Running Tips & Advice Archives

What distance can my child run?

Here are some guidelines and resources to help you decide what distance your child can run safely.

Updated May 19^th, 2023

As parents we want to encourage our children to be healthy and active, and we want to make the best decisions for them.

And to make good decisions for our kids, a little advice and some good information can be very helpful.

We often talk to our friends with kids to get this advice and information, but how many parents know how far should a 7 year old run, or how fast can a 4 year old run.

For this article, I gathered tips and advice from the experts to help you make an informed decision about how far your child should be running.

In full disclosure, I am not one of these experts. What I offer here is expert advise from organizations with extensive experience designing running programs for chidren. I hope to make your decisions a little easier to make.

I do encourage you to consult with your pediatrician before you begin doing more than running around the yard.

What distance can your child run safely?

Children are born to run and love it. Just look at kids on a playground or at the park.

However, running for play and running for exercise or to train for a race are completely different.

At play, kids start and stop and make up their own rules as they play. The only goal is to have fun.

When you introduce formal exercise or training for a race, there are goals and a few rules. Your child may feel obligated to follow those rules and reach for those goals before they are ready.

This article can help inform your decisions when you are setting goals and making the rules.

Goals and Rules

When I talk about goals and rules we’re not talking boot camp or anything close to that!

The rules could be, you have to be able to talk while you run, who sets the pace, or that homework needs to be done before the evening run. Things like that.

Goals could be that you will run 2-3 times each week. Time and distance don’t matter. Or a goal could be to run one block or one telephone pole further each week.

You and your child can make the rules and set the goals. The biggest goal and most important rule is that it should be fun.

So how far can your child run?

The two things to keep in mind when considering how far your child can and should run are:

- - Your child’s health and fitness level
  - Your child’s age

Your child’s health and fitness level

While pediatricians disagree on how much children should run, all agree that children need exercise.

Some is better than none but you can have too much of a good thing.

At your child’s next physical let the pediatrician know that your child is interested in running.

This is a good way to start a conversation between your pediatrician and your child.

If there are limits or cautions, your child is more likely to be receptive if the pediatrician makes suggestions. The doctor’s enthusiasm may also help motivate your child and keep them going when running turns into work.

If you do not have an appointment coming up, a quick call is advised.

I suggest involving your pediatrician as a best practice.

Fitness and Activity Levels

Fitness and activity tend to go hand in hand.

Active play and sports help keep children’s cardio-vascular system in good shape. Active kids tend to be fit kids.

If your child comes in the house after playing and they are a hot sweaty mess, it’s safe to say they got some exercise.

For younger children, the vigor of their play time is a good indicator of their fitness.

If your child is older and participates in sports, they probably have a healthy level of activity. Drop by practice some time and ask the coach how they are doing.

Your Child’s Age

If your child is healthy, age is the biggest factor in deciding what distance your child should run.

How far a 12 year old can run and how far a 6 year old can run will be quite different.

Older children are more physically developed, stronger and have better coordination.

Older children also tend to have higher levels of motivation, self control and understand goals.

The Road Runners Club of America (RRCA) is the largest running organization in the US and provides educational materials for running clubs who host youth running programs.

Established in 1958, they have extensive experience and expertise.

Their guidelines address appropriate race distances for children starting at Pre-K and give you some guidance on training and encouraging your child.

The RRCA guidelines recommend that children under 5 participate in kid’s fun runs which are usually under 400 yards.

These “races” do not require training and everyone gets a ribbon and lots of encouragement.

They are a great way for your child to try out running and have a good time. And that’s what it’s all about for this age group.

Not all races have a children’s fun run, so you will have to look around and keep your eyes open.

Mother’s day, Father’s day and some holiday races are your best bet.

RRCA FUNdamentals of Youth Running

These age bracket guidelines from the RRCA should be helpful to you.

Children 5 and under should focus on “dash” events that range from a few yards to 400 meters.
Children 5 and over, kids fun runs that are a ½ to 1 mile long may be considered, but allow for a combination of running and walking.
Children ages 12 and over may want to participate in a 5K run.
Children ages 15 and older may want to participate in a 10K to half marathon event.
Children 18 and older may want to participate in a marathon or further distance.

While every child is different, you should feel comfortable using these guidelines to decide what distance your child should run.

Running should be fun

Children should not be pressured into running longer distances than they want to. As any parent knows, it’s not unusual for a child to change their mind in the middle of something.

As adults we know about challenging our limitations and pushing through to the next level. Children often do not have these motivations and just know that “this isn’t fun anymore.”

If your child wants to stop or walk while training or racing you have the difficult task of knowing when to let them have their way.

For pre-teens, the emphasis should be on fun, participation and enjoying the event. The emphasis should not be on competition and attaining goals.

If a young child has a genuine enthusiasm for running, let it grow naturally. They will move up to longer distances as they mature and grow stronger.

As the parent your role should be to guide and encourage your young runner and help them make wise choices about running.

Additional Running Guidelines

child running distances, What distance can my child run Here are the distances that the Hartford Marathon Foundation (HMF) uses for their youth events.

Many HMF races have included FitKids fun runs as part of their races for many years. They have a lot of experience in this area.

HMF greatly expanded its platform of youth running programs in 2022 under the umbrella of the Susie Beris, MD Youth Running Program. With a mission to build lifelong runners, the expanded program encompasses the existing HMF FitKids offerings with additional resources and opportunities in Connecticut, Rhode Island and Massachusetts.

It’s exciting to see their program grow to include kids from age 2 to 12th grade!

If you click on the HMF FitKids tab they list races throughout the year that your child can participate in.

Most Fun Runs award a ribbon and sometimes provide a drink and a snack. They usually do not provide a medal or shirt as these are free events.

If these things are important to your child, you should see if you can buy an extra shirt for your child.

Omni Running does offer a medal for first time 5K finishers, but a younger child might be happy to receive it for running a shorter distance.

Some races allow you to register your child ahead of time for the Fun Run, but some only have “day of” registration.

The Healthy Kids Running Series was created by Jeff Long, Founder and President of Pattison Sports Group, to provide kids with a positive, educational, and fun experience in the world of running.

They help parents set up youth running programs in their own towns and provide these youth running distance recommendations.

On their web site you can find information on good running form and stretching. It’s important for kids to form good habits early.

The program emphasizes fun and encourages weekly organized runs for children. You can find out if there is a program near you by entering your zip code at their website.

Angela Bekkala wrote an article for Active.com: How to Get Kids Ready for Their First 5K It’s a quick read and offers additional advice.

Your child wants to run a 5K with you. What should you do?

If your child has been running shorter distances, you can either run the 5K for fun or start increasing the training effort.

If your child has never really run before, I would suggest a few short easy training runs at the very least. They should know ahead of race day what running feels like.

If the easy training run doesn’t turn them off, both of you should work out a training plan.

You’re not training for The Olympics, you just want to improve their conditioning and get their bodies used to running.

Do not put any pressure on them to achieve a certain goal
Forget about your own time. You need to run their pace
Be prepared to walk and always be positive and encouraging
You are mom or dad, not their coach, so always be supportive

This applies to training runs and the race it self.

If your child has a positive experience with you at their first 5K, you may have a new running buddy. What could be better than that?

Make sure to emphasize the fun race environment. Make them feel like one of the other runners by introducing them to your friends and including them in conversations. Everyone loves a new runner, and your child will thrive on the positive energy at a race.

Some 5K races are adult events and can have loud music and drinking. If you run one of these 5Ks with your child it may be a good idea to only stay for a while after the race.

Competitive Running for your Child

Around the age of 12, the RRCA says children may participate in 5K races. Moving from fun runs to a 5K race should be your child’s decision. The emphasis should still be on fun and participation.

When a child starts running 5K races on a regular basis, they may become competitive. A child may compete with themselves, friends or you.

Competition is good and running competitively teaches many life lessons. As the parent it is up to you to guide expectations and be supportive.

It is important for children to understand that few of us ever come in first place. Most of us have friends who finish ahead of us. As adults we understand this and our self worth and image are not dependent on how we do at a race.

For a pre-teen or teenager, winning and loosing can become the focus of running. As a parent, it is your role to focus more on the fun and participation in the event and running community, and focus less on competition.

As your child runs more races and improves their running, competition can become more important.

Setting goals and training to achieve them are important life lessons. If a child sticks with running and maintains a healthy enthusiasm for the sport, your guidance can help them set healthy goals and expectations of themselves.

When your child moves from the 1-mile fun run to the 5K, let them guide you. You can see when they may be pushing too hard and you can see when they should push for the next goal. As the more experienced runner, you can guide them.

Moving to longer distances

As always, the age and the health of your child are your main considerations. Around age 15 it should be okay for your child to run a 10K or half-marathon.

Many marathons will not allow anyone under age 18 to run. Some will allow teens to run with a parent’s permission.

If your child has run a few 5Ks and enjoyed themselves, then it should be okay to try a 10K. While a child may not need to train for a fun run or a 5K, they should do training for a 10K and definitely for a half-marathon.

In your child’s mid-teens, running 5Ks and 10Ks should be sufficient. In the later teens an occasional half-marathon and perhaps a marathon should be okay.

As your child moves up to longer distances, you child should train with you or a coach at school. Fitness and conditioning become more important at longer distances in order to avoid injury and to run successfully.

If your child does not get an annual athletic physical as a requirement to participate in school sports, make sure you are making those appointments.

I hope this information is helpful. I want to emphasis again that this information should be used as a guide only.

If your child is running their first 5K race and you would like to get them a medal to remember the race, check out the My First 5K medal. Many 5K races do not give finisher’s medals. Usually only the top male and female finisher and top age group finishers receive a medal.

And the sale of these medals helps support this web site.

Run well my friends and happy running with your child!

Andy

Five Things Every New Boston Marathon Runner Needs to Know

What to expect at Athletes Village and while running the 2023 Boston Marathon.

There are definitely more than five things every new Boston Marathon runner needs to know to have a successful race.

I originally wrote this post in 2018 and posted it on March 19, when people still had some time to train and make adjustments. Read through to get important tips about Athletes Village and running the marathon.

2018 Boston Marathon Finish Line, Marathon Running, Rain I’m not an elite runner, famous or a certified running coach. But I have run The Boston Marathon nine times and nineteen marathons all together.

I ran Boston in 2018 in the middle of a storm and I ran Boston in 2012 when it was over 80 degrees. So I’ve seen the extremes and everything in between.

This advice is from my own personal experience and is written for first time Boston Marathon runners.

Five Things Every New Boston Marathon Runner Needs to Know

Train for the Boston Marathon

If this is your first marathon, I hope you’ve been training for quite a few months. Most running plans will advise new runners to train for eight or ten months.

Going from your couch to 26.2 miles is a long process that should not be short changed.

This may seem crazy, but there are people who have never run a marathon or any race and decide to run Boston. I would advise against running 26.2 miles with little to no training as you may harm your self in the process.

I ran my first Boston Marathon in 2003 with only about four months of training. I advise against this!

Read My First Marathon Experience

Running a marathon is unlike any other running event you may have participated in. The level of fatigue and pain that you may feel is unlike anything that you have ever experienced.

Proper training is the best way to minimize fatigue and pain and enjoy your Boston Marathon Experience. Boston truly is a special race whether it is your first marathon or your first running of The Boston Marathon. You want to enjoy it as much as possible.

My advice is to pick a training plan that matches your goal and stick to it as closely as possible. There are plans out there for all levels of runners.

To pick a training plan you need to pick a goal finish time. The Boston Marathon has a six-hour cut off. So you should pick a plan that will set you up to meet this time at the least.

If you have run a race in the past month you can use The McMillan Running Calculator to calculate your estimated finish time. This calculator is fairly accurate but there are no guarantees.

As a first time marathoner I would use the finish time provided as my goal.

If you have yet to run even a 5K, I highly encourage you to run one soon. Then use your finish time in the McMillan Running Calculator.

Running a race is different than training. Almost everyone starts a race too fast sometimes. It is best to have this experience at a local 5K and not a few miles into The Boston Marathon.

It takes a lot of experience to avoid a fast start. After all these years, even I go out too fast sometimes. A 5K melt down will give you a taste of what going out too fast feels like and what The Wall feels like. You wont soon forget that burning feeling in your legs!

Get a plan. Follow the plan. Run the plan. It’s simple.

Welcome to Boston now meet The Wall

As a first timer, your body has never experienced the fatigue and pain of a 26.2 mile long run.

All training plans will take you from short runs up to a long run in the 20 mile range. This is why training over many months is required. It takes that long to build yourself up to running those long runs.

Long runs teach your body how to run for a long time. Long runs teach you how to fuel and hydrate properly so you can avoid The Wall or Bonk.

Def. Bonk: To hit the wall, to run out of juice. The point beyond which your body does not want to move.

Basically your body will have run out of energy producing glycogen. Once this happens you cannot replenish your stores. It will take your body hours to replenish the spent glycogen and by that time the street lights will be on!

It is a very unpleasant experience both physically and mentally. For some people it has been fatal.

Replacing glycogen while you run is vital to avoiding The Wall. You may have seen World Class marathoners grabbing sport bottles during a marathon. These bottles have sports drink and possibly a custom mix just for that athlete. They are fine tuned machines.

An Elite Marathoner is conditioned to run 26.2 miles and they are on the course for about half the time that you will be. They can get away with a few swigs of sport beverage.

You will need much more and you need to learn what works for you and when to take it.

Read Glucose and the Endurance athlete

Long runs are when you want to learn which food and beverage works for you. This is a process of trial and error. I’ve been doing this for twenty years and I’m still tweaking and trying new things.

When you discover a food that works for you, stick with it. For your first marathon you just need to find one sport drink and one gel that you can tolerate.

Most people use gels for convenient, quick energy. For some people gels bother their stomach. That’s runner speak for throwing up and/or diarrhea.

There are many brands of gels to try. Each has their own formula and some will work for you and some wont. Figure this out during your long runs.

You can also eat common food items for energy. During a marathon, I’ve used Fig Newtons several times and Snickers bars twice. These are cheaper than gels and they will probably agree with your system. I still eat Snickers bars during Sunday Long Runs.

Gels are packaged for running. If you use cookies or candy bars you will need to package them for easy access. Candy bars do not work well in warm temperatures.

I’ve been eating Fig Newtons and Snickers bars my entire life. They may have added some pounds and cavities, but they never made me sick. Try some of your favorites if you like.

One draw back to common food items is that they probably do not have the electrolytes your body needs during a marathon. So if you go with Snickers, make sure you drink sports beverage during the race.

Read Fig Newtons and the Glycemic Index

Fuel Early and Often

Don’t wait until you feel tired to fuel. Once your body becomes depleted you cannot get ahead of it. It’s the beginning of the downward spiral towards The Bonk.

You need to start consuming calories early in the marathon. I advise taking your first gel at 5K or 5 miles at the latest. If you consume something every 5K you should be alright.

A well conditioned athlete’s muscles and liver can hold up to about 2,400 calories in the form of glycogen. As you run, your body turns glycogen into glucose and burns about 125 calories a mile. As a new runner you will not have 2,400 calories stored at the beginning of the race.

Your calorie burn depends on several factors such as conditioning and effort.

As an example: Assuming you consume no calories during a race, have 2,400 calories stored and burn 125 calories per mile you will bonk around mile 20.

You will have way less than 2,400 calories on board, but you will consume some. You just need to pay attention and make sure you consume enough.

Managing energy has to be part of your race plan. You have to be on top of this.

Heartbreak Hill meet The Wall

One of the beautiful things (irony) about The Boston Marathon is that mile 20 is just before Heartbreak Hill.

Just when a poorly fueled body will bonk. You don’t want this to happen to you and it doesn’t have to.

When you make the right hand turn just after Mile 17 and the Newton Fire Station, you hit a series of hills that continue until Cleveland Circle at the Chestnut Hill Reservoir. You’ll know why it’s called the Chestnut HILL Reservoir as you run up the hill to the turn at Cleveland Circle.

Heartbreak Hill, Boston Marathon Heartbreak Hill is the last hill. I always see people walking on these hills. Some are just tired or in pain. Others have hit the wall and have that far away look in their eye.

Once your body has depleted it’s store of glycogen during a marathon, it is impossible to recover. You cannot replenish glycogen faster than your body is consuming it. If you bonk, your goal finish time vaporizes before your glazed eyes. There is no way to recover. Once you bonk it’s about survival and trying to get to the finish. It’s not pretty and it never feels good.

When you bonk you probably have depleted electrolytes also. Your body will feel exhausted. This is the standard combination of misery. Your body has run out of energy to move and the electrolytes necessary to prevent cramping.

Depleted glucose and electrolytes can be dangerous. You can loose the ability to maintain your body temperature and your heart and other organs can fail. Glucose is the only energy source that your brain uses. I’ve seen people hauled off the course wrapped in blankets in a gurney!

This is not how you want your Boston Marathon Experience to end.

Read about one of my bonk experiences

This is why it is so important to fuel early in the race. If Gatorade and Maurten Hydrogel Gels upset your stomach, bring your own fuel. Even if you like Maurten Hydrogel Gels, they don’t hand them out until mile 11.8.

I advise taking some calories at 5K,10K and around mile 10. Just one gel or fig bar at each marker should do. The BAA will have digital clocks at every 5K and mile marker, so you can’t miss your marks.

I also carry bottles in my belt and have carried a 500ml bottle of sports drink mix. It’s better to carry what you know works for you.

The BAA will provide Poland Spring Water and Lemon Lime Gatorade Endurance Formula each mile starting at mile two.

You can use these water stops as a walk break if you need it, but get off to the side and out of everyone’s way. If you do walk the water stops start early in the race before your muscle tighten up. Don’t wait until you are in trouble.

The BAA will provide Maurten Hydrogel Gels at miles 11.8, 17 and 21.5.

You will need three gels for the 5k, 10K and 10 mile refueling. I would bring a 4th for late in the race, just in case. If you’re having a rough day you may need that extra gel after the mile 21.5 Maurten Hydrogel Depot.

If gels tie your guts into knots, then bring six or seven of what ever works for you. If Lemon Lime Gatorade makes you hurl, then bring your own beverage and just take water as needed.

A belt full of seven gels and a few drink bottles may seem like a lot. But if you fuel properly, by the half-marathon mark half your supplies should be gone. And if you are struggling late in the race that last gel will seem like Lembas.

Don’t Eat That!

The pasta dinner the night before Boston is a big tradition. I’ve never gone.

If you don’t like pasta or pasta sauce upsets your stomach, don’t go. Don’t go to a restaurant and have pasta just because it’s a pre-race tradition.

Don’t stuff yourself because you are carbo-loading. Eat what you normally eat just maybe a little more than usual. Your body can only carry 1,800 to 2,400 calories. Anything extra will just make you feel fat on Marathon Monday.

I also avoid alcohol. Well, too much alcohol. Alcohol accelerates dehydration and in the days before the race you want to stay well hydrated. I would stick to one or two beverages. You can party after the race.

Free Food at Hopkinton

When you get to Hopkinton there will be all kinds of food. Dunkin Donuts will have coffee and bagels. If coffee and bagels work for you, go for it. I always have coffee before a race and a plain bagel always settles well in my stomach. It’s a good way to top off your energy store just before the race.

Usually a variety of vendors give out free product in The Athletes Village. It will be tempting to take a bunch of them. But if you packed your belt properly, you don’t have room to take that stuff with you.

If you’ve never had what ever product is being given away, don’t take one. This is not the time to try anything new.

You don’t want to eat anything new the day before your race. In the hours before the start you absolutely do not want to eat anything new. Nothing.

Your bowels will be jumping around like a basket of snakes all ready. You do not want to put anything unknown into that pit of vipers!

Just because there are gallons of coffee and thousands of bagels, power bars and gels, even if you have had them all before, don’t be a glutton. If you normally eat one bagel and have one 8 oz coffee, stick with that.

What goes in…

Please read this carefully if this is your first Boston. I cannot stress this enough. When you get off the bus head strait for the porta potties. Your bowels are sure to be churning and you must pee before the race starts. Just the excitement of the race is enough to get things moving for most runners.

When you walk onto one of the two fields behind Hopkinton High School you will see more porta potties than you have ever seen in your life! Each one will have 100 people lined up laser-focused on their door. I’m not kidding and neither are they. There are no cuts in one of these lines.

It can take 30 minutes to over an hour to get through the line. Get through the line at least once and then walk around.

After you have checked things out and found your friends, get back into line. I guarantee that when you hear your corral called to the start you will instantly need to relieve yourself.

Boston Marathon 2023 Hydration

Proper hydration is essential for you to finish the race. As I mentioned earlier, even the elite runners have something to drink during the race. They are only out there for about two hours, so they don’t need as much as you and I do.

Much like training, hydration is a balancing act. You want to get enough hydration but not too much. During your training runs you should be able to figure out what you need.

At The Runners Village you may be bored and you will be nervous. This often causes people to drink more than they should. Whether it is coffee, Gatorade or water it all has to come back out eventually. This is why I advise standing in the porta potty line: it gives you something to do and you can talk to people and ease your nerves. Oh, and you’ll need to pee.

Hydration during the race is different for everyone. It’s important to get to the start line hydrated but not over hydrated. I usually stop drinking anything the hour before my start time, then I get in line for the porta potty. This hour gives my body time to process what I have consumed and helps me avoid a porta potty or woods stop during the race.

During the race I normally take sips from one of my bottles of sports mix. Just enough to keep my mouth and throat wet.

My rule of thumb is that if I’m sweating than I’m properly hydrated. If I start to notice that my face is dry then it’s time to get more water or Gatorade. Usually by the half-marathon mark I start grabbing a cup of something at the water stops.

You have to pay attention to your body. Most of the fluid you consume during the race will be sweat out and you won’t have to make a stop. If you feel dizzy or your mouth is dry, take some fluid.

Dehydration is as big of an issue as bonking. If you run out of water or energy, your race is done. There will be race officials and medical assistance all along the course. If you start hallucinating or feel like you are about to die, ask for help.

You also don’t want to over hydrate. This starts at the Runners Village, as mentioned above. Early in the race only drink what you feel you need. It may be half a cup of water or it may be a cup of Gatorade and water.

If you drink too much you will need to make a stop. Over-hydration can also cause exercise-induced hyponatremia. This is when you have consumed so much water that the sodium levels in your blood fall below safe levels. This is a very serious condition.

The best way to avoid this is don’t drink more than you need and drink some of that Gatorade since it contains sodium.

Advice from the BAA

Pay attention to your body.

Don’t get hurt

If this is your first marathon, or one of your first, you probably have few aches and pains. You probably feel great and energized after a run. This is normal. But it doesn’t last.

Talk to anyone who’s been running for a while and they will tell you about their latest injury. It happens to everyone, but you don’t want it to happen to you.

There are so many ways to get hurt running. It seems like a safe sport, no one is trying to tackle you or slam you into the boards. But you are your own worse enemy.

Many runners dive into training before they are prepared. Or they miss a day and add the miles to their next run. Or they don’t get enough rest or don’t eat right. They don’t stretch or do cross training.

It can all seem to be too much. But when you get an injury, that few minutes of stretching after a run or time in the gym doesn’t sound so boring anymore. It’s no fun recalling that run when you got that injury.

I feel that getting to the start line healthy but under trained is better than getting to the start line in great shape but with an injury. You just don’t want to do that.

How to avoid injury?

Pay attention to your body. Some runs just don’t feel right. This happens a lot but often goes away after a few miles. With experience you learn when you are just feeling lazy and when you really should cut your run short or stop.

Training is a balance between pushing your self and knowing when you need to take a break.

Running is about adapting. Sometimes you need to adapt your plans based on the situation.

And wear something on your feet around the house.

Pay attention to your weekly miles

If you follow a professionally designed plan you should be okay. Otherwise, the general rule of thumb is to increase your miles by no more than 10% per week.

Running all of your miles in one day does not count! Increase mileage gradually over time and perhaps add days to your running week. Having at least one rest day is a very good idea.

If this is your first marathon you should use a professionally designed plan.

When I ramp up for a marathon I start by adding a day or two to my regular running schedule. Then I gradually add distance to each run. I find it easier on my body to run four or five shorter runs than running two short and one long run.

You do need long runs in your training plan, but they should come only after you have trained for a few months. Most training plans will ease you into longer runs.

Running a half-marathon a month or so before Boston is a good idea for any runner.

As a first-timer I think this is a very important part of your training. You need a long race to see how your body will feel and to gauge where you are with your training. It can be quite humbling!

Keep track of the miles on your shoes

This may seem silly to you, especially when your running shoes still look brand new. While the uppers may still be clean and bright, the sole of your shoe degrades significantly by 500 miles.

The cushion and support you had for the first few hundred miles begins to dissipate. It happens so slowly that you won’t even notice it. Then one day your knee or hip will get a twinge. You’ll know it when you feel it. You may start to get blisters all of a sudden.

If you are tracking your weekly miles, pay attention when you get around 500 miles. This is the time to get a new pair of running shoes.

Often I keep the older pair for shorter runs or walking around. Even though running shoes can look good for years, I generally get rid of any shoe that is more than three years old. Even for walking, your feet are not getting proper support from old shoes.

Your a runner, you need to take care of your feet.

Don’t over due the stretching

Runners need to stretch and strength train as part of their marathon training.

If you get to Hopkinton early, you may have a long wait for your start time. You may get bored sitting around. Looking around you will see runners stretching everywhere you look. It may look like people are stretching for hours. You are actually seeing people doing there normal routine and it isn’t an hour long.

My advice is to only stretch as much as you normally do. Don’t try a cool stretch you see someone else doing. Hopkinton is not the place to learn yoga either!

You are going to be bored and nervous. The best thing to do is to stand in line for the porta potties and talk to other runners. Sit when you can to rest your legs and feet.

When you are ready, do your normal stretching routine. You may want to do it when you get to the field or you may want to do it just before you head for your corral. Just don’t over do it.

Don’t go out too fast

This happens to almost everyone at their first Boston. Your adrenaline will be surging and the crowds will make you feel like a rock star.

When you have that BAA bib pinned to your shirt, you are a VIP for the day. It is your show and all of the volunteers, staff and security are there to make sure things go as smoothly and safely for you as possible. Be sure to thank everyone in sight!

All of this VIP treatment contributes to your excitement. These folks are just doing their job. You need to do yours and keep your shit together.

If you have arrived at the start line uninjured and totally pumped up by the environment, you are likely to run one of your fastest miles.

The first five miles are mostly down hill or flat. The first time I ran Boston in 2003, I didn’t notice a hill until just after Mile 5 at the Framingham border. Looking at the elevation map, you can see that there are bigger hills before that. But I was so pumped up I didn’t even notice them.

Because you are so pumped up and there is so much going on around you, it is easy to go out too fast. It is very important to focus on your pace as quickly as you can.

If you run the first mile 30 seconds or a minute below your goal pace, that’s okay. Not great but it shouldn’t hurt you. If you run the first five miles way under your goal pace it can come back to bite you in the ass.

And if you are so unfocused those first five miles you will probably also forget to fuel at 5K. That’s two strikes against you right there.

On many long runs I use the first mile or two as my warm up. The idea is to take it easy and see how my body feels. If something hurts I can stop and stretch.

The first mile or two is when you need to enjoy the euphoria of the start of the race, take in the sights and sounds of the crowd and relax.

This is the time to do a systems check and see what is bothering you today. It’s time to make sure you double tied your laces and that your running belt isn’t digging into your side, that your watch is started. Things like that.

So follow your training plan, don’t over do it. On race day run your plan. Hit the port potties often and don’t eat or drink anything new.

Run well my friends and I’ll be looking for you in Hopkinton!

Andy

5 Ways to Cut 5 Minutes off Your Marathon

Even the best runner in the world can loose time by making simple mistakes. You don’t have to!

Updated November 20th, 2022

Are there really 5 ways to cut 5 minutes off your marathon?

There are many ways to cut 5 minutes off your marathon time.

All runners focus on training to get faster and stronger.

But genetics and age put a limit on our peak performance. And most of us don’t have the time to reach our peak fitness level.

Even if you are at peak fitness and an old pro at this, these tips can still help you.

The easiest way to improve your finish time is to avoid adding time by making these mistakes.

Use the Porta Potty

Something about race morning seems to get the innards all worked up and ready to explode.

Most races have plenty of porta potties but you need to use them.

No matter how many porta potties a race has, the hour before a race the porta potties will be more crowded than the registration tent!

During a race, stopping to use the facilities can easily add a minute to your time. If you can’t wait and there is a line, you could loose much more time than that.

Shalane Flanagan may have the course record for using a porta potty during the 2018 Boston Marathon, at 14 seconds. But watch this video and see how that stop effected her run.

Des Linden won that year.

Des Linden 2018 Boston Marathon Winner — BAA Photo

During every Boston Marathon that I’ve run, I’ve seen lines at most of the on-course porta potties also.

Usually the first water/porta potty stop is at mile two or even mile five. For Boston it’s at mile two, and I’ve seen men and women “in the woods” side by side well before that first stop.

If you can avoid the first water stop you may find a porta potty without a line. But when you really gotta go, you may have to wait in line.

Tip #1 – use the facilities before you cross the start line.

Stop eating and drinking 1 hour before you start

Most people have nerves before a race and will eat or drink as a way to deal with their anxiety. Many of us do this unconsciously.

If you use the porta potty and then keep drinking, your system will not have time to process that fluid, or food, before the race starts.

Then you will have to make that porta potty stop.

Sometimes eating too much before a race can upset your stomach. Often there are samples of power bars and sport drinks available before a race.

Boston Marathon 2019, Hopkinton, MA — BAA Photo

While these items may be tempting, you should avoid eating anything new or over eating on race morning.

Even if you give your system an hour to digest everything, something new could upset your stomach. This could force you to make a pit stop or even drop out of the race.

Tip #2 – stop eating and drinking 1 hour before your race starts.

Double tie your shoes

I see people running with loose laces all the time.

If you double tie your laces you can avoid this problem.

Un-tied laces may cause you to trip and fall and at some point you will have to stop and tie them.

Just like a porta potty stop, you have to fight the crowd and move to the side of the road and get out of the way. Then you need to bend over and tie your laces and possibly undue some nasty knot that tied it self as you ran.

Double tieing your laces can cut 5 minutes off your marathon time by avoiding the stop.

If you have to stop later in the race, your muscles may tighten up when you stop and bend to tie your laces.

All of this can be avoided by double tieing your laces, even if the second knot is fairly lose.

Tip #3 – Tie your shoes properly!

Carry a Water Bottle

Some people always carry a water bottle and some people never carry a water bottle.

For a Marathon or a Half, you will want to take a water bottle of some kind.

Even if you just use a Poland Spring 500ml bottle, you will save yourself a ton of time.

Here’s why.

Everyone who has planned poorly will be at the first few water stops and probably in line for the porta potty!

At most big marathons, including Boston, those water stops will be a crowded mess.

To get to one of these water stops you will have to make your way through a crowd of runners to the side of the road.

Then try to grab a cup, drink it and get back up to speed all without tripping over someone else.

Even if you don’t fall over someone or drown yourself with a cup of water, you will have to slow down and break your stride.

If you can skip the first five or more water stops, the rest of them are usually pretty easy to get to.

I like to run through the stop, grab a cup, pinch it and chug the cup in one or two gulps.

Tip #4 – carry a water bottle and avoid the crowds!

Bring some Food

I know that some people like to run as light as possible while some people look like they are packed for expedition.

I would suggest something in the middle.

Hopefully by now you know what your stomach will tolerate. There are many brands of gel to choose from and you should have tested a few while you were training.

I’ve run a few races with Snickers bars or fig bars. Both are loaded with sugar and I’ve been eating them as long as I can remember.

I know these foods wont upset my stomach.

Even the elite runners take on fuel while they run. It may be sports drink in their water bottle, a gel or both.

They know what they need and during your training you should have figured out what you need and what you body will tolerate.

If your stomach can only tolerate certain sports drinks you really need to bring your own. Even the elites cannot finish a marathon without some hydration. And you know the mix in their bottle is what they have trained on.

It is similar with food or gels. Some people hate gels so they need something like fig bars.

Some races hand out gels late in the race. But you should not wait to fuel during a marathon. Over the years, I’ve learned to start fueling at 5K.

Your timing may be different, but you will need to replenish your energy stores during a marathon or half.

Tip #5 – bring food that you have run with before

It’s all about control

There are things you can control and things you cannot.

You can’t control the weather and often you can’t control your sleep or how your body will react to the last proper meal you eat before the big race.

My post, My 2018 Boston Marathon Experience, is an example of how I prepared to run in horrible conditions. If you’ve never run Boston before, this blog post will also give you a few insights about the course.

Boston Marathon 2018, 5 ways to cut 5 minutes off your marathon — BAA Photo

All of the tips I have provided here are things that you can control. Any one of them could save you five minutes. Together they could save you much more time than that.

You’ve put in the miles and the time to get here. You are as ready as you can be.

I hope that these tips that I have learned from running 18 marathons and 9 Boston Marathons will help you have the best marathon of your life.

Looking for a fall marathon? Check out New England Marathons Fall 2023 for some ideas.

Run well my Friends!

Andy

2022 BAA 10K Running Tips

Are you running the BAA 2022 10K road race tomorrow?

BAA 10K Running Tips

I have included the BAAs tips for running in warm weather below.

Here are a few of my race recaps from the past nine years. If I am able to run the race this year, it will be my 10th consecutive BAA 10K.

While the recaps below are stories of the runs they also have information about the course and how I ran the race in hot conditions, sometimes with an injury.

I hope you find some running tips that you can use for the 2022 BAA 10K road race.

2019 BAA 10K Recap

2018 BAA 10K Recap

2017 BAA 10K Recap

2016 BAA 10K Recap

2015 BAA 10K Recap

2012 BAA 10K Recap

The BAA 10K warm weather running tips

Safety of their runners is always the #1 priority of the Boston Athletic Association. On Saturday they offered these tips for running in warm weather.

The B.A.A. advises all athletes to take some very basic steps to ensure your safety while running during warm or hot days.

1. Reduce your normal race pace: slow down! If the temperatures are warmer than normal, don’t worry about running a personal best or running at a pace faster than your training. Run at a slower pace, walk if you are feeling too warm, and seek medical attention if you are feeling the effects of heat Illness.

2. Keep in mind that the harder you work/run, the more heat your body will produce. If you are starting to feel the effects of the heat, slow down, stop if needed, and rest. Listen to your body!

3. Recognize the signs and symptoms of heat illness. General warning signs include headache, muscle cramps, nausea, vomiting, fainting, or loss of coordination.

4. Recognize early warning signs of dehydration. Dark yellow urine, loss of energy, dizziness, loss of coordination, muscle cramps, and headaches are all common warnings.

5. Rehydrate as needed. How much you drink depends on your size and how hot it is during the run. A normal rule of thumb is to drink six to eight ounces of fluid (water or sports drink) every 15 minutes of exercise in the heat. By weighing in before and after a workout or run, you can determine exactly how much fluid is lost during your run. Remember: approximately a pint of fluid will replace one pound of weight loss during exercise. On a very hot day, you can increase your fluid intake as much as 25% from this formula.

6. If you have heart or respiratory condition, or you are on any medications, consult your doctor about running in the heat. Know your body and limitations.

7. If you have a history of heatstroke/illness, run with extreme caution.

8. If you have had the COVID-19 virus in the past and are still experiencing fatigue and other post COVID-19 symptoms, evaluate your pace and effort in this type of climate.

9. Drink your fluids. Pouring water over your head feels great, but it does not necessarily help reduce your body temperature or prevent heat illness.

10. Wear light colored clothing. If you need to wear a hat, use a sun visor to protect your face from the sun.

11. Use sunscreen to protect your skin.

12. Avoid drinking coffee or any drinks with caffeine prior to the race.

A few final tips for you

If this is your first 10K, you should not set any lofty goals. This is a challenging race.

It will be hot and a lot of the race is in full sun.

Once the race leaves Kenmore Square it is mostly uphill until the turn the BU’s Agganis Arena.

If you have run 10Ks before but not this one, you might want to back off on your goal pace and time.

If you are in great shape and have trained to run a PR here, make sure you line up near the front of the pack. You know how to hydrate and prepare for challenging conditions. Your knowledge and experience will be put to the test.

Run well my friends!

Andy

Some Advice for First Time Boston Marathon Runners

Originally posted April 11th, 2013

While the BAA’s logistics have evolved since 2013, this advice for first time Boston Marathon runners still holds true.

I’m not a certified running coach, but I have run The Boston Marathon nine times as of 2019.

Each race has a special place in my heart and I have many memories. Your first Boston will be an experience you will cherish for the rest of your life.

You’ve trained hard for this race, you’ve maintained the commitment and determination for a long time to get here. You should be proud to have that bib number in your hands right now.

Here are a few tips from my pre-race routine and Boston Marathon experiences which may be helpful for you. Allow me to offer,

Some Advice for First Time Boston Marathon Runners

The BAA has changed some policies for 2014. The Marathon has always had security, but after 2013 the BAA had to make some changes. In addition to my experience-based advice I have included information on the changes you need to know about.

Some advice on Food and Beverage

By now you know what your body needs for food and what it will tolerate. Don’t change anything. Race day is not the day to try something new. Eat what you know works. Hopefully you have used your long runs to try out different gels, beverages and other items.

Note for 2014 – Check the BAA’s web site for your boarding time. You cannot get on the first available bus. You will be boarded according to your bib color which corresponds to your corral. See my post from April 1st – “2014 Boston Marathon Essentials” for additional details. It looks like you will only be hanging around in Hopkinton for an hour or so.

Update for 2022 – Usually you can board before your scheduled time. I have never been turned away. But you could be asked to wait.

If you do get on an earlier bus you may spend time in the cold in Hopkinton waiting for your wave to be called to the start.

Don’t Over hydrate. There will been all kinds of water, Gatorade and coffee in Hopkinton. You will be nervous and you may be bored. Keep this in mind before you drink too much.

I always stop drinking anything about an hour before the race. This gives my body time to process the fluids and helps me avoid making a pit stop. You may be surprised to see dozens of people in the woods in Ashland a few miles into the race. I guarantee that you will see them, male and female. When you get to your corral and it is 5 minutes to your start, take a few sips of what ever you like to drink.

Update for 2022 – Even following my own advice, I’ve still made a porta potty stop each of my past three Boston Marathons. So you may want to control your pre-race hydration even more.

The other side of hydration is the porta-potty line. The BAA will have hundreds of port-potties behind the high school in Hopkinton. Each one will have a line with hundreds of people in it. It could easily take you an hour to get through the line. People apply body glide, Band-Aids, etc. in the privacy of the blue box. Even guys can be in there for ever.

Note: As soon as you get out of the porta-potty, get back in line. It will take 30-60 minutes to get back to the front of the line. By then you will need to go again.

Also, have your stuff ready before you go into the porta potty. It’s cramped in there and usually a mess. Leave your bag outside, have your shorts untied and your Band-Aids or lube in hand. No one is going to judge you. Unless you take 10 minutes to do your business.

You may not feel like you have any business to take care of, but when the announcer tells your corral to move up and that you will be starting in a few minutes you will have business! Most of that feeling will be nerves. Make sure you have taken care of business so it will only be nerves.

There are a few porta-potties near the corrals but they will be busy and difficult to get to. The neighbors do not take kindly to you watering their bushes and will let you know their displeasure. Have you ever tried to take a leak with some lady yelling at you? The BAA and Authorities also frown on this type of behavior.

Drink smart and always be in line for the porta-potty. This is my golden rule. It will serve you well.

Some advice on Marathon Clothing

I used to put on my running socks and running shirt after I got to Hopkinton. I always wore a jacket to keep warm also.

Note for 2014: You cannot bring a bag with you to Hopkinton. Any clothes that you bring with you will have to be discarded or you will have to carry them with you to Boston.

Before the race, you will be cold. That is good. That is how it should be. After the first mile to Boston, you will be warmed up. To stay warm in Hopkinton, you can either wear a trash bag or bring an old shirt that you are okay peeling off and tossing to the side of the road. Discarded clothes will be collected and donated to local youth groups.

Since you cannot bring a bag of any kind to Hopkinton, make sure your running belt can hold everything that you need. If you are bringing a trash bag to keep warm or dry, it needs to be ready to wear. They may even make you put it on. I would recommend a clear bag so nothing is concealed.

Update for 2022 – Starting in 2014, The BAA has issued a small clear bag that you can bring with you to Hopkinton. It is big enough for small items like sunscreen and food items. It’s not big enough for clothing and it does not get transported back to Boston for you.

It is the only bag they allow on the bus.

And you should know this by now, don’t wear anything new on Marathon Monday. I wouldn’t even change my sunscreen.

Some advice for Running The Boston Marathon

The race will start fast. It is mostly down hill for the first few miles and you will get caught up in the excitement. The crowd is amazing and your adrenaline will surge. Try to hold back. Don’t be surprised, there are some hills in the first few miles, it’s not straight down hill.

The roads will be lined with people many layers deep in places. You will see all kinds of people with their hands out for you to slap as you go by. I love this and always indulge. You will feel like a rock star! But don’t let this make you run faster than you should. You’ve still got 26 miles to run!

You will never be alone during this race but after the first six miles you will have more room. Often runners have a conversation for a few miles. And usually with another runner! Though late in the race you may be having a stern talk with yourself.

If it is sunny and hot, seek the shaded side of the street. It will make a big difference, it did in 2012.

There are hills everywhere. When you go over Rt. 95 there is a hill on the other side. There are hills in Wellesley. The map can be deceiving, but be sure to look at it.

There are crowds almost the entire way. You will hear the girls at Wellesley College before you see them. They are like a shot of adrenaline! At Cleveland Circle you will start to come into the city after having just passed the BC campus. The crowd gets bigger, louder and drunker. They can be a lot of fun.

You’ve trained hard and endured much. You know what your target finish time and pace are. You have a plan, now run it. Don’t run anyone else’s race. Run your race and have a great time.

Congratulations!

I’m happy to answer any questions you may have.

Tick and Mosquito Season what Runners need to know

Summer running season is also tick and mosquito season. Here is what you need to know to protect yourself.

Tick and Mosquito Season – Why worry?

Tick and mosquito season is generally considered to be the warm months of the year.

However, you may be surprised to learn that ticks and mosquitoes can be around all year.

Mosquitoes and ticks have been a menace to humans throughout history. But the CDC reports that the number of diseases carried by these pests more than tripled in the United States between 2004 and 2016.

Nine new germs spread by mosquitoes and ticks were discovered or introduced into the United States during this time. These include Zika, West Nile, Lyme, and chikungunya. 1

The areas of the country where these insects can be found has grown considerably over the past 15-20 years also.

As runners, we often find ourselves on trails, in the woods or fields or near bodies of water where these insects thrive.

With reasonable precautions we can protect ourselves and reduce the chance of contracting a disease from one of these insects.

Tick and Mosquito Season

Ticks and Tick Season

Tick season used to be considered April through the first hard frost and peaked from May to August in Massachusetts.

Scientists have discovered that ticks do not die in the winter. They take cover in leaf litter under the snow and in debris or compost piles possibly in your own yard. To survive sub-zero temperatures they make their own form of anti-freeze.

When it is above freezing ticks can be active and hungry! On warm winter days, you should take the same precautions that you would take in peak season.

This graph from the UMass Extension Service shows reported cases in 2014. While cases peak from May to August, there are reports of infection every month.

Lyme cases in Massachusetts — courtesy: UMass Amherst

Last November I was in Maine for Thanksgiving. On a mild day we went for a walk in the woods behinds my sister’s home.

My brother-in-law looked at me and said I had a tick on my pants leg. I looked down and saw a tick on my right leg just below the knee.

I had never seen a tick before and was surprised as I had been trying to be careful where I walked.

I knew that ticks are hard to kill, but I picked it off of my pants with my gloved hand and pinched it. I waited for a cracking noise, but through my gloves I could not apply enough pressure. I tossed it into the grass away from us.

Tick Born Diseases

The most common tick-borne disease in New England is Lyme Disease. Much less common are Babesiosis, and Anaplasmosis. Rarer still are Tularemia, Rocky Mountain spotted fever, Borrelia miyamotoi, and Powassan virus.

All diseases carried by ticks start out the same way according to Massachusetts Deputy State Epidemiologist and State Public Health Veterinarian Dr. Catherine Brown.

The four common symptoms are fever, chills, headaches and muscle aches. More specific symptoms related to each illness develop as they progress, but they all start with these four symptoms. With Lyme Disease you may also see a rash around the bite location.

Lyme Disease

Lyme Disease is wide-spread in Massachusetts, most of the Northeast and in Michigan and Minnesota. Lyme disease appears to be spreading to any area with ticks. As of 2021 there are reports of ticks with Lyme disease in California.

Lyme Disease is named after Lyme and Old Lyme, CT where the disease was first discovered.

Lyme disease came into public view when an epidemic of what appeared to be rheumatoid arthritis began afflicting children in Lyme, Connecticut.

A young rheumatologist at Yale named Allen Steere, who now conducts research at Massachusetts General Hospital, in Boston, studied the children.

In 1976 he named the mysterious illness after its locale and described its main symptoms more fully: a bull’s-eye rash; fevers and aches; Bell’s palsy, or partial paralysis of the face, and other neurological issues; and rheumatological manifestations such as swelling of the knees.

After much study, Steere realized that the black-legged ticks that live on mice and deer (among other mammals) might be harboring a pathogen responsible for the outbreak. In 1981, the medical entomologist Willy Burgdorfer finally identified the bacterium that causes Lyme, and it was named after him: Borrelia burgdorferi. ¹²

Nantucket and Martha’s Vineyard in Massachusetts are hotbeds for Lyme Disease in the US.

40% of Nantucket’s 10,000 year-round residents have had the disease or are currently being treated for it! 3

It is so bad that they are considering the release of mice genetically modified to be immune to the disease. A team from MIT lead by Kevin Esvelt wants to use CRISPR and Gene Drive to make the mice immune to Lyme Disease. 4

White-footed mice carry the disease and ticks transmit it when they bite the mice and then humans. Research and discussions continue but many people on Nantucket are ready to try anything to deal with this problem.

The most common early symptom of Lyme is a rash which can look like a ring around the bite site. Flu-like symptoms, such as fever, headache, stiff neck, sore and aching muscles and joints, fatigue and swollen glands may also occur.

Early treatment is crucial to prevent more serious problems as the disease progresses.

The joints, nervous system and heart are most commonly affected as the disease progresses.

• About 60% of people with untreated Lyme disease get arthritis in their knees, elbows and/or wrists. The arthritis can move from joint to joint and become chronic.

• Many people who don’t get treatment develop nervous system problems. These problems include meningitis (an inflammation of the membranes covering the brain and spinal cord), facial weakness (Bell’s palsy) or other problems with nerves of the head, and weakness or pain (or both) in the hands, arms, feet and/or legs. These symptoms can last for months, often shifting between mild and severe.

• The heart also can be affected in Lyme disease, with slowing down of the heart rate and fainting. The effect on the heart can be early or late.

Prompt treatment with antibiotics prevents later, more serious symptoms. 5

Lyme Disease is nothing to fool with. If you are in an infested area you need to check yourself often and take precautions to protect yourself.

The other tick born diseases are less common and generally less dangerous to your health. If you have been in a tick infested area and develop flu-like symptoms or develop a rash call your doctor right away.

Mosquitoes and Mosquito Season

Mosquito season generally begins when the temperature approaches 50°F.

As the temperature rises, so does the population of mosquitoes. It should be noted that some mosquitoes hibernate during the winter and some can winter-over in your house.

Closets are a common place to find mosquitoes in your home during the winter months. 2

In general, you should be safe from mosquitoes after the first hard frost, but some may be hiding in your home.

Mosquito Born Diseases

Mosquito borne disease outbreaks happen frequently. While Lyme disease is with us every year, the diseases referenced below tend to have occasional outbreaks.

The most common diseases carried by mosquitoes are West Nile Virus (WNV) and Eastern Equine Encephalitis (EEE). Less common in the US are Zika, Chikungunya and Dengue.

West Nile Virus

The majority of people who are infected with WNV (approximately 80%) will have no symptoms.

Approximately 20% will have symptoms such as fever, headache, body aches, nausea, vomiting, and sometimes swollen lymph glands. They may also develop a skin rash on the chest, stomach and back.

Less than 1% of people infected with WNV will develop severe illness, including encephalitis or meningitis.

The symptoms of severe illness can include high fever, headache, neck stiffness, stupor, disorientation, coma, tremors, convulsions, muscle weakness, vision loss, numbness and paralysis.

Persons older than 50 years of age have a higher risk of developing severe illness.

Since most people exposed to WNV have no symptoms it is difficult to determine the actual rate of infection.

Between 2000 and 2010, 67 people were reported infected with WNV in Massachusetts. Six of these people died. There is no specific treatment for this virus so we are fortunate that most of us have little to no reaction from the infection. 6

Eastern Equine Encephalitis

The first symptoms of EEE are fever (often 103º to 106ºF), stiff neck, headache, and lack of energy.

These symptoms show up three to ten days after a bite from an infected mosquito.

Inflammation and swelling of the brain, called encephalitis, is the most dangerous and frequent serious complication. The disease gets worse quickly and some patients may go into a coma within a week.

There is no treatment for EEE. In Massachusetts, about half of the people identified with EEE died from the infection. Fortunately, the number of cases is very small.

People who survive this disease will often be permanently disabled. Few people recover completely.

EEE is a very rare disease. Since the virus was first identified in Massachusetts in 1938, just over 115 cases have occurred. The majority of cases typically have been from Bristol, Plymouth, and Norfolk counties. However, in an active year human cases can occur throughout the state.

Outbreaks of EEE usually occur in Massachusetts every 10-20 years. These outbreaks will typically last two to three years. The most recent outbreak of EEE in Massachusetts began in 2019 and included twelve cases with six fatalities. The outbreak continued in 2020 with five cases including one fatality. 7

Zika

Zika is a relatively new disease to North America. Much like WNV, 80% of people exposed to Zika report no symptoms.

Those who do react to the virus report symptoms 2-7 days after being bitten by an infected mosquito.

Symptoms include fever, rash, joint pain and conjunctivitis. If a woman is pregnant and contracts Zika the disease may spread to the fetus.

It is extremely unlikely that anyone could become infected with Zika virus from a mosquito bite in Massachusetts. The kinds of mosquitoes that are known to carry Zika virus are generally not found in Massachusetts. 8

Most people contract Zika when they travel to areas where it is prevalent.

Zika infections were reported in Texas and Florida in 2016-2017 and there was a great deal of concern in The US. However, no new cases were reported in 2019 and each subsequent year. 15

World Map of Areas with Risk of Zika and Travel Information

Zika can also be transmitted through unprotected sex and can be transmitted by a pregnant woman to her baby during pregnancy.

Tick and Mosquito Bite Prevention

As the old saying goes an ounce of prevention is worth a pound of cure. Here is what you need to know.

Preventing Tick Bites

Ticks are most active in warmer weather and can be found in tall grass, brush and wooded areas.

Ticks do not fly or jump. They latch onto passing mammals when they brush up against grass or a plant where the tick is clinging.

DEET and permethrin are both recommended to repel ticks. You can buy clothing infused with permethrin and permethrin actually kills ticks, not just repel them.

Just like DEET, you can buy permethrin in a spray bottle. Though it is not widely available.

Permethrin should be applied carefully and according to the manufacturers directions.

Long-sleeved shirts and light colored pants tucked into your socks or boots are also recommended. This doesn’t work very well for runners who typically have a great deal of exposed skin.

Staying on cleared trails while running and avoiding the brush and grass along the trail is also recommended. Ticks are literally hanging out on the vegetation next to trails and clearings waiting for a mammal to come by.

For runners the best advice is to put on some DEET, spray your shoes and socks with permethrin and to stay on the trails.

Since it’s almost impossible to avoid brushing up against foliage while running, you need to do a post run tick check.

Ticks like warm and moist areas of the body. Areas to check include:

Inside and behind the ears
Along your hairline
Back of your neck
Armpits
Groin
Legs
Behind your knees
Between your toes

You should also check your skin for new freckles which could be a tick.

Check out The CDCs Preventing tick bites web page for more information. 13

The best way to remove a tick is with fine point tweezers. Do not use a hot match, petroleum jelly or any other home remedy. 10

You should save the removed tick and make note of the date and where on your body the tick was removed from. Ticks can be analyzed in a lab to discover if and what they are infected with. This can be crucial to your diagnosis if you end up with an infection.

Save the removed tick in a tightly sealed container.

Notify your doctor if you develop flu like symptoms or a rash.

The CDC has a 2-page pdf which you can print out on What to do after a Tick bite. 14

If you run with your dog, this article from YourDogAdvisor.com has some good information for you.

Preventing Mosquito Bites

DEET and permethrin are recommended to repel mosquitoes. Since mosquitoes are active 24 hours a day, it is a good idea to use repellent if you are in an area active with mosquitoes any time of day.

You are more likely to find mosquitoes near bodies of water such as ponds or streams. But mosquitoes can lay their eggs in a table spoon of water, so you could have mosquito habitat on your deck or in your back yard.

It’s important to tip water out of flower pots or anything else that can hold water.

Most mosquitoes do not fly far from where they hatch. Eliminating breeding spots near your home is an important way to protect your family.

Simply pouring water out of buckets or planters in your yard after a rain could significantly decrease the number of mosquitoes in your yard.

Dusk to dawn are peak hours for mosquito activity and using repellent at these times is highly encouraged.

Long-sleeved shirts, long pants and socks are also recommended. Since these are generally impractical for runners it is best to use repellent, avoid high mosquito activity hours and locations.

Unlike ticks, mosquitoes do fly. While running, you are probably safe from getting a bite. But when you stop running the little buggers are sure to find you and all of that exposed skin!

How to Choose a Repellent

The EPA has a great site where you can select a repellent based on your needs. You can specify how long you need protection for, what you need protection from and which ingredients you are interested in.

You can also look up specific products, companies and EPA registration numbers.

They also provide instructions on how to apply repellents which may be difficult to read on a can. If you have children this is particularly important.

Click HERE and scroll to the bottom of the page to look for your repellent.

Tick and Mosquito Season Running Go Bag

I always keep a bag of running gear in my car. In the winter this is often just a pair of gloves and a winter hat.

In the summer it is easier to spontaneously go for a run after work with friends. So in addition to keeping some running gear in my go bag I also keep sun screen and a can of insect repellent.

If you are running after work in the summer, it is likely you will be out at dusk. While you are running you will probably be okay. But when you stop for a drink or to hang out after your run, you could be swarmed by mosquitoes, black flies and possibly horse flies.

Having a DEET based repellent in your car is a great idea. I’ve been at races along The Charles River in Boston and seen runners freely passing around a can of bug spray. Stranger or no, no one can stand by and watch others suffer. Hanging out next to the river before a race can literally suck!

You cannot spray permethrin onto your skin, but you can spray DEET based product onto your skin.

Another idea is to have a change of clothes for after the race. While long pants and a long-sleeved shirt may not feel comfortable in the summer heat, they will help protect you from all insect bites.

Those neck gaiters that many of us wore during COVID are also a great way to protect your neck. If you spray permethrin on one you should not pull it up over you month and nose. Permethrin is nothing to fool with.

I hope you have a great summer running season and stay healthy.

Andy

This post was originally posted May 29th, 2018 and has been updated June19th, 2021.

SOURCES

1 https://www.cdc.gov/media/releases/2018/p0501-vs-vector-borne.html

2 http://www.mosquitomagnet.com/articles/mosquito-season

3 https://www.pbs.org/newshour/show/genetically-engineered-mice-reduce-lyme-disease

4 https://www.statnews.com/2016/06/07/nantucket-lyme-genetic-engineering/

5 https://www.mass.gov/service-details/lyme-disease

6 https://www.mass.gov/service-details/west-nile-virus-wnv

7 https://www.mass.gov/service-details/eee-eastern-equine-encephalitis

8 https://www.mass.gov/service-details/zika-information-for-the-public