great for recovery or increasing total training volume without risking injury. And because you're off road, it's the perfect respite from road running's physical and mental pounding. Try taking a hike rather than an easy run or rest day before or after your long-run training day.

Hiking as cross training can be a good alternative to running, but it can also make you a better runner. Hiking on softer, uneven surfaces promotes good balance and strengthens foot and core muscles. And uphill hiking builds quad, hamstring and foot strength as well as efficiency for hill running.

Depending on the terrain, hiking can present an aerobic benefit as intense as running. On a long uphill climb, aim for a heart rate in the zone of a tempo run, 65-80 percent of maximum. You should be sweating and breathing hard enough that it's difficult to carry on a conversation.

On downhills, resist the urge to run or jog. Instead, descend deliberately and cautiously to build those eccentric-motion muscles, reduce pounding and reduce the risk of injury.

As in most athletic endeavors, preparation is key. Wear trail shoes or hiking boots that offer stability and traction. Before you begin, warm up as you would for a run — with dynamic stretching and a slow pace for a few minutes. And cool down with static stretching after your hike.

Anytime you're off road, apply sunscreen and insect repellent as needed. And, considering that you may be far from aid, pack water and snacks. Carry your phone for emergencies, but in case of sketchy service areas, share your plans with someone before you venture into the wild.

Saturday, 7 a.m.: French Creek Half Marathon and 5k, Meadville. Mostly flat on Ernst Trail. 814-336-2196 or kristoph.ymca@zoominternet.netSaturday, 9 a.m.: Easterseals Centennial 10k and 5k Run and 2 Mile Walk, Kittanning. Run out and back on level bike trail. 724-841-6528 or bonnherb@yahoo.comSaturday, 11 a.m.: 2nd Annual Fireman's Mud Run 5k and Fireman's Trail Run, New Bethlehem. 814-229-8127 or hemann728@outlook.comSept. 2, 7 a.m.: Buhl Day Half and 5k, Hermitage. 5k start at 9 A.M. 724-981-3700 or buhlrun.orgSept.2, 5 p.m.: Spartansburg Fair 5k Spartansburg. 814-664-0190 or spartansburgcommunityfair.orgSept. 6, 6:30 p.m.: St. Alphonsus Harvest Home Festival Twilight 5k, Allison Park. Run starts at North Park's Harmar Pavilion. Coach.flames@gmail.comSept. 7, 8 a.m.: Barber Beast on the Bay 10 Miles, Erie. Run at Presque Isle State Park. 814-480-6810 or www.barberbeast.orgSept. 7, 9 a.m.: Lee Foster Memorial 5 Mile, St. Marys. redstorm@windstream.net or Facebook.comSept. 7, 9:30 a.m.: Sarah Kasunic Memorial 5k, Butler. Run at BC3 Campus, walkers start at 10 A.M. nmbrink@gmail.com or Facebook.comSept. 8, 7 a.m.: Erie Marathon @ Presque Isle. Starts at Presque Isle State Park's Rotary Pavilion. 814-504-2631 or www.eriemarathon.orgSept. 8, 8 a.m.: FAAP Fall Classic, North Park. Choice of rugged trail 20k, 10k or 5k followed by Filipino dancers & food. Ultrasignup.comSept. 8, 4:30 p.m.: Hoodlebug 5k Run & Fun Walk, Homer City. 412-289-6299 or www.indianaroadrunners.comSept. 8, 5 p.m.: Run to Remember 9/11 5k, West Kittanning. Kids race at 5:45 P.M. Free post-race ice cream sundaes. 724-919-9396 or harleigh316@gmail.comSept. 11, 6 p.m.: First Responders 5k, Pulaski. 724-944-9424 or Pulaskivfd5k@gmail.comSept. 14, 9:30 a.m.: Rockin the Knob Trail Challenge 10k and 22 Miler, Claysburg. 10k starts at 10:30 A.M. bmazur@intelmarx.comSept. 15, 8 a.m.: Green Cathedral Half Marathon, 5k and Kids Fun Run, Youngstown, OH. Run at Mill Creek Metro Park's Wick Recreation Area. 330-740-7107 or carolv@millcreekmetroparks.orgSept. 21, 8 a.m.: Zoo Zilla 5k, Pittsburgh. Run at Pittsburgh Zoo and PPG Aquarium. tgaspard@pittsburghzoo.orgSept. 21, 8:30 a.m.: Peanut Butter Festival 5k, New Bethlehem. Also mountain bike race at 10:30 A.M. 814-221-1322 or redbankchamber.com/pbf-5k-race/Sept. 28, 9 a.m.: River Run – Suicide Awareness Run Walk or Roll 5k and 1 Mile, Kittanning. 724-431-3761 or rtger@anrinfo.orgSept. 28, 9 a.m.: United Way of Clarion County 5k and 10k Race, Clarion. Run through downtown. 814-226-8760 or clarionunitedway@verizon.netSept. 29, 8 a.m.: City of Pittsburgh Great Race 5k & 10k, Pittsburgh. Point-to-point 5k starts in Oakland with 10k start in Frick Park at 9:30 A.M. Both finish downtown. www.rungreatrace.com

St. Barnabas 5k, Aug. 3 (finishers under 33:00): Daniel Jaskowak, 1st Overall M, 15:20; Nick Edinger, 2nd Overall M, 15:24; Anna Shields, 1st Overall W, 18:42; Tessa Franchi, 3rd Overall W, 19:28; Dan Spaulding, 3rd 30-34 M, 16:51; Jack Kelley,35-39 M, 18:40; Jason Sittler, 1st 40-44 M, 18:52; Eli Rudiger, 2nd 10-14 M, 20:33; Dalton Wenner, 3rd 10-14 M, 20:43; Amy Brown, 1st 35-39 W, 20:50; Gary Hayden, 2nd 45-49 M, 21:04; Melissa Conjack, 1st 30-34 W, 21:06; Alayna Edinger, 3rd 25-29 W, 21:26; Linsey Schnur, 2nd 35-39 W, 21:52; John Hackworth, 3rd 45-49 M, 21:59; Tara Staresinic, 1st 10-14 W, 22:28; Bill Schmidt, 2nd 60-64 M, 22:29; Kate Hrach, 1st 45-49 W, 22:53; Amanda Temple, 1st 35-39 W, 23:06; Jinny Hertweck, 2nd 45-49 W, 24:00; Bob Gracie, 1st 70-74 M, 24:53; Darien Wenner, 2nd 10-14 W, 25:06; Wayne Toy, 2nd 65-69 M, 26:46; Lawrence Schultz, 3rd 65-69 M, 26:49; Leanne Finney, 3rd 45-49 W, 26:53; Sydney Dixon, 3rd 20-24 W, 28:10; Lucas Pott, 3rd 9 & Under M, 28:55; Cindy Waltemire, 1st 60-64 W, 29:10; Kathie Bosiljevac, 2nd 55-59 W, 29:27; Becky Hooman, 3rd 60-64 W, 30:11; Pam Mauro, 1st 70-74 W, 31:01; Valerie Sands, 2nd 70-74 W, 34:59; Robert Sands, 3rd 75-79 M, 40:12; Dezso Csizmadia, 2nd 80+ M, 41:07; Mary Ann Thompson, 2nd 75-79 W, 44:08; Nancy Jeffries, 3rd 75-79 W, 46:38; Donald Cescon, 3rd 80+ M, 47:51; Frances Fuhrer, 3rd 70-74 W, 52:04; Peggy Kopelic, 1st 80+ W, 53:58; Garret Daugherty, 17:54; Nathan Kraus, 18:22; Ryan Hughes, 18:49; Jacob Schaeffer, 18:51; Daniel Deal, Jr, 20:28; Dillon Kessy, 20:28; Michael Dolgos, 20:51; Erik Bodily, 21:10; Adam Zalenski, 21:18; Joseph Mullen, 21:38; Keith Schedlbauer, 22:06; Joshua Venderlic, 22:11; Isaac Boring, 22:20; Clarence Wade, 22:30; Eric Slagle, 22:33; Kevin Conley, 22:39; Callie Spaulding, 22:52; Eric Domitrovic, 23:03; Travis Domhoff, 23:04; Gregory Reed, 23:07; Andrew Schafale, 23:13; Richard Wolf, 23:16; Lori Fromlak, 23:18; Anthony Spalvieri, 23:21; Bruce Duerksen, 23:24; Ryan Purvis, 23:25; David Rishel, 23:36; Andrew Menchyk, 23:39; Easson Molnar, 23:50; Steve Hawbaker, 24:00; Sheldon Deal, 24:03; Ryan Garver, 24:24; Katie Rishel, 24:32; Randy Rawa, 24:38; Zach Schellhaas, 24:54; Charles Schellhaas, 24:55; Harry A Peterson, 25:02; Jackson Valansky, 25:20; Tim Molnar, 25:20; Amanda Hardt, 25:28; Daniel Mullen, 25:33; Abby Spalvieri, 25:38; Eric Schindler, 25:42; Talitha Fulk, 25:45; Abigail Elston, 26:04; John Elston, 26:05; Madison Fitzgerald, 26:10; Erin Schaeffer, 26:18; Chris Sibenac, 26:20; Owen Boring, 26:25; Alton Temple, 26:53; Sean Vashie, 27:10; Jim Smith, 27:11; Mark McDaniel, 27:12; Gabby Fulk, 27:22; Anna Spalvieri, 27:26; Tony Spalvieri, 27:26; Bob Pakozdi, 27:34; Jason Spudic, 27:37; Jodi Porterfield, 28:11; Renee Schedlbauer, 28:13; Mark Blasinsky, 28:14; Raul Angeles Olvera, 28:33; Justin White, 28:38; Vinny Dennis, 28:39; Jeffrey Fitzgerald, 28:41; James DeMore, 28:51; Jeremy Pott, 28:55; Robert Whittington Jr, 29:08; David Lang, 29:15; Shawn McGinnis, 29:21; Chad Broman, 29:27; Joann Carrasquillo, 29:29; Jay Barkley, 29:43; Olivia Stenebraker, 29:44; Joseph Franchi, 30:03; Tyler Fitzgerald, 30:21; Lara Hudek, 30:41; Edd Hudek, 30:41; Isaac Helsel, 30:49; Ryan Helsel, 30:50; Angela Giori, 30:52; Laura Augustine, 31:03; Marie Johnson, 31:31; Derek Hillegas, 31:43; Sherrie Mazurek, 31:50; Elizabeth Hallahan, 31:58; Sylvia Fulk, 32:08; Peggy Sibenac, 32:13; Heather Venderlic, 32:14; Sue Ann Jones, 32:19; Paige Wilczynski, 32:35; Mary Sue Relihan, 32:35; James Relihan, 32:35; Melissa Thompson, 32:37; Danke DuBalls, 32:49; Alex Pruszenski, 32:54; Denee White, 32:55; Kathy Pruszenski, 32:55; Sandra Ung, 32:58Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.netPat Neubert is a running columnist for the Butler Eagle