Wednesday

What's up with packet pick-up? Ins and outs of this running race must.

  

Packet-pickup has become a standing tradition for running races. Whether it’s a simple walk-up table in a local location or a huge running expo in a major city, it’s a familiar part of the process from 5Ks to full marathons. Most important, it’s how runners obtain their registered race numbers (tagged as bibs), which are required for participation in the event.

 Packet pick-up details are listed on race websites, and often on their social networking pages as well. Additionally, registered runners will usually receive email reminders as race day approaches.

 


When does packet pick-up occur?

 Although plenty of smaller races (such as community 5Ks) hold packet pick-up on-site on race day, most running events schedule it ahead of time. Often, it’s the day before a race, but it may be a few days or a week in advance. A few running events offer multiple packet pick-up choices, perhaps on different dates in a couple of locations, if the race will be in a large metropolitan area.

 In many cases, running events will also offer race-day registration, check-in, and packet pickup. This is helpful for out-of-town runners who may be unable to arrive ahead of time. Sometimes there’s an extra charge for on-site pick-up. And there’s almost always a higher cost for signing up for races at the last minute.

 Race day packet pick-up can be convenient for some runners, but it can also be cumbersome, as they need to stash the stuff in a car, hand it to a non-running supporter, or place it in gear check at the race site.

 

Where does packet pick-up take place?

 Race organizers may choose to set up shop for packet pick-up in all sorts of spots, such as: 

  • a hotel lobby
  • a local gym
  • a park pavilion or picnic shelter
  • a sponsor’s location
  • a sporting goods store
  • a tent at the race site
  • and more.

 I cannot tell you how many packet pick-up events I’ve attended that occurred inside running shops. Of course, the race table is always set up towards the back of the merchant facility, so all of the race entrants must walk the gauntlet through all of the product displays. (It’s a little like the exit-through-the-gift-shop setup at popular museums, theme parks, and other attractions.)

 Packet pick-up is an excellent opportunity for running enthusiasts to volunteer, especially for charity races held by non-profit organizations. Race ambassadors may be volun-told to participate in such occasions, greeting fellow runners and handing out race packets. In some cases, races may hire temporary staff for assistance as well.

 Most packet pick-ups are done in-person, although more and more of the larger, well-organized races will offer mailed packets for an extra fee. These generally arrive at least a week or two ahead of race day.

 

What’s in the race packet?

 The primary item is the individually numbered race bib, which is actually a square or rectangle sheet (generally coated with plastic or some water/sweat-resistant substance). This is to be attached to the front of the entrant’s shirt, identifying the runner and proving paid admission. (No bandits allowed!) It also helps race photographers to sort images for runners to find and possibly purchase after the race.

 Some runners write their names on their bibs for crowd cheers.

 The bib may or may not have a microchip for timing, or it might have a tear-off portion for manual/old-fashioned timing. It could also feature a tear-off for beer, post-race food, or other goodies.

 Usually the bib has a bag check tag, on which the runner’s bib number is printed. Race staff (or volunteers) affix this to the individual’s bag or pack when it is checked in for holding till after the race. That tag is matched to the runner’s bib when the bag is claimed later.

 Almost always, the race bib will be accompanied by four safety pins, for use in case a runner does not use his or her own bib magnets or clips.

 

What else is in the race packet?

 Some races distribute runner packets that are filled with give-away merchandise – at least to early registrants. Such packets are frequently known as goody bags, much like those given out at children’s birthday parties.

 Most often, such contents (also known as swag) will include a race tee, jacket, or hoodie (usually bearing the race emblem and often also displaying company logos of race sponsors). There might also be running-related trinkets, such as sports nutrition samples, refrigerator magnets, stickers, and such.

 And there’s almost always a few promotional flyers, postcards, or coupons announcing future races or special sale events by running-related merchants.

 All of this is usually contained in a plastic bag, an imprinted nylon string pack, or even a manila envelope.

 

Can a runner ask others to pick up his or her packet?

 A friend or family member may be allowed to pick up a runner’s bib, but it’s important to confirm this ahead of time. A signed form, a copy of the runner’s driving license, or other confirmations may be required. Some race directors insist on advance notice for such arrangements. Others allow individuals to pick up multiple bibs for various entrants.

 A few years ago, an acquaintance planned to go and procure race packets for about a dozen running friends for a military-themed race. But there was a catch, as he discovered arriving at the packet pick-up location. The facility was situated inside the gates of a military base, and appropriate identification documentation was required. Alas, he was not granted entry, and the group of runners had to grab their packets on race morning instead.

 However it happens, packet pick-up is the go-to precursor to a running race – even if it’s as simple as obtaining the numbered race bib. Without that, no one crosses the start line when the race begins.

 

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Image/s: Pixabay public domain photo

 

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Friday

Do Girl Scout Cookie calories count for runners in training?

 Runners burn a bunch of calories, especially during pre-race training season. Let’s be honest. That’s one of the reasons most of us started the whole running pursuit. Then we discovered endorphins and the thrill of chasing the next personal record (PR).

 


Enter the Girl Scouts with their tantalizing roster of cookies. Here they come!

 It’s that time of year again.

 Here's a cookie-by-cookie calorie run-down. Look at the calorie counts for these popular Girl Scout Cookie varieties. Instead of listing “serving size,” I’m showing the “per cookie” calories. The serving sizes are up to you! (Amounts are approximations, based on package information.)

 


Let’s assume the average runner (or jogger or fitness walker) burns something in the neighborhood of 100 calories per mile (with the amount varying by body build, weight, fitness level, and plenty of other variables). You can easily do the math to determine how many miles you’ll need to do to burn off those cookie calories.

 It’s definitely doable, if we don’t go overboard with cookie-binging. If we do, we’ll just have to train longer.

 Hey, it’s for a good cause anyway.  Crunch! Crunch!

 

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Image/s: Girl Scout -Pixabay, public domain. Cookie listing adapted by this user, including fair use product promo photos

 

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Monday

Can running beat medications for anxiety and depression?

 Running is good medicine. Ask any marathoner, triathlete, cross-country runner, track star, sprinter, or weekend jogger. We can trumpet the health-related virtues of exercise, cardiovascular fitness, and stress relief – which all come with running regularly.


 

 Now modern medicine is making that claim official. Running is good medicine, and perhaps it even trumps medications often prescribed for anxiety and depression.

 A recent medical research study in the Netherlands examined 141 depression/anxiety patients over a four-month period. Some were given escitalopram (Brand name: Lexapro), an antidepressant medication. Others received running therapy. Although both groups experienced some antidepressive improvements, the running group also enjoyed better overall physical health benefits. (in terms of remission and response). The Journal of Affective Disorders published the research study findings in 2023.

 The researchers pointed to selective serotonin reuptake inhibitors (SSRIs) as mood boosters for the medication group, reducing anxiety and depression. In the running group, two to three 45-minute runs weekly brought about slightly better antidepressive improvement than the other group. In addition, the running participants bettered their overall fitness, while losing weight and reducing their blood pressure and heart rates. And the running group faced no potential drug side effects.

 The only trouble with the running group seemed to be that a few participants dropped out of the training sessions over the four-month period. As we all know, the benefits of running only hold true, if we stick with it.

 Those findings don’t even take into account the famous “runner’s high,” brought on by increased endorphin hormones released in the body during rigorous exercise.

 So, yes, running is good medicine for lots of reasons.

 We could have told you that. In fact, we probably did. Runners know the physical, mental, and emotional benefits of making time to crank out a few miles. And we know how crummy and cranky we can feel when we can’t get our runs in.

 

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Image/s: Public domain photo

 

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Wednesday

Do you stop to visit friends mid-run?

 Gotta run!

 Picture this. You’re running along outdoors, clocking your miles, when you see a friend or neighbor, beckoning you to come near. Or maybe you encounter someone you know on the trail. Do you run on past him or her, or do you stop to visit for a few minutes? 


For me, it depends on several factors. Here’s a dozen possible considerations, on-the-fly. (I'm just being honest here.) Maybe you can think of more questions you’d ask yourself right about then.

  • Am I trying to beat incoming weather?
  • Am I sneaking in a run during a scheduling crunch?
  • Am I meaning to contact this person anyway?
  • Am I just starting my run?
  • Am I overdue for a deadline?
  • Am I pretty sure this person will want an extended conversation?
  • Am I nearly done with this run?
  • Am I struggling with this run for some reason?
  • Am I eager to connect with this person?
  • Am I clocking an important training run?
  • Am I gearing up for a tough race?
  • Am I running to keep up with my training buddies?

 I guess the point is that there’s no hard-and-fast rule that a runner has to stop and chat, when a simple hand-wave can suffice for now. It’s always possible to follow up later with a call or a text or a social-networking message.

 

If you do stop to socialize, do you pause your activity tracker?

I wish I’d remember to pause and restart my Garmin, every time this happens. (It’s especially tricky in colder weather, when we tend to wear several layers of sleeves, along with mittens or gloves.)

 

To jabber or to jog? It’s always a judgment call.

Maybe sometimes it’s important to pause and enjoy the journey, greeting a friend along the way. But sometimes we just have to send a wave and keep on going.

 

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Image/s:Composed by this user on online generator

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Friday

Why do runners crowd the road shoulder?

 Beep-beep! Road runners (Nope, not the feathered kind.) dash and dart along city streets, county roads, rural highways, and other thoroughfares. We pound the pavement, logging training miles for marathons and more. Frequently, that means we endure honking (and other signals) from motorists, as they roar past us. 

 

For safety reasons, pedestrians (including runners) are supposed to go against traffic.

 Non-runner drivers may wonder why runners often crowd the road shoulder, perhaps even stepping over the line into the actual roadway at times. Quickly, at least 16 reasons come to mind, listed alphabetically.

  1. Agricultural equipment – It’s not unusual for rural runners to encounter balers, mowers, planters, plows, sprayers, and other farm tools along the edges of roads that pass farm fields. Short of vaulting over these, joggers have to step sideways to pass them.
  2. Broken glass – This is a sticky widget for runners. Who wants to plant a sneaker on someone’s discarded liquor bottle or other glass item?
  3. Car parts – Hubcaps, blown tires, and other automotive components clutter roadways. You guessed it: joggers have to steer around them.
  4. Chewing gum – Gross! This is a sticky widget for anyone making tracks along a route.
  5. Dead stuff – Roadkills are buzzkills for runners. ‘Nuff said.
  6. Dog droppings – It’s hard to pick up the pace, if one steps where someone else failed to pick up after pet.
  7. Gravel and slippery sand – Got road construction? Navigating such areas in running shoes requires detours, often into the edge of the actual roadway.
  8. Ice and snow – Winter runners can bank on it. Snowplows don’t usually clear road shoulders. That puts us right in the path of oncoming drivers, as well as their slushy/salty splashes.
  9. Mud – It doesn’t take an unpaved dirt road for a jogger to find mushy mud. And don’t get me started about potholes.
  10. Parked cars – This is extra tricky on curvy roads or when drivers park their cars half-in and half-out of driveways. (If I had a nickel …)
  11. Pets – Runners appreciate it when pet owners control or otherwise contain their pets. Sometimes pet perimeters extend all the way to the edge of the road. So we might veer away from an excited or seemingly agitated animal.
  12. Puddles – Splish-splash, I was taking a run. Wouldn’t you rather step around a puddle than in it? Ask any runner about cranking out miles in soaked sneakers.
  13. Ruts – Unkept road shoulders or areas of soft, soggy ground can trip up runners. That puts us in drivers’ path.
  14. Tall or thick vegetation – Can you say, “Ticks”? If you’ve ever found an embedded tick after walking or running through unmowed grass or woodsy areas, you get the picture.
  15. Toys and bikes – I’m still surprised to see these left along roadways, unless it’s bulk pick-up day.
  16. Trash – Whether dumpsters or piles of discards, these send runners sideways to avoid tripping or other surprises.

 Generally, runners do our best to stay out of harm’s way. Most of us are not deliberately trying to interfere with traffic. But sometimes we have to shift our paths a bit.

 Sure, it’s courteous and safer for runners to go in single file, if we’re running along a road. But we still may step into the street, if the shoulder sports hazards. And, of course, runners are supposed to go against traffic, unlike bicyclists and those in/on other wheeled vehicles. It helps when we can see vehicles coming in our direction. But we need drivers to look out for us as well. (Dare I launch into a diatribe about texting and inattentive driving?)

 Maybe that’s why many runners choose to log their miles on trails, rather than roads, whenever possible. Some even stick to walking/biking paths or even sidewalks.

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Image/s: Public domain photo

 

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Wednesday

Can you run with sleep apnea?

 

It’s not exactly sleepwalking.

 Lots of runners find themselves gasping for air after a speedy sprint. Maybe that’s why so many of our finish-line race photos are so comical, or even scary. But what happens when runners (or other folks) experiencing gasping or a struggle for air while sleeping? Doctors call that sleep apnea, and it’s not uncommon among runners.

 


“You can’t have sleep apnea. You’re not fat.”

 My primary-care physician actually said that to me, while I was training for another marathon. “If you can run a marathon, you surely don’t have sleep apnea,” he added.

 My Garmin watch/activity tracker consistently showed respiratory and heart-rate fluctuations and awakenings overnight, during hours when I thought I’d been sleeping.

 

One sleep study later, I was diagnosed.

 Based on that experience, I began researching apnea and running. Here’s what I learned.

 Sleep apnea affects some 10-30 percent of all adults in the US, according to the Sleep Foundation. It’s a sleep disturbance, marked by plentiful nightly episodes of cessation of breathing. These not only affect respiration, but they also increase blood pressure and heart rate, as the body struggles with the lack of oxygen.

 Basically, apnea causes breathing troubles and poor sleep, which domino into all sorts of complications. Apnea sufferers may experience choking or gasping. The lack of quality sleep can cause morning headaches, daytime drowsiness, reduced energy and endurance, slower muscle recovery, difficulty concentrating, mood swings, memory issues, weakened immunities, dramatic snoring, and more. What’s more, apnea increases a person’s risk of heart and brain issues over time.

 Contrary to my own doctor’s pat answer, apnea isn’t restricted to those with excessive weight, although it’s most commonly associated with obesity (and frequently with diabetes). It’s found among those with narrow palates and necks, as well as those with thicker palates and fattier necks. Men are more likely to have it than women, and it’s more often diagnosed in folks aged 50 or older. Not everyone who has apnea actually snores. And it can run in families.

 Once diagnosed, apnea sufferers are generally prescribed CPAP (continuous positive airway pressure) therapy, wearing masks with hoses connected to monitored devices.

 

Where does running come into play?

 Exercise has been found to help those with sleep apnea for multiple reasons:

  • encouraging cardiovascular health
  • gaining lung capacity
  • reducing stress (and stress hormones)
  • increasing endorphins (How we runners love our endorphins!)
  • helping with weight loss
  • reducing abdominal and neck fat (common with obstructive sleep apnea)
  • improving strength and fitness
  • bettering sleep habits

 These benefits combined can help to reduce the severity of sleep apnea effects for lots of people. Of course, sleep apnea experts urge everyone to consult their own physicians before embarking on new or increased exercise programs (including running).

 

Running can be especially helpful with sleep apnea.

 Pounding out a few miles in the great outdoors, while rhythmically breathing fresh, open air, has been lauded as therapeutic for those with sleep apnea. Actually, running or walking can be helpful.

 The trick is to choose an optimum time of day for running (or workouts), while energy and endurance may be as high as possible. For many runners with sleep apnea, that means lacing on sneakers early in the day.

Additional frequent advice for those with sleep apnea focuses on weight loss, healthy diet, good hydration, non-smoking, side sleeping, and regular exercise.

 

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 Image/s: Creative Commons Licensing, Wikipedia Commons photo

 

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Tuesday

The worst-run race I ever experienced ... and why

  But first, full disclosure. I’m not actually gonna tell you which race it was. Not worth the litigation exposure.

 Any runner who has done more than a few races can tell stories of the best and worst run events. Be they 5Ks, 10Ks, half marathons, full marathons, or ultras, each race has a story.

 

This is not that race.
This is not that race.

 

What lessons can be learned from the worst of all races?

 A few years ago, I splurged on a fancy themed destination half marathon, starting and finishing on an historic resort property. The website was flashy. The swag looked swell. The course photos were scenic. And a friend was an enthusiastic race ambassador. So I signed up.

 Oh, boy. Was I in for a surprise or what?

  1. The entry fees were higher than most major races. This might have been OK, if the race was aimed at benefiting some worthy charity. But nope. It was all for-profit.
  2. The race expo was miniature, despite big hype beforehand. Basically, the only exhibitors were the race company, the pacer organization, and a couple of referral/multi-level marketing (read: pyramid) sellers hawking scents and soaps and such. There wasn’t a running-related vendor in sight.
  3. The swag tees were flimsy and cheap. To make matters worse, several runners didn’t receive the sizes they ordered. And for those who did, the fit wasn’t as expected.
  4. The race map was generic with no race info. The race company had simply copied the resort’s publicity map. No race directions, course routes, or other relevant information was added.
  5. The location wasn’t all it was advertised to be. Who knew the pretty lakefront locale would be overcome by lake algae, with wave ripples sending sludge and foam along the shoreline running path?
  6. Parking was very limited. Runners who opted not to stay as guests at the resort property had to park along the edge of a busy, curvy county highway and hoof it to the race location. They also neglected to arrange for shuttling relay runners to the midpoint. (I didn’t do the relay, but I heard this was a real quagmire.)
  7. They had no PA system for the start (or finish). This led to some confusion, as mid-to-back-of-pack runners could not even hear the start. And it was a good thing runners knew the national anthem by heart, even if we couldn’t find the flag anywhere around.
  8. The course roads were open. Ever run a half marathon on the narrow or non-existent shoulder of a county highway? (Remember what I said about runners having to park out there too?) OK, some of the course traced a running path, but after the first mile or so, the course hit the roads. And so did the traffic.
  9. No split clocks on the course. Hey, they barely even had directional signs. And that’s only if you count chalk arrows on the ground at various turns. (And don’t get me started about the total lack of course marshals to direct runners and vehicular traffic.)
  10. What? Only two aid stops for a half marathon? And all they offered was water -- lukewarm water on a hot summer morning.
  11. The final stretch ran across loose gravel and the resort’s lawn. Tired runners trudged through bumpy terrain to reach the finish line. Smile for the cameras, folks! And don't step on those flower beds. Just leap over them.
  12. The finish line ran out of waters before half of the field finished. Who counted the registrants and then planned the purchase of finisher water bottles?
  13. The post-race breakfast ran out of food. The race promotional materials highlighted the fancy eggs Benedict and bacon breakfast. Photos displayed tables of colorful fresh fruit, elegant pastries, and assorted giant cookies. But anyone crossing the finish line after the first 100 runners or so had to settle for a paper cup of warm water and a granola bar.
  14. One bartender was expected to serve hundreds of runners at the after-party. Mimosas for everyone! Well, only those who got there first or stood in a line that wrapped around the whole crowd.
  15. The race organization became my permanent pen pal after the event. Despite many unsubscribe requests on my part, they continue to flood my email address with announcements for this event and others they hold in various destinations. I think I will pass.

 

What were the pluses?

 They had fabulous pacers (actually a different company) and really spiffy finisher medals. And my friend (the race ambassador) gave me a 10% discount code on the event.

 Was that enough?

 

Related Items:

·        Choosing running races: How do you pick which races to enter?

·        Race aid stations - What are they serving this time?

·        Race management: 10 tips for choosing race tees

·        Race volunteers are both valued and violated

·        Sports nutrition: What runner foods do you hate?

  

Image/s: National Parks Race - public domain photo

 

Feel free to follow Runderdog on Twitter, as well as Run Run Run in Wisconsin and Northern Illinois (Runderdog Runs the Midwest) on Facebook. Please visit my Amazon author page as well.

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