Before Flagstaff was a haven for professional running teams, it was home to the Navajo, Hopi, Havasupai, Kaibab-Paiute, and Hualapai peoples. Before Boulder was the home of a number of elites, it was primarily the home of the Southern Arapaho tribe. Before Eugene was TrackTown, USA, it was Kalapuya Ilihi, the traditional indigenous homeland of the Kalapuya people.

This is to say, before white colonists came to what is now North America, the places we treasure as premier training and racing grounds belonged to the Indigenous people (many of whom are still here today) who first strode over these cherished landscapes, forming an intimate ancestral relationship with the land by way of running. Today, these environments are trampled over with little thought or respect given to the original occupants, sacred lands are desecrated by human pollution, and the Native people who originally called these places home continue to be and 鈥� the running world included.听

It is long past time for all American runners to learn the deep and historic relationship many Native people have had with running, and consider what lessons we can learn from welcoming in, listening to, and supporting Indigenous runners.

The Importance of Running in Native Communities

While it鈥檚 ignorant, at worst dangerous, to make blanket statements about Native people at large 鈥� there are, in fact, in the United States 鈥� Dustin Martin, Executive Director of , points out that running often has had a special, even spiritual, role in many of those Native cultures.听

鈥淲ith running I think it鈥檚 safe to say that it was and is a tool, not only to cover your landscape and know your surroundings, but also to better know yourself and cultivate a relationship with the Holy People, whatever tribal affiliation you may be,鈥� says Martin, who is himself Dine, or Navajo. 鈥淔or me, running has become a pathway to communing with a higher power or higher calling, especially when it is in places my People have had ties to for time immemorial.鈥澨�

Martin points out that many Native runners in the Southwest are sent to either run prayers or run certain ceremonial instruments or items between places of significance. This is also done to retrieve and fetch items for religious or ceremonial purposes.听

Running also played a major role in what has been referred to as 鈥� the Pueblo Revolt of 1680. Runners, who were able to transmit messages in the form of knotted cords quickly over land, helped stage a carefully orchestrated revolt of Pueblo people who succeeded in dislodging Spanish colonizers from a large part of North America and winning Pueblo sovereignty in what is today New Mexico.听

鈥淩unning culturally has been in our communities forever, since pre-contact, since settlers came to our lands,鈥� says , a fourth-generation runner, social activist, and a citizen of the Lower Brule Sioux Tribe, Kul Wicasa Oyate. 鈥淓specially with our Pueblo relatives down in the Southwest, running has been so integral and ingrained culturally, ceremonially, and we look to running as medicine and as healing, and running as messengers because that鈥檚 what our relatives did long, long ago.鈥澨�

The relationship between Native people and running isn鈥檛 just encapsulated in the past, but part of a living present in Indigenous traditions today. Those in the Navajo culture, for example, have a tradition of waking up early in the morning to run east toward the sun.

鈥�As Din茅 we are taught to wake up and let the Holy People know that we are ready to take advantage of the day, that we are appreciative for our next breath, our next step, and that we won鈥檛 waste it,鈥� explains Martin. 鈥�The deeper I go into that and the more I speak with stewards of cultural knowledge, I find there are very particular reasons and prayers that one might say to show that appreciation.鈥� This is to say that there is a long tradition of using running as a vehicle for prayer.听

Running also plays an integral role in Navajo women鈥檚 coming of age ceremonies, known as the Kinaald谩. , initiates run two to three times a day for the four days of the ceremony. The running ritual is said to make the women strong and prepare them for the adversities of life. The initiate鈥檚 running or racing abilities represent strength and fortitude, with the length of her run believed to predict the quality and longevity of her life.听

鈥淔or Navajos, many of them have run all their lives, since they were young,鈥� says , a Navajo runner and founder of . 鈥淭here鈥檚 always this connection, their dad ran or grandpa, and so it鈥檚 just been like generations of generations of running.鈥澨�

鈥淚t鈥檚 always been there, Native people have always been running for a very long time,鈥� says Volker, who is originally from the Dzilth-Na-O-Dith-Hle area of New Mexico. Beyond competition, stories of running within Native traditions center on the health benefits of running. As for Volker, who herself has lost three siblings and a father says, it’s something like medicine. 鈥淲e want to run because we might be healing from trauma, we might be healing from something that happened because we all faced this historical trauma but also trauma individually.鈥澨�

What follows are five lessons from Native runner鈥檚 relationship with running. These are not Native traditions themselves as they relate to running, but perspectives and lessons that the running community could do well to learn from.听

Four Lessons from Indigenous Relationships with Running

1. Be grateful for and recognize the land you run on

One of the more prominent aspects of Native people鈥檚 relationship with running, as Martin notes, is viewing it as a way of connecting and communing with the land and other-than-human. This is a way of approaching the landscape on a day-to-day basis, which can鈥檛 quite be experienced in the same way for people who don鈥檛 have ancestral connection to the land base that they run on.听

鈥淲ho wouldn鈥檛 want to commune with the landscape or with the higher powers that animate the landscape?鈥� says Martin. 鈥淏ut speaking or running with a Native runner is not going to give anyone a secret to be able to do that,鈥� he continues, noting that while he doesn鈥檛 mean to sound exclusive, it is part of what makes running so special for Indigenous peoples. 鈥淭he type of strength or insight that one gains running on the land of their ancestors is a privilege and it鈥檚 very unique to Native people that can connect their identity and their personhood to those places that they鈥檙e running.鈥�

Though non-Native runners don鈥檛 have that same deep, ancestral connection with the land in the way Indigenous runners do, Martin says that it shouldn鈥檛 discourage them from approaching a landscape with respect, learning the history of the land, and feeling gratitude for the opportunity to be there on any given day.听

One way that non-Native runner鈥檚 can do this is through something called a land acknowledgement. This is a formal statement that recognizes and honors Indigenous people as traditional stewards of the land and the perpetual, enduring relationships that exist between Native people and their homelands or territories. ()听

鈥淢any times people just run,鈥� says Volker. 鈥淚 feel like people are just starting to realize [land acknowledgements are] important to Native people. It is! Just realizing the mountain that you鈥檙e running on or the trail that you鈥檙e running on is Native land and understanding whose land you are running on, studying that and realizing, 鈥業 really need to be thankful to the [Indigenous] people, this is their land.鈥澨�

While there has been a greater push toward giving land acknowledgements over the last few years, it鈥檚 still not a mainstream practice in running and racing circles. This is a problem that Daniel is working on addressing through her , which launched earlier this January. It鈥檚 a new initiative that will help introduce and implement acknowledgements at races and events that are happening on Indigenous lands.听

鈥淚t鈥檚 going to be part of this dismantling and unlearning of the true history and to start talking about and acknowledging that these lands were stolen from Indigenous peoples… Indigenous peoples are still here, they are still the caretakers of these lands and have deep rooted connections,鈥� says Daniel. 鈥淭heir communities often are still there, some have been pushed away from their original homelands in forced relocations. This is all part of a big effort to reframe how we connect with the lands, how we view them, to see the true histories of what has happened on these lands, and to help have us a better connection when we go out the door for a walk or a run or hike or whatever it is…Sometimes I see a lot of lack of care and disrespect when they come into those spaces, especially on trails, and I want to help repair that relationship and have better connection to our surroundings.鈥澨�

2. Running beyond competition

The mainstream American running culture today was born from and is often continuously defined by competition 鈥� runners race. But what can at times be a cut-throat, win-at-all-costs mindset in the running world has costs, not least of which depression and anxiety among athletes, eating disorders, and a disenchanted view on running. The running world is increasingly recognizing the need for and community 鈥� perspectives reflected in some Indigenous cultures.听

The ancestral connection and longstanding history that Indigenous peoples have with the land they run on, says Martin, is part of what makes it possible to take both a competitive mindset towards running while also realizing that some days running is not about becoming faster than others: 鈥淪ome days, when you go out and run, even if it does serve a purpose for a goal or a race that you have coming up, you really should be listening to something other than the beep of your watch.鈥澨�

A common theme among the Native runners interviewed was a strong perspective of running that was not based solely on competing, but connecting with community, ancestry, and representation of something much larger than themselves. Martin鈥檚 organization, Wings of America, is an example of a shifting mindset from a purely competitive to more communal. The Albuquerque-based group has been around since 1988, founded on the knowledge that there are many young, talented Native runners who aren鈥檛 being given well-deserved opportunities to pursue higher levels of competition (and education) because of their backgrounds.听

Today, however, Wings has expanded its program offerings so that more than just the fastest runners feel deserving of the opportunities running has to offer. The organization believes that even those that never wish to compete should be equipped with the knowledge and confidence needed to test their stride safely. This includes teaching participants about the rich history 鈥� competitive and non-competitive 鈥� of Native running.听听

Daniel, who was introduced to running by her grandfather 鈥� famed runner 鈥� when she was 10 years old, has used running as a way to raise awareness about the and uplift Indigenous voices through her organization . Later this year she will be launching a film series called 鈥淩unning with Purpose,鈥� which centers on amplifying Indigenous, Black, , and LGBTQ voices about how they have used running as a means of advocacy and impacting social change, and are motivated by something larger than themselves. Her interviews with Indigenous people, she says, have highlighted for her how ingrained running has been within Native cultures.听

鈥淚t鈥檚 been so neat to learn this history of running, that it鈥檚 not just about trying to run fast or hit these goals 鈥� that鈥檚 all part of it 鈥� but we have running built into our DNA into our blood and so seeing that representation and being part of that representation to help bring us to these platforms to help pave a road forward so that Native people can see themselves in these spaces and hopefully help bring in the next generation of Native athletes is all part of this work that I get to do,鈥� says Daniel.听

While non-Native runners don鈥檛 have this history, it does offer an important lesson about the social impact a person can make through the sport beyond running fast times, and how running has significance beyond major events by helping a person to connect more deeply with and support one鈥檚 community.听

3. Running can鈥檛, and shouldn鈥檛, always be quantified

In conjunction with the tendency to view running primarily through a competitive lens comes the tendency to break our running and our bodies down into quantifiable, tweakable parts in order to optimize performance.听

Because of Native runner鈥檚 tradition with the sport, some view it as something far deeper than what can be dissected and measured.听

鈥淭here are people that believe that certain ways of 鈥楴ative running鈥�, whether they be ceremonial or simply in prayer, are incompatible with 鈥榤odern ways鈥�, fixated on quantifying everything about our runs and cataloguing them,鈥� says Martin. 鈥淚 haven鈥檛 drawn a hardline on the subject, but I can appreciate the argument that if you are distracted by the device logging your run, then the prayer and the sentiment that you鈥檙e putting into the activity is in some way tarnished.鈥澨�

While non-Native runners don鈥檛 have the same spiritual traditions that connect some tribes to running in the specific way that Martin describes, a view on running that reaches beyond what can be snipped apart, analyzed by a Garmin, and posted on Strava could benefit all runners psychologically and physically. Whether that鈥檚 feeling deep gratitude for the body鈥檚 ability to powerfully rip around oval tracks, being mindful of the air we breathe in giving it life, acknowledging the histories and stories in the landscapes we run on, or being aware and appreciative of the multispecies narratives we encounter on our runs.听

4. Welcome in, listen to, and support Native runners

One of the biggest lessons that can be learned from Native runners, according to Daniel, is that they are here now as active members of the running community and much more than the harmful stereotypes and storylines that have characterized indigenous people as 鈥渞omanticized figures that don鈥檛 exist after 1900 or rely on鈥yper-sexualized or racist movies created that are not accurate.鈥澨�

鈥淲e鈥檙e more than those stereotypes,鈥� says Daniel. 鈥淲e鈥檙e runners, we鈥檙e advocates, we鈥檙e lawyers, we鈥檙e teachers, we鈥檙e volunteers, we鈥檙e so many of these things.鈥�

Volker鈥檚 organization, , is an online community that aims to enhance the visibility and positive representation of Native women runners online and on social media. She emphasizes the importance of giving Native runners a seat at the table, inviting them to be part of running spaces and communities, and forming genuine friendships and alliances with them.听

鈥淚 think oftentimes people want us to do the work, and we can鈥檛 do all the work,鈥� explains Volker.听 鈥淛ust simply inviting us to a running group and becoming our friends is really key…Get to know us, partner with us, invite Native Women Running as part of something.鈥澨�

These are invaluable perspectives non-Native runners can better learn and appreciate by running alongside Indigenous runners, supporting their communities, and welcoming them into an increasingly diverse running community united through passion for the sport.

How to Support Native Running Communities听

Here are a few ways that you can support Native runners and communities.

Learn More and Donate

• and visit to learn more.听
• and visit to learn more.
• Visit to learn more about NWR and how to partner with the group.
• .听
• working to bring attention to the Missing and Murdered Indigenous Women Crisis.听

Participate in Events

• Participate in , which are open to everyone.
• Participate in , also open to anyone.

Follow on Social Media

• Follow Native Women Running on Twitter () and Instagram ().
• Follow Rising Hearts on Twitter () and Instagram ().
• Follow Wings of America on Twitter () and Instagram ().

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In their听new release, , elite runners Molly Huddle and Sara Slattery share the stories of 50 successful runners to highlight women鈥檚听experiences in the sport. The book serves as an inspirational how-to guide for the next generation of female distance runners, with the goal of promoting athletic longevity.

Huddle, a two-time Olympian and the American record holder in the 10K, and Slattery, a retired professional runner who is now the head cross-country coach at Grand Canyon University, in Phoenix, bring their personal experiences and a scientific curiosity to the project. The first section of the book offers expertise from bone specialists, nutritionists, and sports psychologists on how girls and young women can maximize their athletic potential while staying healthy. The second half consists of the 50 interviews鈥攆rom 1960s stars to current pros鈥攖hat听distills the lessons they鈥檝e听learned and how they found long-term听success in their careers.

We spoke with Huddle and Slattery about how women鈥檚 distance running has changed over the past 60 years, who their role models are听in the sport, and the power of stories to change culture.

国产吃瓜黑料: What are the major points you hope readers take away from How She Did It?
Slattery: The biggest takeaway is that your progression is not always a straight line, and that you鈥檒l face different challenges, whether they鈥檙e听injuries or mental health issues. There are going to be different bumps in the road along the way, but if you set yourself up with tools to handle those things, you can come out the other side with a healthy, long, successful career.听

What do you see as some of the biggest challenges facing women runners early in their careers today? And what are some potential solutions?
Huddle: We both competed at a high level in high school and went to national-level meets. We were aware that so many of the girls we competed against听didn鈥檛 make it to that equivalent performance level in college and beyond. It鈥檚 not just in the U.S.鈥�.听There鈥檚 a lot of low energy availability and eating disorders. We see a lot of girls derailed because of puberty, just not recognizing that they need to stick it out a little longer, that their trajectory isn鈥檛 like the guys. All the world records in track and field are set by women, not girls. So hammering that messaging home is important. The third thing we saw is performance-anxiety issues听that we wanted to normalize and give some tips around.

Slattery: We felt it was really important to have that expert knowledge but also understand how it鈥檚 played out for successful women in the sport. They could have drilled that expert advice into me听every day, but I wasn鈥檛 going to listen to it unless I saw someone else do it听successfully. That鈥檚 why stories are really powerful, to know that what you鈥檙e doing can actually work.

How has the experience of women runners changed over the years,听for better or worse?
Huddle: We wanted to talk to some of the pioneers of women鈥檚 running, to give the perspective that it hasn鈥檛 been that long that women have been in the sport. That probably is part of the reason some of these issues exist in girls鈥� and women鈥檚 sports. Women couldn鈥檛 even get spots on the starting line or equal events in the Olympics .听Young readers might not know that history. It shows how far women have come in a short amount of time.

We loved the stories of the mother-daughter duos. Like Eilish McColgan and her mom, Liz, and Shalane Flanagan and her mom, Cheryl. The moms ran phenomenally well, but imagine if they didn鈥檛 have to make their own opportunities, make their own gear, fight for their events while they鈥檙e racing them. Their daughters are really benefiting from the paths they听made.

Which women did you two look to for inspiration when you were younger?
Slattery: was a name that I knew, she was someone I had a poster of in my bedroom as a young runner. It was really exciting to interview her for the book, because when Molly and I grew up in the sport, there wasn鈥檛 social media, there weren鈥檛 a lot of articles on women running. We were always trying to find more information on these amazing athletes. We didn鈥檛 understand their side of the story and what got them there. We wanted this book to show that a lot of these women were just normal high school runners as well. We really wanted the book to show a high school, a college, and then a professional photo of each athlete, to show it took the athletes time to progress to where they were and that they started out like most girls do.

Huddle: Deena Kastor, Shayne Culpepper, Amy Rudolph. They were the ones winning nationals, and I just wanted more information on them at the time, in听the early 2000s. I was reading running books and articles, but when I would go to meets I would be following them around, watching what they were doing. I definitely wanted that advice from them so badly, so that was part of the motivation.

Who do you look to now?
Slattery: It鈥檚 hard to name any one person. Just last week, Elise Cranny听just missed Molly鈥檚 American record in the 10K. She had a great high school career and struggled in college to stay healthy. She had injuries but also dealt with a little bit of RED-S. She鈥檚 really tried to take care of her body and is coming back from learning those things and now taking off as an athlete. She鈥檚 very vocal about it, too. She鈥檚 letting other girls understand her journey. I think the way she鈥檚 handling her story and her career is so powerful for the next generation.

Huddle: I tend to look toward the women athletes who are more my age in other sports, even beyond running. I love watching Edna Kiplagat come back to Boston every year and finish in the top three, and I love watching Megan Rapinoe out on the field,听and I love watching Serena Williams and Allyson Felix and just seeing how they鈥檙e expanding as they get older and mature into other areas but are still very much dedicated to their sport.

How did you decide who to profile?
Slattery: That was the hardest thing about writing this book. Molly and I wanted it to be two or three times as big, because there were so many stories that we felt were powerful and unique and that women could get a lot out of. We really wanted to showcase a diverse age range, from the pioneers to current athletes. We felt a lot of the young girls are going to connect with those current athletes, but it鈥檚 really important for them to understand the history of how we鈥檝e gotten to where we are. We also wanted to have a mix of different events, from 800 meters to the marathon. Also, we wanted to show some different countries, not just Americans and their experiences. We wanted it to be women who have had longevity in their careers鈥攕o throughout high school, college, and the professional ranks鈥攁nd have done it at the highest level. It will never be a fair list.

The book was inspired by stories of girls who struggled in the sport or had been treated poorly by their coaches. And there鈥檚 a big section about body image and disordered eating. Over the course of your careers, how have you noticed that attitudes about body image and nutrition have changed in distance running?
Huddle: I feel like it鈥檚 changed a lot. When I went to Foot Locker as a high school girl, so many of the girls did have low energy availability or an eating disorder. When Sara and I went this year to help with the Eastbay Cross Country Championships听meet, we thought that the girls seemed to have a much healthier attitude around fueling. They seemed like strong, healthy athletes. So we think that that messaging is getting out there, which is great. It鈥檚 just talked about more. It鈥檚 less taboo. When we were in high school and college, it was still weird to talk about your period, which is such a big marker of those issues.听Now there鈥檚 much more information out there. Coaches seem much more comfortable talking about it, even male coaches. It鈥檚 definitely trending in the right direction, but it鈥檚 still a really big issue.

Molly, you have an anecdote in the book about dealing with multiple injuries during your college career. I think that鈥檚 something many college athletes go through, and it can leave them feeling isolated. How did you cope with that, and do you have any tips?听
Huddle: My first real long injury that I dealt with came in my second year of college. I had to deal with the disappointment of being really fit, and I had to give up that opportunity to perform well at nationals. I think it was good to have to face that kind of disappointment and think ahead to your comeback. That鈥檚 something you鈥檙e going to see a lot of in life as well as sports.

So the first time, dealing with injury was really upsetting. It鈥檚 a challenge. I talked to some of my teammates about it. I made plans for cross-training. Then, the second and third injuries, I was like, This wasn鈥檛 supposed to happen again鈥擨 learned my lesson. Those were the harder times.

The third time I got hurt,听I thought, Maybe I can鈥檛 run anymore. Maybe this isn鈥檛 something I鈥檓 going to be good at. But eventually, you decide that鈥檚 something that you take control over. I stopped focusing on performance and was like, I just like doing it. It highlighted that for me, the intrinsic love for running. That was important fuel going forward, because that鈥檚 kind of what you鈥檙e left with when you鈥檙e injured. The performance part isn鈥檛 really something that can give you that boost of excitement and energy and reward. That鈥檚 something good that came out of it.

In many ways, the book is a tribute to how far women have come in distance running. Do you think sexism still exists in the sport?
Slattery: There was a good stat, when we were looking at the coverage of women athletics in general, that cited the amount of coverage that men get versus women鈥攚omen鈥檚 sports stories make up only about of U.S. media coverage.听Seeing examples of athletic achievement by people that you can relate to is important for you to know you can do that, too. I think we鈥檙e seeing that now, and that鈥檚 what鈥檚 really helping women鈥檚 running progress the way it has in the past ten years. I think the more exposure that we have with that, the better, so that our women are equipped with that belief.

Huddle: I think the leadership, too鈥攊n most sports, including running鈥攊s mostly men. The coaches, athletic directors, and heads of federations are still largely male. That鈥檚 probably why it took so long to get some of the women’s events added. If you had had women in those higher-up positions, it probably would have been easier. I think women coaches听are probably going to be more tuned in to some of the issues girls and women have as they go through the sport. So we need more of that.

In the media, we hear a lot in about how the running world can be toxic for young women especially. But in what ways do you think the sport also empowers women?
Huddle: We didn鈥檛 have perfect experiences in the sport, but Sara and I talked about how, at the end of the day, it was an empowering journey for both of us to do sports and learn those lessons in that way. It鈥檚 a safe place to learn to fail and make mistakes, and you take that into the world with you. I think it鈥檚 a really empowering part of sports, and it gives you a good relationship with your body as a girl. It鈥檚 more about strength and what you can do with your body than what it looks like or what someone else thinks of it. I think that鈥檚 a lesson that, if you learn it early, really makes you a confident person going forward.

The post Two Elite Runners Wrote the Book on Longevity in Women鈥檚 Distance Running appeared first on 国产吃瓜黑料 Online.

The hub of American political culture, Washington, D.C., is also one of the most active and ambitious running cities in the nation. Along with its historical monuments, the nation鈥檚 capital city boasts hundreds of miles of running trails in the greater metro area and a diverse running-club scene. D.C. also hosts one of the biggest running events of the year: the Credit Union Cherry Blossom Ten Mile Run.

鈥淚 think it鈥檚 the best urban running environment in the country,鈥� says Kerry Allen, an elite runner who trains with the . Here鈥檚 our guide to the city鈥檚 vibrant running culture, featuring tips from local runners on their favorite trails to explore, races to enter, and spots to grab a pre-run coffee or post-run drink.

What You Need to Know Before Visiting D.C.

Be prepared for sweltering summer weather. While summer is the peak tourist season in the nation鈥檚 capital, it鈥檚 also very with a typical July high of 89 degrees. Not exactly ideal for running. Consider visiting in early spring or fall for the best running weather. Bonus: you鈥檒l have fewer crowds to work around.

Find local running clubs to link up with. D.C. is home to many local that host free social runs and events that are open to anyone. It鈥檚 a great way to meet other runners to explore the city with.

Don鈥檛 rent a car. D.C. is infamous for its terrible traffic. The city鈥檚 grid layout, however, makes it easy for pedestrians to navigate, and it has an extensive and convenient public transportation system. Consider purchasing a for your stay; your stress levels will benefit. Fares for Metro rides vary based on the ride length, day, and time you ride. You can use this听 site to calculate your fare or buy an unlimited pass ($13 for one day, $28 for three days, and $58 for a week).

Local Running Scene

The Washington, D.C., running community is extremely active, supportive, and community-minded. Whether you are a competitive runner, training for your first marathon, or just hoping to meet up for a quick jog before grabbing a beer, there鈥檚 a spot for you in D.C. Local runners say there鈥檚 always a group to run with or a bar or brewery run to join. You鈥檒l never feel lonely on the roads or trails at any time of the day.

鈥淭he thing I love about D.C. is that it is a little bit more of a Type A city than some other cities, so you will find people running at 5 o鈥檆lock in the morning and also 11 at night,鈥� says Elyse Braner, community manager at Pacers Running, a chain of local running stores. 鈥淵ou鈥檒l always have company out on the roads.鈥�

has three locations in the city and three nearby in Virginia.听The stores host free several nights per week, offering a variety of routes, distances, and paces, including track workouts, trail runs, and a new walking option. Joining a social run is a great way to mingle with local runners and get a taste of the community. 鈥淲e always head to a favorite local hangout after,鈥� says Braner.

Being community-focused is a distinguishing trait of D.C. running culture, says Guillermo Leon, a group-run leader for the (DCCS), which meets at several locations in D.C. and Virginia during the week. 鈥淲e try to help out the small businesses and restaurants that were struggling in the D.C. area because of COVID,鈥� Leon says. DCCS also cleans local parks on their Saturday runs.

D.C. is home to competitive groups as well. is one of the more structured and exclusive running groups in the city, made up of elite and sub-elite runners meeting twice a week for workouts. Still, Allen says, on non-practice days they integrate themselves into the greater D.C. running community by running with other groups and joining in local running events. The are another local training group that meets for practice six days a week with some sessions open to all comers. The group also offers an elite development program.

Races and Running Events

Credit Union Cherry Blossom Ten Mile Run

The Credit Union Cherry Blossom, one of the most iconic , takes place every year on the first Sunday in April, coinciding with the peak bloom of the city鈥檚 famous cherry blossoms and the . The race, founded in 1973, attracts an international field. The course takes in many of the city鈥檚 historic landmarks, including the Jefferson Memorial, the Washington Monument, the Lincoln Memorial, Arlington National Cemetery, and Rock Creek Park. In 2019, the race had over 17,000 participants. The Cherry Blossom uses , or you can .

鈥淚t brings out all different types of runners, from some of the best in the country to people for whom this is their one big challenge a year,鈥� GRC鈥檚 Allen says.

Marine Corps Marathon听

The anchors the D.C. fall running calendar. Established in 1976, 鈥淭he People鈥檚 Marathon,鈥� with a field of around 30,000, is the fourth-largest marathon in the United States, and the largest marathon in the world that doesn鈥檛 offer prize money.

The MCM is typically held on the last Sunday of October. The USA Track and Field鈥揷ertified course begins in Arlington, Virginia, and takes runners past several D.C. landmarks. After looping around the National Mall, the course ends back in Virginia at the Marine Corps War Memorial.

Army Ten-Miler Race and Expo

The second-largest ten-mile race in the country, the attracts more than 35,000 runners from around the globe. The race, sponsored by the U.S. Army Military District of Washington, is held every October in Arlington, Virginia, and Washington, D.C.

Freedom 5K at President Lincoln鈥檚 Cottage听

The unique, family-friendly Freedom 5K is held at President Lincoln鈥檚 Cottage on September 22, the date Lincoln issued the preliminary Emancipation Proclamation.

The course winds through an idyllic landscape past ponds, fields, and historic buildings, eventually ending at the lawn of Lincoln鈥檚 cottage in northwest Washington, D.C. The race is combined with the associated nonprofit鈥檚 Family Day, so runners with kids may want to stick around for a day full of free activities, including pony rides, art projects, and storytelling. (Donations are encouraged to help preserve the historic space, fund tours, and provide educational resources.)

Pacers Running Races听

puts on a number of popular running events in the Washington, D.C., area. A few favorites among local runners are the in September, the in November, and the 鈥攁 destination race in September. Braner says that the D.C. half is a popular race to participate in and includes both a half-marathon race and a two-or-three-person half-marathon relay. The company also hosts the 鈥攁 ten-mile race in April鈥攁nd a race in December.

Pacers also organizes historical and cultural running events throughout the year, like the series of Black History Month group runs, touring culturally and historically significant Black landmarks in northwest D.C. It鈥檚 planning to organize similar runs for and Earth Day.

鈥淒.C. is filled with history and important moments and important figures, so it鈥檚 really great for people who love history and current events and politics who are also runners,鈥� Braner says.

Where to Run

National Mall

The most iconic D.C. run loops around the National Mall, which stretches for nearly two miles from the Capitol to the Lincoln Memorial. The cinder path circles the Washington Monument, with the White House off to the side, and passes a number of other monuments and museums. is just under five miles. You can continue a bit past the Capitol to the Supreme Court building to extend your run, or, on the other end, loop down around the Tidal Basin and alongside the Martin Luther King and Jefferson Memorials. From there, it鈥檚 easy to add on the flat, 4.4-mile loop of , with views over the Potomac. This is a popular tourist location, so try heading out early in the morning to avoid crowds.

鈥淩unning is a really great way to sightsee all the monuments because the monuments are very far apart if you鈥檙e walking,鈥� Allen says.

Leon鈥檚 D.C. Capital Striders run group meets at the Smithsonian Bikeshare Station near the Mall. He leads his group to hidden gems in the area that aren鈥檛 as obvious, such as murals or less famous landmarks. 鈥淚 try to look for things that we haven鈥檛 seen or visited before,鈥� says Leon. On the last run, he took the group past the , an art center that was formerly a church.

Rock Creek Park

With over 1,700 acres of shaded woods, massive Rock Creek Park offers options to run on bike paths or soft-surface trails. Allen says this is the best place to run in Washington, D.C. 鈥淵ou can go there multiple days a week and have a totally different running experience, depending on where you鈥檙e going,鈥� she says.

Because the area is wooded and heavily shaded, it offers a small reprieve from the bustle of the city. 鈥淵ou can get some of your more technical trail runs in and you feel like you鈥檙e out of the city,鈥� Braner says. 鈥�. You鈥檒l see tons of runners through there on the weekends.鈥�

Chesapeake and Ohio Canal

The 鈥攁lso known as the C&O trail鈥攊s a gravel trail stretching 184.5 miles from Georgetown to Cumberland, Maryland. This is a great option for a long run. You can start at the Georgetown Visitor Center at Wisconsin and M Streets. It鈥檚 also accessible from Rock Creek Park.

Ten miles along the canal you鈥檒l find the a 100-acre park with numerous hiking trails one mile north of the Capital Beltway. 鈥淭his is a beautiful, classic spot with some great views,鈥� says Jerry Greenlaw, a member of the Georgetown Running Club. But, he warns, it can get packed on nice days.

Anacostia Riverwalk Trail

For a place to get in a tempo workout or time trial, or just for a great water view, check out the Anacostia Riverwalk Trail, beginning on Anacostia Drive. The route, which continues for 20 miles on both sides of the Anacostia River, is part of the Riverwalk Trail System鈥攁 new recreational amenity in D.C. The trail is about 11 feet wide and designed to accommodate cyclists, runners, and walkers.

鈥淚t鈥檚 paved and flat, so I go there if I want to do a 5K time trial for myself or just kind of get some speed in my legs,鈥� Braner says. 鈥淚t鈥檚 also just a beautiful trail along the Anacostia River. And it鈥檚 close to the Navy Yard neighborhood, which is where a lot of great bar spots are.鈥�

Theodore Roosevelt Island

Another place to escape from the city is , an 88.5-acre national park in the middle of the Potomac River with wooded lands and swamps. The island is closed to traffic and bikes, so it can be traveled only听on foot. The area has flat dirt trails, great for getting in a scenic shakeout run or a hike.

To get there, you can run along the Georgetown Waterfront and across the Key Bridge, then loop back down to the river on the bike path to the pedestrian bridge over the Potomac.

Where to Stay

For a central location near the mall with great running spots right outside your door, stay in . The area is known for its funky caf茅s, hip restaurants, museums, and art galleries. If you鈥檙e looking for more nightlife, (along P Street and running north on 14th Street) is nearby.

If you want to be in the center of political activity, and right next to Rock Creek Park, (named for the fog that often lingers in the neighborhood) is at the western edge of Georgetown, locked in by 17th Street. It鈥檚 where the U.S. Department of State, Kennedy Center, and other major political institutions are located.

For high-end charm, the neighborhood offers shops, cobblestone streets, riverfront bike paths, and some of D.C.鈥檚 best restaurants.

For easy access to public transportation and a lively atmosphere, stay in the area of the city (north of East Capitol Street and east of North Capitol Street). The area houses Union Station, where you can catch the Metro, Amtrak, and other public transportation.

If you want to lodge somewhere truly runner-centric, check out the in the West End neighborhood. Braner says it鈥檚 great for travelers from out of town as well as for grabbing a drink. (She recommends the Fashionably Whet Martini.) The manager is a Pacers Runner Ambassador, so the hotel hosts many of the company鈥檚 themed social runs.

Where to Fuel (and Drink) Up

Brunch and Quick Bites

For post-run refueling, Allen says the runner-approved Bullfrog Bagels and are two of her favorite chains. In addition to locations around the city, you can find Call Your Mother bagels at Yours Truly Hotel鈥檚 restaurant,

Leon says the D.C. Capital Striders like to end some runs at , a Cuban-food caf茅 with delicious bowls, empanadas, toast, and coffee drinks on the wharf south of the Mall. Local runners also recommend 鈥攁n Armenian restaurant serving great food and famously strong lattes north of Dupont Circle, not far from Rock Creek Park.

Dining

Thanks to the rich immigrant influence in the city, D.C. offers a wide selection of world cuisines as well as traditional American food.

In northwest D.C., Greenlaw recommends visiting 鈥檚 for Middle Eastern cuisine or grabbing a bowl of ramen on H Street near Chinatown. D.C. is famous for having some of the best Ethiopian food in the country, and local runner Keith Carlson recommends over on U Street or on 9th Street in northwest D.C.

For a happy hour, head to , a D.C. Capital Striders post-run hangout, also in northwest D.C., where you can find deals on Mondays for drinks as well as tacos. , another of the group鈥檚 favorite places to grab post-run food, serves gourmet pizza in three D.C. locations: Navy Yard, Chinatown, and Foggy Bottom. If you want a place with multiple delicious options, check out the Roost, a food hall on Capitol Hill with something for everyone.

Looking to splurge and carbo-load before a race? Check out 鈥攁 famed Italian restaurant with elegant decor, known as a presidential favorite. Head to 14th Street and U Street later in the evening for nightlife and a wide selection of restaurants. If you find yourself out after hours, is a famous joint for late-night food.

Bars and Breweries

Washington, D.C., is packed with independently owned breweries. Some favorites among the Pacers social-run groups are , in the Navy Yard neighborhood, and or , in Alexandria, Virginia.

If you love hazy IPAs, , off New York Avenue, is one of Allen鈥檚 favorite taprooms in the city. For a beer somewhere more casual, Greenlaw recommends Solly鈥檚, a tavern on U Street. If craft cocktails are your thing, check out , in Barracks Row over in southeast D.C. For a simple beer after a run, head to in Navy Yard, where you can also grab a slice of .

Political junkies should check out 鈥攁n upscale hotel bar and a favorite haunt of politicians. Greenlaw recommends going to a rooftop bar to grab drinks at night. Some favorites among locals include and with its stunning view overlooking the White House.

The post The Ultimate Runner鈥檚 Guide to Visiting Washington, D.C. appeared first on 国产吃瓜黑料 Online.

It鈥檚 hard to believe that 听(OAC), the running team听sponsored by the Swiss shoe company known for its distinctive outsole bubbles, was launched less than two years ago. Made up of nine athletes, most of whom have only recently begun their professional careers, the group has already produced five Olympians and five national records, rapidly becoming a dominating听force in elite running.

On January 29, three of its athletes put down triumphant performances at the prestigious Millrose Games听in New York City: Alicia Monson won the women鈥檚 3K, George Beamish the men鈥檚 3K, and Oliver Hoare the Wanamaker Mile.

The man engineering the OAC machine is Dathan Ritzenhein, a three-time Olympian and former 5,000-meter American record holder. In 2020,听Ritzenhein that he was officially retiring from professional running and was soon named head of the new On Athletics Club, based in Boulder, Colorado. Ritzenhein previously served as a volunteer assistant coach at the University of Oregon and at Grand Valley State University, in Michigan, from 2014 to 2017 and later coached a small, sub-elite group听in Grand Rapids, Michigan, but the On Athletics Club is his first plunge into coaching a world-class team.

We spoke with Ritzenhein about how he鈥檚 coached his relatively young team to rapid success, the tenets of his coaching philosophy, and one of his staple workouts for mid-distance and long-distance runners. Here鈥檚 some of his best advice.

Build Consistency into Your Training

While it鈥檚听tempting听to look for a secret training plan or key killer workouts to explain breakthrough running performances, Ritzenhein says the OAC鈥檚 success is founded on a simple philosophy: 鈥淭here鈥檚 no magic other than you have to be consistent.鈥�

In addition to building steady volume through easy running, Ritzenhein鈥檚 program aims to sharpen basic speed (think: 200-meter repeats and hills) and develop aerobic strength (tempo runs or mile repeats) all year with staple workouts. For each individual athlete in the group, that formula varies depending on the races they鈥檙e focusing on and their specific training needs, but the building blocks are the same.

Ritzenhein is fond of prescribing his athletes fartleks, because it allows runners of different strengths to do the workout together. Every three to four weeks, OAC athletes complete a ladder workout in which they alternate between bursts of hard running followed by the same amount of easy jogging: one minute hard, one minute easy; two minutes hard, two minutes easy, etc., repeated in the following pattern: 1/2/3/2/1/2/3/2/1.听The running segments are judged only by effort, which should be done at a fast cruise pace a bit harder than a steady tempo.听Whatever your speed or ability, the important point is to teach your body to move quickly.

鈥淚t鈥檚 a basic development neurologically for them just to run fast. They don鈥檛 tend to be super hard early on, but we do progress it and shorten the rests later on in the year,鈥� Ritzenhein says.

Fartleks are a great staple workout to rotate into your own training program, because of their simplicity and versatility. It鈥檚 easy to adjust the variables and the effort to match your fitness level and goals.听Plus,听runners of different abilities, or those training for different events, can do the same workouts together while adapting them to their own speed and volume.

Set Midpoint Goals

Ritzenhein puts a lot of focus on setting specific, benchmark goals leading up to a big goal. For most of the OAC athletes, those big goals are making a world championship or Olympic team鈥攂ut setting smaller process goals, like the Millrose Games along the way, and mentally preparing for incremental challenges are critical to success down the road.

Since everyone toeing an elite-level starting line is incredibly fit, the OAC spends a lot of time thinking strategically about specific races and the individual reason each race is important for each athlete. That singular focus, Ritzenhein says, helps his athletes show up ready to go.

鈥淚 think the mental part is as important as the physical,鈥� Ritzenhein says. 鈥淭he preparation has to be there, but that last 1 percent, that鈥檚 the part where you can really make special performances.鈥�

If you have a big running goal you鈥檇 like to achieve, say qualifying for the Boston Marathon or breaking five minutes in the mile, lay out specific benchmarks to aim for听during the process. Setting a goal to run a fast half marathon en route to a marathon, for example, can keep you focused and motivated.

Break Up the Training Year

Grinding out training and racing for 12 months straight, year after year, with no mental downtime, is a mistake that Ritzenhein says he made in his days as a professional athlete, and it took him years to recover from the fatigue it caused. He鈥檚 now taking precautions to ensure OAC athletes don鈥檛 repeat that mistake, by breaking up their training year. The team schedules downtime between seasons to stay fresh, avoid burnout, and promote longevity.

After a solid fall cross-country season, a few members are focused on World Indoors and then will take a brief hiatus for a few weeks before training for the summer outdoor track season commences. 鈥淔ocusing on that target right now gives us the chance to have a little break period right afterward,鈥� says Ritzenhein. 鈥� It鈥檚 a mental focus where we can come back and reset.鈥�

Try breaking up your training for a big goal into four-to-six-month periods of time, scheduling downtime after to recover. You can switch up your goals, too鈥攊f you typically run marathons, try focusing on running a fast 5K for a season. The change in training and racing distance will keep running interesting and save you from becoming psychologically burned-out.

Stay Connected to Your Running Community

In the OAC, all of Ritzenhein鈥檚 athletes meet for practice, even those who aren鈥檛 working out because they鈥檙e injured or taking downtime. What鈥檚 important is maintaining听cohesiveness and supporting the rest of the team.

鈥淭hat keeps a connection, even when you鈥檙e maybe not training that hard,鈥� says Ritzenhein. 鈥淎nd for the ones that are training really hard, it helps support them and helps build them up, because the workouts can be very difficult sometimes. The more energy you have there, the better.鈥�

Don鈥檛 underestimate the power of your own running community. If you don鈥檛 have such a community, 鈥攂eing part of a like-minded group adds meaning, support, and context to the pursuit of your goals. Keep showing up when you鈥檙e injured or taking some rest time to recover, even if only to warm up with others, build upon the shared enthusiasm, and keep your motivation alive. Staying connected year-round will contribute to your consistency, growth, and well-being as an athlete and a human being.

The post What All Runners Can Learn from Dathan Ritzenhein鈥檚 Coaching appeared first on 国产吃瓜黑料 Online.

As the site of one of the most prestigious marathons, Boston boasts one of the largest and most vibrant running scenes in the United States. Sure, Boston is a bit more urban than professional training havens like Boulder or Flagstaff. But the city鈥檚 and large, active give Bostonian running culture a uniquely warm and rowdy charm. The city鈥檚 deep, unconditional love for the sport is perhaps most evident during brutal winter months when hordes of runners can be seen braving snow, ice, and subzero temperatures. Come spring when racing fever hits, the community鈥檚 tremendous collective pride around its beloved marathon infiltrates the whole city.

Boston is home to the headquarters of several prominent running companies, including Reebok, New Balance, Saucony, Puma, , and the New England apparel brand Tracksmith. The city is also the training ground for a number of prestigious running groups, including the 鈥攐ne of the nation鈥檚 oldest athletic clubs.

Whether you鈥檙e planning to visit Boston in April for the marathon or at a quieter time of year, here鈥檚 our guide to the city鈥檚 running culture, featuring advice from local runners on their favorite trails to explore, races to enter, and spots to grab a post-run beer.

What You Need to Know Before Visiting Boston

It鈥檚 not that big. Compared to other major American cities, Boston is relatively compact. The city is remarkably walkable and runnable, and a variety of unique trails and routes are quite accessible. Because of the city鈥檚 size and public transportation system, you don鈥檛 need to rent a car to get around while visiting. (Plus, Boston is infamous for its confusing roads.) Instead, consider buying .

There is a lot of urban greenspace. According to , all Boston residents . While Boston evokes images of cobblestone streets, historical landmarks, and bustling crowds of college students, it鈥檚 also known for its picturesque city runs throughout the and along the Charles River.

Fall and spring are the best running seasons. The summer months are the peak tourist season, but the best times to visit for running and racing are fall and spring. Ideal running weather arrives in September, when New England turns cooler and crisp, and running through the city鈥檚 parks offers top-notch foliage in October. While Boston can be drizzly in the spring, the showers summon breathtaking floral blooms. And of course, spring means marathon season in Boston: the third Monday in April is Boston Marathon day.

Local Running Scene

Boston is an active city, and the magnetic force of the Boston Marathon makes running a popular activity for people of all ability levels. Though Boston doesn鈥檛 have , local runners say the community around the sport is among the most inclusive and social in the nation.

鈥淭he Boston running community is huge, competitive, and welcoming,鈥� says , a runner for the B.A.A. High Performance Team and two-time USATF national champion. 鈥淚 was amazed when I first moved to Boston and saw so many individuals from all different backgrounds running on any given day.鈥�

In addition to elite teams, Boston is also home听to fun-loving groups like the , who sit happily in the middle of the pack, prioritizing fun and inclusivity. They can be found running around the Charles River Esplanade, blasting music, and grabbing drinks afterward. 鈥淲e鈥檙e not exclusive,鈥� says club member Carolyn Cohen. 鈥淧eople will run with multiple different clubs in one week just because there are so many.鈥�

Races and Running Events

The Marathon and Other B.A.A. Races

The Boston Marathon needs no introduction: as one of the six Marathon Majors and the world鈥檚 oldest marathon, the event attracts each year鈥�making it the region鈥檚 most widely viewed sporting event. 鈥淚鈥檝e already taken that day off of work to go and cheer everyone on,鈥� says Andrew Wilson, a local runner for the Midnight Runners Boston.

The marathon is organized by the Boston Athletic Association and has been held every year since 1897, except for 2020 when the race was replaced by a virtual event during the pandemic. course begins in Hopkinton, southwest of Boston, and ends on Boylston Street in downtown Boston. The Boston Marathon is , but the race organizers also reserve a few thousand slots for runners affiliated with . The 2022 race field will be limited to 20,000 runners due to the pandemic, compared to the usual 30,000 in recent pre-pandemic years.

In addition to the marathon, the Boston Athletic Association also hosts the race series: a 5K on the weekend of the Boston Marathon, a 10K in late June, and a half marathon in October.

鈥淚t is a well-structured and fun series of races that people can build towards all year long,鈥� says Kemp.

The B.A.A. also puts on the in October, in partnership with Adidas. The race takes place in historic Franklin Park and is open to all ages. The women鈥檚 championship distance is 5K while the men race 8K.

Fun Runs

If your visit doesn鈥檛 line up with these marquee events, there are plenty of more casual races in the area . If shorter distances are more your speed, the hosts three 5Ks throughout the year that start and finish in downtown Cambridge.

The is another popular choice, attracting around 5,000 runners to the Harpoon Brewery in Boston鈥檚 Seaport District. The race is usually held in late May and takes runners 2.5 miles out and back on a route that overlooks Boston Harbor. 鈥淗arpoon does a really good job. It鈥檚 a pretty fun after-party,鈥� says Louis Serafini, a runner and community organizer with Tracksmith.听

If you鈥檙e brave enough听for a winter race near Boston, the on Super Bowl Sunday is a road race in Cambridge with a fun after-party and one of the few winter road races in the city.

Flat and Fast

Visiting Boston over Memorial Day Weekend? offers a half marathon and a five-mile race. The five-miler begins at the Seaport Hotel and takes participants on a flat, fast course through downtown Boston, passing several landmarks like the Boston Common, the Public Garden, Faneuil Hall, and the Old State House.

One of the most popular events for competitive runners trying to qualify for the Boston Marathon is the 鈥攂oth distances take place in October on a lightning-fast course in Lowell, Massachusetts, about 40 minutes north of Boston. Also in October, the attracts elite competition and runners of skill levels to its fast course through Boston鈥檚 Back Bay on Indigenous People鈥檚 Day weekend.

Where to Run

The Charles River Esplanade,听Back Bay

The Esplanade is a fan favorite among runners in the area for its听accessibility from downtown and beautiful views of the city. It鈥檚 also safe from traffic and ideal for directionally challenged runners. The main access point is from in downtown Boston, where it extends nine miles on both sides of the river to Watertown, but you can keep going all the way to Waltham and Newton.听Because a number of bridges cross along the way, you can run a loop of almost any length.

鈥淚鈥檝e done loops as short as three miles and as long as almost 20,鈥� says B.A.A. Running Club member Mike Paulin. For example, a run from the Museum of Science to Newton and back would be about 20 miles.

The Emerald Necklace

is a 1,100-acre system of linked green spaces and waterways that runs for seven miles from downtown Boston, past Fenway, and on to several parks. It鈥檚 a great way to see several city sights in one run and offers a number of options.听

Serafini听suggests the Muddy River or River Path through the , an urban wild space and parkland. 鈥淧eople go straight for the Charles River, but Riverway is totally flat and has two sides to it. It鈥檚 great if you are trying to run on a soft surface because you can run on gravel and dirt for most of it,鈥� he says. You can run the trail all the way out to , which has a beautiful 1.4-mile loop around it.

Another popular option is Franklin Park鈥擝oston鈥檚 largest open space at 485 acres. The park sits smack-dab in the center of the city and hosts a number of high school and college cross-country races. It鈥檚 a good place to go if you鈥檙e looking for some well-groomed, grassy trails.

The Emerald Necklace continues out to Harvard University鈥檚 Arnold Arboretum鈥攚hich is a gorgeous run in the spring thanks to its botanical diversity.

Fresh Pond Reservation Loop Trail and the Minuteman Bike Path,听Cambridge

The traffic-free, paved 2.5-mile loop around Fresh Pond in Cambridge is about five miles from downtown Boston. It has bathrooms and water fountains, and it鈥檚 a great place for longer interval repeats. A bike trail also connects to the Minuteman Bike Trail鈥攁 ten-mile paved trail for pedestrians and cyclists that passes through the nearby towns of Lexington and Arlington.

The Battle Road Trail,听Concord

Many of Boston鈥檚 best runners do their long runs on this is soft-surface trail 20 to 30 minutes outside the city. British soldiers marched the route to the opening battle of the American Revolution in April of 1775, so it stops at a handful of historical landmarks. Note: if you鈥檙e visiting in the winter, save this one for your next trip.

The Boston Marathon Course,听Newton

For a classic long run, start in Newton to run the last ten听miles of the Boston Marathon course. You can take the Green Line D train to the Woodland stop, just over the hill from the course between miles 16 and 17. From there you can run up Heartbreak Hill, alongside Boston College and Fenway Park, and finish on Boylston.听听

If you visit Boston in the winter, Commonwealth Avenue (a.k.a. Comm Ave.) on the Boston Marathon course is a popular choice among local marathoners in training. In the Newton hills, there鈥檚 a carriage lane that鈥檚 usually plowed for runners. 鈥淚f you go on a weekend, the carriage lane is filled with runners training for the Boston Marathon,鈥� says Serafini.

Boston Common, Downtown Boston

While there aren鈥檛 many open tracks in or around Boston, the path around Boston Common is almost exactly a one-mile loop. It also includes an incline if you鈥檙e trying to work in some hill training.

Where to Stay

For a central and lively area close to historical landmarks, downtown Boston is a classic option. Choose Back Bay for a buzzing neighborhood near the Boston Marathon Expo and finish line. It鈥檚 also the home of , a hangout for runners. Baseball fans should opt for Fenway, another central and historic neighborhood near the Boston Marathon finish line. The Charles River running routes are easy to get to from all three.

For an up-and-coming neighborhood, the Seaport is popping with shops, breweries, and restaurants. From there you can quickly get to scenic running routes along the South Boston waterfront.

Hoping for something a little more quaint when it鈥檚 time to retreat for the night? Consider staying in Boston鈥檚 South End or over the river in Cambridge or Somerville.

Where to Fuel (and Drink) Up

Brunch and Quick Bites

Serafini says the Tracksmith running group鈥檚 favorite place to grab a post-run breakfast is , an indie bookstore with an all-day breakfast menu, located right by the Trackhouse. Another breakfast spot popular with area runners is . 鈥淭hey do an awesome brunch and also have plenty of options for mimosas and other drinks,鈥� says B.A.A. Race Team member Allie Hacket.

For a pre-run cup of coffee, Tracksmith鈥檚 Boston community organizer and co-captain of the Leandrew Belnavis, recommends over on Boston鈥檚 South End: 鈥淥rder the malted cold brew听and thank me later!鈥� If you have a hankering for a post-workout refreshment in Back Bay, hit up 鈥攁n all-natural juice and smoothie bar with a few small bites. Belnavis recommends ordering the Super Linda (pineapple, mango, banana, coconut, and orange). Another quick, healthy meal听in Boston鈥檚 Back Bay neighborhood that Kemp suggests as a good pre-race option is 听in Copley Square, which serves fresh and seasonal food.

Dining

Boston offers an eclectic variety of restaurants. Traditionally the city is known for its seafood (fried clams听and chowdah), authentic Italian food, Irish pubs, and famous baked beans. If you鈥檙e looking for old-school Boston food (and perhaps pre-race carbs), hit the city鈥檚 North End and Beacon Hill neighborhoods, where the cuisine is heavily influenced by the city鈥檚 Italian heritage. For fantastic flatbread pizza and a cozy ambiance, Hacket recommends on Charles Street.

Head over to Boston鈥檚 South End for a melting pot of trendy, international dining experiences. Belnavis suggests for authentic Greek food and for Asian fusion and a great dumpling happy hour. For Boston鈥檚 famous seafood, area runners say to check out in Back Bay鈥檚 Copley Square or 听on the Seaport. Adventurous diners can head over to Fenway to check out 鈥攁 dining hall that brings the best of Boston鈥檚 culinary culture under one roof.

Breweries

Although you won鈥檛 find any happy hours鈥擝oston is infamous for its puritanical drinking regulations that outlaw deals on drinks鈥攖he city鈥檚 craft beer and microbrewery scene is renowned. In addition to famous mainstream breweries like Sam Adams and Harpoon, there are also a number of up-and-coming breweries. A popular one among local runners is 鈥檚 Esplanade location (called Owls Nest), a beer garden by the river that also serves innovative food. In downtown Cambridge, specializes in New England IPAs. is another favorite that offers a rotating beer selection and indoor and outdoor seating. It has three locations in the city: Fenway, Fort Point, and Greenway.

Runners who are into dive bars should check out for a great beer selection and late-night food, or where you can grab a burger, play pool, and have a Sam Adams just yards away from none other than Sam Adams himself. He鈥檚 buried across the street. For a funky hangout over on Boston鈥檚 South End, one of Serafini鈥檚 favorite spots is the 鈥攁 dim underground jazz club with bohemian vibes, a vintage cocktail list, and a slick patio.

The post A Runner鈥檚 Guide to Visiting Boston appeared first on 国产吃瓜黑料 Online.

On August 6, Sara Vaughn was warming up for the Sir Walter Miler in North Carolina while she watched the TV, captivated by Molly Seidel鈥檚 Olympic marathon finish in Japan. As Seidel defied all expectations to place third,听Vaughn made a decision: she would become a marathoner.

鈥淚 was just enthralled and so invested in watching her marathon, I got super motivated,鈥� Vaughn says. The moment was a turning point, and her mind kept wandering to the idea of running her own marathon.

Until last month, Vaughn was听 primarily as a miler and a 1,500-meter runner. Since graduating in 2008 from the University of Colorado鈥攚here she was an NCAA All-American in cross-country鈥擵aughn has been running professionally in Boulder and is coached by her husband, Brent. Her 1,500-meter accolades include making the team for the 2017 World Championships in London, and a seventh-place finish in the 2016 Olympic Trials less than a year after giving birth to her third child.

Vaughn had been flirting with the idea of going longer for a few years, inspired by a string of dominating marathon performances by American women: In 2017, Shalane Flanagan became the first American woman to in 40 years. The following year, for American women when she won Boston. Then came in Sapporo, Japan, marking the first time听an American woman had medaled in the Olympic marathon since Deena Kastor in 2004.

Last month, Vaughn made her marathon debut at the California International Marathon, clocking a time of 2:26.53鈥攖he fifth-fastest marathon听debut ever by an American woman. On top of her transition from middle-distance racing, it was also her fourth postpartum return to competitive running.

Vaughn鈥檚听immediate success in the marathon wasn鈥檛 a matter of luck or merely pure talent鈥攊t was the product of听her cumulative training wisdom, most of which can be applied to any race distance. Here鈥檚 how she made the leap from miler to marathoner while coming back from pregnancy, and what she learned in the process about training and racing.

Trust Your Body鈥檚 Timeline

Recovery from anything鈥攊njury, illness, burnout, or another major life event鈥攔arely fits neatly into a racing schedule. That is especially true for pregnancy.

And each pregnancy presents its own unique challenges. While Vaughn has made three prior postpartum comebacks to competitive running鈥攎ost famously, perhaps, at the 2016 Olympic Trials鈥攕he says that听it didn鈥檛 make this time any easier or more predictable.

Vaughn鈥檚 fourth pregnancy took her the longest to return from. Because the pandemic delayed her racing schedule by a year, including the Olympic Trials, she was able to take time to ease back into elite-level training after giving birth, without rushing to get into racing condition. 鈥淎s soon as everything was canceled and pushed back, I really focused on making a time schedule based on my body and my needs versus the track schedule,鈥� she said.

Vaughn allowed herself to spend a month cementing a solid foundation. She barely jogged, focusing instead on pelvic-floor physical therapy to build back her base. The next month she jogged a bit more and returned to the weight room to develop strength. 鈥淚 just really catered the training to what I needed instead of rushing, getting my body ready to handle the hard training I knew I had to do later,鈥� she says. 鈥淚 always kind of skipped that step with the other pregnancies, and I feel like it made my season last longer this last year. I was able to have better races later in the year.鈥�

Rehearse Potential Challenges

First-time marathon racing can trigger a lot of what-if scenarios and fears that take up mental space. One way to address those anxieties is to do a dress rehearsal during training.

For Vaughn, a major point of concern was her in-race fueling, something she鈥檇听never needed to think about in mid-distance races.

鈥淚t ended up being totally fine, but we did have to practice it to make me feel better and more confident about it,鈥� Vaughn says. She specifically rehearsed drinking and consuming gels while running at a race pace. Twice she and her husband set up tables on the side of the road, and Vaughn practiced grabbing bottles and ingesting fluid on the fly to ease her nerves about missing a bottle or having an upset stomach.

鈥淚 learned the hard way on a few things,鈥� she says. 鈥淚 definitely gagged on a long run trying to take a gel that I had never tried before.鈥� When it came to the day of the race, all that practice paid off.

In Moments of Chaos, Find Focus

Of course, you can鈥檛 predict or control everything that will happen in 26.2 miles of racing. But when the California International Marathon got messy, one strategy that Vaughn employed was focusing on one thing at a time.

Early in the race, Vaughn, accustomed to small, professional fields, struggled to find her place in the race pack and fall into a rhythmic synergy with other runners.

鈥淚t was so chaotic,鈥� she says. 鈥淭here were people sprinting, people yelling, talking. It鈥檚 so much different than track races, like, crazy for the first hundred meters, but then everybody sorts themselves out. That first 5K听was one of the most chaotic things I鈥檝e ever experienced.鈥�

As Vaughn edged her way to the front of the pack, she was able to find comfort by shifting her focal point to another runner鈥檚 pace. 鈥淲e had one pacer who was designated as the women鈥檚 top pacer, and I saw him and I sort of ran to his side. I just kind of sat on his shoulder, and that seemed to calm my brain.鈥�

If you find yourself caught in a storm of jostling, shouting, or uneven pacing, try zoning in on a single thing, like your breath or a competitor a few feet ahead, to find rhythm and flow.

Enjoy the Process and Make Time for Play

Setting a big goal is motivating initially, but to find deeper meaning and satisfaction,听it鈥檚 critical to find joy in the process.

Vaughn says that the marathon has been the perfect metaphor for how she sets goals for herself, running or otherwise: it鈥檚 鈥渙ne big thing at the end of a really long buildup that is the reason and the impetus for all these other little things.鈥� One way she finds enjoyment in her training buildup听is by setting playful process goals.

鈥淢arathon training is not always fun and enjoyable鈥攁nd it鈥檚 never easy鈥攕o you have to figure out how to enjoy the hard workouts,鈥� says Vaughn. 鈥淚 make mini goals. Like, try to meet up with a friend for an easy run once a week. I actually include that into my goals for the week and not just make it all performance based.鈥� That could also mean scheduling time in for family, exploring a new running route regularly, or seeking out a new group to run with a few times a month.

The post How Sara Vaughn Went from a Miler to an Elite Marathoner in Three Months appeared first on 国产吃瓜黑料 Online.

Whether you鈥檙e designing a packed 2022 racing schedule or your goal is to sign up for your first race ever, here are 11 classic races with high energy, rich cultural history, and guaranteed fun that we recommend adding to your calendar.

1. The Bank of America Shamrock Shuffle 鈥� Chicago, Illinois

Date: Saturday and Sunday, March 19 and 20
Distance: 8K (about 5 miles)

The Bank of America Shamrock Shuffle extends Chicago鈥檚 famed Saint Paddy鈥檚 Day festivities and serves as a rust buster for the spring road-racing season. Established in 1980, the race has grown to become the world鈥檚 largest timed 8K, with over 30,000 participants and massive crowds of spectators rivaling the Chicago Marathon and Half Marathon as one of the city鈥檚 premier running events.

The 8K run and a two-mile walk are the headliner events on Sunday morning, but the Shuffle also offers several events to choose from over the weekend, including a mile race on Saturday.

Be sure to stick around for the post-race party, held at Buckingham Fountain in Grant Park; it kicks off right after the 8K run and two-mile walk. The party features live music, food, and lots of beer.

Course Details

The 8K course begins and ends in Grant Park, winding through Chicago鈥檚 Loop community, in the heart of the city. The course is relatively flat and fast. Participants must be able to maintain a 15-minute-per-mile pace for the 8K run, and a 30-minute-per-mile pace for the two-mile walk.

Weather

Expect temperatures in the high thirties to low forties. Weather conditions can be unpredictable: snow, rain, sleet, or beautiful sunny skies can all be typical for Chicago in mid-March, so be prepared for anything听on race day.

Registration Information

Cost:听

8K Run: $50
Mile: $25
Two-Mile Walk: $35

Note: Prices increase leading up to the event. The next price jump will be on February 16.

2. Caesars Sportsbook Crescent City Classic 鈥� New Orleans, Louisiana

Date: Saturday, April 16
Distance: 10K (6.2 miles)

Established in 1979, the Crescent City Classic is one of the oldest 10Ks in the world, held each year on the Saturday before Easter Sunday. The event has become one of the headliner traditions in New Orleans, right up there with Mardi Gras and Jazz Fest.

The Classic is put on by the Crescent City Fitness Foundation, a local New Orleans nonprofit. While there鈥檚 an elite division, the race is inclusive for people of all fitness levels鈥攂oth walkers and runners are invited to participate.

This being New Orleans, you鈥檒l definitely want to stick around for arguably the best post-race party in American road-racing circuits. Hosted by Michelob Ultra, festivities include live bands, delicious local Creole cuisine, and a lively atmosphere.

Course Details

The fast, certified 6.2-mile course starts downtown in front of the Caesars Superdome on Poydras Street. Participants run through the city鈥檚 historic French Quarter before taking a left onto Esplanade Avenue to the finish in New Orleans City Park on Lelong Avenue, just short of the New Orleans Museum of Art.

Water stations (on both sides of the street) and portable toilets (on the ride side of the street) are placed at mile markers one through five.

Weather

Spring is warm and humid in NOLA. In mid-April, expect daytime temperatures ranging from the mid-sixties to mid-seventies. Morning lows can fall into the upper fifties, so it might be cooler at the start of the race. The average humidity this time of year is around 73 percent.

Registration Information

Cost:

Now through March 31: $55
April 1 through April 13: $60
April 14 through April 15: $65听

3. Lilac Bloomsday Run 鈥� Spokane, Washington

Date: Sunday, May 1
Distance: 12K (7.46 miles)

After a two-year hiatus due to COVID, the Bloomsday Run is back. The race has been held on the first Sunday of May since it was founded by Olympic marathoner Don Kardong in 1977 as part of the city鈥檚 annual Lilac Festival. Participation has traditionally ranged from 35,000 to 45,000 people.

While there is an elite element to the race, it鈥檚 a fun run at its core, with some 30 performers peppered along the 7.46-mile road route. The entertainment is eclectic and ranges from rock bands and belly dancers to drum lines and听choirs.

Course Details

The course starts downtown on Riverside Avenue and heads northwest, passing by the Mukogawa Fort Wright Institute and eventually heading up the challenging 鈥淒oomsday Hill鈥� before returning downtown, past the Spokane County Courthouse, and finishing on Monroe Street Bridge.

Weather

May mornings in Spokane are typically pleasant, in the low-sixties with a high chance of cloud cover.

Registration Information

You can enter the race online and snag an early-entry price of $28 until March 19. There is also a virtual race option available, which costs $38 and includes a race participant shirt.

4. Bay to Breakers 鈥� San Francisco, California

Date: Sunday, May 15
Distance: 12K (7.46 miles)

San Francisco鈥檚 Bay to Breakers, held on the third Sunday of May, was established in 1912. It began as a way to lift city morale after a devastating earthquake, and it鈥檚 now the oldest consecutively held听annual race in the world.

The event features world-class athletes, and听it also showcases the city鈥檚 free-spirited and diverse personality. Participants are known to wear outlandish costumes as they head through the center of San Francisco to the chorus of live music and roaring crowds of spectators lining the route. Bay to Breakers also features a centipede division: teams of 13 or more runners that run the full 12K course as a unit, usually linked by a bungee cord.

Course Details

The course is a point-to-point race beginning at the downtown intersection of Main and Howard Streets, a few blocks from the Embarcadero and near the Bay. The 12K race runs west through the city, continuing through the beautiful Golden Gate Park along John F. Kennedy Drive. It ends at the Great Highway along the Pacific coast鈥檚 Ocean Beach.

The route is gorgeous and spans nine of the city鈥檚 most iconic neighborhoods. But it鈥檚 also extremely hilly. The biggest challenge in the race is the , which begins at mile two. It鈥檚 about two-thirds of a mile long, with an average grade of 5.5 percent鈥攂ut at its steepest point, the grade is 11 percent.

Weather

May weather in this part of the Bay can range from cold and windy to warm and humid. Average temperatures for mid-May span from 50 degrees to 70 degrees, but due to wind coming off the ocean, it can feel chillier than other 50-degree days. Be prepared for the possibility of rain.

Registration Information

Cost: $70

5. Carlsbad 5000 鈥� Carlsbad, California

Date: Sunday, May 22
Distance: 5K (3.1 miles)

If a 5K PR is on your list of goals this year, you鈥檒l definitely want to add this race to your schedule. The Carlsbad 5000 is a blazing-fast听5K race in the snazzy SoCal beach town of Carlsbad, with a spectacular view of the Pacific Ocean. The event has been a spring tradition in this region since 1986.

Because it鈥檚 fast, the race typically boasts a world-class field of international athletes. But don鈥檛 be deterred if you aren鈥檛 all that swift: the event welcomes runners of all ages and abilities. There are seven 5K races, with participants sorted by age, gender, and ability. The headliner is the men鈥檚 and women鈥檚 Skechers Performance Elite divisions, which feature a professional field competing for some serious cash prizes. Past champions have included the biggest names in the sport, such as marathon gold medalist Eluid Kipchoge and former American marathon record holder Deena Kastor.

The high-energy weekend is chock-full of fitness festivities, including a free health and wellness expo and a Q and A with elite athletes. Plus, you don鈥檛 want to miss the post-race Pizza Port beer garden.

Course Details

The setting of the 鈥淲orld’s Fastest 5K鈥� is an oceanfront route with stunning vistas. Beginning on Grand Avenue in downtown Carlsbad, it runs for nearly two miles down Carlsbad Boulevard and along the Pacific coast. It ends with a final turn onto Carlsbad Village Drive for a thunderous downhill finish in the center of Carlsbad Village. The course is sanctioned and certified by USA Track and Field.

Weather

May鈥攍ike almost every other month here鈥攊s pleasant in Carlsbad. You can typically expect dry conditions and temperatures between 55 and 68 degrees.

Registration Information

The cost to register as an individual for the 5K event is $39. You can also register a team.

6. BolderBoulder 鈥� Boulder, Colorado

Date: Monday, May 30
Distance: 10K (6.2 miles)

The BolderBoulder is a locally owned and operated 10K road race with a 40-year history. Attracting over 50,000 runners, walkers, and wheelchair participants, it鈥檚 the fourth-largest road race in the U.S. and the fifth-largest in the world. Given its massive size, the race is divided into about 100 waves, with participants placed by their ability level, with proof required for the faster waves. Nearly 100,000 spectators fill the University of Colorado鈥檚 Folsom Field, where the race finishes, as part of one of the largest Memorial Day tributes听in the country.

The race is competitive, attracting professionals from around the world. invites countries to put together three-person squads to compete for a prize purse. The race is听also wildly entertaining, with live music, dancers, and other types of performance art on nearly every corner of the course.

Course Details

The point-to-point course is located more than a mile above sea level, with the highest point at 5,391 feet elevation. Runners wind through Boulder鈥檚 neighborhoods and downtown,听finishing at Folsom Field. While the route is relatively hilly, it isn鈥檛 as mountainous as you might expect for a setting in the Rocky Mountain foothills.

Weather

Boulder can get warm in late May,听with an average high of 76 degrees. Fortunately, it鈥檚 dry heat, so you don鈥檛 have to worry about slogging through humidity. Note, however, that sun exposure is more direct at this altitude, so make sure to slather on the SPF!

Registration Information

Pricing varies, depending you choose. The least-expensive option ($59) comes with听a short-sleeved shirt and must be chosen before May 10.

7. Grandma鈥檚 Marathon 鈥� Duluth, Minnesota

Date: Saturday, June 18
Distance: 26.2 Miles

Grandma鈥檚 Marathon is held every June in Duluth and is famously picturesque, running from the city of Two Harbors, along Lake Superior, and into the heart of town.

The event began in 1977, when the only local business that would sponsor the 150-participant race was the newly opened Grandma鈥檚 Restaurant. Now nearly 10,000 runners take part in its marathon. Still, it鈥檚 maintained its folksy charm, making it a favorite among those who either don鈥檛 qualify for marathon majors or who want something slightly more low-key. Spectators aren鈥檛 lined up on the entire course, but crowds start to get bigger and more energetic as the race approaches Duluth.

The event is followed by an all-day post-race celebration that includes drinking and local live music. The festivities have traditionally taken place near the finish line in Canal Park, but due to COVID-19, that was moved to Duluth鈥檚 Bayfront Festival Park last year. It has yet to be announced if the party will be moved back to its traditional setting.

Course Details

Grandma鈥檚 Marathon is a point-to-point, mostly rural course starting just south of Two Harbors, Minnesota. It runs along scenic Highway 61 and the coast of Lake Superior for most of the race, until around mile 22, where it passes through downtown Duluth before circling around to finish in Canal Park. Over the past four years, the route was altered due to construction but its traditional route will be reintroduced in 2022.

The course is fast and mostly flat or gently rolling with few major hills save the steep-but-short Lemon Drop Hill at mile 22.

Weather

While Duluth has an average high of around 68 degrees听in mid-June, the weather is unpredictable. Expect anything from a pleasant 50 degrees听to a scorching 90 degrees, with winds from any direction鈥攚hich can be significant on the lakefront. Make sure you鈥檙e prepared for anything on race day, and come with layers and sunscreen.

Registration Information

Cost:听

January 1 to March 31: $140
April 1 to June 1: $150

8. Atlanta Journal-Constitution Peachtree Road Race 鈥� Atlanta, Georgia

Date: Monday, July 4
Distance: 10K (6.2 miles)

Established in 1970, the Atlanta Journal-Constitution Peachtree Road Race is held every year on Independence Day. Since the late 1970s, has held the title of the world鈥檚 largest 10K race, with a cap of 60,000 spots.

Post-race Fourth of July festivities are hosted at , where a stage hosts live performances and an awards ceremony.

Course details

The 6.2-mile course begins on Peachtree Road at Lenox Square Mall and takes participants down the streets of Buckhead into midtown Atlanta, then down Tenth Street to finish in Piedmont Park.

This is a challenging course. While the first half of the race is run largely downhill, brace yourself for the infamously difficult three-quarter-mile-long 鈥淐ardiac Hill鈥� after crossing Peachtree Creek.

Weather

and . Atlanta averages a high of around 88 degrees听in early July and rarely falls below 65 degrees.

Race organizers take precautions regarding the weather, including providing an alert system to keep runners up to date on the conditions and how they may affect the race. Additionally, water is provided at each mile along the course.

Registration Info

Cost:

$45 or $35 for members of the Atlanta Track Club

Opening registration is held from .

9. Beach to Beacon 10K Road Race 鈥� Cape Elizabeth, Maine

Date: Saturday, August 6
Distance: 10K (6.2 miles)

This historic race will return to a live competition after a two-year hiatus. Established in 1998 by running great Joan Benoit Samuelson, the event has grown to a field nearing 6,500 participants. It鈥檚 a breathtaking point-to-point course that begins near Crescent Beach State Park and finishes at the historical Portland Head Light. The race attracts top runners around the world but is open to participants of all paces and abilities.

It鈥檚 to be determined whether the start of the race will be modified this year. Pending on the status of the pandemic, there may be a rolling start, with runners given a specific start time to commence the race without a gunshot.

Course Details

This is a relatively fast course, starting south of Cape Elizabeth near Crescent Beach State Park on Route 77. It winds north on the wide highway, thinning the field, then takes a right onto Old Ocean House Road and wends along scenic rural roads with ocean views before rejoining Route 77. After turning onto Shore Road in Cape Elizabeth, the course skirts the coast before entering Fort Williams and taking an uphill path to the finish at the top of the fort next to the iconic Portland Head Light.

The course is rolling throughout, although it averages slightly downhill, with a starting elevation at 50 feet above sea level and an ending point just 25 feet above sea level. (The highest point is 100 feet above sea level and the lowest is 20 feet above.) The largest climb falls at the halfway point.

Weather

In Cape Elizabeth during the month of August, participants can expect temperatures between 68 and 79 degrees听and humidity around 85 percent. (It can be particularly humid in the morning.) Be prepared for the possibility of rain.

Registration Information

Registration for the event will open up to residents of Cape Elizabeth on Tuesday, March 15, and to the general public on Wednesday, March 16.

Once registration opens, you can sign up through .

10. Oktoberfest 5K 鈥� Manchester, New Hampshire

Date: Saturday, October 8
Distance: 5K (3.1 miles)

If you鈥檙e looking for a more low-key race in the fall, with some spectacular fall foliage, Manchester鈥檚 Oktoberfest 5K is a great option.

It鈥檚 an Oktoberfest festivity, so be sure to stick around after the race for drinks at the Backyard Brewery and Kitchen.

Course Details

The 5K looped course begins and ends at Backyard Brewery and Kitchen. It鈥檚 a relatively flat road route that heads through a wooded area outside of the city center.

Weather

Weather in Manchester tends to be mild in the autumn; average temperatures in October vary between 45 and 60 degrees. Humidity and wind levels are low in the fall, so you can reasonably expect nice racing weather.

Registration Information

Cost:

$25 for ages 21 and up; $20 for youth

The online-registration deadline is Friday, October 7 at 11:59 p.m. Eastern Time.

11. AACR Philadelphia Marathon 鈥� Philadelphia, Pennsylvania

Date:听Saturday and Sunday, November 19 and 20
Distance: 26.2 miles

For those looking to run a historic marathon that doesn鈥檛 require a qualifying time, the AACR Philadelphia Marathon is a fantastic alternative. With origins in the 1920s, the race takes participants on a scenic route through the heart of the city and a variety of neighborhoods. It is consistently ranked among the top ten best marathons in the country and attracts about 30,000 racers each November.

The course, along with other events over the weekend鈥攊ncluding a half marathon鈥攊s USA Track and Field sanctioned and certified. The terrain听is flat and fast, with minor hills, making it a great opportunity to grab a marathon PR.

Course Details

Beginning and ending at Benjamin Franklin Parkway, the marathon runs over mostly flat terrain, crossing through the heart of Philadelphia and passing some of the city鈥檚 most iconic landmarks, including Independence Hall, the Philadelphia Museum of Art, the Liberty Bell Center, and waterfronts on the Delaware and Schuylkill Rivers.

The race route changes slightly year to year, and the 2022 course has yet to be announced. But whatever it ends up being, expect to weave through the historic district, pass through charming colonial streets and along scenic riverbanks, and finish by the art museum steps of Rocky fame.

Weather

The weather is typically mild, averaging around 45 degrees听for the past several years of the race. Temperatures have ranged from 31 to 68 degrees. The average humidity is about 75 percent and it tends to be cloudy.

Registration

Registration is not yet open for the 2022 race, but stay tuned for updates at the

The post 11 of Our Favorite Races to Run in 2022 appeared first on 国产吃瓜黑料 Online.

Welcome to What You Missed,听our daily digest of breaking news and topical perspectives from across the outdoor world. You can also get this news delivered to your email inbox six days a week by for the What You Missed newsletter.听

Adding to the we鈥檙e feeling this holiday season, The New York Times recently published a story on , a tool that records our planet鈥檚 ongoing climate crisis.听

Should all of human civilization someday be obliterated by climate change, this bus-size steel vault will archive critical information about the planet鈥檚 weather patterns and our catastrophic climate errors.

The Times compares it to the flight recorder of a plane that records the craft鈥檚 final moments before crashing so that investigators can determine what went wrong.

Earth鈥檚 Black Box will chronicle climate change through media hits and scientific reports. Every time something new is published or posted about climate change online鈥攏ews articles, social media posts, academic journals, etc.鈥攊t will find the information via search terms and save it.

The box itself will be built in Tasmania, an island off mainland Australia鈥檚 southern coast. It will be climate-proof, with three-inch-thick steel walls, battery storage, and solar panels. Although developers anticipate it will be created by early 2022, hard drives that will be stored in it have already begun recording, starting with reports from the November COP26 climate summit in Glasgow, Scotland.

The purpose of this device, according to its website, is to 鈥減rovide an unbiased account of the events that led to the demise of the planet, hold accountability for future generations, and inspire urgent action.鈥�

This isn鈥檛 the first doomsday reserve . The , is essentially a massive safety deposit containing a collection of earth鈥檚 agricultural biodiversity.

Earth鈥檚 Black Box is equal parts record-keeping vault and a creative statement to hold world leaders accountable for the action they do or don鈥檛 take against a climate apocalypse. Unlike the seed vault, this box is more than a practical contraption; it鈥檚 a warning to future humans. It seems to say, 鈥淥ur descendants鈥攊f any survive鈥攁re watching how we screwed this up!鈥� That is, if they can figure out how to get into it.

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鈥�Heather Hansman on Her New Book Powder Days鈥� Senior editor Luke interviews Hansman about her insightful, enthralling look at the meaning and communal aspects of skiing. 国产吃瓜黑料

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鈥�鈥� Want to set up a high-quality (and safe) running workout this winter? David Roche diggs into the science of when to brave frigid conditions and when to surrender to the treadmill. Trail Runner

鈥�鈥� Revelations on how yoga can change our mental and behavioral patterns to alter the way our genes are expressed. Yoga Journal

鈥�鈥� A 2018 survey of more than 700 hikers on the John Muir Trail highlighted what characteristics make someone more likely to get hurt, sick, or even be evacuated from a trail. Armed with this information, we can better understand how to reduce such risks. Backpacker

The post What You Missed: Earth鈥檚 Black Box Records Steps in Climate Crisis appeared first on 国产吃瓜黑料 Online.

As days are getting shorter and mornings colder for many of us, you may find yourself suddenly lacing up after sunset for night runs. But there are some obvious risks involved with running at night. Namely, traffic.听听

The grim facts are this: According to the most recent data from the ), more than a quarter of pedestrian deaths occur between 6 and 9 p.m. That statistic jumps up to 50 percent when the window is expanded from 6 p.m. to midnight. In 2017, 5,977 pedestrians were killed in traffic crashes.听

By understanding the science behind how humans see and react to objects at night, we can outline best practices and gear for making yourself conspicuous to oncoming traffic.

How Humans See

Humans have two visual processing systems. One is focal vision, which helps us see detail and recognize objects and colors. The second is ambient vision, a more primal system that helps us move around in our environments and gives us spatial awareness. This ambient system doesn鈥檛 require much light, and so it doesn鈥檛 feel challenging to navigate a curve in a car while driving at night.听

鈥淎ll the visual information that we use to detect pedestrians and runners and cyclists in daylight, most of that information is severely impoverished at night time,鈥� says , a psychology professor at Clemson University who has done research on visual perception and night vision. 鈥淚t can be virtually impossible to see a person on the side of a road in certain conditions.鈥澨�

No number can tell us how quickly all people respond to seeing a runner, but several studies have found that it takes 1.25 to 2 seconds for a driver to perceive an unexpected object, recognize it, then act by either slowing down or swerving to avoid hitting it. If a car is going 50 miles per hour, it can travel almost 100 feet in that time frame.

The good news is that the human visual system is extremely perceptive to biological motion, or the way that other human beings move. In fact, has found that newborns can recognize biological patterns after being alive for just a few hours.听

鈥淲e鈥檙e born with circuitry in our brain that helps us recognize other members of our species based on the patterns of movement that we see in them,鈥� says Tyrrell. 鈥淲e have an exquisite perceptual sensitivity to seeing the motion of other people, and recognizing that that鈥檚 not an ambiguous thing, that鈥檚 a person and that鈥檚 a person doing the following activity and traveling in the following direction.鈥澨�

How to Be Conspicuous

Practically speaking, this means that you want to be more than simply visible when you鈥檙e running. You must be conspicuous, meaning identifiable as a running human by oncoming traffic. between the way a driver responds to noticing an ambiguous object and the way he or she responds to seeing a human being moving a certain way and then reacts properly.听

When it comes to being conspicuous to oncoming traffic there are two factors you need to consider:听

1. Create contrast. Contrast is the brightness of the person relative to the background against which we鈥檙e seeing that person. According to Tyrrell, the more contrast there is the better our chances are of being seen from father away.听
2. Create a sense of motion to facilitate quicker recognition by onlookers. By drawing attention to your motions, you help drivers鈥� quickly identify your movements as human and react appropriately.听听

With this in mind, here are some apparel tips to help you stay safe when heading out to go on a night run.

Tip one: Wear reflective material, not bright material.

Wearing light colored clothing is insufficient to make yourself seen at night, and fluorescent clothing doesn鈥檛 work at all because it needs UV light to be converted into the bright colors we see. To be safe at night, you must wear reflective clothing and retroreflective clothing to shine by artificial light.听

Reflective clothing, like a mirror, reflects light back in all directions. Retroreflective material reflects light directly back to the source that it came from. While retroreflective material doesn鈥檛 look like it will do much when you’re standing, for example, in the room light of a store picking out gear, it is very effective at creating contrast in traffic light.听

鈥淚t doesn鈥檛 look special to the person who is wearing it, but it looks really powerful to the driver who is approaching you,鈥� says Tyrrell.听

In fact, a by Tyrrell and other researchers found that drivers correctly identified bike riders wearing a reflective vest 67 percent of the time; the rate jumped to 94 percent when ankle and knee reflectors were added to the bikers鈥� attire to highlight biological motion.

Tip two: Prioritize lighting your limbs.

Tyrrell notes that while a reflective vest or jacket can be beneficial, it is the part of the body that moves the least when we鈥檙e jogging. Instead, he says that we should concentrate on putting reflective material on our moving body parts.听

鈥淧articularly our ankles, our knees, and our wrists and elbows, that can be a really powerful visual stimulus that tells oncoming drivers exactly what鈥檚 happening,鈥� he explains.听

Because most car headlights are aimed low, make sure to have reflective material on lower extremities to reflect that light more brightly than material higher up on the body.

Tip three: Have enough reflective material.

To create enough contrast, the material you wear needs to be large enough to draw attention, making you shine out from the background. Though there isn鈥檛 enough research on what the minimum amount necessary to be seen is, we do know that more is better. A running shoe with a retroreflective tab on the back of the shoe can be helpful, but Tyrrell advises that runners use more material than would typically be seen on the back of a heel.听

Err on the side of caution by using more material than you may deem necessary, and distribute it in a strategic way to capitalize on biological motion. For example, sport a pair of socks with retroreflective material, or put a reflective band around your ankles, knees, and wrists.听

Tip four: Use a headlamp in addition to reflective gear.

You need to be seen, but you also need to . Note that there hasn鈥檛 been much conclusive research showing that headlamps make runners more conspicuous to oncoming traffic. But, with this in mind, it鈥檚 a good idea to wear one along with retroreflective gear to help you light your path and see objects less obvious than a car that could cross your path on a night run such as a rock, root, street curb, hole, dog or even a night biker.

Tip five: Opt for red or yellow retroreflective clothing.

that red and yellow colors improve the ability of a pedestrian to be recognized at night.

Tip six: Assume you are invisible.

While drivers have a hard time seeing and recognizing pedestrians at night, the other half of the problem is that pedestrians dramatically overestimate their own conspicuity. When running at night we fast adapt to the darkness, so an oncoming pair of headlights looks intensely bright and impossible to miss.听

鈥淏ecause it is so easy for the runner to see the headlights, it鈥檚 tempting to conclude that it鈥檚 just as easy for the driver to see the runner,鈥� explains Tyrrell. 鈥淎nd that鈥檚 where the logic breaks down.鈥澨�

He emphasizes that the basic principle we must carry with us is the assumption that we are invisible.听

鈥淲e need to do everything possible to make ourselves conspicuous, but meanwhile act in ways that would keep you safe even if you are invisible to a person driving,鈥� he says. 鈥淚n other words, at night we really need to take responsibility for getting out of the way of oncoming traffic because, typically, they can鈥檛 see us very well.鈥澨�

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While hill repeats have been a staple on the workout rotation for runners for decades, there actually hasn鈥檛 been much academic research on the training practice until relatively recently. A slew of new research over the last few years, however, has proven that, yes, hills really are worth the burn.

Improvements in VO2 Max, Heart Rate, and Race Performance听

In a 2017 published in the International Journal of Scientific and Research Publications,听 a team of Ethiopian researchers investigated the effect of hill training on the performance and physiological fitness markers of competitive club-level middle and long distance runners who competed between 800m and 10,000m.听

In the study, 32 athletes were divided randomly into a control group and experimental group. The control group was only given endurance training, while the experimental group was trained on both endurance and two sessions of hill workouts per week for 12 weeks. The subjects were evaluated as being similar in all fitness aspects being measured (VO2 max scores, resting heart rate, speed endurance, and race times) prior to the experiment. At week 6 and 12, the group that was trained on hills showed significant improvement in their VO2 max, resting heart rate, and speed endurance, while the control group did not.听

鈥淎 general strength orientated hill training program is an appropriate and efficient method for improving both strength and speed endurance ability in distance runners,鈥� wrote the authors. 鈥淭o enhance the performance of middle and long distance events athletes, the coaches have to include hill training workouts in their training plan.鈥� The study also found that the improvements in speed endurance were attained without increasing injury risk.听听听

Another study, published in in 2013, had a group of runners perform six weeks of high-intensity uphill running intervals. They discovered that not only were the athletes鈥� running economy (energy expenditure) enhanced, but they were also 2 percent faster, on average, in 5K time-trial performances. 鈥淩unners can assume that any form of high-intensity uphill interval training will benefit 5-km time-trial performance,鈥� concluded the authors.听

More recent research conducted in 2018 has suggested that uphill sprint training at a 10 percent incline greatly enhances aerobic metabolic and cardiovascular response, which lead to physiological changes that the authors opined may have a correlation with muscular endurance. Meaning you can go at your max speed for longer.听

How Hills Enhance Training

USATF certified coach Tom Schwartz, former coach of the Tinman Elite racing team, explains that hill training is beneficial because, when going uphill, you have more engagement of motor units 鈥� the bundles of muscle fibers that ignite while running. This enhances muscular strength and endurance. You also likely engage a portion of your core more when running uphill because every time you push your legs harder into the ground, your core must stabilize to compensate for the tilt.听

Schwartz adds that pushing yourself up a hill helps you to produce more power as opposed to sprinting on flat surfaces. Running fast on a track requires more than just strength: form matters 鈥� it鈥檚 why world class sprinters spend so much time perfecting drills. It鈥檚 hard to be coordinated when you鈥檙e running at a high speed, but, since you aren鈥檛 running as fast up a hill, Schwartz explains, 鈥淵ou don鈥檛 need to have as much coordination, and therefore you can generate more power.鈥澨� So though you may not have as much 鈥渇orm skill鈥� as a sprinter, you can generate a similar amount of force when pushing yourself up a hill.听听

As a bonus, Schwartz notes that there is less of a risk of injury when doing high intensity hill repeats than when doing the same repeats of a flat surface because your body takes less of a beating when going uphill.听听

鈥淵ou get more injuries when you鈥檙e running at a high effort doing repeat 200s on the track than you would going up hill,鈥� he says. 鈥淸Hills are] an awesome way to build muscle strength and power, without pounding your body.鈥澨�

Because what matters is time exposed to the bioenergetic stimulus of hill training, Schwartz typically prescribes repetitions based on time rather than distance.听

Hill Repeat Training Plan

According to the research, just six weeks of hill repeat sessions can make a significant difference in running performance. Here is a sample workout progression that can be done on a treadmill or outside once per week. Don鈥檛 worry too much about calculating the gradient if you鈥檙e not using a treadmill, eyeball a hill with a slight slope for the first few weeks and move over to a relatively steeper hill somewhere between weeks 4 and 6.听

Begin the repeats at the effort of a 5K tempo run, increasing the intensity on each next rep to end at a 5K race effort by the last hill if you鈥檙e feeling good. (Go easier than you think you need to on the first rep!) Remember to start with a very easy warm-up of 10鈥�15 minutes.

Week 1

Jog 10鈥�15 minutes to warm-up.听

Find a hill with a 4% grade and do 4鈥�5 x 60-second repeats, jog or walk down taking a 2 minute recovery between each interval. (Or however long you need.)听

Jog a 10鈥�20 minute cool-down.听

Week 2

Jog 10鈥�15 minutes to warm-up.听

Do 5鈥�6 x 60-second repeats on a 4% grade hill, taking a 2 minute jog recovery between each.听

Jog a 10鈥�20 minute cool-down.

Week 3

Jog 10鈥�15 minutes to warm-up.听

4鈥�6 x 90-second repeats on a 4鈥�5% grade hill, taking a 2鈥�3 minute jog recovery between each.

Jog a 10鈥�20 minute cool-down.

Week 4

Jog 10鈥�15 minutes to warm-up.听

4鈥�6 x 2 minute repeats on a 5% grade hill, taking a 3 minute jogging recovery between each. (Or, however long it takes you to fully recover before the next rep.)听

Jog a 10鈥�20 minute cool-down.听

Week 5

Jog 10鈥�15 minutes to warm-up.听

6鈥�8 x 2 minute repeats on a 5鈥�6% grade hill, jogging a full recovery between each.听

Jog a 10鈥�20 minute cool-down.听

Week 6

Jog 10鈥�15 minutes to warm-up.听

8鈥�10 x听 2鈥�3 minute repeats on a 5鈥�6% grade hill, taking a full jogging recovery between each.听

Jog a 10鈥�20 minute cool-down.听

Check out this exclusive Run College course taught by elite coach Dr. Tom Schwartz, . Schwartz guides you through drills, strength training, and specialized workouts to improve your top end speed, so you can run faster and more efficiently at any distance.

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Adapted and updated from an article by Mackenzie L. Havey published in March 2016.

The post The Science Is In, and Hills Are Absolutely Worth the Burn appeared first on 国产吃瓜黑料 Online.