Author: Heather Gannoe

As with many things in life, there are some running subjects that people conveniently forget to discuss with new runners. For example, the fact that running is not an inexpensive sport, after you factor in all of the cool gear and race entries that you are eventually going to want. Or that some really odd and maybe even gross things might start happening to your body once you become a regular runner. 

Another topic people tend to forget to talk about? Bathroom breaks. 

A question often asked by my new runners once they start approaching longer and longer training runs is something along the lines of “where am I going to go if I have to use the bathroom?” The question is almost always asked with a look of both fear and surprise, once they realize that this is indeed a valid concern to have. Because chances are if you are out running for an hour or more, you might find yourself needing to use the bathroom. 

For some people, this is not a big deal at all, and they will figure it out if and when they need to. For others, this can evoke feelings of anxiety over the “what if” possibilities, especially if there are health concerns or other circumstances that require frequent or even immediate bathroom visits. If you are in the latter group, and the thought of not being near a restroom concerns you, here’s what you do:

Stay close to home.

This first option is the easiest one, if your neighborhood is runnable. Stay within whatever radius of your home that you feel you can safely make it back to once nature calls. Bonus points for not having to do the uncomfortable public restroom who-knows-what’s-on-this-seat hover squat, because you are using your own toilet! 

Know where the public restrooms are.

If you have a longer route planned, make sure you know where, if any, public restrooms are located. This could be anything from a park bathroom to a port-a-potty at a ball field. If you are seriously concerned about bathroom stops, it might be worth checking to see if these public restrooms or port-a-potties are ever locked, which could be a very unwelcome surprise. 

Swing through a store. 

Or a hotel, or a restaurant, or any other place with a restroom…but make sure you are welcome to use the restroom first. Here at the beach where I live, many of the oceanfront hotels are more than happy to allow runners from our local group to quickly use the restroom located in the main lobby. 

Other establishments, however, reserve restrooms for customers only. Be sure to ask permission first, and be understanding if the answer is “no.” And if the answer is “yes,” be sure to show your appreciation with kindness, or better yet, thank them with some sort of purchase. This, of course, is much easier with a convenience store than, say, a hotel. But you get the idea. 

Duck into the woods. 

I know, many people don’t even like to consider the possibility of this one, never mind actually do it. But sometimes emergencies happen or you are simply out on a remote trail and have no other choice. Regardless, there are a few things to keep in mind if you decide to use mother nature as your latrine. 

First, make sure you are well off the trail and out of sight; you don’t want to surprise any of your fellow runners or an innocent passerby. Second, be sure to cover up what you leave behind. This includes any excrement (preferably, dig a hole for #2) and toilet tissue you might have used. Be sure to use biodegradable paper…if you remembered to pack any. If you didn’t, avoid using leaves unless you are absolutely sure that the plant is not poisonous or won’t cause any negative skin reactions. 

In the end, it simply takes a little bit of planning ahead to ease any running and restroom fears. And if an emergency arises, don’t fret. In running we often joke that there is “no such thing as too much information,” and this topic is no exception. It’s a natural human function; we’ve all been there and survived to run another day.

For a runner, nothing says “beach vacation” quite like a run along the water’s edge, feeling the tropical sun on your shoulders and the cool ocean breeze in your face. And let’s not forget the post-run margarita (hey, carb loading and sodium replenishing). Yes, squeezing in a few training runs on vacation can be equal parts relaxing and exciting. But if you aren’t careful, that beach run could also leave you with painful sunburns and blistered feet, neither of which sounds very relaxing. So before you hit the beach hoping to mark off some miles on your training calendar, check out the following beach running tips.

Wear Sunscreen

Don’t make me shake my mom finger at you…wear your sunscreen. Sun safety is no joke: Research shows that runners are more susceptible to skin cancer, including deadly forms such as melanoma, because of their often excessive outdoor exposure. Although sun safety is a concern for all runners who exercise outdoors, it is even more important when running on the beach. The dangerous UV rays of the sun are often reflected off the water, magnifying possible effects. Further, there is typically little to no shade available on the beach, so it is important to protect yourself from the harmful rays of the sun. Be sure to wear sunscreen, protective clothing, and sunglasses if necessary. Avoid peak sun hours; run early in the morning or later in the afternoon if possible.

Wear Shoes

I get it, sand between your toes feels amazing, and truly is the novelty of running on the beach. But there are numerous reasons why it might be a much safer idea to wear your normal running sneakers.
First and foremost, wearing sneakers will help keep your feet safe from the wide variety of debris you may encounter on the shore, such as sharp seashells, rocks protruding from the sand, broken glass, or other man-made debris. Have you ever stepped on a broken clam shell? Not fun at all. I once ran three miles barefoot on the sand and blistered and chafed my feet in a way that can only be described as it felt like I scrubbed my soles with sandpaper. That pain wasn’t worth the barefoot novelty, I assure you.
Second, if you are used to running in sneakers, putting in significant mileage barefoot may cause serious discomfort or even injury to your feet and legs, as your running form naturally changes and you engage more muscles. If you choose to run barefoot, start with very short distances, and slowly ease into longer runs as your body adjusts to the change in foot strike that occurs with barefoot running.
Finally, that beautiful, soft, sandy beach might not be as long as you thought…in order to get in substantial mileage, you may have to cross rocks or berms that might be uncomfortable if you are barefoot.

Wear High Socks

I mentioned it already, but let’s picture it again: Imagine what it must feel like to rub sandpaper on the soles of your feet for 30 minutes straight. Sounds miserable, right? That’s because it is miserable. Sand in your shoes can end up feeling just like that. Avoid chafing by not only wearing socks, but wearing high socks (crew length or higher). Sure they aren’t as cute or trendy as the no-show socks, but neither are blisters. The higher the sock comes up on your ankle, the less likely you are to get sand in it.

Check the Weather

In most locations, weather can change in an instant, but on the coast, it often happens more quickly. When on the beach, you most likely won’t have any protection from the elements, such as if a thunderstorm unexpectedly blows in. Further, be sure to check the heat index when you go out. As mentioned above, there is typically little to no shade available, and that sun beating down on you won’t just feel miserable, it may be quite dangerous.

Check the Tide

This is an obvious one to people who spend a lot of time on the coast, but maybe not so much to vacationers: Check the tide charts. Running in the deep, dry sand is significantly more difficult than running on the wet, hard-packed sand closer to the shore. If you are new to running on the beach, you will want to start out in the wet sand. If you want an insane leg and ankle workout, run in the deep, dry sand. Checking the tide charts before scheduling a beach run will allow you to plan your run around low tide, when the beach typically has more surface area available for running, much of which is the hard packed, wet sand.
Also, if at all possible, try to run on the flattest areas of the beach. Running on a shoreline that is significantly sloped may cause unnecessary strain on your lower body. If you cannot find level ground, be sure to do an out-and-back run, which may even out the wear on your body.
Lastly, ditch your GPS and ENJOY your surroundings. If you live near the shore, this may be a common sight for you. But if you are on vacation, then do what you came out here to do: relax. Don’t worry about your pace (besides, the soft sand will probably slow you down anyway). Enjoy the view, the new scenery, the warm sunshine, and salty ocean smell. The world is a beautiful place; don’t forget to take it all in and enjoy yourself!

Before I had kids, I would often hear stories of the dreaded “little league dads” or “dance moms” who would go over the edge when it came to their children and athletics. You know the type of parents I’m talking about: the ones who would be yelling at referees, pushing their kids to train for a sport far harder than any little kid should train, or simply forcing their kid to participate in an activity that the kid highly disliked, but the parent wanted them to do anyway.

I vowed I would never be one of those parents.

Then I became a mom and simultaneously discovered my love for running.

I loved running so much that of course I wanted to share it with everyone in my life…and my kids were no exception. As soon as my oldest son could toddle, I wanted to enter him in tot trots and start building his own collection of finishers medals. 

He, on the other hand, wasn’t as thrilled about the idea of running as I was. In fact, at his first official race, he protested the entire time. He screamed as we tried to pin his race bib on him and then tried to rip the bib off of his shirt. He cried as we lined him up with his fellow tots at the starting line, refused to move when the starting whistle blew, and then sat down in the field halfway through his 100-meter dash, declaring his race over.

The other kids seemed happy to run as fast as their little feet could take them from the start to the finish line, but my kid made it perfectly clear that he was not as big of a fan of running as his mother was.

At least, not yet.

I learned very quickly that afternoon that you simply cannot push your love of a sport onto your child. Since that fateful day, however, I have also learned that there are a number of things you can do to encourage your kids to have a happy, healthy relationship with running. And nine years later, I am the proud mom of two little runners who seem to love running as much as I do…on their own terms.

Here are my running mom tips:

1) Lead by example. Your kids are watching EVERYTHING you do. Setting a positive example of your love for running will give your kids a healthy outlook on the sport of running. They will view running as a normal, fun activity rather than some sort of punishment or insufferable weight loss method. Plus, seeing how much you enjoy running may encourage them to give the sport a try for themselves. After all, what little kid doesn’t want to emulate their parents?

2) Start them slow. Just like any new runners, kids need to start off with short distances so their little bodies can adapt to the stressors of running. Start with age-appropriate distances. Although running is a completely natural activity for kids (they do it on their own all the time), if you have any concerns please consult with your child’s pediatrician before taking them running.

3) Make it fun. As mentioned already, kids run every day, on their own. Just head to your local playground and you’ll see kids sprinting during a game of tag or simply running from one side of the playground to the other to see who can get to the swings first. With this in mind, you can introduce your kids to running longer distances by teaching them fun running games. Things like relay races or “animal tag” will encourage young runners while keeping and holding their attention.

4) Teach them about pacing. Little kids have two paces: lightning fast and walking. Once your child is interested in running longer distances (more than a minute or so, for most kids!) you will need to teach them about pacing. Let them know that starting slow many not feel as fun at first, but it will allow them to run farther before they get tired. This will make running for longer durations more enjoyable for your child.

5) Encourage—never discourage. Never make running a punishment, and never speak condescendingly to your kids about their running. Things like “come on, your sister can do it, you can too!” may seem encouraging to you, but might discourage your little runner from building a healthy relationship with running. Instead, encourage and celebrate their strengths, and be understanding of the days they simply may not feel like running.

6) Ensure they have the proper gear. You don’t need to buy your kid an entire new wardrobe from some designer athletic apparel line, but you do want to make sure they have comfortable athletic gear. Sweat-wicking, lightweight clothing just like you would wear can be bought at most major department and big box stores in little kid sizes. Provide comfortable sneakers that will help encourage the natural movement of their little feet.

7) Water and fuel: Make sure your kids are taking in enough extra calories and extra water to compensate for their caloric expenditure and sweat loss. Encourage them to “fuel” their bodies with these healthy foods and water!

And finally…

8) Be accepting of their desire to run…or lack thereof. No matter how hard you try, no matter how much you encourage, some kids may have absolutely zero desire to run. And that is okay. Instead, encourage healthy movement and exercise through other physical activities or sports that pique their interest. Don’t give up hope; they may come around and enjoy running one day.

Perhaps there was a ton of hesitation and months, or even years, of contemplation. Or maybe you registered on a total whim. Either way, you’ve decided to run your very first marathon. Congratulations! Only a small number of people ever choose to tackle such a feat.

Before you celebrate joining that small percentage of marathon runners, however, you’ve got to make it to the finish line.

Whether you’ve been running for years or are just getting started, you’ve probably realized already that a 26.2-mile race is something you really need to train for. But a search on the internet, or even a discussion with running friends, will reveal that there are hundreds of training plans available. So how do you pick one?

First, decide how much time you can commit to your training and then be realistic about your expectations. A number of plans claim that you can train with only a few days of running, and this can sound mighty appealing, especially to those of us short on time. But the reality is that these plans are often geared toward experienced runners cramming very difficult workouts into only a few days per week. If you know your time will be limited, look for a “just to finish” type of beginner training plan, where the goal is simply that, just to finish. These plans will typically provide the bare minimum training just to make sure you are prepared to cover the 26.2-mile distance.

Second, decide if you want to try a free training plan or invest in a running coach. A running coach may sound intimidating, but the level of interaction you have with the coach can depend on your needs. You can opt to pay a premium for a coach who will walk you through your training every step of the way. For a smaller fee you can have a coach help you design a custom training plan based on your goals and needs and then send you on your way. To find a certified running coach, check with your local running store or running group, or check out the Road Runners Club of America’s “Find a Coach” page to locate someone nearby.

There are certainly many generic free online training plans if that’s the route you want to take, but if you do, be sure to check your sources and confirm that they are legitimate. As we all know by now, anyone can publish anything on the internet. Just because a website, magazine, or blogger is at the top of the search results doesn’t necessarily mean that their marathon training plan is valid…or that the person who wrote it is even qualified to do so.

Looking for sources you can trust? Here are three popular, tried-and-true training plans for first-timers:

Jeff Galloway’s “Marathon to Finish” plan: This is the ultimate beginner-friendly training plan for people who are simply looking to cross that marathon finish line. Galloway, a former Olympic marathon runner, believes that run/walk intervals are essential for a strong marathon finish. His “Marathon to Finish” program encourages runners not to set a finishing time goal for their first marathon but instead to train at a level that will allow them to finish a marathon comfortably and safely. The training plan consists of two days of shorter distance runs, one day of walking, and one long run per week.

Hal Higdon Training Plans: Higdon is another former elite runner, writer, and running coach whose free training plans are incredibly popular. Higdon’s Novice 1 and Novice 2 marathon plans both offer a gradual, safe build that will most likely allow a runner to show up to their marathon well trained yet healthy and rested. While Higdon doesn’t discourage walking, it isn’t built into the plan like the Galloway method, so this may be a better option for those who feel confident and strong building up their long runs without walk breaks. If you are looking for even more options, Higdon offers numerous other plans for intermediate and advanced runners and even those looking to run a Boston Marathon qualifying time.

Jack Daniels Running Formula: Dr. Jack Daniels’ marathon training plans use your previous shorter distance race times to calculate current fitness levels and running ability and then provide specific training paces based on said levels. These paces can be determined using Daniels’ “VDOT” online calculator and applying those paces to your chosen marathon plan (there are a number available based on your goals). These training plans are ideal for more experienced runners who want to make the most of their training based on their current fitness levels and cross the finish line of their first marathon as fast as possible.

Whatever plan you decide to go with, be sure to keep your expectations realistic. It is very important to complete as many of the prescribed training runs as possible to ensure you make it to race day happy and healthy. Pick a plan that realistically fits in with your schedule and availability. Most importantly, make sure you remember to train. The journey to your first 26.2-mile finish is a long one, but it is absolutely worth it.

Showing up to your first official race, whether it be a 5K or a full marathon, can be incredibly intimidating. Being surrounded by fit, experienced runners can make you feel wildly out of place, especially if you are a new runner. While these other runners warm up looking like professionals, you struggle to figure out which side of your shirt the race bib goes on.

(It goes on the front, by the way.)

The nerves may be enough to send you packing for the comforts of the quiet miles of solo training runs in your neighborhood. But rest easy: The nerves you are experiencing are most likely the same exact fears so many other runners have felt before and during their first race. And you too will be able to get through this.

Do any of these sound familiar?

I don’t belong here.

You are a brand new runner. It’s easy to see how you could feel intimidated and out of place surrounded by other runners who seem to be experienced and fast and appear to know exactly what they are doing. But guess what? Every single one of those runners at one point in their lives had to nervously show up for their first race too. And 99 percent of those runners still remember that day. My point is, don’t feel out of place. All of the other runners, no matter how experienced, are happy to have you join them among the running community.

I’m too slow.

There is no such thing.

Well…sometimes there is. Some races have course time limits. Depending on the difficulty of the race, these time limits are usually long enough to allow fast walkers to finish in ample time. If you are truly concerned about being too slow, be sure to check out these time limits before you register for the race and realistically consider your ability to finish.

That said, if you simply feel you are too slow because you look around at experienced runners and assume they are fast, you need to give yourself more credit. “Too slow” does not exist in the running world.

I’ll start out too fast. 

This is a valid concern. The excitement of a race can cause a runner to take off way too fast after the starting gun goes off, causing them to crash and burn before the end of the race. There are a few ways to avoid this and keep the crash and burn from happening. First, seed yourself in the proper corral, or if it’s a small race, find your place behind the start line. Large races will typically offer pace groups or signs showing your projected average pace per mile, so you can find where you fit in based on your estimated finish time. Smaller races won’t offer this, so sometimes you have to guess. If you are racing to try to win? Well, obviously you want to be as close to the start line as possible. Are you walking? Then start toward the back to allow the runners to be ahead of you. Unsure of where you belong? Ask! Seriously, ask the runners around you what their projected finish time is so you can decide if you are close enough—or too close—to the starting line.

I don’t know what to do at the aid station. 

Obviously aid stations don’t exist on training runs, so encountering your first one during a race, especially a crowded race, can be overwhelming. But all you need to do is the following: first, merge carefully closer to the aid table. Grab whatever it is you want from the volunteer (water, Gatorade, etc.—typically the volunteers will be yelling out what they’re holding). Then you have to make the decision: are you going to eat/drink while moving or do you need to stop and walk? If you choose the latter, continue running past the aid station while holding your food/drink. Once you have passed the table, move to the far side of the road (or even off the road) to stop or slow down. This ensures no other runners crash into your back because you immediately stopped at the aid station. It also helps prevent bottlenecks.

I’ll get lost. 

Race directors do not want you to get lost, therefore, they carefully mark the course to ensure you know where you are going. In a large race, it’s almost always as simple as following the people in front of you. In a smaller race, this might not always be an option. So to calm your nerves, ask a volunteer or member of the race staff to show you an example of a course marking before the race, so you know what to keep your eyes open for.

I’ll need to use the bathroom. 

I’ve been racing for 10 years now, and I’ve attended well over 100 races. I’ve never seen one without port-a-potties at the start and finish line. If you’re racing a 5K, chances are you’ll be able to make it back to the finish line without using the bathroom. For a 10K or longer, there are almost always port-a-potties on course.

I’ll finish last.

No, you probably won’t finish last. Believe it or not, plenty of people come to these races simply to walk. But, perhaps you are the slowest person, and perhaps you do finish last. So what? You still finished ahead of every single person who didn’t show up that day. You finished ahead of every single person who didn’t have the courage or the motivation to get off of their couch on an early morning and push their limits to compete in that race. Excuse me for sounding so cliché, but even last place is still a finisher, and every finish deserves to be celebrated.

The bottom line is this: the running community is one of the biggest, best families on the planet. Our outlook truly is “the more the merrier!” We are happy to share our love of running with anyone and everyone. So please, know that you are welcome and that you do belong at this race! Also? Never hesitate to ask questions. Runners are a friendly bunch, and no matter how experienced we may be, we are always happy to help.

I can promise you one thing: the joy of crossing your first finish line will quickly make you forget about every single second of worry, fear, and anxiety!

One of the reasons I love the 5K race distance is because it is inclusive of all types of runners. Head to a local 5K in your community and look around: You will notice runners of every age, sex, athletic ability, shape, and size. That is because at 3.1 miles, the 5K is the perfect distance for beginners and experienced runners alike. It is a short enough distance that it’s an attainable goal for even the most beginner runner. Yet, a 5K is just long enough that it is a challenge for experienced runners who truly like to race and push their physical limits. If you asked me who should run a 5K race, my answer would be: absolutely everyone. Here are just a few examples of who should run a 5K and why they should do it.

New Runner

It’s your first race!

A 5K is a perfect introduction to the racing world. From bib pickup to a starting corral, timing chips, and aide stations, a 5K typically has all of the components of a much longer race, but at only 3.1 miles. It is a great distance to “get your feet wet” (sometimes even literally, depending on the weather) in the world of running organized events. You’ll learn how to seed yourself at the starting line (you might start too far up or too far back), how to pace yourself from the beginning to finish strong (because the excitement might cause you to go out too fast) and how to grab and drink that cup of water from a volunteer while running (you’ll probably get water all over your shirt).

I didn’t add all of those comments to sound condescending, but more to demonstrate that one of the best ways to learn is through trial and error. Your first 5K gives you the perfect opportunity to learn through doing.

Experienced Runner

You are a dedicated long distance runner.

You put in countless miles per week training for half, full, or even ultra marathons. Your “short” runs are typically an hour or more. When was the last time you truly tested your lactic threshold outside of perhaps some Yasso 800 intervals? When was the last time you raced a 5k? Training for and racing a 5K can help mix up your training, both physically and mentally. You will tap into different energy sources and use different muscle fibers as you push for that finish line sprint. Plus, the shortened training schedule might give your body and mind a break from potential burnout. Lastly, taking time to focus on speed for a while might actually carry over into your marathon training, taking some time off of your long distance personal records.

Philanthropist Runner

You want to support your local community.

Countless local and national organizations host 5K charity fundraisers. From breast cancer awareness to the local pet shelter to raising funds for a local elementary school’s new playground…the possibilities are endless. A 5K is a great way to support your local community while simultaneously doing something that you love.

Share the Love Runner

You want all of your friends and family to experience the joy of running!

Let’s face it, trying to convince a non-runner that running is the greatest thing since sliced bread can be a difficult task. Most people think back to the days of struggling through the forced one mile run in high school or slaving away on a treadmill in the gym for weight loss purposes, and think “no way am I going to run for fun.”

But so many of those people change their tune once they are introduced to the fun and exciting world of road (and trail) racing. Having a specific event to train for makes those runs seem more purposeful and thus more enjoyable. So even if you feel your racing days are beyond 5Ks, doing one with some “I’m not really a fan of running” friends may be just the push they need to see why you love running as much as you do.

The “You Need to Have Fun” Runner

You’re burnt out, stressed out, and starting to forget why you love running so much.

Inflatable 5K. Color Run 5K. Glow in the Dark 5K. Donut (pizza, hot dog) 5K. Themed 5Ks are popping up all over the place with crazy, wacky, fun themes. Sure, some of these may seem absolutely ridiculous. But the truth is, even the most focused, disciplined runners sometimes need a break from their serious training schedules to let loose, ignore their pace, and laugh. If you are feeling stressed or burnt out with your training, give one of these silly races a try. It’ll put a smile on your face, and the non-competitive atmosphere may be just what you need to reignite that love-for-running flame in your heart.

So, don’t write off the 5K as simply a “beginners” race. For these reasons (and more), you should find a 5K to add to your racing calendar this year!