Ever wonder how exactly you're supposed to go about passing someone? Maybe you're new to running and you're not sure if it's okay to run 2-3 wide on the trail. Maybe you're a seasoned runner and it's just time to brush up.
Here you go. Let's do our best to ensure everyone has an enjoyable running and racing experience.
RULES OF THE ROAD AND TRAILS
GENERAL RUNNING EVENT RULES
RACE COURSE ETIQUETTE
AID STATION ETIQUETTE
FINISH LINE ETIQUETTE
AWARD CEREMONY ETIQUETTE
Remember - no race is perfect. A lot of time and energy goes into planning a well put together race, but things may still go wrong. Be considerate of the race planning team/race director. If you have ideas on how to better the event, it is likely that the race planning team would be happy to hear these ideas in a positive and productive manner. Remember, the best compliment a race director/planning team can receive is for you to return year after year and to bring your friends.
Now - get out and enjoy the road and trails. Happy running, and please be considerate of others!
These tips were compiled from personal experience, general running knowledge, race directing experience, and RRCA.
Yes - runners. That's you. When you first started on your speed work journey you were different. Not different in a weird way, but different than you are now. For some of you, you started on this journey in April (Happy April Fools Day!!!) and for some of you, you only joined us within the last few weeks. That being said - you're all rocking it, and you're all growing.
Each of you is different as a person and as a runner. You all have different strengths and weaknesses, and speed work is really a time when those strengths and weaknesses show through. We have been working hard to tap into these strong areas for you, and to help push through your weak areas. We all know that we need to work our our weaknesses, but it's much easier to focus on our strengths. We want to help you do both. These strengths and weaknesses mean some of you are better at longer workouts, while some of you excel at short speed. Don't worry if you don't excel in every workout. Use each run and workout as a learning tool, and go from there. It's okay if you're not the top dog at each workout. Ruger already claimed that spot. Get it? Dog? Haha.
Anyway, the first week seemed scary and intimidating for many of you. We noticed how hard both physically and mentally it seemed for some of you. In fact, some of you seemed really discouraged. Maybe you thought you would do better? It seemed like many of you felt like this was something you couldn't do. For many of you, this was your first experience with speed work. For some of you, the second and third weeks were not much better. That being said, we started receiving "thank you for doing this" and "I'm so glad I came" texts so we figured that you were enjoying the workout AFTER it was over. However, over the next few weeks you started to get used to how the workouts "hurt so good" - and you seemed like you started to "enjoy" them. Of course, some of you liked them from day one - you are the ones who like to push yourselves anyway. For some of you, it took a little longer and that's okay. You needed to grow accustomed to the change you were making in your body and your life.
After the first few weeks, our workouts started amping up in intensity and speed. We started noticing what each of you could do. We noticed some of you had more speed than you thought - we just needed to tap into it. We noticed some of you struggled mentally during runs - so we needed to figure out how to help you in that aspect. We noticed some of you could easily calculate your own paces, and some of you needed help. Your differences are what make us such a good and fun team.
We asked you for your goals. We found that your goals range anywhere from a 16:00 5k to a 2:20 half marathon. They range from a sub 3:00 marathon to just completing the 26.2 distance. We also noticed that your goals started changing as you realized what you were capable of. Whatever your goal is - it's awesome and we believe you can do it. We are here to support you and cheer you on.
In May, our group participated in the CoxHealth Medical Mile. Despite the fact the mile was quite long, and the 5k was incredibly short, we noticed the confidence this race gave you. You noticed the speed work was starting to work for you. We saw those smiles when you realized you were getting faster. Not to mention, you were becoming more fit - so hey, bonus!
That really seemed to be the turning point for you. You were excited. Not that you didn't enjoy and appreciate the group before, but for some of you, this was the first time you realized you had more potential than you thought. Don't think we didn't see that sparkle in your eyes - you knew you were a rockstar and could push through anything.
We hosted our form/nutrition/racing seminar and you came prepared with questions. You wanted to learn, and you were ready to learn. We also noticed that those of you who came have taken what you learned to heart and you're using your new knowledge. This is awesome.
This may seem cliche, but we are proud of you and the growth we have seen in each of you. We are all still working, and must keep working to improve, but the improvements we have seen in a few months are incredible. You are becoming stronger, more competent runners. We know we aren't perfect and could sometimes do a better job planning workouts and paces, but we appreciate that you realize we are only human as well. We appreciate the support you have given us as well. We are human too, and sometimes getting out of bed on Wednesday at 4am isn't appealing, but knowing we get to run and work with you all makes it worth it.
We are so glad you've supported us in this endeavor, and we love seeing the new faces that have joined us lately. We hope that you are finding this group to be supportive in your journey. We hope you know you can always come to us with your running questions/concerns etc. If there is a workout you have heard about and want to try, ask us!
Some of you have struggled with recurring injuries along the way, and this can be a bummer for you. Don't give up. Many of use struggle with these injuries, and we just keep pushing on. We struggle with our knees, hips, shoulders, etc. Know that it's not just you. We all have something that bothers us. Take care of yourself and do what you have to do, but remember what you are capable of.
While we may offer you constructive criticism from time to time, please know it is only to help keep you safe, healthy, and to help you get faster. Please know it isn't intended to put you down in any way, but to help you become better. If we think you can push harder, we may push you. Chances are, you can do it. Take this as an opportunity to get faster and stronger.
Thank you all for being a part of the TFC. We are so excited to see where the future takes our group. Please keep inviting new members, and keep working hard. Remember, the moment you stop working and trying is the moment you stop growing. So - keep running, keep living, keep growing, keep learning, and keep being awesome.
Enjoy your day, and we will see you Wednesday.
I'm hungry. If you're a runner, you understand living in this constant state of hunger. Whether you just finished eating or are currently eating, I cannot be the only one who always wants more food. It's called being rungry, people!
There's far more to running than meets the eye. Let's take a look at a few things only runners understand:
You rocked the workout this morning. Keep up the good work, and enjoy your day.
We hope you look (and feel) this happy when you run! Ruger has the right idea - running is such a gift, and it is not afforded to everyone. Just remember this on days you don't want to go. Take advantage of the time you have, and spend it wisely. Love yourself, love your sport, and live your life to the fullest.
Per your request, we decided to add a few more Poker Run + Yoga events. Although our turnout was smaller this month (we really hope you will come out in August and September), we were able to raise $600 for Paws Place between the funds from last night and a few additional donations.
It was quite toasty, but we had a wonderful time. Calypso (Nick and Joy's Siberian Husky who was adopted from Paws Place) came to "help" (aka get attention/love/pets/cuddles) as well.
Thank you to those of you who took the time to come out and support a wonderful organization. We all have busy schedules, but we truly appreciate you giving your time and monetary support, and we know the animals at Paws Place are grateful as well.
Our yoga class was taught by Dallas Praznik (RYT 200) and was the perfect, relaxing ending to our evening. Dallas took us through several basic poses such as Dogward Facing Dog, Warrior I, Warrior II, Tree, Upward Facing Dog, Triangle, Chaturanga, Child's Pose, and Savasana. She also led us through a few very rejuvenating flow sequences. It was a good way to stretch out after our run.
Please join us for our remaining events, and bring your friends and family.
Thursday, August 13 (6pm at Harke): Benefiting Project 360 Youth Services
Thursday, September 10 (6pm at Harke): Benefiting Girls on the Run of Southwest Missouri
*Don't forget about our group long run/brunch on Saturday, August 15 at Jamie's house.
Thank you for taking the time to help make our community a better place. We appreciate it, and we know our recipient organizations do as well.
The majority of you reading this use running as your main form of exercise. You're a runner - you run most of the time and do other activities to supplement your running. You run first, and swim/bike/yoga/climb/hike/lift/eat cookies second.
But, not everyone is like you (gasp)! Some people swim/bike/yoga/climb/hike/lift/eat cookies FIRST and run second. Who knew?
As a runner, you know that cycling and swimming are great for your cardiovascular strength. You know cycling builds up those leg muscles, and you know that swimming is an all-around good exercise for you. You know that climbing works your upper body and your mind. You know that lifting helps you develop a strong core and toned body. You know that yoga helps with your flexibility and injury prevention. You know that eating cookies....oh oops. Never mind.
But, how does YOUR sport help other athletes?
Let's take a look at how athletes in other sports use our primary form of exercise, running, to make them faster, stronger, better athletes.
When you think of climbing, you think of upper body and core strength. Yes, that is absolutely necessary. Think pull-ups, push-ups, wall hangs, etc. But what about cardiovascular strength? How about being able to hike to your favorite rock without getting winded. Many climbers use running as a way to build their lower body and cardiovascular strength. Many climbers say that biking produces legs that are too muscular to be good for climbing, but running produces all around "strong" legs that can help push off the rock. Strong legs allow them to be able to climb better on the wall, and cardiovascular strength allows them to be able to keep their cool and breathe properly. Additionally, running helps you learn to be able to push through pain - an obvious benefit for climbers. Check out this video of how climbing athlete Paige Claassen uses running to supplement her climbing:
Many cyclists will use high intensity running as a form of cross training for cycling. Let's say you live in a very cold, snowy climate, and most of your winter training is done indoors. Some cyclists like to use this time to add additional activities to their training regimen. Like cycling, running requires endurance and therefore makes a great cross training activity for cyclists. While many of the muscles used are the same, each activity does require different muscles, so cross training allows the cyclist to train different muscles that can help them be a stronger, more efficient cyclist.
Dancing is physically demanding. Ask any professional ballet dancer. Studies show that technique class is not enough for a ballet dancer - they need to supplement this with aerobic activity, as a dance show/showcase will require a higher aerobic capacity. Running is one of the quickest ways to make up the difference. Although running is actually gentler than ballet (the force of landing from a leap is about 12x your body weight; running is 7-8x), it does add more strain to already vulnerable joints. However, that doesn't mean dancers shouldn't do it. For dancers, more is not merrier. 30-45 minute runs will do the trick. Just as dance focuses on form, running does as well.
Weightlifting does not train your cardiovascular system in the same way that running does. For total fitness, aerobic exercise is necessary. Running is a great supplement to a lifting program as it exercises the most important muscle in your body, your heart. Bodybuilders may not want to do much running until they enter their cutting phase, but if you are simply a strength training junkie, feel free to run as much as you'd like. By correctly using a combination of strength training, proper diet, and running, many lifters are able to create that lean, desirable body.
There are two methods lifters take into consideration when using running as cross training:
Long, slow distance running burns a constant stream of fat (should be done for a least an hour).
Short, high intensity running burns a higher ration of carbs compared to fat.
Both of these running methods work and stress your cardiovascular system differently and both are beneficial.
For swimmers, running is a good form of cardio that helps maintain a healthy weight. Long easy runs help with endurance, while track/speed workouts will help the swimmer with speed. Running helps the swimmer continue aerobic and muscular development, and will also improve bone density. Additionally, hill running builds your quads and hamstrings and therefore helps swimmers produce a powerful kick in the water.
What you usually see is how yoga benefits runners. But what if your primary form of exercise is yoga? How can running benefit you? Think - breathing. Yoga focuses on breath, and so does running. Breathe in, breathe out. Next, think - alignment. Yogi's take care to practice proper form, and running teaches this as well. Next, think - meditation. One of the greatest challenges in running is keeping your mind in check. So, use the meditation and mind clearing techniques taught in yoga. In all reality, yoga can be quite the endurance sport. Don't believe us? Give it a try. That being said, the endurance aspect will spill over into the running aspect of the yogi's life, and vice versa. Running will help the yogi become a better endurance athlete, therefore being able to hold that burning Warrior Two a little longer.
The idea of this post was to show you that all types of athletes can benefit from your sport in the same way you can likely benefit from theirs.
Happy Tuesday - see you in the morning.
If you Google "what is a runner" you will find a few things:
1. A person who runs, especially in a specified way
2. A person who smuggles goods out of a specified area (oops, wrong type of runner - don't do drugs)
3. Something we cannot re-post here (learned something new on this one)
4. Someone who runs at a decent pace, on all terrain, in all weather, because they want to
5. Not a jogger
6. A true runner lives in one of the four following states: 1. thinking about the next run; 2. thinking about the last run; 3. running; 4. talking about running
7. A group of the hardest bunch of people alive who run like beasts
8. People who are hated on by motorists and people who sit on the couch
9. Runners are hot (well, duh - this isn't news to us)
10. The most hardworking group of people you will ever meet
So, how do you define a runner? Who set the qualification of a "real runner" that you feel you need to meet?
Asking around, here is what we found:
1. A "real" runner is someone who is fast
2. Someone who trains and races almost every weekend
3. You guys (well thank you!!!)
4. Someone who works hard, trains in all temperatures, and races to the max
5. I'll be a real runner when I can break "x" time in the half marathon
6. Real runners can run a 6 minute mile at least. Guess I won't ever be a "real" runner
7. Someone who knows all the lingo and owns a foam roller
8. Real runners don't need a hydration belt, 50 packets of GU, and a backpack to run a 5k
9. Someone who can say "fartlek" without laughing
10. Someone who actually "runs" - people who run 1 mile per week or for 3 minutes on the treadmill and say they're runners don't count. Sorry.
11. People who do long runs, speed-work, and cross train are real runners
12. Only people who run marathons and ultras are "real" runners
13. Someone who can break 15 minutes in the 5k
14. You know the women who wear the crop-top/sports bras in the big races? Those are real runners!
16. People who race in those bright colored flats
17. People who can run for at least an hour at a decent pace, maybe 8:00 or 9:00 pace, without walking
18. Real runners don't have a problem running in the rain or cold
19. Real runners are competitive and win or place at larger races, not just the little local stuff
20. Someone who lives and breathes running. You know, the people who run first thing in the morning and are changing in the office so they can run home. The ones who race every weekend and have 12 water bottles on their counter. I think they own stock in Garmin too. Oh, and sometimes they run at lunch.
Well there you have it. It seems like everyone has a different definition of what a "real runner" actually is.
Did you create the definition of a "real runner" for yourself? Did someone lead you to believe you wouldn't be a runner until you could accomplish a certain goal?
Do we think there are characteristics that define a runner? Of course. Runners tend to be:
But, not everyone is the same. If you train hard, do long runs, do speed work and are giving it your all, you're a runner. Just because you may not be capable of breaking 16:00 in the 5k or 3:00 in the full, doesn't mean you are "less than" - everyone is different. If you are giving it all you have, improving, working, trying, etc, you are a runner.
So, remember who you are running for. You do not have to meet a certain standard to be a runner. Just know that when you work hard, train hard, and race hard, you will gain respect from other runners, no matter how fast you are able to go.
If you look at the people that you consider to be "real runners" you will see the characteristics we described above, and you will see that they put in the work to reap the results. You will see that they respect other runners of all shapes and sizes, and will encourage those who are genuinely trying. Just because you may not be a speed demon doesn't mean you cannot be a runner.
That being said - keep working hard. Work until your idols become your rivals. Then smoke them.
See you in the morning. #thefitclub417 #earnednotgiven
Although it doesn't feel like summer has really arrived (it feels more like monsoon season), there is no doubt it's going to get hot. Here's what you need to know to properly train through the summer.
Remember, the fitter you are, the quicker your body will adapt to the heat. That being said, don't overdo it.
1. Stay hydrated. Drink water - lots of water and some Gatorade or something to replenish your electrolytes as well. Dehydration can lead to light-headedness and nausea. Additionally, you will probably wind up with a headache and you'll likely be tired. Remember that alcohol and some medications can lead to dehydration as well, so take this into consideration.
2. Train early and late. Due to busy work schedules, most of us do this anyway. Train before the sun comes up in the morning and late in the evening as it begins to cool down. If you must train during the hottest parts of the day, make sure you find a route with shade and plan your water stops accordingly. If you have the option to run on the grass or at a park, do so. Cities stay hotter than rural areas simply because the pavement and asphalt retains heat. If you're training during the hottest parts of the day, make adjustments to your workout. It's not ideal to do your long run or hard workout during this time.
3. Wear light colored, loose fitting clothing and don't overdress. Dark colors attract and retain heat, so save those for winter or indoor workouts. Opt for tech clothing if you have it, Wear as little as possible.
Side note - don't let your summer workout clothes sit in the laundry hamper for too long.....Just sayin'
4. Wear sunscreen. No need to really explain this. Just get the sport kind as it seems to stay on a little better.
5. Wear a hat and sunglasses to help keep the sun out of your face and eyes. Don't forget sunscreen for your face.
6. Swim. Summer is the perfect time to use swimming for your main cross-training activity. Whether it's open water or in the pool, you can't beat the water on a hot day.
7. Slow down if you need to. Remember that as it gets hotter, your runs will likely become a little more difficult simply because every 5 degree rise in temperature over 60 degrees (F) can slow your pace around 15-20 seconds. So, don't fight it too much. That being said, don't use it as an excuse not to run either.
8. Consider the humidity. Hot, humid runs can be worse than just hot runs. Remember this when planning water stops and choosing your clothes.
HOW TO PREVENT HEAT RELATED ILLNESS - thanks to Runner's World
Cause: Dehydration leads to an electrolyte imbalance
Symptoms: Severe abdominal or large-muscle cramps
Treatment: Restore salt balance with foods or drinks that contain sodium
Prevention: Don’t run hard in the heat till acclimatized, and stay well hydrated with sports drink
Cause: Often brought on by a sudden stop that interrupts bloodflow from the legs to the brain
Treatment: After the fall, elevate legs and pelvis to help restore bloodflow to the brain
Prevention: Cool down gradually after a workout with at least five minutes of easy jogging and walking
Cause: Dehydration leads to an electrolyte imbalance
Symptoms: Core body temperature of 102° to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin
Treatment: Rest and apply a cold pack on head/neck; also restore salt balance with foods and drinks with sodium
Prevention: Don’t run hard in the heat till acclimatized, and stay well hydrated with sports drink
Cause: Excessive water intake dilutes blood-sodium levels; usually occurs after running for four or more hours
Symptoms: Headache, disorientation, muscle twitching
Treatment: Emergency medical treatment is necessary; hydration in any form can be fatal
Prevention: When running, don’t drink more than about 32 ounces per hour; choose sports drink over water
Cause: Extreme exertion and dehydration impair your body’s ability to maintain an optimal temperature
Symptoms: Core body temp of 104° or more, headache, nausea, vomiting, rapid pulse, disorientation
Treatment: Emergency medical treatment is necessary for immediate ice-water immersion and IV-fluids
Prevention: Don’t run hard in the heat until acclimatized, and stay well hydrated with sports drink
So, there you have it. Enjoy your summer runs, as fall racing season is just around the corner. Put the work in, but be mindful of the heat and stay safe.
Who Picks the Topics?
Each week, we notice different things. We try to incorporate the questions we are receiving or the training issues we are noticing into our post(s) for the week. If there is something you'd like us to cover, let us know!