A hat keeps you warm in cold weather and shades
your head and face from the sun throughout
the year. In warm weather, try a visor which will
let the heat escape while shading your eyes.
Hats
Wear socks made of fibers such as Coolmax,
polypropylene, silk, wool or a cotton synthetic blend
that will wick away sweat. Cotton will hold in moisture
and increase the chance of getting blisters. Look for
padded socks, which cushion the bottoms of your
feet, but make sure they fit well inside your shoes.
Socks
Don’t like the weather? Wait a few minutes.
Vermont’s weather can change quickly, so be
prepared when you go out walking or hiking.
Layered clothing is essential to comfort. Wearing
white or bright colors makes you more visible.
Wear layers
The most important thing is to get out and move
around. The following tips are important, but don’t
let them slow you down. Most of us can get out
for a short walk without too much extra effort.
Get out and walk
A walker’s guide to
St. Johnsbury
A project of the
Northeast Kingdom
Community Advisory
Board of Blue Cross and
Blue Shield of Vermont
Stand tall, lifting your chest and shoulders.
Gently pull in your abdominal muscles to
prevent your lower back from arching.
Don’t take longer steps to walk faster. Focus on
quicker steps instead.
Let your foot roll smoothly from heel to toe,
pushing off strongly with your toes.
Don’t pump your arms forcefully. Let them
bend at the elbow, and trace an arc from your
waistband to the center of your chest.
1. Walk with style!
You don’t eat the same thing for dinner every night,
so why walk the same route every day? Just like different
foods provide different nutrients, a varied walking
program challenges your body in different ways.
What’s more, change prevents boredom so you are likely
to stick with it! Vary your walking distances and speeds
between long and slow and short and fast. On some
days, walk as fast as you can ensuring that you do not
sacrifice form. On other days, walk more slowly, but for
a longer distance. The bottom line: just get walking!
Start walking this week!
Three Quick Steps to Fitness:
Don’t leave home without carrying some type of
identification. If you have any significant allergies or a
serious medical condition, be sure to wear your medical
bracelet or necklace on your walks. These things can
save you a lot of grief in case of an emergency.
Identification
Enjoy getting outside but hate those pesky
mosquitoes and black flies? To keep yourself
comfortable while walking and safe from the West
Nile Virus, use insect repellent that contains DEET,
Picaridin or oil of lemon eucalyptus. Follow directions
carefully and consult your doctor when using insect
repellent on children under 3 years of age.
Bug Protection
Never leave home without sunscreen, even on
cloudy days. Your skin needs protection against
skin cancer, wrinkles and sunburn. A waterproof
sunscreen with an SPF of 15 or higher is key.
Don’t forget your ears and that bald spot!
Sun protection
Drink water before, during and after walking. You
need to drink every half-hour while walking at a
moderate pace and more often if you are sweating.
Water
On short walks, pockets will probably suffice for carrying
the minimum essentials. For longer walks and hikes,
however, it’s important to evenly distribute the weight
of water, keys, wallet, etc. Backpacks, waist-packs,
or wrist/shoe wallets are great for this purpose.
Packs
Adapted from walking tips by Mark Fenton, author of The Complete Guide to Walking for Health, Weight Loss,
and Fitness. Host of “America’s Walking” on PBS television.
Mark Fenton 2001
® Copyright
A fairly low rounded or beveled heel.
A flexible shoe that bends through the ball
(NOT the arch), of the foot.
Look for a good fit—the shoe shouldn’t slip at the
heel or bind or pinch anywhere. There should be a
thumbnail’s width ­between your toes and the end
of the shoe!
When purchasing walking shoes, look for:
3. Wear comfortable, supportive shoes!
Walk every day—even if just for 10 minutes.
Record your walking time every day.
Listen to your body. If you’re sore, back off for a day.
Reward yourself for big and little achievements.
Tell co‑workers, family, and friends about your
goals. E­ ncourage them to encourage you!
Inspire yourself with fitness magazines, new
walking routes, walking partners, new workout
clothes, or by referring to a “before” picture.
Walk briskly and with purpose.
Measure your success.
2. Get motivated!
     
     
The Knigdom Challenge      
Three Rivers
Recreation Path
St. Johnsbury
Town Forest
The Long Walk
Mt. Pleasant Cemetary
Rocky Ridge
Federal and Maple
Historic St. Johnsbury
Jenny’s Walk
     
     
     
     
     
     
     
     
Caledonia St.
and River Rd.
Four Seasons
Neighborhood
     
Elm St. Triangle
Give yourself a healthy reward/treat when
you fill the boxes.
Check a box each time you take one of the routes.
Walk Checklist
www.nekchamber.com
Northeast Kingdom Chamber of Commerce
www.discoverstjvt.com
St. Johnsbury Chamber of Commerce
www.town.st-johnsbury.vt.us
Town of St. Johnsbury
OTHER HELPFUL RESOURCES
www.kingdomtrails.org
Kingdom Trails
www.golfstjcc.com
St. Johnsbury Country Club
www.nvrh.org
Northeastern Vermont Regional Hospital
Community Recreation
www.stjrec.com
St. Johnsbury Academy
LOCAL RESOURCES FOR WALKING,
HIKING, BIKING, SNOWSHOEING,
AND CROSS-COUNTRY SKIING
Ready, Set, Walk!
Most of us would like to lead a more physically
fit and active lifestyle, but often it’s difficult
to find the time. Also, it’s often hard to know
where to go or what opportunities exist for
improving our health through physical activity.
To get people walking, Blue Cross and
Blue Shield of Vermont’sl Northeast Kingdom
Community Advisory Board decided to create
a resource dedicated to helping people in
our communities become healthier. We
hope that this guide will encourage you to
take advantage of the walking and hiking
opportunities available in your community.
620.02 (04/12)
St. Johnsbury Walk Index
7
St.
t.
Ave.
r
ve
Ri
Gilman
t.
es S
North
Main
Map
St.
le S
t.
tern
.
Ave
Railroad
6
St.
9
Eas
St.
Cherry St
.
5
Athenium
Library
.
Fairbanks
Museum
Main
4
St.
Sum
mer
s Ave
St.
3
Centr
St.
mer
Sum
St.
St.
al
Clark
9
St.
h
n
tum
Au t.
S
Ave
.
Ave.
St.
St.
St.
2
11
St Johnsbury
Academy
4
Wes
te
rn A
ve.
Ave.
St.
St.
ver
Bagley St.
Railroad
North
Main
St.
Railroad
St.
Sq.
Depo
t
St.
Main
91
93
6
Federal
St.
Barker Ave.
12
6
Pearl
St.
mer
Sum
St.
Pearl
St.
Ave
.
Green
nton
Boy
St.
Cliff
Sprin
g
ton
e.
Av
Walk 11
Gradual ups and downs throughout this
residential walk. Sidewalks on part of
Pleasant Street only. (Pleasant, Rocky Ridge,
Farmer, Waterman, Gilman, Concord)
Sand Hill
nd
River
Clin
Churc
12
hla
5
3
r
g
St.
Ave
.
Green
nton
mer
Jon
Winte
Hig
91
ey St.
12
Walk through the downtown shopping
district, past the Welcome Center
and then up moderate hills on
Maple Street and Federal Street, as
you wind through some residential
neighborhoods past the Caledonian
Record, the Old Post Office/Catamount
Arts and other historical buildings.
(Federal, Railroad, Maple, Cherry, Eastern)
st St.
Passumpsic
Length—1 mile
Length—2.1 miles
Harv
Walk 12
Walk 7—Rocky Ridge
11
5
8
This certified 5k route is wheel‑measured,
and perfect for training or to improve
your personal best time.
Fore
ers
Length—5k
Sprin
t Sq.
Depo
St.
g
Sprin
St.
g
Sum
ver
Ri
Railroad
St.
Railroad
St.
Pearl
Sprin
Bagley St.
North
Cherry S
t.
Boy
St.
Cliff
Overcliff Rd.
Cliff
St.
St.
Main
St.
n
Mai
St.
St.
mer
Sum
St.
Cherry St
.
Gilman
es S
t.
St.
g
Sprin
St.
mer
Sum
Jon
Ave
.
Boy
St.
Cliff
St.
Ave.
ep
Walk 12—
The Kingdom Challenge
psic
5
Fairbanks Dr.
Walk 26—Federal and Maple
er
sum
St.
St.
Federal
Tremont St.
Pas
6
.
Ave
River
qua
9
sis
2
6
9
6
Stroll or power walk past some of
St.
Lafayette
2
St. Johnsbury’s
most architecturally
significant buildings, including the
Fairbanks Museum, Emerson Hall House,
the2 Athenaeum and several uniquely
Marion Ave. churches. The walk also works your
beautiful
cardiovascular system as you climb “the
hill.” (Main, Eastern, Railroad, Maple, Clarks)
As
St Johnsbury
Academy
9
t.
Bay S
Park at the Trail Head on South Main Street.
Walk, run or bike over a packed surface
on this easy trail. This path serves as the
east end trail head for the Lamoille Valley
St.
2
Rail Trail that will eventually span 93 miles
8
across Vermont to Swanton
in the west.
Riv
Lincoln St.
6
Portland
WalkWe5—Historic
1 St. Johnsbury
d
eks
9 Portlan
St.
Caledonia
Sprin
g
Length—1 mile
Variety of flats and steeps through less
Moose
traveled neighborhoods
and Main Street.
1
.
e
v
Caution crossing over
busy
Western
Avenue.
A
on
1
rris
(Green, Boynton,
Main,
Western,
Forest, Cliff)
Ha
9
Elm St.
Cliff
d
e.
Av
Overcliff Rd.
ord
Length—2.2 miles
Ave.
Costa
Sle
nc
2
Co
Barker Ave.
Marion Ave.
s
t.
5
6
5
4
9
91
Walk 10—St. Johnsbury
Town Forest
Walk 11—Three Rivers
Recreational
Path
10
Alm
hou
se Walk
Riv
Walk
4—Jenny’s
Roa
er
C
Length—1.01
miles
.
Ave
Wes
te
9
qua
Eas
4
rn A
ve.
2
sis
te
ve.
rn A
e.
Av
2 St.
As
Athenium
Library
2
5
nd
5
9
t.
.
Barker Ave
Fairbanks Dr.
St.
le S
Fairbanks
Museum
4St.
St.
hla
4
Federal
al
Portland
.
Map
5
St.
Centr
n
tum
Au t.
S
s Ave
St.
rn A
ve.
6
4
11Lafayette
2
Ave.
Costa
St Johnsbury
Academy
4
ch
Hig
6
St.
.
9
1
t.
Bay S
2
6
5
6
9
9 Portland
st St
Athenium
Library
6
9
Clark
St.
Chur
3
Ave
.
9
Lincoln St.
t.
5
4
o
rris
Ha
ve.
nA
Fore
Ea
Weeks
Ct.
ton
10
Winte
Moose
1
9
4
Caledonia
e.
n Av
ster
d
Sand Hill
Perkins St.
Clin
r
Elm St.
9
Roa
e.
Av
le S
5
use
ord
4
er
3
4
sho
1
Fairbanks
Museum
St.
Riv
Alm
nc
.
Map
5
St.
Cent
Wes
te
4
3
3
s Ave
e.
Av
nd
11
Clark
St.
ch
ral
Ave
.
9
7
Co
ton
Chur
hla
Hig
.
st St
Fore
2
4
Perkins St.
Clin
er
4
ey St.
10
10
4
Harv
9
t.
Wint
3
Mill S
3
4
n
tum
Au t.
S
9
nton
4
l
A long walk for experienced walkers. Varied
terrain with two steep sections, including
the infamous “Sand Hill.” The best part—
sidewalks run the entire route. (Main, Eastern,
Railroad, Portland, Concord, Sand Hill)
Access the St. Johnsbury Town Forest
by turning off of Concord Avenue onto
Length—0.94 mile
Almshouse Road. The Town Forest offers
St. Johnsbury Town Forest
Flat “walk around the block” of the
10
a variety of nature hikes for all ages and
OrienFour
t St.
Seasons neighborhood. For
abilities. Enjoy a picnic lunch or snack under
variety, take the optional short loop
cover at the Rotary Pavilion.
10
through
the Mt. Pleasant Cemetery.
7
(Summer, Mt. Pleasant, Cliff, Central)
t.
Green
.
3
4
Sand Hil
St.
ey St
3
St. Johnsbury Town Forest
7
Length—2.24 miles
ol St.
Mill S
Harv
Walk 3—Four Seasons
Neighborhood
7
Scho
Oak St.
Oak St.
4
t.
5
8
Orient St.
7
Walk 9—The Long Walk
Overcliff Rd.
Ave.
sic
son S
7
7
School St.
Emer
WoodsStreet to get your
Nice slope up Caledonia
heart pumping,
while
River Road is flat and
Waterman Cir.
soothing as you stroll along the Passumpsic
River. (Caledonia, Weeks Court, River, Costa)
ant S
p
um
5
8
Union
t.
ant S
8
Pleas
t.
Ri
Union
St.
Waterman Cir.
7
Length—0.9
mileArlington
Dr.
son S
Tremont St.
Farmer
Emer
Quiet, hilly walk through this historic
St. Johnsbury cemetery. You can access
these trails by snowshoes or crosscountry skis during the winter.
hn S
s
Pas
Bench
Length—0.32 mile
Relatively flat walk along residential
Elm Street and Concord Avenue, then
follow along commercial Portland
7
Street past the old Portland Street
School. (Elm, Portland, Concord)
Walk
2—Caledonia Street and
t.
River Road
St Jo
7
Woods
psic
sum
Overlapping routes
Arlington
7
Pas
8
Dr.
Farmer
Tremont St.
Walking route
t.
Walk 8—Mt. Pleasant Cemetery
Length—0.8 mile
Pleas
hn S
Passumpsic
St Jo
Walk 1—Elm Street Triangle
Cliff
A guide to
walking routes in ­
St. Johnsbury, Vermont
Fairbanks Dr.
5