Walking, Jogging or Running Your Way Back to Health


By Barbara Day, M.S., R.D., C.N.

It’s time to get outside and take advantage of all the really great parks we have available to us in the Louisville area. You can walk, jog or run. Walking burns less calories unless you can walk fast and raise your heart rate. Jogging and running burn more calories in less time but if you have not exercised at all start walking and then walk, jog and then you can begin running. You can use the following calculator to determine how many calories you have burned walking, jogging or running. http://health.discovery.com/centers/cholesterol/activity/activity.html . There are lots of walking/running programs in the Louisville area. Stop by one of the local running stores and they can give you some information on programs in your area. You can use following calculator to determine how many calories you need each day. http://health.discovery.com/tools/calculators/basal/basal.html




Use a Pedometer to Count How Many Steps You Take Per Day


Pedometers can track steps, track distance, have 7-day memory or longer, track total calories. You can get a pedometer at discount stores like Target or Walmart, at sporting goods stores like Dick’s or Scheller’s or at any of the local running stores.


Here’s an excellent resource about pedometers:




Every 2,000 steps is equal to about 1 mile, so …

2,000 steps = 1 mile

3,000 steps = a half mile

4,000 steps = 2 miles

10,000 steps = 5 miles


Take the 10,000 Steps per Day Challenge.

  1. Fewer than 4,500 steps per day: You Are Very Sedentary.
  2. 4,500 – 5,500 steps per day: You Are Sedentary.
  3. 5,500 – 7,500 steps per day: You Are Moving-but still not enough.
  4. 8,500 steps per day: You Are Doing a Great  Job. Keep It Up!
  5. 10,000 steps per day: Ultimate Goal for Long Term Health & Wellness.


Walking & Exercise Paths in Louisville Area


Algonquin, Cypress & Burwell Streets (1/4 mile)

Beargrass Creek Greenway, 2001 Lexington Rd (1.33 miles)

Blue Lick Park, 4114 Mudd Lane (1/4 mile)

Butchertown Greenway, From Brownsboro Road to River Road (1/2 mile)

Camp Taylor Memorial, Poplar Level Road & Lee Street (1-mile fitness course; 1/3-mile walking path)

Cane Run Road Park, Cane Run Road south of Lees Lane (0.75 miles)

Carrie Gaulbert Cox Park, 3730 River Rd, (1 mile)

Cherokee Scenic Loop, Eastern Parkway & Cherokee Road (2.4 miles)

Cherokee Park Baringer Path, (0.6 miles)

Cherokee Park, Willow Pond, Grinstead Drive & Lexington Road (0.375 miles)

Chickasaw, Southwestern Parkway and Greenwood Avenue (1-mile fitness course)

Des Pres, Lowe Road off Taylorsville Road (1/2 mile)

Flaget Field, Greenwood Avenue & 45th Street (1/4 mile)

Hays Kennedy, Bass Road off River Road (3/4 mile)

Iroquois, Southern Parkway & New Cut Road (1-1.6-mile fitness course)

*Iroquois, Rundill Rd (3.5 miles)

Iroquois, Summit Hill (0.25 miles)

Iroquois, Toppil Rd (0.5 miles)

Iroquois, Uppill Rd (1.5 miles)

Jefferson Memorial Forest, 11311 Mitchell Hill Rd (1/4 mile)

Jefferson Memorial Forest, 11311 Mitchell Hill Rd (35 miles trails)

Joe Creason Park Loop, 1297 Trevilian Way (1.5 miles)

Joe Creason Park Newport-Illinois, 1297 Trevilian Way (0.875 miles)

Joe Creason Park Newburg Loop, 1297 Trevilian Way (0.5 miles)

Klondike, Klondike Lane (1/3 mile)

Long Run Park, 1605 Flat Rock Rd, (1.7 miles)

Ohio River Levee Trail, From Farnsley-Moreman Landing to north Riverview Park (6.5 miles)

Peterburg Park, Indian Trail west of Newburgh Road (.35 mile)

RiverWalk, starts at 4th and River Road and goes along river to Chickasaw Park (6.9 miles)

Roberson Run Park, Judge Boulevard and Famous Way (.5 mile)

*Seneca Park, Pee Wee Reese at Cannons Lane (1.2 miles)

*Shawnee Park, Broadway & Southwestern Pkwy (1.5 miles)

South Central Park, 2400 Colorado Ave  (1/3 mile)

Southern Parkway Bridle Path, Western Side (2.6 miles)

*Thurman Hutchins Park, River Road and Indian Hills Trail (0.8 mile)

Tom Sawyer State Park, 3000 Freys Hill Road (1 1/4 mile nature trail)
Tyler Park, 1501 Castlewood Ave  (1/8 mile)

Upper River Road Path. From Zorn Ave to Indian Hills Tr (1.125 miles)

Vettiner, 5550 Charlie Vettiner Park Rd (1/4-mile fitness trail)

Victory Park, 1051 South 23rd St, (1/4 mile)

Watterson Lake, 1714 South Wheatmore Dr (1/4 mile)

Wyandotte Park, 1104 Beecher Street (1/4 mile)


Cross-Country Trails

Creason, Trevilian Way (3.1-6.2 miles)

Seneca, Pee Wee Reese at Cannons Lane (3.1 miles)



What are the Mayor’s Miles?

Several park paths have green dots along the exercise paths to help you track your progress on the path. Ten green dots equal one Mayor’s Mile.


Golf Courses Cart Paths You Can Walk or Run On

According to the Metro Parks Recreation Guide, you can walk or jog on all the 18-hole Metro Parks golf courses cart paths on weekdays from 6 to 8 am.


Cherokee Golf Course, 2501 Alexander Rd

Crescent Hill Golf Course, 3110 Brownsboro Rd

Iroquois Golf Course, 1501 Rundill Rd

Long Run Golf Course, 1605 Flat Rock Rd

Bobby Nichols Golf Course, 4301 East Pages Lane

Seneca Golf Course, 2300 Pee Wee Reese Rd

Shawnee Golf Course, 460 Northwestern Pkwy

Sun Valley Golf Course, 6505 Bethany Ln

Charlie Vettiner Golf Course, 10207 Mary Dell Ln


Barbara Day, M.S., R.D., C.N, is a registered dietitian (www.DayByDayNutrition.com) who has been teaching healthy lifestyles strategies to consumers for over 35+ years.