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If you have a running or fitness resolution stop thinking that you "have to" work out says Scott Douglas coauthor of Meb for Mortals [14] and Runners World digital senior editor "That mind-set can make running feel like just another obligation" he says Instead tell yourself that you "get to" lace up for a run
12 Run on sand (March 30): Even if youve never seen Chariots of Firewhich turns 35 todayyoure likely familiar with its beach-running scene and its accompanying Academy Award-winning melody If you cant grab your boombox and head to West Sands Beach in St Andrews Scotland to re-enact the moment where it was filmed simply seize any opportunity to run on sand The lads in the movie ran barefoot which strengthens the muscles in your feet and ankles without the impact stress you experience on firmer surfaces Because it compresses underfoot sand is a natural shock absorber says University of Michigan Kinesiologist Daniel P Ferris PhD Even with shoes on running on sand takes 10 to 100 percent more energy (depending on how soft the sand is) than running on firm surfaces and the extra effort builds strength and endurance Start off on wet packed sand then progress to the softer stuff that works your calves the most Once or twice a week is enough to see benefits without overworking your Achilles tendon and other connective tissues
13 Against the wind: Running in gusty conditions preps you for blustery races and develops strength and stamina says Windy City running coach Brendan Cournane "Like running on hills or beaches pushing against the wind is a resistance exercise that makes your legs work harder" he says Most runners make the mistake of clenching their bodies and lowering their heads like football players trying to bust through a wall of linebackers Instead stay relaxed and loose bending forward not from the waist but from the ankles "like when youre running uphill" says Cournane He recommends starting runs into the wind (when your muscles are fresh) and ending with a tailwind With experience you can reverse it: Battling wind when youre already tired develops the kind of confidence and endurance youll want on race day
April
Photograph by Peter Yang
14 Run in a downpour: April showers bring the opportunity to act like a kid again so wear an old pair of shoes and jump in every puddle if youre running short and easy If the deluge is forecast for a long-mileage workout coat your feet in anti-chafe balm or Vaseline prerun and skip the splashing
15 Prepare to LOL (April 1): Celebrate April Fools Day by preordering the latest book from Runners World Writer-at-Large/resident funnyman Mark Remy Runners of North America: A Definitive Guide to the Species [15] (Rodale; out April 5) takes a humorous anthropologist-style look at running culture and the (ahem) weird habits and behaviors only runners regard as normal
16 Join runnings hottest cult: In 2011 pals Brogan Graham and Bojan Mandaric met to exercise throughout November Their "November Project" has grown into a 26-city movement of year-round group workouts November Project: The Book [16] (Rodale) goes on sale today Itll inspire you to join the nearest "tribe" (november-projectcom [17] has times and locations)
17 Track a Boston Marathon runner (April 18): On Patriots Day go to baaorg [18] and watch a friends 5K splits Marvel at fast finishes Empathize with fizzlers who (again) went out too fast
18 Relive history (April 19): Today marks 50 years since Bobbi Gibb became the first woman to finish the Boston Marathon Find her story (plus 19 others) in First Ladies of Running [19] (Rodale) by Runners World Writer-at-Large Amby Burfoot
May
Photograph courtesy of Paula SiokLilac Bloomsday Run
19 Do the Lilac Bloomsday Run (May 1): This year marks the 40th running of the Bloomsday [20] a 12K in Spokane Washington thats become one of the nations biggest races: It attracted nearly 47000 entrants last year and hit an all-time high of 61298 finishers in 1996 Despite what youd think flowers arent the main attraction (the name refers to Spokanes moniker "The Lilac City") But the cheap entry fee ($18) is one compelling draw as is the unique 75-mile distance that rewards first-timers with an automatic PR Cant make this one Find other quirky-length races here [21]
20 Do Quenton Cassidys workout: The college-age hero of John L Parker Jrs cult classic Once a Runner trained by running 60 quarter-miles If that seems more like fiction than your reality spread it over four nonconsecutive days with 15 x 400 meters on each day
21 Enter the Runners World cover search [22]: It opens this month; follow Runners World on social media to learn how to enter
22 Join the summer #RWRunStreak (May 30): Run at least one mile per day starting Memorial Day and keep it up through Monday July 4 This 36-day streak will help you stay motivated and build consistency Share your progress on social media with the hashtag #RWRunStreak [23]
June
Photograph by Ali Engin
23 Celebrate National Running Day (June 3)
24 Celebrate National Run-Without-Telling-Anyone-About-It Day (June 4): After yesterday give all your nonrunner friends a break on this holiday we just created Leave your smartphone at home and just runno selfies no hashtags no tweets Ponder lifes deep questions such as: If a runner goes for a run and no one is around to "Like" it did it still happen
25 Hit the dirt (June 29): Yes theres a holiday for everything and today is International Mud Day The World Forum created this one to unite people in a global celebration of the earth and runners can experience the joys of reveling in mire by signing up for a mud run [24] or Spartan Race [25] Both include muddy mucky obstaclesand require a big postrace dose of Tide If obstacles arent your thing try a trail or cross-country race In the right conditions youll leave with speckled legs crusty shoes and a big grin on your face
26 Play the lottery: Entering a lottery for a big race is the opposite of playing Power-ball: if you win you end up with less money (due to entry fees travel costs and so on) But these events are popular for good reason: Running just one of these bucket-list races will keep you reminiscing for the next decade 27 Run a Fun Marathon: This list [32] has 10 races everyone should consider
July
Illustration by Zohar Lazar
28 Brave the heat: Yes there is a point at which its too hot to exercise outside: When the heat index (a measure of both temperature and humidity) hits 90 degrees youll get more training benefit indoors But running consistently in temps between 80 and 90 degrees will yield big dividends come fall Thats because the extra plasma your body makes in the summer (to meet the dual demands of cooling and exercising) turbo-charges your runs once temps drop (because the blood that once went to temperature regulation now fuels muscles) Heres how to endure the heat: 29 Take a Bartie: That is a selfie with RW Chief Running Officer Bart Yasso [33] who travels to races almost every weekend Find his schedule at bartyassocom [34] Post pics on Instagram or Twitter with the hashtag #Bartie2016 and well regram/retweet our favorites each month
30 Tour Tracktown USA on foot: The roots of American running are in Eugene Oregon where Bill Bowerman invented the first mainstream running shoe and the University of Oregon produced a mighty crop of greats (including Steve Prefontaine Kenny Moore and Alberto Salazar) This July elites converge on famous Hayward Field for the US Olympic Track & Field Trials (For tickets visit gotracktownusacom [35]) But the chance to watch the pros compete isnt the only reason to visit: "There are tons of great running routes right inside the city" says Eugene running coach Cathie Twomey Bellamy one of the most dominant womens track stars of the 1980s Her must list for runners includes: 31 Enjoy a meatless Monday: Super-fresh veggies (like those in markets now) dont need much prep to taste fabulous Try Meatless Monday an idea dating back to WWIs belt-tightening days that resurfaced in 2003 as a way to help battle the problems that result from an over-reliance on meat Your running wont suffer: Champion runners Scott Jurek and Michael Wardian eat meatless every day Here are a few veggie-based meal ideas to get you started: 32 Organize a relay (July 30): Celebrate the International Day of Friendship by rounding up your pals for a race thats more about bonding than performance Overnight relays like the ones that Ragnar made mainstream combine costumes late-night capers running and road-tripping Ragnar is offering 18 road relays and 19 trail relays in 2016; choose your adventure at ragnarrelaycom [37]
August
Photograph by PicasaBoy Scout Tree Trail Redwood National & State Park California
33 Watch the Olympic distance races (August 5-21): The US Olympic Marathon and Track & Field Trials wont be held until after this issue has left newsstands so its impossible to know which American runners will make the trip to Brazil But we can tell you when the big distance races will take place Visit olympicsnbcsportscom [38] closer to the Games to learn which events will air live
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