RUN 717’s Favorite Local Races

Photo by Malik Skydsgaard on Unsplash

Call us biased, but we think there are a lot of reasons to love living and running in the 717 area. York, Lancaster, and surrounding communities have a lot to offer runners, including some really great races. Whether you’re looking to try trail racing for the first time, break 2-hours in the half-marathon, or quality for Boston, the 717 area has you covered.

We’ve compiled a list of our favorite road and trail races in Lancaster County, York County, and beyond. Races made this list because they either offer a unique racing opportunity or location, are incredibly well organized, or offer awesome pre- and post-race amenities. Some made the list because you can’t call yourself a 717 runner until you’ve completed them.

Whatever your reason for racing, this list gets you started toward your goal.

January Road & Trail Races

Frozen Foot Race #1 (of 3)

Usually taking place in mid-January, the first race of the Frozen Foot series helps kick off the new year and bust some racing rust. The event offers a 5k and 10k (double loop on the 5k course) and is run by Applied Race Management. If you don’t stay for the chicken noodle soup at the end you’re doing it wrong.

The Frozen Snot Trail Race

This event is not for the faint of heart. The 8.3 and 13.5-mile courses challenge runners (a term we use loosely here) of all abilities. The short-course option hands out over 3,000 feet of elevation, while the long-course option nearly doubles it, coming in at 5,800 feet. Not to mention the technical terrain, freezing temperature, and ice. Proceed with caution.

February Road & Trail Races

Frozen Foot Race #2 (of 3)

Usually taking place in mid-February, the second race of the Frozen Foot series builds on the first if you’re racing the whole series. The event offers a 5k and 10k (double loop on the 5k course) and is run by Applied Race Management. If you don’t stay for the chicken noodle soup at the end you’re doing it wrong.

Squirrelly Tail Twail Wun

A winter trail race with a creek crossing? Sign us up. The 13-mile race is hosted at Gifford Pinchot State Park and offers a semi-flat course with short runnable climbs. Remember February weather can change semi-easy trail conditions into challenging ankle-deep mud. We also love this race because it’s affordable and a great way to test out winter racing!

March Road & Trail Races

Naked Bavarian Trail Race

Don’t let the name scare you. This race is the 20/40 mile option of the series, named to indicate its “no-frills” style finisher perks. Looping around Blue Marsh Lake, this course is runnable and a great first-ultra for runners. See December and April for the other two races in the series.

Frozen Foot Race #3 (of 3)

Usually taking place in mid-March, the second race of the Frozen Foot series builds on the first if you’re racing the whole series. The event offers a 5k and 10k (double loop on the 5k course) and is run by Applied Race Management. If you don’t stay for the chicken noodle soup at the end you’re doing it wrong.

Run4Luck

Organized by the Junior League of Lancaster, this 4-mile run is fun, festive, and competitive. The School Lane Hills neighborhood where this race takes place offers gently rolling hills and great crowd support. Wear your green and enjoy a festive, fast 4 miler.

Garden Spot Village Half & 10k Race

One of the un-official “Amish County Races,” this half marathon has been a bucket list race of runners for more than a decade. And for good reason. The course weaves through bucolic farmland and past one-room schoolhouses. Many aid stations are staffed by local Amish families, and the post-race amenities are second to none. The course is rolling but, after a redesign in 2018, is less hilly than in previous years. Complete this race and the fall Bird-in-Hand half and be eligible for the coveted “Road Apple” award.

Chambersburg Half Marathon

On a lollipop course, runners are treated to scenic backroads outside of downtown Chambersburg. Rolling hills and spring chill keep runners honest about their spring fitness. This course is open to traffic, so be prepared to share the road. Prize money is awarded to the top three finishers overall (male and female) and the top three masters runners (male and female).

April Road & Trail Races

Capital 10-miler

Typically held on the first Saturday in April, this 10-mile race starts and finished on City Island, and takes runners across several Susquehanna River bridges, down Riverfront Park and onto the Capital Area Greenbelt. If the fast, flat course isn’t enough to entice you, perhaps the race’s philanthropic nature will–the race benefits local art’s based non-profits.

Naked Prussian Trail Race

The final race in the “Naked” series organized by Uberendurancesports. Choose between 26.2 miles and 50 miles of trail running at Blue Marsh Lake. Runners can expect well-stocked aid stations and friendly volunteers. And probably a little mud.

Buck Ridge Burn Trail Race

A spring trail running rite of passage. This 13-mile course in Michaux State Forest offers everything great about Pennsylvania trail running–climbing, rocks, roots, water crossings, and great views. They also offer a 5k race for those wanting to dip a toe in the water of trail racing.

Race Against Racism

If you’re looking for a community-building 5k race–this is it. Run through historic downtown Lancaster City, this race benefits the work of the YWCA. Run with a team, run solo, meet a neighbor, and cruise through downtown streets in celebration of spring. This is a local favorite race.

May Road & Trail Races

Turkey Hill Country Classic

This late spring racing event is hosted by Manor Township and offers a half marathon, 10k, and 5k. As with most rural races in Lancaster County, this course provides plenty of rolling hills and farm views.

York Marathon & Half Marathon

Both the half marathon and the full marathon offer runners a fast, flat course to reach for a new personal best. The races start in the City of York and head towards the York Heritage Trail. The Heritage trail is packed, crushed stone, a point to make note of during your training.

Conestoga Crusher

Starting and Finishing at Kelly’s Run Nature Preserve, runners get the chance to experience a portion of the Conestoga Trail at this 10k trail race. Runners will be subject to 1,256 feet of vertical elevation–so bring your climbing legs, because the view at the Pinnacle is worth it. Creek crossings, rocks, mud, sore muscles, and feelings of badassery are guaranteed.

Manheim Rock-N-Glow

Ever run a race in the dark? This is your chance. With glow bracelets and necklaces handed out in race packets, runners take off in a blur of neon in this evening race. A flat and fast course through residential neighborhoods and into downtown Manheim, this event is fun for the whole family. Arrive early and stay late to enjoy Manehim’s downtown district on full display.

June Road & Trail Races

Red Rose Run

Hosted by the Visitors Bureau for the City of Lancaster, this 5-mile race is a right of passage among Lancaster County locals. Despite being downtown, the course is far from easy. A net downhill in the first half leaves runners climbing back to the finish line for the second half. If you want to race against the fastest local runners, you can find them at the Red Rose Run.

Smith’s Challenge Trail Race

Looking for a unique way to let dad know you love him this Father’s Day? Challenge him to a footrace at Smith’s Challenge. This race is more than 30 years young and always promises to settle rivalries. Choose from a 5-mile race or a 10-mile race (running the same course twice) around Lancaster County Central Park and through the Conestoga River.

July Road & Trail Races

Ephrata Firecracker 5 Miler

This patriotic race is a favorite among locals. Runners can expect a deep field of local fasties and a lot of local participation from stroller-bound toddlers to grandparents. Modest price money is offered to first and second place in the overall male and female categories, $100 & $50, respectively. And $50 is offered to overall male and female masters winners. An undisclosed award is also given to the “best patriotic costume.”

Shoe House 5 Miler

What happened to the woman who lived in a shoe? She ran away from her problems. And you can too! The Shoe House 5 miler loops runners past The Haines Shoe House, a well-known tourist attraction in York County. Don’t miss this one-of-a-kind race.

August Road & Trail Races

Rail Trail 10-Miler

This point-to-point race, nearly entirely on the York Heritage Trail, takes runners on a one-way journey along the scenic York Heritage Trail. After the race, enjoy the “11th Mile” celebration with post-race food and drinks. Limited space is available on a bus back to the start line after the post-race celebration.

September Road & Trail Races

Bird-in-Hand Half Marathon

A sister race to the Garden Spot Village Half, this fall race offers a unique view into old-world Amish customs and communities. Runners should be prepared for warm temperatures, rolling hills, and the best-darn baked goods in the county. If you’ve already run Garden Spot Half this year, completing this race will earn you a “Road Apple” award.

Sasquatch Preservation 5k & 10k

A trail race… on a farm? Yes. The Sasquatch is a mix of cross-country terrain and single-track, taking runners across varied terrain and elevation on a preserved farm, and through woods, meadows and streams. Runners be warned, the 10K has some steep climbs, including over the historic Howard Tunnel/Rail Trail.

Conestoga Trail Run

Just like the website says, it’s “Ten tough miles.” The Conestoga Trail is Lancaster’s proving ground for tough trail runners. Boasting steep climbs, technical descents, rocks, roots, and creek crossings galore, the Conestoga tests the limits of even the strongest runners. You’ve been warned. Are you up to the challenge?

White Rose 5 Miler

A race organized BY runners, FOR runners. A staple event of the York Road Runners, this race starts and finishes downtown, with just a short piece on the York Heritage Trail. A fun and fast course, this race is a great way to add some speedwork during fall marathon training or a way to meet runners in your community.

October Road & Trail Races

Hartz PT Fall Blast

You might think Hartz prepares their clients for this race all year by the starting lineup. This community-focused 5k brings the competitive heat in a friendly competition. The course runs through residential neighborhoods and on a paved walking path to offer a flat, fast race. After the race, explore Lititz–one of the coolest small towns in the US.

Strasburg Half Marathon

This first-year race offers the only distance race in Strasburg, PA. Enjoy historic downtown Strasburg and its surrounding farmland during a time when the leaves, and the crops, are changing. Runners can expect rolling hills, farmers at work, and plenty of fun at the post-race celebration.

November Road & Trail Races

Millersville Turkey Trot

Billed as the oldest race in Lancaster, this 5k is surely a staple of most runners’ holiday traditions. Whether you’re looking to participate in a friendly, competitive 5k, or you want to work up an appetite for later in the day, this local Turkey Trot is your destination.

December Road & Trail Races

Manheim Township XC Ugly Sweater Run

Ugly sweaters, running, and holiday cookies? Sign us up. This 5k course is almost entirely on grass or dirt–a true cross-country experience! Plus, overall and age group winners earn plates of homemade cookies. It’s a Christmas miracle!

Christmas Cash Dash

Need a little extra holiday spending money? The Chambersburg Cash Dash could have your back. Runners choose their own bib, each one contains a special scratch-off area that reveals a possible dollar amount ranging from $100 to $1,000 each. More than $4,000 is eligible to be won just from finishing the race–no matter your time.

Naked Nick

The first race of the “naked” series. Runners are expected to arrive clothed, the “naked” is in reference to this no-frills race that doesn’t offer finisher medals, participant shirts, or the like. This race, and its counterparts, offer a low-cost entry fee and the chance to push yourself to a new personal best over a runable course.

Did we miss your favorite 717 area race? Send us a note, including the race name, typical date, and what makes it a great race. If we agree, we’ll add it to the list!

If you’re ready to sign up for a goal race and want help getting to the start line prepared, RUN 717 Coaching can help. Our custom online coaching or training plans will let you safely work towards your goals, give you insight into your training, and connect you with a network of peers and experts. Contact us today for a free consultation.

Achieving running goals takes more than motivation

Header photo by Kristian Egelund on Unsplash

Written by Laura M. Brenner

February can be a make or break month for people who made new year’s resolutions. We are six weeks into the new year, and excitement for your new goal may be waning. Cold mornings and windy conditions may make you question your well-intended goal. As a result, you’re considering backing off of it, postponing it, or tossing it in the trash can.

Sports psychology consultant, Shannan Mulcahy, finds this an all-too-common conversation she has with her athlete clients. “We need to shift our expectation of how motivated we will be every day and normalize that motivation won’t be there all the time,” Mulcahy said. “It doesn’t mean you don’t love running or don’t want to achieve your goals.”

Running motivation highs and lows

Runners don’t need an expert to know that motivation isn’t guaranteed. It can come and go based on several factors, including squishy ones like our mood. The good news our experts can give us is that it’s ok not to be motivated all the time.

Mulcahy explains that many athletes think they should be motivated all the time, every day. This thinking may stem from youth sports or social media–but it can be easy to assume others are always running motivated, right? Maybe not.

Running motivation is helpful, but it’s not necessary every day. Runners can look internally for other ways to get themselves out the door for their run or workout. Mulcahy offers a few suggestions for runners struggling with low running motivation.

Find your “why” for your running goals

When runners can link each run or workout with a higher purpose, it can help make getting out the door easier. For example, runners with spring races on their calendar may find it easier to identify the purpose of their daily runs. But if you have a far-off fall race you’re focusing on, you may need to connect your runs this week with the impact it will have on your long-term goal.

Not every runner enjoys racing. Many runners enjoy logging miles as a way to de-stress from work or home life. For others, it’s a way to find a social network, lose weight, or keep up with their kids or grandkids. “If you can’t think of a purpose, it becomes harder to get started,” said Mulcahy. “Uncover the why of your training right now.”

Create a running motivation toolbox

Athletes can create a mental and physical health toolbox to pull from when running motivation is waning. Mulcahy suggests a variety of tools to get you through. One of her favorite tools is a training journal. She encourages her athletes to be sure to include a space to track their moods, not just their miles.

We know exercise boosts endorphins and makes us feel better, so something as simple as sitting outside or going for a walk can be tools in your box. Some of us can get in our miles without being cold if we have access to a treadmill. But, if going outside is your only option, Mulcahy suggests laying out the right clothes for the conditions in advance to make you feel prepared. “You can’t rationalize with that part of your brain, so you need to have a plan in advance,” explains Mulcahy.

Skipping your run one day a week won’t decrease your fitness as much as you think, and it may improve your outlook on running and your mental wellbeing. Or, as Mulcahy put it, “happy runners go faster.”

Recognize burnout versus low motivation

Now that we know motivation can naturally come and go, it’s important to look at something linked to long-term low motivation–burnout. We hear this term used a lot with professional athletes, but all levels of athletes can struggle with burnout. “If you’ve had a whole month of the ‘I don’t want to do this’ feeling, you may need to take a step back and consider time away from the sport,” suggest Mulcahy.

A feeling of burnout is related to an individual’s perception and stress levels. When stress, including work, life, and fitness, is running high, it could lead to burnout—making it unique to every athlete and not a one-size-fits-all diagnosis. “Burnout is also influenced by what we perceive we are capable of doing,” Mulcahy said. “In that way, burnout is very person-specific.”

It’s best to take some time off or cut back when you feel the early stages of burnout creeping in. Additionally, Mulcahy stresses the mind-body relationship when recognizing burnout–it’s not just what your body can handle but also what your mind can handle. “Your body will adjust to an intensive workout schedule over time,” reassures Mulcahy. “But your perception of what you are capable of has to change too.”

Build successful habits in running

Another way to fight the winter blahs is by creating successful habits. Mulcahy advocates for discipline over motivation as a way to keep yourself accountable. By creating a habit of running or working out, you don’t wake up thinking, ‘do I want to run today?’ It’s just a given.

Forming a habit of going for a run or working out lowers the resistance to starting the run. Mulcahy suggests James Clear’s book Atomic Habits for anyone struggling with low motivation. “There are lots of things we do every day by habit,” Mulcahy said. “Brushing your teeth is a common example.”

The idea of “habit stacking” is helpful when trying to create new habits. Mulcahy explained it as adding a new habit to an old habit. For example, in the brushing your teeth example, you could add a vitamin regime to your habit by placing the vitamins next to your toothbrush. “Lowering the resistance barrier is important to finding actionable ways to build a habit,” Mulcahy said.

Knowing that many athletes–at every level of sport–struggle with low motivation at some point can feel reassuring. Be gentle with yourself. Choose to acknowledge the moments of low motivation, why you’re experiencing them, and find ways to work through them. The way we talk ourselves through these moments reflects in later performances.

If you’re struggling with low motivation or accountability toward your goal, RUN 717 Coaching can help. Our custom online coaching or training plans will let you safely work towards your goals, give you insight into your training, and connect you with a network of peers and experts. Contact us today for a free consultation.

—

Shannon Mulcahy, owner of Mulcahy Performance

Mulcahy Performance works with athletes and coaches of all ages and abilities to help them with their performance. She specializes in anything related to the mindset about performance, including confidence, self-talk, pre- and post-race nerves, training consistency, and training for personal records.

“I truly am a believer that sport is something that should enhance people’s lives,” says Mulcahy. “That means we should enjoy it. When we can push ourselves and enjoy it and have a mindset that lets us get the most out of ourselves, that keeps it fun and helps you live a happier, healthier life.”

For more information, visit Shannon’s website: www.mulcahyperformance.com

How to Fall in Love with Running

Happy Valentine’s Day! Do you love to run? How to fall in love with running

Happy Valentine’s Day! Do you love to run? I do! Well, I love running most of the time. It’s easy to love it and be motivated when you are running well and the weather is ideal. I don’t love it so much if I am struggling on a cold, windy day.

Most runners want to love every minute of every run, but we all know that just doesn’t happen. Aches and pains, injuries, weather, negative self talk are just a few hurdles we runners have to overcome. Most runners have a love-hate relationship with running. How can we love it more?

Are you familiar with the Five Love Languages? This concept defines five different ways of expressing and receiving love: words of affirmation, quality time, receiving gifts, acts of service, and physical touch. This idea was orginally meant for relationships, but we can use it to help us with our running relationship. Here are five ideas on how to fall in love with running.

Words of Affirmation- Words of affirmation are positive words and phrases used to uplift or encourage someone (by the way, that someone can be yourself!). This might sound obvious, but it’s difficult to love something if we continuously complain about it. Just like we can practice running hills, or running longer, we can practice positivity. When you notice yourself having negative thoughts during a run, I challenge you to replace those thoughts with positive ones. Try to find five things that make you smile.

I went for a run this past weekend during a light snowfall with a good friend. It was the perfect kind of snow – it covered the trees creating a perfect winter wonderland. The miles flew by because we were admiring the beautiful landscape.

Quality Time- Quality time is when you set distractions aside and give someone your undivided attention. Fostering any relationship requires time, and so does running. If you expect to love running but you run infrequently or inconsistently, it’s going to be difficult to love it. You do need to take the time and prioritize running. This does not mean you have to run every day, but you should run a few times a week.

Work, family, and other commitments can make it difficult to run consistently. Our most successful athletes at RUN717 make running a priority by following a personalized training plan. Figure out how many times a week you can run, then commit to it! Having a training plan improves your chances for success. The coaches at RUN717 can help you fall in love with running.

Receiving Gifts- Runners are known for loving shoes, gear, and outfits. There’s nothing wrong with treating yourself to new pair of shoes and we all know if we look good we feel good! A gift can also memorialize a moment, experience, or feeling. We’ve all seen the Boston Marathon jackets and team racing singlets. I feel special when I wear my racing singlet.

Nothing motivates me more than a new pair of shoes! These are my latest shoes – just a basic trainer, the Brooks Ghost. I love getting new running shoes.

Acts of Service- An act of service is when someone does something thoughtful for you. Although no one can go out for a run for you, we can use service acts to help us love it more. We all get something different from running – improved physical health, quality time with friends, and a way to deal with mental stress. Have you ever considered giving back to running? One way to give back is to volunteer at a race. It’s hard not to love running if you’ve ever witnessed the final miles of a marathon. Another option is to pick up trash during your run.

Doing something for someone else can lift your spirits. Take the focus off yourself and get involved in the running community.

Physical Touch- Want to show yourself love? Love your body. Running is a physical activity and runners are notorious for abusing themselves. It’s hard to love running if you are too sore to enjoy it. When RUN717 interviews new athletes, runners are excited to share their weekly mileage, their long run distance, and paces. Too often when we ask about recovery, the runners go silent. Epsom salt baths. foam rolling, self massage, professional massages, active and dynamic stretching, recovery salves are some options to aid in your recovery.

Stress + rest = growth. When you run, you put physical stress on your body. I have to admit, I am lazy. I do NOT do everything I should do, especially when it comes to recovery but I have improved especially as I have increased my weekly mileage. You do NOT have to be perfect – remember, progress not perfection. Try to incorporate some sort of recovery into your training – something is better than nothing! Read here for more about recovery.

Want to fall in love with running? The decision to love is an action so take action today. If you can increase your enjoyment, you can learn to fall in love with running. Because if you aren’t having fun, why are you doing it?

How Long Would You Chase A Marathon Goal?

Photo by Clay Shaw.

RUN717 Athlete Story: Jay McMillan

For life-long runner Jay McMillan, the answer is “for as long as it takes.” And in his case, it was three years. Jay ran his first marathon at age 41. Since then, he’s shaved 37 minutes off of his marathon personal best, currently a 2:57. He’s out to prove to people that anything is possible.

“A lot of people think they have limits because of their age,” Jay said. “I want to show people that you can get faster as you age. I’m 49 and running better than when I was in high school.”

A Return to Running, and the Marathon

Though Jay ran in High School, he didn’t run again as an adult until a former cross country teammate challenged him to a half marathon in 2012. Jay described the experience as “miserable for both of us.” Yet, at breakfast after the race, the duo agreed to run a marathon the next year–the 2013 Harrisburg Marathon.

During their training for Harrisburg, the duo didn’t have a formal plan. Instead, they logged miles and weekly long runs and made it to race day, expecting to finish within their Boston Marathon qualifying time of 3 hours and 15 minutes. After one mile with the pace group, the two took off and ran their own pace until mile 16 or 17. Then, the wheels came off. Jay walked much of the last 10 miles.

After some time and a little friendly heckling via Facebook from several former High School cross country teammates, Jay decided to give the marathon another go. In 2017, Jay ran the Rehobeth Beach Seashore Marathon in 3:15. A time good enough to qualify him for the 2018 Boston Marathon. He could now check that goal off of his list. But, immediately, another loftier goal took its place. Sub-3 hours. This time, he recruited some help.

Working Towards His Marathon Goal

Jay became a RUN717 athlete shortly after his run at Boston 2018. Which is to say, around the time he began eyeing a sub-3 hour marathon attempt.

“The first thing Brenda did when she coached me, she told me I had to slow down,” Jay said. “She even gave me an ultimatum if I didn’t slow down. At first, I was frustrated. But after a couple of weeks, I felt better.”

Over the next two years, Jay attempted a sub-3 hour finish at three marathons, missing the mark at each one. “Every time I would try for a sub-3, I would feel confident, over-run the first half, and blow up,” Jay recalled. “Marathoning is a once-and-done risk–I don’t get a chance for a do-over for another 6 or 12 months. Each time I failed, I felt like crap for weeks. The marathon was a mental struggle.”

After a third attempted sub-3 at the 2021 Boston Marathon–held in September instead of its usual timing in April–Jay was crushed. The Boston Marathon course had vexed him for several years, and the warm day did him in again. He crossed the finish line in just over 3 hours, good enough to re-qualify for Boston in 2022, but not fast enough for his personal marathon goal.

Fully prepared to sulk off his failed attempt, he ignored a message from a running friend inviting him to join his group of Philadelphia Marathon-bound runners and try again. After a conversation with Coach Brenda and a few good runs, Jay changed his mind two weeks later. Five weeks after running Boston Marathon, he would toe the line in Philadelphia. Jay agreed to join his friends at 3-hour-pace until mile 20. He would decide then if he would drop out or finish the race.

A Surprise Marathon Attempt in Philadelphia

From the first mile, Philly felt different for Jay. “The pressure to qualify for Boston was off. I was running just to see what he could do,” he explained.

Jay had a pace list on his wrist, giving him mile splits specifically to finishing the Philadelphia Marathon in 3-hours. The group agreed to follow it until mile 20, after which everyone was on their own. Unfortunately, that plan disintegrated in the first mile. As their watched clicked through the miles, the trio–running ahead of their intended goa–tried to slow back to their calculated pace. But their paces kept steady as the trio of friends laughed together and enjoyed themselves.

When the group hit mile 20–the agreed-upon “every man for himself” point, Jay’s two friends took off to finish their own races. Now running alone, Jay’s mind began to get the better of him. He didn’t think he could keep his pace through to the finish. He does the math in his head–he needs a 7:10 average mile pace to stay under 3 hours. His watch clicks to the next mile–6:43. Beep, another mile–6:28. Every final mile was sub 6:50 pace, on track for a 3-hour marathon.

One mile from the finish, Jay suffered an asthma attack. Gasping for breath, Jay saw his wife and daughter in the crowd, both cheering for him and running with him from the sidewalk. Jay motioned to his face, trying to explain his discomfort. Finally, coach Brenda’s voice cut through the noise of the spectators; “lift your head,” she shouted. He listened, and moments later, Jay crossed the finish line of the Philadelphia Marathon at 2 hours 57 minutes and 43 seconds.

Jay, and two running friends, smile after a Philadelphia Marathon well run by all.

Lessons Learned In Training for A Marathon

“I tend to run better when I’m helping someone else,” said Jay. “That’s why Philly helped me; I was there to help these other two guys with their race.” Jay enjoys joining someone’s workout–someone who is just a little bit faster than he is–to help them pace and push himself in the process.” Learning this about Jay, Brenda helped him modify his training schedule to fit in the runs he did during someone else’s workout.

Similarly, Jay credits finding other people to run with as essential for his marathon training. “If you can find someone, or a few people, willing to spend two to three hours with you while you’re running, it makes it a lot easier,” Jay explains. “My friend Tami doesn’t run, but she would show up on her bike and ride alongside me for 3 hours. It helps keep my mind occupied and forget about the negative voices in my head.”

Jay also learned two other simple rules to improving endurance and staving off injury: strength training and slowing down. “Those two things were the hardest for me to accept, but they’ve helped me the most,” admits Jay. “For three years, I’ve been getting faster. My 5k time now very close to what it was in high school.”

If you have a marathon goal you want to achieve, RUN717 Coaching can help. Our customized training plans and athlete-centered coaching will help you train smart and run fast. Contact us today to learn more about our services and how we can help you achieve your marathon goal.