PUBLISHER’S LETTER
Tough winter training sparks Boston Marathon memories tragic and triumphant
Running a spring marathon when you live in New Hampshire is hard.
Spring marathons require training over the winter. Our winters are prickly and unpredictable. Wind, snow, ice, freezing rain.
Whether you choose to face increasingly long runs in 12-degree gales or on the deck of a treadmill indoors, your will to stick to the training plan is tested right up to breaking.
I’m running the Boston Marathon on April 21, my fourth time on the historic course. I’m training with friends who will also be running, including Peter Madden, who will be running his 30th consecutive this year.
When you meet someone new and they find out you run marathons, they inevitably ask, “Have you ever run Boston?” It’s that kind of famous.
I ran it the first time in 2010. I didn’t do it again the next year, but I was back in 2013. That day I ran my marathon PR of 2:58:43. I had finished, and my family had left off spectating on Boylston Street near the finish line, when the bombs went off.
They’d walked past them dozens of times while they waited for me to come through. I still get chills as I type that. Days like those change you forever.
I went back in 2014 as an expression of defiance. None of us wanted that act of terrorism to scare us away. I had just recovered from an injury, but there was no way I was going to miss it. I didn’t bring my family, though.
Going back to Boston this year is about more than just doing a famous race, or the pride in still managing to run a qualifying time (last May in Maine, 3:00:30, not bad for a guy in his mid-50s).
That day in 2013 changed things in ways I’m still not sure how to describe. Who was I then? Who am I now? What if I’d run slower that day, pulled a hamstring, had to walk? What if I can beat that PR from that strange day?
I went into this training cycle back in December with this idea: “What if I can outrun my 2013 self?” After all, I’m older, sure, but also understand my body and my training better. And I have these fancy new carbon plate shoes. Just maybe ...
Then winter happened. I got a cold. Then another one. Work and family life got busy. Some weeks my perfect, scientifically crafted training schedule got chipped away at until it looked like Swiss cheese. Some runs went great, and I felt stronger than I’ve ever felt. Some weeks I felt like I could barely manage to log the miles.
That little voice in the back of my head started whispering. “You paid extra for the insurance. You could defer this year and run next year instead. Stop dragging yourself out into that cold wind and sleep in later than 5:15 a.m. once in a while. You’re not going to have a PR race, so why not let it go?”
Despite all the meaning I’d layered
onto running Boston this year, winter was winning.
In early March, I had a 20-miler on the schedule. It was 12 degrees, and the wind gusts were better than 30 miles an hour. The day before had been beautiful, but I’d had a work event that precluded getting a long run done. So this was it. I was dreading it. “Quit,” the voice said. “Run it some other year. Or never. You’ve always wanted to get into cycling.”
I met two friends from our regular group who are also running Boston and who’d also missed the beautiful run the day before. The wind howled as we set out. I was grimly silent for the first 2 miles: contemplating turning around, going back to the car, throwing in the towel.
By mile 5 the wind was still blowing, the air was still about 15 degrees, but I felt warm, and the conversation was flowing. By mile 10, the turnaround, we were having a darn good time and talking about throwing five-minute race pace pickups into the final miles, which we did.
When we were done, I was tired but pleased. The fitness that I’d have expected — if the training had been less pestered by the rest of life — was still there.
More, the will to race was there again, and the memory that no training cycle has ever felt good all the way through. That’s why this is so hard. But the process of training is so much better with friends. It strengthens those bonds just as it does your legs and cardiovascular system.
So ... on to Boston my New Hampshire running community. I’ll see you there!
Ernesto Burden, publisher ernestob@yankeepub.com
the Royal (multi) Mile Hill Run
SUNDAY,
SEPT. 21
During the 50th Annual NH Highland Games & Festival Race Starts at 8:30 AM Loon Mountain Resort, Lincoln, NH
A challenging 5k course featuring 800 ft. of elevation gain. All participants will receive a race shirt, Adult Sunday Highland Games ticket ($42 value), and those 21 and over also receive a Scotch Ale. After the race relax and enjoy food, drink and the sights and sounds of Scotland.
Vice President/Publisher Ernesto Burden 603-624-1442 x5117 ernestob@yankeepub.com
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Run NH® is published by Yankee Publishing, Inc., 250 Commercial Street, Suite 4014, Manchester, NH 03101, 603-624-1442. All rights reserved. Reproduction in whole or in part without the written permission of the publisher is prohibited. The publisher assumes no responsibility for any mistakes in advertisements or editorial. Statements/opinions expressed herein do not necessarily reflect or represent those of this publication or its officers. While every effort has been made to ensure the accuracy of the information contained in this publication, Yankee Publishing, Inc.: Run NH magazine disclaims all responsibility for omissions and errors. Run NH is published biannually in the fall and spring. USPS permit number 022-604. Periodical postage paid at Manchester 03103-9651. Postmaster send address changes to: New Hampshire Magazine, P.O. Box 37900, Boone, IA 50037-0900
22 Test Physical and Mental Limits
New Hampshire is home to impressive ultra running races, presenting runners with a challenge going beyond the distance or time of other courses. BY
SARAH CANNEY
There’s a community for runners of any age or ability. 17
Four New Hampshire athletes share motivations and challenges.
Pentadoi
28 Uphill all the Way
Mount Washington’s iconic peak has long beckoned the adventurous; mountain runners are not immune to the allure. BY CAITLIN ANDREWS
The top trail runners in the country will be compete in the Sunapee Scramble. BY ERNESTO BURDEN
CONTRIBUTORS
CAITLIN ANDREWS
New Hampshire native Caitlin has been a reporter and writer for more than 10 years and has been featured in The New York Times, The Washington Post and Outside magazine. When she’s not running, you can find the Maine resident hiking or skiing with her husband and three children.
SARAH CANNEY
Sarah is a New Hampshire-based USATF- and RRCA-certified running coach, freelance writer and competitive masters runner. She’s been a member of the U.S. National Snowshoe Running team, winning a bronze medal at the 2020 World Snowshoe Championships. Her work has appeared in Runner’s World and Women’s Running magazine.
JOE KLEMENTOVICH
Joe specializes in environmental, sports and outdoor activelifestyle photography for both commercial and editorial clients. He shot the cover of mountain runner and Team USA member Corey Dowe for our premiere issue, along with the six portraits featured in the “Runner’s Profiles” interviews.
JULIA ROBITAILLE
Julia Robitaille, a writer and runner from Manchester, is a two-time finalist of the American Advertising Education Foundation’s MADE program and winner of the Sidney Cox Memorial Prize for Writing. She graduated from Dartmouth College with degrees in government and English, where she ran track and captained the women’s cross-country team.
Concord Imaging Center is one of the most advanced radiology and imaging practices in Central New Hampshire. Staffed with 16 highly-respected, board certified radiologists with extensive experience within a variety of subspecialties, we offer the most advanced technology, outstanding medical talent, and provide an exceptional patient experience.
• Same-Day X-Ray
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• Lung Cancer Screening
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FEEDBACK
To the editor
I got a chance to get your Run NH magazine, and it is fantastic.
I have lived in NH all my life and ran when I was younger. For the past 18 years, I have run marathons and ultras and will be running my 250th marathon or ultra in February. Also, on my 4th round of 50 states for running in all 50 states. I belong to the GDTC running club.
– Kerri Haskins, Danville, NH
Greater Manchester Running Club Season Kickoff Party
The Greater Manchester Running Club held its season kickoff party on March 13, highlighting two member achievements — Mike Rivard completed the 50 States Half Marathon Challenge and Peter Madden was preparing to run his 30th consecutive Boston Marathon — and of course showing off the latest issue of their favorite magazine.
Delta Dental I Elliot Corporate Road Race
The team at Yankee Publishing (YPI) annually joins the 5,000 runners, joggers, walkers and strollers who participate in the Delta Dental/Elliot Corporate Road Race organized by Millennium Running. It is the largest road race and corporate
To the editor
I’m a 12-year-old runner from Salem, Mass. Running is my passion. I first started last year on my middle school track team where I ran the 400, 1600, and 800. Later in the summer, I ran my first 5K where I ran it in 27 minutes. Now, this year I discovered cross country where I fully fell in love with running. I would go to the track every night and run for hours. I went to nationals and states.
Now that the season has ended, I’ve
team-building event in the state. The 5K is the fastest race in New Hampshire, recording a sub-14-minute finish in 2003. Participants fundraise for the Solinsky Cancer Care Center at The Elliot while investing in their own wellness. Among the more than 150 companies that participated, YPI had the highest rate of participation for small companies in 2023. Our staff hopes to see you at the starting line when the race returns Aug. 7, 2025.
been trying to stay in shape by running at least three times a week while doing lots of 5K’s and 5-mile races. Earlier I was at a 5K where a New England running company had a stand giving out Run NH magazines, when I got home I read through the full magazine and loved reading about so many other accomplishments from fellow runners. I saw all the amazing pictures of runners and dreamed that that could be me someday.
– Encelia Borgatti
BY
PHOTO
CAMILLE MADDEN
GEARTECH
Everything you need to know about investing and running in carbon shoes
BY JULIA ROBITAILLE
The Carbon Boom
In 2017, three elite marathoners lined up in Monza, Italy, to attempt the first-ever sub-two-hour marathon. Nike’s Project 2 documented this attempt on a controlled environment race course, aided by a rotating pacing team, vehicles, pace lasers, and, of course, the Nike ZoomX Vaporfly 4% — Nike’s newest carbon-plated “super shoes.”
They didn’t break the barrier on this attempt, but one man named Eluid Kipchoge ran the fastest marathon in human history, clocking 2 hours and 25 seconds. Two years later, Kipchoge successfully broke two hours, running 1:59:40 in an updated version of Nike’s unreleased carbon-plated prototype. Since then, the carbon race exploded, with brands rushing to create their versions of the “super shoe.”
Here in New Hampshire, the carbon boom has captured runners’ attention from casual to competitive, as well as the interest of student researchers at the University of New Hampshire. They’re all asking: Are carbon shoes worth the hefty price tag? Will they make me faster?
Tracking Your Runs
Carbon plates add lightweight rigidity to a shoe, storing mechanical energy upon landing and returning that energy on push-off. This propulsion mechanism, provided by a slight bend in the plate, increases stride efficiency. A 2018 study
published in Sports Medicine found that Nike’s Vaporfly prototype lowered the energetic costs of running by an average of 4%, which could translate to running 2-3% faster over marathon distances. And benefits are not reserved for elites — a 2025 study published through the Kertzer Exercise Laboratory at UNH found that carbon-plated shoes can improve 5K performance by 3% in recreational runners.
“We found a significant decrease in contact time when runners wore carbonfiber plated shoes … The idea is that the shoe’s stiff plate helps propel runners forward, extending their stride and increasing flight time, which can enhance speed,” said Morgan Koskela, a member of the UNH research team.
Many “super shoes” enhance efficiency by pairing carbon plates with lightweight, responsive, chemically created, PEBA-based (polyether block amide) foams and “curved soles” that amplify propulsion and improve running economy. By reducing the effort-to-output ratio per stride, “super shoes” lower the metabolic cost per stride, increasing efficiency and delaying fatigue.
We also spoke to Jennifer Mortimer of Millennium Running, who coaches at the club, elite and high-school levels.
“I have been in competitive running for over 30 years, so I can definitely say that these have significantly changed everything about racing. It's not coincidental that people are running far faster than
they ever have before … The shoes don’t run for you, obviously, but they definitely do help.”
Mortimer says she’s seen carbonplated shoes change the game in New Hampshire running at all levels, from high-school athletes to club racers, although she sees them more often in adult road racing than in high school.
“At your regular invitationals and (high school) league meets in New Hampshire, you're going to see a large variety. I see kids racing in trainers, I see kids racing in flats, I see kids racing in spikes … but I don't think you really see a lot of the carbon-plated options until you get toward championship-level competitions.”
“They definitely can help, and they help improve PRs in the New Hampshire running scene, just as they do everywhere around the world.”
The Carbon Era
Racing in carbon-plated shoes has become commonplace among elites. At the 2024 U.S. Olympic Marathon trials, each top 10 women raced in carbon. And since the advent of carbon shoes, the women’s marathon world record (previously untouched for 16 years) was broken twice in five years
by two different runners: by Brigid Kosgei in 2019, who broke it by 81 seconds (2:14:04) in Nike’s Vaporfly Next, and in 2023, by Tigst Assefa, who ran even faster (2:11:53) in the Adidas Adizero Pro Evo 1. Every world record, from the 5K to the marathon, for women and men, has been broken since the carbon boom, begging us to question whether carbon-plate propulsion technology is providing unnatural progressions in distance running.
“There's evolution in the sport, and it's what makes it exciting. I know there are a lot of people who really feel strongly that they've changed the sport, not necessarily for good. But at the same time, evolution in the sport has been going on a very long time. A long time ago, the tracks were cinder, and now they're Mondo. That's an improvement,” Mortimer says.
The Carbon Controversy
Amid concerns around being considered “technological doping,” World Athletics has begun placing regulations on carbonplated shoes, banning the Nike prototype used by Kipchoge in his sub-two-hour marathon. To be compliant, “super shoes” are limited to one carbon plate, with no additional propulsion mechanisms, and a stack height maximum of 40 mm for
road races. Additionally, any shoe used at World Championships or Olympics races must be available for purchase at least four months in advance. In 2024, the NCAA adjusted its rules to abide by World Athletics standards.
A lot of models available locally meet the World Athletics standards, Mortimer says. But some, like the Asics Novablast 5, don’t meet the guidelines because of their stack height — even though they're not necessarily performance-enhancing, as carbon-plated shoes may be.
“I will say, there's a lot of good that comes from these shoes. It's not just about the performance benefit. It's also about recovery, and recovering better allows you to train harder.”
Should You Invest?
If you’re considering investing a good chunk of change in a pair of carbon-plated shoes, you should know that carbonplated shoes are designed for performance, not durability — meaning they’re effective when used sparingly, and they don’t last very long. The Adidas’ Adizero Adios Pro Evo 1 model Assefa wore in her world-record marathon can go for $500, and this price isn’t unusual for carbon-plated shoes. Secondly, you should consider your intent. While jogging in carbon-plated shoes may reduce muscular demands and aid
in recovery, you won’t be maximizing their benefit. Overusing carbon-plated shoes in training may also limit necessary stressors required to build fitness — meaning you run the risk of jeopardizing training stimuli required to provide physiological adaptations that make you faster.
RunNH’s publisher, Ernesto Burden, made the leap to carbon-plated shoes last year. And he’s happy with the result.
“I got my first pair of plated shoes in the winter of last year and used them in the spring marathon that I ran. That experience pretty much sealed the deal for me,” Burden says.
When looking to break records, personal or worldwide, the investment seems to pay off.
“I am notoriously frugal about what I spend on running gear. I don't buy a ton of stuff. But I do think (carbon-plated shoes) make a difference. It would just be too much of a coincidence,” Burden says. “Most of my PRs were set in 2013 when I was 42 and 43. Within this past year, running in carbon shoes, I set a 5K PR, a half marathon PR, and came within a minute of my marathon PR.”
If you have a pair of regular trainers, and you’re looking for shoes to give you a little more bang for your buck on race day, carbon-plated shoes could be a good way to increase performance, self-confidence and motivation. Just (don’t over) do it.
For the Record Books
BY JULIA ROBITAILLE
Taking the Next Stride — Exeter native and former New Hampshire highschool standout
Jackie Gaughan ran a massive negative split at the 2023 California International Marathon, finishing in 2:24:40 — a PR that earned her second place in the elite women’s field. She cut two minutes off her PR with an extraordinary negative split, running the first half in 1:14 and the second in 1:10 — the equivalent of her half-marathon best.
Her performance cemented her status among elite marathoners and caught the attention of many, leading to her signing a professional contract with Saucony in December 2024. In an announcement shared to Saucony's social media, Gaughan said: “I’m proud that I was brave ... and stubborn and stupid enough to take a second chance on myself.” The 24-year old, who has been racing in Saucony’s Endorphin Elite racing shoes, has had a stellar year, running 2:27:08 at the Berlin Marathon, qualifying her for the 2024 U.S. Olympic Trials.
Gaughan ran at Exeter High School and competed at the University of Notre Dame, earning multiple All-ACC honors. She still holds several New Hampshire Division I and state records in the 3000m, 3200m, and (cross-country) 5K. Now based in Boston, Gaughan continues to train while working full-time as a financial analyst.
Record Run — Earlier this year, Dartmouth senior Bella Pietrasiewicz ran the third-fastest women’s 1000m time in NCAA history. Competing at the Boston University John Thomas Terrier Classic, the Norton, Massachusetts, native clocked 2:39.85 — a performance The Stride Report called “the most surprising in recent history.”
Pietrasiewicz entered the race with PRs of 2:08 (in the 800m), 4:44 (in the mile), and 2:44 (in the 1000m). She had previously bested the Dartmouth school record set by Olympian Abbey D’Agostino that was set in 2013. Pietrasiewicz had her sights set on breaking the school record again — this time, her own. Sticking close behind two New Balance pros, she hit the 800m split at her personal-best pace with one 200m lap left to go. She surged to the finish, crossing the line in 2:39.85, shattering her previous school record by nearly four seconds.
Just four years prior, as a high-school senior, Pietrasiewicz hoped to break three minutes in the 1000m to gain the attention of collegiate running programs. After this record-breaking run, she is one the fastest women ever in collegiate history.
won bronze in the women’s 1500m T13 final at the Paris Paralympic Games last summer. The only U.S. athlete in the race, Corso clocked 4:32.45, finishing just over a second short of gold.
Her podium finish was even more impressive given that she was diagnosed with a femoral stress fracture six weeks before the Games, forcing her to modify her training with biking and swimming. Corso was born with a genetic condition that causes visual impairment, limited peripheral vision, and blurred central vision and competes in the T13 classification.
This wasn’t Corso’s first time competing on the international stage — she earned a silver medal at the 2021 Tokyo Paralympics in the T13 1500m and a silver medal in the 2023 World Para Athletics Championships.
The Lipscomb University Senior is now a two-time Paralympian and medalist.
Before college, Corso was a standout runner at Portsmouth Christian Academy, coached by Mike Shevenell. She graduated in 2021 after serving as a three-year team captain, setting six school records, and earning multiple-time, all-state honors in cross country and track. RNH
Podium Finish — Newmarket native Liza Corso
INTERVALS
New Hampshire has a fantastic running community with diverse runners, including beginners, elite athletes, recreational runners, student-athletes, weekend runners and dedicated streakers. I love learning about different runners' stories, and lately, I've focused on some of the oldest and youngest in our running community. There is a huge age range, with young athletes under 10 and experienced runners competing well into their 80s.
We are fortunate to know each of them, as they are truly inspiring. Many veteran runners have remarkable stories filled with valuable life lessons and accomplishments to share. Meanwhile, the younger runners give us hope for the future. Seeing this bright new generation of runners is uplifting in a world that can often feel turned upside down.
Spirited Young Sprinters
Charlie Kelly Cullen was born into an athletic family, so it’s no surprise she loves running and going to the races. When asked what the 3.5-year-old loves most about running, she had a simple but sincere answer: “I like my feet moving!”
Lilly and Parker Rizzo are two young running sensations and part of the Greater Derry Running Club. Lilly, at 6 years old,
Senior or small, running is for all
BY ELLEN RAFFIO
already has an impressive resume, holding the state record for girls' 5K races in both the 4-year-old and 5-year-old age groups. Her brother Parker, 8 years old, is also running strong. He kicked off the year with a win in his age group at the Millennium Mile, finishing with a fast 7:29. Like Lilly, Parker regularly participates in races.
❛❛
I like pushing myself and seeing how fast I can run!
— Tommy Woods, 7
❜❜
The Woods family is a powerful group of runners. Tommy and Ella, who are both 7 years old, started with local children’s races but now participate in regular 5K events. When asked about their favorite thing about running, Tommy said, "I like pushing myself and seeing how fast I can run!"
Ella shared that her favorite race so far was one of the Hopkinton Winter Series races, because it was the first time she ran alone. In different races, Tommy and Ella share the same PR course. Ella’s record (PR) is from the Mother’s Day Hope 5K, and Tommy’s PR is from The Great Gingerbread Run Run as Fast as You Can 5K. Both races are held on the Delta Dental Course in Concord.
Maisie, the youngest of the Woods, shared her two favorite races. The first is the children's sticker race at the Jay Peak Trail Festival, where kids run and collect stickers simultaneously. Her second favorite is Race the Cog, where runners compete against a train to reach the top of Mount Washington. Maisie loved cheering on her parents from the spectator train. Her father, Sam, was one of only two people to beat a train to the top of Mount Washington in its first year!
Evelyn Popham and Havanna Raffio are both 6 years old and in kindergarten. They started as stroller buddies and became friends. They enjoy seeing each other at the races.
Evelyn is a huge fan of her parents, who participate in races every weekend. She has completed about 12 marathons while being pushed in a stroller, which is impressive for her and her dad! Evelyn can also run 5Ks independently and often does so alongside her mother.
Havanna, our granddaughter, has been attending races with us her entire life. She enjoys the shorter races the most, but this summer, she aims to complete her first 5K. She explains that running is most fun when you can take breaks to do cartwheels. Havanna says she likes to run, because it’s a great way to exercise.
Running Icons
At 84 years old, Peter McDonough is a local superstar who attends all of Delta Dental’s running events. He is usually
Clockwise from top left: Amber Farreira and daughter Charlie Kelly Cullen; Evelyn and Mike Popham; Ella and Mary Gosling; and Havanna Raffio.
one of the last to finish, but he receives the loudest cheers from the crowd. When asked about his favorite races, I was amazed by his response. He proudly shared that he has completed 60 marathons, including 33 in Boston, and has also participated in 26 Mount Washington Road Races. When I asked his advice for new runners and those who hope to run well into their 80s, he said, "Keep showing up!” and “Always be grateful for what your body can do.”
Rob Knight is a beloved local running legend and inspiration to many of us. His passion for running began in the 1990s, training with Bob Teschek and the Granite State Race Team.
One of Knight's most memorable racing experiences was a hot Boston Marathon. He pushed through the challenging heat to cross the finish line but then blacked out. As he regained consciousness, surrounded by medical staff, he was happy to see a familiar face: his good friend from the Vineyard, who happened to be nearby.
Throughout winter, Knight often participates in local snowshoe races and 5K events, demonstrating his dedication to staying active and engaged in the running community.
Rita Labella and Susan Lovering are two outstanding veteran runners in their 70s. Lovering caught my attention this winter when she attended one of Delta Dental’s snowshoe races. She had never run a snowshoe race but wanted to try it. Because the race has loaner snowshoes available, anyone can jump in. She did very well and completed all three races in the series.
❛❛
Keep showing up and always be grateful for what your body can do!
—
Peter McDonough, 84
❜❜
Lovering started running to quit smoking in her 20s and then returned to running in her 50s. Her daughter invited her to try a half marathon at Disney, and she agreed and started training. She never looked back. Labella is a talented runner who participates in races every weekend. She also has a beautiful singing voice. You might have heard her sing the national anthem if you ran the NH Marathon last fall. She enjoys seeing families with children at the races and loves sharing her passion for running with her friends. Recently, Labella helped a friend prepare for the running test at the NH Police Academy. They met at Memorial Field, where she designed track workouts for her friend. As a result, her friend's mile
COURTESY PHOTOS
Above: Tom Raffio and Peter McDonough, who competed 33 Boston Marathons. Below: Rob Knight races on snowshoes through the winter to stay connected.
Above: Rita Labella and Susan Lovering at the Run n Cube 5K.
time improved significantly, dropping from the 10s to the 8s. She successfully passed her running test.
The last runner I want to highlight is someone many know: Andy Schachat. He recently entered a new age group: 70. While we often recognize Schachat for his announcing, what you might not know is that he shows up early to races so he can run the course.
His favorite course is the Delta Dental Course in Concord because it is flat, fast and a great PR course. His advice to new runners: Stay positive!
These are just a few incredible individuals from our New Hampshire running community. While their stories vary, their messages remain consistent and meaningful: Keep moving and work hard. Stay positive and grateful. Encourage yourself while also supporting others. Have a goal in sight. Look out for those around you and offer help whenever possible.
No matter how young or old, people like this make our running community a welcoming place where we all strive to be our best. RNH
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Andy Schachat has been a race announcer for more than 25 years.
RUNNER PROFILES
Four New Hampshire athletes share why they run.
PHOTOGRAPHY BY JOE
KLEMENTOVICH
Sam Fazioli
Age: 33 / From: Derry
Running Club: Greater Derry Track Club, Whirlaway Racing Team, The Derry Girls Track Club
Years Running: 14
Why do you like running? In 2011, while studying at Northeastern, I found myself without a sport to look forward to with each upcoming season for the first time. It felt like there was a void in my life. I watched the Boston Marathon from the sidelines and was struck by the energy of the city and the pride of the runners walking around with their medals post-race. I knew that this was what I was looking for to fill that void, so I started training.
Running changed my life after that. It forced on me a work ethic, sense of commitment, motivation and habits that I didn’t have prior, thanks to the constant goal setting, resetting and never being satisfied with what I ran in the past. The obsession over training consistency and self-improvement has bled over into all areas of my life in a very positive way.
Running is how I met my wife (Jackie), and how I met many of my closest friends today. It’s almost like a second life that we all share outside of our daily 9-to-5s and non-running friends. It’s the best.
Favorite race? In order of where they fall on the schedule, my holy trinity of races is:
The Boston Prep 16, The Boston Marathon, The Mount Washington Road Race
Top running accomplishment? The Henri Renaud Award plaques given to the first NH finisher at the Boston Marathon are the only awards I display in my house. The most recent, from 2024, was particularly special because I did not think I had a chance at it, and the race came down to the wire between myself and someone who is significantly faster.
Editor’s note: Fazioli was the top male finisher from New Hampshire for the last three Boston Marathons.
Best running memory: The Boston 2019 race went really well. I negative split it by a couple of seconds, so it was as close to a perfect race as I could have run, and it was one of the few times I was fully satisfied with my performance. After that, the day was just really nice. My parents, siblings and wife were there. The weather was perfect for walking around the city, and I was feeling great. There was nothing particularly special or crazy about that race, but it was just a perfect day that I like to think back on.
Favorite workout: Minutes (15-20 x 60 seconds hard, 60 seconds jog); continuous 30–45-minute tempos.
I try to keep things as simple as possible. I think this helps me stay consistent.
RUNNER PROFILES
Terry Livingston Ballou
Age: 57 / From: Center Conway
Running Club: White Mountain Milers, Central Park (NYC) Track Club
Years Running: Consistently, almost 50
Why do you like running? I’ve been a runner since the age of 8. My parents were both runners, and they would bring all five of us kids along to whatever road race they were doing. We would just jump in, motivated by the shiny trophies and family bragging rights, completely undaunted by running 4 miles, 5 miles or even 8 miles with no training. I loved sprinting, and winning was exhilarating.
My dad was the high school coach at Kennett High School in North Conway, so I ran for him from seventh grade through 12th. We had amazing talent on that team. We won the New England Championships in cross-country in 1983. By my senior year, I had records in the 100, 200, 400, 800, and long jump, as well as the 4x100 and 4x400. Most of my records have since fallen, but I still have the 400, 800, and 4x400 records at Kennett.
More impressively, my dad is still coaching! He’s going on his 45th year, and my mom is an assistant coach. The local track is named for him.
Favorite race? My favorite race is the 5th Avenue Mile: There’s nothing like running through the heart of NYC with streets lined with screaming spectators. (My masters PR is 5:09, when I won the race in 2010 at age 42.) The mile is the perfect race for me, as it blends speed with strength.
Top running accomplishment? My most special running accomplishment would have to be competing at the U.S. Olympic Trials in Eugene, Oregon, in an exhibition race for masters runners (40+). I was fortunate enough to compete twice: once in 2008, at age 40 (the event was 200 meters, I ran 27.89 and placed fifth); the second was in 2012, at age 44 (the event was 400 meters, I ran 61.05 and placed fifth again). My family came with me, and it was amazing to have them there to cheer me on. The depth of talent in masters runners is just incredible; I am so happy to be able to compete at my age, and I’m always inspired by my fellow competitors.
Best running memory: My best running memory is winning the Cross-Country New England Championships in high school. We were complete underdogs, a ragtag little team in mismatched sweats, but we knew we had a shot if each girl did her job. I never loved distance running, and I was not our top runner, but we all ran our best races of the year and got the victory. That was teamwork at its finest, and the elation and pride I felt at that moment is indelibly imprinted in my memory.
In March 2010, I set a World Record in the 4x800 at the Masters Indoor Championships in Boston. My team averaged 2:21 per leg.
Favorite workout: My favorite workout is anything short and sweet on the track: 5x300 at mile race pace, or 8x200 at 800 race pace. On the roads, my go-to is a two-mile warmup, followed by 5-4-3-2-1 minutes hard, starting at 5K pace and getting down to mile pace.
Emilee Risteen
Age: 29 / From: Derry
Running Club: Derry Girls Track Club, Whirlaway Racing Team, Puma Project 3
Years Running: About 10
Why do you like running? My interest in running, or more specifically in marathoning, came from watching the Chicago marathon run by my dorm each year. I was so inspired by the grit and sheer human ability it took to accomplish such a task. I never thought I would be able to do it, but I was intrigued.
I've participated in sports my whole life, including two years on the high school track team. However, I consider the start of my running journey to be when I was in college and began running more regularly.
Running now plays a much bigger role in my life. However, the things I enjoy about it stay the same. I love the way it challenges me, always pushing me to reach for more. I love the way it grounds me, quieting my ever-moving mind and creating a pocket of stillness in my day. I love the people it has brought into my life, the places it has taken me, and the lessons it continues to teach me about myself. Running has a way of exposing yourself, and while painful in the moment, it also opens the door for so much growth and healing.
Running also has such a great community of people and can bring you to make connections with more people than you otherwise may have.
Favorite race? The Boston Marathon Editor’s note: Emilee was the top female finisher from New Hampshire for the last two Boston Marathons.
Top running accomplishment? Participating in the professional field of the Boston Marathon. It is truly humbling to be able to line up with some of the world's best on such a big stage. I don't think I'll ever get over it.
Best running memory: My best running memory would have to be my "breakthrough" race in Boston in 2022. It was there that I broke 3 hours for the first time, PR'd by about 20 minutes, and proved to myself that I could dream a little bigger in the sport. It was the kind of race you only dream about, and my feeling when I crossed the finish line was, "Is this real life?" It opened so many doors for me in the sport, and it was a day I will never forget.
Favorite workout: I love the long run workout: 20+ miles with some sort of marathon pace sprinkled in. A long grind, but it always leaves you feeling so accomplished and helps to build confidence for race day.
RUNNER PROFILES
Kevin Tilton
Age: 43 / From: Moultonborough
Running Club: Hometown group: White Mountain Milers; Racing group: Central Mass Striders
Years Running: 30
Why do you like running? I played a lot of sports when I was a kid, but running was always the one part that I was good at and made up for my lack of other skills.
Favorite race? I have run the Mt. Washington Road Race 24 times. I've been lucky to have a world-class mountain race in my backyard. My 5th-place finish and PR of 1:03:42 in 2005 are memories that stick with me.
Top running accomplishment? Representing the USA at the World Mountain Running Championships in 2005 (New Zealand) and 2006 (Turkey).
Best running memory: Running the Maroon Bells Four Pass Loop in Colorado is high on my list, but I've been lucky to run in many cool places around the country and in my backyard.
Coolest thing you’ve seen while running? The trains in the Allagash Wilderness in northern Maine. I remember seeing a piece about them on TV when I was 8 or 9 years old and finally got to go there in 2016. It was pretty awesome to run along the overgrown railroad tracks through the woods and suddenly pop out into a clearing where the two massive engines sit.
Favorite workout: 3x1 mile uphill. Nowadays, I only race uphill mountain races, and this is a good workout to get me ready for the long, steep grade at Mt. Washington.
GOINGTHEDISTANCE
New Hampshire’s Ultra-Running Scene
ost runners start with the 5K, but once they’ve tackled 3.1 miles they move on, progressing in distance to the 10K, the half marathon and finally the marathon. But when the pavement ends and runners are still looking for a challenge beyond 26.2 miles, the trails of ultra running beckon. And what better place to dip your toe into the ultrarunning scene than in New Hampshire?
The Granite State boasts a wide variety of ultra-running races on every imaginable type of terrain and format, from last-man-standing backyard ultras, like Bubba’s Backyard Ultra in Conway, to repeated out-and-back courses like Hamsterwheel Ultra in New Boston, or the Jigger Johnson 100 Miler that takes you through some of the most rugged trails the White Mountains have to offer.
One of New Hampshire’s most iconic
BY SARAH CANNEY
ultras, Ghost Train, takes runners back and forth along a stretch of old railroad between Milford and Brookline.
“Ghost Train was the brainchild of Buddy and Cindy Lou Dougherty,” says current race director Rob Fiero of the local conservationist couple who started the race in 2009 as a fundraiser for conservation efforts in the Milford and Brookline area. Known as New Hampshire’s “Original 100 Miler” the race, started as a 15-mile distance, has grown substantially since its inception. It offers runners a 30-hour ultra and various relay options.
“I look forward to Ghost Train weekend like it’s Christmas,” says Fiero when asked about his race-directing duties. “I think the ultra-running community is made up of some of the friendliest, most generous, laidback people that you’ll find. It doesn’t matter if you’re the fastest person crushing serious races, or if you’re there to have fun and challenge yourself. Everyone is welcome.”
Marylyn Styles, race director for White Mountain Endurance echoed Fiero’s sentiments: “The New Hampshire ultra-running
community is made up of some incredible individuals who share a deep love and respect for the mountains and trails.”
For Styles, her race-directing duties start every season in May with the White Lake Ultras, which offers 6, 12 and 24-hour options for racers. “The race is ideal for first-time and newer ultra runners,” Styles says. “The 2-mile loop course ensures that runners pass through a fully stocked aid station every two miles.”
Styles noted that the race also serves as an early long-training run for more competitive ultra runners. “It’s a fantastic way to kick off the race season ... at night, tiki torches light up the beach, and the sounds of loons across the lake add to the magical experience.”
Over the years, New Hampshire has produced a few competitive ultra runners,
Bubba's Backyard Ultra in Conway is a last-manstanding contest where runners loop the 3.5-mile course as many times as they can. The 2024 winner, Danny Meija, completed more than 150 miles. Ultra runs require a different mindset than other types of competitive running. Photos by Joe Viger Photography and White Mountain Ski Co.
You’ll learn more about yourself in 36 hours than you will in 36 years.
—
Peter Bonito
❜❜
like Karl Meltzer from Auburn. Known as the “Speedgoat,” Karl is one of the winningest ultra-trail runners. His record for the Appalachian Trail’s Fastest Known Time (FKT) for the southbound route was set in 2016 and held until 2023. Larissa Dannis, another top New Hampshire ultra runner, finished second at the Western States 100 in 2014. After a long hiatus, Dannis reentered the racing scene with a win at the Jigger Johnson 50 miler in August 2024.
As impressive as the top performers are, the majority of ultra runners are not professional athletes; they are regular people out there to test the limits of their physical endurance and mental resolve.
Peter Bonito started running after he was sidelined by a CrossFit injury. A lifelong soccer player, he was drawn to the competition of road running but quickly
transitioned to the trails. For his first 50K in 2016, Bonito did little training, wore road running shoes and didn’t carry any fuel. “I had no idea what I was doing.” It didn’t take Bonito long to figure it out, and he began to place higher in each race he ran. In 2021, he won the Beat Down on Drummer Hill 6-hour Ultra in Keene.
“After the Drummer Hill win, there was this voice in my head: ‘You could be good, you could be competitive.’” Bonito listened to that voice, and over the past few years has made a name for himself locally as fierce competition, finishing 5th at the 2023 50K Trail National Championships hosted by 603 Endurance at the Ragged Stage Race and 50K in Sunapee.
Even as he racks up impressive finishes, Bonito notes that ultra running “is a lot about the relationships and that transcends
the competitive nature of the sport.” At age 39, Bonito believes he’s just getting started, and he’s not alone in that sentiment.
“You look at me, you wouldn’t think I could run 100 miles,” says Sarah Davidson, a former attorney turned middle school science teacher based in Conway. “I like being the underdog.” After competing in Ironman Triathlon during law school, Davidson transitioned to ultra running in 2018. “I’ve never been the fastest athlete, but I can go long.”
Davidson, 44, trains early in the morning and challenges herself, not just with races but with personal endurance “objectives.” She’s completed the Vermont Long Trail, the 100 Mile Wilderness Trail and is currently training for an FKT attempt on the Cross New Hampshire Trail. “For me, it’s all about the journey. The quiet hours on
Below left: The 4-mile Hamsterwheel course can be based on time (6, 12, 24, 30 hours) or distance (running 100 miles individually will earn you a buckle). Photos from Run Crazy Far. Below right and at right: The White Lake Ultra has a lakeside course with 6-, 12- or 24-hour race options. Photos from Aravaipa Running.
The New Hampshire ultra-running community is made up of some incredible individuals who share a deep love and respect for the mountains and trails.
— Marylyn Styles
It doesn’t matter if you’re the fastest person crushing serious races, or if you’re there to have fun and challenge yourself. Everyone is welcome.
— Rob Fiero
❜❜
the trails and roads. I love that.”
Even with her solo efforts, Davidson loves to return to the racing scene for the community and connections. “Everyone is so gracious. It’s such a good vibe. It’s lighthearted and fun, there’s costumes, music — even the spectators get into it.”
When it comes to training for an ultra, some of the basics of road running still apply: You’ll need to build a plan around volume, intensity and recovery. Since most ultras are held on trails, runners will need to take their training off-road.
“Start on trails,” Styles says. “Get used to the varied terrain, elevation changes, rocks and roots.” While an ultra-running build might resemble marathon training for a few weeks, it will ultimately change when runners start to add back-to-back long runs to get the necessary volume to go beyond 26.2. Stacking multiple double-digit runs, like a 20-miler and then a 12-miler one day after the other is a way to increase endurance and gain durability.
Bonito has arranged his work schedule so he can log several long runs during the week before his kids get out of school. “Then my wife and I take turns on the weekends. We alternate so we each get time doing our thing.”
While most road runners focus on building speed through track and road intervals, ultra runners tend to focus on terrain-specific intensity. Incorporating uphill repeats to become an efficient climber, or downhill repeats to condition the quads will help a runner prepare for whatever the ultra has to offer. Walking or speed hiking are often underrated but highly effective training modes. “Ultra running forces you to change your mindset about what is the perfect race. Walking is acceptable; it’s even a good strategy in some cases,” Davidson says.
With so much time spent training, recovery becomes critical for ultra runners. Fueling before, during and after training runs is crucial for sustained energy during
the run, but also to accelerate recovery afterward. There is a multitude of engineered foods, like GUs and gels, but many ultra runners reach for foods you might find in your grocery store’s snack food aisle, like pretzels, potato chips and gummy candies. These are often the foods you’ll find at aid stations, along with salty broth, ginger chews and baked goods.
Whether it’s the challenge of the distance, the supportive atmosphere, the connections (or the snacks!), if you’re looking to test the limits of your running, New Hampshire’s ultra community is the place to do it. “You’ll learn more about yourself in 36 hours than you will in 36 years,” says Bonito of his experience running Bubba’s Backyard Ultra.
Getting started doesn’t necessarily require perfectly planned training, it just requires a willingness to test yourself and log the miles. “Don’t wait until you think you’re ready or an expert,” Ghost Train race director Fiero says. “Sign up for the race.” RNH
The Jigger Johnson Ultras are 20-, 50- and 100-mile trail runs to the peaks of the White Mountains. Photos by Emily Perkins for Aravaipa Running.
Mount Washington Road Race is nearly 8 miles straight up
ONE-OF-A-KIND RACE
What can make a 7.6-mile race feel harder than a marathon? When the course is a single, continuous uphill. The slogan for the Delta Dental Mount Washington Road Race is deceptively simple: “There’s only one hill.” But when the hill is New England’s tallest mountain and the race involves 4,650 feet of vertical gain with an average grade of 12%, what sounds like an assurance that runners would love to hear quickly reveals itself as a cheeky nod to one of the roughest races in New Hampshire.
“There’s no recovery,” said Michael Davis, the CEO of the running coaching business No Finish Line Fitness, who has participated in the race. “Even if you stop and sit for five minutes and you think, ‘OK, now I can handle going up even more,’ really, your cardiovascular system just doesn’t recover in time to be able to feel better about that.”
“I ran a couple of marathons before that, and I had more in me in the last 2 miles of those than I did the last mile to half mile of that race,” he added.
The race was first officially held in 1936 and then held sporadically until 1966. It has been held annually ever since, although bad weather can cancel the race outright. The road race has become a bucket list item for runners all over the country, with some journeying back to Crawford Notch every year, said Meghan Moody Schwartz, event director for the Mt. Washington Auto Road.
“Someone will email and say this is their 24th year running it in a row,” she said. “There’s so much pride and community surrounding the event.”
Runners have three hours and 30 minutes from the start of the race to make it to the top and have their time counted. The grade varies — sometimes it is 18%, but the last 50 yards include a 22% grade section that, in addition to being punishing, “makes you feel like you’re almost gonna fall backwards,” Davis said.
To prepare for a mountain race, Davis said prospective runners should work in 30-minute sessions on a stair climber machine to get used to the feeling of constantly going uphill. Strength training should focus on the glutes, quads and core to maximize
BY CAITLIN ANDREWS / / PHOTOS BY JOE VIGER
Joseph Gray of Colorado is an eight-time winner of the Mount Washington Auto Road Race.
Top to bottom: Patrick Gandini at last year's Mount Washington Auto Road Race. Samuel Fazioli leads a pack of racers up the auto road. Kayla Lampe was the top female finisher of the 2024 race.
efficiency. Long interval runs — with some elevation if you can find it — are key to building up the anaerobic and cardiovascular strength to sustain yourself through the race.
Runners should also practice fueling for the race despite its shorter mileage because of how much stress the body experiences running uphill, Davis said.
“Going steady uphill is going to stress the body, like sprinting would stress the body, right? And when you sprint, you start to use your glycogen and all your fuels you have,” he said.
Runners who put up significant mileage might not struggle to adapt. Patrick Gandini said he had never run anything like the Mount Washington race when he toed the start line for the 2024 race. But the Gilford, NH, native who now runs for the Naval Academy’s cross-country and track teams said he had a decent amount of mileage built up beforehand and was fresh off a track season, which gave him some confidence. He ended up finishing fourth overall and was the first Granite Stater to finish.
“The whole race, I just kept clipping away, and I was in a good spot, I never hit that wall,” Gandini said. “There was a decent headwind once you got above the tree line, so I was sort of stuck in cruise control, just in this one gear. So I don’t think I was ever
quite pushing to the limit of my legs.”
Gandini attributes his success in part to his fitness and in part to starting out faster than he wanted his average pace to be, which let him get into the chase pack early on. And he encourages people to prepare as much as they can ahead of time.
But: “Nothing’s going to prepare you for that day,” he said, “because it’s such a unique race.”
“I think just being in the right mental state of, ‘Yes, I’m ready, I did everything I can do for this,’ and whatever happens, happens.”
For Kayla Lampe, a western Massachusetts runner who has qualified twice for the U.S. Olympic marathon team trials, the key was not losing control of her heart rate and breathing.
Her approach to training was hills-focused, but Lampe said she quickly learned taking those hills at full speed was not going to work after sprinting to the top of a fire tower trail in her town of Shelburne Falls, Mass.
“It was like an 85-degree day, and I ended up throwing up at the top,” she said. “I could push myself to the limits, but I don’t think it’s sustainable for that long a period.”
That focus on control helped Lampe secure the first-place spot for the women’s division in 2024. She advised not getting ahead of yourself, and also understanding the mental challenges associated with distance running in general.
The Mount Washington Auto Road Race is a grueling, entirely uphill race, but the views are great.
Matthew Brown nears the summit of Mount Washington at last year's Auto Road Race.
There's only one hill at the Mount Washington Auto Road Race, but it’s also the hill to the top of the highest p eak in New England. Racers cover 4,650 feet of vertical gain that at points are a 22% grade.
“Your body is going to want to slow down, and you have to tell it, ‘You’re OK, you can keep going,’’” she said. “You stay with it and think about not how hard it is, but how you’re going to feel when you get to the top.”
This year’s race will take place on June 14. The road is closed during the event, but after that, runners are expected to find a ride back down and are encouraged to have a support driver. And because the mountain’s weather is famously unpredictable — Mount Washington had received over 8 inches of snow by the middle of June 2023, according to AccuWeather — runners are highly encouraged to bring multiple layers of clothing and their own water, as there is one refill station on the course. RNH
MORE RACES IN THE WHITE MOUNTAINS
White Mountains Marathon & Half Marathon
Sunday, May 4
Run from the Graham Wangan Overlook to the Ham Arena in this race, which takes you along the Kancamagus Highway and the White Mountains National Forest before finishing in Conway. The half starts from the Russell Colbath House parking area. Learn more: runrevel.com/rwm
Race the Cog
Saturday, June 28
Run from Marshfield Base Station to the top of Mount Washington and see if you can beat the Cog Railway there. The course runs along the tracks with 2.75-mile and 5.5-mile variants.
Learn more: aravaiparunning.com/ white-mountain-endurance/cog
North Conway Half Marathon & 5K Run Walk
Sunday, September 21
The race starts at Schoulder Park in North Conway and takes you through the town and along the White Mountain Highway. Should feature early fall foliage in one of New Hampshire's prettiest fall towns. Learn more: events.elitefeats.com/ 25nconway
PHOTO BY ELITEFEATS
SHOWDOWN AT SUNAPEE
Race Will Help Shape the Future of U.S. Trail Running
BY ERNESTO BURDEN
On June 1, the United States’ mountain running elite will face off in New Hampshire on a challenging 9.3-mile course at Mount Sunapee in the Sunapee Scramble. They’ll be vying for a spot on the U.S. Classic Up/ Down Mountain Running Team, and a showdown with the best-of-the-best from around the globe at the World Mountain and Trail Running Championships in Canfranc, Spain, in September.
There are only four men and four women per team for the Up/Down category. One of the women’s slots is already locked in: Grayson Murphey, U.S. winner of the Classic Mountain race at the 2023 World Mountain & Trail Running Championships, has automatic selection. That leaves seven prized spots to be filled at the Scramble.
PHOTO BY PETER MAKSIMOW
“We have 150 athletes that could give it a go and make Worlds,” says race director and SIX03 Endurance Co-founder Tom Hooper. “All the big guys will be there.”
The course will be tough. “We try to simulate exactly what we’ll have in Spain for a course,” Hooper says.
That means two loops and almost 3,300 feet of total vertical ascent.
There’s also a particularly technical section of the trail: an uphill mile on the Newbury Trail. Hooper says the downhills are mostly glades. He also notes, just as New
do this no problem,” Hooper says. “That’s the great and funny thing. There’s no other sport where you can run with elites.”
Two Championships at Stake
Adding to the Scramble’s excitement this year, the event will also be host to both the Collegiate Mountain Running National Championships and, on a special 4-mile trail, the New England High School Trail Championships.
For the collegiate runners, there’s a $3,000 prize purse and a chance to spend time rubbing elbows with the elites of American mountain running.
“This is going to be their test,” Hooper says of the top college runners. “It’s going to hurt them, the second lap; it’s going to be good, they’re going to like it.”
Hooper says this race will also provide insight into what their post-college running careers might look like and help open possibilities they may not have considered.
“What happens next? They can hang out with the elites, learn their next move.”
It will also be a chance for both college and high school runners to find out if they have an untapped gift for the trails.
“Someone who, on the road is good but not great, could be a superstar on trail,” Hooper says.
While Hooper says trail racing loses many talented young runners to the lure of road racing, he sees this year’s Scramble and its confluence of elite, collegiate and high school racers as a key opportunity to grow the sport and shape the future of American trail running. RNH
England skiing can require some adjustment for West Coast runners, so too will New England trails.
“When we think trails, we think rocky and rooty,” Hooper says. “West Coasters think buttery smooth and dusty.”
The stacked field, and the two loops, will make for an especially exciting race to spectate. “You can watch from the summit,” Hooper says, “or pick a spot on the mountain and hold on, because it’s going to be fast and furious.”
Challenging course aside, the approachable race distance means you don’t need to be a mountain running veteran to run the Scramble and test yourself against the elites. “If you run half-marathon roads, you can
This race serves as the qualifier for the USATF Mountain Running Champions, and participants must climb more than 3,300 feet over the 9.3-mile course. Photos by Joe Viger.
Pentadoi Loop
BY SARAH PEARSON
For trail runners looking for a White Mountains route with views of waterfalls and options to adjust elevation and distance, the Pentadoi Loop, off the side of the Presidential Traverse in Randolph, is a great place to start.
It’s among the trails that will be detailed in a forthcoming guidebook co-authored by Andrew Drummond, an ultrarunner, backcountry explorer and founder of White Mountain Ski Co. in Jackson.
“It's more like mountain running and hiking. It's generally less runnable terrain, but it's a mix,” Drummond says. “I want (the guidebook) to be a little something for everyone. So, if a customer comes in the shop and they want a recommendation, I can be like, ‘Well, have you spent time in this range?’ Based on their timeline and what they're looking for, as far as a commitment for a run, you can give them four options to get started, and then they can obviously explore on their own after that.”
Customization and adaptability are key features of this trail loop, which has several intersections of alternative paths so that runners and hikers can adjust to the challenges on which they want to train.
“ There's also a lot of room for exploration,” Drummond says. “It's like you could be in the zone and never repeat a route twice. You could add on or shorten up this route, depending on how you feel.”
The Pentadoi Loop begins at the Appalachian Trailhead Parking area (elevation 1,300 feet) off Gorham Hill Road in Randolph, across from Durand Lake.
“Up off the Appalachia Trailhead, as far
Its scenic qualities and the trail system’s adaptability make it a great spot for trail running.
— Andrew Drummond
Pentadoi Loop
Distance: 5.7 miles
Elevation: 1,741 feet
Difficulty: Hard
as White Mountains go, it's some of the most runnable terrain where, any weather day, you can pretty much get out on those trails,” Drummond says. “That's certainly like a fun trail option. What's nice is that you can extend it as far as you want. So, if you feel like you wanted to go a little further, you also have the rail trail there that runs across the starting point, so you can extend it that way east or west along Route 2.”
Runners can start ascending the Airline Trail before veering to the right at a fork onto the Short Line Trail. Short Line Trail becomes the Randolph Path, and that rises to nearly 2,900 feet elevation.
The Pentadoi “is 5.8 miles with 1,700 feet of climbing, and it takes you from the Appalachian Trailhead up to the base of King Ravine,” he says. “The highlights of it is that you pass all these different cascades along the way, and it's like a true hardwood forest experience in there.”
Once you’ve been running for 2.25 miles, you will hit the intersection that
GORHAM HILL ROAD
gives the loop its name. King Ravine Trail, Randolph Path and the Amphibranch form a five-pronged crossroads. Instead of staying on the Randolph Path, which is headed out toward the Adamses, turn right to head downhill on the King Ravine Trail. Follow the King Ravine Trail for 0.87 miles until it merges with the Lowe’s Path. It’s a steep
20%-plus grade at the start, but only for about 0.15 miles. You’ll head back uphill for about three-tenths of a mile before hitting the rest of the downhill.
Your time on the Lowe’s Path is short, just 0.1 miles, then continue heading downhill on The Link, which you follow pretty much to the beginning, reconnecting with
RANDOLPH, NH
HIT THE TRAIL
the Airline Trail to bring you back to the parking lot.
“All these trails are very well maintained by the Randolph Mountain Club,” Drummond says. Its scenic qualities and the trail system’s adaptability make it a great spot for trail running, hiking, snowshoeing and more.
“I've utilized this route to get to get into King Ravine for a ski trip. I've used it for a bigger traverse across the Presidentials, to connect from Randolph to Bartlett, which is a whole crazy thing. I've used it in late fall, when there's bad weather, to still get a nice trail run in and get some elevation without having to go above the tree line,” Drummond says. “It's just this impressive network of trails. It's neat, the way they weave in and out, and highlight all of these different cascades and waterfalls in the area. There are small bridges. It's very scenic and there are lots of beautiful spots to take breaks along the way.”
For runners who like mountain trails, the benefit of this system is that spots where you have to stop running and do some serious hiking are limited.
“There're some trails in New Hampshire that are just pure hiking for 99% of the runners, but this one isn’t that type of trail,” Drummond says. "While it's a sustained climb, it's one that you can practice. You can do intervals. You can break up your run, and do sections of running, sections of hiking, to really improve your uphill fitness.”
Trail running is a great way to cover a large amount of terrain in a short time to make the most of the mountain experience, Drummond says.
He is a native of the Mount Washington Valley. “I grew up ingrained in the ski culture, as an Alpine racer, but I kind of fell out of love with skiing. Once I discovered backcountry skiing, that's really what drew
“ ... you pass all these different cascades along the way, and it's like a true hardwood forest experience in there.”
— Andrew Drummond
me back here to the Northeast in the White Mountains,” he says. “And given that the skiing season is only so long; I've always been a hiker, but trail running was like the next best thing.”
Upon returning to New Hampshire after some time on the West Coast, Drummond founded Ski the Whites, then Run the Whites, which now operate as White Mountain Ski Co.
“We started a run, an uphill series called Friday Night Vertical. We've taken over a local 10K road race. We started a backyard ultra. We have a nighttime 5K-10K trail race. We started a turkey trot,” Drummond says of his company’s event sponsorship. “The core of it is: We're a specialty outdoor shop focusing on backcountry skiing, trail running and biking, too." RNH
Keep Your Stride Strong with Elliot Sports Medicine
Whether you’re an athlete, a weekend warrior, or simply staying active, our fellowship-trained sports medicine physicians are committed to getting you back to peak performance. With on-site imaging, bracing, and a fully integrated health system, we streamline your recovery—so you can focus on the finish line.
Elliot Orthopaedics and Sports Medicine is conveniently located in Manchester and Hooksett.
> ElliotHospital.org/SportsMedicine
Phone: 603-625-1655
Q&A
ASK THE EXPERTS
Runner Weaknesses and How to Avoid Injuries
When training to race, many runners focus on speed and endurance with various regimes of practice speeds and distances. However, they may discover that failure to train all parts of their body, or escalating their training regime too quickly, can lead to injuries or pain. We checked with several orthopedic specialists to find out what areas are often overlooked by runners and what steps they should take to avoid hurting themselves.
Dr. Neal Goldenberg Orthopedic surgeon and director of the sports medicine program at Cheshire Medical Center in Keene, a member of Dartmouth Health
Q|What is a physical weakness you regularly see in runners?
A|One physical weakness often seen in runners is weak hips. However, the findings are often subtle, so they can often go unnoticed or might even present as knee pain. Therefore, when runners present to the clinic with knee pain, it is important to evaluate the entire lower extremity, from core to floor. Specifically, weak hip abductors and external rotators (think gluteal
muscle group) are common reasons athletes present to the doctor’s office for activityrelated hip and knee pain.
Q|
How does that contribute to injuries?
A|Hip weakness has been associated with many common running-related and training-related injuries. This includes iliotibial band syndrome (ITBS) and anterior knee pain, sometimes referred to as patellofemoral pain syndrome (PFPS). Weak hips (and core) make it difficult to support the pelvis during running. The hip muscles are engaged during every stride when one leg makes contact with the ground (and the other is in the air). During this single-leg stance phase, the hips must work to keep the pelvis level and prevent it from tilting.
When the hip muscles are weak (or fatigue early if runners increase their mileage too quickly), the pelvis tilts, and the knees tend to move inward relative to the foot during running. We call this type of malalignment between the hips, knees and ankle, knee valgus. Commonly, it may be referred to as appearing “knock kneed” and puts the knees at greater risk for injury.
Q|What can runners do to prevent these kinds of injuries?
A|Prevention of running-related injuries is an important part of being able to safely increase your mileage and
maintaining running as a lifelong sport. Stretching and strengthening of the hips is key. I recommend starting with hip stretches if you currently have symptoms of ITBS or PFPS and progressing to strengthening once you are able to complete the stretches without discomfort.
When it comes to strengthening exercises, they are great for rehabilitating from injury and preventing injury from occurring. One basic strengthening exercise is a clamshell-type exercise where you lie on your side and raise your hip and knees up, with the knee bent. However, some of my favorite exercises are more compound movements that incorporate both core and hip strengthening. Any activity where you are using a single leg or your foot position is offset (one foot in front of the other) engages these muscles. Some great examples are windmills, single-leg good mornings and single-leg deadlifts.
Lunges are another great way to strengthen everything from core to floor. However, when doing these exercises, proper form is more important than how much weight you are lifting. It is important to concentrate on keeping the pelvis level and the knees in line with the toes so that the knees do not bend inward.
An example of exercises for ITBS recommended by Dartmouth Health Orthopedics can be found at www.dartmouthhitchcock.org/sites/default/files/2020-12/ it-band-exercises.pdf.
Dr. Kevin Connolly Doctor of osteopathic medicine and primary care sports medicine and family medicine physician at Elliot Orthopaedics and Sports Medicine at Hooksett
Achilles tendinopathy is a prevalent injury among athletes, often affecting runners. This condition, which can be either acute or chronic, involves damage to the Achilles tendon, leading to pain and dysfunction. Most commonly, it causes discomfort just above the heel, intensifying with increased activity and easing with rest. Signs of progressive injury might include persistent painful walking and morning stiffness. Patients may experience localized tenderness and notice thickening or a soft tissue bulge along the tendon.
Whether acute or chronic, Achilles tendinopathy should be diagnosed and managed by a medical provider experienced with sports medicine to ensure a safe, pain-free return to running.
Q|What is a weakness you see in runners, and how does that contribute to injuries?
A|
Acute Achilles tendinopathy typically results after runners suddenly alter their training routine, such as by frequency, intensity or distance, particularly if they have poor biomechanics. They may also report a recent change in footwear or running surface.
This may occur after a new runner starts marathon training or an experienced runner incorporates speed or hill workouts. Chronic tendinopathy, however, is an overuse injury that occurs when training exceeds the tendon’s ability to heal from repetitive stress and typically develops over a longer period.
Several risk factors contribute to Achil-
les tendinopathy, including musculoskeletal strength, structure, biomechanics and even specific sports like running, soccer or basketball. Additional risks come from worn or ill-fitting shoes, training errors (such as running in cold conditions and sudden increases in training), and health factors like age, weight, hypertension, diabetes and certain medications.
Runners are particularly vulnerable to Achilles tendinopathy due to specific biomechanical factors associated with repetitive loads and unidirectional activity. Athletes who run as their only source of sport or exercise are at increased risk of developing Achilles tendinopathy, particularly if they don’t take appropriate rest breaks and cross-train.
Muscular imbalance, such as disproportionately strong hamstrings paired with weak quadriceps, hip flexors, knee flexors, hip abductors (gluteal muscles), and core muscles, can place added strain on the Achilles. Tight calf muscles, limited ankle mobility, and reduced foot and ankle strength also increase the risk.
Structural issues, like flat feet, high arches, or leg length discrepancies and hindfoot varus can also affect running form and predispose to injury. Runners can gauge their biomechanics by examining the wear pattern on their running shoes, which should localize to the midfoot. If wear is concentrated on the outside edge, it suggests over-supination. Wear on the inside edge indicates overpronation, while wear near the toes points to over forefoot striking.
Q|What can runners do to prevent this injury?
A|A sports medicine provider or physical therapist can identify muscular imbalances, recommend gait analysis and suggest treatments such as rest, taping, medications or heel lifts. Rehabilitation typically includes eccentric exercises and heavy-load, slow-resistance exercises.
During recovery, athletes can often par-
ticipate in other forms of exercise as long as they don’t aggravate symptoms, with mild discomfort being acceptable. It's important to continue rehabilitation exercises even after symptoms resolve.
To prevent acute Achilles injuries, athletes must listen to their bodies and avoid pushing through pain and injury. A dynamic warm-up or stretching before exercise is essential, and athletes should avoid cold weather training. Training should be gradual, with sudden changes in speed, distance or intensity avoided.
Competitive athletes or elite runners should consider working with a coach or trainer to guide their progression. Recreational runners training for a marathon should limit their weekly mileage to 40 miles. A well-rounded training program should include a rest day and 1-2 days of cross-training. Long runs over 13 miles should be done every other week. Beginners should start with short distances and a combination of running and walking during their training sessions. They should alternate training days and gradually increase their running time and distance every two weeks. Speed work should only be introduced once a runner can comfortably handle their desired running duration and distance.
To reduce the risk of chronic Achilles tendinopathy, athletes should consider crosstraining and prioritize post-exercise stretching, especially for the calves (both with the knees bent and straight). Cross-training one to two days a week should include activities like strength training, cycling, yoga and swimming, which target muscle groups like the quadriceps, glutes and core, and can help balance muscle development.
Runners should limit their running to four to five days a week, taking one full rest day. High school athletes should engage in at least two different sports throughout the year. Competitive runners should incorporate a month of reduced running each year, and all athletes should avoid running more than three marathons annually and
40 miles per week during off-seasons.
In addition to physical training, overall wellness is key to injury prevention. This includes staying hydrated, eating a regular and balanced diet, and supporting your physical, mental and medical health to keep your body in peak condition.
Strength exercises might include:
Legs/core: Step ups, lunges, side-stepping with bands, single-leg squats, planks
Perform two to three times a week, one to three sets, 10 to 15 reps each set
Foot/ankle: Toe yoga, towel scrunches, heel raises on a step, calf stretches
Perform three times a week, three to four sets, 10 to 15 reps.
Dr. Thomas Fortney Orthopedic surgeon and shoulder, elbow and sports medicine specialist at New Hampshire Orthopaedic Center
Q|
How can choosing the right shoe help?
A|
Selecting the right footwear can be tricky with the many options available. I recommend choosing shoes that are comfortable and suit your foot structure — whether you have high or low arches, or wide or narrow feet.
While minimalist shoes or barefoot running can teach good biomechanics, they may increase the risk of injury, such as stress fractures. If you choose minimalist shoes, transition gradually over months, starting on soft surfaces.
Q|What is a weakness you see in runners?
A|
One of the most common problems I see in runners is iliotibial (IT) band
tightness. The iliotibial band is a long muscle and tendon that attaches from the pelvis bone (ilium) to the shin bone (tibia), hence the name iliotibial band. An estimated 15% of runners have a tight IT band.
Q|
How does that contribute to injuries?
A|
When the IT band is overly tight, this can lead to several problems. A tight IT band can snap or rub over the outer portion of the hip (greater trochanter) and lead to inflammation of the underlying bursa. This can cause pain and audible popping over the outer portion of the hip, which is called “external snapping hip syndrome.”
A bursa is a small fluid-filled sac that acts as a cushion between bones and tendons. Inflammation of the underlying bursa in this location is known as “greater trochanteric bursitis.” A similar problem can occur at the knee when a tight IT band snaps over the outer portion of the knee. Pain, audible snapping and bursitis over the outer knee is often referred to as “iliotibial band syndrome.”
Q|
What can runners do to prevent that kind of injury?
A|
Prevention and treatment for IT band tightness includes physical therapy focused on stretching the IT band and strengthening surrounding muscle groups. Non-steroidal anti-inflammatory drugs (NSAIDs) can help reduce bursal inflammation and pain. A period of rest or decreased running distance may be necessary to allow symptom resolution.
Additionally, overly worn footwear can alter running mechanics and predispose to IT band tightness, so appropriate running shoes in good condition are important.
If symptoms remain persistent, a steroid injection into the bursa can help reduce inflammation. This condition usually resolves in four to eight weeks when appropriate measures are taken. Surgery is rarely neces-
sary but can be performed in refractory cases to release tension or lengthen the tightened IT band. Removal of the inflamed bursa can also be performed, but is seldom needed.
Dr.
David Hoang
Doctor
of osteopathic medicine and surgeon at Southern NH Health in Nashua
Avoid injuries by setting limits — and sticking to them even when the endorphins kick in
The goal of any exercise routine is to maximize benefits and limit injuries. For runners, there are many benefits to running, including weight loss, improved cognitive function, improved mental health, lower blood pressure, improved cardiovascular fitness, lower risk of diabetes and improved immunity. Common traits doctors see in runners are motivation and dedication.
When injuries occur, it is often hard for runners to take a break. Injuries are a fact of life with any sporting activity, and runners are no exception. They are more prone to shin splints, plantar fasciitis, iliotibial band syndrome, ankle sprain, patellofemoral joint syndrome, stress fracture and muscle strain.
One way a runner can avoid injury is being aware of a concept of the “runners high.” It is a sense of euphoria, after running for 30 minutes or more, where a person feels relaxed and calm. It allows a runner to feel less pain and endure longer periods of exercise.
Chemical reactions involving endorphins and endocannabinoids are thought to contribute to “feeling good.” It is important to recognize the goal you set for yourself before a run, whether by distance or time limit, and not overexert your body to a point of injury because of this feeling you may experience. RNH
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Taking Knee Pain in Stride
Running
can strengthen your joints and prevent injuries
Whether you're a casual jogger or a seasoned marathoner, knee pain doesn’t have to slow you down. In fact, research shows that running can actually strengthen your knees, improve knee cartilage thickness and help you avoid osteoarthritis. So why is it that the first question knee pain sufferers are often asked is, “Were you a runner?”
According to Dr. Neal Goldenberg, a sports-medicine-trained orthopedic surgeon at Cheshire Medical Center and team doctor for Franklin Pierce University and Keene State College, overtraining — not running itself — is one of the leading causes of knee pain in runners, and there are protocols you can follow to prevent it.
“I think the research bears out that patients who are more active, including runners, actually have higher pain thresholds,” he says. “When we worry about pain with running or any other activity, it’s more related to how we’re doing that activity.”
A Pain in the Knee
One of the most common causes of knee pain is patellofemoral pain (or anterior knee pain), often caused by running too much or too soon. Runners who experience patellofemoral pain in the front of the knee, around the patella (kneecap), due to how the patella moves along the femur (thigh bone). By strengthening your lower extremities, such as your core, hip abductors, external rotators and quadriceps, you
BY KRYSTEN GODFREY MADDOCKS
can help alleviate discomfort in this area, Goldenberg says.
“Concentrating on how you’re training, your volume of training, and how you’re ramping up is really the key,” he says.
Iliotibial band syndrome, or IT band syndrome, is another common cause of knee pain. In this syndrome, the iliotibial band (a thick band of tissue running along the outside of the thigh) becomes tight or irritated, causing pain, typically on the outer side of the knee.
While you might blame repetitive running for these types of injuries, your anatomy, stride and the surface you’re running on all play a role.
For example, those who prefer to run on a track and jog in one direction can exacerbate knee pain, and runners with a certain angle to their knee and other anatomical anomalies can also be predisposed to knee pain.
“A lot of studies show that it’s fairly common in patients who have weakness in their hips,” Goldenberg says. “When their pelvis tilts and the angle between their pelvis and their thigh bone decreases, their femur decreases. We call that abduction. For those who have IT band syndrome, that’s associated more with a running style that’s more knock-kneed. As you strengthen those hips and those training errors, the mechanics of how you run will improve.”
Concentrating on how you’re training, your volume of training, and how you’re ramping up is really the key.
— Dr. Neal Goldenberg
When Soreness Signals Overuse
It’s normal to feel sore and fatigued after a long run. But that soreness should dissipate in 24 hours. If you’re having trouble walking or see swelling, it might signal something more.
“That should a least raise that spidey sense that there’s something more going on,” Goldenberg says. “If there’s some pain that seems atypical for you and your training style, and it’s not going away as quickly as you would expect it to, then maybe it’s time to see your doctor.”
There are things you can do to prevent knee injuries from happening, and one of the biggest includes incorporating active rest. Active rest doesn't mean sitting on the couch all day; it's about engaging in lowimpact activities like swimming, cycling or yoga. However, while you do need to give your body the recovery it needs, you still need to keep your muscles strong, Goldenberg says.
“ Think about a core-to-floor program. Cross training is an excellent example,” he says. “You should choose an activity that helps strengthen muscles that will make you a better runner.”
According to Goldenberg, when runners are able to progress during active recovery, they can jog a lap or two and assess how they're feeling. However, it's important not to ramp up too quickly or run every day.
“I typically use the rule of no more than 10% a week; you shouldn’t increase your mileage by more than 10% a week,” he says.
Strength Training for Runners
Ben Biskovich, a 15-time marathon runner and founder of Heal Strong for Life, spent 20 years as an orthopedic physical therapist before founding his own practice in Nashua.
❛❛We typically overwork our quads and underwork our hamstrings. A great way to strengthen your hamstrings is to do a hamstring bridge.
— Ben Biskovich
❜❜
He's worked with patients looking to regain function post-surgery and has conducted gait analyses and strength-training programs for runners of all ages.
Like Goldenberg, he says the most common cause of knee pain is doing too much, too fast, too soon. Knee pain also results when runners overtrain in some areas but develop weaknesses in other parts of their body.
“Eighty to 90% of running injuries are overuse injuries due to repetitive strain,” he says.
Biskovich wrote his master's thesis on the benefits of high-intensity strength training in the elderly. He says that runners who swap cardio time for strength training can better protect their knees in the long run. Today, he focuses on helping people, mostly between the ages of 50 and 80, get back to activities they once enjoyed.
“I had a client go from falling and walking with a Tim Conway shuffling gait with a walker to walking independently within six to eight weeks,” he says. “Just from doing three exercises — a leg press, compound row and a bench press — he went from using a quad cane to a single-point cane, and then to no assistive device at all.”
While he says many orthopedic specialists tend to blame a particular tendon or ligament for knee pain, most injuries are actually spread evenly throughout the body.
Poor form can lead to overpronation, which can cause hip bursitis, Achilles tendonitis, IT band syndrome and patella tendonitis. Band walks, in which runners place a band around their midfoot and walk sideways, can activate external rotators and strengthen hip external rotators and abductors, which in turn control knee alignment.
Wall-sits can also help runners build leg strength without gym equipment. By sitting against a wall until your legs are shaking from fatigue, you can release hormones that build muscle fibers.
“We typically overwork our quads and underwork our hamstrings. A great way to strengthen your hamstrings is to do a hamstring bridge,” Biskovich says.
Cycling can also serve as a strengthening exercise as well as a cross-training activity. Instead of only using an elliptical machine for cross-training, Biskovich says that runners who bike can get a better range of motion and build muscles around the knee through cycling.
“Research on the bicycle shows that it
has a mild to moderate benefit for arthritic knees,” Biskovich says. “It does build muscles to support the knees without the pounding forces.”
Road to Recovery
Most runners love to work on increasing speed or mileage, but they’re less interested in warming up or post-run stretching. While loose muscles can’t always prevent an injury from happening, staying pliable can alleviate soreness and keep you in good form.
“Everybody comes for the entrée. No one really wants to stay for the bill,” Goldenberg says. “The running is the fun part you enjoy, but the warm-up and cool-down are just as important, and they’re really important to prevent injury.”
Biskovich says that runners should treat recovery as seriously as they treat their training, focusing on building mobility and strength. Using a foam roller after workouts can help release muscle spasms and improve overall pliability.
Here are some tips Goldenberg shares in his return-to-run protocol with patients.
• Start with walk-jog intervals.
• Establish a comfortable pace for 20 minutes without excessive soreness.
• If you can run 20 minutes pain-free, it’s a good sign you’re ready to progress.
• Do not train daily; incorporate recovery days.
• Avoid excessive running volume initially; build up gradually using the 10% rule.
• Stretch focus areas include hamstrings, calves, quadriceps and other tight muscle groups. Foam rolling can help break up tight fascia.
Goldenberg’s biggest takeaway: If you’re otherwise healthy, don’t stop running for fear it will ruin your knees.
“I think the myth that running is bad for your knees is wrong. A lot of people will say, 'I was really hard on my knees because I was a runner.' But I tell them, that’s exactly why you’re doing as well as you are now,” he says. “I truly believe that an object in motion tends to stay in motion, and running or some sort of activity is what’s going to keep us young, keep our joints young, keep us out of pain, and more likely keep them out of my office.” RNH
At Foundation Orthopedics, we share your passion for movement and are dedicated to getting you back to living an active lifestyle without pain or discomfort.
Attention-grabbing Challenges
BY JULIA ROBITAILLE
Strides to End Hunger
At the end of last year, Nashua native Matty Gregg ran 230 miles in eight days, raising funds for New Hampshire Hunger Solutions. Gregg dedicated the run to the late state representative Art Ellison, to spark conversation and awareness for food insecurity.
After lawmakers rejected a bill expanding free and reduced-price lunch eligibility, Gregg felt compelled to take action. His wife, Alicia, supported him along the route, driving ahead to provide water, gear and food at every stop while he ran the length of the Granite State, from Nashua to Pittsburg.
Along the trek, Matty met with community leaders, schools and organizations to discuss local efforts to fight food insecurity. He started in Nashua with a send-off from the fire department and local students. In Manchester, he stopped to meet with Mayor Jay Ruais and health officials to discuss upcoming policy opportunities.
Concord’s Mayor Byron Champlin recognized Gregg’s efforts at the State House with a proclamation of support for his mission. In Canterbury, he visited Brookfield Farms to celebrate the Farm to School Bill, joined a Lakes Region policy discussion, and surprised the winners of the School Breakfast Challenge at Kennett High School.
In Berlin, he learned about Meals IncludED, a program providing free meals for White Mountain Community College students. Facing snow, wind and steep climbs in Dixville Notch, he pushed through to the finish in Pittsburg.
This wasn’t Gregg’s first endurance feat for a cause— in 2018, he ran across the country, raising over $150,000 for the Firefighter Cancer Support Network. The
2024 Hunger Run helped raise $20,000 in support of food insecurity while raising awareness on nutrition access and inspiring countless others.
Drummer is a runner
In November 2024, Justin Spencer of the band Recycled Percussion took on the Great World Race, running seven marathons on seven continents in seven days. This grueling challenge totaled 184 miles and 72 hours of flight time — all within a 168-hour window.
Spencer was one of 60 participants in the 2024 event. The intercontinental race began in Wolf’s Fang, Antarctica, before traveling through Cape Town, South Africa; Perth, Australia; Istanbul, Turkey (twice — once on the Asian side and once on the European side); Cartagena, Colombia; and finally,
Miami, Florida. The Great World Race is organized by Ice Cap Adventures Ltd. in association with expert teams at each of the marathon locations.
Each international marathon had an
It’s not about the finish It’s about the progress. Let us help you get there.
eight-hour cut-off time. Spencer completed all seven marathons, clocking his fastest time of 4:18:23 in Perth, Australia, and his slowest — 7:02:47 — in the sweltering hot and humid conditions of Cartagena. His goal was to push himself beyond his limits to inspire others.
“My goal is to survive and show that an average person like me can achieve so much more than we realize,” he shared on social media.
Spencer ran his first marathon in sub-30-degree temperatures and was treated for frostbite on three fingers. Yet, he pressed on to complete the exhausting feat, proving that endurance is as much a mental battle as it is physical. RNH
CLUBNEWS
Exeter Run Club
The Exeter Run Club has the following group runs scheduled:
• Sunday, 7:30 a.m.: Newbie run starting at the Exeter Town Hall in which we will go whatever pace you are comfortable with and return by 8 a.m.
• Sunday 8 a.m.: Run starting at the Exeter Town Hall going multiple distances and paces.
• Tuesday 6 p.m.: Team Tuesday Run at Exeter Town Hall hosted by Bob LaFreniere.
• Traveling Event: 6 p.m. Run with optional dinner/drinks afterward. Date and location differ every week. Look for the weekly Facebook post.
• Wednesday 6 p.m.: World Famous Rail Trail Run (WFRTR) on the Rockingham Rail Trail, Newmarket. Total distance is about 4 miles.
• Friday 5:30 a.m. (aka #FACDR): Run starting at Exeter Town Hall. Distance is usually around 4 miles.
• Saturday 8 a.m.: Saturday Scuttle starting at the Exeter Town Hall. Run–walk intervals totaling 3-4 miles.
• Saturday 8 a.m.: Easy Like Saturday Morning Trail Run at Gilman Park or TBD location. See the Facebook event for each week's location.
From our 10th Anniversary Thanksgiving 5K/10K 2024 race with over 1,000 participants, we were able to present checks to both Seacoast Family Promise and Child Advocacy Center in the amount of $12,000 each, breaking last year's record of $10,000!
One of our club members, Dawn Ebbetts, won her age group 60-74 at the Boston Marathon with a winning time of 3:46 and has been featured in the Boston Globe. Another club member, Michael St. Laurent
has written a book, "Boston Qualifier," which chronicles his and early female runners' experience in running in the Boston Marathon. Contact: runner@ExeterRunClub.com, exeterrunclub.com
Greater Derry Track Club
In early April, our club starts our track workouts every Wednesday starting at 6 p.m. at the Pinkerton Academy track, coached by Brandon Newbould.
On May 6, we start the only known free Couch to 5K training in New Hampshire. The training is on Tuesdays at 6 p.m. and Saturdays at 8:30 a.m. at the Windham Rail Trail in Windham. More than 100 participants come out every year. This is our 12th year.
In late May, our club has a brewery run, where we run to all of the breweries in Derry and sample some brews.
On July 4, we will host the Run for Freedom 5K and 10K. Proceeds go to the Liberty House, a transitional home for veterans. We donated $15,000 last year. Contact: info@gdtc.org, gdtc.org
Marathon Sports
Join the Run Walk Brew Social Club for an active and fun experience! Whether you run, walk, hike or bike, we welcome all enthusiasts. Every Wednesday at 5:45 p.m., join us for group run–walk sessions followed by a cold brew and socializing.
Our supportive environment fosters motivation and friendships for all abilities. Explore Manchester as we meet at various local bars and pubs. Bring your jogging stroller or furry friend along! For just $25 a year, enjoy benefits like discounts at Marathon Sports, seasonal workouts and exciting social events. Sign up today and let’s get moving together!
Club benefits include weekly group runs/walks year-round, mapped-out 2-5 mile routes emailed and posted, 15% off all purchases at Marathon Sports, discounts at LB Dry Needling and Manual Therapy, seasonal workouts posted on Facebook, and fun social events and fundraisers throughout the year. Sign up at runsignup.com/Club/ NH/Manchester/RunWalkBrew
Contact: marathonsports.com/group-runs
Millennium Running ↓
The club was the winner of the 2024 New Hampshire Grand Prix for the second year in a row. The New Hampshire Grand Prix is an annual road running racing series for the running clubs of New Hampshire.
Clubs compete against each other in a series of road races spread through the racing season. In addition, runners who complete every race in the series in a given year are granted the coveted “Granite
Runner” status. NHGP races are road races open to the public; however, to compete in the series, a runner must belong to one of the RRCA or USATF New Hampshire clubs. The 2025 series begins May 3 with Run the Rail Trail in Londonderry.
Blake Tyler recently traveled down to Buenos Aires, Argentina, to do some amazing traveling and also competed in a half marathon while there. It was a fantastic experience and also scored him a huge PB of 1:28:53! He writes, “Running past sites such as the Casa Rosado (where the President of Argentina lives), the Obelisco, and so much more was simply a stunning adventure. There were runners from all over the world and so many languages spoken. Live music bands and large crowds cheering the whole way, and more than 20,000 runners! I love to travel and when I can make it a 'runcation,' it’s even better!”
The club has selected the Animal Rescue League of New Hampshire as its charity for 2025. Official singlets were recently released that feature the nonprofit.
Club runs will move to outdoor sessions beginning in April. Workouts occur at various locations in the greater Manchester area on Tuesday evenings at 6 p.m. The workouts include outdoor track sessions, hills, tempo runs, progression runs and fartleks. There will also be scheduled weekend group runs. Contact: millenniumrunning.com/club
Six03 Endurance
Six03 Endurance will be hosting three championships on one day. The USATF National Mountain Championships, The Collegiate Mountain Championships and the New England High School Trail Championships are all happening at the Sunapee Scramble on June 1. Learn more about this race trilogy on pages 32-33.
Contact: six03endurance.com
White Mountain Milers
The White Mountain Milers offer a free trail running race series during the summer. This event is for runners and walkers of
all abilities. Anyone can join for as many weeks as they want. Sign up at whitemountainmilers.org/summer-series. The nineweek summer series takes place at Whitaker Woods in North Conway on Tuesdays at 5:30 p.m. throughout the summer
June 10, 17, 24; July 1, 8, 15, 22, 29; and Aug. 12. Awards, raffles, food and a fun run are held on Aug. 19.
Awards are presented to the top overall male and female runner, top overall male and female walker, and fastest male and female participants in each age group: 0-9, 10-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70+. New for 2025: Prizes for participants who attend all nine weeks of the series. Participants of all ages and abilities can choose a 2-mile walking or 5K running marked course through Whitaker Woods.
Contact: WhiteMountainMilers@gmail.com, whitemountainmilers.org
OTHER NH RUNNING CLUBS
Coastal Athletic Association info@coastalathletic.org facebook.com/groups/62077137004
Gate City Striders gatecity@gatecity.org gatecity.org
Granite State Running Team rungsrt.com
Greater Manchester Running Club www.gmrcnh.org
Monadnock Regional Milers info@monadnockmilers.com monadnockmilers.com
Rochester Runners Club info@rochesterrunners.com rochesterrunners.com
Run New Hampshire! www.facebook.com/ groups/1545003996312017
Scores Running Club scoresrunningclub@gmail.com scoresrunningclub.com
To Share Brewing Run Club tgioacchini@gmail.com facebook.com/groups/864060518097500
Upper Valley Running Club upervalleyrunningclub@gmail.com uppervalleyrunningclub.org
Individualized Physical Therapy to Minimize Pain
Whether you are recovering from an injury, coping with chronic health conditions, maximizing athletic performance, or counter-acting the aging process, Apple Therapy can help.
We provide a wide range of physical therapy treatments to reduce pain and mobility limitations.
OUR 6 LOCATIONS:
Amherst • Bedford
Downtown Manchester
Londonderry • Nashua • Manchester at Executive Health Club
CALENDAR RUNNER’S
APRIL
APRIL 13
Judy "Jutz" George 5K
HOPKINTON - 5K runsignup.com/Race/NH/Contoocook/ JudyJutzGeorgeK
APRIL 18
NHTI/Delta Dental 5K
CONCORD – 5K, KIDS RUN
This race is part of the Capital Area Race Series.
www.runreg.com/nhti-delta-dental-5k
APRIL 26
Franklin VNA and Hospice 5K
FRANKLIN – 5K RUN, WALK
Proceeds will benefit Franklin VNA and Hospice and the families and patients it serves. runsignup.com/Race/NH/Franklin/FranklinVNAandHospice5kRunWalk
APRIL 27
Healthy Kids Running Series
MULTIPLE LOCATIONS – KIDS RUN
Five-week running program for kids in pre-K through 8th grade. Events include 50- and 75yard dashes, and the quarter mile, the half mile and mile run. healthykidsrunningseries.org
MAY
MAY 3
Aviation Museum Run the Rail Trail
LONDONDERRY – 4M
Participants embark on a winding route through bucolic North Londonderry, highlighted by the newest stretch of the Londonderry Rail Trail. The event supports the Aviation Museum's youth education programs, which include an upcoming summer camp and a high school student plane-building project at the Manchester School of Technology. aviationmuseumofnh.org.
MAY 3
Bulldog 4 Fun Run
WESTMORELAND – 4M
All proceeds help support the Westmoreland PTA and their programming for the students and teachers of Westmoreland School.
Runsignup.com/Race/NH/Westmoreland/ Bulldog4FunRun
MAY 3
Peeper 5K
BARRINGTON – 5K
For the first year in cooperation with the Greater Barrington Community Foundation, the Greater Barrington Chamber of Commerce is excited for this annual spring community fundraising event.
barringtonchamber.org/event-6008928
MAY 3
Steppin’ Up to End Violence
Walk and Run
CLAREMONT – 5K
Steppin’ Up is an event in Sullivan County benefiting Turning Points Network. Steppin’ Up is a 5K Walk & Run for people of all ages and walks of life to show support for survivors in our community.
turningpointsnetwork.org/steppin-up
MAY 3
White Lake Ultras
TAMWORTH – 6-HOUR, 12-HOUR, 24-HOUR RUNS
A slightly technical 2-mile, 99% single-track trail loop around beautiful White Lake with a short section of beach and sidewalk. There are approximately 50 feet of vertical ascent for a single loop.
aravaiparunning.com/white-mountainendurance/white-lake-ultras
MAY 4, 11, 18, JUNE 1
Healthy Kids Running Series
MULTIPLE LOCATIONS – KIDS RUN
Healthy Kids Running Series is a weekly running program for kids in pre-K through 8th grade. The weekly races offer age-appropriate running events, including the 50- and 75-yard dashes, and the quarter mile, the half mile and the 1-mile run. healthykidsrunningseries.org
MAY 4
Camienne Financial
Cinco de Miles
BEDFORD – 5K
This festive 5K starts in front of Bedford High School then follows County Road to an out and back loop before finishing back on Nashua Road.
millenniumrunning.com/cinco
MAY 4
REVEL White Mountains
CONWAY – MARATHON, HALF-MARATHON
This fast and beautiful road race takes runners to the East Coast and onto the iconic Kancamagus Highway. Both marathon and halfmarathon courses feature breathtaking views of the incredible White Mountains National Forest, Swift River and several historic sites along the way. This race is guaranteed to be an unforgettable experience and could lead you to a personal record or a Boston qualifying time. runrevel.com/rwm
MAY 4
Wallis Sands
RYE – HALF-MARATHON
The race is New Hampshire Seacoast’s flat, fast and scenic waterfront half-marathon. runsignup.com/Race/NH/Rye/ WallisSandsHalfMarathon
MAY 7
Rock’N Race
CONCORD – 5K
Participants can walk or run a 5K, or walk a shorter 1-mile loop through downtown Concord while raising funds for Concord Hospital Payson Center for Cancer Care. Live music inspires you along the way, and food and drinks from local restaurants welcome you back to the State House lawn.
runsignup.com/Race/NH/Concord/RockNRace
Delta Dental Mountain Challenge
The top 10 men and women are awarded prizes. The more events you run, the more points you earn. Go to d-d-m-c.com for more details.
MAY 18
Pack Monadnock 10 Miler Hill-Climb Challenge
WILTON – 10M, 10M RELAY
JUNE 7
Ascutney WINDSOR, VT. – 3.7M
JUNE 14
Mount Washington Road Race GORHAM – 7.6M
Virtual Challenge
JUNE 28
Race the Cog
BRETTON WOODS – 2.8M TRAIL RUN
JULY 13
Loon Mountain LINCOLN – 6M
AUG. 24
Race to the Top of Vermont STOWE, VT. - 4.3M
How high can you climb this summer? The goal is to track all your elevation gain for May 15 to Aug. 15. Awards go to the top 5 men and women who track the highest elevation gain. The top 5 men and women will be announced and awarded at Race to the Top of Vermont. By just registering, you’ll receive 1,000 points in the Delta Dental Mountain Challenge.
MAY 8, 15, 22, 29, JUNE 5, 12
Salomon Spring Trail Running Series
GORHAM – 1.5M, 2.7M, 3.9M TRAIL RUNS
A weekly trail running/walking series for all abilities and ages. The course varies slightly each year, taking advantage of both wide carriage roads and more challenging single track. You can enjoy the series as a timed or untimed racer — just to get out each week and enjoy the fresh air.
greatglentrails.com/spring-trail-series
MAY 10
Dixon’s Revenge Trail Race
ROLLINSFORD – 5M, 5K TRAIL RUN
Come join SIX03 Endurance on the banks of the Salmon Falls River for a trail running festival. There will be a 5 Miler, 5K and Canicross 5K trail race. There will be mud on this trail, and your shoes will get dirty.
six03endurance.com/dixonsrevenge
MAY 10
Granite State Marathon
NASHUA – MARATHON, HALF-MARATHON
This race runs along the very scenic Nashua River starting from Mine Falls Park. It is also a qualifier marathon for the Abbott World Marathon Majors Age Group World Rankings. starracing.org/newenglandchallenge
MAY 10
Ralph Waldo Emerson Trail Race
CONCORD – 3.9M, 7.7M TRAIL RUN
Located close to downtown Concord the trails offer a beautiful taste of windy single track, switchbacks with breathtaking views of the capital area and nordic-type paths. acidoticracing.com/ralph-waldoemerson-trail-race
MAY 10
Sunshine 5K
NEWPORT – 5K RUN, KIDS RUN
A 5K road race through the beautiful historic Corbin Covered Bridge on Corbin Road in Newport. pinnaclestrive.com/index.php?n=newport_ sunshine_5k_2025
RUNNER'S CALENDAR
MAY 11
Dirty 5K
HANOVER – 5K TRAIL RUN
This is Western NH Trail Running Series’ cross-over event to introduce folks to trail running who have been hesitant to see what the fun is all about. The course mixes wide packed trails in with open fields and some mellow single track. wnhtrs.com
MAY 11
Moms on the Run
DOVER – 5K
Runners and walkers of all ages and abilities are invited to join this family-friendly event. Proceeds will go to Zebra Crossings, whose camp programs support and empower children with chronic medical conditions and their families. zebra-crossings.org/run
MAY 11
Mother’s Day Hope 5K
CONCORD – 5K, KIDS RUN
All registration fees will go to help a very important group of mothers at Hope on Haven Hill. runsignup.com/Race/NH/Concord/MothersDayHope5k
MAY 15
Happy Hour Hustle
MANCHESTER – 5K
Each Happy Hour Hustle 5K finish counts 3.1 miles toward an individual’s mileage completion of the Elliot Millennium Running Series. Week One benefits Girls on the Run. www.millenniumrunning.com/happyhour
MAY 17
Canterbury Shaker Village Cross-Country 5K
CANTERBURY – 5K TRAIL RUN
The CARS, in partnership with Millennium Running, links capital area races together to support participation, competition, health, fitness, camaraderie and fun for all ages. The race at the Village is a 5K, cross-country event, which wraps around the Village’s trails, fields, ponds and pastures.
www.shakers.org/canterbury-shaker-villagecross-country-5k
MAY 17
Warner Color Run
WARNER - 5K
Benefits Warner Youth Sports Association during Spring into Warner. donate.schoolathon.org/wysa/spring25/volunteers/register?a=r2&as=k
MAY 17
Get Fit in May
EXETER – 5K, KIDS RUN
For students in K through second grade, there is a half-mile course, grades three through five have a mile course. The 5K closes out the day. getfitinmay.com/race-information
MAY 17
Thrive Stride
NASHUA – 5K, 1K
Greater Nashua Mental Health is celebrating 105 years of community support! While our nonprofit organization has continued to evolve, one thing has remained the same: Our focus is caring for the most vulnerable. runsignup.com/Race/NH/Nashua/ ThriveStride5k1kRunWalk
MAY 18
Brookline Bolt
BROOKLINE – 5K, KIDS RUN
The 5K course is out and back on the picturesque Brookline Conservation trails. runsignup. com/Race/NH/Brookline/ BrooklineBolt5k
MAY 18
Keene Runway
SWANZEY – 5K
Ever dreamed of running down an airport runway? Join us at the Keene Dillant-Hopkins Airport for the 2nd annual Keene Runway 5K to benefit The Keene Senior Center. runsignup.com/Race/NH/Keene/NHRunway5k
MAY 18
Making Strides Against Diabetes
NASHUA – 5K, 3K
Join the Nashua Lion's Club in the fight against diabetes. www.runreg.com/nashua-lions-club-makingstrides-against-diabetes
MAY 18
Stratham 5K
STRATHAM – 5K, KIDS RUN
This race is to benefit the nonprofit Miracles From Mimi, an organization founded to generate awareness and support for kids enrichment in the local communities.
runsignup.com/Race/NH/Stratham/Stratham5K
MAY 24
Gathering Waters
KEENE – 5K, KIDS RUN
The race will start and finish in the beautiful Wheelock Park, where we will have a showcase of our student circus program, music, a craft area, face painting and some Gathering Waters apparel for sale. The route takes you up the historic Jonathan Daniels Trail and on to Appel Way Trail turning around at Ashuelot Park. The entire course will be run on a trail.
runsignup.com/Race/NH/Keene/ Gathering-WatersRunWalk
MAY 31
Depot Day
FITZWILLIAM - 5M
The Depot Day Fun Run is along a well-maintained, 5 -mile path from Fitzwilliam to Troy. Food and festivities will help us celebrate at both Depots. runsignup.com/Race/NH/Fitzwilliam/FitzwilliamToTroyDepotDayCheshireRailTrailFunRun
MAY 31
Girls on the Run 5K
LOUDON – 5K
Each season comes to an end with a celebratory 5K. This closing event gives program par ticipants of all abilities a tangible sense of accomplishment. www.girlsontherunnh.org/5k
MAY 31
Live Free and Tri
FREEDOM – OLYMPIC TRIATHLON AND SPRINT DUATHLON
The event will include a triathlon, duathlon and aquabike in sprint and Olympic distances for individuals and relay teams at the beautiful Camp Calumet on the shores of Ossipee Lake. tritekevents.com/live-free-tri/race-details-livefree-triathlon
JUNE 21
White Mountains Triathlon
FRANCONIA – SPRINT, OLYMPIC, HALF
Cannon Mountain and Franconia State Park plays host to the White Mountains Triathlon. The swim venue is in pristine Echo Lake, transition is in the Echo Lake parking lot and the finish is back at Echo Lake for a beach-front finish. millenniumrunning.com/whitemountainstri
MAY 31
Vineyard at Riverwalk Wine
LINCOLN – 5K
Race while enjoying the incredible White Mountains and vineyard views. runsignup.com/Race/NH/Lincoln/VineyardatRiverWalkWineRun5k
JUNE
JUNE 1
Bedford PTG Color Blast Run
BEDFORD – 2M
It’s not about how fast you are but how colorful you will become! The PTG Color Blast is a 2-mile, family-friendly Fun Run/Walk to support the Bedford schools. Pass through stations where you will be “blasted” with color powder. Wear white and finish looking like a work of art. bedfordptg.org/color-blast-fun-run-walk
JUNE 1
Sunapee Scramble
SUNAPEE – MULTIPLE OPTIONS
Three events in one. (See story on page 32.) six03endurance.com/sunapeescramble
JUNE 1
Concord Pride CONCORD – 5K
This event is all about celebrating who you are, getting active and showing support for the Equality Health Center. runsignup.com/Race/NH/Concord/ConcordPride5KRunWalk
JUNE 1
Kensington Annual Crowned Hawk Classic
KENSINGTON – 5K, 1M FUN RUN runsignup.com/Race/NH/Kensington/ CrownedHawkClassic
JUNE 3, 9, 17, 24, JULY 1, 15, 22, 29, AUG. 5, 12
Mine Falls Summer Trail Series
NASHUA – 5M, 5K TRAIL RUN
Mine Falls Summer Trail Series is a local race that is a family-friendly fun way to spend Monday nights. Join in each week for the race, themes, music, giveaways, friendship and fun. runsignup.com/Race/NH/Nashua/ MineFallsSummerTrailSeries
JUNE 7
Chocorua Mountain
TAMWORTH – 23K
An epic lollipop course with about 4,500 feet of gain starting and finishing in Tamworth. aravaiparunning.com/white-mountainendurance/chocorua
JUNE 7
Drummer Hill Trail Races
KEENE – 50K, 27.5K, 26K, 12.5K TRAIL RUNS
The terrain of Drummer Hill can vary from technical single track to old jeep roads. And seeing that the term “hill” is in the race name, you can expect that there will be a fair amount of elevation change. This is a trail race on technical terrain. ultrasignup.com/register.aspx?did=121579
JUNE 7
Cirque Series
CANNON MOUNTAIN - 6.7M
Located at the north end of Franconia Notch State Park, the 6.7-mile course featuring 3,386 feet of elevation gain at Cannon Mountain is no easy feat. You will be greeted with spectacular views of the Franconia Ridge and cheering guests as you hit your highest point of 4,031 feet. Limited to 500 racers. cirqueseries.com/cannon-mountain
JUNE 8
Exeter Run for Hope
EXETER – 5K
All money raised from this 5K will go directly to supporting safe, family-oriented shelter and day center access, housing assistance, and resources at Family Promise of the Seacoast to help children and families succeed. runsignup.com/Race/NH/Exeter/ ExeterRunForHope
JUNE 8
Otter Romp Youth Triathlon
KEENE – TRIATHLON, FOUR DIVISIONS
In 2022, the Keene Family YMCA and the Burns Heisler Family partnered to bring you the first youth triathlon to be held at the Keene YMCA. We are excited to continue that tradition in 2025 and welcome new triathletes to the endurance sports family. runsignup.com/Race/NH/Keene/ OtterRompYouthTriathlon
RUNNER'S CALENDAR
JUNE 8
Joe Kasper Over the River and Through the Woods
CONCORD – 5K
This race is part of the Capital Area Race Series.
www.runcarsnh.com
JUNE 8
Six in the Stix Trail Run
NEWPORT – 3M, 6M
The Six in the Stix trail race in the Newport town forest encompasses everything that makes running in the woods such a great sport. wnhtrs.com/index.php?n=six_in_the_stix
JUNE 10
Run for Jenny: Beat Heart Disease
CONCORD – 5K runsignup.com/Race/NH/Concord/ RunForJennyBeatHeartDisease5k
JUNE 12
Hollis Fast
HOLLIS — 5K
New England's only downhill 5K race. The course drops 224 feet from start to finish. www.hollis-fast-5k.com
JUNE 13
New England Series
CLAREMONT – 26.2M, 13.1M
New Hampshire’s branch of the series on Day 5. mainlymarathons.com/series-3/new-england
JUNE 14
Fun in the Sun Color Run
NASHUA – 5K, 1M
The Fun in the Sun Color Run is a color run and walk event open to children, adults, families and teams. The event is hosted by and benefits the Lil’ Iguana’s Children’s Safety Foundation. liliguanausa.org/colorrun
JUNE 14
Market Square Day
PORTSMOUTH – 10K
The race typically draws 1,000 runners who wind their way through the streets of Portsmouth and end at historic Strawbery Banke. proportsmouth.org/events/market-squareday-10k
AUG. 7
Delta Dental/Elliot Corp. Road Race
MANCHESTER – 5K
In addition to the approximately 5,000 walkers and runners who participate each year, the event draws spectators from around New England who gather along the race route to cheer on the participants. The event garners extensive media coverage as athletes from around the globe come to participate. The Delta Dental/Elliot Corporate 5K is the fastest race in New Hampshire recording a sub-14 minute finish in 2003. millenniumrunning.com/corporate5k
JUNE 14
Mount Washington Road Race
GORHAM – 7.6M mt-washington.com/mount-washingtonroad-race
JUNE 15
Father’s Day 5K
DOVER – 5K
Race proceeds benefit community health efforts in the Seacoast community. doverraceseries.org
JUNE 15
Skip Matthews Memorial Run
LEBANON – 4M, 1M
The 4-mile run is a fast loop that follows the Northern Rail Trail for two miles with a finish at Colburn Park. skipsrun.org
JUNE 18, 25, JULY 9, 16, 23, 30, AUG. 6, 13
Scores Summer Series
KEENE – 2.8M
No frills, eight-week series that benefits scholarship for area high school students. runsignup.com/Race/NH/Keene/ ScoresSummerSeriesforScholarships
JUNE 21
Plaistow Old Home Day
PLAISTOW – 5K running4free.com/RaceDetails.aspx?raceid=93
JUNE 22
Capital City Classic
CONCORD – 5K
This race is part of the Capital Area Race Series that links Capital area races together to support participation, competition, health, fitness, camaraderie and fun for all ages. capitalcityclassic5k.com
JUNE 22
Fight to Finish Cancer
WINDHAM – 5K windhamshelpinghands.org/f2fc-5k
JUNE 22
Shaker 7 Road Race
ENFIELD – 7M, 3M WALK
The "Shaker 7" is sponsored by the Enfield Village Association as their signature annual fundraiser. runsignup.com/Race/NH/Enfield/ Shaker7RoadRaceWalk
JUNE 25
Heather’s Hope for a Cure
CONCORD – 5K
Heather was an inspiring light in this world, a mother of three, and retired Air Force veteran who passionately gave back to the community and joining local races for a good cause. runsignup.com/Race/NH/Concord/ HopeforHeather5k
JUNE 26
Happy Hour Hustle
LONDONDERRY – 5K
Week Two benefits Wesley’s Way Foundation. millenniumrunning.com/happyhour
JUNE 28
Bradford Road Race
BRADFORD – 5K
The 5K Road Race hosted by the Bradford Parks & Recreation Commission is a part of Bradford's 4th of July celebration. runsignup.com/Race/NH/Bradford/ Bradford5kRoadRace
JUNE 28
SCHS Save a Stray 5K
NEWPORT – 5K
At beautiful Hasevlat Memorial Park hosted by the St. Vasilios Greek Orthodox Church in Newport, the community will come together for a day of fun, fitness and furry friends. sullivancountyhumanesociety.org/ Save-a-Stray-2025
JUNE 29
Frenzy in the Forest
SUNAPEE – 4.5M
A moderate trail run to benefit the Sunapee Middle High School Track & Field program. Enjoy scenic mountain vistas, single-tracks, downhills and varied terrain in the beautiful Webb Forest. wnhtrs.com/index.php?n=frenzy_in_the_forest
JUNE 29
Running of the Bears
LINCOLN – 5K
Each runner or walker needs to race with a teddy bear to qualify. clarksbears.com/running_of_the_bears.php
JULY
JULY 4
Four on the Fourth
KEENE – 4M
Runners and walkers are invited to a 4-mile out and back race to support Pathways for Keene. runsignup.com/Race/NH/Keene/4onthe4
JULY 31
Happy Hour Hustle
BEDFORD – 5K
Week Three benefits the Bedford Rotary Club. millenniumrunning.com/happyhour
AHEAD
AUG. 16
Celebrate Tom Walton
CONCORD – 5K
This 5K/10K race is being held in celebration of the life of Tom Walton. Remember a special person who impacted so many lives. Race registration fees support the NHTI Tom and Deb Walton Memorial Scholarship. runcarsnh.com/tom-walton-5k
SEPT. 6-7
Pumpkinman Triathlon
S. BERWICK, MAINE – TRIATHLON
Two days of races include the sprint triathlon and relay; the Olympic triathlon, relay; and aquabike; plus one-mile fun run, the Pumpkin Pi 3.14 miler, Pumpkin Jenni 8.675309 miler, halfmarathon, 30K and the Battle on Spring Hill. forwardmotionevents.com/pumpkinman
SEPT. 21
NH Highland Games Trail Race
LINCOLN – 5K
Kick off the final day of athletics competitions at the 50th Annual NH Highland Game with a challenging course that features 800 feet of elevation gain on a combination of dirt trails, service roads and ski trails. runsignup.com/Race/NH/Lincoln/HighlandGamesFestivalRaces
Visit Rob, the running shoe guru, and experience what proper running shoe fitting should be!
20 Hanover St, Lebanon, NH 603-448-3522 | omerandbobs.com
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JUST THE BEGINNING
The moment a girl crosses the Girls on the Run NH 5K finish line, she realizes something powerful: She’s strong, capable and unstoppable.
Her journey begins long before race day, sparked by self-belief and nurtured by coaches, teammates and a program rooted in confidence and resilience. With each practice, she grows stronger, realizing movement is more than exercise. It’s empowerment, freedom and growth.
“The only requirement of having a dream is believing in it,” Girls on the Run Founder Molly Barker said.
At Girls on the Run NH, every lesson and every lap build that belief. Crossing the finish line isn’t the end; it’s the beginning of new goals, greater courage and the confidence to achieve anything. At Girls on the Run, we don’t just build runners, we build dreamers, leaders and changemakers, and that’s a finish line worth celebrating.
— JEN HUBBELL, EXECUTIVE DIRECTOR, GIRLS ON THE RUN
PHOTOS COURTESY OF GIRLS ON THE RUN, SUBMITTED BY
JEN HUBBELL
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