At face value, running—as a sport, as a workout regimen, like meditation—isn’t complicated. It certainly isn’t easy, but there’s not much brain power involved in lacing up a pair of shoes and jogging down the sidewalk. That is, until you decide you want to run a road race. Whether it’s a 5K or the full 26.2 miles of a marathon, that’s when you might decide to dig a little deeper into the world of running. That’s when you might discover that running isn’t the uncomplicated hobby you once thought it was. In fact, there’s a whole world—nay, a whole universe—dedicated to the devout.
Wait, don’t let this scare you off! Yes, the depths of information available to the would-be and already-are runners of the world can be intimidating. It’s enough to send you back to the comfort of your living room couch, but don’t—you could be missing out on so many benefits. “I ran my first Marine Corps marathon in 1986, and then I just kept running,” South River High School principal Will Meyers says. “I just felt better. It gives me a purpose every day to do something for me. As an assistant principal and principal for the past 23 years, I’m focused on a lot of things at school, but within a half-hour of running, I’m just thinking about the beauty of the world.”With the help of a few local running expertsand enthusiasts, it’s possible to cut through the confusion to build a running habit and startsigning up for races, both near and far. Watchout, though—you just might get addicted.
The Starting Line
During the first few months of the year, What’s Up? Media has been sharing tips on getting into the running habit—you can play catch-up by reading a quick recap on the opposite page—and now it’s time to get a glimpse at the experience of running a race. Before that, though, there are a few more pointers that are worth knowing as you build mileage in preparation for your first road race.
The importance of shoesPretty much any piece of writing about running will start with the advice to get new, properly fitted running shoes. Well, there’s a reason for that—it’s critical, particularly if you plan to run a long-distance race such as a half-marathon. “I can tell right away when my shoes need to be replaced,” says Tom DeKornfeld, the past president of the Annapolis Striders. “Something will start to hurt, but replacing the shoes clears it right up.” He agrees with the idea that you should be fitted at a running store first and then replace the shoes around every 500 miles of running. His trick for remembering approximately how many miles he’s gone: He writes the name of every race he’s done in the shoes.A lot of experts will talk about the engineering of a running shoe and how it might affect your pronation (that is, the amount that your foot rolls inward or outward when you take a step), your arches, and other parts of your feet. Long-time running veterans might enjoy digging in the weeds around all of that, but research indicates one thing trumps all others when picking the best running shoe: comfort. Simply pick the shoe that feels best on your foot.
Casey Shea Jolicoeur, a longtime Annapolis runner, gets fitted regularly and continues to buy that same pair of shoes again and again until the company has moved on to the next version and stopped making the ones she buys. In other words, she doesn’t mess with a good thing.
Tracking your progress
Finding success as a runner comes down to consistency—truthfully, like pretty much every other hobby or skill in the world, “practice makes perfect.” However, you want a measurable way to track your progress and, luckily, there’s an app for that—well, actually, there are a ton of apps for that! There’s nothing wrong with tracking your progress, including your mileage, pace, and overall mental and physical feelings, the old-school way via pen and paper, but the age of smartphones means there’s an easier way. Check out apps such as Map My Run by Under Armour, Nike Run Club, and Strava, three of the most popular tracking apps on the iOS App Store. (All three also have Android versions available on Google Play).
Buddy upRunning solo can be incredibly therapeutic, but it’s not always particularly motivating. The best way to get your groove going is to make running a social event, a strategy that works just as well for Annapolis Striders President Eva Coale as it does for ultramarathoner Dan Falk. “I unintentionally surround myself with people who are like me,” Falk says. “In my little world of running, the ultramarathons don’t sound so crazy. Part of my social life is activity; a lot of my good friends are running friends.”Coale notes that her introduction to the Striders, which was through its 5K training program, not only improved her running skills but also gave her social life a boost. “I found the people that ran the same pace as me, and it kept me motivated,” she says. From the 5K program, she and her friends moved up to the 10K program, then the half-marathon program, and finally, Coale decided to train with the group for a full marathon. Both the Annapolis and Anne Arundel Striders, as well at the Kent Island Running Group, have training programs that can take you from couch potato to veteran racer by committing to group runs a couple times a week.
Handling injuries
You know that saying, “Nothing certain but death and taxes?” Well, in running, there’s one more certainty: injuries. The most common running injuries, such as runner’s knee, stress fractures, shin splints, and plantar fasciitis, are overuse injuries. In other words, they usually occur because you haven’t been giving your body enough rest or because you added mileage or speed way too quickly.
Here’s a pro tip that seems like common sense but is much harder to follow in reality: Don’t ignore pain. Soreness is OK, fatigue is expected, but actual pain means you need to slow down or stop running entirely. “The hardest thing to do is stop running,” Kent Island Running Group President Bob Hackl says. “When I tore my hip flexor, I was black and blue. I didn’t want to stop completely, but I had to. In the long run, it was probably the best thing for me because I needed to give my body a break.”
Do you feel good? Have your muscles adapted to this new habit that you’ve taken up? Alright, it’s time to get your road race on.
Playing Catch Up
Since January, What’s Up? Media has been publishing tips for beginning runners. Here’s a quick recap:
January: Start Your Running Routine with These 5 Tips
1. Go shopping for new, running-specific shoes. 2. Use a 2:1 ratio of running and walking as you build endurance, as recommended by running coach Jeff Galloway. 3. Always start with a 3- to 5-minute warm up. 4. Build your mileage slowly, adding just 10 percent more each week. 5. Incorporate regular rest days to avoid injuries.
February: Picking Your First Race
Ask yourself these questions before picking your first race: What’s your goal—finish, achieve a personal record, or just have fun? Do you prefer running on flat terrain, or do you like a few hills? What time of year do you want to run (or, in other words, what kind of weather do you prefer?)
March: Fueling Up
Food and drinks are of utmost important during the training process. Follow these tips: Eat plenty of high-quality carbs, such as sweet potatoes and whole grains, before a long run, but bring a source of easy carbs on the run. This might include sports gels, raisins or gummy bears. Time your food right by eating a full meal 2 to 3 hours before a long run and then consuming carbohydrates, like an orange or chocolate milk, within an hour after a long run. Hydrate properly by drinking at least 16 ounces of water two hours before a long run, then 6 to 8 ounces every 20 or so minutes. After an hour of running, start incorporating sports drinks to replenish lost electrolytes.
On The Run
You registered. You trained. Now it’s the night before the race, and you’re nervous—it’s natural! During the days leading up to the race, take a little break from running or cut back on your mileage. This practice is known as tapering, and it helps your legs feel fresh and ready to go on race day. There are a few race-day basics to follow, though you will want to double-check the details of your race on the event’s website. Each race is different in its rules and requirements, so you will want to know if, say, your race allows you to wear headphones while running or if packet pickup must be done the day before. Some general guidelines for everyone to follow include:
Start slower than you think is necessaryThere’s a surge of adrenaline that comes with the excitement of race day, which can cause you to run the first few miles much faster than you anticipated. It leaves you struggling on the back end as your muscles burn all the glycogen, or converted carbohydrates, that have been stored in your muscles for fuel. Try to maintain a steady pace, running what’s known as even splits, the amount of time it takes you to run each mile.
During a marathon, Falk says, the 18- to 20-mile mark is where he often struggles. “Your body is saying, ‘why the hell are you doing this?’ But you have to keep going,” he says. “You come up with a million reasons why you should quit, but at the end of the day, you keep running and you keeping pushing and you keep going for only one reason: to finish.”
Walk when you need to walkThere’s absolutely no shame in taking walk breaks during a race. Even the president of the Annapolis Striders does it. “I found that 5 to 1s work for me,” says Coale, referring to five minutes of running alternated with one minute of walking. “It’s all about whatever gets you to the finish line,” DeKornfeld adds.
Stay fueled & hydratedShorter races such as 5Ks will have at least one to two water stations that will quench your thirst during the 3-mile trek, but longer races will probably have not only water tables but also hydration stations with sports drinks and some sort of fuel, like a sports gel or beans that provide a good dose of carbohydrates for your muscles.“My big savior is salt pills,” explains Tammy Sweeney, a former Kent Island resident who does marketing and public relations for Annapolis-based Purple Cherry Architects. “Anytime I’m doing a half-marathon, I’ll take a salt tablet a half an hour before the race and then once again every hour.” This strategy, which was okay-ed by her doctor, who is an Ironman competitor, helps Sweeney retain water and electrolytes that are lost via sweat. “I forgot to do it once and suffered so much with headaches,” she says, but she warns that the salt starts coming out of your pores, so you’ll see a white residue on your skin.
April's Half-Marathon Training Plan
If you can successfully run or run/walk a 5K (3.1 miles), you can train for a half-marathon. This 16-week training plan, which started in the January issue of What’s Up? Annapolis/Eastern Shore and wraps up here, is easy to follow and provides alternating days of running, rest, and cross-training exercises, including:
Strength: 20 to 30 minutes of resistance training, such as bodyweight exercises, weight machine exercises or free weights, such as dumbbells or resistance bands.
Cross: 30 minutes of cross-training such as walking, swimming, elliptical, or cycling. Stretch: At least 15 minutes of flexibility exercises.
Upcoming Local Races
April 2019
4/27Dash 4 Dignity 5K, Crownsville
May 2019
5/4Crushin’ the Cross Island Trail 5K, 10K & 1-Mile Fun Run, Chester
5/5Cherry Pit 10-Mile Race, Edgewater (Annapolis Striders)
5/5Cinco de Miler 5-Mile Trail Race, Stevensville
5/11DES Gator Gallop 5K & 1-Mile Run, Davidsonville (Davidsonville Athletic Association)
5/18St. Michaels Running Festival Half-Marathon & 5K, St. Michaels
5/25Tea Party Distance Classic& Run for Radcliffe 10-Mile& 5K, Chestertown
June 2019
6/8Crofton Kiwanis & Team Surlis 10K Challenge & 5K Run, Crofton
6/11Five Fifty Fifty Run/Walk for Mental Health, Annapolis
6/15We Salute Memorial Half-Marathon & 10K, Annapolis(Anne Arundel Striders)
6/16Dawson’s Father’s Day 10K, Severna Park (Annapolis Striders)
July 2019
7/13Women’s Distance Festival/Run After the Women 5K, Annapolis (Annapolis Striders)
7/28Anchor Run 5K & 1-Mile Run, Odenton (Anne Arundel Striders)
August 2019
8/4Dog Days 8K Cross-Country Run, Arnold (Annapolis Striders)
8/25Annapolis 10-Mile Run, Annapolis (Annapolis Striders)
September 2019
9/11Maryland City Volunteer Fire Department Fourth Annual 9/11 5K, Laurel
October 2019
10/6Metric Marathon, Harwood(Annapolis Striders)
10/12FallFest Run for Character 5K, Rock Hall
November 2019
11/2Downs Park 5-Miler, Pasadena (Annapolis Striders)
11/9Rosaryville Veteran’s Day50K, Upper Marlboro(Annapolis Striders)
11/10Annapolis Running Classic Half-Marathon & 10K, Annapolis
11/22Lights on the Bay 5K & Fun Run, Annapolis (Annapolis Striders)
11/24Cold Turkey 10K, Odenton(Annapolis Striders)
December 2019
12/8Anniversary Run 15K, Annapolis (Annapolis Striders)
The Finish Line
Crossing the finish line of your first race, no matter what the distance, might be one of the most exhilarating feelings you’ve ever experienced—and you might even get a medal to hang around your neck, which you should feel free to wear for the rest of the day (and accept all the accolades that random passers-by give you!)
“When you’re done, you never regret it,” DeKornfeld says. “You never say, ‘Oh, I wish I hadn’t,’ but the reverse happens all the time.”
Where do you go from here? If you’re hobbling just a bit and need a little break, that’s okay—but don’t let it extend from days to weeks to a month, essentially dissolving the stamina and strength you’ve built. Let your body recover for three to four days and then get back into it, perhaps even registering for another race right away.
“It’s a goal-oriented thing,” Myers says. “Prepare for that race. Do that race. Prepare for the next race, do that race. It gives me something to shoot for.”
In Their Words
The Details Behind the Races
Tom DeKornfeld
Retired Naval Officer; Annapolis Striders Past President
“I just ran the races. I never thought that there was someone who put out the mile markers or put out the water—it was just there. But, then, when you get hurt and you can’t run the race, you still want to be involved. So, you think, maybe I’ll help with a water stop, and your eyes open as to how much is happening behind the scenes. You start to think, maybe I should do something other than just be a beneficiary of it.”
Beating Personal Expectations
Casey Shea Jolicoeur
Business Administration Manager, Optotraffic
“In 2016, I ran the Ocean City Island 2 Island Half-Marathon, but I wasn’t expecting to do that well. Everyone around me looked so serious and experienced while they were warming up, and I was just there because my friends were doing it. But then I started running. I kept passing people. There was one other runner who had a coach with her on the route, and when I passed her, I realized I was doing better than I thought. Near the end, when I thought I couldn’t make it, I thought about how I had passed the girl with the coach, and I didn’t even have one—and that gave me the drive to cross the finish line and place second in the women’s division. It felt amazing to cross that finish line.”
Ultramarathons
Dan Falk
Project Manager, National Archives and Records Administration
“I’ve done more than 40 marathons. At first, I thought, why would you ever run more than a marathon? It’s long enough; more than that seems crazy. But there’s a different attitude—you walk hills, you take it easier. For me, it’s like a day in the woods. Do you know what you get for finishing an ultramarathon? A pat on the back.”
Stop Comparing Yourself to Other Runners
Bob Hackl
Facility Management, Goddard Space Flight Center; Kent Island Running Group President
“We live in a society where we want results now. You will see results, but it takes time and it takes persistence. The big thing that I hear from new runners is, ‘I’m not fast.’ Don’t worry about being fast. The fact that you’re here is a big accomplishment. When you start overdoing it, you start to lose the fun, you get injured, and now you’ve just ruined it.”
Camaraderie on the Road
Eva Coale
Accountant; Annapolis Striders President
“I found a flyer for the Annapolis Striders’ 5K program, so I showed up. There were tons of people
there, but I found the people that ran the same pace as me. This kept me motivated to keep coming back and keep running. I found that the camaraderie was a stress-reliever for me, and if I had a bad day at work, I’m running a lot faster. It’s cheaper than a therapist, for sure. This past weekend, I sent out a message about going for a run in the morning. If I hadn’t posted it, I would have stayed in bed—it was chilly—but another person showed up to run with me. Going to training groups, meeting people, making friends really keeps you motivated and accountable.”
The 2013 Boston Marathon Bombing
Tammy Sweeney
Marketing & Business Development Manager, Purple Cherry Architects
“My very first Boston Marathon was the year of the bombing in 2013. I had finished either 30 or 40 minutes before the bomb went off—I had a PR that day—and was two blocks away, picking up our car. I hear the blast and saw the smoke. It became another race. When you’re done with the marathon, your legs are stiff, you’re cold, you’re hungry—but I knew something really bad was happening, even before people were running and screaming. I was just racing away from the bombs. My husband and I got separated, and cell phones didn’t work, but somehow we found each other and got home safely. I ended up going back and doing the marathon again the following year, and it was the most amazing, patriotic race ever. When they say ‘Boston strong,’ it’s no joke.”
Running & Aging
Will Meyers
Principal, South River High School
“When you go to the doctor and they tell you you’re in the top 1 percent of the people they see at your age, you think wow, ‘I must be doing something right here.’ Things break down, but I think I’ve been much healthier because of running, and my recovery from any problems has been easier. Your brain thinks about what you used to be able to do, but you come to accept that. When your chronology catches up with your mentality, that’s when you feel old. I don’t feel old.”
