3 Bests – What aspects of the race did you like the most?
The race takes place on the Atlanta Beltline. Mostly flat, which is nice compared to the usual Atlanta races.
Not so much – Aspects of the race that didn’t do it for you
The organizers ended up having some connectivity issues so the times weren’t available until much later in the day.
Highlights of your race – What did you do well and enjoy about your race in particular?
Completed this race mainly to compare progress based on last years results. In 2022, I ran it at 30:30. This year, I accomplished a HUGE PR with 26:54!!! I honestly was not expecting this.
Lessons for others – Share your pro-tips on the race to help the next runner
Ran this race without a watch. It was nice to strictly go by feel. This allowed me to see where I am at holistically with my fitness.
Lessons you learned that will help you next time around
Trust your training. Trust the steps you took. On the way back, I could feel my energy drop. Told myself to trust the steps I took to properly fuel and to push. So happy that I did end up trusting my abilities.
Aesthetics – Is it a pretty course?
It’s pretty decent. Love the art throughout this course.
Difficulty – Is it a tough course?
Not really. Some short hills after you hit the one mill. Would highly suggest hills training for any ATL race.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
It was organized well just some technical issues towards the end.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
No, this is a very small race.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
One aid station at the turnaround point.
How’s the Swag?
Simple swag. Worked for me!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
I would give it a 3.75. Still plan to return, mainly to continue using this as a way to compare my progress.
3 Bests – What aspects of the race did you like the most?
There a quite a few aspects that make this race special. The race is very remote, rugged and beautiful. Due to the lack of major cities or even towns, the stars at night are amazing. The race is well organized and some of the money goes to a local trail/ conservation organization.
Not so much – Aspects of the race that didn’t do it for you
Most of the aid stations were pretty good. Some were a bit lackluster, but that depended on where it was at and who was organizing it.
Weird factor – What’s the weirdest thing about this race?
The Hunting Camp Aid Station at mile 80 was Christmas themed which provided some much need laughter late in the race.
Highlights of your race – What did you do well and enjoy about your race in particular?
I was well trained for the race. My mental focus and problem solving skills were very good. My fuel plan worked well too. I had no stomach issues in spite of the heat
Lessons for others – Share your pro-tips on the race to help the next runner
This is a very logistically challenging race. You need to provide your own shuttle from the finish to the start. I highly recommend have a team or pacer to assist. I also highly recommend poles. This course is incredibly rugged.
Lessons you learned that will help you next time around
I need to manage my feet better. I managed them poorly so the blisters and other injuries ended up slowing me down.
Most important course specific knowledge to know about the race
The biggest climb in the race is at mile 70. It is long and very steep. The course is very overgrown with lots of brush. There is a big river crossing right before the mile 80, Hunting Camp Aid station. Your feet will stay wet almost the entire race.
Aesthetics – Is it a pretty course?
The course is absolutely gorgeous. The scenery is amazing
Difficulty – Is it a tough course?
The course is incredibly rugged and brutal. The climbs are very steep and the brush is very thick.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The race was very organized this year. The course was well marked, the drop bags were there on time and the aid stations were ready to go by the time the runners came by. They still had plenty of food for the runners in the back too.
Competition – Is there a strong field?
The race is still fairly small. There were some very fast competitive runners. I feel the race is more about enjoying the mountains and finishing a very challenging race.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Due to the remoteness of the race the logistics can be very challenging. While a 2wd vehicle can access the start, a high clearance 4wd is needed for all other aid stations. The is no shuttle between the finish and start. I highly recommend camping near the start and having a friend or family meet you at the finish.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Aid stations are fairly standard. Hot food was found later in the race.
Weather and typical race conditions
The weather can be unpredictable. Two years prior it snowed during the race. This year was hot and clear. You need to be prepared for all types of weather at all times. The nights are surprisingly cold as well.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
The race has a long list of required gear. A good rain jacket, extra calories etc. The most important is Bear Spray. Bear Spray is a nonnegotiable requirement. If you don’t have bear spray you will not be allowed to run the race.
Spectators – Is this a friendly course for your friends?
No. The course is very remote. It is a challenge to get to most of the aid stations. The finish has good access but limited parking. Any well wishers and friends should just meet you there.
How’s the Swag?
The swag this year was a nice dry bag and a sun hoodie. The race keeps it pretty simple, which I appreciate.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5/5 stars. It is an amazingly challenging, logistically complex run. It is a suitable challenge for experienced 100 mile runners.
3 Bests – What aspects of the race did you like the most?
Glamping
Camaraderie
Unlimited memories
Finisher medal
Sense of accomplishment
Not so much – Aspects of the race that didn’t do it for you
The red loop tried to kill us
The check in was a little overwhelming but you just had to be patient
Weird factor – What’s the weirdest thing about this race?
All the funny team names and costumes
Running through the campground at night
Highlights of your race – What did you do well and enjoy about your race in particular?
Beating the red loop!!
Lessons for others – Share your pro-tips on the race to help the next runner
Don’t let the loops scare you, especially the night run! Ragnar makes everything every safe! Just have fun!
Lessons you learned that will help you next time around
Bring a battery charger to charge your phone. Make sure you have a good headlamp!
Most important course specific knowledge to know about the race
Trust yourself and trust you’re on the right trail!
Aesthetics – Is it a pretty course?
Depends on if your running it at night! The Pines are pretty cool!
Difficulty – Is it a tough course?
Yes unless you’re part of the elite or ultra team (which we were NOT!) But we had fun with the challenge!
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Very well organized! (Expect the check in part)
Competition – Is there a strong field?
About 800-1000!!
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Depending on where you’re coming in from! Definitely get the glamping package so you don’t have to carry everything in! Register as soon as possible!
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard. If you’re running in the dark, be careful of the two skeletons guarding the water stop!!
Weather and typical race conditions
It’s in the mountains so prepare for any weather!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Gators are helpful in the mud!
Spectators – Is this a friendly course for your friends?
Only if your family or friends are also camping
How’s the Swag?
Ragnar has great finisher medals! Nice tee shirts!!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
3 Bests – What aspects of the race did you like the most?
The streets were closed to traffic, making it very easy to run without having to worry about cars. It was very well organized, Dave McGillivray did an outstanding job.
You can see world class runners in person.
Not so much – Aspects of the race that didn’t do it for you
It is somewhat crowded with runners during the race. The general field is supposed to self seed according to expected pace times, for the most part this worked.
Weird factor – What’s the weirdest thing about this race?
There are some tight turns toward the end of the race going into Fort Williams Park.
Highlights of your race – What did you do well and enjoy about your race in particular?
The finish is in Fort Williams Park, a beautiful place. Also, the chance to see world class runners in person, definitely stick around for the award ceremony. There is also a beer tent.
Lessons for others – Share your pro-tips on the race to help the next runner
Mile one is downhill, save a little for later on the course.
Lessons you learned that will help you next time around
Mile 4 and mile 6, I need to push there.
Most important course specific knowledge to know about the race
If you want to run fast get to the right place in the self seed area at the start. You can warm up going down Black Point Road.
Aesthetics – Is it a pretty course?
Beautiful
Difficulty – Is it a tough course?
Start altitude is 50 feet above sea level
Finish altitude is 25 feet above sea level
Highest point on the course is 100 feet above sea level
Lowest point on the course is 20 feet above sea level
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
It was very well organized, Dave McGillivray did an outstanding job. There were so many volunteers helping out. Everything was very well thought out, including volunteers directing traffic to get to the expo the night before. There were just as many volunteers directing traffic to parking spots at the parking lots.
Competition – Is there a strong field?
This race was founded by Joan Benoit Samuelson. This was the 25th anniversary of the race and world class runners come to compete. It is an extremely strong field.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Book early, it tends to fill up very quickly.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Aid stations are about every mile. I am pretty sure the one at mile 5 was handing out gatorade as well as water. A resident of South Portland has a tradition of passing out bacon at his own self made aid station.
Weather and typical race conditions
August tends to be warm.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Be prepared for rain or hot weather. It might be cool but certainly not cold.
Spectators – Is this a friendly course for your friends?
Very spectator friendly. The finish is in Fort Williams Park. The lighthouse and coastline are an example of an iconic oceanside location in Maine. The park is quite large, with all of the people running and watching the race it makes for quite a party after the race.
How’s the Swag?
Very good. T shirt, medal, free pictures, finisher certificate. There is also free stuff at the park after the race, shoelaces, towels, $10 gift certificates to dunkin and L.L. Bean.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
3 Bests – What aspects of the race did you like the most?
The station crews. The crews where fun and pro. Some stations where supplied by horses.
The Course is challenging and rewarding.
Good grub at the finish. Elk, beef, moose no joke.
Not so much – Aspects of the race that didn’t do it for you
More water crossing then I thought. Should of brought more socks.
Weird factor – What’s the weirdest thing about this race?
Cows – the last 20 some odd miles are on a working ranch. It’s open range grazing land. So cows on course.
Highlights of your race – What did you do well and enjoy about your race in particular?
I was not fast. But I kept making the cut offs. Running through the night didn’t bother me as much as I thought.
Lessons for others – Share your pro-tips on the race to help the next runner
Respect for the Crazy Mountains. I got up and over the first pass with no issue. I thought ‘ This is easy’. Once I got across the basin to start the next hill climb thunder, lighting, hail, and wind came down. It’s the highest part of the course and totally exposed. I was scared! I kept reciting a mantra that was basically asking the mountains for mercy! I got to the top and the storm moved on. I gave thanks for the mercy I was given! Awaxaawipppiia is what the Crow call the range- it means Angry Moutain.
Lessons you learned that will help you next time around
Carry Lube in easy to get to pockets. I needed to lube a sensentive area on the go.
Most important course specific knowledge to know about the race
The altitude did get some runners.
Aesthetics – Is it a pretty course?
Very pretty
Difficulty – Is it a tough course?
Very
Ibex station to Cow camp1 big up and down with technical trail. Cow Camp to Half moon. Big up and down with technical trail. This section it a out and back. Cow Camp to Sun light. Big and down. The down is very technical and impossible to run. Sun light to Crandle – about the only gimmie. Crandle to Forest lake- you can run fast, but your feet are getting wet. Forest lake to Honey- its’s hot and exposed, and up
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The bus was on time for the shuttle. We started on time. Stations crews knew what they where doing. The Med staff where good.
Competition – Is there a strong field?
It took me 35 hourse. The winner did it in 22.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
The race opens up in December. Its first come first served. They ask that you have a difficult race under your belt beforehand.
Hotels – there are no hotels nearby – maybe a post office.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Nothing special.
Weather and typical race conditions
Be ready for anything!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
An InReach is good back up. Lube. Change of socks and shirt.
Spectators – Is this a friendly course for your friends?
NO. Aid stations are about the only spots. Some of the stations are accessible by truck or horse. Cell service is hit or miss at best.
How’s the Swag?
Good. Yeti mug, a good shirt
The Overall Score – How many stars do you give this race and do you recommend that others run it?
3 Bests – What aspects of the race did you like the most?
The race takes place on the Nike WHQ campus. Seeing the various features of the campus, from athlete statues to the track lined with trees, is always cool and exciting.
Competition and course are both fast. Definitely a race where you can run a PR. For the kids, there is also an elementary 1K that’s free and run prior to the 5k.
The post-race party is pretty good and features a free raffle. There’s also a pop up shop where you can buy merch.
Not so much – Aspects of the race that didn’t do it for you
Not too much to speak on here but note that they don’t offer a bag check so unless you have a car, prepare to stash belongings in the courtyard by the start/finish.
Weird factor – What’s the weirdest thing about this race?
Not weird but definitely something cool and unique is the fact that Evan Jager acted as the starter for the race.
Highlights of your race – What did you do well and enjoy about your race in particular?
It wasn’t necessarily hot but it was humid and muggy so I was able to adapt my warmup accordingly where I wasn’t doing too much but also still did enough to feel warm and ready once the gun went off given the shorter race distance. Race got out fast (coming through the mile in 4:40 and 2 mile in 9:36 while not even being in the lead pack) but I was able to mentally stay in it and compete with the people around me. Despite the incline of the 2nd mile, effort was maintained and I was able to finish strong, clocking a new PR in the process. Seeing all the buildings, Nike Woods/Hollister Trail, banners featuring athletes, basketball and sand volleyball courts was cool of course as aforementioned.
Lessons for others – Share your pro-tips on the race to help the next runner
There is plenty of competition but like any distance race, do your best not to go out too fast. No matter your pace, there’s plenty of people to run with but once you get past the chaotic start, it’s easy to carve out your own space and settle in.
Lessons you learned that will help you next time around
While there was an incline the 2nd mile, it wasn’t necessarily steep. However, it was still enough of one that it psyched myself and a few others out. In hindsight, I would have pushed it more there knowing that the last mile would take care of itself.
Most important course specific knowledge to know about the race
The course changed a little compared to last year and previous years. Given the high frequency of course changes and variability this could change but the course lends itself to being able to run tangents smoothly with the gradual nature of turns. There was only one hairpin turn just after the 2nd mile serving as a turnaround as you make your way back to the finish but there is plenty of room so your not stopping on a dime, going around a single cone, and turning around.
Aesthetics – Is it a pretty course?
Despite how urban the area is, there is definitely plenty to see and look at so I’d say it’s scenic.
Difficulty – Is it a tough course?
Not really, the aforementioned 2nd mile climb was the only one but given the turnaround, it lends itself to a fast finish. Course is otherwise pretty flat and given it’s on the roads, there is sure footing throughout.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Yes it was super organized and well run. In the past, there have been timing mishaps but that didn’t happen this year.
Competition – Is there a strong field?
Yes absolutely, probably the fastest road 5k around, at least in the PNW. Winner ran 14:11 and I ran 15:06 for 9th place overall.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Nothing too specific but like all races, registration fees go up the closer it is to race day. You’ll be sent an email with race details and a QR code to scan at check in to get your bib, timing chips are attached to the bib.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Pretty standard, had a couple tents with tables set up with water.
Weather and typical race conditions
Usually warm, rarely wet. Cloud cover this year made it so the weather was particularly muggy.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Just yourself, your watch, and a pair of fast road racing flats.
Spectators – Is this a friendly course for your friends?
Overall pretty spectator friendly. With some fast walking or jogging you can see the start along with earlier portions of the race. The latter half went by the finish so for those looking to stay in one place, if you went by the finish, you could see runners 3 different times without moving or with minimal movement.
How’s the Swag?
Pretty good, all registered get a race shirt and they have past race shirts for sale at the pop up merch tent along with some other nice Nike/Bowerman gear.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5 stars, definitely would recommend this race to others.
Brian Comer is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
3 Bests – What aspects of the race did you like the most?
Volunteers and logistics were on another level. I felt nothing but love and helpfulness from anyone I interacted with during the race.
Beautiful views of Mount Rainier, stunningly tall trees, and a good chunk along the PCT.
Unique trip up/down a ropes course and through the Snoqualmie Tunnel to the Hyak.
Not so much – Aspects of the race that didn’t do it for you
Less of the course was runnable for me than I’d prefer, especially since it was an out and back year.
Significant dust/dry dirt kicked up, especially during the early miles when there were packs of people. Had congestion/dirt in the respiratory system for a few days afterwards.
Weird factor – What’s the weirdest thing about this race?
The 2.25 mile trip through the Snoqualmie Tunnel was very surreal. The skeleton of a pacer half way through was a nice touch.
Highlights of your race – What did you do well and enjoy about your race in particular?
Showing up to the race healthy made the race significantly more enjoyable. I had calf issues in the lead up and wasn’t sure how healthy I would feel.
I didn’t start too fast, kept things even keel throughout, and was rewarded by moving up significantly through the field in the second half of the race. It’s always a mental highlight to be moving up through the field instead of realizing you’ve overdone it.
The problem solving after losing liquid calories (use your imagination), falling and locking up the muscles, and general effort management — it felt like a well executed race plan that took into account my limitations.
Lessons for others – Share your pro-tips on the race to help the next runner
If there’s still a ropes course, bring gloves with you. I had to be very careful with the nylon ropes on the bare skin both up and down.
The ice bandanna was key for the daytime running. Almost every aid station had ice to refill.
Lessons you learned that will help you next time around
If you plan for liquid calories, remember you actually need to drink that amount of liquid too. Training for 4-5 hours with liquid calories is much different than trying to consume it for 12+ hours straight. Have a backup plan!
Consistency is key. I started middle of the pack, kept it even keel, stopped to gather myself or solve problems, and slowly moved up the field without even intending to. It sounds simple when written out. It’s much more difficult when you’re in the moment.
Most important course specific knowledge to know about the race
This race report is for the 2023 version, which was an alternate route course (out and back), similar to what was run in 2023.
Aesthetics – Is it a pretty course?
Stellar views almost the entire time, just don’t look away too long or you’re gunna end up on the ground.
Difficulty – Is it a tough course?
Very technical uphill/downhills with larger rocks that I was uncomfortable navigating in the dark. It’s surely on the tougher side on average with the gain.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The volunteers were absolutely phenomenal, the aid stations were each uniquely themed, stacked with goodies, and helpful. The race is truly a non-profit, all proceeds all donated to the Easton FD — a labor of love and you can tell.
Competition – Is there a strong field?
Race has a bit more of a “local” feel but there is still strong (but not deep) field.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Easy 1.5 hour trip from SEA-TEC airport, I stayed in Cle Elum with no issues, booking only a few months out, after I made it off the waitlist. Since there are a number locals participating there may be a less heavy demand on hotels, etc.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard fare, each themed and incredibly helpful.
Weather and typical race conditions
Race was 60F-85F range and low humidity. Full sun in a lot of places but very bugs/mosquitos. Unseasonably dry so significant dust when in groups.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
I only used my poles after 80 miles. There are plenty of areas where it would be beneficial earlier if you’re strong with them.
Spectators – Is this a friendly course for your friends?
There are a lot of remote areas that are inaccessible/discouraged so not easy access for viewing. The start/finish area was very welcoming, along with the turn around at Hyak.
How’s the Swag?
Good quality T-Shirt, Mug, Drymax Socks at packet pickup.
Beautiful belt buckle, high quality finisher Hoodie
Cheap/At Cost additional clothes & stickers available for purchase
The Overall Score – How many stars do you give this race and do you recommend that others run it?
4.5/5 — highly recommended if you’re looking for that accessible mountain race
3 Bests – What aspects of the race did you like the most?
Scenery!!!!
Really well organized
Small, intimate race (around 300 in the half marathon)
Not so much – Aspects of the race that didn’t do it for you
NA. Really well executed
Weird factor – What’s the weirdest thing about this race?
Loved having champagne at the finish line; better than usual food offerings.
Highlights of your race – What did you do well and enjoy about your race in particular?
Scenery was great. It’s an average 1% downhill grade. I think that helped my time a little. Not so much of a downhill that I had shin splints or any other leg aches after. If you are used to Denver’s elevation, this higher elevation (I think the start is 7000′) won’t be an issue.
Lessons for others – Share your pro-tips on the race to help the next runner
If you are coming from sea level, try to come a few days early to get used to the altitude.
Lessons you learned that will help you next time around
You can easily do your bib pickup the morning off. It’s such a small group the line was short.
Most important course specific knowledge to know about the race
Have a friend drop you off at start line or take bus; no parking at half marathon start.
Aesthetics – Is it a pretty course?
Yes, yes, yes!
Difficulty – Is it a tough course?
No. Unless you have problems with altitude
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
They had more volunteers than needed. Really well organized.
Competition – Is there a strong field?
Yes! I was in top 15% of the Denver Colfax half marathon just a few weeks ago. There were only 4 men my age, and I was the slowest! Even though I ran three minutes faster! Really strong group.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Suggest stay in Basalt, which is the finish line. Hotels and restaurants are a LOT cheaper than Aspen.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Normal fare, and there were a good number of stations.
Weather and typical race conditions
Perfect!! Start around 50 degrees, sunny, and not much wind.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Nope.
Spectators – Is this a friendly course for your friends?
There are a few places where they could cheer you on
How’s the Swag?
Limited since it’s a small group.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5/5. If you want a pretty mountain course, you’d have a hard time beating this.
3 Bests – What aspects of the race did you like the most?
Trail is beautiful, downhill, and the race shirts were really nice. Photos were great too!
Not so much – Aspects of the race that didn’t do it for you
Started 25 minutes late.
Parking instructions were bad.
Live runner tracking didn’t work.
Waited a full 24hr to post results (still haven’t sent an email with results 48 hours later)
Weird factor – What’s the weirdest thing about this race?
2 miles through a tunnel requiring a headlamp. Tunnel was also filled with unmarked potholes full of water.
Highlights of your race – What did you do well and enjoy about your race in particular?
Put up a big 8 minute 45 second PR. Paced myself really well so I didn’t crash towards the end.
Lessons for others – Share your pro-tips on the race to help the next runner
Road shoes were fine but it is a bit rockier than most courses; 100% compact gravel trail
Lessons you learned that will help you next time around
Next time I’d bring a cheap flashlight and ditch in the trash after the tunnel.
Aesthetics – Is it a pretty course?
Beautiful; probably the most beautiful course you’ll ever do.
Difficulty – Is it a tough course?
Easy. The entire course is about a 1.5% decline. Not so steep that it kills your legs but steep enough that you get a little momentum boost.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
I’d give them a 6/10. Starting line was a bit chaotic with starting late and not communicating well with runners.
Competition – Is there a strong field?
Crazy. First place finished in 2:07:11.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
I had no trouble signing up 3 months before raceday. The start time was 6am which is just early enough that it’s rough to wake up in time to drive out to north bend, get on the shuttle, and get to the course without waking up at 3am.
There is only one hotel by the start line and it was sold out.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard. More porta potties than I was expecting
Weather and typical race conditions
Perfect; we really lucked out. Start line was around 58 and foggy, finish line was low 60s and sunny.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Bring a throwaway flashlight
Spectators – Is this a friendly course for your friends?
Only if your friends like to hike. There are only 3 or 4 possible spots to meet runners in the first 20 miles of the course and all of them require a quarter mile to mile hike from the nearest parking lot. There’s a great parking and cheering spot around mile 21 at Rattlesnake Lake otherwise the second best option is probably the intersection with the Mount Washington Trail.
How’s the Swag?
Great! Love the race shirts and they were selling previous year’s shirts for just $5.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
4/5 stars. I’d give them 5 if the starting line was more organized.
Unleashing the Power of Strength Training in Your Running Practice
As runners, we often focus on the miles we log and the speed in which we achieve them, but there’s another critical element that can elevate our performance and prevent injuries—strength training. Incorporating strength training into your running routine can have a transformative effect on your performance. Below I will explore the significance of single-leg strength work for stability and power, and how it can bolster your running prowess. Additionally, I’ll summarize some of the latest research on strength training as a recovery tool, its role in building tendon strength, increasing growth hormone and testosterone, and the importance of strength training for maintaining overall health as we age.
The Power of Single-Leg Strength Work
Running is a dynamic activity of repetitive single leg hops that demands a strong and stable lower body and pelvis. Single-leg strength exercises are an essential component of strength training for runners, targeting the muscles that often get overlooked in traditional bilateral lifts. By focusing on one leg at a time, we can identify and correct any imbalances between the left and right sides of the body, reducing the risk of injuries caused by asymmetries.
Key Exercises for Single-Leg Strength:
Single-Leg Squats: Develop quadriceps, hamstrings, and glute strength while improving balance and stability.
Bulgarian Split Squats: Target quadriceps, hamstrings, and glutes, enhancing hip flexibility and stability.
Step-ups: Strengthen quadriceps, hamstrings, and glutes, while also challenging balance and coordination.
By integrating these single-leg exercises into your strength training routine, you’ll not only enhance your running performance but also build a solid foundation for injury prevention and long-term joint health.
Strengthening Tendons and Muscle Recovery
Running places significant stress on our tendons and muscles, often leading to wear and tear injuries. Strength training for runners is a powerful tool for strengthening tendons and promoting muscle recovery. When you engage in resistance training, your muscles contract against resistance, stimulating the production of collagen in tendons, which enhances their strength and resilience.
Moreover, strength training improves blood flow to the muscles, aiding in the delivery of oxygen and nutrients necessary for tissue repair. This accelerates recovery post-run, reducing the likelihood of overuse injuries and allowing you to maintain a consistent training regimen.
Research Findings on Strength Training and Running Performance:
Studies have shown that incorporating strength training into a running program can improve running economy, which is the energy required to maintain a given running speed. This means that with improved running economy, you can run faster or longer with the same effort, ultimately enhancing your race performance.
The Hormonal Benefits of Strength Training
Beyond the physical gains, strength training offers unique hormonal benefits that can boost your running performance and recovery. Strength workouts stimulate the release of growth hormone and testosterone, both of which play crucial roles in muscle repair and growth.
Growth hormone is essential for tissue repair and regeneration, helping your muscles recover faster after intense training sessions. Additionally, an increase in testosterone levels contributes to muscle growth and enhances your body’s ability to synthesize protein, which is vital for muscle repair.
Conclusion:
Strength training for runners can be a transformative ally in your running journey, providing numerous benefits that extend far beyond the track or trail. By incorporating single-leg strength work for stability and power, runners can develop a well-rounded strength foundation, reducing the risk of injuries and enhancing performance. Moreover, the role of strength training in tendon strength, muscle recovery, hormonal optimization, and healthy aging underscores its significance in supporting a lifelong love for running.
Embrace strength training as a powerful complement to your running routine, and watch as you unleash your full running potential, fortified by a body that is strong, resilient, and ready to conquer any distance. I know my running certainly got better when I consistently incorporated strength training!
Brant Stachel is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
As a running coach and a passionate athlete, I’ve experienced the exhilaration of reaching new milestones, the thrill of crossing finish lines, and the joy of pushing my body to its limits, but, I’ve also walked the treacherous path of injury—a journey that can be both physically and mentally grueling. I want to share through a personal recollection the trials and tribulations of being sidelined by injuries, namely my two most common: Achilles and ITB injuries. Most importantly I want to share the mental side of running injuries – how doubt can creep in, how pain can shatter our dreams, and why having a compassionate coach is essential to overcoming these challenges.
The Darkness Descends
Injury strikes like a bolt from the blue, disrupting our carefully laid-out plans and leaving us in a state of disarray. As an athlete, there is nothing more disheartening than being confined to the sidelines, watching others conquer what you once could. The physical pain is one thing, but the mental toll can be far more insidious. Doubt takes hold, weaving its way into the fabric of our thoughts, whispering, “Will I ever run again? Can I reach my goals?”
I vividly remember the time I was sidelined by an Achilles injury in 2014 just 10 days out from the Philly Half Marathon. The frustration was suffocating, as every step I couldn’t take seemed like a step further away from my dreams. The fear of losing my identity as a runner loomed large, casting a shadow over every aspect of my life. It’s during these dark moments that the support of a coach becomes invaluable.
The Coach’s Light
A coach is not just someone who tells you what workouts to do or how to improve your technique. A great coach is a guiding light, illuminating the path ahead even when it seems engulfed in darkness. They understand the depth of your passion, having walked in your shoes as both an athlete and a mentor – they know the mental side of running injuries and how to keep perspective as you navigate these tough times.
When I turned to my coach during my injury, it was their unwavering support that lifted me up. They empathized with my frustration, validating my feelings of doubt and fear. Instead of dismissing them, they acknowledged the emotional turmoil that accompanies physical pain. Their presence gave me hope that there was a way out of the abyss—an assurance that I could reclaim my identity as a runner.
The Power of Empathy
Having experienced the dark side of running firsthand, I bring a unique perspective to my role as a coach. I understand the dreams and aspirations that drive my athletes, but I also empathize with the setbacks and obstacles they face. I know the burning desire to lace up your shoes and hit the pavement, even when your body tells you otherwise.
As a coach, I strive to be the person I needed when I was injured, and I have been there, I know the mental side of running injuries, and it’s not easy! I walk side by side with my runners, not only as a guide but as a compassionate friend. I listen to their fears, offer support in their darkest moments, and celebrate their triumphs alongside them. By having been there, I can connect with their struggles on a profound level, providing the understanding and encouragement necessary to navigate the road to recovery.
Running is more than a sport; it becomes intertwined with the very fabric of our lives. But when injuries strike, the journey can take a detour into darkness. Doubt, pain, and fear can be overwhelming, threatening to extinguish our flame. Yet, with the support of a compassionate coach, we can find our way back.
As both an athlete and a coach, I have come to realize that my role extends beyond simply training programs and race strategies. It is about being a pillar of unwavering support, a beacon of hope in the face of adversity. So, if you find yourself injured and lost, remember that there are coaches out there who understand your struggle. Seek someone who will walk alongside you, lifting you up when the road feels too long. Together, we can conquer the darkness and emerge stronger, more determined, and ready to reclaim our place on the open road, trails, tracks and startlines!
Brant Stachel is a coach with Team RunRun and a Registered Psychotherapist. To learn more about him or to work with him, check out his coach profile.
3 Bests – What aspects of the race did you like the most?
I loved every moment. A lot of it was just personal mindset, but…
Running through Prospect Park was gorgeous.
Ending on the Boardwalk
The enthusiasm
Not so much – Aspects of the race that didn’t do it for you
Basically the rain.
Highlights of your race – What did you do well and enjoy about your race in particular?
OK, I loved this race. I’m afraid to run it again because this was such a good experience. I went in with the mindset that I would just live it up. Ham for every camera, talk to people, be a big nerd, but still try to run my best. And I did! I was faster than I’ve been in YEARS. I had a good pace going into the big hill midway through (thank you to Matt for alerting me to this), and then coasted afterward. I saw my great friend, Brad, who waved to me on course (and told me later I was going so fast!), and I refueled even when I didn’t want to, around mile 8, if memory serves. And I did really ham for every camera but got the most epic pic of my life!
Lessons for others – Share your pro-tips on the race to help the next runner
The big hill comes early, but take it in stride and know that afterward it’s pretty much downhill or flat. And the crowds cheering toward the end are going to thrill you.
Lessons you learned that will help you next time around
To fuel! I can’t tell you how much better I felt after I had a gel at mile 8 ish. I didn’t want it, because my blood sugar was still on the higher end (I have Type 1 diabetes), but I ended up having one and it kept me consistent through the rest of the race. I ended around 102 bloodsugar wise, which is practically perfect.
Most important course specific knowledge to know about the race
The hill in Prospect Park around mile 5 or 6 is killer, but take it slow and embrace it.
Aesthetics – Is it a pretty course?
YES!
Difficulty – Is it a tough course?
I’d say the first half was harder than the second.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
It was a well-oiled machine.
Competition – Is there a strong field?
It’s New York, so yes.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Register as soon as you can.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard.
Weather and typical race conditions
Well it was rainy as all get out from mile 8 or 9 on. It was unpleasant, but wasn’t the worst rain I’ve run through.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Nope!
Spectators – Is this a friendly course for your friends?
YES!
How’s the Swag?
Pretty good! Much better than some of the races I’ve run in other places.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
3 Bests – What aspects of the race did you like the most?
Great trail culture vibes, stunning views, and runnable single track trails
Weird factor – What’s the weirdest thing about this race?
No weird factor! But you could run the 50M on Saturday and the 50K on Sunday. One person tackled the challenge.
Highlights of your race – What did you do well and enjoy about your race in particular?
I was able to run the entire course with fairly even pacing throughout. 50K PR given runnable trails without a ton of vert
Lessons for others – Share your pro-tips on the race to help the next runner
Get there early! Parking is limited. No crewing allowed so be prepared with hydration/nutrition though aid stations well stock with your basic needs.
Lessons you learned that will help you next time around
It’s a fast course with some climbing but the entire race is on runnable single track. Even pacing is ideal for this course.
Most important course specific knowledge to know about the race
I ran it sight unseen. The kind of race you can do well at without seeing it first. Great trails!
Aesthetics – Is it a pretty course?
Absolutely beautiful race course on clear day. Mt. Hood is stunning. Lots of mountain, forest and lake view along the entire route.
Difficulty – Is it a tough course?
All single track but very runnable throughout. Less than 3K of total vert and runnable trails makes for the opportunity for a fast race and PR.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
GoBeyond Racing does a tremendous job. Super well organized and post race party vibes. Definitely experience the trail culture of an iconic PNW trail race in a beautiful area.
Competition – Is there a strong field?
Strong local runners from Oregon/Washington.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Tons of camping nearby and hotels/Airbnb’s in the Mt. Hood vicinity. I was on the waitlist and eventually got it. 50M race on Saturday is lottery and the 50K is sign up with waitlist.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Aid stations and the volunteers were tremendous!
Weather and typical race conditions
The trail is primarily shaded throughout so makes for ideal conditions though it can be extremely hot in this part of Oregon in mid July.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
No crew allowed so carry what you need.
Spectators – Is this a friendly course for your friends?
No crew support allowed or needed but able to spectate and see runners at several of the aid stations.
How’s the Swag?
T-shirts, stickers, beer mugs. Full age group awards
The Overall Score – How many stars do you give this race and do you recommend that others run it?
4 and half stars. Highly recommend for a local trail race in a beautiful area
3 Bests – What aspects of the race did you like the most?
The over night format was unique and made for the the event to be challenging. The opening of obstacles as the night went along so you had to plan when to push to miss an opening window to save time or when you know it was coming so you slowed down to clean hands and prep for an obstacle. I also enjoyed the 10k lap format so you are not required to carry 12 hours of gear and fuel.
Not so much – Aspects of the race that didn’t do it for you
Having to get to the venue 3 hours early to claim a pit location was new for me and had I not had others to support it would have been a real challenge, but I am not sure this can be avoided.
Weird factor – What’s the weirdest thing about this race?
You are choosing to run all night, crawl in mud, jump in ice water and get shocked. Many think this is weird but it is mostly fun!
Highlights of your race – What did you do well and enjoy about your race in particular?
I was able to meet so many new people and set up my PIT with new friends who helped me achieve my goals through out the race. They got me through pitting after each lap and as veterans of this race type where happy to share and give advice. I also got to spend time running laps with each of them that was outstanding! Highlight of the race.
Lessons for others – Share your pro-tips on the race to help the next runner
If you are going for a 12 hour Obstacle Race, ask all the questions everyone wants to help and better to know and not need something than be unprepared. This is very true for when it gets cold and you are might be entering water obstacles.
The only other lesson would be to be more dialed in with fueling practice. I am not sure why but my fuel did not settle even though I use it on training runs. The last 3 laps I took not fuel or water as m stomach was not right.
Lessons you learned that will help you next time around
I need to purchase more specific gear (dry suit top and knee pads) and I did not need to change my socks or shoes but still thinking having them was the right choice.
Most important course specific knowledge to know about the race
I think knowing when obstacles opened through out the night was key. On my 4th lap we had 7 minutes to get past two hard obstacles before they opened so a friend (Hannah Carta 2nd place female) and I pushed the last half mile to avoid them an get in to pit before having to do them the next lap. We cleared the last obstacle Electric Shock Therapy by about 1 minute.
Aesthetics – Is it a pretty course?
Sunset and Sunrise where beautiful but mostly it was dark.
Difficulty – Is it a tough course?
First Tough Mudder event and longest race ever so I am not sure. I think it was hard but not more than expected.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
It was extremely well organized, staff and volunteers through out the course, easy in and out for registration. I was impressed.
Competition – Is there a strong field?
I believe it was a strong field with many Toughest Mudder Veterans and even many Worlds Toughest Mudder competitors. I completed 7 laps of the course the winner completed 10!
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
It was simple to register online, but needing a variety of gear, fuel, and water needed to over pack and check a bag at the airport so a a direct flight to not risk losing a bag was a must for me. Arriving the night before was great but waiting all day Saturday for an 8:00 pm race start was long.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Since you had your own pit every 10K these where not here.
Weather and typical race conditions
The temps dipping in to the low 50s with a full submersion obstacle Artic Enema water filled ice opening at 1:00 am until the finish time of 8:00 am was certainly cold. You had to commit and get in an out quick.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Gear list I used was, Houdini Windbreaker (ruined), Knee pads, Wet suit Top to stay warm when wet, REI Gators to keep shoes from filling with rocks, and then your fueling device of choice. I used a front loaded vest but when you crawl in the mud the tops got covered. I did not care but some might, with it being a 10k loop a think a belt might work. Also a few headlamps as they are required or you can not start another lap, also a blinking light on the back of your head lamp was required.
Spectators – Is this a friendly course for your friends?
A few of the pit crew where able to follow a marked course to see use cross different obstacles in like 5 locations, it felt like I saw them all the time. Just make sure you have a crew willing to stay up all night.
How’s the Swag?
Got a cool race bib that you where required to wear, Medal for finishing 20k, Shirt, and patch for hitting 70K! I was very happy with the swag… oh and my first ever tough Mudder headband.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
I would give them full marks, there was nothing that they could have done differently that would have improved my experience it was fun from start to finish.
Welcome back to the Team RunRun Community’s ongoing footwear series! Coach Miles Bennett-Smith is here once again to dive into a topic that has been buzzing in the running world: SuperShoes. In this latest training tips article, we will explore the question that many runners have been asking: Should I get Super Shoes?
SuperShoes have gained significant attention in recent years, with claims of improved performance and faster race times, especially in the marathon. These high-tech shoes have sparked debate and curiosity among runners of all levels. So, let’s dive in and examine the facts, benefits, and considerations surrounding SuperShoes.
What are SuperShoes?
Before deciding if you should get SuperShoes, let’s first get some definitions. SuperShoes, also known as carbon-plated racing shoes, are a category of running shoes that incorporate advanced technologies to enhance performance. These shoes are characterized by their lightweight construction, responsive cushioning, and a carbon fiber plate embedded within the midsole. The carbon plate is designed to provide increased propulsion, energy return, and a more efficient running stride.
The Science Behind SuperShoes
Extensive research and scientific studies have examined the impact of SuperShoes on running performance and reported significant improvements in running economy and race times when wearing SuperShoes compared to traditional running shoes. In fact, when Nike launched one of the first carbon-plated shoes on the market in 2017 they called it the Zoom Vaporfly 4%, because a University of Colorado research team found that running economy (the oxygen cost of running a given pace) improved by an average of 4 percent in the Nike prototype compared to conventional Nike and Adidas racing flats. The combination of a carbon plate and responsive foam midsoles are believed to contribute to enhanced energy transfer and reduced muscle fatigue, leading to improved efficiency and speed. This can save your calves during long races,
Considerations for Choosing SuperShoes
While SuperShoes have shown promising benefits, it’s important to consider several factors before adopting them as your go-to running shoes:
Purpose and Usage: SuperShoes are primarily designed for racing and high-intensity workouts. For everyday training runs or recovery runs, it is almost always more appropriate to stick with regular training shoes to ensure optimal comfort, support, and durability. Advances in foam technology in particular make for a variety of great daily trainers that are fast and yet not carbon-plated (or quite so expensive and less durable.)
Speed and Running Style: Each runner has a unique running style, and SuperShoes may not suit everyone. (https://www.youtube.com/watch?v=VKwzjKhUwpo) It’s crucial to evaluate how your foot strikes the ground, your pronation pattern, and any specific biomechanical considerations. But a critical factor is also a simple one – how fast are you running? For those targeting sub-3 hour marathons, SuperShoes are likely a benefit. But a recent study from 2023 on slightly slower runners, those between 8-10 minutes per mile, found that running economy only improved by less than 1%, and a few runners actually performed worse in SuperShoes than in cushioned alternatives. Consulting with a running specialist or coach can provide valuable insights to determine if SuperShoes align with your individual needs.
Transition and Adaptation: Transitioning to SuperShoes can require an adjustment period, and with the proliferation of shoe brands bringing SuperShoes to the market, each shoe has a unique design and responsiveness so it’s advisable to gradually introduce them into your training regimen. Some users have cited more frequent issues with plantar fasciitis, while others just noted additional strain on their feet, toes, and lower leg that arrived after wearing SuperShoes frequently. This is often a natural result of being able to potentially run faster in workouts. Start with shorter, faster workouts or races to allow your body to adapt to the shoes’ unique characteristics, and remember that rotating between training shoes is a good way to add variety to the training stimulus and potentially find slightly different neuromuscular benefits over time.
Cost and Brand Differentiation: SuperShoes often come with a higher price tag (~$200+) compared to regular running shoes. It’s important to assess your budget and determine if the investment aligns with your running goals and priorities. Watch for new models coming out to potentially reduce the price on older models that might be nearly as good (or even better!) Additionally, remember that in the running category, cost is not necessarily an indication of higher quality or even “faster” shoes. Different brands have worked hard over the last 5 years to catch up to (and in many people’s minds, surpass) the initial Nike SuperShoes that took the market by storm. Adidas, Saucony, On, Puma, New Balance, and nearly every competitor has multiple carbon-plated options, and they are enjoyed by lots of hobby-joggers and professionals alike!
My Final Thoughts
So, should you get SuperShoes? I love SuperShoes! They really do feel amazing for a variety of purposes – long tempo runs, intense workouts on the track, races of almost any distance. But I can’t wear them every day – they are too expensive, too fragile, and frankly I want to save some of their benefits for when I need them most, which is not everyday use. That’s my conclusion – SuperShoes can provide performance benefits, but they are definitely not the right choice for every runner or every run. Consider your goals, your speed, your running style, and your budget when deciding whether to incorporate SuperShoes into your training. And of course remember that the shoes are just one piece of the puzzle, and consistent training, proper form, and injury prevention strategies play crucial roles in achieving your running goals. Hope you enjoyed this article, feel free to find my profile on Team RunRun and stay tuned for the next installment of our footwear series.
Miles is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
In this training tips article, Team RunRun Coach Miles Bennett-Smith continues his series diving into the wonderful world of running shoes, this time sharing his picks for the best daily running shoes on the market made specifically for your daily training needs.
Choosing the right pair of running shoes is a critical decision for any runner, be it a novice just starting their journey, or an advanced runner aiming to improve their performance and crush a qualifying mark. The market is flooded with countless options, each promising superior comfort, support, and performance-enhancing features. However, not all shoes are created equal…and most importantly, all runners have been created differently.
In this article, I will guide you through a curated list of top running shoes on the market, specifically tailored for new and intermediate runners. Whether you’re searching for cushioning, stability, or versatility, I’ve got you covered. Let’s lace ‘em up!
1.Nike Zoom Pegasus 39 (Neutral):
First on my list is a perennial favorite among runners – the Nike Zoom Pegasus. Renowned for its versatility and responsive cushioning, Nike’s Pegasus line has been a trusted companion for runners for decades. You will note that this is not Nike’s latest iteration, the Pegasus 40, because the 39 offers virtually the same shoe but can be found about $50 cheaper online. The Pegasus line features an updated mesh upper for enhanced breathability and a midsole that strikes an excellent balance between cushioning and responsiveness. It won’t be featured in many Instagram stories for doing anything bold or “sexy,” but it’s still regarded as a neutral shoe that is unlikely to rub blisters, is light enough for the average beginner’s pace, and can tackle long distances while delivering consistent performance.
2.ASICS Gel-Kayano 29 (Stability)
For runners in search of additional stability and support, the ASICS Gel-Kayano 29 stands out as a reliable option. This shoe boasts a well-crafted blend of cushioning and stability features, making it ideal for runners with overpronation or those seeking a little extra support. The Gel-Kayano 29 utilizes ASICS’ proprietary Gel cushioning system with pads to absorb shock in both heel and forefoot, and provide a smooth stride. The shoe’s updated upper offers improved breathability and a more secure fit, combined with a slightly low-profile heel ensuring a comfortable ride throughout training sessions.
3.Brooks Ghost 15 (Neutral)
Next up in my top daily running shoes on the market list, we have the Brooks Ghost 15, a shoe that epitomizes comfort and durability. The Ghost series has consistently been a go-to choice for runners seeking a plush, cushioned ride. With its soft yet supportive midsole, the Ghost 15 excels in providing a smooth and effortless running experience, with an updated DNA Loft v2 foam that’s even lighter than prior models. The shoe’s engineered mesh upper ensures a secure fit while allowing ample airflow to keep your feet cool and dry. If you prioritize comfort on your runs, the Ghost 15 won’t disappoint as a daily workhorse.
4.New Balance Fresh Foam 1080v12 (Max Cushioning)
If you’re looking for maximum cushioning without sacrificing responsiveness, the New Balance Fresh Foam 1080v12 is worth considering. The shoe’s Fresh Foam X midsole delivers exceptional cushioning while maintaining a lightweight feel. The 1080v12 offers a stretchy toe box for a bit more room and comfort, making it an excellent choice for runners who prefer a more natural foot movement. The newest model has been improved to be able to pick up the pace a bit more, though it admittedly won’t be confused for a true speed shoe. But whether you’re logging long miles or recovering from a demanding workout, the Fresh Foam 1080v12 is a fantastic option.
5.Hoka Clifton (Neutral Rocker)
A great introduction to Hoka’s signature high stack height look, the Clifton 9 is a neutral lightweight daily trainer that is a favorite of many runners (and easily the best walking shoe on this list). A bit more narrow through the forefoot and heel like many Hokas, the Clifton has plenty of foam as cushioning for comfort. Its inclusion on this list of top daily trainer shoes, however, is mainly due to the “rocker” style which creates a sense of forward propulsion underfoot. It will be immediately noticeable, and is not to everyone’s taste, but once again Hoka has a strong contender for top entry-level trainer.
Conclusion:
Remember, finding the right shoe may require trying on several pairs and considering factors such as arch support, pronation control, cushioning, and durability. The five best daily running shoes I’ve shared are tried and true shoes on the market, but there are others out there as well. It’s advisable to visit a specialty running store or consult with an expert to ensure a proper fit and personalized recommendations. Investing in a quality pair of running shoes is an investment in your running journey. So, lace up, step out, and let your feet carry you toward your running goals with comfort, confidence, and style!
Miles is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
3 Bests – What aspects of the race did you like the most?
The Mud: Call me crazy, but I registered for this event hoping for a rugged adventure with the copious shoe-sucking, tacky and deep mud this course is infamous for. In fact, I was disappointed when I did course recon a month prior and found it dry. I am a harsh environment specialist and relish challenging terrain/weather. Luckily, weeks of daily rain followed allowing a substantial amount of mud to develop on the course. Race day did not disappoint!
Running in my home state: Cowboys at aid stations. Bears foraging in the meadows. Elk bugling on the hills. I simply love the wild landscape and culture of Wyoming.
My crew/pacer: Prior to this race, I only had complete pacer/crew support for one event which happened to also be my first 100 mile race several years ago. I don’t think I fully understood how to utilize support back then. More or less, I wanted to continue making decisions for myself during that race as long as I was conscious and did not give my team much control. I approached Bighorn differently. I explained my goals to my one-man crew/pacer ahead of time and noted the sections where I would likely need him to be extra firm with me. Then, during Bighorn 100, I let go of control and put 100% of my trust in him. The result was this unique synergy that only happens when the crew/pacer is totally in tune with their runner during a race. He guided me along the fine edge of pushing myself harder than I thought I was capable of without allowing me to blow up. In fact, he paced me so flawlessly that crossing the finish line was the exact moment I felt like I had nothing left.
Not so much – Aspects of the race that didn’t do it for you
I could have done without the insane amount of poison ivy on the course this year. It was especially dense and thick along the trail due to the generous rainfall and I happen to be extremely allergic.
Weird factor – What’s the weirdest thing about this race?
Nothing really weird about the race that I can think of. I’m likely weird though for loving the mud so much!
Highlights of your race – What did you do well and enjoy about your race in particular?
I made the transition from running ultras to racing ultras this year. I hoped to place in the top ten women and front of the pack overall going into this event. Even more importantly though, my ultimate goal was to execute a calculated and patient performance strategically utilizing my love of gnarly conditions to my advantage and arrive at the finish line with absolutely nothing left. I also wanted to be a cooperative athlete while being crewed so that I could turn off my brain and save the mental energy for when I was alone on the course. Finally, I was determined to put full trust in my pacer for the last 18-miles. I wanted to commit myself to doing minimal thinking during that section and just be along for the ride.
I was near the front of the line when the gun went off at 9am. The stampede of runners flying down the road was outstanding and fast! Tempting as it was to maintain a front of the pack position, I let myself casually drift to somewhere in the middle. My place would not be secured in the first 10 miles after all and I insisted on running my own race no matter what went on around me.
I immediately jumped into the very first mud puddle I saw instead of running around it. I saw no reason on delaying the inevitable. Embrace the mud! Many repeat racers commented that this was the muddiest they had ever seen the course. Typically, the mud is in sections… this year the sections merged into each other! I ran for months in wet shoes on purpose and always chose muddy, sloppy trails for training whenever possible. By the time I arrived at Bighorn mud was a standard surface for me. I continued to always travel straight through the middle of the sloppy, muddy mess for the duration of the race. I find freedom and delight moving through unforgiving landscapes and enjoy discovering how to work with harsh environments instead of against them. I held onto this mindset and, though I did get annoyed with how slow I had to maneuver in two sections, the conditions never overwhelmed me with negatively.
I think this positive outlook allowed me to endure and, ultimately, pass people. As the sun began to sink behind the limestone cliffs, I passed through the group I’d been leap-frogging with since the beginning of the race and never saw them again. I later learned that when I reached my crew/pacer at Jaws (mile 48.5) I’d moved to 15th female. Overnight I did nothing but focus on nutrition, hydration and efficient movement. I also noted, to my surprise, that for the first time I didn’t get cold at night. Typically, my body stops being able to maintain temperature. Unbeknownst to me, by the time I reached Dry Fork (mile 82) I’d moved into the position of 6th female.
When I arrived at Dry Fork inbound the mental part of my race was over. No more decision making. I put all my trust in my pacer. My only job was to follow him. We left right when the Bighorn 18-Miler race gun went off! Suddenly, the course was awash with 300+ fresh 18-mile racers bounding up a big hill. I got a bit competitive seeing all these fleet-footed short distance runners. I wanted to keep up! I think my pacer sensed this spark and we took off. As I ran over the rugged landscape my pacer pushed me to keep pace with the short distance runners. This was pleasant on the single/and double track where the course rolled and plunged down descents. I love that kind of terrain! However, the last part of the course is a 5-mile-long hard packed dirt road that slopes gently, but very notability, uphill. This, naturally, is my least favorite terrain to run! Before the race I warned my pacer that I would want to walk this portion and that he was not to allow it. Keeping to our agreement, my pacer got every last drop of energy that remained out of me on that 5-mile section. Determined not to be dropped, I kicked hard and chased him up the road. He coaxed me into running speedy surges uphill and challenged me to pass 18-mile runners ahead of me. The final quarter mile was an all-out sprint to the finish (well it felt like a sprint for me). Running down the final chute I felt like I might throw up and I really, really, really hoped I wouldn’t! The exact moment I crossed the finish line is the moment I drained the tank. I was told I looked okay approaching the finish and then horrendous once I crossed. That’s pretty much exactly how I felt!
Lessons for others – Share your pro-tips on the race to help the next runner
My musculoskeletal and cardiovascular systems held up very well during the race. I cannot say the same for the skin on my lower legs! Throughout the duration of the course, I would splash though mud which would cling to my legs and then dry up. After a few layers of mud adhered to my legs it felt like I was wearing a compression sleeve that was two sizes too small when the mud was dry. This was because the clay-based mud was literally sucking all of the moisture out of my skin. Eventual mud removal at the end of the race revealed that all the skin on my lower legs had cracked and I was covered in thousands of thin cuts! I have never seen anything like it! I’m guessing this could have been avoided by wearing tall socks or frequently cleaning my legs at aid stations. Personally, if I did it again, I wouldn’t change anything though. The discomfort was more of a mild annoyance than overwhelming and, for me, it was more important to keep moving.
Lessons you learned that will help you next time around
This lesson goes for pretty much every race I run: I need to learn to be comfortable carrying less nutrition. I always pack way too much extra since I do not eat aid station food.
Most important course specific knowledge to know about the race
Expect mud and embrace the mud! No matter how much you try to avoid it, you will get dirty during this race. There is also the possibility of encountering moose, bears and elk along the way. These animals have young this time of year and can be aggressively protective. Keep a safe distance and do not try to bypass these animals at close range. I recommend not using ear buds of any kind during this race to maintain wildlife sound awareness.
Aesthetics – Is it a pretty course?
June is wildflower season in Wyoming! There’s plenty of frolicking through “Sound of Music” meadows adored with balsamroot, lupine, blue bells and an assortment of other flora. The limestone cliffs in Little Bighorn and Tongue River Canyons are also a majestic sight to behold. There is absolutely no shortage of wild beauty on this course!
Difficulty – Is it a tough course?
Yes. This course is pure mountain running on mostly very technical and primitive trails in harsh conditions. This is also a higher attitude race with about 20,000ft of vert to contend with.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
I felt like the race was dialed from check in to the finish. This was the 30th running of Bighorn and they have things figured out!
Competition – Is there a strong field?
Yes! Several elite runners participated in the 52 and 100 mile distances of the event.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
The 100 and 52 mile versions of Bighorn fill very fast each year. I suggest early registration to ensure a spot. The Bighorn Trail Run is a major event in the region for not only the runners, but locals well. There is a festival like quality to both the pre-race meeting and finish line. Therefore, I suggest also booking accommodations as early as possible as well.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard aid station fare along with Tailwind. Some aid stations are run by wranglers who serve up bacon and other western cuisine.
Weather and typical race conditions
This race has the potential to be extremely hot. Even if the temperature is mild the high elevation and exposed terrain can make it feel much warmer. In fact, I did a sauna heat training intervention to prepare. Of course, race day was mostly cloudy and had a chance of rain, snow, hail and lightning. The lesson here is that WY weather is variable and can change in the blink of an eye no matter what is predicted. Conditions can go from delightfully sunny to rain, hail, snow, wind, lightening and freezing temperatures at any time of the year. You can get all of these in a one-hour period sometimes!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
I smeared IvyX Post Contact, which is a poison ivy barrier gel, on my legs three times along the course. I also carried and used IvyX cleansing wipes. I am 100% certain I had contact with poison ivy, but these products prevented a reaction… or the mud did!
Gaiters are also a necessity to keep out all the mud… or at least keep some of it! No matter what mud is going to get into your shoes to some extent. Moisture and mud do not affect my feet negatively, but not everyone is so fortunate. Have the products necessary for YOU to deal with moisture and mud on race day.
Spectators – Is this a friendly course for your friends?
The race start is accessible to spectators if they take the shuttle. The finish at Scott Park in Dayton is probably the best place for friends and family to cheer on runners though. There is a large festival at the finish-line with food, vendors and a live band. Note that parking is very limited.
How’s the Swag?
I have never gotten so much swag at a race before! Of course, there was the standard race shirt. However, we also received a Bighorn themed cooler bag, scarf, socks, beanie, food vouchers and soft cup.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
10/10 for this amazing, rugged adventure!
Coach Dandelion is a running coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
3 Bests – What aspects of the race did you like the most?
Downhill (prob 95%) course
Very PR’able
Beautiful scenery
Not so much – Aspects of the race that didn’t do it for you
Definitely have someone waiting for you at the finish so you don’t have to deal with the shuttles! Point to point race so if you park at the start (which most people do) you have to shuttle/bus back. This is typically no big deal. Pretty common. BUT, they obviously didn’t have enough shuttles or busses. Waited almost an hour (in full sun) and then 20+mins to travel back to Loveland ski area. Almost 90 mins just to get back to my car — for a race that took 1:52 to run.
There is also a relay race in this event and I heard from people that the shuttles to their start area was just as awful. 🙁
Weird factor – What’s the weirdest thing about this race?
It’s a fairly late start — 8 am. Even though it’s in the mountains, still a lot of potential for it to be WARM in late June. Seems like a no-brainer to start it a bit earlier.
Highlights of your race – What did you do well and enjoy about your race in particular?
I enjoyed the course very much! Placed in my AG (3rd out of 70), too!
Lessons for others – Share your pro-tips on the race to help the next runner
Parking is easy but the shuttles aren’t. Have someone drop you off/pick you up.
Lessons you learned that will help you next time around
See above about getting a ride to/from the race.
Most important course specific knowledge to know about the race
This is downhill course, yes. However, there are a few significant uphills — and the website doesn’t have a proper course elevation map so it’s hard to know in advance where they are. There’s a small hill in the first mile (no biggie, fresh legs); the main incline comes around mile 6 and it’s significant. There’s another brief hill around mile 10. And then, it’s dirt and a gradual up for the last quarter mile — pretty harsh at the end.
The first mile is also on dirt trail. It’s no big deal but it’s narrow (maybe 6′ wide) and before people start fanning out, it’s a crowded first mile.
Aesthetics – Is it a pretty course?
Very much so! Even though parts of it are close to I-70, some of the best views are in the later part of the course when the path opens up along the highway.
Difficulty – Is it a tough course?
Not really. If you haven’t trained for significant downhill running, quads will be on fire.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Very much so! Except for the busses/shuttles. There are a ton of prizes/giveaways at the end, good beers, REAL FOOD and an overall good vibe!
Competition – Is there a strong field?
Unsure, it’s a mid-size race. Mostly locals.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Nope!
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Pretty standard fare. Water and I think gatorade. Water stations seemed plentiful.
Weather and typical race conditions
It’s late June so yes, it can be warm. And you’re running directly into the sun.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Not really
Spectators – Is this a friendly course for your friends?
More so than I thought! Since it’s also a relay race, they have several designated parking areas in at least 4 spots along the course. While there weren’t a ton of spectators along the course, in these few areas, it was really nice!
How’s the Swag?
Long sleeve shirt — which is odd for a summer race. But the design and logo for Slacker is AWESOME!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
4 out of 5 stars
Nicole Thome is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
Finished! (8:55, but the course ran 1.5 miles longer than advertised)
3 Bests – What aspects of the race did you like the most?
Location, location, location. Wy’east Wonder is a point-to-point course that basically runs south to north just east of Wy’east (aka Mt. Hood) on a ridge line between 4,000-6,000 ft above sea level. On good or better weather days, the mountain views are stupendous.
It’s a very runnable course. Multiple people recommended this as a first ultra, part of why I picked it. Everything other than the precipitous descent over the last 2.5 miles was either double-track fire road or mostly well-packed single-track. Although speed demons may not love that many of the descents have lots of turns.
Not so much – Aspects of the race that didn’t do it for you
Prepare well for long gaps between aid stations, and honestly, the course needs at least one more. The gap between the first and second aid stations ran 1.5+ miles longer than listed due to some last-minute construction on a nearby forest road, and while the race organizers announced at the start line that the cutoff at the second aid station was extended, they did not really mention the mileage. I was told at the second aid station that many runners were coming in much later than expected because of this shift.
Plot the course on Footpath, or Gaia, or whichever reliable GPS service you use offline. Don’t just rely on GoBeyond Racing’s .gpx file. There are some easy-to-make wrong turns. GoBeyond did an okay job marking turns, but they need more proper “RACERS + [ARROW]” signs. Make sure you keep an eye out for those orange agility cones.
Weird factor – What’s the weirdest thing about this race?
Prepare for the shuttles. Because this is a point-to-point, know that you’ll be bussed from race central to the start (25ish minutes), and that there is a shuttle from the finish line back to race central (short ride, about 7 minutes). If you don’t have crew, make sure to drop finish line change of clothes and anything else you want on the tarp, as directed at the start.
Plan for a net downhill course and save your quads for the end. You will make a techy, switchback-y 2000-foot descent in the last 2.5 miles.
Highlights of your race – What did you do well and enjoy about your race in particular?
This course is an excellent adventure. My primary goal was to finish, and I was well-coached and well prepared to ignore my HR/pace/cadence data, run by feel, meet people and take tons of pictures. I had a great time.
I had a particular focus on making sure I carried all my own gels and portioned electrolyte mix, plus full restocks of everything in my crew bag for the 22-mile mark. Can’t emphasize this enough: know how you sweat and what you need for hydration. Aid stations are staffed by amazing volunteers, but they’re far apart and it’s worth making sure you have what you need for nutrition and hydration (plus a little extra just in case) in your vest/belt.
Most important course specific knowledge to know about the race
Already mentioned this and, worth emphasizing:
Know your body and plan for that gnarly descent at the end.
Plan for the second section to run long
Aesthetics – Is it a pretty course?
1000% yes.
Difficulty – Is it a tough course?
I was told that it was a good choice for first-time ultrarunners like myself, and I’d mostly agree. Very runnable up until about 29.5 when you make your final turn and start the descent. About two-thirds of the descent is totally runnable, but it’s all switchbacks, so don’t expect to be able to set it in down-hill gear and charge it.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
I give GoBeyond a B+. They had to extend the cutoff twice, once right before we started +15 min, and again once they realized how much longer the course was running into the second aid station. I’m both grateful for that and got briefly worried that I’d made a wrong turn when the aid station didn’t show up within a half mile of what I was expecting.
Also, as mentioned above: needs more signage. A few more direction signs in the ground would go a long way from keeping runners off of nearby fire roads.
Competition – Is there a strong field?
Wasn’t my focus.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Nope! Just keep an eye on GoBeyond’s registration dates and plan ahead.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Know how you sweat. Bring your own electrolyte mix. Plan for the long gaps.
Weather and typical race conditions
Late June is a terrific time to be around Mt. Hood.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Nope!
Spectators – Is this a friendly course for your friends?
Not really, but there’s lots of hiking to do and beautiful orchards to explore while they wait.
How’s the Swag?
Totally fine. Provided by Territory Run Co.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
3.5 stars! I had an absolute blast. Easiest way to bump up to 4 or 4.5 is to improve signage and pre-race comms about course changes. This race would definitely be a 5-star race for me with another aid station.
Welcome to the Team RunRun Community, where we strive to empower and support runners of all levels in their pursuit of excellence. I’m Coach Miles Bennett-Smith, and in this training tips article, I am thrilled to kick off a series dedicated to one of the most crucial aspects of preparing to pound the pavement: footwear. Today we’ll focus on 7 key tips for choosing your first pair of running shoes.
As a coach and runner, I have witnessed firsthand the transformative power of the right pair of shoes. Unfortunately, part of this comes from watching way too many people out on the trails and roads putting in mile after mile in the WRONG footwear – and honestly, it’s not their fault! Carbon plates, cushioning, colorways, pronation, stack height, brands on brands on brands – buying your first or 100th pair can be exciting, but also overwhelming, considering the multitude of options available in the market.
Today’s blog post is targeted a bit more toward those at the beginning of your running journey, as I will help guide you through some dos and don’ts of making that first (real) running shoe decision and setting you up for long-term success in your running journey. Let’s lace ‘em up!
1. DO… Get Fitted at a Specialty Running Store
Sometimes it’s just this simple – if you want running shoes, go to a running shoe store, at least to start. Because when it comes to buying running shoes, one size does not fit all. It’s vital to visit a specialty running store (like Fleet Feet, RoadRunner Sports, Heartbreak Hill, San Francisco Running Company, Brooklyn Running Company, and many many more), and get properly fitted by knowledgeable staff. They will analyze your foot type, arch shape, and running style (sometimes with a camera, or on a treadmill) to recommend shoes that provide the necessary support and comfort. In the golden age of online shopping, trying shoes on in-person with a salesperson is not some pretentious perk or unnecessary luxury, it’s legitimately important! If they don’t have the perfect brand/fit/colorway, you can always order from them online or even go to another shop. But finding a true personalized fitting ensures a better fit, reduces the risk of injuries, and enhances your overall running experience.
2. DON’T… Choose Based on Brand or Look Alone
While flashy designs or hot new colorways may catch your eye, it’s crucial not to prioritize aesthetics or loyalty over functionality. Sports marketing is big business, but remember, your running shoes are a performance tool; their primary purpose is to support your feet and enhance your running mechanics. While certain brands may have a deservedly strong reputation, it’s a long list, and it’s more essential to consider the individual shoes especially as lines within the same brand can vary significantly. Look beyond the exterior and focus on features such as cushioning, stability, and durability that align with your specific needs. If you’re dying to support a specific brand, wear their shirts or bras or hats or sockseven, but choose shoes based on what feels the best for your feet. And if you’re truly desperate (or still flush with pandemic cash), many obscure colors/designs can be found or even customized online.
3. DO… Consider Your Training Goals and Environment
Are you aiming to complete your first 5K, conquer a marathon, or simply enjoy regular runs to maintain fitness? Your training goals should influence your shoe selection. If you’re a beginner or focusing on shorter distances to start (2-5 miles per run), you may prioritize comfort and cushioning. For longer distances (7+ miles), you might lean towards shoes that offer more responsiveness and support for endurance running. See if you can hone in on what kind of surface you will be doing most of your training on as well – hard packed dirt? Asphalt? A track? These are important answers to questions your shoe salesperson should ask, but you also want to share early in the conversation.
4. DON’T… Be Nervous or Hide Who You Are (A New Runner 🙂
Yes, you might be a novice – but so was everyone when they first started running! Don’t let the intimidation of newness overwhelm you, and try not to slip either into a false sense of confidence (i.e. pretending to know more than you do) or underselling your own knowledge (especially about your body). Have an open mind, and ask lots of questions, as this is a great opportunity to learn a lot from potential experts who have worked with a lot of different feet and shoes. But if the sales team pushes you in a direction that you don’t feel comfortable, speak up.
5. DO… Brush Up On Basic Running Shoe Options Before You Go
As a natural follow-up to No. 4, make sure you’re putting yourself in a good position to optimize your experience at the shoe store. Lots can be learned from reading a few articles on foot type / arch stability (what’s the difference between stability, neutral, minimalist, motion control, maximal). Ask a few friends who run for their opinions, not to hold as Gospel but because it can be good contextual information. Get comfortable with some of the types of designs, brands and prices that are common in the marketplace, so that the emotional connection to any one element isn’t quite so heightened when you’re in the moment at the store.
6. Don’t… Rush Your Decision
When choosing your first pair of running shoes patience is key. Set aside an hour to go to the store – make sure you take the time to try on multiple models and brands, and go for a test run in-store or on the sidewalk if at all possible. Pay attention to how the shoes feel on your feet, as it’s one of the most consistent predictors of overall fit even after just a minute or two. Tune into the level of comfort they provide, and whether they accommodate any specific foot (pronation, supination) issues you may have. Rushing the decision may result in choosing the wrong shoe, leading to discomfort and potential injuries down the road.
7. BONUS DO… Buy At Least One Nice Pair of Running Socks
Relatively straightforward, but often overlooked. Socks are perhaps even more differentiated by personal preference, but just make sure you’re running in a sock that was designed for running and covers your heel!
Conclusion
Choosing your first pair of running shoes is a significant step on your running journey, but no matter how much you think you know or don’t know, you can make a well-informed decision that aligns with your unique needs and goals. Remember, investing in the right pair of shoes will enhance your comfort, support your feet, and contribute to your overall running enjoyment and performance.
In the next articles of this series, we’ll dig deeper into some of the specific elements of marathon footwear, shoe rotation, and speeeeeed. Stay tuned!
Miles is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
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