Author: Heather Gannoe

Anyone who knows me knows that I’m a diehard, born again, trail runner. Sure, my running roots were planted under the asphalt, but once I discovered the fun, the muddy challenge, and the feeling of primal freedom that I experience on the trails, I never looked back.

Well, with the exception of the occasional road race, that is.

Regardless, I share with you the above disclaimer in order to admit that I might have a slightly biased opinion when I say that trail running is far superior to road running.

Or, at least some of the time it is. And here’s why:

You can forget boredom.

You know that 5K road loop through your neighborhood like the back of your hand. You know every cookie cutter house, which neighbor doesn’t trim their bushes and instead lets them hang over the sidewalk obstructing your path, and where the potholes are located that you need to avoid. This is great if you plan to run blindfolded, which hopefully you are not. But let’s face it, that same route can get pretty boring and monotonous when done day after day.

Trails, on the other hand, offer constant adventure. Sure, the layout of the actual trail itself doesn’t often vary, but the trail condition will. Leaves? Mud? Streams that are crossing trail? Snow? It’s all there on any given day. And you never know what kind of wildlife you might see (or run away from) out there. Every trail run is like a mini-adventure.

Which brings me to my next point:

Trails are more fun.

Running down a long, steep, paved road can actually be quite painful, the pounding aches in your feet, knees, and hips. Running down a long, steep, windy trail full of rocks and roots can be terrifying and exhilarating…and really fun. You’ll feel like a little kid again as you sprint carefree through mud puddles and carefully (…or not so carefully) hurdle downed trees. Trails are nature’s playground, and we all need to channel our inner child from time to time.

There’s no traffic.

Are there any runners out there who actually enjoy inhaling car exhaust as they are gasping for oxygen? Or how about the constant paranoia that comes with trying to avoid distracted, texting drivers? And let’s not forget the angry motor vehicle operators who seem to think they own the road, and make it a point to let you know that runner’s don’t belong there?

The answer is no. No one likes these things. And out on the trails, you don’t have to worry about cars, exhaust, distracted, or disgruntled drivers. Maybe an occasional disgruntled squirrel, but chances are low that a tossed acorn will cause any permanent damage.

Need to find a bathroom?

There’s one right over there. And there, and over there too! They’re called trees…and they are everywhere. Lowbrow? Perhaps. But it’s true. Just be sure to use appropriate “going in the woods” etiquette (yes, there is such a thing!) to ensure the integrity of the trail, protect the environment and wildlife, and prevent any fellow runners from accidentally coming in contact with your waste. Gross.

Trail Runners are more laid back.

Sorry road runners, it’s true. But, in my experience, road runners are often very focused on a specific goal, be it a PR or a Boston qualifying time, both in racing and in training. Their focus is often so intense that they may seem introverted and sometimes even abrasive. Now, that’s not to say trail runners aren’t also focused on goals, but they seem to care much more about enjoying the experience of their run or race rather than the time it takes them to finish. For example, during my very first 50-mile race, the lead runner of the race actually stopped to ask how my race was going, as he knew it was my first ultra. How incredibly welcoming is that?

Trails are good for you.

All subjective opinions and jokes aside, trail running can be incredibly beneficial, even for you road runners. From building strength, to stability, to an alternative type of interval training, and proprioception training, trail running is good for ALL runners, road, track, and trail alike.

Now, I’m not telling you to ditch road running. You can enjoy your smooth terrain and I’ll enjoy my rocky one, and I promise we can live together in perfect running harmony. But I am saying that if you ever need a change of pace, or need to find a way out of a training rut, or simply want to avoid running burnout… hit the trails. You won’t regret it.

Treadmills. You either love them or hate them. And most runners…well they hate them. With a notorious nickname like “dreadmill,” there is no denying that treadmills have a pretty bad reputation in the running world. 

But why? 

Well, for one, the time spent on a treadmill can be painfully monotonous. When running outside you get to take in the sights, whether it be a bustling city street or a calming stream next to a peaceful trail. But on a treadmill, you take in one sight: the walls that surround your treadmill. If you’re lucky, you’ll get in some always fascinating people-watching at the gym, or catch up on some missed TV shows or movies. But for the most part, treadmills take away the sense of freedom, the almost primal feeling of flying down the trail or streets that so many runners experience outdoors. 

Instead, you feel like you are on a mechanical hamster wheel, putting in a ton of effort yet going absolutely nowhere. 

Now that I’ve completely tarnished the reputation of a treadmill, I’m going to step back and tell you that they are actually not that bad. In fact, there may even be valid reasons to go out of your way to train on one from time to time. I know that sounds like running blasphemy, but hear me out. 

They Are Available 24/7

Well, this assumes you have a treadmill at home or belong to a 24-hour gym. But the point is, treadmills are mighty convenient. The long list of things you no longer have to worry about includes: finding a babysitter, the weather, hitting the roads before dark, safety considerations when running alone, traffic…the list goes on and on. A treadmill gives you a safe, warm, dry, and always available running option. So you can cross those excuses off of the list of why you were going to skip your run. 

Need Hills?

A treadmill can give them to you. Believe it or not, there are places in this world where you can run 20 miles and never climb more than 15 feet. ( I can vouch that the coast of South Carolina is one of them.) Running up hills can be a fantastic workout, as it helps increase leg strength, cardiovascular endurance, and overall speed. And if you are training for a race that contains a lot of hills, it is imperative to replicate the hilly course during your training, or chances are you will end up miserable on race day. (I can also vouch for the “I don’t know how to run uphill” misery from past personal experience.) Most gym-quality treadmills can reach an incline of up to a 12 percent grade or higher. Don’t be afraid to use the incline. 

Run Faster

Though it can certainly be considered a “con,” the fact that treadmills set the pace for you can be a helpful training technique. On a treadmill, you choose a specific pace–typically displayed as miles per hour–and run at that exact speed until you push the buttons signaling you would like to slow down or speed up. Your pace is consistent and predictable. 

Outdoors, you propel yourself forward without the aid of a moving road under your feet, thus your pace can vary greatly at any given time. And when you get tired, your pace typically slows. 

A treadmill forces you to maintain a specific speed for the duration of your run or risk falling off the back. Want to train your legs to maintain a specific pace even when tired? Let the treadmill help. 

Safety

Avoid texting teenagers, disgruntled drivers, lightning storms, rogue dogs, or things that go bump in the night. A treadmill provides a controlled, safe, well-lit environment. That’s not to say you should fear outdoor running, but when in doubt, go with the safer alternative. 

I’m sure some of you are still shaking your heads saying, “I don’t know Heather, I still really dislike the treadmill.” I’m certainly not telling you to ditch your outdoor training plans. Instead I’m providing just a few of the many reasons why you shouldn’t dread the tread…mill.

In the end, it all boils down to attitude. You can dread the treadmill, or you can take it for what it’s worth: an amazing training alternative when outdoor running isn’t available. I am a trail runner at heart, but even I’ll admit that it’s pretty fantastic that we have the technological capabilities to run indoors whenever we want.

So toss those preconceived notions aside: Run happy, whether outdoors or in. 

Many runners often joke that they plan their family vacations around particular races. I can’t say that I blame them, destination racing can be a great way to see a new city, as well as check another race or location off of your running list. But did you know that racing can also provide valuable history lessons?

It’s true!

While I wouldn’t necessarily write a letter to your son or daughter’s history teacher trying to excuse their absence so you can run another race JUST yet…there ARE races out there that will allow you to step back in time and learn a little bit about the past.

Gettysburg Marathon 

During the summer of 1863 Civil War’s most historic battle fought between the North and the South took place on the fields of Gettysburg, Pennsylvania. More than a century later, runners can now take part in the Gettysburg Marathon, a race that takes runners through the hallowed grounds of the battlefield. What’s more, runners “choose a side”, the North or the South, to race for. At the end of the race, points are tallied based upon runners finishing times, and the winning side earns a commemorative prize.

Alamo 13.1

In February of 1836, during Texas’ war for independence from Mexico, a group of 200 Texans defended the Alamo for 13 days, despite being vastly outnumbered by the Mexican forces. The defenders were eventually overpowered, but or Texans, the Battle of the Alamo became a symbol of heroism and their struggle for independence, which they won later that year. Now, runners can also “fight to the finish” at the Alamo 13.1 half marathon. The race starts and finishes at The Alamo, passing through historic San Antonio, Texas, along the way.

Escape from Alcatraz

Grab your swim goggles and bicycle: the ever popular Escape From Alcatraz is a triathlon. And it only makes sense, as Alcatraz Island and it’s now closed infamous military and federal prisons, are known for the numerous failed escapes through the freezing cold, shark infested water. In this triathlon, you can make your OWN escape from Alcatraz. The race starts with a 1.5-mile swim from Alcatraz Island in the San Francisco Bay (though you get to start from a ferry, instead of the islands shoreline). The race continues with an 18-mile bike ride out the Great Highway, through the Golden Gate Park, and concludes with an 8 mile run through the Golden Gate National Recreation Area

Hatfield-McCoy Marathon 

The Hatfield & McCoy feud is considered to be one of the most famous family feuds in American history. The two families lived in the Tug River Valley that separates West Virginia and Kentucky. The feud covered everything from land ownership, livestock, love, and eventually even murder. At the Hatfield McCoy marathon, runners have a choice of races to participate in, depending on which family they are rooting for. A full marathon course, two separate half marathon courses, and the option of running BOTH half marathon courses allow runners which of the two states to start in (KY or WV) and which to “conquer”.

Old Sandwich Road Race

This half marathon, 10K , and 5K in Plymouth, Massachusetts, passes by historic sites that date back to the days of the early American pilgrims and settlers. The race follows the Old Sandwich Road, which was originally a trail used by the Wampanoag native American tribe, and later became the nation’s first true public road.

Athens Marathon

Why not run where the “marathon” began? Most runners already know the story, but let’s have a little historical refresher: In 490 BC the first battle for democracy was fought at the Greek village of Marathon. Though outnumbered by an invading Persian Army, the citizen-soldiers of Athens prevailed. Legend has it that, when the battle was won, the Athenian messenger Pheidippides ran twenty-four miles to Athens, carrying news of the victory. Once the message was delivered, the exhausted runner collapsed and died. The modern marathon commemorates this feat. Though fun fact: the marathon remained at a distance of 24 to 25 miles until the 1908 Olympic games held in London, when the extra mileage was added to supposedly accommodate Queen Alexandra and the British Royal family, for their viewing pleasure. 

Today, the 26.2 mile Athens Marathon follows what is believed to be the same course that Pheidippides ran. 

These are just a few of the countless races that cover historic grounds. Sure, theme parks and beautiful coast lines can be appealing, but think outside of the box: add a little historical education to your next race! 

One of my favorite motivational running pictures that I’ve seen floating around the internet contains the quote:

” ‘You are crazy.’ (A runner’s favorite compliment.)” ‘ 

(you can view it HERE)

I laugh because it’s kind of true. I mean, what other group of people get excited over the idea of running 13, 26, 50, or even 100 miles…for fun? What kind of people geek out over a new model of running shoe, because it has updated colors, or a different material shoe lace? We runners are a unique bunch, and we relate best to others who understand our special type of “crazy”.

Now, running is inherently an individual sport. You…and your legs, and your lungs…do all of the work. YOU determine how quickly or slowly you get to the finish line or the end of your training run. But the individuality of the sport doesn’t stop us from forming teams, groups, and clubs to share our crazy…err… joy of running with. And the crazy runner bonding doesn’t stop at simply local group runs, either.

Here are 5 running clubs where runners go over and above simply sharing their love of running.

Marathon Maniacs

How running crazy are you? Crazy enough to run two marathons within 16 days? If so, you can join the ranks of nearly 12,000 other runners who declare themselves “Marathon Maniacs“. But the challenge doesn’t stop there…there are nine different ranks to achieve within the club itself. The ultimate title is the “Titanium Level”, which can be earned by running either 52 Marathons or more within 365 days, 30 Marathons in 30 different US states, Countries, or Canadian Provinces (any combination) within 365 days or, running a marathon in 20 Countries within 365 days.

Marathons not your thing? That’s OK! The Marathon Maniac founders created the “Half Fanatics“, a club with almost identical criteria, except requires finishing half marathons (13.1 miles) instead of full marathons (26.2 miles).

50 States Marathon Club

Like to travel? Well if you decide to include a marathon on each of your vacations, you just might qualify for the 50 States Marathon Club. The goal is to run a full marathon in each of the 50 states, and nearly 4,000 people already have. Unlike the Marathon Maniacs, there is no time limit in which you must achieve this impressive task. And don’t worry, they let you join in on the fun as an official member after only 10 states have been completed.

Hash House Harriers

Don’t want any rules or criteria? Enjoy beer and shenanigans? Then join the Hash House Harriers, a self-proclaimed “drinking club with a running problem”. An international, yet underground, running club that is rich in history, the Hash House Harriers have more than 1700 groups, with at least one Hash in virtually every major city in the world meeting on a weekly or regular basis. The goals of hashing are to promote physical fitness, to get rid of weekend hangovers, to acquire a good thirst and to satisfy it in beer, and to persuade the older members that they are not as old as they feel. At a Hash, a “hare” will lay a trail, typically with flour, and the pack, or “hounds” will follow in pursuit. The goal of the hare is to completely confuse and delay the pack by laying false clues and directions to avoid getting caught.

Dirtbag Runners

Do your running shoes take you off road? Is your sense of wanderlust strong? Do you set out on each run looking for an adventure, instead of just a few miles to log? Then you might be a Dirtbag Runner. By their own definition, “Dirtbag Runners is a community of trail and ultrarunners exploring the world and sharing their stories.” This group represents a growing number of adventurers who aren’t afraid of getting dirty and pursuing their dreams. While it may seem like an insult to some, these runners are proud of their “dirtbag” title.

November Project

November Project is a free fitness movement that was born in Boston as a way to stay in shape during cold New England months. The movement quickly spread, and the November Project can now be found in multiple cities in across four time zones in North America. November Project serves as a simple sense of accountability to motivate and encourage people of all ages, shapes, sizes and fitness levels to get out of their beds and get moving. While not 100% running specific, there is a lot of running incorporated into the workouts, along with much-needed cross training (burpees, anyone?)

All of the groups listed above are located all over the country, and all can be accessed digitally. So even if you don’t have a local chapter near you, you can connect with like-minded runners via internet chats and Facebook groups. The support from fellow runners can be exactly what you need to help motivate you to reach a race goal, encourage you get out the door and train…or simply share excitement with over the next release of your favorite, updated running sneakers. 

I love working with beginners. It’s so incredible to see a new love for running bud in people who once thought they weren’t even capable of such a feat, and it’s rewarding to know that in some small part, I was able to help foster that passion. But starting anything new, especially running, hardly ever comes without growing pains.

One of the biggest struggles I see in new runners is a constant fear that they are not good enough, strong enough, or fast enough. They fear that they are “holding back” their peers or are a hindrance to their training group, running partner, or coach. And more often than not, new runners are ashamed of the fact that they need to take walk breaks.

But the reality is, walk breaks are not only NOT something to be ashamed of, but they are actually more often than not a GOOD idea.

No, I’m not just saying that to make you feel better.

In fact, there is such valid reasoning behind taking walk breaks, that an entire movement encouraging run/walk methods has been designed by former marathon Olympian Jeff Galloway.

The concept is this: from the very start of your run, you decide on intervals in which to take a walk break. The intervals could be as little as run one minute, walk 30 seconds, all the way up to running a full mile, then walking for 100 paces. There is no right or wrong when it comes to distance or time for these intervals.

But, it’s important to start the walk breaks from the very beginning. And here’s why:

When it comes to building endurance, one of the most important factors is time spent on our feet running. That time helps to strengthen our muscles as well as increase cardiovascular endurance. But a lot of people struggle to get past certain thresholds, such as a mile, or even a 5K. There are a lot of reasons for this.

The most obvious reason is a mental one. For a new runner, running for 30 minutes can seem wildly intimidating or even impossible. But breaking that workout up into shorter 5 minutes intervals? Totally doable! Keeping those shorter goals in the back of your head an lessen the intimidation of a longer run, allowing you to reach your goal without stressing about the “big picture”. (This obviously goes for much longer runs as well. 10 miles might seem insane to a first time half marathoner. But one mile? Not a problem!).

But on a more physiological level, the run walk method will help you to push your cardiovascular endurance and muscular strength by letting your muscles (and lungs) to take a break. The continuous use of muscle results in faster fatigue (followed by muscular failure, or that burning feeling of “I just can’t go on!”). But research shows that cardiovascular development peaks between 30-90 minutes of exercise. So how do we get that point, and therefore improve, if we can’t physically run for 30 minutes straight yet?

You know the answer: walk breaks.

The walk breaks allow the muscles to rest and recover, and rally for the next running interval. This allows you to run more over the course of a workout before your body really begins to protest.

To add even more benefits to the run/walk method, research shows that these intervals will help reduce core body temperature, reduce the chance of injury, increase recovery time, increase running speed, and allow you to enjoy endorphins more (a.k.a. the elusive “runner’s high”.)

The point is, please don’t be ashamed of your running breaks. The run/walk method is not only acceptable, but is backed by science as a proven method to make you a stronger, faster runner.

So run…and walk…on, my friends!

One of the first real big shocks to a new runner is how sore your legs can be after upping your running distance. Naturally, being the 21st century and all, one of the first things that new runner will want to do is run (pun totally intended) to the internet to either Google or ask running strangers how to cope with the pain.

But asking the internet will give you hundreds of different answers. Every dedicated runner has their preferred recovery trick, whether there is any proven benefit to that trick or not. Compression socks. Foam rolling. Ice baths. And the one I want to talk about today: Epsom Salt baths.

The claim is that by soaking in a bath with Epsom salts, otherwise known as magnesium sulfate, will help prevent and heal muscle soreness, joint pain, and detoxify the body.

But how does it work?

Magnesium is a critically important mineral found in the human body, and is heavily involved in protein synthesis, energy production and detoxification. The unofficial claims are that, as a whole, humans are deficient in magnesium. Therefore, by soaking in a tub full of Epsom salt, the magnesium and sulfate are absorbed through your skin, and magically aide the protein synthesis and detoxification resulting in a much less sore YOU.

Sounds pretty logical, right?

Except that the human body doesn’t exactly work that way. Our skin is relatively waterproof, it’s how we keep all of the good stuff inside of us and the bad stuff out. If our skin wasn’t essentially non-permeable, we’d be constantly struggling to keep out toxins and keep in, well, everything we need in order to survive. Therefore, the idea that a quick soak in a tub can both cause minerals we are supposedly deficient in to soak into our body, all while the bad “toxins” soak out, seems a little far fetched.

In fact, a quick Google search, or even an extensive one for that matter, will turn you up empty handed with reputable, peer reviewed research that says magnesium and sulfate are absorbed across the skin, or that Epsom salt baths actually work as a means of post workout recovery. In other words, science does NOT currently back the claims of Epsom salts when it comes to sore joints and muscles.

So is an Epsom salt bath soak a complete waste of time?

Not exactly.

There is no denying that a nice, hot bath can help relax you, both mentally and physically. This of course, is the complete opposite concept of the post long run ice bath, which I would argue is not relaxing AT ALL…even though it still may help ease post run soreness.

But let’s get back to the hot bath.

Adding essential oils or aromatherapy salts to your bath an help you mentally unwind from the stressors of training, and life in general. Relaxing your mind may help you relax your muscles, which can help soothe stress, aches, and pains associated with hard training. And some research even shows that warm muscles are likely to be less tense than cold muscles.

Plus, there is always the argument of the placebo effect. If you feel better after soaking in a hot tub full of Epsom salt, then it most likely isn’t going to hurt you.

So in conclusion, I’m sorry to break it to all of you devout Epsom salts fans, but it appears at this time that the use of Epsom salts for healing sore muscles is likely an old wives tale. That said, you ran hard, you’re training hard, so if you want to relax by taking a nice arm bath, then do it. You’ve earned it!

There is no denying that I have a severe case of wanderlust.

I love to travel and explore, as frequently as family, scheduling, and finances allow. (If it were up to me, I’d never stay in one place for more than week). The world is such a huge, amazing place that it almost seems crazy that one wouldn’t want to see and explore all that our planet has to offer.

There is also no denying that I love running. I am a runner after all, it’s what we tend to do.

Needless to say, destination racing is high on my frequent to-do list, as it combines two of my absolute favorite things: traveling and running. What better way to see the sights of a new city than by foot? Race courses will typically take you not only through the most popular touristy areas of town, but through some of the more hidden, less traveled paths. This of course presents a unique opportunity to see things that aren’t listed on the chamber of commerce’s neatly put together city brochure. Usually this is a good thing, but occasionally will give you more than you bargained for.

Like that one time I ran a marathon down streets covered in garbage, a few dead rats, and past boarded up, abandoned apartment buildings. We’ll leave that city anonymous, but needless to say it was an adventure, and I wouldn’t trade the experience for anything.

So while destination racing may seem like a great way to kill two birds with one stone, the added plot twist of vulnerability to a new location and new schedule can certainly put a camper on race day if you aren’t careful.

1) Keep your running gear close. We’ve all heard the cardinal rule of “not trying anything new on race day.” So imagine the predicament you might be in if your suitcase carrying your running shoes, socks, sports bra, etc. ends up on the wrong plane, delayed, or worse…lost. If you are flying, keep your precious racing gear in your carry on luggage.

2) Give yourself time. Traveling can be a hectic adventure in and of itself. If you are traveling solely for the purpose of running a race, make sure you give yourself enough time to accommodate possible delays, traffic jams, and any other unforeseen time consuming events. 

Further, if you are traveling to a race that is in a different climate or altitude, give yourself plenty of time to acclimate. Otherwise your race may end up slightly (or a lot) more miserable than you bargained for. 

3) Watch what you eat..at least until after the race. As we mentioned above, no new things on race day. This goes for food as well. Sure it may be tempting to try that rich, decadent meal at a restaurant while on vacation. But just think of how that may affect…or ruin…your race. Stick with your regular meals prior to the race, then indulge on the local specialties AFTER the race as you celebrate your finish. 

4) Hydrate. Travel can easily dehydrate you. Whether it’s because you didn’t want to have to use the airplane bathroom multiple times during your flight, or because you were too busy exploring a new city to remember to drink up…you could find yourself in a less than hydrated position when you line up for your race. Speaking of flying, here’s a random fun fact: the humidity level in airplanes is typically kept at 10 to 20 percent — much lower than a typical indoor humidity of 30 to 65 percent, which can lead to dehydration. 

And let’s not forget all of those on-flight Bloody Mary’s! 

Point being, carry a water bottle and sip from it often. 

5) Rest. This is so much easier said than done while traveling. Sure, the point of a vacation is to relax, but more often than not we end up on the go. Remember that you need to be well rested for your race, so save the busy days on your feet for after the race. Besides, all of that exploring will counts active recovery!

Destination racing is a fantastic way to not only visit new places, but to check races off of your bucket list. Just be sure to keep your normal pre race routine mind, and adhere to it as best as possible to ensure you have an enjoyable race.