The better prepared you are the more likely the trip is a success. © Arc'teryx / Piotr Drozdz While deep in the mountains you are on your own. Take a wrong turn and you might be waiting awhile for the cavalry to arrive. That’s why respect is so important, and one shows that respect for mountain terrain by preparing well. In the first article in this series on how to navigate in the mountains, we looked at map reading and location awareness. In this second post, our resident navigator-in-chief Terho Lahtinen takes us through the steps of planning a route. Start somewhere familiar For the purposes of practice, consider starting somewhere you are familiar with. That way you won’t be afraid of getting lost and will have more confidence to navigate by map and compass. “Another attribute of a good training terrain is it offers enough features to study on the map and in the terrain,” Terho says. Choose your destination This seems obvious, right? But it’s important to be clear about this and not have a vague idea. “Choose an area, a specific destination, some other target to visit,” Terho says. “Then consider how much time you have available and what kind of distance you can cover within that time.” Be realistic Don’t bite off more than you can chew. Consider the fitness and skill level of your group, and make sure you factor that into your planning. It’s always good to be a little on the cautious side. Explain your trip plans to the group so you are all on the same page. © Dean Leslie / Red Bull Content Pool Study the map Ok, you’ve chosen a destination and considered your group, now it’s time to channel your inner nerd by studying the topographical map of where you intend to go. Notice we said “topographical map”; no tourist maps allowed – they don’t offer enough detail. Here’s what to look at on your trusty topo map: Terrain features: First get an overview. In mountain areas, it’s essential to recognize the ridges, valleys, passes, rivers and other big formations. Trail difficulty: If you intend to follow trails, find out what level of difficulty they are. Trails are often rated as easy, medium and difficult, and marked with different dashes on the map depending on the rating. Trip options: What are the options on the map? For example, is there an easier versus more difficult route? Is there more than one way in and out? Is there a route that offers more shelter? Is there an easier plan B if plan A turns out to be too challenging for the group? Distance: Measure the distances between points. You can do this by knowing the scale of your map. Every 1 cm on a map in 1:25 000 scale represents 250 m of terrain. Every 1 cm on a map in 1:50 000 scale represents 500 m of terrain. The average walking pace on flat terrain is 4 km/h, and can halve in difficult or steep country. What distance is possible for your group? Remember, the slowest in the group sets the pace! Ascent/descent: As we mentioned in the previous article, look at the contour lines on the map. Where do they stack together, indicating steepness, and where are they spaced further apart, indicating more level terrain? Calculate the total ascent and descent sums to estimate how hard or easy certain routes would be. It’s advisable to calculate 300m/h for ascents and 500m/h for descents. Consider the time available and the fitness of your group, and choose a route that ensures you avoid pushing people too far beyond their comfort zone. Technical difficulty: Look for areas that might prove challenging, such as exposed trails above the treeline, snow cover in shadowed places, ground covered in rocks or tree roots, steep ascents or descents, river crossings, dense forest, or narrow trail. To help understand, research the area online. Try to find trip reports people have written about the area. Shelter: In the event the weather turns nasty where on your route can you find shelter? This might be natural or manmade shelter. Water: For overnight or multi day trips, look for water sources on your map. Accommodation: If it’s on overnight or multi day trip, look for where you will sleep. If you’re camping, find where you are allowed to pitch your tent. If you want to sleep in a mountain hut make sure there are enough beds available and book early. Be generous with time On longer day trips or overnight trips, remember to factor in breaks in your planning. “Breaks are not only for resting, they are for enjoying and observing nature, for relaxing and immersion,” Terho says. “They are an essential part of the experience.” So make sure you are generous in affording break time. Terho recommends to plan a five to 10 minute break each hour, or 10 to 20% of your moving time. Allow for delays Take into account the potential for unplanned delays along the way. A sudden lightning storm, torrential rain, a snow-covered trail, a dangerously swollen river, or a flooded trail – there are many things that could slow you down. “The bigger the group, the more delays there will be as people adjust their gear, change clothing, or have pee breaks,” Terho says. “Factor this in.” Practice makes perfect Time for your homework! Using a local topo map, plan a route at home by following the above, and then go out and test the plan in the terrain. When planning, pay attention to the details and terrain features on the map that you should look out for on the trip in order to know you’re staying on the right course. Make a game of trying to identify as many of these features as you can when following the route. Keep track of time, the degree of difficulty, delays you encountered, and once you are back at home compare how the trip unfolded in comparison to how you envisioned it based on your planning. What was different? What took more time than expected? What was easier? Stay tuned for the next article in the series: Staying on course in the mountains! Lead images: Photo by Toa Heftiba on Unsplash © Dean Leslie / Red Bull Content Pool Read more articles: How to find your way in the mountains 7 tips to find a safe track up the mountain 8 avalanche safety checks to tick off before the ski season

Photo by Emma Simpson on Unsplash Walking, like breathing, is so ordinary we take it for granted. Yet, it offers so much. Learning to appreciate walking can give us a new lease on life. We slow down, enjoy the moment and scenery, improve our health, take stock of our lives, and even increase our creativity. What’s not to like? In this series of articles we will be exploring walking and all the reasons walking is so aweome. We’ll be looking at the benefits of walking regularly, walking technique and posture, how to walk mindfully, and we’ll be challenging you to walk more, including taking on a long distance trail. Walking can be much more than just about getting from A to B. For many people, it’s a way of life. It can become a way to come back to what really matters. The oldest form of exercise? Our human ancestors, scientists say, began walking on two legs somewhere between three to six million years ago. Some theorize this happened because standing meant they could see further afield, allowing them to detect potential threats and food sources. Another study suggests bipedalism evolved because it’s more energy efficient than walking on all fours. Walking on two legs also freed our hands to use tools. Whatever the reasons, humans have been walking for a very long time. We walked out of Africa, across Europe, Central Asia, into North America and down south. As a species, we are almost coded to explore and conquer new territory on foot. It’s what we do. Photo by Aaron Burden on Unsplash The best antidote Walking is an excellent antidote to the busyness and constant connectivity of modern life. In our attention economy, where multiple devices and channels compete for our attention, knowing how to slow down and focus is an increasingly important skill. Walking is the perfect way to cultivate this skill. It can be the time of the day we take to consciously slow down and pay attention. Rather than having our attention scattered, walking gathers it into a more singular focus. We all need to switch off. We all need to slow down. Walking for the sake of walking is a great way to do this. The benefits of walking regularly According to the Better Health Channel, Harvard Medical School, and others the benefits of walking include: Increased cardiovascular and pulmonary (heart and lung) fitness Reduced risk of heart disease and stroke Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes Stronger bones and improved balance Increased muscle strength and endurance Reduced body fat It counteracts the effects of weight-promoting genes It helps tame a sweet tooth It reduces the risk of developing breast cancer It eases joint pain It boosts immune function. Building the walking habit Building a habit takes time and consistency. It’s best to start by making the habit easily doable. To begin with, choose a distance to walk each day that you know you can manage.   Forget about the 10,000 steps hype – a study found that number came from a marketing campaign rather than scientific research – and instead choose a distance, time or step count that is achievable and encourages you to move. Maybe walking 30 minutes a day works or taking 5000 steps is more realistic for you. You don’t need to do it all at once; you can break it down into chunks, for example walking 15 minutes bites. Once you’ve decided, adjust your activity goals accordingly in your Suunto 3. Remember, every little bit counts, so look for opportunities to take extra steps. Stand up, and pace while your are on the phone, for example, or choose stairs instead of taking an escalator or elevator, have micro exercise breaks throughout your working day, and try having walking meetings. There are many opportunities to walk more – use your imagination! In the next article we’ll discuss walking technique – stay tuned! Lead image: Photo by Fabien Bazanegue on Unsplash

One of the awesome things about visiting new cities is getting off the beaten tourist paths and finding hidden corners. An early morning run through an unknown city is one of the best ways to find these gems. There is so much beauty in the world when we have fresh eyes. So next time you travel to new destination, lace up your runners and get out and explore. For inspiration, here are routes in seven of our favorite cities.   RUNNING IN SINGAPORE If its your first time in Singapore, you will be pleasantly surprised at just how diverse the city’s running opportunities are. The city hosted more than 100 running events in 2015, from road marathons, trail races and vertical marathons to fun runs, with distances ranging from 5 km to 100 km. This tiny island-city also has plenty of parks and running trails that literally wrap around and connect the island together.Despite its small size, it has one of the most active populations in mass participation running events. Trails and paths along on the water and in the forest are well maintained, well-lit and safe, you’ll love running here, regardless of your route. Read the article and see the routes >   RUNNING IN STOCKHOLM This Nordic capital is a pretty fascinating place to visit, and to run. Made up of more than a dozen rugged islands, this city by the sea is both accessible and wild; a splendid combination for those of us wanting to explore her streets and shores by running! Amongst the meandering canals and shorelines, and urban forests, we’ve found some rather memorable runs that will give you a taste of this historic city, which has one of the oldest, and best-maintained city centres in Europe. Read the article and see the routes >   RUNNING IN BARCELONA One of the most memorable and hospitable cities to run in, Barcelona’s streets, parks and trails are as welcoming as her inhabitants. While Barcelona is the largest city on the Mediterranean Sea, it is also an intimate and intricate place with subtle beauty that seems to mix perfectly with its more audacious architecture. To see Gaudi’s masterpiece, the fantastical Sagrada Família in person is one thing, but to gain a sense of the city by running amongst her streets and people is something that won’t fail to leave a lasting impression. Read the article and see the routes >   RUNNING IN PARIS The City of Light could also be known as a runner’s delight! It is a feast for the senses, it’s true, but there’s also a special view of Paris known only by those who run her cobbled streets and pristine parks in the early morning, or twilight hours. We’ve added some rich detail to each of these routes, not only about the route, but the character the surroundings. After all it’s not just about where you run, but also what makes it truly memorable. Read the article and see the routes >   RUNNING IN HELSINKI We know the desire to run does not stop when you travel, in fact many times its the opposite. Running is one of the best ways to explore a new city! One of the challenges to fully enjoying this potential is not knowing where to go. Big cities have lots of sights and routes, but how to find the right one? We’ve got you covered! Here at Suunto, we’ve put together a collection of routes that showcase some of the best parts of Helsinki (our home town!). Through winding parks in the heart of the city, to historic sites and architecture, these routes hit all the high notes. Read the article and see the routes >   RUNNING IN NEW YORK CITY It can be daunting to figure what to do and where to go when visiting New York City, especially on a tight schedule, this includes fitting in a run. We understand and have done the scouting and compiled your go-to route guide to running in the city on a timeline. This list is focused on Manhattan, though the final route does make a brief and memorable stop in Brooklyn. Read the article and see the routes >   RUNNING IN LONDON Keeping up you’re running routine while travelling can be challenging, but when it is the right route at the right time, it rewarding in many ways. Whether it be an invigorating break from a hectic schedule, or a way to explore a new city, knowing where to go is everything. This couldn’t be more than in a mega-city like London. The options are endless, but at the same time daunting; but don’t worry we’ve got you covered. Read the article and see the routes > Discover new routes with heatmaps. Heatmaps show the tracks frequently used by the Suunto App community all over the globe, based on millions of moves. You can plan your own route with the help of rich, topographic maps, transfer it to your compatible Suunto watch and start exploring. With Suunto 5 and Suunto 9 watches, you can add these routes directly to your device and track your progress.

If its your first time in Singapore, you will be pleasantly surprised at just how diverse the city’s running opportunities are. The city sometimes hosts more than 100 running events each year, from road marathons, trail races and vertical marathons to fun runs, with distances ranging from 5 km to 100 km. This tiny island-city also has plenty of parks and running trails that literally wrap around and connect the island together. Despite its small size, it has one of the most active populations in mass participation running events. Trails and paths along on the water and in the forest are well maintained, well-lit and safe. You’ll love running here, regardless of your route! The routes we put together in Singapore are a feast for the senses. The shortest run, a flat and scenic walk/run route will treat you to the best views and entertainment in under 5 km. The locals route is nearby, but with a couple nuances that will inspire you to spend more time in this unique city-state. Finally, a long run in the forest, that you could also call a jungle, full of wildness and wildlife.   To follow these routes with your Suunto watch or mobile device, please follow these instructions: 1. Press download GPX.2. Go to Suunto app and press + button in app map and press 'import route'.3. Find the route, press it. The app opens the route, press 'Done'.4. You can modify name and details. The route is saved. Keep the 'Use in Watch' toggle on to have the route in watch. Note: If you are not reading this on a device with Suunto app installed, download the route file and save it in a location you can access on your mobile device. Then follow the guidance above.   A SCENIC WALK/RUN (4,1 KM) Download the GPX file here. Description: If you only have one day to spare, this is the route to collect wonder in short amount of time. You’ll enjoy great views of some of the most iconic landmarks in Singapore. Starting off at the Old Clifford pier, you will move along the coastline and catch the old Fullerton hotel to your left and further down, the sight of the majestic Merlion awaits you. Continuing on, the journey brings you across Sir Stamford Raffles Statue (Founder of Singapore) the Esplanade and Youth Olympic Park. You will then cross the visually stunning Helix Bridge which connects you to Marina Bay Sands and the Art Science Museum. We recommend running this route in the evening to catch a light and wondrous light show at the Marina Bay Sands. If you need a drink to quench your thirst, or just want to lie back and take in the majestic view of the city, you can grab a traditional Vietnamese coffee at Trung Nguyen or a pint of beer at Bazin. Start point note: The easiest way is to take the MRT (Train) and exit at Raffles Place Station. Take exit J and old Clifford Pier is less than 150 m away. Finish point note: The free light show at Marina Bay Sands happens daily at 8pm and there is also a water show at 9.30 pm, so do plan your run accordingly. Run extensions and alternatives: You can extend the route after crossing the Helix bridge by turning left when you see the Art Science Museum, which you will continue on to view Garden by the Bay and Marina Barrage. Stop at Satay by the Bay where they serve one of the best satays for the money in Singapore.     GARDENS BY THE BAY, THE LOCALS' GO-TO ROUTE (8.4 KM) Download the GPX file here. Description: When the work (or play) is done for the day and you want to let it out a little, this is the route for you in Central Singapore. Gardens by the Bay is a newly created nature park built on reclaimed land in 2012. The park was designed to be the nation’s premier outdoor recreation space. This route is popular with local running groups throughout the week, and has nice smooth, flat terrain, if some fartleks or tempo work is in your plans. Public facilities and drinking fountains are available throughout the run, so you can travel light, even if you want to make your run longer or more intense. Start at Marina Barrage and run along Marina Bay, through the park over the winding Helix Bridge. Take in the iconic Marina Bay Sands and you’ll feel like you have experienced the heart of Singapore in a mere 5 km! One of the most fascinating parts of the park are its ‘supertrees’ which reach up to 50 metres. These amalgams of exotic plants work as engines for the gardens and host a light and music show in the evenings. Start point note: Starting point is right at the foot of NTUC building, a 3 mins walking distance from Raffles City (MRT train: exit J) Finish point note: The route is a loop and finishes where you began. Run extensions and alternatives: Runners who wish to extend their running distance can proceed on after crossing the bridge to Gardens by the bay east. If you want to do a full 10 km loop, you will need to make a u-turn once at the bottom of the expressway flyover.     FOREST ADVENTURE RUN (13,3 KM) Download the GPX file here. Description: You’re running in the wild on this one! Frequented by seasoned ultra distance marathoners, MacRitchie reservoir is a great training ground for trail runners and for people who want to escape from Singapore’s urban jungle. The route is a 13 km loop, circling around the reservoir. Some parts of the route are amongst by deep forest and it is recommended to do this route in the morning or early afternoon with the light. Along the route, You may come across macaques can along the trail path, waiting for runners to offer food to them, but this is highly discouraged as they may become aggressive and potentially dangerous. There are two ranger stations within the reserve along the route, equipped with restrooms and drinking fountains, but it is highly recommended that you prepare your own hydration as they are quite far apart. Start point note: If you are located centrally, bus 855 and 961 will drop you off at the MacRitchie Reservoir main entrance. Finish point note: You can drop over to Vava bistro for their great brunches with a great panoramic view of the reservoir. Discover new routes with heatmaps. Heatmaps show the tracks frequently used by the Suunto App community all over the globe, based on millions of moves. You can plan your own route with the help of rich, topographic maps, transfer it to your compatible Suunto watch and start exploring. With Suunto 5 and Suunto 9 watches, you can add these routes directly to your device and track your progress. Main image: © RunSociety SEE ALSO MUST-RUN ROUTES IN BARCELONA, HELSINKI, LONDON, NEW YORK CITY, PARIS AND STOCKHOLM

Suunto Ambassador, pioneering cave diver, explorer and author Jill Heinerth talks about diving physiology in episode one of this four part series. Can’t wait to watch the episodes? Click the links to dive right in! Watch Episiode 1 now Watch Epsiode 2 now Watch Episode 3 now Watch Episode 4 now In this episode, Jill Heinerth discusses the basics of dive physics and physiology and how to better use your dive computers as an effective tool when planning, and executing dives.   Talking biological tissue and dive computers, Jill explains how the body reacts to the inert gas you breathe during a dive. When the body is subject to pressure from depth during a dive, it ‘on gasses’ as the inert gas dissolves into your tissues.   Our body tissues include the blood, the brain, ligaments, skin, bone, fat and all your organs and each tissue is delivered different amounts of blood, therefore absorbing different amounts of gas.   The rate in which tissues uptake and release the gas occurs differently for each group of tissues. The groups are sorted into different compartments alongside tissues that have similar gas saturation properties and behave in the same manner.   A dive computer allows the diver to view information that assists them on a dive, and the diver has the opportunity to decide to follow the device.   A dive computer will not, for the most, consider the individual differences of each diver using it. The "type" of diver that is considered is an average person, and there is an added safety margin to take into account to accommodate variations.   Your Suunto dive computer is based on mathematical models. This model, or algorithm, calculates the on gassing and off gassing of your compartments. The algorithm implemented at the core of a computer is a simulation of what happens to gases in a diver's body in an environment where pressure changes.   The research and development team at Suunto test, test and test again to ensure they meet the strictest performance targets. The dive team at Suunto are constantly improving and fine tuning the devices by diving with them over and over again, because we know you will too.   Check out episode one now and explore these topics further. Episode 2 In episode two of Dive In, Jill Heinerth discusses how your dive commuter calculates ascents or decompression stops as we delve deeper into the basics of diving physics and physiology for both recreational divers, and those who dive beyond.   Having discussed how the human body stores and releases inert gas in the last episode, this week Jill examines how your dive computer calculates the maths that work out how the body gets rid of gas during off gassing, and how an ascent is just the beginning of the off-gassing process. Off gassing ends when the body has reached and found equilibrium with the surface.   When the body cannot take on any more gas into solution, it is termed- critical super saturation. This critical moment of reaching maximum pressure is known as the M value.   Different compartments mean lots of M values to consider in order to calculate how the body off gases when ascending during a dive.   Recreational divers will only consider the fast tissues. The time and depth parameters that recreational divers adhere to, keeps them away from nearing critical super saturation point. This is so they may directly ascend to the surface without a decompression stop.   Tech divers load both their fast and slower tissues, and this adds another layer of considerations. Sunnto has a team of dedicated researchers, engineers and testers who are constantly improving algorithms and have much real world dive data to use for their improvements.   Jill dives with Suunto, and says, “I have been diving with Suunto dive computers for over 20 years. Part of this is because I have seen the rigorous testing regiments, I’ve seen the manufacturing standards, as well as their active algorithm research and development. I’ve been to the factory, seen their testing and I know I can rely on their commitment to excellence.”   Find out why decompression models use up to 16 different theoretical tissue compartments and many more hot topics as Jill explains how your computer works in the second episode of Dive In.   Tune in next time for episode 3 to watch Jill get deep with personal factors and gradient factors. Episode 3 Do you know what your Personal Factors are?   In a world where we are able to choose a product based on what is best suited for our individual needs, why would such a crucial piece of dive equipment, your dive computer, be any different?   Personal factors should not be over looked, yet many divers never read in to the dive computer manual deep enough to understand that their device can be tailored to suit an individual’s need. External influences can be taken into account and the dive computer conservatism setting can factor in risks for each dive. This is a very important part of safer dive planning.   During this episode of Dive In, we look at what the personal factors on a Suunto computer are, and how they need to be applied.   Jill also talks gradient factors, algorithms and dive teams. Few users, or even instructors actually understand how gradient factors work, or what they are. She shines a light on how different decompression models behave, and how dive buddies can work together even if they are diving following different decompression models.   Jill delves into what each number of the gradient factor represent, which one is more important and how to use them in your dive planning.   Jill also looks into the deep stop mystery. As divers we still have a lot of research to do into them, and over the years there has been much conflicting anecdotal advice. There is much misinformation buzzing around social media and dive forums leading to a vast amount of confusion.   Watch now as Jill Heinerth sets us straight on the key issues in this episode of Dive in. Make sure you tune in next week for the fourth, the final and bonus episode where Jill shares her story of getting hit.   Episode 4 In the final instalment of Dive In, Suunto Ambassador Jill Heinerth discusses her experience of getting ’hit’ with Decompression Sickness (DCS) twenty years ago, what she has since learnt, and how she has adapted her dives to suit her.   Jill was thousands of dives into her career and thought it would never happen to her. DCS, or the bends, is a sports injury and there is a spectrum of how the bubbles can affect your body from a skin rash to paralysis. In many cases the resulting tissue damage will remain, perhaps increasing the risk of another hit. Making a few minor changes to her dive since her experience, watch to see how Jill optimises her off gassing phase on a dive and what surprises she has found by doing that little bit extra.   No mathematical algorithm can guarantee your absolute safety, and it is unfair to blame a device if you do get bent. Use your computer to the full and be armed with the knowledge of exactly how it works. Dive computers open up a whole wealth of new underwater adventures, so for one last time, let’s Dive In with Jill.        

This Nordic capital is a pretty fascinating place to visit, and to run. Made up of more than a dozen rugged islands, this city by the sea is both accessible and wild; a splendid combination for those of us wanting to explore her streets and shores by running! Amongst the meandering canals and shorelines, and urban forests, we’ve found some rather memorable runs that will give you a taste of this historic city, which has one of the oldest, and best-maintained city centers in Europe. While each of these routes is close to the center, each has a natural connection and explores a different part of the city’s archipelago. The first run gives you quintessential shoreline views, the second route, the local haunt, is a park loop that moves you from the city to the forest in mere steps; and finally, a trail-runners dream, the track on Lidingö was seemingly made for exploring.   To follow these routes with your Suunto watch or mobile device, please follow these instructions: 1. Press download GPX.2. Go to Suunto app and press + button in app map and press 'import route'.3. Find the route, press it. The app opens the route, press 'Done'.4. You can modify name and details. The route is saved. Keep the 'Use in Watch' toggle on to have the route in watch. Note: If you are not reading this on a device with Suunto app installed, download the route file and save it in a location you can access on your mobile device. Then follow the guidance above.   Trails, Cobbles and Castles (6,7 km) Download the GPX file here.   Description: The perfect morning walk or run. Start at the public swimming pool (Eriksdalsbadet) and follow the Södermalm waterfront, cross the canal at the first bridge, and when you arrive on the other side, you’ll be immersed in the beautiful Årsta forest. Here you’ll get a little climb, and earn the best city view from the south. Follow the loop back across the next bridge ahead of you and back to your starting point. Despite the great location, generally the route is never packed, and the track is mostly paved and suitable for walkers and runners. Try to get out here early in morning for a beautiful, crisp start to your day! Starting Point Note: The Public swimming pool is accessible from the train (Skanstull Station) and is walking distance from anywhere in Södermalm. Finishing Point Note: When you are done, you’ll want to re-fuel, and if that includes coffee, you’re in the right place, follow Swedenborgsgatan to #7, there you’ll find a brilliant little cafe called Johan & Nyström, which is home to great coffee and they’re open at 07:00 (M-F) so they’re ready for you even if it’s an early run.   Djurgården (8,9 km) Download the GPX file here.   Translated as ‘animals garden,’ Djurgården is a stunning city park that branches off from the old town in the centre of Stockholm and provides an invigorating 10km loop. Starting at the King’s Garden (Kungsträdgården), run along the harbour via Strandvägen, then right over the bridge and into the park. The route passes by the amusement park, Gröna Lund, and the popular Nordic Museum. There will almost always be some locals on the trails, but never too many. There isn’t too much climb and the trails are broad and well-maintained. Keep to outermost path until Manillavägen where you’ll cross to the other side of the island and make your back to the bridge, then to King’s Garden. Starting/Finishing Point Note: King’s Garden is a brilliant place to finish as its beautiful grounds, and numerous outdoor cafes are a welcome sight after a brisk 10 km.   Lidingö – A run on the wild side (29,9 km) Download the GPX file here. Description: This is the spot for a trail run. Lidingö is an island with a full network of trails for running adventures from 4 km to 30 km. It is only minutes from the center of the city, and is home to the most popular trail running events in Stockholm, including the Lidingöloppet, the world’s largest trail race! The race, which began in 1965 with 644 runners is now more than 24,000 runners strong! The route is full of hills regardless of the distance, including the famous and gruelling ‘Abborbacken hill’ which climbs 46 m in elevation within 550 m. Throughout Lidingö there are stunning views of the city, the sea and the surrounding bays. The final 10km of the full loop is lit, so you can even run this portion at night! Starting Point Note: You can get to Lidingö from Gamla Stan via the #13 train to Ropsten, then take bus 203/204/211 to Lidingövallen (Lidingö City stadium). Alternatives & POIs: For a shorter variation (22 km) you can skip the first 8km and start from Lidingövallen and head eastwards, this includes the final 10 km known as “sista milen.” In the summer, grab a coffee at the charming, Kaptensstugan, at Klubbvägen 2 which is right along the trail (we’ve marked it as a Cafe POI on the route). Finishing Point Note: Based on the full trail (30 km) or the last 10 km, it is the same Lidingöloppet finish. From here you can walk along Grönsvagäden (south towards the nearby Kyrkviken or ‘Church Bay’) to Lidingövallen (Lidingo City stadium - Kyrkvägen 56). Here you can get changed and have a shower after your adventurous run (M-F 10:00-19:00). From here (Lidingövallen) grab a 203/204/211 bus to the Ropsten stop + #13 train back to Gamla Stan / city centre.   Discover new routes with heatmaps. Heatmaps show the tracks frequently used by the Suunto App community all over the globe, based on millions of moves. You can plan your own route with the help of rich, topographic maps, transfer it to your compatible Suunto watch and start exploring. With Suunto 5 and Suunto 9 watches, you can add these routes directly to your device and track your progress.   Main image: Tony Moran/Shutterstock.com   SEE ALSO MUST-RUN ROUTES IN BARCELONA, HELSINKI, LONDON, NEW YORK CITY AND PARIS