"I have never finished a run where my throat burned, felt raw and my cardio-vascular system screamed for me to stop. My quadriceps pleaded for this to be over! But it was fantastic wet fun."
Felix L. 

Are you bored with endless rounds of track running? Want to try something exciting and new? If you're tired of running the same old 5K that meanders through the town and over the bridge, then we've got some exciting runs for you!

Whether you run the trails to stay in shape or you're training for a race, following a conditioning program is the best way to prevent injury and to prepare your body for the event that lies ahead.

Common Questions

1. Will it be cold? Sometimes.
2. Will I get dirty? Occasionally.
3. Will I get wet? Probably. Bring a change of clothes.
4. Do I need gloves? Depends on the event and terrain.

Goal Setting

The good news is that working toward a goal may do more to improve your physique and mental health than you might think. Experts recommend picking an event that will require physical training like a walk-a-thon or 5K.

According to a recent study, runners reported that just completing the event or race gave them an increased sense of accomplishment. Newcomers and seasoned veterans alike agreed that they felt more confident and more powerful in all areas of their lives after completing the race. They felt stronger mentally and physically and more able to master problems at work and in relationships.

Running on the beach varies a bit from cross country or mud running events. It's a good workout because the sand is soft and easy on the joints, like grass, but can be hard work at times in the wetter sand. Mostly the underfoot "give" is less than half an inch.

Why is it so hard to run on Sand?

The reason that running on sand is so hard is that every time you attempt to push off it, it gives way, requiring you to exert approximately 1.6 times the energy that would be required to maintain the same speed on solid ground. For walkers, make that 2.1 ot 2.7 times for energy. Because the sand is so soft and moves with each step, the muscles have to generate a slightly greater force than running on a hard surface in order to move.

In 1998 a comparative study of 60 men ages 15 to 21 in Turkey showed that sand running produced a greater increase in calf circumference over road running and a larger boost in maximum aerobic power (VO₂max). The calf size increases came from the muscle overload effect. The VO₂max jump resulted from the sand group's working harder to keep up with the road runners.

When you run on the sand you may find running close to the water gives a firmer sand basis. It is also good practice for big races as you quite often have to dodge waves and thus detour from the straight line. If you misjudge a big wave you can get very wet as it pushes you over.

Low Impact

Beach running is much better in terms of impact on the joints and bones than running on tarmac and concrete. You will however run slower on sand than on grass or road, so don't base your road time on what you can do on the sand. When you do hit the road it will seem easy.

Go Both Ways

Watch out for camber on the beach. Don't just run one way along the beach or you'll find the slight incline may impact your stride a bit. Ideally run one way and back the other, to avoid too much stress on one side. Half way through your run, on the far side, take refreshing dip and then run back.

Increase the Training Level

A relaxed jog along the water's edge is easy. For a slightly greater challenge you can run in the water. Vary the depth to adjust the resistance. Jump over small waves like in an obstacle race. If you fall, the water will soften you impact a fair bit.

You can also adjust the training level with the amount of clothes you wear and how wet they get during your training. The more you splash as you run, the more water your clothes soak up and make it harder for you to run. Running shorts and singlet won't weigh you down much. A wet jogging suit can become quite a challenge. You'll be quite exhausted after this.

"I love rain, it brings life to earth, it brings life to me."
- Felix  

What should you do if you want to go for a run and it starts to rain? You should shout, "Hooray!", then lace up your sneakers and head out the door. A rainy day can be the most comfortable day of all.

If you aren't used to running in the rain, you'll be surprised how little it effects you. There is really not much to daily training in the rain. Just get out the door. Make up your mind and put one foot in front of the other until you're done. You can last through most anything for 30 to 40 minutes and may actually enjoy rain running because you stay cooler much easier.

It is just a state of mind

Within a few minutes of running in the rain, a runner feels just fine. Run fast, stay warm. This is especially true with the new fabrics made just for such occasions. Why are we like cats, hating the rain, when we should enjoy it like any sensible dog does?

Be extra careful around car traffic. Although the impulse is to rush the crosswalk, wait for the signal. Cars and drivers have a lot less control on wet roads. Try to avoid running straight through puddles and splashing everyone around you.

Your Rain Running Clothes

1. There is no such thing as "rain gear" for runners. Just wear your normal wicking type running clothes and have a blast. Dress for the temperature and wind, don't even bother trying to stay dry when you run in the rain, just stay warm by wearing multiple layers as required. You may be a little cold starting out, but about ten-fifteen minutes into the run, you'll be fine.

2. Don't wear cotton t-shirts in the rain. Many a novice runner can been seen struggling under the weight of a drenched, stretched cotton t-shirt weighing the equivalent of a choir robe. It will act like a sponge and will make for a miserable run. Cotton gets saturated and holds the water against your skin, conducting the heat away.

3. Wear a quality wicking Cool-Max top, long sleeve if you wish, and a good pair of wicking socks. They're a little softer and don't hoard rain drops. The wicking material will pull the water away from your skin making it feel warmer. Make sure your clothes aren't see through when they're wet, if you care about that sort of thing. Try them in the bath or shower first.

4. Jackets are pretty much useless as none of them breathe well enough to run in. If you're really in doubt about whether to wear a jacket or not, try one of those nifty jackets that folds up into its own pocket and converts to a waist packet. Better than the novice jacket- tied- around-the waist look, and much better than getting the chills.

5. Keep those gorgeous runner's legs warm too! Tights usually do the trick. Heavy rain requires water-repellent pants. You'll be warm, but the fabric swish swish sound of the legs rubbing together may drive you a little buggy.

6. Save the Gortex clothing for cold, wet weather. It's too warm for non-winter wear. Water and wind-repellent clothing suffice most the rest of the year.

7. Most wet cotton socks are blister instigators. They bunch, wrinkle, crease and give your toes a wedgie. Pick an acrylic or polypropylene blend. Wear Cool Max socks and you won't even notice that they are wet. Put on one cotton sock and one Cool Max sock, run through a puddle and see how long it takes to notice the difference.
   Thorlo socks are synthetic and that is good, but they also tend to be thick, which is probably why they seem to be holding water. We tend to prefer thin socks, especially in the rain. Record in your log which socks are successful, so on marathon day there won't be any doubts.

8. Afford yourself little luxuries. A cap with some type of beak keeps the worst the wind and/or rain out of your face and it helps with hair sticking to the sides of your face too. If you get cold hands, wear a pair of gloves.

9. Dry your shoes by removing the innards and stuffing the body with newspapers to wick the moisture out of your gear. Don't put them on a radiator or in the oven. There's nothing quite as memorable as the aroma of smoldering rubber oozing from a forgotten pair of shoes inside a heating oven.

Dry clothes, a shower and hot chocholate

Make sure you have a towel and dry clothes at the end of your run. You definitely don't want to stand around in wet clothes after a race. When you get home, take a hot shower, then get out of your wet clothes. This warms you up and rinses any dirt from your running clothes, if you still wear them. On a cool day warm up with a little hot chocolate.