Running Blog - RUN717

How to Pick a Marathon

Are you overwhelmed with choosing a marathon? It’s no wonder because there are over 800 marathons in the US alone, according to Running in the USA. How do you go about choosing the right race for you? Here are some things to consider:

WHEN: Narrow down your race date first. If you can’t pick a date, at least narrow the timing down. Take into account your family schedule, work commitments and holidays. I find it easier to search for race options once I’ve picked my marathon month. Also, consider your training schedule – you may not want to run a September marathon if you have to run huge mileage in the August heat and humidity.

COURSE: Terrain, elevation and elevation change are also important factors to consider. Know your running strengths, and decide on a race that is good for these strengths. Some courses are pancake-flat, like the Chicago Marathon, and advertised as super fast. Other courses are net downhill, like Steamtown. Both courses can be fast, but speed isn’t guaranteed. I like marathons with rolling hills. Think also about specific course characteristics – some offer shade and protection from the sun. Many spring marathons along the east coast can be windy, which makes for a challenging race day.

COURSE SUPPORT AND SWAG: All marathons offer support on the course, which can include water and sports drinks, fuel and timing clocks. It’s important to know when these are offered so you can have a fuel plan. Be sure you practice your long runs with the sports drink used on the course. Some races also offer on-course entertainment that can help the miles pass. Besides finisher medals, more races are trying to give runners an entertaining and unique experience. Some races are known for their post-race parties (Rehoboth Beach has a great one!) Most races give shirts and some races offer specific finisher items such as hats or glassware. These runners are showing a spiffy blanket from the Richmond Marathon.

LOCATION: Hometown marathons offer easy logistics and are usually the most affordable. A local race can be easy to plan because you can sleep in your own bed. Reducing stress can help you focus on the race. On the other hand, traveling to a race can be a great way to see different areas.

SIZE: The size of the marathon refers to the number of participants. A larger marathon may offer more on-course support due to the increased resources. Running with tens of thousands of runners offers comradery and can help the miles pass quickly. Depending on your pace, you may find yourself running some miles alone in a smaller race, but smaller races can provide a more intimate experience. Larger marathons are typically found in larger cities, so decide if that’s important. Keep in mind that larger-city races often require you to register early, months ahead of the race.

TECHNICAL: Is the course USATF-certified course? This matters if you’re trying to qualify for the Boston Marathon. Boston-qualifying races will usually advertise this and you can check on Boston’s site.

COST: Races can be expensive, however, they often offer early registration discounts. When considering cost, take into account travel and housing fees. It isn’t worth traveling to an inexpensive race if you have to fly there or if the race is in an expensive city.

NEED MORE HELP? There are a number of websites that can help you narrow down your search. One of my favorites is Marathon Guide. This site allows users to search by date and includes previous results. You can also read comments by other runners who have raced the marathon you are considering. Another excellent website is Find My Marathon. This website includes course profile information and it assigns a score to each marathon that can help you determine your best option for getting a PR or Boston qualification. Another great site is Running in the USA. This site offers an interactive map of upcoming marathons. All three sites are great resources for picking your marathon – whether you are a newbie or seasoned marathoner. But nothing beats talking to other runners!

Are you near the RUN717 area? Check out my list of local marathons here!

LANCASTER JUNCTION RAIL TRAIL

Information about a local rail trail

LOCATION: 99 Champ Blvd, Manheim, PA 17545

Click below for driving directions.

Looking for a new place to run? This rail trail has been on my to-do list because it’s near Spooky Nook. My son has been practicing lacrosse there so I was eager to check it out. The Lancaster Junction Rail Trail is one of the many convenient rail trails we have in our area.

A sign lets you know that you are in the correct place! One of the many features of this rail trail are bathrooms located near the parking.

I love rail trails. I cannot get lost, I enjoy running out and back, and I enjoy the softer surface. This trail is about 2.5 miles one way, so I would not suggest doing all of your long run here. Crushed stone surfaces are not ideal for shorter speed intervals, but they are great for easy runs, recovery days, and the occasional tempo run. Most rail trails have unique features that keep them interesting and they are very user friendly. This rail trail even has a bathroom at the parking area.

Not far into your run you are greeted by sweet-smelling pine trees.

Further along, you have a little creek to enjoy.

Do be careful when running on this rail trail – there are two road crossings. One at Spooky Nook Road, the other at Colebrook Road. Both are well marked.

There is no chance of getting lost – this sign makes the end quite clear!

Do you like running on rail trails? Check out my other blog post about local rail trails: https://run717.com/2019/05/16/enola-low-grade-rail-trail-manor-township/

Where to Buy Running Shoes

Specialty Store, Department store or online???

We can argue whether runners need GPS devices and heart monitors, but few would disagree about the necessity of proper running shoes. The question is: Do we visit a local specialty store, or do we shop at a department/big box retailer, or log online?

My definitive answer – SHOP LOCAL! It benefits the consumer AND the community.

There is a lot of talk about why we should shop local, but what are the benefits?

Relationships. When I go to my local running store, I’m greeted by name. They have a history of what shoes I’ve purchased and when I bought them. They know what type of shoe I should be wearing and if I pronate, supinate, or if I’m a neutral-footed runner. Could you imagine going into a big box retailer and asking a sales clerk if they’d keep track of this information or could make such recommendations based on your running history and goals?
Newbie? If you are new to running, or maybe it is your first visit to a specialty shop, you will be given extra attention. Stores often provide gait analysis and will examine the wear on your current running shoes to determine shoes that would meet your needs.
Testing. Many stores also have a treadmill for you take a test run.
Resource. Most of the salespeople at local running stores are runners. If you have any question related to running, they can find the answer – from where to run, who to run with and other tips.

Buying running shoes from a local specialty shop also benefits the community! Not only do running stores employ your neighbors, but they also support the running community through donations, races, volunteering and running groups.

A few words about department stores: Often, their selections are based with fashion or comfort in mind, not running. Getting the proper shoe and fit is key for injury prevention. It might be tempting to save a few dollars, but you get what you pay for.

I get most of my running shoes at Flying Feet in York, PA. We are blessed to have this store in our community, not only for the products available, but also for the services and knowledge they provide. Click below for driving directions.

Surviving Our Summer (Think SOS – Shorten or Slow Down!)

I love summer running. The increased daylight, clear roads and no worry of ice and snow! I do not have to layer clothes and there is no concern of frostbite. But there is a cost – heat and humidity. We can only remove so much clothing! Fluid loss, dehydration, and heat-related illnesses are a real concern.

Set yourself up for success BEFORE you run.

HYDRATE constantly. This does not mean chug a glass of water right before you run. It means staying hydrated throughout the day. Watch alcohol and caffeine and consider drinking a sports drink with electrolytes.
Have access to water during your run. This means to either carry water or make sure you have access to water on your route. When it is sunny and above 75 degrees, I carry water, even for short runs.
Run early or later in the day. Adapt and adjust your schedule.
I know some people are not a fan but hit the treadmill. Most people use them in the winter to avoid icy roads, but they forget that it can be a safer summer option.
Hit the shade. I know some routes that are mostly shaded and this can make a difference. Many rail trails have large shaded portions.
Hit the trails! I am a road runner, but I have found solace this summer running on the trails. The trees provide protection and relief.

Want to have successful training during these conditions – Remember to SOS – Shorten Or Slow Down! Or perhaps both! What does this mean?

Shorten your run. If you normally run 5 miles in the morning, reduce it to 4 miles. I advise the athletes I coach to think in minutes. If your 5 mile easy run takes you 45 minutes, then run for 45 minutes NOT worrying about the distance covered. This may mean you get in 4.5 miles.

Slow down your run. It is so important especially on easy days to run by effort. Do not be afraid to slow down. Have the confidence in your running to not judge your ability by your pace. My normal easy run pace is around 8:00. The other day I went for a run, and it was 8:40. Give yourself permission to slow down! By the way, I find running on trails helps me to slow down. I know the GPS is not as accurate, and the varied terrain also impacts pace. I find myself able to relax and enjoy my runs on trails, even the hot ones!

What if you have a speed workout? There are times when you need to hit your goal paces. It is fine to adjust workouts as well so you come away feeling successful. There are a number of ways to adjust workouts as well, without slowing down your goal pace. One option is to decrease the number of repetitions. If the workout calls for 6 x 800 meters, adjust it to 4 or 5 repetitions. Another option is to walk the recovery or increase the recovery time. If the 6 x 800 meters had a 2:00 minute rest, consider increasing the time to 3:00 minutes.

Want to learn more? Read this article from Runners Connect: https://runnersconnect.net/dew-point-effect-running/

I use these tables to help advise my athletes in the summer.

Specialty Store, Department store or online???

Remember, SOS! – And although these calculators are helpful, it is more important to listen to your body and learn to run by effort.