Jenny Kincaid Boone

Jenny Kincaid Boone has been running since she was in eighth grade. She competed in cross country and track at Fort Defiance High School (Fort Defiance, Va.) and at Roanoke College, where she was all-ODAC in cross country for four years. When her knees and legs aren't aching from the wear of years of competition, she hits the 19 to low 20-minute range for a 5K.

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• Virtual running
• Giving triathlons a try
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If you’re looking for a place to get in a quick, quad workout, don’t jump on a weight machine at the YMCA. The Mill Mountain Star Trail is the place for you. This 3.4 mile round trip run is sure to give your knees, quads and everything else a mountain workout of steel, while throwing in some of the best scenery around.

The trail is a convenient find if you live near downtown Roanoke or in certain parts of Roanoke County. It begins at the bottom of Mill Mountain, off of Riverland Road, and winds all the way up to the Star, Roanoke’s famed landmark. Atop the Star overlook, the city stretches before you, nestled between the Blue Ridge and Alleghany Mountains.

Day hikers frequent this route, one of nine trails or road routes that make up Roanoke’s greenway system. Officials envision the greenways to eventually become a network of interconnecting paths throughout the city and surrounding areas.

Kevin Myatt, Roanoke.com hiking columnist, calls the Star Trail a “moderate climb” (read the hiking profile). I would call the route a steep ascent if you’re running.

The Star Trail to the top of Mill Mountain starts with a gradual incline off Riverland Road.

If you start off Riverland Road, be prepared to start running up immediately. The trail begins on a gravel road and a gradual incline that continues for a short distance before passing a water tank. As the route turns into the woods, a lush green fortress surrounds it. The path is dirt-packed and relatively clear for running without many rocks or large boulders to dodge. Keep following the trail, which is flat in some parts and rolling in others. It climbs a short flight of stairs before crossing Fishburn Parkway. Go up another flight of stairs when you reach the other side of the road, and the real trail running begins.

For the rest of the 1.7 miles, you’ll take on a winding, uphill climb. Certain parts of the trail are wide while others become narrow. As you wind up the mountain, the turns get sharper. Watch out for clumps of rocks around each corner. They are more numerous as you get closer to the top of Mill Mountain. The trail doesn’t flatten out in many spots.

Rocky steps, such as these near the top, let weary runners know they're getting close to the summit.

I kept my eyes on the ground a lot as I made my way up, which typically is not recommended for proper running form. But I like to know where my feet are stepping, and this trail keeps you on your toes when taking cautious landings. Beware of rocks and roots along much of the path.

Just when you think you can’t lift your knees another step, you look up and see a clearing. It’s the top of the mountain. That light from the clearing is enough to push you up the rest of the trail. At your mountaintop destination, reward yourself by pausing and taking in the great views of the Roanoke Valley.

For the descent, you can take the trail back or follow the road down Mill Mountain on Fishburn Parkway. You’ll battle more vehicle and bike traffic on the road route, but it’s easier on your knees than forging down the trail.

If you decide to run back down the trail, keep an even closer eye on your footing than you did coming up.

Most of the dirt trail is packed and relatively free of rocks or large boulders to dodge.

This trail is a fast and refreshing run, and you don’t have to drive too far to get to it. Regular trail runners would find this route challenging but comparable to others throughout the valley. Those who normally stick to the roads should be prepared for a tough run and experience a little soreness the next day.

But many hikers and runners would agree that you haven’t really lived in the Star City until you’ve forged the Star Trail. Make taking the trail a goal in your running journey.

Directions to the Mill Mountain Star Trail: Driving I-581 South, take Exit 6 (Elm Avenue) and turn west. Take a left onto Jefferson Street. Turn left onto Walnut Avenue at the stoplight. Cross under the Walnut Avenue bridge and take the first left onto Piedmont Street. Turn right onto Riverland Road. Drive down the road about 1 mile and turn right into a gravel drive, marked Mill Mountain Star Trail.

Upcoming local and regional races:
June 26: Percival’s Island 5-Mile, Lynchburg, Web site

July 3: Shawsville 5K, Shawsville, (540) 268-3010

July 10: Pepsi Cola 5K and 10K, Waynesboro, (540) 942-6735

July 17: Catherine’s Big Butt 50K, New Market, Web site

July 17: Commonwealth Games 5K and 1 mile fun run, Roanoke, Web site