2023’s Best Cities for Running

What are the top three benefits of running?

There are so many benefits of physical activity including running, which are 1) maintaining your activities of daily life; 2) improving your quality of life; and 3) helping with your mood.

What is your best piece of advice for beginner runners?

As with any physical activity, something is better than nothing so if you can run a quarter of a mile today, great!! Start with that and work from there. Small changes make a big difference!

Why is stretching important for runners? What is one of your favorite running stretches?

Stretching helps decrease risk of injury and improves range of motion. It helps with flexibility, which is an important part of one’s fitness. I am a big fan of child’s pose as it opens up my back and hips, which are problem areas for me.

With the weather heating up, what is one way for runners to stay cool this summer?

Make sure to hydrate, wear loose clothing, and try to run in the early morning or late evening when it is cooler outside.

What are the top three benefits of running? 

Running provides a multitude of benefits, including improvements to our cardiovascular system, our bone health (especially as we age!), and to our mental health.  

What is your best piece of advice for beginner runners? 

Those new to running (as well as more experienced runners) should remember that doing something is very often better than doing nothing. So, while you may have planned to run for a mile or two but are feeling too pressed for time or too tired to manage it that day, then you should still get out for whatever period of time you can manage. Even a quick walk around the block is better than nothing. And once you lace up your shoes, you may find just a bit more energy than you thought you had.

Which marathon should runners put on their bucket list? 

Sign up for marathon in a new environment. If you are used to training in a humid environment along a coast, try a marathon in a desert (just don’t forget to hydrate!). And if you are used to training in a small town, try a big city marathon. The excitement of being in a new place will make the miles go by quickly.

What are the three best places to condition for a race? 

The place that it is easiest for you to access is the best place to train. Going for a run from your home or your work may mean you are much more likely to get in your planned run than if you have to drive somewhere. Treadmills can also be really useful for training when the weather outside is inclement, or for hill training if you live in a flat place.

Why is stretching important for runners? What is one of your favorite running stretches? 

Stretching is important for everyone, including runners. For me, stretching the hip flexors with low and high lunge poses is key because of how much sitting I do during the work day.

What are the best surfaces to run on to avoid injury? 

Anything softer than concrete-even just running on a grassy median next to a sidewalk will help. Trail running is also great, but watch out for loose rocks and roots.

With the weather heating up, what is one way for runners to stay cool this summer? 

Avoid the sun as much as you can, whether that means early morning or evening runs, or finding the shadiest neighborhood.

What are the top three benefits of running?

I find running clears my mind, and I think of it as my way to meditate and find balance. I’m a morning runner and find it a great way to start the day. It is also a great way to socialize, and obviously has significant benefits for our physical health

What is your best piece of advice for beginner runners?

Invest in good running shoes and start with short distances.  Running, or any exercise, is an investment in your health and wellbeing. It should be enjoyable and not one more thing you feel you have to do. Try running with a group, try running on your own, try running with and without music and find out what you prefer. There really are no rules, just take it easy, take walk breaks, and find the joy.

Which marathon should runners put on their bucket list?

This is difficult as every marathon experience is unique and personal.  If you’re looking for a large high energy event, put one of the Rock n Roll marathons on your list, my first marathon was the San Diego Rock n Roll and it was amazing. If you’re looking for something smaller but with beautiful scenery consider the Big Sur Marathon for your bucket list. For me Boston is on my bucket list, I almost made it as I qualified for 2020, but as we know the pandemic had different ideas so I ran it virtually. I hope to qualify again one day and actually run it in the streets of Boston.

With the weather heating up, what is one way for runners to stay cool this summer?

Run early if you can, run routes where you have access to water not only for hydration but to soak run hats, or other clothing to keep you cool. Slow down and if you are lucky enough to find any shade run in it.

What are the top three benefits of running?

Running is an excellent activity to develop cardiorespiratory fitness. In order to improve fitness (measured best by VO2 consumption), one must place an increased demand on the cardiovascular and pulmonary system. Running is an activity which can be varied in intensity and cardiorespiratory demand, making it the perfect activity for individualizing the improvement of fitness. Running is also good for circulation and, my personal favorite benefit – stress relief!

What is your best piece of advice for beginner runners?

It’s not possible to limit my best advice to just one thing but I can narrow it down to three. First, invest in a good pair of running shoes which meet your personal foot and leg structure as well as your gait. Purchase your shoes in-person at a store where the employees are knowledgeable and can personalize your shoe choice. Second, don’t neglect strength training and mobility exercise as part of your training regimen. Finally, begin with a walk/run interval program as to not train “too hard too soon”.

Which marathon should runners put on their bucket list?

Many runners have great things to say about the Chicago Marathon. As a Mid-westerner, I am proud of our Great Lakes and the course in Chicago allows periodic, scenic views of Lake Michigan.

What are the three best places to condition for a race?

The best places to condition are those which closely mimic race conditions. If the course contains hills, train on hills. If the course contains gravel or sand, train on those terrains. In the exercise physiology world, we call this “specificity training” and mimicking conditions can help the body to adapt to and meet specific conditions prior to race day.

Why is stretching important for runners? What is one of your favorite running stretches?

My favorite stretching for running is a comprehensive dynamic warm-up consisting of short skips, straight leg walking raises, side lunges, banded squats, and walking lunges. Thankfully, there are many movements readily available on the internet which you can integrate into your dynamic warm up. The important thing is to take the time to do them and don’t ever rush the dynamic warm-up process, even if you’re shorter on time.

What are the best surfaces to run on to avoid injury?

The best surfaces are those which are fairly level and have good traction. Avoid hazards like holes or divots, obstructions (such as protruding roots or changes in surface levels), and slippery surfaces. 

With the weather heating up, what is one way for runners to stay cool this summer?

Runners should be willing to alter their pace and distance in high levels of heat and humidity. Plan runs during cooler hours (morning or evening) and hydrate appropriately. During longer runs or if runners experience higher levels of sweat loss, electrolytes should be consumed to help avoid dehydration. Wear one of the many types of technical apparel designed to be moisture-wicking which can move sweat to the outer surface of the clothing and allow it to dry more quickly.

What are the top three benefits of running? 

Running is very good for the body (heart) and mind (psychological); thus, I would list: 1) Improve cardiorespiratory fitness (cardio health) 2) Helps reduce waist circumference and body fat percentage and 3) Reduce stress and anxiety, enhance mood, and improved self-image. Improvements in cardiorespiratory fitness and reductions in waist circumference and body fat percentage significantly reduces the risk of developing common diseases affecting modern society such as type 2 diabetes, high blood pressure, certain types of cancer, and others. 

What is your best piece of advice for beginner runners? 

My piece of advice: 

1. Start slow and progress slow. Do not start off running 7 days per week for hours and hours or running too fast even if you few you can increase the pace. That can be detrimental to the body as it is not used to that. It may be better for the person to start alternating periods of walking with periods of running before progressing to continuous running. Feel and know your body. Remember, Forest Gump was a movie, and the body needs time to adapt to a new activity. This will help reduce the risk of injuries and the intensity of a potential delayed onset of muscle soreness (DOMS), body discomfort we can feel up to 48-72h post-exercise. 
2. Every person is different; therefore, the body mechanics will vary. Thus, run your way, don’t try to copy other people running style. If the person has the means, it is okay to consulting with a specialist to see if there is anything you could do to maybe improve your running technique and running efficient. 

Which marathon should runners put on their bucket list? 

I would say Boston Marathon for sure. It was established back in 1897 so it is the oldest. Lots of history. However, you need to run a Boston Qualifying time that is the negative side of it. The London Marathon is right behind. If you have the chance to run the London Marathon, you will be able to see most of the world’s best runners. 

What are the three best places to condition for a race? 

A person training for a race should train in various terrains to get conditioned and body more well-rounded prepared. For example, running on pavement allows the person to run faster with minimal chances for turning the ankle. Running on sand work on the leg/calf muscles and requires the person to lift their feet. Running in parks provides a lot of cushioning that alleviates on the joints, but the risk of injuries increases because of the irregular terrain. 

Why is stretching important for runners? What is one of your favorite running stretches? 

1. Because running requires a good level of joint mobility and stretching on a regular basis is an efficient way to increase flexibility. Flexibility is one of the physical fitness components. This component has to do with range of motion of the joints, which is determined by muscles, ligaments, and tendons. Stretching is also important for posture to make sure that the body is aligned and, therefore, avoiding possible discomforts/pain. 
2. I like (need) to stretch my calf. There are different ways you can do it, but I simply get close to a wall and try to “push” the wall with one of my legs back with knee straight and heel flat on the floor. As I bend my elbows and front knee and move my hips forward, I start feeling my calf stretch. I hold there for few seconds (20-30 seconds) and switch legs. 

What are the best surfaces to run on to avoid injury?

It depends on the type of injury we are talking about. For example, running on pavement is good because it is flat, so the person has minimal chance to twisting the ankle; however, it is hard on the joints because the pavement does not cushion the steps. Running on parks and forest on the other hand, provides a lot of cushioning but risk of injury increases because of the irregular terrain. 

With the weather heating up, what is one way for runners to stay cool this summer? 

With any type of physical activity/exercise, it is needless to talk about the importance of staying hydrated. As far as the weather heating up, runners may want to change the schedule and run early in the morning or beginning of the evening to avoid the peak sun. If that is not possible, runners should try to run in parks/forest where the trees will provide shade and the temperature is normally cooler. 

What are the top three benefits of running?

​The top three benefits of running include:

1. An improved cardiorespiratory fitness (CRF) and VO2max
2. Improved time in athletic events, such as running races
3. Inexpensive form of exercise that can generally be done year-round

What is your best piece of advice for beginner runners? 

The best piece of advice for beginner runners is to start off with a plan, goals, slower and​ smaller number of days, and gradually work toward your goals by increasing either duration, frequency of running, or intensity each week. 

A good pair of shoes is very important. Proper nutrition is key to running as well, along with hydration. Dynamic stretching before your run and static stretching after are key for injury prevention.

Which marathon should runners put on their bucket list? 

The Portland, Oregon, marathon was one of my favorites and should be added to the bucket list of runners. Boston, Massachusetts, is another, but you have to qualify to get into this race, which is based on age and gender unless you run for a charity.

What are the three best places to condition for a race? 

1. Hillier areas are ideal for training as you will be prepared for hilly races. 
2. Altitude training is also a different way to train if you live in an area where this applies.
3. Outside running is also a top place to condition as this way you are prepared for any condition that occurs on race day.

Why is stretching important for runners? What is one of your favorite running stretches? 

Stretching helps with injury prevention. One of my favorite running stretches is a lateral lunge. 

What are the best surfaces to run on to avoid injury? 

Trail running is a different surface to run on that will lessen the impact on the pavement for injury prevention. However, you have to be cautious of the roots and uneven surfaces.

With the weather heating up, what is one way for runners to stay cool this summer? 

Wearing appropriate, lightweight clothing that is wicking material is ideal for summer running. Hydration is key, along with running earlier in the day before it heats up.

What are the top three benefits of running?

There are so many benefits to running that each person is going to have a very different experience as they go. While running is no substitute for mental health professionals, there is no doubt that getting in a run can really bring a boost to your overall mood, which we could all use these days.

What is your best piece of advice for beginner runners?

The running community is great. Never hesitate to ask for advice from more experienced runners out there. We all have our own paces and distances, and they will not judge you but instead will help you meet whatever your goals with running may be.

Which marathon should runners put on their bucket list?

I have come to find out that the marathon distance needs to be something that fits you as a runner. Some people love the big atmosphere, while others prefer long solo miles in nature.  

Overall, for me, a can’t-miss (if you are okay with some hills) is the Hatfield Mccoy Marathon. This June race is a great combination of a great atmosphere, beautiful scenery on the run, a challenging course, and not overcrowded with people.

What are the three best places to condition for a race?

If you are training for a race over just running for health, it is key to vary your training no matter what type of race you are training for. You need to have a day when you pick your pace up, and this is best done on a local track.

From there, you need to be ready to handle the ups and downs of the race. Most people worry more about elevation gain, but the added stress to your quads running downhill will hit you even harder if you are not trained for it. So, finding some trails or roads with elevation change is also key race prep.

Lastly, you just need to find a place that you can put some miles in. Most of us have limited access to safe roads or trails to do this, so when you find a place that you can put mile after mile in without having to worry about others or traffic, that is gold.

Why is stretching important for runners? What is one of your favorite running stretches?

Stretching is important, but what is really important is making sure that you are doing the right type of stretching at the right time. Static stretching (think reaching down to touch your toes) before running does not help elongate muscle tissue and will not help prevent injury. In order to get the benefits of this type of stretching, the muscle must be properly warmed up.

Therefore, you need to start with a dynamic warm-up, getting the muscles moving, and static stretch afterward. We are all built differently, so if you are a tight person, do not expect that adding some stretching to your routine will make you hyper-flexible. What you should be looking for is to stretch at an intensity that you notice some decreased soreness in your muscles over time.

What are the best surfaces to run on to avoid injury?

There are no best surfaces to avoid injury. Every surface has its dangers, and you just need to be aware of where you are running and make sure you are doing what you need to in order to be safe.

If you are putting miles in on pavement, then you need to ensure you are wearing a shoe with a good cushion to protect your legs. If you are on trails, you need to add balance work into your routine and wear shoes with grip. Just be smart with your training and recovery, and you will reduce your risk of injury.

With the weather heating up, what is one way for runners to stay cool this summer?

What most people, in general, do not realize is that they are almost constantly dehydrated, so the first key in the battle against the heat is to ensure that you are properly hydrating with water and electrolytes.

With this, you need to realize some electrolyte drinks, such as Gatorade, are packed with carbohydrates to fuel training and, therefore, will add significant calories to your diet if you use them to hydrate throughout the day.

Stick to drinks like NUUN, which have very few calories but are packed with electrolytes your body can absorb, and just plain water. 

Also, realize that it takes time for your body to acclimate to the heat. You generally want to do a slow progression of time and intensity of training in the hotter temps to stay safe.

What are the top three benefits of running?

1. High cardiovascular fitness
2. Reduced risk of chronic health conditions (e.g., heart disease, type II diabetes, and even cancer)
3. Lifelong runners enjoy longer lifespans and lower risk of disability and functional impairments with increased age.

What is your best piece of advice for beginner runners?

Start slow, listen to your body, and wear the shoes that make you feel the most comfortable and aren’t forcing you to move in a way that feels weird. There is no beginning running program or pair of running shoes that is perfect for everyone. 

Most running programs found on the internet are more appropriate for people who are active already than those who are not active at all. For those starting “from the couch,” I recommend starting off by walking at least 20 minutes most days of the week for about 1–3 weeks. 

I recommend that all new runners also start with some strength training before actually starting their running program. Exercises like bodyweight squats, heel raises, and step-ups are ideal. 

After this prep work, start with 20-minute walk/run intervals about 2–3 times per week. Increase the time that you run, and decrease the time that you walk as it feels comfortable. Once you’re running 100% of the 20 minutes for all three runs in the week, you can start increasing your distance or your speed (increase one thing at a time). 

Increase your distance by no more than 10% per week in the beginning. Once you’re running comfortably three times per week for 30 minutes, you can start increasing your speed, distance, and number of runs per week according to what feels good. The bottom line is to listen to your body and not make all-of-a-sudden large changes.

Which marathon should runners put on their bucket list?

Running any marathon is a huge accomplishment. But for those lucky enough to choose which marathon, the Boston Marathon is the way to go. I’m from Boston, so I may be a bit biased, but despite my bias, many regard the Boston Marathon to be the pinnacle of marathons.

What are the three best places to condition for a race?

1. Your bed: Recovery happens during sleep.
2. Mix it up — run roads, trails, and tracks: Do most of your training on the surface or terrain you’ll be running on during the race.
3. In the gym: Strength training for runners is very important to make sure you have the muscle strength needed for the race (in addition to the muscle endurance you’ll get from running).

Why is stretching important for runners? What is one of your favorite running stretches?

Runners are notoriously inflexible. Stretching is important to make sure you can move through the ranges of motion you’ll need under different conditions. For many, stretching appropriately can prevent or treat common injuries such as piriformis syndrome and IT-band syndrome. 

For me personally, my two favorite stretches cured both of these injuries. These stretches are the figure-4 stretch and a side-lying IT-band stretch (lie on your side, perform a quad stretch with the top leg, then pull down on your top leg knee with the heel of your other leg).

What are the best surfaces to run on to avoid injury?

At the moment, there is no conclusive evidence that one surface is better than another at preventing injuries. However, surfaces like athletic tracks, grass, and dirt paths may be better than hard concrete or pavement.

With the weather heating up, what is one way for runners to stay cool this summer?

1. Drink at least half your body weight in ounces of water every day, depending on the weather conditions, how long you’re training, and how much you’re sweating.
2. Holding cold packs in your hands is a great way to cool down quickly and possibly stay cooler longer (a tip I learned from my coworker and physiologist, Dr. Zac Schlader).
3. Find some trails or wooded neighborhoods to stay out of the sun.