This post is by Joanne Godfrey, a 60-year-old Portland, Oregon, runner who has switched from running half marathons to 5Ks due to loss of cartilage in her knees. These are some racing and training epiphanies she recently shared with a friend who is doing the Portland Half Marathon. (Use code AMR20 for $20 off registration.)

  • Your race, your pace. It took me many years to let go of my finish time.
  • The actual race is “easy.” It’s the training that is hard. Race day is just one long run—training week after week (after week!) is challenging.
  • It’s okay to walk every so often. In fact, it is better on your body and can conserve energy to take a few minutes walk-break—just as long as you’re moving forward.
  • Sip the endorphins. I am so pumped up to run, I sometimes go out too fast and poop out later. Start slowly and build up to your pace. When you see the finish line in the near distance, gobble up those endorphins!

    Joanne crushing it on the course

  • Talk to people, cheer others on, let them cheer you. Even if you are listening to music, smiles, high-5s, thumbs up, and woohoos all mean something!
  • Run through the aches. You’ll find new muscles, new aches—they are different than pains. Aches come and go; pain sticks with you.
  • Take rest days seriously. Eat when you feel it—you will get hungrier as you train. If you need an extra rest day, take it—you’ll get back into the training schedule the next day.
  • Listen to your body. Get sleep, including short naps. Warm baths/showers are good; cold soaks after a longer run are nice, too.
  • Race yummy. Sometimes spectators hand out licorice or gummy bears along the course—grab some if you want. And I’ll pick up some GU for you—it’s easy fuel to have on hand.
  • Dress in layers. Wear what you have already run in. Chafing sucks!
  • Enjoy yourself. The race will go by fast, views are lovely. You’ll remember each mile. Soak in the cheers, the accomplishment of each mile.

    Earned every bit of that medal

  • You be you out there on the pavement.
  • Celebrate. When they hand you your medal, it’s the most amazing feeling—many nights after a race, I’ve slept with my medal on!