It’s that time of year when even the most fair-weather fitness enthusiasts can find joy in exercising outside.

For those resurrecting their routines or just launching a walking or jogging plan, Bend has numerous places to perambulate.

Great trails are sprinkled throughout the city. Some climb to spectacular mountain views. Others meander through trees or follow the Deschutes River. Most are accessible from neighborhoods.

There’s something for everyone, from flat, short paved loops to long, technical dirt trails.

With the help of local runners, we’ve compiled some suggestions for urban trails that are easy to explore, along with some data to help you decide if you have enough time to hit the trail before work and if it will be adequate exercise to fulfill your goals.

6 miles out and back above Deschutes River canyon

Starting from the old golf clubhouse off Mt. Washington Drive, the soft, dirt trail heads northwest past Sawyer Park (which would be another good starting point), crosses Archie Briggs Road and then opens up incredible viewsof the Cascades from high above the Deschutes River. Turn back at the trail terminus at Kirkaldy Court off of Putnam Road for a six-mile excursion.

Walking

Time estimate: 102 minutes (1.7 hours)

Calories burned for a 130-pound person: 381

Calories burned for a 160-pound person: 469

Jogging

Time estimate: 60 minutes

Calories burned for a 130-pound person: 590

Calories burned for a 160-pound person: 726

3.5-mile round-trip jaunt through east Bend neighborhoods

An easy, round-trip walk on the flat, dirt Larkspur Trail between the Bend Senior Center, at Larkspur Park, and U.S. Highway 20 (or Pilot Butte) crosses through many neighborhoods and follows an irrigation canal. There are open spaces, classic High Desert landscape and pleasant shade when the sun is bla zing.

Walking

Time estimate: 60 minutes

Calories burned for a 130- pound person: 224

Calories burned for a 160- pound person: 276

Jogging

Time estimate: 35 minutes

Calories burned for a 130- pound person: 344

Calories burned for a 160- pound person: 423

1.4-mile loop through Pine Nursery Park complex

An easy, paved loop with little hills. A popular dog park nearby brings plenty of pooches to the trails. To extend your distance, you can head to the canal road on the south side of the track. The open landscape offers mountain views.

Walking

Time estimate: 24 minutes

Calories burned for a 130- pound person: 90

Calories burned for a 160- pound person: 110

Jogging

Time estimate: 14 minutes

Calories burned for a 130- pound person: 138

Calories burned for a 160- pound person: 169

2-mile hike at Pilot Butte

Pilot Butte offers a couple of options: up and down the butte or around the butte on the base trail. A person can walk up the mile-long paved road or the mile-long dirt trail to the top of this 480-foot butte that rises from the center of Bend. Unbeatable views of the city and the Cascades to the west and High Desert to the east will make the climb worth it.

Walking

Time estimate: about 34 minutes

Calories burned for a 130- pound person: About 200*

Calories burned for a 160- pound person: about 247*

(*you burn more walking uphill than on flat ground)

Jogging

Time estimate:

20 minutes

Calories burned for a 130- pound person: 197

Calories burned for a 160- pound person: 242

3-mile loop along the Deschutes River

The Deschutes River South Canyon Trail is an undulating dirt trail loop that follows the river. The trail is primarily used for hiking and running and can be busy. It’s within view of homes and offices at times, but still feels pretty wild for an urban trail, with whitewater, ducks and geese, tall ponderosa pines and rimrock canyons all in a short outing.

Walking

Time estimate: 51 minutes

Calories burned for a 130- pound person: 190

Calories burned for a 160- pound person: 234

Jogging

Time estimate: 30 minutes

Calories burned for a 130- pound person: 295

Calories burned for a 160- pound person: 363

A Pine Nursery regular

Sandy Shores, a Bend woman who started jogging and exercising in recent years in her quest to lose more than 100 pounds, has been a regular at Pine Nursery Park.

“The Pine Nursery loop trail is where I began running and still run there. I love that loop, it’s an easy run,” she said.

“Another nice thing is you can access the canal road from the south side of the track,” Shores said. “It’s nice if you want to add some trail running to your training.”

This time of year it’s pretty quiet, she said, but it gets busier in the summer. A popular adjacent dog park can draw many dogs to the trail, she noted.

Fitness with a side of scenery

“My favorite Central Oregon running routes are all on trails that involve being near water, like the Deschutes River trail and Shevlin Park,” said Connie Austin, creator of and coach for a local “Learn to Run” program. “I also enjoy the Cascade views, so I’ll run the trails around and up Pilot Butte.”

Most locations offer some options to fit all levels of runners. For example, the flat Larkspur trail starting at the Bend Senior Center in Larkspur Park can be combined with the trails around Pilot Butte for a longer outing.

If you want distance

For serious runners who want longer routes, running coach and personal trainer Kyle Will suggested the trails that start near Summit High School, parallel Skyliners Road and lead to Phil’s Trailhead, where a run could extend as many miles as imaginable. (Known as the West Bend Trail and Cascade Highlands Trail, they can be found at www.bendparksandrec.org/Parks__Trails/trail_List .)

Will also frequents the many loops available in Shevlin Park, west of Bend. The lower loop is just about five miles.

For runs of 10 miles and farther, he recommends starting at the Athletic Club of Bend and heading west on the red cinder road that parallels Century Drive (the road is used as a trail and is closed to cars) to the Entrada Lodge. From there, a runner can do loops or an out-and-back, or connect with trails that lead to the Deschutes River.

The numbers

Time and calorie data in this story are based on calculations from myfitnesspal.com, using an average running pace of 10 minutes per mile, or 6 mph, and a brisk walking pace of 17 minutes per mile, or 3.5 mph, for both a 130- pound person and a 160- pound person.

Keep in mind that these are general estimates. Exactly how many calories an individual will burn during 30 (or 60 or 90) minutes of activity depends on many factors: age, sex, weight, height, body composition and overall activity level.