Club Running

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ClubRunning WE RUN THE NATION!

Spring/Summer 2013

Running in the Golden Years How to Get Kids Involved in Running MICHELLE MEYER 2013 RRCA National Marathon Champion Kaiser Permanente Napa Valley Marathon

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History of Elite Athlete Development

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Sponsored By

One of the most unexpected running performances in 2012 featured Meb’s victory and new PR at the Houston Trials on January 15, 2012, and his fourth place and fastest American finish at the London Games on August 12, 2012. Meb is an elite runner who always races best under the most difficult conditions. Coached for 18 years by Bob Larson, he finds strength in his ongoing relationships.

Engineered to promote a midfoot strike.

Meb forged a new partnership with the Skechers Performance Division as he was training for the 2011 New York City Marathon. He worked with the footwear company’s design team on the development of Skechers GOrun and leveraged his experience to fine tune the design of Skechers GOrun 2. When I interviewed Meb in November 2011, he told me that after using Skechers GOrun he no longer had to wear orthotic inserts in his shoes — something that amazed him.

Skechers asked Meb to answer a few of our training questions below. Check out what he has to say and make sure you follow the Skechers Performance Division’s advice and give Skechers GOrun 2 a try at your local running store to see how they work for you! Find a dealer near you at: SkechersPerformance.com or roadrunnersports.com.

Traction control.

Responsive feedback.

Meb earned a silver medal at the 2004 Athens games and won the 2009 New York City Marathon.

We caught up with him in early February, while he was training for the 2013 Boston Marathon.

Proprietary lightweight injection-molded midsole

Q: Meb, you’re a top world-class marathoner, but while the vast majority of the runners in most marathons take their running seriously, they’re not serious competitors for the podium or anywhere near it. How should they train?

Minimal heel lift keeps the foot in a nearly neutral position.

MEB: The first thing I’d say would be, “What race are you getting ready for?� That’s what you should train for. That’s the reason for every workout. Now, if you’re running a halfmarathon in a couple of weeks, as part of your preparation for a full marathon, say, two months from now, then your training for the half is part of your

marathon training. Use it (the half) to experiment: for example going out at a hard pace and seeing how long you can keep it up. Or see if you can run exactly even splits for the half, or even go for negative splits. Learn what you can or can’t do. The point is that every workout should have a purpose, even if it’s just to recover from a hard workout the day before. Make a plan for each workout and each race. Then execute your plan.

Q: Any other advice?

6.6 ounces (Men’s size 9) 5.2 ounces (Women’s size 7)

MEB: Find somebody you can train with on a regular basis – it can be an individual or a group. Having a training partner or partners makes it easier to get out the door on those days when you’d really rather not. And one more thing about the marathon.

In the first half of the race, it’s better to be too slow than too fast. That’s a luxury I don’t have; I have to stay with the leaders to have a chance to win the race. But you can – and should – run your own race. The race you’ve planned.

skechersperformance.com Facebook: SkechersPerformance Twitter: @skechersGO

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ClubRunning Spring/Summer 2013

WE RUN THE NATION!

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Bruce Morrison

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Executive Director’s Letter RRCA Members Share RRCA Web Poll

Health & Safety Spotlight How to Get Kids Involved in Running Nitrate Supplementation

Elite Athlete Development: Transforming Potential into Performance

THE BLOOMSDAY ROADRUNNER’S CLUB INVITES YOU TO JOIN US FOR THE

Mark Shearman

18 RRCA Member Spotlight A New Understanding of ‘Competition’ Reminders in the Wake of Boston Meet Hugh Campbell RRCA Members ‘Doing Good’

22 RRCA Program Spotlight

56TH ANNUAL RRCA NATIONAL CONVENTION

Kids Run the Nation Grant Recipients ProRun.com, ProRun Camp Acquired Runner Friendly Communities Designated

26 RRCA Champs Spotlight

Kaiser Permanente Napa Valley Marathon 2013 National Championship Calendar

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Shoe Review

WWW.RRCACONVENTION.ORG

30 RRCA Training Tips Running in the Golden Years

CONTENTS RRCA.org

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Executive Director’s Note

Bruce Morrison

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n behalf of the RRCA board of directors, our staff, our volunteers, and our members, we express our sincerest sympathies to the families affected by the tragic events at the Boston Marathon on April 16, 2013. We applaud the efforts of race organizers, first responders, runners, and everyone who took action to assist the injured.

The bombings at the Boston Marathon sent a shockwave through the entire running community. Many of our readers were either at the event or knew someone running the event. The Saturday Jean Knaack following the tragic events in Boston, I was invited appear on the CBS Morning Show to talk about event security in general terms. I was honored to speak on behalf of our organization and our sport. As I noted on the show, the reality is that many race directors have been aware of this threat since our world changed on September 11, 2001. Event directors plan for disasters, and the response at the marathon in Boston was proof that the event was prepared to respond to the events that day.

The 55th Annual RRCA Convention followed closely behind the 2013 Boston Marathon.

During the Insurance and Risk Management session, our insurance providers reaffirmed our earlier message to members that local race organizers need to look at upcoming events and review their security plans with their organizing team and local law enforcement officers. We encourage race directors to outline how spectators can report suspicious behavior or packages to law enforcement working with the event. We encourage everyone to be vigilant.

As the grassroots organization for runners, clubs, and events, we encourage our members and all runners to keep running and racing in the weeks, months, and years to come. We hope people find strength through adversity. Runners are both mentally and physically tough, and we hope more people show up at the starting line to send a message that fear will not deter what is truly a positive and uplifting activity.

In closing, I would like to take this opportunity to thank the Albuquerque Road Runners for hosting our 55th Annual RRCA Convention. The convention was a great success and a celebration of our sport and the strength of the running community. I hope to see all of our readers in Spokane for the 56th Annual RRCA Convention to be hosted by the Bloomsday Road Runners Club, May 1–4, 2014.

—Jean Knaack On the Cover: MICHELLE MEYER laid claim to the title of 2013 RRCA National Marathon Champion at the Kaiser Permanente Napa Valley Marathon. See story on page 26.

ClubRunning Spring/Summer 2013 www.ClubRunning.net ROAD RUNNERS CLUB OF AMERICA (RRCA) Executive Director Jean Knaack RRCA President David Cotter

SHOOTING STAR MEDIA, INC. Group & Coordinating Editor Christine Johnson, christinej.ssm@gmail.com Designer Alex Larsen Photographers Victor Sailer www.PhotoRun.net www.BigStockPhoto.com www.Brightroom.com www.istockphoto.com Ray Christensen Marcus Grunewalk Courtesy of Lena Hollmann James Knaack Bruce Morrison Tony Reed Mark Shearman Proofreader Red Ink Editorial Services, Madison, WI Pre-Press/Printer W. D. Hoard & Sons Co., Fort Atkinson, WI

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ClubRunning is a complimentary publication made possible by our advertisers and created through a partnership between the Road Runners Club of America (RRCA) and Running Network LLC. You’re a member of your local running club and your local running club is, in turn, a member of the RRCA.

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Shooting Star Media, Inc. and Running Network LLC assume no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher.

Copyright © 2013 by Road Runners Club of America (RRCA) unless otherwise noted. All Rights Reserved.

No part of this publication may be reproduced in any form without prior written permission of the Publisher.

We recommend, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

Let Us Hear From You!

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RRCA.org

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RRCA Members Share

RRCA.org Website Poll Following our last issue of Club Running magazine, in which we featured the article “BREAKING NEWS: Personal Safety – Are You Prepared?” we asked our members if they had ever felt unsafe while alone on a training run. We had our largest online poll participation to date, and it showed us that personal safety while running is a growing concern for runners. A whopping 51% of respondents said they often feel unsafe on a training run. Another 26% have felt unsafe on occasion.

We wanted to learn more from our readers about what makes them feel unsafe while on the run, so we conducted a follow-up survey. It revealed that being hit by a vehicle tops our readers’ list of

concerns, followed by being attacked by someone or something.

To address these safety concerns, the RRCA will engage in a yearlong education campaign funded by a generous donation from the Long May You Run Concert that was held in January in tribute to Karen Dubin, who was hit and killed by an irresponsible driver. Our safety campaign will be an updated version of the RRCA’s RunSmart, RunSafe campaign that was created in the mid-1980s. The campaign will be a nationwide effort to remind runners how to protect themselves from certain dangers while on the run.

Have you ever felt unsafe while on a training run alone?

Total Votes: 1,571

Yes, I often feel unsafe on a training run. 51% (806) Only on a rare occasion. 26% (403) Never, I always feel safe. 23% (360)

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In our last poll, more than 50% of 1500+ people noted they often feel unsafe during a training run. What makes you feel Total Votes: 812 the most unsafe during a training run?

Fear of being hit by a vehicle. 27% (222) Fear of being attacked by someone. 18% (148) Fear of being attacked by an animal. 15% (118) Fear of being verbally harassed by someone. 2% (13) Fear of falling and injuring myself. 8% (63) Fear of getting lost 1% (8) I am fearless when I run and I don’t worry about anything. 28% (231)

Votes

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We invite our readers to participate in the RRCA website polls at www.RRCA.org

Find us on Facebook, Twitter, and YouTube!

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Health & Safety Spotlight

How to Get Kids Involved in Running In the February issue of Runner’s World, editorin-chief David Wiley encouraged the First Lady’s “Let’s Move” efforts to incorporate the message of physical activity for children, especially running. I had the opportunity to have a conversation with David before he drafted that letter. Two things I’m more than happy to talk passionately about is kids and running and the need to get kids running in this country. I encouraged Wiley to reach out to Runner’s World readers to push the national dialog on the benefits of youth running. We applaud his leadership, thank him for recognizing the RRCA, and completely agree with him when he writes, “The fact is that running is the best way for kids to get fit, build healthy habits, set and pursue goals, find self-esteem, make new friends, and change their lives.”

I was happy to be appointed to a committee comprising experts from the National Physical Activity Plan Alliance, the Division of Nutrition, Physical Activity and Obesity at the Centers for Disease Control and Prevention; the Office of DisWhy is it important to get local kids— especially those who live in socioeconomically poor areas—involved with a sport like running?

It’s critical to get all kids involved with the sport of running because running leads to healthier lifestyles, not only in the short term, but the long term as well. The health benefits of running have a lasting impact on kids as they mature. Running is also one of the most cost-effective sports to participate in. No helmets, balls, gloves, or hoops are needed; just a pair of shoes, some open space, and some willingness.

How did Kids Run the Nation evolve into the national effort that it is today?

The RRCA’s first youth running materials were printed in 1986, and were one of the earliest school-based curricula for organized youth running programs. The President’s Council on Fitness gave the RRCA a grant back in the ’80s that helped our organization distribute the materials widely. In 2008, the RRCA updated and rebranded our youth running curriculum as the RRCA: Kids Run the Nation Program®.

Word-of-mouth and speaking out about the importance of reversing the childhood obesity epidemic have really helped the Kids Run the Nation program evolve into the national effort it is today. Making grants to worthy youth running programs and clubs has also allowed us to spread our message among the grassroots, while partnering with organizations like National Geographic Kids, the Healthy Weight Commitment Foundation, and Discovery Kids

RRCA.org

James Knaack

By William Dyson with Jean Knaack

ease Prevention and Health Promotion; and the Office of the President’s Council on Fitness, Sports and Nutrition. Our committee’s goal was to colamong others. The national coalitions have really helped us get the word out nationally about our great turnkey program.

How do you begin to generate interest among young kids who otherwise wouldn’t have much exposure to the sport? Why is that important?

Every child is exposed to the sport of running, because running is the root of just about every sport that kids play. What’s important is to reverse the stigma of running when it’s used as a form of punishment in other sports. When running is used to punish, kids turn off to the thought of running for enjoyment and fitness.

They lose sight of the fact that the running you do in baseball, football, lacrosse, field hockey, and numerous other sports is the same as the running without wearing pads, carrying a stick, or dribbling a ball. We’ve also found that getting into the school environment and getting kids to run for fun during recess, PE, or extended day [program] is an ideal way to introduce them to running as an organized activity.

Make available incentives for effort, and you have the perfect recipe for success.

What are some of the components that make a running club for kids successful?

You have to have consistency and leadership.

The program needs to be held on a regular basis because kids lose interest if the program skips a week here or there. Good leadership can keep a club going for years, because kids have someone to look up to and they’ll continue to follow that leader. Providing achievement in-

laborate in developing enhanced strategies for communicating about the physical activity guidelines and evidence-based approaches for meeting physical activity guidelines including, but not limited to, those identified in the forthcoming “Physical Activity Guidelines Midcourse Review Report.”

Through the course of our committee work, we had the opportunity to review the USDA’s midcourse report on the “Physical Activity Guidelines for Americans” in which the USDA outlines clear evidence that bringing physical activity programs into the school environment is having a positive impact on youth. In its marketing materials, the USDA states that running is a beneficial form of exercise for kids. As a result, the RRCA strongly encourages our Kids Run the Nation program goal: to see an organized youth running program in every grade school in America.

Together, we can make this happen!

—Jean Knaack

centives is also important. Kids have short attention spans in general, so regular and positive reinforcements help them to stay motivated. Something as simple as handing out a sticker after a meeting is a powerful motivational tool.

Do you have suggestions for community leaders in a small town who hope to foster a love of running among local kids in need?

Bring the youth running program to the school, because this is where the kids spend most of their day. Another way to reach youth is to work with extended day programs that provide before- or after-school care for kids; look to your local YMCA, Boys and Girls Clubs, etc. In fact, the USDA has issued a midcourse report, “Physical Activity Guidelines for Americans,” and in it they outline clear evidence that bringing physical activity programs into the school environment positively impacts youth. The Kids Run the Nation program is a perfect fit in the school and extended-day environment, as it is a low-cost, turnkey program.

Our program doesn’t charge royalty fees, it’s gender inclusive, and we outline in our sample budget that a youth running program, organized by a volunteer, shouldn’t cost much more than $25 per participant. Through our grant program, most of the programs we fund are school-based or programs associated with extended-day providers. Another tip is to find the kids who already love to run and have them attract other kids. Children who see their friends continued on next page

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Health & Safety Spotlight doing something and having fun are more likely to become interested in what’s going on and ultimately join in. Many programs we’ve funded also report that they have been able to use the running activities to engage children who don’t seem to connect well socially in other activities.

What are some of the benefits of developing an interest in running at an early age?

The benefits are numerous. Children have

been shown to improve their performance in school when the proper amount of physical activity is allowed. Kids are kids, and they need to be out running around and expending some energy outside the classroom to better perform inside the classroom. Getting kids active again is the key to reversing the childhood obesity crisis the country is facing. And keeping kids active helps to reduce obesity-related health problems now and in the future, such as heart disease, diabetes, and more. Just like any sport,

showing an interest in running can be beneficial socially, as well. Instead of sitting in front of a TV or playing video games alone, kids are out interacting with other kids. They’re being led by coaches and taught a healthy lifestyle activity at an early age. Certainly our goal is that by exposing children to regular running, they will adopt running as a lifelong, healthy habit.

Nitrate Supplementation: Can It Help You Beet Your PR?

By Melvin H. Williams, PhD, FACSM Endurance runners are always looking for effective, safe, and legal ways to improve their race times. Enhanced training methods and loss of excess body fat are two key factors.

Proper nutrition, especially adequate carbohydrate intake during training and for competition, is also effective. Numerous nutrients and other dietary ingredients have been marketed to enhance endurance performance, but only a few, such as caffeine, have been found to be effective. However, recent studies suggest dietary sources of nitrate (NO3) may enhance performance, as well as your health.

What Are Nitrates?

Nitrates are inorganic components found naturally in plants, primarily vegetables. We all consume dietary nitrates daily, the amount depending on the nitrate concentration in vegetables and how much we eat. The accompanying table provides a classification of vegetables based on nitrate content. Other dietary sources of nitrate include varying amounts in drinking water and sodium nitrate used as a preservative in some meat products.

Pharmaceutical preparations of nitrate salts are

also available.

Although the performance-enhancing effects of nitrate supplementation have been studied with use of both nitrate salts (drugs) and vegetable sources, sports scientists generally recommend use of dietary sources only, not drugs. Beetroot is the term used in England for the vegetable we know in the U.S. as the red beet, and beetroot juice as a source of dietary nitrates has been the most commonly studied source.

What Is the Metabolic Function of Dietary Nitrates in Humans?

In nature, as well as in the human body, nitrates are readily converted to nitrites (NO2) and vice versa. One of the metabolic fates of nitrates and nitrites is the formation of the gas nitric oxide (NO), which is an important functional molecule in human physiology. NO may also be produced in the body from the amino acid L-arginine, and possibly other amino acids obtained in the diet or from dietary supplements.

NO serves as a signal transmitter between body cells and may be produced in various

Vegetables According to Nitrate Content Nitrate Content*

Vegetables

Very low (< 20 mg/100 g)

Artichokes, asparagus, garlic, onions, mushrooms, peas, peppers, potatoes, sweet potatoes, tomatoes

Low (20–50 mg/100 g)

Broccoli, carrots, cauliflower, cucumbers, pumpkins, chicory

Middle (50–100 mg/100 g)

Cabbages, dill, turnips, Savoy cabbages

High (100–250 mg/100 g)

Celeriac (celery root), Chinese cabbages, endive, fennel, kohlrabi, leeks, parsley

Very High (> 250 mg/100 g)

Celery, cress, chervil, lettuce, red beetroot, spinach, rucola (arugula)

*Nitrate content in milligrams per 100 grams of fresh weight Source: Santamaria, P. Nitrate in vegetables: toxicity, content, intake and EC regulation. J Sci Food Agric 2006;86:10–7.

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parts of the body, including the blood vessels, heart, skeletal muscles, and other tissues, and it may affect various physiological functions. In particular, NO is a potent vasodilator, but it may also help regulate several skeletal muscle functions, including blood flow and mitochondrial respiration.

What Are the Potential Health Benefits of Nitrates?

As runners, we all recognize the potential health benefits associated with our sport, one such benefit being the reduction of high blood pressure, a major risk factor for coronary artery disease. Interestingly, exercise scientists suggest one possible mechanism underlying this blood pressure–lowering effect is an exercise-induced increased production and activity of NO, which could induce vasodilation and lower blood pressure.

The vasodilative effect of dietary nitrates also could reduce high blood pressure. Several reports suggest the nitrate content of vegetables in the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet may be one of the mechanisms in such diets to lower blood pressure.

What Are the Potential PerformanceEnhancing Effects of Nitrates?

As noted above, scientists suggest exercise training itself increases NO production, and some indicate its potential to increase muscle blood flow may be a major factor in an improvement in endurance exercise performance.

The effects of dietary nitrates to increase muscle blood flow and enhance mitochondrial function could enhance aerobic endurance performance, primarily by providing more oxygen and nutrients to the muscles. Other mechanisms may also be involved. (For more details, see the reviews by Williams listed at the end of this article.) continued on page 12

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Health & Safety Spotlight continued from page 10 Does Research Support the Performance-Enhancing Effect of Nitrate Supplementation?

Although the role of NO as a vasodilator has been studied for years, only within the past several years has research been conducted relative to the performance-enhancing effects of nitrate supplementation, particularly dietary sources of nitrates.

Various substances have been used to increase production of NO in humans, most recently inorganic salts and beetroot juice, the latter being the major focus of this article. Most studies used approximately 300–500 milligrams of nitrate, an amount found in about 500 milliliters of beetroot juice. Studies have involved acute supplementation (a single dose several hours before performance) and chronic supplementation (multiple doses consumed several days before performance). Here are some of the key research findings, primarily from studies using beetroot juice, but several using nitrate salts. The subjects in these studies were well-trained runners or cyclists.

Increase of NO. Numerous studies have shown that dietary nitrate supplementation increases plasma nitrite concentration, a marker for NO. These increases were noted after both acute and chronic supplementation.

Reduced oxygen cost of exercise. One of the most consistent findings is a reduced oxygen cost of exercise, reflecting an increase in oxygen efficiency.

Exercise performance. Most early studies reported enhanced performance in various walking, running, and cycling exercise protocols, including the following:

•Increased run time to exhaustion in a severe-intensity treadmill test •Increased work rate and peak power in a ramp incremental cycle ergometer exercise protocol •Improved performance in two studies involving trained cyclists and a simulated sport competition protocol: a 4-kilometer and 16.1kilometer cycling time trial; and a 10-kilometer cycling time trial following 60 minutes of submaximal cycling Contrarily, more recent studies with trained endurance athletes indicated that nitrate supplementation, either via beetroot juice or nitrate salts, does not enhance endurance performance, at least endurance performance in the following studies.

•Performance in a 5-kilometer running time trial by highly trained national and international-class male junior-elite cross-country skiers engaged in off-season running training •Performance by elite cyclists in a cycling time trial lasting about 18 minutes following a 2-hour cycling task •Performance by well-trained cyclists in a 40-minute maximal cycling test under laboratory conditions •Performance in a 50-mile cycling time trial by elite cyclists. Although the findings were not statistically significant for the entire group, those cyclists whose NO levels increased following supplementation experienced improved performance while those subjects who had no increase in NO levels did not improve performance, suggesting there may be a responder effect.

Should Endurance Athletes Supplement Their Diets with Nitrates?

Andrew M. Jones, an expert in nitrate supplementation research, and his colleagues recommend that athletes may wish to explore the ergogenic potential of nitrate supplementation.

Here are some practical points offered by Jones.

•Athletes wishing to explore the possible performance-enhancing effects of nitrate supplementation are recommended to employ a natural, rather than pharmacological, approach.

Natural vegetable sources of nitrate are also more likely to promote health. There is the possibility that uncontrolled high doses of nitrate salts (drugs) might be harmful to health.

•Supplementation with approximately 300–450 milligrams of nitrate should be sufficient. This dose can be achieved through the consumption of 0.5 liter of beetroot juice or an equivalent high-nitrate foodstuff. One possibility is to make your own juice from red beets.

Use a blender to mix fresh red beets, and dilute with carrot and/or celery juice; modify to your taste. Blended drinks with other nitrate-rich vegetables may contribute rich sources.

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•Plasma nitrite concentration typically peaks within 2–3 hours and remains elevated for a further 6–9 hours before declining toward baseline. Thus, athletes should consume the nitrate 3–9 hours prior to training or competition.

•A daily dose of a high-nitrate supplement is required if plasma nitrite concentration is to remain elevated, but the effects of sustained dietary nitrate supplementation on adaptations to training are unclear.

•The primary ingredient in many dietary sports supplements marketed to increase NO is the amino acid L-arginine, but in general research does not support its ability to increase NO or endurance performance.

Summary Although the available research data suggest nitrate supplementation may enhance endurance exercise performance, not all studies support that hypothesis. Additional research is needed, particularly regarding the issue of responders and nonresponders. Personal exploration of dietary nitrate supplementation is sound advice.

Individual responses may vary, possibly enhancing endurance performance in some and having no effect in others. Some individuals may actually experience adverse effects, such as gastrointestinal distress or an allergic response from excessive beetroot juice.

Selected References Jones, A. Is nitrate the new magic bullit [sic]? Sport Nutrition Conference. Mallorca, 2011.

Jones, AM, Bailey, SJ, Vanhatalo, A. 2012. Dietary nitrate and O₂ consumption during exercise. Medicine and Sport Science 59:29–35.

Williams, Melvin H. 2012. Nitrate supplementation and endurance performance.

Marathon & Beyond 16 (2):114–128.

Williams, Melvin H. http:// static.abbottnutrition.com/cms/easa/media/me l-williams-article-on-nitrates.pdf.

Melvin H. Williams, PhD, FACSM is Eminent Scholar Emeritus in the Department of Human Movement Sciences at Old Dominion University in Norfolk, Virginia. Dr. William’s research for forty years involved the performance-enhancing effects of various substances, including many studies with runners. He has run 125 marathons, including all 37 Marine Corps Marathons, and has won his age group in Boston three times.

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Š2013 Brooks Sports, Inc.

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Mark Shearman

Montreal 1976. Start of the men’s marathon with DON KARDONG (USA, #8) in the center.

Part 1:

By Dave Hunter

This is the first installment of a three-part series entitled “Elite Athlete Development—Transforming Potential into Performance.” The initial segment surveys the history of this country’s bumpy transformation from the pristine Olympic ideal of amateur athletics to the more realistic open racing framework that prevails today.

By many measures, virtually all forms of running—road racing, track & field, cross country, ultra running, etc.—are experiencing a renaissance. Last year, the USA Olympic Team captured 29 track & field medals at the London Olympics.

Recent statistics show that American men and women are increasingly turning to running, and often to racing, in a renewed effort to elevate fitness and life quality. And the running sports of cross country and track & field, to the surprise of many, boast the most U.S. high school participants of any sport. Not since the heady boom days of the ’70s has the sport of running witnessed such elite success while, at the same time, evidenced such broad-based participation.

Growing Pains: Running’s Messy Journey from Amateurism to ‘Shamateurism’ to Open Racing

But for distance running in America, a thorny challenge remains: the further enhancement of the country’s framework for elite athlete development. Few would dispute the notion that the proper development of long-distance runners requires, among other things, a process of maturation that recognizes that most elite athletes reach their performance peak in their late 20s or even early to mid-30s. Remember: Carlos Lopes won the 1984 Olympic marathon at age 37, only to establish a new marathon world record the following year, at age 38. In our country, we have a solid, albeit unspectacular framework for broadbased participation offered primarily by structured high school and college athletic programs. But once a budding distance runner’s interest is piqued, talent is revealed, and potential is cultivated in our scholastically based sports system, the athlete graduates, and the American “framework” for development comes to an abrupt end.

Departure from college often leaves the promising distance runner, perhaps at age 22 and short of reaching his or her full athletic potential,

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to soldier on alone unaided by the type of cultural support available to similar foreign-born distancerunning hopefuls.

How, then, does the United States promote the emergence of an expanded environment of assistance to strengthen, increase, and basically improve the opportunities for the full development of its elite distance running athletes?

To be able to effectively address that challenge, it’s important to understand how the participation in and governance of running has evolved during the recent decades.

Sixty years ago, the world was a different place and the development of domestic distance talent was hardly an issue. European “athletics” was still in a post-war malaise and African nations had not yet become pivotal sports participants on the world stage. The romantic and Athenian notion of amateurism prevailed. For the most part, international amateur athletes competed on a level playing field with no global sector noticeably advantaged by a superior method of elite athlete development.

RRCA.org

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RRCA.org

“We believed that the money should be based upon how you ran and not who you were,” explains Jon Sinclair, current coach and now-retired elite 1980s distance runner, often recognized as the most decorated road racer of his era.

The early ’80s represented a time of historic change in American distance running. Corporate players saw a new and emerging market opportunity and continued to sift money into the sport.

Sensing the emerging economic reality, elite athletes sought valiantly to establish and preserve their rights to compensation. Governing bodies, fearing the loss of influence, often responded im-

pulsively, threatening loss of eligibility not only to runners taking money, but also to innocent event participants who were “contaminated” by participating in the same event with such elite “violators.” It was a messy time as both athletes and oversight organizations struggled to find new guidelines for a sport that was redefining itself.

While the athletes and selected governing bodies of the sport engaged in exchanges that were often bumpy and downright contentious, the Edinburgh, 1986. ANNE AUDAIN (#560, New Zealand) leads LIZ McCOLGAN (Scotland).

Mark Shearman

But then things changed. Communist bloc nations quietly assembled internal programs of state support for their athletes. Emerging African nations discovered that legions of their countrymen possessed vast distance running potential. They saw the sport as a pathway to lift families and villages to a better quality of life.

By the early 1970s, American distance runners, not unfamiliar with making sacrifices, were finding it increasingly difficult to pursue a focused elite training regimen and, at the same time, maintain even a minimalist lifestyle.

Don Kardong, 1976 U.S. Olympian and fourth-place finisher in the Montreal Olympic marathon, remembers the sacrifices that he and others were compelled to make as they pursued their dreams of competing in the 1976 Games. “I received no third-party assistance,” notes Kardong. “I lived very cheaply, renting a place with four other guys. I had a little bit of savings and I did a few odd jobs. But basically I was living incredibly cheaply and focusing everything on my running.”

But during that time, cracks began to threaten the Olympic veneer of amateurism, as American athletes discovered a covert method of sustaining their pursuit. “There was modest appearance money which was discretely distributed to the better athletes. That was technically illegal, but was pretty widespread,” explains Kardong.

“But I can’t say that I knew anybody who would have said in those days, ‘I am able to support myself through my running.’”

As the ’70s progressed, the first five-borough running of the New York City Marathon in 1976 heralded the emergence of mass urban marathon racing. And just like that, the spark of distance running that began with Frank Shorter’s televised 1972 Olympic marathon victory would soon become a bonfire. Before long, money began to flow into the sport. And the pervasive practice of under-the-table appearance fees to elite runners— or “shamateurism”—was proving unwieldy and outdated. It was time to bring running, both road racing and track & field, out of the shadows and into the sunlight.

American distance running began to change more quickly, often in halting and clumsy lurches.

Founded in 1979, the Association of Road Racing Athletes was a progressive and effective voice for America’s elite athletes who wanted the charade of amateurism replaced with an above-board, transparent system of open racing and prize money.

S p r i n g / S u m m e r 2 0 1 3 ClubRunning • 15

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Part 2 of this three-part series will examine how America currently develops elite distance running talent and how athletes themselves are giving back to the sport.

16 • ClubRunning S p r i n g / S u m m e r 2 0 1 3

BILL RODGERS

(L) DON KARDONG

Mark Shearman

Mark Shearman

cept proved to be a pivotal first step toward full economic independence for running and track & field athletes.

“Don Kardong, Creigh Kelley, Greg Meyer, Bill Rodgers, Herb Lindsay, Anne Audain, and I—and others like us—we created the professional sport,” Sinclair reflects. “When we started competing in the late ’70s on the roads, there was no prize money. It was all under the table: ‘shamateurism.’ We helped to create that professional sport by taking that money over the table, by putting prize money on the table. It eventually led to the IAAF ultimately to authorize TAC accounts and to allow professionals in all sports to compete in the Olympics.”

And it also proved to be a liberating step that resonated beyond running to unshackle other sports as well, eventually opening the door for professional athletes to compete in the Olympic Games. Alluding the 1992 Olympic “Dream Team,” a squad composed primarily of professional basketball players, Sinclair notes, “Those guys never would have played in the Olympics had it not been for road racing and the 1981 Cascade Run-Off showdown.”

If there’s a difficult approach that can be chosen to accomplish a worthy objective, it seems as if road racing and track & field will invariably— and perhaps inevitably—find and select the hard way to get it done. This somewhat cynical and slightly bemused condemnation might be leveled at the choppy and unruddered manner by which the sport has navigated from the antiquated notion of amateurism to the more realistic and egalitarian approach of open, freemarket racing of today. But hindsight is 20/20. Perhaps a fairer assessment of the sport’s muchneeded transformation would recognize that all of the twists and turns that accompanied the birthing of an updated and more relevant concept of “athletics” were necessary, albeit sometimes uncomfortable, facets of this important process of change.

Mark Shearman

Road Runners Club of America was clarifying its own position in support of the athletes. At its 1980 annual meeting, the RRCA adopted a resolution that announced it “supports the right of road runners to earn a living capitalizing on their fame and recognizes the reality of open running, professional versus amateur.”

Solidarity among the elite runners ultimately proved to be the key to effecting change. The historic showdown race at the 1981 Cascade RunOff was the turning point as the unified athletes and The Athletic Congress (TAC) and the International Amateur Athletic Federation (IAAF) found common ground that saved face for the governing bodies, yet assured the athletes’ right to compensation. The 11th-hour resolution adopted a trust fund concept that allowed runners to receive and control funds earned in conjunction with road racing and track & field appearances and performances. Since abandoned, the trust fund con-

BILL RODGERS

A journalist who writes frequently about running and track & field, Dave Hunter ran his marathon PR of 2:31:40 back in the Paleozoic era.

Reach him at dhunter@brouse.com

RRCA.org

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Welcome to the IAAF News Page!

Exclusively for the Running Network LLC

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17-32 CR_Layout 1 5/16/13 9:38 AM Page 18

NIKE salutes

Bernard Lagat Galen Rupp

3,000m Indoor, 7:30.16 American Record Stockholm, Sweden February 21, 2013

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2 Mile Indoor, 8:09.50 American Record New York, New York February 16, 2013

17-32 CR_Layout 1 5/16/13 9:39 AM Page 19

NIKE salutes

Lopez Lomong 5,000m Indoor, 13:07.00 American Record New York, New York March 1, 2013

Evan Jager

Steeplechase, 8:06.81 American Record Monaco July 21, 2012

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RRCA Member Spotlight

A New Understanding of ‘Competition’

By Mitchell Garner, RRCA Vice President The wise learn many things from their enemies.

—Aristophanes, ancient Greek playwright It’s said that we live in a competitive world. As runners, we think of a competitive person as someone who is hellbent on beating fellow runners in a race, on finishing first, on reaching the top of the podium. The image of Steve Prefontaine, who once said, “Somebody may beat me, but they are going to have to bleed to do it” comes to mind. The true meaning of being competitive, however, is far different from its commonly held notion. In truth, the word competitive finds its etymological root in the Latin word competere, which means “to seek together.”

Tony Reed

The tragic events at the finish of the 2013 Boston Marathon give us an opportunity to be competitive in the true sense of the word. Together we can seek to learn something from this tragedy and turn a negative into a positive.

One of the victims of the Boston Marathon bombings was Martin Richard, a loving and endearing 8-year-old boy from Dorchester, MA, who was with his family at the finish line on Boylston Street. There is a telling picture of Martin behind a barricade, enthusiastically cheering for the runners, the bombembracing duffel bag in the foreground and the terrorist bombers watching ominously in the background. Because of the terrorists’ malevolence, Martin’s life was cut short, his candle snuffed out long before its time. As Martin’s pastor, Father John Connolly of St. Brendan’s Church, lamented, “We are saddened and shattered by the fact that [Martin] will no longer run, and smile, and jump, and play, and live, and love among us.” It is a tragic irony that in an earlier, but no less telling picture, Martin is seen holding a sign that simply says, “No more hurting people. Peace.”

We runners are, by nature, peaceful creatures. We do not seek to inflict physical harm on our fellow runners. Rather, we support each other on the journey. Many of us have felt that support in races when a fellow runner verbally encourages us with reassuring words like “Looking good!” or “Keep it up!” or “We can do this!” With this support, we “compete” and seek together with our fellow runners to do our best in every race.

The Boston Marathon bombings give us runners an opportunity to rise from the ashes of an act of wanton cruelty and show the world that we are stronger and more resilient than any evil, that just as we overcome challenges every time we run, we can rise above man’s inhumanity to man and promote goodwill and compassion and love through our sport. In the wake of this tragedy, we can learn something from our enemies and, in the true spirit of competition, seek together to pursue what is good and noble and enduring in the world and exalt it through our running. We are all fellow competitors in the marathon of life.

Reminders in the Wake of Boston

By Tony Reed, CPA, National Black Marathoners’ Association (NBMA), Co-Founder and Executive Director I was at the Boston Marathon with my son-inlaw, Brandon, and my wife, Deborah, to watch her daughter, Jaulik, run her first Boston Marathon and to support the other NBMA members. It was by God’s grace that we had the opportunity to see her. She was on target to run a PR before she was stopped at 25.5 miles.

We were in the building that was directly across the street from the second explosion when it occurred. We were caught up in a stampede of people as we ran for our lives from an unknown force. It was scary. However, in chaos and with hindsight, there are lessons to be learned.

Carry your cell phone during a race.

A confused runner, who had just finished the race, asked to use my cellphone to call his family member. They were at the finish line. He had not retrieved his phone and clothes from the bag drop area. He didn’t know where it was in the confusion.

Carry a card or ID with emergency contact phone numbers.

In the excitement of finishing the race and the confusion from the explosion, the runner had a difficult time remembering phone numbers.

He remembered his wife’s cellphone number, who was at the finish line. However, he couldn’t remember his daughter’s home number. It occurred to me that I haven’t memorized our six children’s cell and home phone numbers and/or their spouses. And in this situation, I probably would have forgotten them Carry fluids with you during a marathon.

After locating Brandon, our concern turned to Jaulik. Where was she? Were the runners going to be rerouted to an alternate finish line? What was going to happen? We decided to walk the course backward in the hopes of finding her.

She was with the crowd of runners at 25.5 miles. This was a huge relief. There wasn’t an aid station at this point in the race. Runners were getting dehydrated.

Some of the runners also had to go to the restroom. Unfortunately, the businesses were on lockdown and didn’t allow people inside.

We were fortunate that a frat house allowed us inside to use their facilities.

Run with your ID and enough money to take a cab back to the start/finish line area and your hotel.

After the race was called off, we walked with

20 • ClubRunning S p r i n g / S u m m e r 2 0 1 3

the other runners along the course to the finish line area. We didn’t know what to expect. As we walked, we decided not to take the light rail back to the hotel. We didn’t want to be in a mass of people for fear of another explosion.

We were unable to locate the new bag pick-up area. After about 30 minutes, we found it.

However, they had not found her bag. (We ended up leaving Boston without it.) Those who saw our NBMA webinar about international marathons know that I stressed the importance of carrying some money with you.

Don’t put anything you cherish in your dropoff bag, including your keys and wallet.

Runners who didn’t have any cash or put it in their drop-off bags had to wait to get their belongings before leaving the area or borrow money from bystanders.

Afterward, I called all the NBMA members to check on them and, fortunately, they were all safe. I’m grateful for the support and care from individuals and businesses that reached out to the runners, bystanders, race volunteers, and the runners’ supporters. If you want to help the victims, please make a donation to www.OneFundBoston.org

RRCA.org

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RRCA Member Spotlight

Hugh Campbell: World-Class Octogenarian

By David McCorquodale & Ray Christensen to break his state record on Saturday. Sure enough, Hugh ran 28:54—1:15 faster than his previous mark.

The next week, Rich contacted Hugh and we went to talk to him and ask him to join the club and our USATF team. He was eager to pick our brains and decided the competition sounded like fun.

In June, Hugh ran his first USATF event, the Moorestown (NJ) 8K. He was the highest age-graded male runner in the field, running the course in 48:24. He implied that Rich, who was running along, was distracting him by talking.

In early November, he was the second-highest age-graded male at the Ben Franklin Bridge Challenge 10K, behind only the Kenyan winner. By the time of the Rothman 8K (part of the Philadelphia Marathon racing weekend), the USATF folks were ready and had extra officials present to certify his 47:40 time as a national age-group record.

The week before the Bridge Run 10K, Hugh ran his first 10K race for “practice” and set a state record of 62:24.

That September, Hugh had broken his 5K record for a second time with a 27:18, taking 1:36 off his previous mark. But that was just part of his training for the National Masters Championship 5K in Syracuse, NY two weeks later. There Hugh ran 26:45, an 8:40 pace, and set a new age-group world record with an agegrade of 101.93. According to USATF, Campbell is now one of only three U.S. men to reach or exceed the ideal (100%) at any distance.

For his accomplishments, Hugh was recognized by Mid-Atlantic USA Track & Field as

Ray Christensen

Hugh Campbell, 88, got his start in running much later in life than almost anyone in the world. “Except to jog from time to time over the years for exercise, I had never been a runner.”

But what Hugh had been doing for over two decades since he had retired was playing golf almost every day. That he always walked the course and carried his bag is the apparent foundation of Hugh’s strength and ability to increase his aerobic capacity for a man in his late 80s to a world-class level of running.

Using a phrase that Hugh apparently coined himself, at age 86, Campell says, “I got a bug in my sod” about running and decided to enter some local 5Ks. On his first effort in June 2011, he ran 30:09, under a 10-minute per mile pace and good enough to set a Delaware state record in the newly created 85–89 age group.

He ran several more races that summer and fall, coming close to his original time, but not lowering the mark. At this point, Hugh says he was running “for fun and fitness.”

During the fall and winter, Hugh did a few training runs a week. On a Thursday morning the following spring at a park popular among runners, this writer came upon Hugh and his son, Doug, just as Hugh was finishing a run. He looked at his watch and said, “Thirty minutes.”

I asked him how far he had just run, and he answered, “Three miles.” Then he said he was going to run a 5K on Saturday. I was astounded.

“You just ran three miles in 30 minutes and you’re going to run a 5K two days from now?”

Later I emailed club race team coordinator, Rich Szymanski, and told him that I had just met Hugh Campbell. I predicted he was going

the 2012 Male Masters Runner of the Year and won the Frank Percival Athlete of the Year Award. The National USATF named him the 85–89 Male Runner of the Year.

Hugh hasn’t let any of this success go to his head. He frequently refers to his “so-called records.” He says that while he is now running for the accomplishment as well as the fun, he gives credit to Pike Creek Valley Running Club and its members for recruiting him and urging him to be part of the team competition.

“My starting to run at age 86 should convince just about anybody that it’s not too late to get off the couch and take up the sport.”

RRCA Members ‘Doing Good’ MetroPCS Dallas Marathon Supports Local Community by Giving Back The MetroPCS® Dallas Marathon™ Health & Fitness Committee approved support of 2012 initiatives to provide benefits to the local Dallas community: an $18,000 grant to Back on My Feet, sponsoring a new training program at the Dallas Veterans Affairs facility and a $6,000 grant to the National Black Marathoners AsMarcus Grunewalk

sociation (NBMA) to develop an outreach program in minority communities.

“Our mission is to further the progress of developing the health and fitness of the local Dallas community,” said Kevin Snyder, chair of the Dallas Marathon board of trustees.

“Each initiative that we chose to fund in 2012 is positioned to motivate the Dallas community to maintain healthy lifestyle choices. We are excited to see how these programs develop in years to come.”

The Dallas Marathon awarded a grant to the NBMA to pursue a new venture, training running coaches through the RRCA Coaching Members of the National Black Marathoners Association at the 2012 Dallas RRCA Coaching Clinic

RRCA.org

Clinic in an effort to develop new runner programs in minority communities. The NBMA selected 10 individuals to enter the RRCA coaching clinic to learn how to train amateur runners. The NBMA expects the training program will eventually attract hundreds of African-Americans to meet at White Rock Lake to condition once a week.

“Our goal is to encourage as many African-Americans as possible to start running,” said NBMA executive director Tony Reed. “I’ve been a longtime participant in the Dallas Marathon and think this is a fantastic opportunity to benefit minorities in our community, and also grow our partnership with the marathon.”

S p r i n g / S u m m e r 2 0 1 3 ClubRunning • 21

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RRCA Program Spotlight

Kids Run the Nation Grant Recipients

By Alyssa Evering, Program Coordinator The RRCA is pleased to announce the 2012 Kids Run the Nation grant recipients. Twentyeight programs throughout the U.S., including a program at Marine Corps Air Station (MCAS), Iwakuni, Japan, received a total of $21,000 in grants from the RRCA. In addition, another 14 programs received over 3,000 complimentary copies of the Kids Run the Nation: A Running Guide for Kids booklets to give out to program participants.

“The RRCA is thrilled by the interest in the Kids Run the Nation Grant Fund, as application submissions increased by over 300% compared to last year,” explained Jean Knaack, RRCA executive director. “We received over 230 applications for programs that are getting over 75,000 children running regularly, and they are all deserving of financial support.”

Congratulations to the following grantees: Iwakuni Youth Road Runners (Iwakuni, Japan); Reston Runners Youth in Motion (Reston, VA); Springfield School’s Run Fun Afterschool (Springfield, VT); Elmwood School’s Marathon Fitness Challenge (Hopkinton, VA); John H. Glenn Elementary School’s Kids Run the Nation (Pine Hill, NJ); Mansfield Public School’s Tiger Tracks (Mansfield, AR); Lincoln Elementary School’s Lincoln Bear Cub Running Club (Lincoln, AL); Picadome Elementary School’s Kids on Track (Lexington, KY); Hillcrest Elementary School’s Fun Run Club (Lake Wales, FL); Calvin Hunsinger School’s Running Club (Clearwater, FL); Grand Strand Running Club’s Kids Running of Horry County (Myrtle Beach, SC); Run Free Texas (Austin, TX); Garfield Elementary School’s Garfield Track Stars (Olympia, WA); Cortez Elementary School’s Running Club (Las Vegas, NV); Cielo Azul SAFE Program’s Ravens Run for Fun (Rio Rancho, NM); Irving School’s Mile Club (Bozeman, MT); Greenwood Elementary School’s Running Program (Greenwood Village, CO); Fox School’s

Fox Trot Running Club (Belmont, CA); Porter Elementary Recess Runners Club (San Diego, CA); Marguerite Montgomery Elementary School’s Running Program (Davis, CA); Campo Bello Elementary School’s Eagles on the Move (Phoenix, AZ); Southern Arizona Roadrunners and the Mayor’s One Hundred–Mile Challenge (Tucson, AZ); Joplin Y Kids Run the Nation (Joplin, MO); Lansing School District’s Fairview’s Fast Falcons (Lansing, MI); YMCA Summer Day Camp Marathon Challenge (Omaha, NE); Mary Daly Elementary School’s 5K Run/Walk Club (Elkhart, IN); Jim Falls Elementary School’s Soaring Eagles (Jim Falls, WI); Meadowview Elementary School’s Running Club (Farmington, MN). Detailed descriptions of each program can be found at www.RRCA.org/services/ news/

Since 2007, the RRCA has provided more than $70,000 in small grants to deserving youth running programs around the country through the Kids Run the Nation Fund. The Kids Run the Nation Fund is designed to provide needed resources to launch and support youth running programs around the country as an opportunity to address the ongoing inactivity and obesity crisis facing today’s youth.

The Kids Run the Nation program is a gender inclusive, multiweek, turnkey, youth running program designed to meet the physical activity goals outlined by the U.S. Dept. of Agriculture (USDA) for children in kindergarten through sixth grade. The program can also be modified to better serve older grades.

Through this program, the RRCA’s vision is to help establish locally managed youth running programs in every grade school in America.

Kids Run the Nation Fund The following clubs, events, individuals, and corporate supporters helped raise over $21,000 this year for the Kids Run the Nation Grant Fund. We thank them for their support.

15th Street Flyers, Alta Vista Sports, Amy Hills, Andrea Francis, Ann Arbor Track Club*, Athletic Equation, Inc., Atomic City Roadrunners, Badgerland Striders, Bailey Penzotti, Bee McLeod and Goody Tyler**, Bill Ritter, Birmingham Marathon, Boston Police Runners Club, Brent Ayer, Brevard County Dental Society, Cajun Road Runners Club**, Cardinal Track Club, Chicago United Runners, Cullman Running Club, Dan Edwards**, David and Sharlee Cotter, David Meroney, Dennis W. Novak, Diane Hutchison, Eric Kiefer, Eric Philips, Falling in Chocolate 5K, Fort Worth Marathon, Fossil Partners, Frederick Steeplechasers, Hogeye Marathon and Relays, Houston Striders**, In Honor of Kevin McGuire, Jeannie Gilbert, Joanne Archer, Joe Gigas, K&K Insurance**, Kansas City Track Club, Karen Marzigliano, Kathryn Gleghorn, Kelly Richards*, Laurie Monteverde, Lena Hollmann, Maine Track Club*, Mojo Running & Multisport, Murfreesboro Half Marathon, NC Roadrunners Club**, Northwest Louisiana Runners, Orlando Runners Club, Palouse Road Runners, Riverbend Striders, Seashore Striders, Southern Arizona Roadrunners, Space Coast Runners, Inc.*, Stephanie Cosina, Tahoe Mountain Milers**, Terry & Debbie Diller**, Tidewater Striders, Ultraphia Racing LLC, Utica Road Runners, Vendurance Tribe, White Rock Racing, WR5K4DPD, Inc., Young Smiles Run Miles. *$500 and above donors

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RRCA Program Spotlight

RRCA Acquires RunPro.com, RunPro Camp The RRCA has acquired the RunPro.com website and the RunPro Camp and will operate the two entities as official RRCA programs. RunPro.com and the RunPro Camp were developed by Team USA Minnesota with the support of a 2010 Excellence Challenge Grant from USA Track & Field. Team USA Minnesota is based in Minneapolis/St. Paul. Formed in 2001, the purpose of the training center is to improve the competitiveness of postcollegiate American distance running and to develop Olympians. The purpose of the RunPro effort is to be the go-to source that assists promising young distance runners to make the transition from collegiate to professional running.

“We are very excited to take the reins from Team USA Minnesota and carry on the great legacy they started with RunPro.com and the RunPro Camp,” said Jean Knaack, RRCA executive director.

“The RRCA has a long history of sup-

RRCA.org

porting elite athlete development—from financially supporting athletes going to international events back in the late 1950s to our Roads Scholar program that has provided nearly $400,000 in grants to emerging elites.”

The RunPro.com website provides athletes with a comprehensive overview of what it takes and what’s involved in becoming a professional distance runner—competing on the track, the roads, and in cross country. The companion three-day camp, scheduled for mid-July in Arlington, VA, is designed specifically for athletes interested in pursuing a professional running career.

“Our goal with the RunPro effort was to attract more talented distance runners to the sport,” said Patricia Goodwin, president and founder of Team USA Minnesota. “After successfully launching the website in 2011 and holding the RunPro Camp in Minneapolis that summer, we realized that we didn’t have the time or resources to continue

the effort long term.

“We are pleased that RRCA has stepped forward to take RunPro under its wing. We are confident they will do an excellent job with managing and enhancing the website and the camp and, in turn, we will be able to focus all our resources on developing national and international distance runners.”

The RunPro efforts will be integrated into the RRCA’s Roads Scholar program to develop a more comprehensive program to support emerging elite athletes. By acquiring these valuable programs, the RRCA is also working to achieve one of its strategic objectives, which is to integrate elite and developing American runners into the RRCA’s promotion of running in the U.S. to provide good role models for American youth runners and to contribute to the ongoing pipeline of potential elite athletes.

Learn more at www.RunPro.com

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RRCA Program Spotlight Des Moines Named Outstanding Runner Friendly Community, 2012

By Jean Knaack

www.istockphoto.com

The RRCA is pleased to announce that Des Moines, IA has been designated the 2012 Outstanding Runner Friendly Community®. The City of Des Moines has shown that it meets and exceeds the program’s criteria, which included community infrastructure, civic backing, and local business support for the sport of running. Its infrastructure fosters physical activity in a safe environment; it has a proven track record of organizations and businesses working together to promote running as a healthy exercise and sport; and it has created and maintained positive relationships between the running community and local government.

“The City of Des Moines is honored to be recognized as a 2012 Runner Friendly Community,” said Frank Cownie, mayor of Des Moines. “In recent years, the City has gone to great lengths to improve the connectivity of the over 40 miles of city-maintained trails, in order to provide our citizens the opportunity to lead and maintain healthy lifestyles.”

Des Moines is home to the Capital Striders. The Drake Relays, Dam to Dam, IMT Des Moines Marathon, and Living History Farm Cross Country Race are the cornerstones of a busy racing calendar.

Gray’s Lake, located in downtown Des Moines, has a 1.9-mile loop trail that connects at four locations to the Meredith Trail, Water Works Park,

and Principal Riverwalk trails. The local government has a clear physical activity plan for its residents.

“We are pleased to announce this award for Des Moines during what is a busy running week for their community,” said Jean Knaack, RRCA executive director. “Des Moines started the week of April 22 with the Grand Blue Mile, which is the USA Men’s & Women’s 1-Mile Championships for 2013 and 2014. The 104th Drake Relays kicked off on April 24 and ran through April 28. Des Moines concluded its busy running calendar for that week with the HyVee Road Races 6K, 10K, and Half Marathon.”

“We are honored to hear this news,” said Greg Edwards, president & CEO of the Greater Des Moines Convention and Visitors Bureau/Des Moines Area Sports Commission. “Our city leaders and community partners have worked hard to ensure our region provides runners with a pleasant experience. From hosting competitive track and field events and region-wide marathons, to the extensive trails systems for the casual runner to explore, there’s no question that Greater Des Moines is a runner-friendly city. This is why we continue to promote our city as Track Central USA.” Des Moines has gone to great lengths in recent years to connect portions of trails and trail heads with one another so they benefit not only the running community but also the biking community. Most recently, the city installed signs that link these pedestrian networks that show mileage and distance to other trail connectors. You can complete more than 20 miles on the Des Moines pedestrian network.

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RRCA Program Spotlight Fourth Quarter Runner Friendly Communities Named

By Jean Knaack The RRCA is pleased to announce the 4th Quarter round of 2012 selections for designation as a Runner Friendly Community®: Eugene, OR; Peachtree City, GA; and Columbus, GA. These communities have shown that they meet the program’s criteria, which includes community infrastructure, community support, and local government support for running. Each community has an infrastructure that can foster physical activity in a safe environment; a proven track record that organizations and businesses work together to promote running as a healthy exercise and sport; and positive relationships between the running community and local government.

“The citizens of Eugene take great pride in our deep-rooted running heritage and our national reputation as Track Town, USA,” explained Kitty Piercy, mayor of Eugene. “Our running community is vast and diverse, spanning all ages and ability levels.”

While runners don’t require a lot of expensive equipment, there are several ways that local communities can invest to ensure that running is safe, affordable, accessible, and enjoyable for anyone who wants to run.

“Peachtree City’s 24 square miles include over 25% naturally wooded green space, and we own and maintain a 90-mile network of paved, multiuse paths,” explained Don Haddix, mayor of Peachtree City.

“The paths are tremendously popular and provide the perfect environment for individuals and organized events.”

“In November 2010, the Soldier Marathon and Half Marathon was established with assistance from the Columbus Road Runners. To make the Soldier Marathon a reality it took the cooperation of the Army, military police, the Columbus police department, the Mayor’s office, the Columbus City Council, Columbus Parks & Recreations, local sponsors, and more,” explained Teresa Pike Tomlinson, mayor of Columbus.

“Our soldiers, leaders, and Department of Army civilians, as well as their families, enjoy and are proud to participate in events that promote healthy and physically fit lifestyles for all,” explained Robert Brown, Major General, U.S. Army, Commanding General, Fort Benning, GA. “I am in full support of the city of Columbus, GA to be nationally designated as a Runner Friendly Community.”

The goals of the Runner Friendly Community program are to shine a national spotlight on communities that stand out as runner friendly and provide incentives and ideas for communities to work toward becoming runner friendly communities. Runner friendly communities can increase the quality of life, improve physical activity for residents as outlined in the “National Physical Activity Plan,” and provide for increased economic impact for the community.

Learn more about the program and watch videos about these and other Runner Friendly Communities at www.rrca.org/programs/runnerfriendly-community Congratulations to the new RRCA Runner Friendly Communities.

Known to many as “Track Town, USA,” Eugene offers miles of cross country running trails on diverse terrain. European-inspired bark running

www.istockphoto.com

Eugene, OR

trails are prevalent throughout the city, spanning flat land and hillsides alike. Paved paths wind along the beautiful banks of the Willamette River, and are home to runners and cyclists year-round. Eugene has a dedicated group of city employees and Oregon Track Club volunteers who maintain the trails. Eclectic Edge Racing manages a well-attended fundraising race each year that benefits trail system maintenance. Eclectic Edge Racing also works closely with the Oregon Track Club, schools, and nonprofit organizations to host races nearly every weekend in the Eugene area.

These partnerships maintain and foster a large pool of volunteers, officials, event managers, and elite, youth, and masters athletes.

Throughout the summer, the Oregon Track Club hosts an informal weekly running series, as well as youth and adult all-comers meets. These inexpensive events provide runners of all ages and skill levels the opportunity to compete in a fun, relaxed race or meet. The city of Eugene and its recreation staff work closely with local events to provide low-cost, accessible opportunities for individuals and families to participate in running-related events. In the last four years, the city has developed “Starting Block,” a program where children of all ages are invited—at no cost—to try running, hurdling, jumping, and other fun activities at local track & field meets. These activities are popular and help foster a younger generation of lifelong runners and athletes.

The Eugene Register Guard and local news stations are strong supporters of the local running community. They regularly cover road races and track & field events, as well as special features on training for these races and maintaining healthy lifestyles. Many Eugene businesses also support the running community, including Eugene City Brewery, which offers discounts to Oregon Track Club members and supports the local running community by producing their “Track Town Ales,” track & field–themed microbrews.

Peachtree City, GA

www.istockphoto.com

Peachtree City is an award-winning, master-planned community just south of Atlanta. Founded in 1959, the city is home to a diverse population and provides the best in residential areas, commercial areas, and community services to its citizens. Peachtree City is known for its active lifestyle, and a quick visit to the city website shows not only multiuse paths, but also a sample of the facilities, which support runners and their activities. Peachtree City’s hallmark is its 90-mile network of multiuse paths for pedestrians, cyclists, and golf carts. Peachtree City residents can go from neighborhood to shopping centers, schools, and parks through the wooded scenery that makes Peachtree City special. Peachtree City is home to the active Peachtree City Running Club, the second largest club in Metro Atlanta. The club hosts the annual Peachtree City Classic Women’s 5K, Men’s 5K, and the 15K Open, which has also been the Continued on page 27

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RRCA Championships Spotlight

Kaiser Permanente Napa Valley Marathon RRCA National Marathon Championship

By Mark Winitz Kevin Pool of Folsom, CA didn’t plan to win the 35th Annual Kaiser Permanente Napa Valley Marathon. He entered the 26.2-mile race through the scenic Napa Valley wine-growing region as a training run in preparation for the 2013 Boston Marathon. On the other hand, San Francisco’s Michelle Meyer set a goal of recording a fast time, and possibly a women’s win, at Napa. Both Pool and Meyer emerged victorious in close contests and were crowned Road Runners Club of America National Marathon Champions. The marathon served as the RRCA’s 2013 National Marathon Championship.

Pool, 30, broke the finish line tape at Napa’s Vintage High School in 2 hours, 21 minutes, and 58 seconds, the seventh-fastest winning men’s time in the 35-year history of the event. Meyer’s time of 2:43:11 is the fourth-fastest ever by a woman on the scenic, gently rolling, point-to-point course. The rural race route from Calistoga to Napa has not changed since the event’s inaugural running.

Pool, a veteran of nine previous marathons, notched his victory despite giving the other top men in the field an unintentional 40-second handicap. He was in the port-apotty when the 7 a.m. starting gun sounded!

Cheyne Inman (Vacaville, CA) assumed a solo early lead and held it until Pool and Frank Cor-

rigan (Port Costa, CA) caught him near the 23-mile point.

By 24 miles, Pool moved into the lead and lengthened it to the finish line as Corrigan (second, 2:22:47) and Inman (third, 2:25:38) both recorded personal bests.

“Part of the reason I ran here [in Napa] is because I think it has a similar downhill profile to Boston,” said Pool, who was an NCAA Division III All-American at Pennsylvania’s Allegheny College and now serves as the team manager for the Sacramento Running Association Elite running club. “I wanted to get a little simulation to that because previously when I ran Boston my quads didn’t hold up on the downhills.”

Martin Rindahl, 49, of Fresno, CA was crowned the men’s masters (age 40 and over) champion with a 15th-place finish time of 2:42:21.

Among women, Meyer, age 25, took an early lead and maintained it until 45-year-old Molly Friel (Fresno, CA) caught her at approximately 11 miles. The pair proceeded through the half (13.1 miles) in 1:21:25 and briefly exchanged the lead until mile 20, when Meyer made a surge and proceeded unchallenged to victory. Friel’s finishing time of 2:44:17 garnered the runner-up women’s spot. She was also crowned the female masters (age 40 and

over) victor. Sarah Raitter (40, Reno, NV) placed third in 2:50:37.

“The course was really nice,” said Meyer.

“I was expecting the big hill at mile 19, but it wasn’t as big as I’d thought it would be. It was bigger in my mind. It was nice running with Molly because it’s always great having someone to run with.”

Both Meyer and Friel lowered their personal marathon records, by 46 seconds and 52 seconds, respectively.

Known as “the Biggest Little Marathon in the West,” the Kaiser Permanente Napa Valley Marathon rewards male and female open and masters winners with oversized bottles of wine etched with their championship accomplishments. The male and female winners of the race also receive their “weight in wine,” donated by the Silverado Trail Wineries Association.

Joan Benoit Samuelson, winner of the first Olympic women’s marathon, was on hand during race weekend for a special Napa Valley Marathon panel presentation honoring “Women in Marathoning.” Additional panelists included female running icons/pioneers Jacqueline Hansen (1973 women’s Boston Marathon champion), Lorraine Moller (1992 Olympic Games marathon bronze medalist), and Nina Kuscsik (1972 women’s Boston Marathon champion). Appropriately, women comprised 51% of the 2013 Napa Valley Marathon race field, a race record, reflecting a steady national trend of increasing female participation in road races.

Full race results for the Kaiser Permanente Napa Valley Marathon are available at www.napavalleymarathon.org 2013 RRCA National Marathon Champions Open Male Kevin Pool Folsom, CA (age 30, 2:21:58) Open Female Michelle Mayer San Francisco, CA (age 25, 2:43:11) Male Master Martin Rindahl Fresno, CA (age 49, 2:42:21) Female Master Molly Friel Fresno, CA (age 45, 2:44:17) Male Grand Master Mark Drake Davis, CA (2:51:16) Female Grand Master Diza Hilles Eugene, OR (3:32:08)

www.MarathonFoto.com

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RRCA

National ChampionshipEvent Series

Continued from page 25 RRCA Southern Region Championship and the USATF Georgia Association Championship. All races are on certified courses, voted the Best Course by Georgia Athlete magazine. Summer track meets are held every Tuesday in June and July 6 (championship meets are on July 13–14) at Riley Field near Peachtree City Elementary School. All events are free for both runners and spectators. The All-American 5K on Memorial Day highlights local heroes and provides support to their families. The Rotary Grand-Prix, which includes races at 16 local schools, has raised $100K in the fight against childhood obesity.

Columbus, GA

RRCA Marathon Championship Kaiser Permanente Napa Valley Marathon Napa, CA — March 3, 2013 www.napavalleymarathon.org RRCA 10 Mile Championship Presidio 10 San Francisco, CA — April 21, 2013 www.guardsmen.org/presidio10/ RRCA 10K Championship Run for the Zoo Albuquerque, NM — May 5, 2013 www.rrcaconvention.org/championshiprace.html RRCA 1 Mile Championship Bring Back the Mile Arlington, VA — July 24, 2013 www.dcroadrunners.org RRCA Ultra Championship Great Cranberry Island 50K Ultra Great Cranberry Island, ME — July 27, 2013 www.gciultra.crowathletics.com RRCA 5K Championship Woodstock 5K Anniston, AL — Aug. 3, 2013 www.annistonrunners.com/woodstock5k/ RRCA Half Marathon Championship Woodrow Wilson Bridge Half Marathon Mount Vernon, VA — Oct. 6, 2013 www.wilsonbridgehalf.com

Columbus is the third-largest city in the state of Georgia, and was ranked #4 on the 100 Best U.S. Cities to Live In by Best Life magazine. Physical fitness is important to the community, and the Mayor’s office and Columbus city government proclaimed Columbus a “Live Healthy City.” There are numerous parks that include fitness and running trails over a mile long.

The Fall Line Trace is a Rails-to-Trails Project that is 10.5 miles long from point-to-point. Flat Rock Park has multiple trails for running and mountain biking and is adjacent to the 9.3-mile mark on Fall Line Trace. There are 22 miles of asphalt roads from Columbus to Fort Benning along the Chattahoochee River. Bathrooms, water fountains, and safe street crossings are stationed along the route. There are light poles every 30 yards along the entire route, which allows for night training to get runners out of the humid summer heat.

Live Healthy Columbus is a nonprofit organization based at Columbus Regional Hospital. Strong4Life, a division of Live Healthy Columbus, donated $3,000 to the Columbus Roadrunners to launch the Kids Run Columbus program. The program is designed to help the kids participating in the Kids Soldier Marathon and Half Marathon reach their mileage goal by the Soldier Marathon held in November. The Kids Run Columbus program works with the Park and Recreation Department’s After-School Program at Midland Academy Elementary & Middle School. This program is modeled after the RRCA’s Kids Run the Nation program. AFLAC promotes the Columbus Roadrunners Couch to 5K program on the company’s intranet and is the major sponsor of the Columbus Roadrunners. Fountain City Coffee, Big Dog Running Company, and Below the Knee are runner-friendly businesses that allow bathroom access, beverages, phone access, and safe shelter during bad weather. Fort Benning, the largest U.S. Army Base in the U.S., hosts numerous events that are open to the public.

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www.istockphoto.com

The RRCA championship is one of the oldest distance running traditions in the U.S., dating back to 1958 when the RRCA awarded its first championship designation. The goal of the RRCA Championship Event Series is to shine a spotlight on well-run events and to promote the sport of running by recognizing the top-performing runners in the Open, Masters (40+), Grand Masters (50+), and Senior Grand Masters (60+) categories for both men and women. In 2012, the RRCA Championship Event Series included 170 races at the state, regional, and national levels that attracted over 265,000 runners nationwide, making it the largest grassroots-organized running event series in the United States. RRCA national and regional championship events receive sponsorship support from Gatorade, Sports Authority, and Coolmax.

A complete event list can be found at www.RRCA.org/programs/rrca-championship-series

Runner Friendly Communities

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regg Weinmann has been the Running Networkâ&#x20AC;&#x2122;s footwear reviewer since 1998. His reviews have evolved from biannual reviewsâ&#x20AC;&#x201D;Spring and Fallâ&#x20AC;&#x201D;to additional two-page reviews on specific categories such as Minimalist, Road Racers, Track & Field, Trail, Best Shoes Under $85, and Kidsâ&#x20AC;&#x2122; Shoes.

Iâ&#x20AC;&#x2122;m amazed how well the projects come together. The team we haveâ&#x20AC;&#x201D;Kristen Cerer and Alex Larsen in design, Marg Sumner as proofreader, Cregg as footwear reviewerâ&#x20AC;&#x201D;helmed by project coordinator/editor Christine Johnson, has found a way to share an immense amount of information in an easyto-read format.

In the end, content is king. The Running Networkâ&#x20AC;&#x2122;s Shoe Reviews and features provide access to our carefully researched information on running footwear to more than 4 million readers via print, the Web, digital and mobile formats, and social media (FB and Twitter).

Where is running footwear going? Here, Weinmann and researchers like Simon Bartold and Jack Daniels are in agreement: Lightweight will not be going away. Minimalism is a great toolâ&#x20AC;&#x201D;really, training equipmentâ&#x20AC;&#x201D;to improve your running experience and performance. At the end of the day, the Running Networkâ&#x20AC;&#x2122;s Shoe Reviews and features, along with our partnersâ&#x20AC;&#x2122; magazines, websites, and social media, are here for just one reason: to enhance your running experience and relationship with your local running community.

So take a run, cool down, and then enjoy reading our 2013 Spring Shoe Review, and continue your quest for the perfect running shoe for you!

T

he minimalist craze that began several years ago has worked its way through the entire running footwear industry. In the absence of industry standards, brands have developed competing definitions of minimal, as runners and retailers watch with fascination. This minimalist groundswell has resulted in entirely new brands, brands new to running, and the revitalization of several companies that, by all appearances, were defunct. No major running brand remains untouched by this new category.

Over the last several years, the Running Network has looked at Minimal shoes as a distinct category, and we reviewed them separately. However, the shoes we looked at and tested for this cross-category review made it clear that the minimalist philosophy now influences all running shoe design.

Half the shoes in this review are Performance shoes, more than in any previous review.

Lighter materials and the focus on geometry have redefined what constitutes a Performance shoe. Light weight used to be the primary distinction of Performance shoes.

Now itâ&#x20AC;&#x2122;s actually the shape of the midsole thatâ&#x20AC;&#x2122;s more important, as real performance comes from efficient biomechanics. The shoes with the best shape encourage better running form. Heel-to-toe dropâ&#x20AC;&#x201D;the difference between the height of the heel relative to that of the toeâ&#x20AC;&#x201D;has also become an important design consideration because of the efficiency of running in a lower profile shoe. One more characteristic of Performance shoes is the stack height: the amount of foam between the foot and the ground. It significantly determines comfort in Performance (and Minimal) shoes.

This trend toward the minimal has affected even the heavier Motion Stabilizing and Neutral shoe categories. Most of these shoes have trimmed down, focusing on achieving their original functions with less bulk. Christopher McDougalâ&#x20AC;&#x2122;s 2009 book, Born to Run, was a catalyst of this Minimalist trend, but its vigorous growth continues because runners are enjoying less. Oh, they arenâ&#x20AC;&#x2122;t enjoying running lessâ&#x20AC;&#x201D;theyâ&#x20AC;&#x2122;re enjoying the feel of less on their feet. Itâ&#x20AC;&#x2122;s a new take on the old adage, Less Is More. â&#x20AC;&#x201D;Cregg Weinmann, Running Network Footwear Reviewer

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Larry Eder President, Running Network LLC

American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics (Canada) www.athleticsontario.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running www.rrca.org/publications/club-running Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.healthclubs.com Greater Long Island Running Clubâ&#x20AC;&#x2122;s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com MarathonGuide www.marathonguide.com Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com Running Journal & Racing South www.running.net RunMinnesota www.runmdra.org RUNOHIO www.runohio.com Track & Field News www.trackandfieldnews.com USATFâ&#x20AC;&#x2122;s Fast Forward www.usatf.org USATFâ&#x20AC;&#x201C;New Englandâ&#x20AC;&#x2122;s Exchange Zone www.usatfne.org The Winged Foot www.nyac.org The Winged M www.themac.com Youth Runner www.youthrunner.com

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Reviewer: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel SaldaĂąa, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 608.239.3785, larry@runningnetwork.com Publisher: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

This 2013 Spring Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

Copyright Š 2013 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC. Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

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RRCA Training Tips

Running in the Golden Years

By Lena Hollmann, RRCA Certified Coach & RRCA Southern Region Director Strength training also becomes more important as we get older, especially for our core (abdominals and lower back) and upper legs. I lowered my 5K times by over a minute after I started an exercise program that included core training a few years ago. Planks and lunges are great exercises for runners of all ages. Plus, push-ups to balance things out and get some upper body strength and definition. If you aren’t familiar with some of these exercises, I suggest you enter their names in Google or another search engine. Even if you know the exercises in general, you may discover variations you were unaware of until you looked them up.

Strength training has several benefits, both for your running and your general health. For example, by increasing muscle mass and strength in your legs, your muscles will take more of the impact and your joints less when you run. This, in turn, could delay and maybe even prevent symptoms of osteoarthritis that could curtail your running. Having more muscle speeds up your metabolism, not only when you are running, but also while you are sleeping or watching video clips of running heroes from the past!

Last but not the least, older runners need to pay more attention to balance and flexibility.

Our muscles, tendons, and joints lose some of their elasticity as we age. Therefore, if we overstretch or overuse them, we are more likely to suffer a tear or an injury. You may have noticed that your legs, hips, and shoulders feel stiffer now than when you were younger, especially when getting up in the morning or after sitting for a long time. We, therefore, need a longer warm-up to prevent injury. And maybe you’ll find it easiest to run at night (taking proper safety precautions, of course!) when your joints are more warmed up.

Before races, do a 5–10-minute warm-up run at a slow pace, followed by some dynamic stretches to get your muscles and joints ready for action. Dynamic stretching means taking a joint through the whole range of motion without bouncing. For example, to stretch your calf and Achilles tendon, stand at a step or sidewalk so that your heels are off the edge, then alternate raising and lowering your calves without stopping at either position. (A static stretch, when you hold the same position for 15 seconds or more, should be saved for after your run when your muscles are already warmed up.)

Not only runners, but everyone needs to work on balance as we age. If you have a good sense of balance you are less likely to fall, and if you start to fall, it’s easier to recover. The tree pose, often practiced in yoga classes, is an example of a balance exercise. Depending on your

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skill level, you may have to choose easier exercises. The important thing is to perform these exercises though, since when it comes to balance, it’s use it or lose it!

As we age, it takes longer to recover from injuries. The blood supply to our muscles and joints tends to decrease, which increases healing times. For example, a nagging hamstring injury that may just be a nuisance to a younger runner could get her older counterpart grounded for weeks or months. So we want to avoid injuries in the first place!

Running can certainly be a challenge as we age. But as long as we remember to strengthen our muscles, do a thorough warmup, take recovery days between hard runs, replace a run or two per week with strength training or low-impact aerobic exercise, and work on balance and flexibility, we should be able to enjoy our favorite sport for a lifetime.

And maybe take home some age-group hardware, too!

Lena Hollmann has been an active athlete for over 40 years, starting as a track runner in her native Sweden. In 1971, she was the Swedish national 1500m champion. Since her move to the U.S. in the mid ’70s, she has completed more than 25 marathons, the highlights being a PR of 2:44:10 in the 1983 NYC Marathon and a 10th place at the 1984 Boston Marathon. Lena is an RRCA Certified Running Coach, a USATF Level I Coach, and has cochaired a local beginning runner program. Lena has two Masters degrees, one in Public Health from University of California, Berkeley, and the other in Management from North Carolina State University. She resides in Cary, NC, and recently retired from a career in the pharmaceutical industry to start a second career as a personal trainer, specializing in training older adults and endurance athletes.

Courtesy of Lena Hollmann

When I was in my early teens, my father encouraged me to take up tennis instead of running because, he said, tennis can be a lifelong sport. “But you won’t be able to run into your 50s and beyond!”

I didn’t heed his advice.

Instead, I became an avid runner, both on the track and the roads. And here I am, almost 50 years later, still running! My pace has slowed down significantly compared to when I was in my prime, though, both during training and racing. And my weekly mileage is less than half of what it used to be. But I am happy to still be out there running at an age when many have been forced to give it up because of arthritis or other ailments.

For older runners, just showing up can be half the battle, and genetics is often the primary culprit for those who can no longer run. However, if we adjust our running regimen, we can often enjoy running for a lifetime.

Whether you are a Masters or Senior runner yourself, or coach runners who are, you want to be aware of some age-related changes, or biomarkers, that manifest themselves in all of us as we get older. Father Time is trying to drag us down by decreasing our muscle mass, muscle strength, and aerobic capacity. But the good news is that we can slow down this process if we run or perform other regular exercise. Running—and even more so, strength training—increase muscle mass that offsets much of the decline in strength that we all experience with increasing age. Running and other aerobic exercise will also keep our heart, lungs, and blood vessels strong, which our bodies need to deliver enough oxygen to the muscles.

Of course, we can’t stop Father Time completely in his tracks. For example, I know that I will never again come close to my 1:18 half marathon time from 1983, no matter how hard or how smart I train, because of the age-related changes I have mentioned. But I’m still able to complete the 13.1-mile distance in one piece, sometimes even placing in my age group. I attribute this to adjusting my training to accommodate the aging process, while at the same time slowing down its detrimental effects on the body.

Probably the most important change we runners notice as we age is that we need longer recovery times between workouts. We may find that our legs are sore and tired for a longer time after a long run or a race, so we need to take an extra day off. But a day off from running doesn’t have to mean completely off. Instead, we can spend it cross training. Do an alternate cardio workout once or twice a week, like cycling or swimming. Or try a Zumba class!

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