The Virtual Run Challenge

2020-09-24T12:46:00.001-07:00

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America’s Turkey Trot Run: A Thanksgiving Tradition

You finally bit the bullet and signed your family up for their very first Turkey Trot race, or maybe you are all looking forward to yet another Turkey Trot in what has become a family tradition. Either way, you’re all set to go only to find out the race has been…CANCELLED! What now?

Have no fear! As tons of turkey trot races are cancelling across the country this year, there is still time to sign up for two of America’s largest virtual turkey trot races; the Revenge of the Birds Virtual 5K turkey trot or The Turkey Trot Virtual Challenge.

What is America’s Turkey Trot Run?

We say “America’s Turkey Trot” because the Turkey Trot is a long running American tradition. A turkey trot is generally a long-distance road race that takes place on Thanksgiving morning, hence the name. It is no surprise these races have become increasingly popular since they fall on a holiday morning, they are family friendly and many Americans have a strong affiliation for running.

The Dallas YMCA Turkey Trot and the Silicon Valley Turkey Trot are two of America’s Largest turkey trots with around 25,000 runners participating in each race. Even the Invesco QQQ ½ Marathon each Thanksgiving morning in Atlanta rakes in over 11,000 runners for one of America’s longest-distance turkey day races.

Though most of this year’s Thanksgiving races will look different for everyone, you and your family can still be a part of the festivities by participating in a virtual turkey trot. The best thing is that these races can be done at the same time, so it is like you are (almost) right in the middle of it all. Plus, you still get all the awesome swag like a four-inch spinner turkey trot medal.

History of the Turkey Trot Run

The Buffalo YMCA Turkey Trot holds the title of America’s oldest and longest-running Thanksgiving Day race. You could say the turkey trot concept began here in 1896 when six men set out to run the 8K race that cold morning. Only four would finish the race with Henry A. Allison claiming first place with a time of 00:31:12.

The YMCA Buffalo Turkey Trot still goes on today, but not without a few conflicts like the 2000 blizzard that dumped over two feet of snow just three days before the race. Additionally, the 1899 Buffalo team relinquished their victory to the Rochester team when it was discovered that John Coleman, of the Buffalo team, rode through part of the race on a wagon.

Cities adopted their own versions and distances for turkey trot races as the concept spread across America. For example, the Berwick, Pa. Run for the Diamonds Thanksgiving day race began in 1908 with just 13 runners and only cancelled twice due to World War I in 1918 and 1919. Named for its rewards, the top finishers of the Run for the Diamonds race literally win diamonds.

The Troy Turkey Trot commenced in 1916 as a memorial run for veterans with six runners and is now one of the largest Thanksgiving races. Likewise, the Manchester Road Race began in 1927 with 12 runners and was the brainchild of high school cross country captain, Francis “Duke” Haraburda. He placed second in the very first race.

In 1960, Julia Chase-Brand entered the Manchester Road Race but was not allowed to compete because she was a woman. The following year, she ran the race without permission and was threatened to be banned from other racing unless she stayed out of “men’s” races. It wasn’t until 1977 that women would be allowed to register for the Manchester Road Race.

Today’s turkey trot races are affordable, lively, family-friendly events where participants dress up as pilgrims, turkeys, and even pumpkin pies to “compete” in the race. There is lively entertainment and usually some delicious snacks afterwards. Some races even give finishers a whole apple pie to take home. It is pretty easy to see how these Thanksgiving runs are drawing in over a million participants all over the country.

Local charities often benefit from these Thanksgiving day races as some proceeds help to support needs of the communities. These popular holiday runs have become less about competition and more about the fun experience, giving back to the community, and kick-starting the holiday season.

History of America’s Virtual Turkey Trot Run

It is unclear exactly when virtual races became so mainstream, but prior to national running meets, high school runners participated in a similar concept; racing on their own and submitting their times to the board. The Virtual Run Challenge has become a leading pioneer in the virtual realm, creating their first Turkey Trot Challenge, also known as America’s Turkey Trot Run, in 2018.

Because of the popularity of the virtual Turkey Trot Challenge, The Virtual Run Challenge changed things up a bit and added a new race. Now, runners have the option of competing in the Revenge of the Birds Virtual Turkey Trot 5K or the enhanced version of the Turkey Trot Challenge.

The ultimate goal of The Virtual Run Challenge is to fill every slot available for these races, give to charity and to become America’s largest virtual turkey trot run.

2020 Revenge of the Birds Turkey Trot

The 2020 Revenge of the Birds virtual turkey trot is a standard 5K this year. The idea is that the turkeys are taking back what is theirs and with that comes a stampede on the streets. You can run this race solo, dressed in your favorite Thanksgiving or autumn gear, or grab a group of friends to compete together (socially distanced, of course) and enter to win the “Biggest Flock” award.

Standard registration includes your finisher medal, Tyvek bib, t-shirt and running buff. The Biggest Flock winners will each receive a four-inch team patch. So, put on your best turkey costume, get the gang together, sync your watches and hit the road.

2020 Turkey Trot Challenge

As noted, the Turkey Trot Challenge has been enhanced for 2020. It is now a 10-mile race broken down into two three-mile segments and two two-mile segments. Each segment represents a popular Thanksgiving dish and the corresponding miles to burn off the calories of that dish. For example, 3.5 ounces of turkey will require you to run just two miles, while one slice of pumpkin pie will require you run three miles.

Run all of your “food” segments together to complete the 10 total miles at once or split them up and run them at your convenience. Registration for the Turkey Trot Challenge includes a t-shirt, Tyvek race bib and finisher medal—food and mile correlations included. Seriously, is anyone else having a hard time getting over the fact that one cup of mashed potatoes requires three miles?

America’s Turkey Trot FAQ

How does a virtual race work?

Simply choose your race and register here. Your race day packet will be mailed out to you a few weeks before the race is open. Choose the day and time you want to run and go for it! You can run your race anytime and anywhere. Yes, even on a treadmill, if you must!

How will my results be calculated?

You are responsible for keeping track of your own time. It is helpful to use a fitness tracker, smart watch or phone to record your time. You will also want to screenshot a picture of your final results. Then, you will log into the results page and post your time.

Does the race distance have to be completed all at one time?

No, the main goal is getting people out there reaping the benefits of running. Any skill level can participate and you can run the race at your own pace. If that requires multiple segments, so be it. Just make sure to record the times from each segment for proper results.

What are the rules for a virtual turkey trot?

The rules for a virtual turkey trot run are pretty lax with virtual running which is why these races appeal to so many people. If you want to bring your dog along for support, wear headphones blasting your tunes or even use your double-jogging stroller with two kids on board, you certainly won’t have other runners complaining about it. Your race packet will include all the necessary instructions. All you have to do is run, walk or jog.

When are finisher medals sent out?

Earning your medal is a part of the excitement of the virtual race. Because of this, medals are sent out after your results have been logged and verified. It can take up to three weeks after your race to receive your medal.

Can children participate in virtual turkey trots?

Yes, there is no age limit for participation, and children often receive a discounted registration fee. Again, the goal is to get people moving, and there is no better time for families to do it together than on holidays. With the weather cooling off, a virtual turkey trot with the family is an ideal way to spend time together outdoors while encouraging healthy habits.

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Why You Should Start Training Now for Running a Turkey Trot

2020-09-16T17:46:00.001-07:00

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Why you should start training now for running a turkey trot

We might still be far off from the inevitable turkey trot 5K races that take part around the country on Thanksgiving Day, but that doesn’t mean you shouldn’t start training for it now. Whether your 2020 turkey trot ends up being a virtual turkey trot nature or a live in-person race, training early can only benefit you.

Reasons to Begin Turkey Trot 5K Training Now

Here are some of the top reasons to begin training for your real or virtual turkey trot now.

1. Build Endurance

It goes without saying that training builds endurance. If you are a brand-new runner and this will be your first race ever, you cannot go wrong by training early. Likewise, seasoned runners need to keep up on training so they won’t lose the endurance they’ve built.

One might argue that endurance isn’t necessary for a 5K because it is a short race. While this is true for runners accustomed to longer distances, a 5K can feel like a hefty distance to the newbie. We were all there once gasping for air, muscles burning, in utter shock that we only passed the half-way point of our first 5K. If it is your first 5K, consider trying a virtual turkey trot like the one offered by The Virtual Run Challenge.

2. Find the Right Pace

Training early for one of our Thanksgiving virtual runs like 2020 Revenge of the Birds 5k, The 2020 Turkey Trot Challenge, or America’s Turkey Trot will give you plenty of time to find the right pace. A virtual 5K race tends to be run very fast, and it is easy to get caught up in the excitement of others and start off too quickly. It is true that races will always be run faster than training runs. However, if you train appropriately, you will be able to pace properly so you do not wear yourself out early in the race.

3. Go for a PR

The old adage, practice makes perfect, is completely true. In the runner’s case, practice makes PRs or personal records. Make this turkey trot your best 5K time ever by beginning your training for it now. Over time, speed will naturally come to you during your runs. If you set a goal of making a PR by a certain date, you are more likely to achieve it.

4. Running Benefits Health

Whether you are a seasoned runner or just starting out, the health benefits of running are inarguable. So, instead of putting off training until this fall, start now to immediately reap the benefits of running including:

better sleep
increased cardiovascular health
stronger bones and muscles
improved mental health
strengthened immune system
possible weight loss or maintenance

5. Kill Quarantine Time

Since almost every major event has been canceled almost everywhere, many of us have been blessed with extra free time. There are no school sporting events to take the kids to, so go for a run. You can’t catch a baseball game this spring, so go for a run. Do you see where I am going with this? Instead of all the plans that were canceled, you can still start training for a race in November.

Essential workers, who might be putting more time in on the job, can still benefit from carving out a bit of time to go running. Times are currently very stressful and training for a turkey trot can help channel that stresses into something useful.

Frontline healthcare workers need to be especially vigilant in maintaining their own health while taking care of others infected with the coronavirus COVID-19. As noted above, running helps to strengthen immunity and provides for better sleep. Both are key to maintaining the health of these brave workers.

Tips for Beginning Your 2020 Turkey Trot Training

If you are ready to begin your training for the Turkey Trot 5K, we have some helpful tips for you. Over the years through trial and error, runners have come up with some basic “rules” or guidelines to keep in mind when training.

Start off slowly. If you have not been running, do not expect to go out and run the full 5K during your first training run. You will certainly pay for it in soreness for days on end. Instead, start short with just a ½ mile run.
Only increase the running length by 10% each week. This gradually trains your body to get used to running, and you are less likely to develop injuries.
Give yourself 10 minutes per run to warm up and cool down. Again, this will help to mitigate injuries.
If you are road running, make sure you run against the traffic. This allows you to see oncoming traffic and stay safe.
Give yourself at least two hours after eating a full meal to go on a run. Stomach cramping and even vomiting can occur if your food is still digesting during your run.
Eating carbohydrates or carbo-loading is totally okay within the days before a race. At the same time, do not use the pre-race time to try out new foods.
For each cumulative mile you run each week, try to get that many more minutes of sleep per night. For example, if you clock a total of 30 miles in one week, try to get an extra 30 minutes of sleep per night for optimal recovery.
Running alone will not be enough to get you to a PR. Mix in strength training with your workouts.
Replace your running shoes every 400-500 miles and only use these shoes for running.

Sign Up for the Turkey Trot

Sign up for the virtual turkey trot today here. If you’ve signed up, it is easier to hold yourself accountable to a training regimen. Then, follow our tips to keep injury at a minimum while optimizing performance. Whether this is your first or 50th 5K, just have fun with it. Now, get out there and run.

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Americas Turkey Trot Run

2020-09-13T16:46:00.001-07:00

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America’s Turkey Trot

What is Americas Turkey Trot?

America’s Turkey Trot, which benefits the YMCA, also proves that everything is great in in the United States. In 2011, they even set a new record for the largest number of people dressed in turkeys. The 50th annual race is expected to be the country’s largest turkey trot, with more than 1.5 million people from across the United States and Canada parading the streets of America.

The race encourages you to run and celebrate thanksgiving, and is the largest Virtual Turkey Trot in the USA. With races taking place in five locations across the country, it’s a great opportunity for family and friends to start the holidays healthy and happy together. If you have a crowd of friends and family to inspire you, here is your chance to take place on Thursday, November 24, 2016.

Applied has raised more than $6.9 million for local charities, including the Dana Point Turkey Trot Foundation, the American Cancer Society and many others.

When was America’s Turkey Trot Run Created?

The race, which will celebrate its 123rd anniversary in 2019, dates back to 1896 and is the longest consecutive foot race in the United States and the second longest of its kind in North America. Last year 24,901 people took part and over 14,000 participants took part, from competitive athletes to newcomers and those who started for the first time in their first year of training.

Participants came from all over America and even across the pond to compete in the historic event, which ended with a live band, refreshments and drinks for adults.

In recent years, the costume competition has become one of the most popular events at the American Turkey Trat Run. Santa Claus, who leads his reindeer team, led by Santa Claus, is also popular, as is the annual Christmas tree lighting.

Dengate Runner’s World runs its Turkey Trot Run in Lake Placid, New York, every year. During the race, it is tradition to overtake the official mascot, who is dressed as a turkey.

It’s a lot of fun when you get out there and run hard, and you run hard for Turkey, “Dengate said, according to the New York Times.

Americas Largest Thanksgiving Virtual Run

If running while feasting on the best food of the season is wrong for you, you might be right. Running a turkey and gathering friends and family to spend time together embodies the spirit of the holiday and the desire to burn some extra energy. Check out the full list of events known as American TurkeyTrot Run, the annual celebration of Turkey Day in the United States.

The Buffalo YMCA Turkey Trot, considered the oldest consecutive trotting race in the world, started in 1896 and has not missed a year since. It is the first continuous public foot race in U.S. history and one of the longest in North America, according to the organization.

The joke is that the turkey arrives fresh, but the cold Atlantic wind soon ensures that. I like the Montauk Turkey Trot, which takes place every year on the same day as the New York – New Jersey State Fair, in the exact same place.

At the other end of the scale is Texas-sized Dallas Turkey Trat, considered the largest turkey ride in the United States and one of only a handful of turkey races in America.

The race has its roots in Gus Gressel, who ran and won the first trot in 1907 and continued to compete well into the 1970s, missing only one race in about 50 years due to a foot injury. Falconer says the race attracts participants from across the country to show Americans love turkeys. The number of participants in the Buffalo race surpassed 10,000 in 2008 and has now grown to 14,000, making it one of the largest turkey trots in North America, if not the world.

Last year, more than 901,753 people completed the trot, according to the Americas Turkey Trot Run website, which is a record for the first time in the race’s history.

The Americas Turkey Trot Run, the oldest continuous non-marathon run in the country, benefits the Spina Bifida Greater New Orleans. Last year, more than 2,000 runners took part in the Tad Gormley Stadium in City Park, named after the late New York Mayor Rudy Giuliani. This year, there will be a dessert, where runners will be rewarded with an apple pie at the end of the race, according to the event website.

Thousands of runners will compete in costume, spectators will line the route and more than 10,000 more will take part in the race this year. Runners from all over the United States and around the world choose to fight for the cake or run in their own costumes to blend into the crowd. Running legend and New York City Marathon legend Al Gore will be competing for a cake with other friends and family members.

Learn More:

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2020 Revenge of the Birds Virtual Turkey Trot Run

2020-09-04T17:46:00.001-07:00

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THE 2020 VIRTUAL TURKEY TROT RUN: REVENGE OF THE BIRDS VIRTUAL TURKEY TROT 5K

REGISTRATION IS NOW OPEN

FREE Turkey Trot Socks to the first 500 registered

AVAILABILITY

3316 remaining of 3500

ABOUT OUR VIRTUAL TURKEY TROT

For years the turkey has been a staple in people’s homes around the country. Laughed at by runners slightly mocking them with their funny turkey hats and costumes. The year 2020 has brought on strange events amongst the running community. The famed turkey trots are no exception….it’s time for the turkeys to take back what is theirs….its time for the 2020 Revenge of the Bird Virtual 5k Turkey Trot.

This year we have also added the Biggest Flock award. This award will be given to the largest Revenge of the Bird Turkey Trot Team. Participants will be sent the Biggest Flock Patch in addition to their registered swag. For more information regarding the biggest team please see the FAQ below.

REVENGE OF THE BIRDS TURKEY TROT SWAG

FREQUENTLY ASKED QUESTIONS

HOW DOES THE REVENGE OF THE BIRDS VIRTUAL TURKEY TROT WORK?

The Revenge of the Birds Virtual 5k Turkey Trot we refer to as America’s Turkey Trot since it is the largest turkey trot run in the United States and is a virtual running challenge that participants can take on their own or with a friend. The distance that participants need to complete for this running event is 5k. Once you have completed the distance simply submit your results to earn your finisher medal.

WHEN DO I RECEIVE MY SWAG?

Swag for the Revenge of the Birds Virtual Turkey Trot is expected to start shipping the first week of November 2020. Participants will receive a tracking number sent to their emails upon shipment. International participants please plan for slower than usual shipping.

IS THERE A DESIGNATED EVENT HASHTAG FOR THIS EVENT?

There most definitely is! Use the #RevengeoftheBirdTurkeyTrot hashtag on your social media posts. Feel free to also tag us @virtualrunchallenge .

IS THERE AN OFFICIAL FACEBOOK PAGE OR GROUP FOR THE EVENT?

Yes, we actually have an official Facebook Group as well as our Strava Club you can join. Both, are great ways to connect with other participants as well as find motivation and support.

Find Us on Social Media:

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https://about.me/americasturkeytrot

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Which is the Best Running App for Me?

2020-07-16T08:46:00.001-07:00

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Which is the best running app for me?

With the advent of smartphones came the running app. Over the years, different apps have come along offering an array of features. Whether you are a seasoned runner or a newbie, a running app can be extremely useful in your training. Read on to find out which is the best running app for you.

What is a Running App?

Running applications are downloaded to your phone and keep track of your physical activity. Similar to a fitness tracker, these apps generally record your distance, time, and route of your runs. Over time, you can look back at your activity to see how you’ve improved.

Some running apps are simpler than others, offering basic information about your workouts like pace, speed, distance, time, and history. Most give you the option to record workouts other than running like cycling, hiking, and walking for the most accurate statistics. Some apps have the option to share your workouts with your social media accounts. Some other features available with different apps include:

Audio stats
Training plans
Shoe mileage counters
Interactive challenges
Newsfeed
Upcoming racing events
Discounts on running gear
Social connections

How do you use a Running App?

The best running apps are generally very easy to use. You simply pull it up on your phone when you are ready to begin your run. You will find a start, record, or begin button to tap, and then you proceed with your workout. Some apps can be configured to play your favorite tunes when your workout begins, while others can tell you your stats every few minutes.

Most apps can be customized for your preferences. For example, you can record your mileage in kilometers if you would rather. You can choose to run for a length of time or a certain distance. Each workout is saved in your log so you can compare your results later. This gives you a good idea of your progress whether you’re just starting out or training for an ultra-run.

How do you Find the Right Running App?

The best running app for each individual is going to be vastly different and dependent upon what features are most important to each person. Some apps have training plans that can be personalized to the individual. Other apps turn your workouts into games where you have to outrun dinosaurs and zombies.

We have done our research on the best running apps out there to help you decide which one might work for you. The best part is that most are free-running apps! Read on for more details about the best apps to help keep you motivated and accountable with your running.

The Best Running Apps

Nike Run Club (NRC)

Best App for Newbies and Seasoned Runners who want all the Features in one App

The NRC app has a plethora of features that make it one of the best running apps for beginners and seasoned runners alike. It is a free app with in-app purchases.

Start your very first run with a trainer guiding you through an easy 23-minute jog while giving valuable pointers. Or, start out on your own running for a duration or distance. Some key features we love about the Nike Run Club app include:

Color-coded advancement levels for reaching mileage milestones
Local events and running clubs directory
Personalized running plans and guided runs with a professional running coach
Shoe mileage tracker
Exclusive access to new Nike running gear at Nike stores

Zombies Run

Best App for Runners Prepping for the Zombie Apocalypse

The Zombies Run app is great for those who want to run, but don’t particularly like to run. Instead of setting out on guided training sessions, this app turns each run into a part of a game. Help to rebuild civilization while you get healthier. You can run to real-world locations in your neighborhood to collect clues or add supplies to your arsenal for the zombie apocalypse.

Though the main purpose of this app is to have a good time while getting into shape, you can find links for useful training plans and virtual races. It is a free app that contains in-app purchases to subscribe for more advanced features. The features we love about the Zombies Run app include:

Home workouts included
Unique challenges including:
- Dinosaur Dash
- Journey to the Center of the Eye
- Run with the Ancestors
Access to the Zombies Run Shop

RunKeeper

Best App for Those Runners who Like to Keep it Simple

Opening the RunKeeper app takes you directly to a map of your current location. You can choose to record a variety of activities including cycling, running, walking, hiking, skiing, rowing and more. If you are ready to begin your run, simply press the start button and head out. You can turn on audio stats to be notified of your speed, distance, and pace at certain times or distances.

Because of its easy-to-use interface, RunKeeper is one of our top running apps for beginners. It is another free app with the option to subscribe to additional features like personal training plans. A few other features we love about the RunKeeper app include:

Simple challenges to keep new runners motivated
Compare stats like distance, pace and duration weekly, monthly or yearly
Add friends to follow each other’s progress

Strava

Best App for Keeping Accountable in Your Running Club

Strava is another free running app that is unique in that it is geared around your personal running club. If you don’t belong to a local club, you can find one to join or just run on your own. Strava is the single running app that will record almost any sport you can imagine. Kitesurfing session today, anyone?

Like the RunKeeper app, Strava has a simple user interface making it ideal for those who just want to get out there and run, kitesurf, paddleboard, or alpine ski. It offers a news feed with other local club member’s progress which can be motivating. Other features of Strava that we love include:

Easy to use
Keep up with other running club members
Easy challenges
Personalized route selections

Map My Run by Under Armour

Best App for Runners who Incorporate Diet and Strength Training in their Running

Like the Nike Running Club, the Map My Run app by Under Armour offers all the bells and whistles. The original start screen is easy to use, which is ideal for beginning runners. Seasoned runners will be motivated by workout postings from other app users in the news feed.

You can live track friends on the app, record your meal plans, and log strength workouts all within the app. Create your own running routes or use routes others have previously created. Training plans are available with a subscription. A few of the other features we love about Map My Run include:

Shoe mileage tracker
Create workout routines
Connect to specialized Under Armour footwear and other devices for accurate statistics
Set personal goals
Discounts on Under Armour gear through the app

Best App for Beginning Runners

C25K

The C25K, or Couch to 5K, is aimed at beginning runners to help them get off the couch and out on the road/treadmill/track. It is an eight-week program that uses interval training to prepare you to run your first 5K.

Each day’s work outlasts between 25-40 minutes and is detailed in timed increments. For example, you might walk briskly the first five minutes, jog for 90 seconds, and alternate between walking and jogging for a total of 20 more minutes. The best part is that the voice prompts will alert you to when it is time to switch up. Some of the features we love about C25K include:

Community of like-minded beginning runners
Voice prompts
Easy, three-day weekly program for new runners

Running Apps: Final Thoughts

As you can see, there are tons of free-running apps designed for a variety of runners. Anyone of the running apps in this article can make a useful tool in helping you achieve your goals depending on where you are in your training. Choosing the best running app for you boils down to the features you find most useful and most important.

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The Importance of Setting Running Goals for Motivation

2020-07-01T20:46:00.001-07:00

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The Importance of Setting Running Goals for Motivation

Setting goals in any aspect of life is very important in keeping us motivated to achieve them. Running goals are no different, except you are investing in your own personal health and well-being. Setting running goals for beginners is just as important as for avid runners. Read on to learn more about setting your own goals.

Benefits of Setting Goals in Running

Having a goal or objective in mind is one of the best ways to ensure motivation. We all have our days when we would rather just spend an extra hour in bed instead of pounding the pavement. However, when you have a specific running goal in mind, your motivation to achieve it is much higher.

Perhaps you’ve set a goal to run a mile a day for the next month. The feeling of achievement from completing your mile each day is much better than the disappointment in yourself that you might get when you don’t. Some other important benefits of setting goals in running include:

Improved self-esteem It simply feels good to do what you say you will do.
Improved focus and direction When you have a goal, you know exactly what you are trying to accomplish.
Better performance Practice makes perfect, right? Having a goal requires practice nearly everyday, and your running skills can only improve from regular practice.
Improved Prioritizing, Decision-making, Time management When your goal is at stake, you are forced to determine what is most important and what can wait. This means you will better manage your time to ensure you can get your run in to reach your goal.

Types of Running Goals

What type of goal you set with your running strongly depends on your experience level. Diving head-first into anything new is a recipe for disaster, and in the case of running, injury. While we stress the importance of setting a running goal, it is also important to set a reasonable goal.

Running Goals for Beginners

Beginner goals will look much different from an experienced runner’s goal and that is okay. One of our favorite goals for those new to running or those who have taken time off is the Couch to 5K plan. The original Couch to 5K plan is a nine-week plan in which newbies train to run a 5K, or 3.1 miles, by the end.

Other couch to 5K, or C25K for short, trainings offer six- or 12-week plans, giving you some flexibility. We like this plan because anyone can do it. The different C25K plans all use interval training to introduce you to running. Each day’s training is laid out for you, so you know exactly what to do.

Obviously, when you’ve made it to the end of your Couch to 5K program, you will (hopefully) want to compete in one. This is the perfect opportunity to sign up for a virtual event like this Anything is Paw-sible Virtual 5K, benefitting dog shelters, and adoptions. The best part is that you get to compete on your own time, on your own turf, and when you are ready.

Goals for Intermediate or Advanced Runners

Maybe you’re no stranger to running, but it’s become a bit mundane. (We know! We don’t understand it, either!) Don’t worry! There are loads of virtual running challenges in which to participate. Check out these Stars and Stripes 13-Mile and 50-Mile running challenges.

The flexibility is undeniably the best part of these virtual running challenges. You get to choose where, how, and when you run. There are no super early morning corrals or desperately hoping you can hold off using the facilities until after your race. Even better is that all of the proceeds from running challenges from The Virtual Run Challenge goes to support deserving charities.

More advanced or ultra-runners might enjoy taking on longer running challenges like the Runner Mania Virtual Running Festival. There is an option to sign up for a virtual run where you see how many miles you can complete within a 24-hour period. This type of challenge can truly push you to your boundaries and beyond. It may not feel great at the time, but in the end, you will be amazed at your accomplishment.

Achieving Your Goals in Running

No matter how much you run now, setting and working toward goals in running can only benefit you. Running is an excellent cardio workout that is safe for most people to do. Other benefits of running include lowering your risk for certain diseases, relieving stress, and depression and it helps you to maintain an ideal weight.

Virtual running events are a great way to participate in the world of racing without fully putting yourself out there. You get to run when and where it suits you best, and that is hardly ever possible with an in-person race.

Whether you are an experienced runner or just starting out, we encourage you to set a goal for yourself like completing a Virtual Run Challenge. This can ensure you keep the motivation to run each day. Since both setting goals and running offer so many benefits, you simply cannot lose by signing up.

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source https://www.thevirtualrunchallenge.com/importance-of-setting-running-goals-for-motivation/

Important Facts About Social Distancing and Running

2020-03-30T07:31:00.001-07:00

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Important Facts About Social Distancing and Running

With coronavirus COVID-19 infections rising exponentially, many states are taking drastic measures to slow its spread. At least four states have already begun ordered lockdown or shelter-in-place directives, effectively closing all non-essential businesses and requiring those that do not have to work to stay home. So, how will all this affect your running plans?

Exercise is Essential to Maintain Good Health

Unlike this virus and subsequent social distancing, one thing everyone can agree upon is that exercise is an important way to maintain your health. Regular exercise, including runs, can boost your immune system, help you get better sleep, and allow you to better manage stress—a must during this outbreak. Outdoor running or walking offers the added benefit of allowing your body to synthesize Vitamin D.

These benefits are fundamental in keeping your immunity on its toes during this outbreak, so continuing with your exercise is a must. Since most communities recognize that exercise is a vital part of maintaining mental and physical health, it is one thing that is actually recommended right now.

Social Distancing and the Runner

As we all know, COVID-19 spreads from human to human in respiratory droplets. We have been warned to wash our hands and not to touch our faces. A true runner knows that these two things are especially hard to do while in the middle of a run. Forget the fact that there are few hand washing stations on most jogging paths, and consider that noses run, sweat drips in eyes, and most of us become respiratory droplet-spewing mouth-breathers at least by mid-run.

You can probably see how important it is for runners to maintain social distance. Even quickly passing someone on a path (“on your left!”) could pass the virus between individuals. This simply means you must add a few precautions to your routine in order to safely continue it. Read on for some great tips to make your runs as safe as possible.

How to Practice Social Distancing by Running

Social distancing is all the rage these days, and means that in order to control the spread of this virus, we should maintain at least six-feet of space between individuals in public spaces. For those who live in rural areas, this probably does not change your routine much at all. However, for those of us sharing jogging paths or trails, we must find a way to separate.

How to practice social distancing by running is not going to be difficult for most runners. If you do not already, go on your runs alone. You do not need a required number of people to participate in a run, like most other organized sports. Clubs of runners who meet regularly and run together will probably face the biggest challenge and may have to postpone or spread out their activities.

If you absolutely must run with a buddy who is not a part of your immediate family, simply put some distance between yourselves. Granted, you will probably not be able to maintain any type of conversation this way, but safety first.

Virtual Running and Virtual Races

Virtual running is gaining in popularity, and it is one way to keep up on your runs in a competitive way. Simply sign-up for a virtual race, a race that you run wherever and whenever you want. A virtual race can even be completed on your treadmill. Once you have finished, make note of your time and upload it to the race event. You can find virtual races in varying distances including one-mile children’s races, so you can include the family.

Where to run During a Lockdown

Prior to setting out on your run, you may want to do some research to see where you are allowed to run. State and local parks have been closing for the duration in certain areas, so you may need to run in a new location. It seems that most dedicated multi-use trails remain open and can be used if social distance is kept. With many people staying home, you will find public roadways and their decrease in traffic are ideal for runners.

Of course, if you own a treadmill, now might be its time to shine. We would still recommend getting out into the fresh air as often as you can to avoid cabin fever, but sometimes weather will prevent that.

Tips for Runners During the COVID-19 Outbreak

We will close with a few ideas on how to remain safe on your runs during this time. Overall, it is important to keep up on any fitness routine to stay healthy even if you have to tweak it some.

- Wear sweat bands on your head and wrists to keep from having to wipe sweat from the face
- Carry a small antibacterial gel in your inner pocket just in case
- Do not use community water fountains, carry your own hydration
- Run popular routes at off-peak times
- If you run on roads, make sure to run opposite of traffic
- Assume everything on your run is contaminated including benches, stop-light crossing buttons and railings and do not touch them
- Whether walking, hiking or running be aware of hazards that may cause serious injury (the ER is the last place we want to be if we do not have to)

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source https://www.thevirtualrunchallenge.com/important-facts-about-social-distancing-and-running/

Coronavirus Runners and Running Events

2020-03-08T20:35:00.001-07:00

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Coronavirus – How Does It Affect Runners and Running Events

Promoting safety at marathons and other running events has been on the rise since the bombing of the Boston Marathon in 2013. Today’s threat of contracting the 2019-nCoV coronavirus at running events is no less serious and must be considered. So, how does one stay safe at races during this outbreak?

What is 2019-nCoV Coronavirus?

Coronavirus itself is nothing new, however the 2019-nCoV, now called COVID-19, strain of it is. COVID-19 began spreading in China from a seafood market. It is contracted through close contact with others and travels in respiratory droplets. It can live on inanimate objects for days if not cleaned with a simple disinfectant.

COVID-19 causes upper respiratory tract infections, and symptoms include runny nose, head ache, sore throat, cough and fever. For the elderly, those with underlying conditions and immunocompromised individuals, the virus can lead to pneumonia and even death.

Limiting Marathon Participation

Because the virus appears to be easily spread upon close contact with others, many marathon directors are taking no chances and cancelling or limiting participation in their races. Most recently, the Tokyo Marathon limited its race only to elite runners, but other marathons including the 2020 Paris Marathon, 2020 Hong Kong Marathon, 2020 Great Wall Marathon and 2020 Rome Marathon have cancelled events all together.

The Risk of Catching COVID-19 During Running Events

In general, runners who train regularly, eat balanced diets and allow for rest and recovery are less likely to contract viruses. However, the post-race runner’s body has likely been pushed farther than normal. This causes extra stress on the immune system and can leave a runner up to six times more susceptible to infection for weeks after the race. Overtraining and skimping on rest or eating a poor diet can also increase susceptibility to infection.

So, what is the risk to the average runner wanting to participate in the race? To determine that, we would have to assume the virus was present at the race among runners, spectators or volunteers—a high probability since it can take weeks for an infected person to show signs of disease.

Social Distancing is the term used for the act of keeping approximately six feet between yourself and another person to avoid becoming infected during pandemics. Since most races become crowded not only with runners but also with supporters, maintaining this distance is impossible. In fact, Runner’s World did some number crunching in this article and determined that in order to maintain social distance between each runner, the starting corrals would line up for over three miles. Can you imagine a three-mile walk before even starting out on the real race?

In a nutshell, the risk of runners contracting COVID-19 is high if the virus is present at the race. Let’s get real for a minute and consider how dirty running is—if you’ve ever run in cold weather or during allergy season, you can relate. There might be sweating, panting, spitting, burping, snot rockets, coughing and sneezing. Maybe you’re pacing behind someone, and you wipe the sweat from your eyes with your arm covered in his respiratory droplets. Someone else’s germs are now in your eyes. It’s easy to see how quickly the infection could spread.

How to Protect Yourself from COVID-19 During Races

For those who are at higher risk of complications from infections, the best way to protect yourself is to simply not race. We get it, races are expensive and your entry fee is a lot of money to kiss good-bye. Luckily, many marathons are allowing participants to defer their registration until the following year or offering refunds. Another option that allows you to get a race in is by participating in a Virtual Race like this one.

If you are in good health and want to race, there are ways to minimize your risk of contracting disease. The Center for Disease Control (CDC) advises the average person to avoid COVID-19 by:

Staying home if you have symptoms like fever, coughing and headache to protect yourself and others
Covering coughs and sneezes with a tissue and discarding the tissue immediately
Washing hands before eating and after sneezing, blowing the nose, coughing or using the bathroom
Minimize touching the face as the eyes, nose and mouth are easy entry points for the virus
Limit Emergency Room visits to absolute necessity
Maintaining social distancing of six feet in public areas

We also came up with some race-day specific ways to reduce you—and your family’s—risk of contracting COVID-19 at a marathon. These include:

Advise your supporters to track your race online rather than cheering you on in person
Avoid getting into your starting corral until it is absolutely necessary. Since corrals tends to be packed like sardines, it is a good idea to maintain your distance until your corral nears the start.
Pack a small hand sanitizer or individually-packed disinfecting wipes in your inner pocket for trips to the porta-potty or to refresh
Bring your own hydration pack like a Camelback instead of using what is offered along the course
Leave after you complete the race even if the post-race food and party are tempting.

Staying Safe at Racing Events During the Coronavirus Outbreak

The only surefire way of avoiding contracting COVID-19 at the marathon is to simply avoid it. Check out a virtual race to replace your marathon this year like this Earth Day Virtual Run Challenge. Team up with others online to run the total distance around the equator of the planet, or 24,901 miles. Participating in a Virtual Race ensures you will still be around to run a live marathon next year.

Resources

https://www.runnersworld.com/news/a31267125/la-marathon-coronavirus-math/?utm_campaign=socialflowFBRW&utm_medium=social-media&utm_source=facebook

https://www.cdc.gov/coronavirus/2019-ncov/community/large-events/mass-gatherings-ready-for-covid-19.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcoronavirus%2F2019-ncov%2Fcommunity%2Fmass-gatherings-ready-for-covid-19.html

https://www.runnersworld.com/news/a30642790/what-is-coronavirus/

https://www.latimes.com/california/story/2020-03-07/coronavirus-cancels-many-events-but-l-a-marathon-and-coachella-still-on-here-is-why

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Running on Keto; Affects of the Keto Diet on Runners

2020-02-22T18:40:00.001-08:00

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Running on Keto; Affects of the Keto Diet on Runners

Running on Keto, of all the diet fads, the one that is based on legitimate science and generally accepted as a lifestyle, the Ketogenic Diet, or Keto, appears to be here to stay. Touted as an ideal way to lose excess body fat, improve chronic heath issues and clear up skin conditions, the keto lifestyle has piqued the interest of athletes everywhere. However, is this the optimal diet for stereotypical carbohydrate-loving runners?

What is the Keto Diet?

In a nutshell, the keto diet is simply a way of eating that forces the body to burn fat—instead of carbohydrates—for fuel. Carbohydrates are broken down to glucose in the body, and glucose is the body’s most accessible form of energy. Consider how an energy gel pack almost immediately refuels the runner mid-race, and it’s easy to see how quickly the body converts carbohydrates to energy.

For the body to burn fat before carbohydrates for fuel, the level of fats ingested must be increased while the level of carbohydrates ingested must be decreased. The keto dieter will generally get 80% of their calories from healthy fats, 15% from proteins and 5% from complex carbohydrates. These macronutrients, or macros, can come in the form of fatty fish, lean meats, eggs, dairy, green vegetables, oils and whole grains.

Why Burn fat for Fuel?

To burn fat for fuel the body must be in ketosis. This happens regularly when glucose stores are depleted and fat reserves are tapped for energy like with extreme distance running in ultra-marathons. The purpose of the keto diet is to keep the body continually in the state of ketosis, or the metabolic state of using ketones released by fat cells for fuel instead of glucose.

Why would a runner want to be in ketosis? There are many reasons keto and running would seem to go hand-in-hand. For one thing, fat molecules release 125% more energy than carbohydrate molecules when burned. Fat molecules are also much more plentiful in the body. In comparison to a car running on gasoline, the body gets the most miles to the gallon by running on fat.

Fat is a longer-lasting fuel for the body. Carbohydrates act as the body’s igniter, or fire-starter. They both light up quickly but burn out just as quickly. Whereas fats burn slow and steady. In the body, this translates to sustained energy and increased satiety between meals. Hangry happens, but not as often in ketosis.

How a Keto Diet Affects Runners

Though there have been few studies on the long-term fat adaptation of the keto diet, we can glean some knowledge about running on keto in the short-term. This study published in the Journal of International Society of Sports Nutrition followed five endurance athletes over 10 weeks. Some positive outcomes of the study include:

participants all saw a reduction in body weight
after an initial reduction in energy, energy levels returned higher than normal during exercise
inflammation was reduced
improved recovery time

On the other hand, some negative outcomes from the study include:

participants’ average times to exhaustion decreased by about two minutes
high-intensity workouts were more difficult
overall reduction in maximum aerobic performance (speed and power)

Another study covered the submaximal exercise capacity of runners on a keto diet and runners on their regular diets. It found no changes in those participating at 60% or less VO₂ max, or low-intensity running, but those participating at over 70% VO₂ max, or high-intensity running, endurance and speed declined on a keto diet.

It should be noted that to be fully fat-adapted, where the body is using fat as its primary fuel source, can take up to 12 weeks. Many studies do not last this long, leaving questions as to whether runners were fully fat-adapted, if they were in ketosis and whether keytone measurements were taken.

Keto and Running: Can they Coincide?

What does this all mean for runners considering a keto lifestyle? Ultra-runners, those who run great distances—30 miles or more in single races—are most inclined to benefit from a keto diet. Since ultra-runners are often entering into ketosis during their lower-intensity but longer runs, a keto diet makes that conversion easier.

Leisure runners who may not be concerned with racing or PRs can also benefit from a low-carbohydrate keto diet if they rarely participate in high-intensity workouts. They may enjoy an enhanced body composition, feeling fuller between meals and less inflammation.

High-intensity runners concerned with increasing speed or hitting a new PR may not want to try a full keto diet since it has been shown to decrease speed and power. These runners might also find that a keto diet does not supply enough energy for their intensity level.

If a higher-intensity runner is interested in running on keto for all the other health benefits, he or she could consider a variation on it. Some athletes can consume carbohydrates prior to a big race without removing themselves from ketosis. They would simply need to ensure they have burned most of the carbohydrates consumed. This gives them the appropriate fuel for their intensity level without affecting their diets.

Give Keto Running a Try

If you are considering running on a keto diet, we invite you to try a virtual race. Since these races can be run on your own time, it gives you the freedom to determine if a keto diet will work with your running routine without the formalities and expense of prepping for a live race.

Article Resources:

https://www.runnersworld.com/nutrition-weight-loss/a19608180/what-is-keto-diet-and-should-you-try-it/

https://www.verywellhealth.com/what-is-keto-adaptation-2241629

https://www.runultra.co.uk/Articles/December-2016/Runners-All-you-need-to-know-about-ketosis-and-fat

https://www.healthline.com/nutrition/what-is-ketosis#section5

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Nutrition for Marathon Training

2020-02-16T15:08:00.001-08:00

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Nutrition for Marathon Training

Training to run a half or full marathon is a great athletic achievement. Once you decide to embark on the goal of running a marathon, you probably are wondering how to best approach supporting your body to ensure you stay healthy and injury-free. Ensuring proper nutrition for marathon training is important for anyone considering running a marathon, all the way up to race day and post-race recovery.

Protein

Running is a strenuous activity utilizing all of the body’s major muscle groups. Running long distances breaks down muscle fibers, which need to be repaired in order to grow stronger and become resilient to long-distance running. Protein is an essential nutrient for promoting new muscle growth.

The typical person needs about 0.8 grams of protein per kilogram of body weight per day. When training for an endurance event such as a marathon, those protein needs are increased by 50-75%. This means that a 150-pound person would require about 95 grams of protein per day compared to the average recommendation of 54 grams.

Eating adequate amounts of protein spread throughout the day is the best approach, versus eating most of the day’s protein needs in a small window of time. Include protein-rich foods such as the following for breakfast, lunch, dinner and snacks:

Any kind of red meat (beef, pork, wild game, etc.)
Poultry (chicken and turkey)
Fish
Dairy products
Eggs
Nuts
Seeds
Beans
Lentils
Soy products (tofu, edamame, etc.)

Eating protein is also important for post-run recovery meals, as it aids in immediate recovery of broken-down muscle fibers.

Carbohydrates

Carbohydrates, or “carbs”, are probably the most well-known aspect of nutrition for marathon training and exercising in general. Carbs are the body’s preferred source of fuel, and are used during the majority of a long-distance run such as a marathon.

The body uses carbs from the most recent meal before switching to glycogen, which is sugar stored in the liver. Glycogen stores start becoming utilized around 60-90 minutes into a run. This is why carbohydrate loading is recommended in the days before a long-distance run, and why it’s recommended to consume carbohydrates throughout a marathon (in the form of sports drinks, nutrition gels, etc). Otherwise, after about 1.5-2 hours of running, glycogen stores can become depleted. The body would then switch to burning fatty acids for fuel, but it isn’t as efficient and can affect performance.

Eating complex carbohydrates during marathon training will help support the increased need for glycogen restoration and provide adequate energy for long-distance running. Examples of good sources of carbohydrates to eat while marathon training include:

Whole grains such as whole wheat bread & pasta, brown rice, oatmeal
Fruits and vegetables; starchy vegetables like potatoes, peas and corn
Milk and yogurt
Beans and lentils

Fat

Fat is an important nutrient for everyone, despite its history of getting a bad rap. Runners don’t necessarily need to increase their fat intake, but they should make sure they get a balance of carbs, protein and fat to stay well-rounded nutritionally. Fat helps the body absorb certain nutrients, create hormones and help protect organs and joints.

Fat takes the longest to digest compared to carbohydrates and protein. If a runner eats a high-fat meal and then goes for a run soon afterward, they may experience stomach upset as the majority of blood flow will be directed to the heart and muscles and not to the stomach, leaving the high-fat meal to sit undigested in the stomach longer than it should.

Hydration

While it may often be overlooked when focusing on good nutrition for marathon training, proper hydration is an essential aspect of health and performance. Running long distances can dehydrate the body through muscle exertion and sweat loss, which can cause fatigue, muscle cramps and even more serious health complications.

Carrying a water bottle, or storing water bottles along your running route, is a good idea for preventing dehydration during long-distance marathon running. Most organized races have hydration booths for this very reason, but during training it’s up to the athlete to plan for the opportunities to rehydrate.

Water or sports drinks are equally acceptable to consume during a run. Sports drinks are usually the drink of choice during a run because they also provide carbs in the form of sugar, which helps replenish glycogen stores and provide fuel for the run.

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source https://www.thevirtualrunchallenge.com/nutrition-for-marathon-training/

HOW TO TAKE CARE OF YOUR BODY WHEN PREPARING FOR A RACE

2020-02-12T20:24:00.001-08:00

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HOW TO TAKE CARE OF YOUR BODY WHEN PREPARING FOR A RACE

Regardless of the distance, training for a race takes dedication and mental fortitude. One of the best ways that you can prepare yourself is to take care of your body in the weeks leading up to the big day. Here are three areas where you should focus your efforts as you prepare for race day.

Your Muscles

Any runner knows that the state of your muscles is a key component to your training and race day success. In order to avoid muscle soreness after a run, it is important to stretch the muscles so that they recover more quickly. Soaking in a hot tub relieves muscle pain, as does taking an ice bath. You will need to take care to fuel up immediately after a hard run so that sufficient protein and carbohydrates are delivered to the muscles to aid in the recovery process.

Calorie Intake

Cutting calories is not what you want to be doing as you prepare your body to handle the rigors of a race. Instead, you should be nourishing your body with the nutrients that it requires to carry you through the distance. You need to put your focus on consuming enough calories to sustain your training and the race for which you’re preparing without eating so much that you become sluggish. Eating a diet rich in complex carbohydrates will help you to maximize your glycogen stores so that you have sufficient energy. Don’t try anything new in the few days leading up to the race or on the day of the event.

Proper Hydration

Properly hydrating your body is a key factor in the success of the race. Especially if you are running a distance greater than a 10K, you cannot start thinking about the hydration the day of the event. For a distance of a marathon or longer, proper hydration starts up to one week in advance. However, keep in mind that too much of a good thing is a bad thing. It is vital that you figure out the proper balance between being hydrated enough and drinking so much water that you risk developing hyponatremia.

You will sail across the finish line with ease if you take the necessary steps to prepare your body for the road that lies ahead. Being cognizant of these three things will help you to make sure that your body is ready when you start racing. They’ll deliver big results when you lace up your running shoes.

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The post HOW TO TAKE CARE OF YOUR BODY WHEN PREPARING FOR A RACE appeared first on The Virtual Run Challenge.

source https://www.thevirtualrunchallenge.com/how-to-take-care-of-your-body-when-preparing-for-a-race/

Important Stretches for Running

2020-02-07T16:36:00.001-08:00

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Important stretches for running

Stretches for runners are an important aspect for beginners and runners with experience and is a great way to stay active and has many health benefits, both physical and mental. However, running is considered a high-impact activity, which can mean a higher risk of injury. Stretching is one way to help prevent running-related injuries. Anyone who runs regularly should be aware of some of the best stretches to do regularly to stay active and limber.

Causes of Common Running Injuries

According to Cleveland Clinic, some of the most common running injuries are caused by:

Decreased flexibility
Decreased strength
Tight calf muscles
Weak thigh and hip muscles
Tight hip muscles
Weak hip abductor and hip extensor muscles

Common running injuries such as plantar fasciitis, iliotibial band (IT band) syndrome, runner’s knee and shin splints can all be caused by weak or tight muscles elsewhere in the body. Confusingly enough, sometimes the area that is experiencing pain isn’t the area that is weak or tight. For instance, shin splints can be caused by tight calf muscles.

This is why it’s important to stretch all of the main running muscle groups regularly – not just when you’re experiencing pain. Being proactive can potentially save you from getting sidelined with an injury and missing out on your much-needed runs!

When to stretch

Many physical therapists recommend stretching after a run, when muscles are warm. If you plan on sprinting, you may want to stretch a bit after a light warm-up jog.

IT band stretch

Runner’s World recommends this stretch for your IT band, which can help loosen tight hip muscles and prevent runner’s knee:

Place one foot around the other, with both feet flat on the ground. Keeping both legs straight, lean your hips towards the side of your rearmost foot (so, if your right foot is rearmost, lean your hips to the right). You should feel the stretch down the outside of your leg and around your hip – if you are very stiff, it may take a few times before you feel anything.

Calf stretch

Tight calves can lead to shin splints and other common running ailments. A calf stretch recommended by Runner’s World: Keep the back leg straight and push the back heel into the ground. Keeping a straight upper body and gently lifting up your hips helps. There shouldn’t be much pressure on the front foot.

Hip flexor stretch

Runners tend to rely on their quadriceps muscles (quads), which can leave hip flexors weak. Weak hip flexors tend to tighten to compensate for lack of strength, which can lead to pain and tightness in other areas of the body. Tight hip flexors are not only common in runners, but for many people who sit a lot, as sitting makes hip flexors even tighter.

WebMD recommends these stretches for tight hip flexors:

Standing stretch:

Stand with your feet hip-width apart and toes forward.
Bend your right knee and bring your right heel up toward your butt.
Hold your right foot with the right hand, and gently pull to point your knee toward the floor. You can hold on to a counter or chair with your left hand for balance.
Hold for 30 seconds. Repeat on your other leg.
Kneeling stretch:
Kneel with your left knee on the floor and your right leg at a 90-degree angle in front of you.
Put your hands on your right knee and keep your back straight.
Keeping your left knee pressed to the floor, lean forward into your right hip while squeezing the muscles in your left buttock.
Hold for 30 seconds. Repeat on the other side.

Hamstring Stretch

Loosening tight muscles can not only improve running, but can help prevent other common ailments such as lower back pain. Healthline recommends this effective calf stretch:

Sit on the ground and extend your left leg.
Move your right foot toward your inner thigh, so that it touches the top part of your left leg, if possible.
Lean forward, bending but not rounding your back and waist toward the left foot as if reaching for your toes.
Hold for at least 30 seconds.
Repeat with the other leg.

Stretch to prevent plantar fasciitis

Plantar fasciitis’ main symptom is heel pain. The feet take a lot of impact while running, so properly stretching them can keep them happy. Keeping the calves stretched can help, along with several exercises recommended by UConn Health (with images).

Bottom line:

Regularly stretching for runners is a good idea. Runners are more prone to injuries related to tight muscles, so stretching should be a part of their proactive fitness routine. Don’t wait until you’re already hurting to start stretching! Practice some of these stretches before your next virtual race.

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Tips for Running With Your Dog

2020-01-27T21:26:00.001-08:00

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Tips for Running with Your Dog

Running with your DogIf you enjoy running but feel guilty leaving your four-legged-friend at home, here’s a thought: why not have Fido come along? Many runners enjoy running with their dogs, whether just for fun or during dog-friendly running events. Another benefit of running with your dog is that you both get your exercise at the same time, keeping you both in shape.

If you’d like to start running with your dog, or are already taking your dog along with you during your runs, read on for some tips to keep you both safe and healthy.

Your dog needs to train, too!

Before you head out on a long run with your dog for the first time, consider this: dogs need to ease into a running routine just as much as humans do. Considering the fitness level of your dog is crucial for preventing injuries. If your dog is out of shape and doesn’t get much exercise, consider starting with walk/jog intervals to get their heart and muscles used to the increased workload. Gradually increasing your dog’s mileage in a structured routine, such as this “Couch to 5k” running plan, doggy edition can help prevent injuries from overtraining.

Consider your dog’s joint health

If your dog is overweight, running will put more stress on their joints and potentially lead to soreness and injury. Get your dog into shape gradually by doing low-impact exercise and cutting back on food portions if needed.

Certain breeds are prone to hip dysplasia, which can be very painful and may even require surgery in extreme cases. Breeds such as bulldogs, mastiffs, retrievers and Rottweilers are more prone to hip dysplasia, so running long distances with them often isn’t recommended. To be sure, check with your vet before starting to run with your dog if you think they may have pre-existing joint problems or are prone to injury.

Do a weather check

If you plan to run during the hotter months, remember that your dog can become dehydrated quickly while exercising. Run near areas with water, such as a river, or consider carrying a collapsible water dish that you can refill with your own water stash.

If you’re running on pavement during warmer weather, keep in mind that your dog’s paws can get scorched by the hot asphalt. This image helps as a reminder of how quickly pavement can heat up – at 77 degrees Fahrenheit, asphalt can be as hot as 125 degrees Fahrenheit!

To avoid scorching your dog’s paw pads, run in the cooler hours of the day such as the early morning, or run in an area that has grass or another surface that doesn’t get overly-heated by the sun.

Be street smart

If you plan to run near traffic, consider these tips to keep you both safe:

Keep your dog on a leash. If your dog is tempted by a squirrel or another distraction, the last thing you want is for them to bolt across traffic. Many runners enjoy hands-free leashes for running, such as this one.

Dog afraid of cars? If your dog shies away from cars, it’s probably the safest to have them be furthest away from traffic. If they are between you and traffic (on your right side when running on the left side of the road), they could bolt into you and knock you down if they’re scared by a passing vehicle.

Illuminate! If you’ll be running around dusk or dawn around traffic, invest in reflective running gear for both of you.

When nature calls

Let your dog go to the bathroom before you head out on your run, and give them the opportunity to relieve themselves every so often during longer runs. If you’re running in an area that other people also enjoy, be courteous and carry doggy waste bags with you and clean up any messes your dog leaves behind!

Get competitive!

If you’re ready to sign up for a race, your dog doesn’t necessarily have to sit it out; check to see if your particular event is dog-friendly! The beauty about virtual races is that you can enjoy the competition and structure of a running race without worrying if your dog can come along! Consider 0ur “Anything is PAWsible” event, coming up in Spring 2020.

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How Running a Virtual Race Will Help You Train

2020-01-27T19:24:00.001-08:00

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How Running a Virtual Race Will Help You Train

Registering for an organized race is an exciting time for many runners, regardless of their running level. Races can be motivating to train for, and the feeling of accomplishment after completing a race often fuels the desire to do more in the future; the medals don’t hurt, either!

Utilizing the growing world of virtual races is a great way to compete in a race at a time that is convenient for you and without the pressure or potential inconveniences of an in-person event. If you’re looking to progress in your running ability and fitness level, consider joining runners all over the globe and enter the virtual racing world!

Set Goals for Yourself

Signing up for a virtual race is a great way to set a tangible goal for yourself in your running journey. If you’ve been running on your own without any real direction or end goal in sight, it can be discouraging to not have anything by which to gauge your progress. On the other hand, committing to running a 5k or half marathon virtual race on your own time can be just what you need to get motivated to train for that event.

Once you’ve decided which event you want to run, choosing the day of your run can be helpful for developing a training program. It can help to write out a training schedule from the day you sign up for the race to race day. You can make your own schedule up, or utilize pre-made training plans.

Make it work with your schedule

Running in a formal running event comes with its own set of challenges. It can be hard to find an event that coordinates well with your schedule, or that is close enough without having to drive for hours.

The beauty of virtual races is that they’re done on your time. This way, you’re more likely to sign up for more events than you may have with traditionally organized runs. This is especially helpful if you don’t live in a large area with a dedicated running club which hosts regular running events.

Fewer Injuries?

While frustrating, something that often comes up while training for an event is an injury. With an injury before a traditional race, you might have to scratch and lose your registration fee, only to be left feeling frustrated and disappointed. Not a problem with a virtual race, though; if your ankle isn’t feeling right close to your race day, take it easy and pick another race day! Instead of pushing yourself through pain and causing a more serious injury, running virtual races takes away some of the pressure since there are no hard-set race dates for events.

Race Against Yourself

Running virtual races is a great way to push yourself physically and accomplish things you weren’t sure you could do. Consistently working towards goals, like deciding to run specific races, can help improve your physical fitness and increase your threshold for running longer distances and faster speeds.

Increasing your physical fitness through running can also help you train for other physical events you enjoy. Running is a great foundation for other physical activities. Improving in your running often means improvement in other aspects such as dancing, hiking, or just playing basketball with your kids.

Help Train for In-Person Races

Virtual races not only help train you physically, but mentally as well. Running is largely a mental sport, whether you’re on a relaxed run or competing. Getting a few virtual races under your belt can help you mentally work through the race day process and realize any hiccups or kinks that need to be worked out before you sign up for an in-person running event.

If you’re still wary of signing up for an in-person race but it’s on your bucket list, consider asking a friend to run a virtual race simultaneously with you! Getting used to other people around you while running can help you get a better feel of what a crowded race might feel like, so starting with a trusted friend or family member is a great step.

Bottom Line

Running a virtual race is not only convenient, but also gives a satisfying sense of accomplishment. In fact, running one race often starts a hunger for competing in more down the road! Participating in virtual race events is a great motivator and can help you have things to look forward to and train for, all while improving your physical fitness and health.

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The post How Running a Virtual Race Will Help You Train appeared first on The Virtual Run Challenge.

source https://www.thevirtualrunchallenge.com/how-running-a-virtual-race-will-help-you-train/

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2019-04-04T08:53:00.001-07:00

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Top 5 Reasons to Run a Virtual Race

2019-02-21T05:35:00.001-08:00

Top 5 Reasons to Run a Virtual Race

ON FEBRUARY 21, 2019 BY THE VIRTUAL RUN CHALLENGELEAVE A COMMENT

Top 5 Reasons to Run a Virtual Race

Most people like finish lines and the sense of accomplishment that comes with it. But the hardest part of getting to the finish line can be just approaching the starting line. Virtual running events give you the opportunity to bask in the finish line without the stress of the start line because it’s all on your time and terms.

Visit some of our Local Races

Virtual runs put you in charge of how you experience the event and when and how you run or walk it. If you aren’t convinced yet, here are the top 5 reasons you should consider a virtual race.

Virtual races ofter support charities and causes, meaning you get to give back to your community while enjoying the sport you love. No matter what you’re passionate about, you can most likely find a virtual race or race company that supports that cause.

No matter what your next challenge is, a virtual race can help you meet your goals. From daily activity goals to earning that first race medal, the options are endless for how you challenge yourself. So, find your next virtual race challenge and start working toward your goals now.

Oh, and did we mention you don’t have to contend with the weather? Rain, extreme heat and even snow can interfere with your first run event if you choose the traditional run experience. Virtual race events give you the flexibility to watch the forecast and complete the challenge in the conditions that suit you or you can even choose to complete your race in the comfort of being indoors on a treadmill to get your miles in.

Virtual Races provide a great sense of accomplishment along with some bling to prove and commemorate the event. Virtual Race finisher medals come in really fun designs along with creative ways to display your race finisher medal. Do a search for “race medal display” and you’ll see how your race collection can become a pretty neat home decoration and conversation starter when you have guests over.

There is a great community in virtual running and walking. If you want companions alongside you throughout your training and racing experience, you can certainly find that here. If you prefer to make it more of a private event, that’s possible as well. A common goal can be a strong tie that brings people together, and virtual events are a great goal to get you and your community motivated.

Really, the opportunities and fun of virtual running are endless. You can always find a race to keep yourself motivated as you work through another goal and earn another medal because virtual races are done completely on your time.

If you’ve never competed, there is no time like right now to begin your trek to the finish line of your first race and find your own reason to run a virtual race. To find your next race, visit the Virtual Run Challenge events page to find a challenge that suits you.

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10 Tips to Help You Step Up Your Running Game

2019-02-20T19:35:00.001-08:00

The Virtual Run Challenge

America’s Turkey Trot Run: A Thanksgiving Tradition

What is America’s Turkey Trot Run?

History of the Turkey Trot Run

History of America’s Virtual Turkey Trot Run

2020 Revenge of the Birds Turkey Trot

2020 Turkey Trot Challenge

America’s Turkey Trot FAQ

How does a virtual race work?

How will my results be calculated?

Does the race distance have to be completed all at one time?

What are the rules for a virtual turkey trot?

When are finisher medals sent out?

Can children participate in virtual turkey trots?

Why You Should Start Training Now for Running a Turkey Trot

Why you should start training now for running a turkey trot

Reasons to Begin Turkey Trot 5K Training Now

1. Build Endurance

2. Find the Right Pace

3. Go for a PR

4. Running Benefits Health

5. Kill Quarantine Time

Tips for Beginning Your 2020 Turkey Trot Training

Sign Up for the Turkey Trot

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Americas Turkey Trot Run

America’s Turkey Trot

What is Americas Turkey Trot?

When was America’s Turkey Trot Run Created?

Americas Largest Thanksgiving Virtual Run

2020 Revenge of the Birds Virtual Turkey Trot Run

THE 2020 VIRTUAL TURKEY TROT RUN: REVENGE OF THE BIRDS VIRTUAL TURKEY TROT 5K

REGISTRATION IS NOW OPEN

AVAILABILITY

ABOUT OUR VIRTUAL TURKEY TROT

REVENGE OF THE BIRDS TURKEY TROT SWAG

FREQUENTLY ASKED QUESTIONS

HOW DOES THE REVENGE OF THE BIRDS VIRTUAL TURKEY TROT WORK?

WHEN DO I RECEIVE MY SWAG?

IS THERE A DESIGNATED EVENT HASHTAG FOR THIS EVENT?

IS THERE AN OFFICIAL FACEBOOK PAGE OR GROUP FOR THE EVENT?

Which is the Best Running App for Me?

Which is the best running app for me?

What is a Running App?

How do you use a Running App?

How do you Find the Right Running App?

The Best Running Apps

Nike Run Club (NRC)

Zombies Run

RunKeeper

Strava

Map My Run by Under Armour

Best App for Beginning Runners

C25K

Running Apps: Final Thoughts

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The Importance of Setting Running Goals for Motivation

The Importance of Setting Running Goals for Motivation

Benefits of Setting Goals in Running

Types of Running Goals

Running Goals for Beginners

Goals for Intermediate or Advanced Runners

Achieving Your Goals in Running

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Important Facts About Social Distancing and Running

Important Facts About Social Distancing and Running

Exercise is Essential to Maintain Good Health

Social Distancing and the Runner

How to Practice Social Distancing by Running

Virtual Running and Virtual Races

Where to run During a Lockdown

Tips for Runners During the COVID-19 Outbreak

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Coronavirus – How Does It Affect Runners and Running Events

What is 2019-nCoV Coronavirus?