Author: Heather Gannoe

The internet has been both a blessing and a curse for the endurance community. Because of the internet, we are now able to connect with thousands of other people across the world who can relate to our love of the sport. We can commiserate with people who can understand the stressors of a heavy training cycle or who can sympathize when we have to sit out a race because of an injury. We can draw strength and motivation from complete strangers—being able to follow them through training and celebrating with them when they overcome obstacles to achieve their goals.
But with this empowering community comes the onslaught of opinions from runners and non-runners alike, and the negativity can come right along with it. I’ve been a member of online groups for as long as I’ve been running, for me social media and running go hand in hand.
And I’ve seen a number of instances where runners are not always supportive of their fellow runners. There was the time when everyone was worked into a tizzy because one woman declared that slow runners don’t belong in marathons, and sadly, many agreed. There are those who shame others for sharing their race stats, claiming they are bragging, and those who shun runners for putting stickers on their cars.
But the most recent negative talk I’ve seen on the great world wide web is a topic I want to talk about today: qualifying for races.
In the running world, there are a number of prestigious races that runners must qualify for in order to race. One must qualify by either finishing a qualifying race in a specific time limit, or they must win an overall or age group title. Well-known examples of these races include the Boston Marathon, New York City Marathon, Western States Ultra Marathon, or even the Ironman World Championships in Kona.
Believe it or not, I’ve seen the school of thought among some runners that these races that you must qualify for are elitist and therefore unfair to the average runner. If you ask me, that is sort of a silly argument. To be elite implies that you are the best of the best, and so it only makes sense that a race that you have to qualify for would be elitist. I mean, that’s the idea after all, isn’t it—a race that includes only the best athletes?
So the question here is: Why is “elitist” considered a negative thing?
In a world where we pride ourselves on people overcoming obstacles and getting off of the couch and moving no matter how hard the struggle, why is it that we cannot also celebrate people who strive to overcome average limits and reach for “elite” status? Personally, I know many advanced runners who did start on the couch.
They struggled to get that first mile, then the second, then a 5K. Just like so many of us struggled in the beginning, or maybe still do struggle today. But some of these runners persevered through hours and months and years of training to go from non-athlete status to qualifying for races such as the Boston Marathon. And in my opinion, they deserve the recognition of running in a prestigious race. It is truly an honor for these people to participate in an event they worked so hard to qualify for.
Is it unfair that some of us may train our entire lives and still never make the cut to attend one of these races? Maybe, but let’s blame our genetics instead of pointing fingers at those whose legs do go a little (or a lot) faster than our own. Besides, we have countless other races that we are free to register for, no qualifying needed. And if we are going to be particular, most of the big qualifying races have alternative entry options besides qualification, such as lottery entries or charity bibs.
We are more than just a community, we are one big running family. And I encourage you to support other runners during every step of their journey, whether that is encouraging a new runner to break through the one-mile mark….or an experienced runner trying to achieve an elite goal.

There was a time when a pregnant woman was viewed as a fragile being, one who must avoid any and all exertion for the safety of her unborn baby as well as herself. Now doctors and experts agree that a healthy, normal pregnancy should include exercise because it will benefit both the mom-to-be and the growing little one. This is great news for runners, because it means you don’t have to give up pounding the pavement (or trail, or treadmill) just because you are pregnant.

That said, with pregnancy come a number of physical changes that can affect—or be affected by—your running. Here are some suggestions for items that are essential for running while pregnant.

A Supportive Sports Bra (or Two)

Thanks to all of the wonderful changes in hormones that accompany pregnancy, chances are pretty good that your chest is going to grow. For some of us, the growth is minimal. For others, it ends up being multiple cup sizes. And ladies, I don’t need to tell you how uncomfortable a bouncing chest can be while running. Invest in a high-quality sports bra that will prevent discomfort throughout your pregnancy and even during postpartum running. The Brooks Moving Comfort brand was by far the most highly recommended bra by the running moms and moms-to-be that I polled. 

Comfortable Clothing

Sometimes during pregnancy it can feel as if your body is no longer your own. No, instead it is merely a vessel for that growing baby, and every single day something else on your body has seemingly grown, is swollen, or is uncomfortable. The last thing you want or need while running is a too-tight waistband around your growing belly or a tank top that no longer stays—or covers—where it should. A number of athletic and running companies now cater to pregnant women with maternity apparel. The gear is the exact same quality that you are used to but is designed to move with your changing body. 

Not eager to spend a fortune on maternity clothes? That’s okay! Many running moms say they go to discount department stores to buy larger sizes in regular athletic gear and spend far less money than they would on maternity clothing. 

Hydration

Pregnancy requires a higher level of hydration because water is essential for the added blood volume and carrying nutrients from mom to baby. Combine that with the fact that running will cause dehydration, and you can see why it’s so important for mother runners to stay hydrated! Carry a handheld water bottle to ensure that you always have water on hand. Aren’t a fan of handhelds? Consider wearing a small hydration vest or pack. 

The Right Shoes

Think your regular running shoes have what it takes to withstand pregnant miles? You might want to think again. Pregnancy releases a hormone called relaxin that causes joints and ligaments—mainly in your pelvis—to relax and separate. But your pelvis is not the only area affected. The relaxin actually causes the ligaments in your feet to relax, causing the bones to slightly separate. Add in the combination of potential weight gain or swelling and there is a real possibility that your feet will grow during pregnancy. 

Further, the additional weight may cause you to require just a bit more support and cushion from your shoes. Don’t be surprised if your current sneakers aren’t cutting it, and you need to go up in size—or cushion—to accommodate your growing body. 

Support Belt

For some women, the bouncing of their ever-growing belly may become uncomfortable. There are a number of maternity support belts on the market, some of which are designed specifically for active moms-to-be. The belts come in a variety of sizes and support levels and may be worth a try if you are experiencing discomfort from the weight of your stomach. 

Pregnancy doesn’t necessarily mean a temporary end to your running habits. But as always, consult with your physician to discuss your health and whether running through your pregnancy is a safe option for you.

You almost can’t go on social media without seeing it: a friend (or multiple friends) who participated in a multi-day relay race sharing pictures of their fun-yet-exhausting experience. Relay races have become incredibly popular among all types of runners, and events are popping up for competition, entertainment, charity…and sometimes even a combination of all three.

Their popularity may leave you wondering what all of the fuss is about, or more importantly, it may leave you wondering what you are missing. Here are five reasons to run a team relay race.

Run Far! But Not Too Far…

Relay races allow runners to participate in multi-day stage events without having to run the ultra length distances many multi-day stage events typically require. In a relay race, runners on teams of 4–10 (or sometimes even more) cover 100–200+ miles. The distance is typically split up into multiple legs for each runner, making the distance more doable for everyone.

With that said, you typically still have to run a significant number of miles, albeit spread out over multiple legs. Thus, relays often provide much more of a challenge—and bragging rights—than your average road race.

Bond With Friends

Nothing brings friends closer together like being trapped in the small confines of a relay van, covered in sweat, and smelling like a gym locker room. There is something special about sharing your hard-earned accomplishments—as well as your raw and vulnerable low points—with your friends. These are the types of experiences that truly strengthen a friendship.

Make New Friends

Skip the small talk and pleasantries and instead go right to the “could you please pass the Bodyglide? My thighs are rubbing.” Again, nothing brings people closer together like being trapped in the small confines of a relay van, covered in sweat, and smelling like a gym locker room. Bond over blisters, commiserate over chafing, and share stories over countless miles in the van.

Get Silly

When I posed the question to my Facebook friends “what are your top reasons for running a relay race?” I was inundated by countless comments that included back and forth banter and inside jokes between friends. And of course, none of it made any sense to me or anyone else who wasn’t a part of their relay team. But apparently chaos ensues during the middle of the night when a group of runners are deliriously tired yet full of caffeine and have some significant mileage to cover.

Relay races are also known for their participants’ willingness to don costumes, decorate their team vans, or deck out campsites in elaborate themes. It truly can be one big, running party.

See New Sights, Explore New Places

Traditional road races typically require a ton of planning that can be limiting to sights and scenery. But with a relay race, more distance is covered with fewer logistics in the way of road closures, ensuring the course circles back to the starting area, etc. This opens up a whole new world of opportunity to cover roads and trails that might be missed by a traditional race. Further, many relays are point “A” to point “B”–style races. While one runner is covering their leg on foot, a van full of the rest of the team drives to the next transition zone. Therefore, even though you aren’t running all 200+ miles, you still get to see most of it.

Relay races can be a once-in-a-lifetime, unforgettable experience for you and your running friends, both old and new. But you won’t know until you try! Gather your team, find a course, and run!

I’m one of those people who struggles to do anything slow. As an adult, I revel in the fact that I can run from one end of my house to the other without someone yelling “no running in the house, young lady!” at me. I understand and appreciate the societal norms that insist we walk throughout our day to day activities like a normal, civilized adults. But I won’t deny that it is incredibly difficult for me to resist busting out into a full sprint down a long, empty aisle at the grocery store.

And my desire to let my legs carry me from point A to point B as fast as they possibly can is exactly why fastpacking is a sport that appeals to me.

In case you haven’t heard of it yet, fastpacking is a sport that combines the speed of running with the multi-day capabilities of backpacking. Instead of carrying simply a bottle of water and maybe a few hundred calories in the form of a gel or bar, fastpackers carry enough water, gear, and food for an extended stay in the elements. But instead of the heavier loads of gear carried by traditional backpackers, the goal of fastpacking is to keep everything as light as possible.

“Why would anyone want to carry that much stuff while running?” you may be thinking. Well, the sport of fastpacking allows you to cover greater distances than a day of traditional hiking without the time constraints of traditional running (like trying to get back to your car before sundown). It basically opens up a world of possibilities for trail runners, allowing them, in theory, to set up camp wherever their feet decide to stop running for the day. A trail run can now last days, which allows runners to cover longer distances at their own pace.

Alternatively, it opens up a world of possibilities for hikers who have a hard time slowing down, with legs that just want to go fast.

And with constant advances in outdoor gear technology, it is becoming easier for fastpackers to pack as light as possible. Of course, even the lightest gear that money can buy can still become heavy if you pack too much of it. Therefore the equipment that experienced fastpackers carry is often a fine-tuned selection through personal trial and error. You need to ensure that you have the appropriate gear for the elements and scenarios you may find yourself running through while still keeping your pack light enough to comfortably run with.

Is fastpacking for you? That depends! Do you wish hiking were a little bit faster? Do you wish your trail runs didn’t have to end? Are you looking for a new adventure? Then yes, fast packing might be for you! To get started, check out this very in-depth guide to fastpacking. 

Keep in mind that all of the usual trail safety and trail etiquette rules apply…and often become imperative as you venture deeper into the backcountry. Start with shorter distances or less remote adventures to test out your gear and fastpacking abilities.

Then go and explore, and don’t let time or distance limit your adventures!

Your feet are arguably the most important physical tool when it comes to running comfortably. Of course, I say arguably because I’m sure anyone could say a strong core, or functioning knees, or any other part of the body could potentially be more important. But ask someone who has developed an agonizing blister only 10 miles into a full marathon and I think they’d agree that your feet can make or break a run or a race. And it only makes sense: Just like the tires on a race car, your feet are the first (and hopefully only) part of your body to come in contact with the ground while you’re running.
Now that I’m nearly a decade into my own running career, I’ve pretty much given up on the idea that I’ll ever have feet worthy of foot model status. There is no denying that runner’s feet take a beating. But aesthetics aside, it’s incredibly important that we keep our feet functioning as well as possible. Here are my tips for what to do to keep your feet in tip-top racing shape.
Make sure your shoes fit. 
This truly is key to keeping your feet happy. Shoes that are too small can cause cramping, black toenails, and blisters from the tight-fitting material. Shoes that are too large can cause your feet to slide around inside of them, resulting in blisters and hot spots. Just like Goldilocks testing the porridge of the Three Bears, what you need are shoes that are “just right,” with a secure fit and just enough room to allow for the slight swelling that may occur during distance running. Need help finding that perfect fit? Visit your local running store and let the experts help you.
Invest in good socks. 
You always hear of runners saying “cotton is rotten” when it comes to t-shirts or shorts, and there is good reason for it. Technical fabric is preferred over cotton because it doesn’t absorb and hold onto water, creating heavy, uncomfortable, clingy gear. Your socks are no exception. Dry-wicking technical socks will help keep your feet dry and comfortable. Sure, it may seem a bit ridiculous to invest in a $10 (or more!) pair of socks. But it won’t seem so ridiculous when your feet are dry and blister free!
Keep your toenails trimmed.
Long toenails that come in contact with the inside of your shoe—especially while you’re running downhill—are often the culprit behind black and bruised toenail beds. Keep your toenails trimmed…but not too short. You want to avoid the possibility of painful ingrown toenails as well.
Love your calluses.
Calluses happen for a reason, and that reason is to build up thicker, protective skin where there are areas of frequent irritation. So unless those calluses are causing you pain or discomfort, leave them be. Trying to soften them up or grind them down will only result in making your skin more vulnerable to irritation.
Prevent chafing.
Invest in a sport-specific lubricant like Body Glide or Trail Toes to help lessen the chance of chafing or blistering occurring in the first place. These products work extra well in areas that are bound to rub against each other, like between your toes.
Strengthen your feet.
Just like any other part of your body, your feet need proper strengthening and rest periods to help avoid painful conditions such as plantar fasciitis. Check out these five foot-strengthening exercises for some suggestions on how to start getting your feet fit!
There are a number of things that contribute to being an overall strong runner, including proper training, rest, nutrition, and hydration. But it is amazing how many of us ignore one of the most important parts of our running arsenal: our feet. Remember, happy feet = happy runner.

As the saying goes, the best way to avoid a bear attack is to make sure you run faster than your slowest friend. 

Come on, you know you laughed. 

But on a serious note, while it makes a hilarious joke and a potentially unfortunate situation for your slower friends, the truth is that animal attacks are something that endurance athletes—runners, cyclists, and swimmers alike—truly do have to consider as a real possibility. 

When it comes to running, we are exposed to a number of dangers. One of the more obvious ones, aside from distracted drivers, is encounters with wild and even domestic animals. Although we are conditioned to fear aggressive and territorial dogs, animal attacks don’t stop there. Personally, I’ve experienced everything from being chased by an angry goose to nearly tripping over a deer when rounding a blind corner. And although they are rare, attacks from animals such as bears, mountain lions, and coyotes are not unheard of.

As always, knowledge is power: Here are a few tips on how to prevent animal encounters and what to do if they happen. 

Avoid areas where aggressive animals are known to live. This is perhaps one of those “easier said than done” tips. But if you know of an area where, say, a mother bear and her cubs are known to frequent, avoid running there during cub season. Or more realistically, if you know of an area or neighborhood where people tend to let their dogs roam free—or worse, not care for their dogs—avoid running through that area.

If you see an animal from a distance, steer clear if possible. Many animals only attack if they feel you are a threat to themselves, their offspring, or their territory. Staying as far away as possible may limit the potential for an attack. Retreat slowly, if you can, and keep your eyes on the animal while you do so. If you must continue on your path, slow down and give the animal time to leave the area.

Do not panic. The saying that “animals can sense fear” is absolutely true. Panicking can let the animal know that you are vulnerable, and may provoke an attack. Stay as calm as possible.

Don’t run. If an animal does approach you, don’t run unless you are absolutely certain you can reach a safe spot almost immediately. You will not be able to outrun a dog, bear, mountain lion, etc. Instead, running will trigger the animal’s instinct to attack.

Tall and loud. For most animal encounters, instead of running, it is advised that you stand your ground. When it comes to dogs, experts agree that standing very still and acting “boring” will cause the dog to lose interest. When it comes to bears and other wild animals, oftentimes if you identify yourself as a human by standing tall and talking calmly, the animal will shy away. If the wild animal acts aggressively, try using a loud, firm voice, and throwing rocks or sticks at it to try to scare it away, especially in the case of bears or mountain lions. When it comes to dogs, however, waving or throwing items may instigate an attack. In any case, your voice must be firm, calm, and loud; any shrieking or sounds of fear can be sensed by the animal and may trigger an attack response.

If you are attacked: If you are attacked by a domestic dog, try your best to cover your head and face to prevent soft tissue damage. Remember, the dog will lose interest and may retreat. But if you are attacked by a bear, mountain lion, wolf, or any other wild animal, fight back with any possible method. In all instances, a product like mace, pepper spray, or bear spray may help ward off the animal. Continue to yell loudly and firmly for help. 

We cannot avoid doing the things we love simply out of fear, but we can take precautions to lessen the potential danger and educate ourselves about what to do if we encounter danger. Hopefully, any animal encounters you have will end up being as hilarious as the time I was chased by a goose. But if not, please keep these tips in the back of your mind, just in case.

Perhaps it was after months of contemplation, or maybe it was done on a whim. However it happened, you’ve hit the “register” button on the website, and you are officially signed up for your first race.

Congratulations!

Now comes the hard part: the training. In most cases, I absolutely believe in the philosophy that race day is simply the celebration of months of hard work put in to achieve the goal. For many runners, though, how quickly they reach the finish line after starting the race is the focus of their goal. And so there needs to be a specific goal to build training around.

Let me start by saying that simply finishing your first race is a fantastic goal to have. Cross that finish line in one piece, uninjured, and with a smile on your face. You are already a winner. That certainly is enough of a goal to begin with, and there is nothing wrong with making that your sole goal, no specific finishing time attached.

But…

Some of us, myself included, are naturally competitive—even if only with ourselves—and having a specific time goal can be an incredible source of motivation when it comes to training.

So how do you pick a time goal, if this is your first race?

There are a few options, some of which are slightly more advanced than others. If you are running a shorter distance race, such as a 5K, there is always the training option of running a few “practice” races of the same distance and picking a time goal closely based on how fast you were able to run in practice. At what pace do you feel comfortable? What pace do you feel you can sustain, realistically, for the duration of the race? Keeping these numbers in mind can help you come up with a realistic time goal.

But if you are looking for something slightly more scientific, here a couple of other options:

McMillan Running Calculator

The McMillan Running Calculator can use shorter distances, such as an 800-m or 1-mile time, to estimate a longer distance race finish time that you should be capable of. Keep in mind that this is simply a tool and not exact science. Just because the calculator says you can finish a race in xx:xx doesn’t mean you actually will. It also doesn’t mean you can’t run that race even faster. But the calculator gives you a general idea of what is realistic based on your current capabilities.

The Magic Mile

Olympic runner and coach Jeff Galloway has come up with a similar formula (and also a handy online calculator) that allows you to pick realistic race goals based on a 1-mile training run. The idea is to run as hard as you can (without puking—that is an actual disclaimer on the website) for one mile. This, of course, is after a thorough warm-up. Take your mile time, and do the following:

• Add 33 seconds to your magic mile for your pace for a 5K
• Multiply your magic mile time by 1.15 for 10K pace
• Multiply your magic mile time by by 1.2 for half marathon pace
• Multiply your magic mile time by by 1.3 for marathon pace

Again, this is a calculation and not a guarantee, but it gives you a great starting point when picking a time goal.

However you choose to make your time goal, the most important thing is to make it realistic. Yes, it’s good to “reach for the stars” and set big goals. But when it comes to your first race, the most important thing truly is crossing that finish line, hopefully healthy and uninjured. Everything else is icing on the finish line cake!

I will never forget the demise of my third full marathon. Despite having two young children and being in school full time, I had still somehow managed to put in a decent amount of training. I had set a realistic finishing time goal, and headed out with the very large pace group, hell-bent on hitting that goal. And I felt FANTASTIC. We flew through the first 13 miles effortlessly. Or at least that was my perceived effort. I waved to my sister and grinned from ear to ear as we passed her somewhere around mile 14.

Then it hit me.

Out of nowhere, my stomach started doing cartwheels, and my focus quickly shifted from my goal finishing time to finding a port-a-potty, and finding one immediately. Unfortunately, the gastrointestinal distress did not subside, and I spent the next 11 miles darting from one aid station to the next, praying to the running gods that there would be an available port-a-potty.

Six years later I can look back on this story and laugh, but the truth is almost every single runner has a similar story of when their digestive system decided to ruin a perfectly good race or training run. And although the unpredictability of gastrointestinal distress can’t be completely avoided, there are a number of steps you can take that may help prevent digestive issues in the first place.

Never try something new on race day. 

This is perhaps the golden rule of racing. In addition to the obvious things, like a brand new pair of shoes, race day is not the time to try a new nutrition gel or powdered electrolyte drink. Instead use the same nutrition and hydration strategy that you have trained with all along (assuming it worked), because you know how your body will react to those specific products.

Don’t go crazy “carb loading.” 

For some reason, people seem to have this idea that the night before a race they need to completely gorge themselves on pasta, bread, and other refined carbohydrates. But the kicker is they almost never do the same thing the night before a training run. So why overfill your stomach now? All of those extra calories—especially if it’s food that’s harder to digest—are going to sit heavy in your stomach, potentially causing issues the next morning when you line up for a race. Instead, eat the same or a very similar meal to what you would eat before a longer training run.

Hydrate properly.

Dehydration can do a number on your digestive system, so make sure you are staying hydrated. On the flip side, overhydration or an imbalance of electrolytes can also throw your stomach out of whack. Similar to carbohydrate loading, there is no reason to go crazy when it comes to hydration or electrolytes simply because it’s race day. Use the exact same hydration strategy that you’ve used and had success with during training.

Avoid what ails you. 

For some people, that includes high fiber foods or artificial sweeteners; others may have a hard time with fatty foods or lactose. If you know you have a specific nutritional item that triggers stomach issues, avoid it for a few days prior to (and obviously during) the race.

Develop pre-race bathroom rituals. 

I speak from experience with this one, and it’s potentially too much information, but bear with me. Race mornings can completely throw your body out of its normal routine, especially when you add in early alarm clocks and a ton of nerves. If you find yourself rushed and nervous race morning, you might be unable to take care of your “business” as you usually would (and by business, I mean bowels. Yes, poop. We’re talking poop.) 

If this is an issue for you, give yourself plenty of time to get ready and relax race morning, and hopefully get things “moving,” if you know what I mean.

When it comes to race day, absolutely nothing is guaranteed. But taking these precautions can hopefully help ensure that the finish line—and not the next port-a-potty—is your race day focus.