Once you learn how to run hills, you'll stress about hilly race courses again.
Executive Director Laura Moore shares amazing moments from this past season. 17
ISSUE 1 ruN tampa
RUNNING WALKING RACING TALKING
Uphill & Downhill Technique
Next issue: Gasparilla Race Weekend Recap
Girls on the Run Tampa Bay
RUN TAMPA MAGAZINE
Hope you enjoy the first issue of
Run Tampa Magazine.
After publishing the weekly online newsletter for many years, I decided it was time to step it up to a digital monthly magazine.
Look for even more comprehensive coverage of Tampa Bay area running in future issues.
If you have any suggestions for future issues, please let me know.
Run Tampa Calendar
bay area race
calendar. No fee
for races to be
portal on Race
Mar 2 Light Up the Night 5k, Winter Haven Register
Mar 3 5k SCLS Run for Honor 5k, Lakeland Register
Mar 3 Falcon 5k, St. Pete Register
Mar 3 RAD Run 5k/1mi, Thonotosassa Register
Mar 3 Spider Run 5k, Tampa Register
Mar 3 WOB Westchase 5k, Tampa Register
Mar 4 Long Play Trail Half/33 mile LP, Brooksville Register
Mar 4 Osteo Bi-Flex Copperhead 5K, Palm Harbor Register
Mar 4 Skyway 10k, Pinellas County Register
Mar 4 Take Stock in Kids 5k/10k Run, Lakewood Ranch Register
Mar 9 Firestone Grand Prix 5k Register
Mar 10 Carillon Classic, Lake Wales Register
Mar 10 Chasco Main Street Mile, New Port Richey Register
Mar 10 Founder’s Day 5k & 10k Race, Zephyrhills Register
Mar 10 Life in the Son 5k/10k Register
Mar 10 Orange Blossom Half/10k/5k,Haines City Register
Mar 10 P.O.T.S. Pi Day 5k, Seminole Register
Mar 10 Starkey Stomp Half/10k/5k, New Port Richey Register
Mar 10 Winter Haven Police Department 5k Regis ter
Mar 11 Shamrock Half Marathon & 5k, Ft. Desoto Register
Mar 16 Shamrock n’ 5k Run, Largo
Mar 17 Driscoll’s Strawberry Classic Race 5k/10k/15k Register
Mar 17 Florida Poly Pi Run 5k, Lakeland Register
Mar 17 Great Skunk Ape Trail Trot, New Port Richey Register
Mar 17 Inverness Beer Mile Register
Mar 17 River O' Green Gallop 2 mi FunRun/Walk, Tampa Register
Mar 17 Seminole Stampede 5k/1mi, Seminole Register
Mar 17 Shamrock Classic 10k/5k/1mi, Brandon Register
Mar 17 Special Olympics 5k, New Port Richey Register
Mar 17 Tampa Lucky Run 5k/1mi, Lutz
Mar 17 The Halo 5k, Tampa
Mar 18 First Watch Sarasota Half Marathon & Relay Register
Mar 18 St. Patrick’s Day 10k/5k/1mi, Dunedin Register
Mar 18 The Leprechaun’s Run 5k, Tampa Register
Mar 23 Heroes 5k/10k Memorial Run Register
Mar 23 Robinson Preserve 5k/10k, Sarasota Register
Mar 24 Beer Belly 5k, Bradenton Register
Mar 24 Footprints in the Sand 5k, Bradenton Bch Register
Mar 24 LECOM Run Through the Ranch 5k, Bradenton Register
Mar 24 Nun Run 5k/1mi, Villa MaDonna Register
Mar 24 Race for the Cupcake 5k, Pass-A-Grille Beach, St. Pete
Mar 24 Southeastern Guide Dog Wag n’ Run 5k, Sarasota Register
Mar 25 American Dream 5k, Tampa Register
Mar 25 Cadillac 5k at Caddy, Bradenton Register
Mar 25 Xterra Trout Creek 5k/15k Trail Run, Tampa Register
Mar 31 Croom Fools Run 50mi/50k/15mi, Brooksville Register
Mar 31 Hernando Bar 5k/10k, Springhill Register
Mar 31 Red Tent Initiative 5k, Lakeland Register
Apr 5 IOA Corporate 5k, Tampa Register
Apr 6 Manatee Law Enforcement Torch Run 5k Register
Apr 6 PARR for the Course 5k, Tampa Register
Apr 7 Dunedin Highland Trail 5k Register
Apr 7 Five Points of Life Kids Marathon & 5k, Brooksville Register
Apr 7 Healthy St. Pete – Fit City 5k Register
Goody Goody Sunday Group Run
Apr 14 Race for Fox in Your Favorite Sox 5k, Tampa Register
Apr 14 Rotary Runs the Beach 5k, Indian Rocks Beach Register
Apr 14 Run With the Flock 5k, St. Petersburg Register
Apr 14 SPC Titan Trot 5k, St. Pete Register
Apr 7 Hippity Hop Easter Trot 5k, Tampa Register
Apr 7 Mad Dash 5k, Dade City Register
Apr 7 NAMI 5k Run, Brooksville Register
Apr 7 River n Rapids Half/10k/5k, Thonotosassa Register
Apr 7 Run for the Turtles 5k, Sarasota Register
Apr 8 ★ Iron Girl Half & 5k, Clearwater, Run Tampa Group Event ★ Register
Apr 8 Caddy’s on the Beach 5k, Treasure Island Register
Apr 8 Dare to Go Bare 5k, Lutz
Apr 8 Lake Minneola Half & 5k Register
Apr 8 Tampa Pizza Run 5k Register
Apr 14 5K4Q, Gibsonton Register
Apr 14 Legoland Brick Dash 5k, Winter Haven Register
Apr 14 My Hope Chest 5k, Tampa
Apr 14 Pediatric Burn Survivor 5k, downtown Tampa Register
Apr 14 PreK 5k Readiness Run, St. Petersburg Register
Apr 14 Starkey Ranch Distance Classic 10k/5k, Odessa Register
Apr 14 The Florida Run @ Colt Creek State Park Register
Apr 15 Hunger Run 5k, Tampa Register
Apr 20 ★Roar Through Ybor Race for Sight 5k, Run Tampa Group Event ★ Register
Apr 21 Palm Harbor Spring Fling 5k Register
Apr 21 Robbie’s Run 5k, Hudson Register
Apr 21 Tampa International Airport 5k on the Runway Register
Apr 21 Withlacoochee Moon River Run Half/10k/5k, Brooksville Register
Apr 22 Run for the Arts 5k, Dunedin Register
Apr 28 Let’s Beat Ovarian Cancer 5k, Tampa Register
May 5 Bouchard Insurance 5k, Safety Harbor Register
May 5 Hog Hustle 5k, Dunedin Register
May 5 May Day 5k, St. Pete Register
May 6 Bare Dare 5k, Land O Lakes Register
May 6 Xterra the Claw 10m/5m Adventure Run, Alafia Register
Meet us at the fountain in the courtyard at Hyde park Village at 7 a.m. Refueling commences at 8 a.m., at Goody Goody Burgers, of course.
May 12 The Great Mother’s Day Race 5k, Sarasota Register
May 13 I Love Mother’s Day 5k, Palm Harbor Register
May 13 The Great Mother’s Day Race 5k, Tampa Register
May 19 ★Run for All Children 10k/5k, St. Pete, Run Tampa Group Event ★ Register
May 19 Busch Gardens Run for the Fund 5k, Tampa Register
May 19 Hippie Dash 8k/5k, Gulfport Register
May 26 Honor Our Heroes Memorial Run 5k, Safety Harbor Register
May 27 ★ Boston Run to Remember Half /5mi , Run Tampa Group Event ★ Register
Jun 2 Best Damn Leftover 5k, Safety Harbor Register
Jun 8 WFYRC Summer Series #1, Sand Key Park, Clearwater
Jun 8 RAP River Run 5k/10k, New Port Richey Register
Jun 16 Great Father’s Day Race 5k, Sarasota Register
Jun 17 ★ Richard’s Father’s Day Family Walk/Jog, Run Tampa Group Event ★ Register
Jun 17 I Love Father’s Day 5k, Palm Harbor Register
Jun 17 The Great Father’s Day Race 5k, Tampa Register
Jun 22 St. Pete Beach 5k Race #1 Register
Jun 22 WFYRC Summer Series #2, Sand Key Park, Clearwater
Jun 30 Moon Over Croom 21m/14m/7m Trail Run, Brooksville Register
Jul 3 Kiwanis Midnight Run 10k/5k, Dunedin
Jul 4 Independence Day Hot Dog 5k, Clearwater Register
Jul 4 Lutz Independence Day 5k
Jul 13 WFYRC Summer Series #3, Sand Key Park, Clearwater
Jul 20 St. Pete Beach 5k Race #2 Register
Jul 27 WFYRC Summer Series #4, Sand Key Park, Clearwater
Aug 17 St. Pete Beach 5k Race #3 Register
Run Tampa singlets are always available at The Running Center, 14427 N. Dale Mabry Hwy, in North Tampa, and at Feet First, 3401 W. Bay to Bay Blvd in South Tampa.
Sep 15 Great Gay 5k, St. Pete Beach Register
Sep 15 St. Jude Run to End Childhood Cancer, Tampa Register
Sep 22 PB & J 10k/5k, Clearwater Register
Sep 22 Tick Tock Ultra, Lakeland Register
Oct 13 Ronnie’s Run 10mi/5k, Ft. Desoto Beach Register
Oct 13 Whiskey Run Half/10k/5k Race Across the Bay Register
Oct 20 East Lake Fire Rescue 5k, Palm Harbor Register
Oct 27 Great West Chase 10k/5k, Tampa Register
Nov 2 ★ Richard’s Run for Life 5k, Ybor City, Run Tampa Group Event ★ Register
Nov 4 Buddy Run 5k, Tampa Register
Nov 10 ★ Myakka River Half/10k/5k, Sarasota , Run Tampa Group Event ★ Register
Nov 17 Sunshine City 5k, St. Pete Register
Nov 18 ★ St. Pete Run Fest Half Marathon, Run Tampa Group Event ★ Register
Nov 22 ★ Goody Goody Turkey Gobble 8k/5k/1mi, Run Tampa Group Event Register
Nov 22 Tampa Bay Times Turkey Trot 10k/5k, Clearwater
Nov 23 Waterset 5k, Apollo Beach Register
Dec 8 Hillsborough River Marathon/Half/Quarter Register
Dec 8 Miles for Moffitt
Dec 8 Santa ’s Reindeer 10k/5k Run, New Port Richey Register
Dec 9 ★ Holiday Halfathon & Relay, Madeira Beach, Run Tampa Group Event ★
Dec 15 Iron Sharpeners 5k, Al Lopez Park, Tampa Register
Dec 16 Hot Chocolate 15k/5k Run, Tampa Register
Dec 22 ★ Run Tampa Tinsel Run 5k/1mi, Al Lopez Park, Run Tampa Group Event ★
Dec 29 Manatee River 5 Mile & State Championship Register
1st Saturday: Trout Creek ($2 park fee) (map)
2nd Saturday: Upper Tampa Bay Trail (map) (asphalt with water kiosks & restrooms)
3rd Saturday: Safety Harbor (map) (sidewalk and asphalt)
4th Saturday: Upper Tampa Bay Trail (map)
5th Saturday, when there is one: Wild card. Check schedule below.
March 1, Thursday, 8:30 a.m. Lake Rogers Park Trail Run
March 3, Saturday, 7 a.m., Trout Creek Park
March 4, Sunday, 7 a.m., Goody Goody Bayshore Run; meet in courtyard at Hyde Park Village
March 8, Thursday, 8:30 a.m. Lake Rogers Park Trail Run
March 10, Saturday, 7 a.m., Upper Tampa Bay trail; meet in lot behind Citrus Park Cyclery
March 11, Sunday, 7 a.m., Goody Goody Bayshore Run; meet in courtyard at Hyde Park Village
March 15, Thursday, 8:30 a.m. Lake Rogers Park Trail Run
March 17, Saturday, 7 a.m., Safety Harbor; meet in lot behind Starbucks on Main
March 18, Sunday, 7 a.m., Goody Goody Bayshore Run; meet in courtyard at Hyde Park Village
March 22, Thursday, 8:30 a.m. Lake Rogers Park Trail Run
March 24, Saturday, 7 a.m., Upper Tampa Bay Trail; meet in lot behind Citrus Park Cyclery
March 25, Sunday, 7 a.m., Goody Goody Bayshore Run; meet in courtyard at Hyde Park Village
March 29, Thursday, 8:30 a.m. Lake Rogers Park Trail Run
March 31, Saturday, 7 a.m., 5th Saturday, check back for location
Sunday Group Runs, 7-8 a.m.
Sundays we always start at Hyde Park Village and run on Bayshore, then meetup back at the start before heading over to Goody Goody for breakfast and cafe con leche. Some people, wanting more miles, start early and circle back to join the group at 7 a.m.
Saturday Group Runs, 7-9 a.m.
Run Tampa Group Runs
Always confirm the location in the detailed schedule (blue) in case there is a change or we have a group race that day.
Distance: Any distance is possible at all locations, and there is no set distance for the runs. Everyone falls in together after the group photo, and pretty soon you have new friends who run your pace. You go as far as you want and turn around when you want. Some will do 3; others will do 18 or more. It's all good. No rules, just fun.
Tampa International Airport is shaking things up!
Same amazing experience, different runway!
Buckle up for a great new view of TPA as we benefit United Way Suncoast.
Run Tampa Group Runs are open to the public. No fee except when at a county park where there is a $2 park fee. If you decide to join the club, membership is $30 per year and includes a club shirt.
Refueling at Goody Goody
Upper Tampa Bay Trail
Girls on the Run Tampa Bay
Laura Moore, Girls on the Run Tampa executive director, shares an amazing moment from this past season.
This is our final runner to cross our Finish Line. Her name is Saniyah and she attends Sandy Lane Elementary. Saniyah has cerebral palsy - she is super smart and can read/write quite well, though she is non-verbal. She has shared a lot of insights with her team over the season by writing her thoughts down and having another girl read aloud for her. She and her teammates developed true friendships, ones that wouldn't have happened without the supportive and inclusive environment of GOTR.
She's also on a full scholarship. Without a scholarship, she would not have experienced this life changing program.
This was Saniyah's second attempt at completing the 5k. Last season, she fell pretty close to the start and couldn't continue. This season, she made it!! For 3.1 miles, she put one foot in front of the other and got herself across that line!!
Thank you for everything you do to support GOTR. You make these moments happen hundreds of times over.
- Debbie Voiles
Runners often dread running hills. It’s like a dirty word, but if you mastering uphill and downhill running technique will change all that. You’ll find yourself looking for hilly races.
You might be surprised that I mentioned downhill technique. Contrary to popular opinion, one is as important as the other. What comes up must come down, but it’s critical do it right.
You can gain on your competition on both the uphill and downhill with good technique; however, the downhill is where you can really tear past a great number of people.
In fact, here’s an idea. If any runners pass you on the uphill, count how many. Then, on the downhill, try to pass at least that many. Of course, ideally, you don’t want anyone to pass you going up, but once you’ve mastered good downhill technique, you will find that you can overtake many other runners every time you go over a hill.
If you lose time on the uphill, of course, you’ll lose much of what you have the potential to gain on the downhill. More important than speed, though, is preventing injury, a serious risk, particularly when running downhill, if you don’t use good technique or have not prepared properly in the weeks leading up to the event.
After mastering hill-running technique, you’ll never look at races with hilly courses the same way, and you’ll be much more likely to incorporate hill work into your training.
We have a bit of trouble doing that here in Florida because it’s flat as a pancake; however, we do have bridges, and since we often travel to races with lots of elevation change, we need to train on those bridges.
I scheduled group runs for Run Tampa once a month on the Clearwater Bridges, from June through October and will likely do that again this year.
There’s nothing like getting to see amazing sunrises, sunsets, dolphins and manatees from the top of a bridge; the other day, I watched a group of about 40 stingrays from one of those bridges.
Advantage of learning hill-running technique:
1. It’ll make you faster than all the people who are just trudging uphill exactly the way they run the flats.
2. Proper technique can prevent injury.
3. Hills won’t be intimidating.
4. Proper technique will save your legs for the rest of the race, allowing yu to finish stronger.
1. Shorten your steps. That way you’re taking smaller bites of the hill, making it possible to quicken your cadence, enabling you to maintain almost the same pace as on flat ground. It will absolutely make it feel less difficult.
2. Lean into the hill. You know to lean slightly forward from the ankles when you run. This is especially important when running downhill.
3. Let your arms move more. Running uphill – and downhill, for that matter – requires more balance. Trying to keep to exactly the same arm movement as on flat ground, is not your goal. You’ll actually perform better with a less controlled arm movement. In fact, you’ll do better with much more arm movement. This will help with balance.
Think about tight rope walkers. They carry long poles, poles that are longer than they are tall?
Think about a time when you walked on a balance beam. Did you have to wave your arms in the air to keep from falling off? Sure.
Well, in the same way, moving your arms more when you run uphill and downhill will keep you more balanced and allow for more speed.
Moving your arms more may seem like it would be a side that you're out of control, but doing so will allow you ro run with more control.
Your arms will need to move more from front to back, and you’ll benefit from letting them move farther out from your body as well. Let them flail a bit and pump harder, both forward and back.
This is important, because when you’re running on flat ground, if you’re running with good form, you’re only pulling your arms back, from the elbow, and letting them swing, gently forward, but not very far. (If you're not doing this, check out my podcast episodes on running form. Many people have never really thought about arm movement.)
On flat ground, you’re not pumping you shouldn't be pumping your arm arm forward, but rather letting it swing, comfortably forward; however, doing that on the uphill will be important. When you pump your arm forward, it’s as if you’re using it to pull you up the hill.
Another consideration is to remember that if you’re going to be running hills, warming up is even more critical than usual because hills put more stress on your whole body, especially your lower legs; a good warm-up will be extra helpful here.
A good percentage of people will walk at least part way up. With good technique and adequate training, you'll pass many by maintaining close to the pace you had going into the hill. Then with good downhill technique, you will pass many more.
Keep in mind the muscles you’ll use to run downhill are different, meaning hills will provide time for some of your muscles to rest, even if you don’t notice it at the time.
Downhill is the time to maximize the benefit of good technique and seize the opportunity to pass ten or twenty competitors. In a big race with a long bridge, you may even pass thirty people.
The secret is not to overdo it. You don’t want to ever run with reckless abandon or work the hills so hard that your legs are shredded for the rest of the race. Believe me, I have done that. But on the other hand, most people just go back to their regular pace on the downhill, a huge missed opportunity.
Most runners just think the downhill is easy, and as such, makes up for the difficulty of the uphill. That’s the wrong mindset, for two reasons:
One, why not take advantage of gravity?
Two, running downhill with poor technique may cause great discomfort and injury. At the least, you'll be hurting the next day, but you may end up with serious shin splints or worse.
How to run downhill:
1. As with the uphill, continue to let your arms flail a bit. This will provide additional balance, which will allow you to go faster and still maintain control. You won’t need to worry about pumping your arms as you do with running uphill. On the downhill, you’re just using them to maintain balance with your faster speed.
2. Lean forward, slightly, as you always do. The idea is to keep your body perpendicular to the road or close to it. You may feel an urge to lean back, but that will slow you down and lead to braking with your heels. You don't want to finish the race with a painful case of plantar fasciitis.
3. Hold your head high and look ahead just as you do when running on flat ground, but still make sure to keep your body over your center of gravity. Don’t let your feet get out in front of you.
4. Make gravity work for you. Increase your leg-turnover. In other words, run with a higher cadence.
5. Maintain control. Avoid pounding, and don’t let your lower legs do the work. Your goal is to be light on your feet, as you should be striving for all the time. Don’t let your shins and ankles and knees become shock absorbers or breaks. Form is more important here than at any other time. Use your core muscles and run as if the ground is hot. A great drill for this is to practice running downhill so lightly that you can’t hear your feet hit the ground. Visualize your legs moving in a circular pattern as if you were riding a bike. What you want to avoid is heel-striking (braking) and then letting your foot slap hard as your weight passes over it. Keep your feet under you, and use your core muscles.
Once you’ve mastered hill technique, you’ll be searching for races with hills because you’ll have an edge over other runners
Master uphill and downhill
running technique, and you'll
be looking for races with hills
from now on.
I snagged this photo on the way up to the Golden Gate Bridge, in 2014, when 42 Run Tampa members did the San Francisco Marathon/Half as that year's destination race.
How to Run Uphill and Downhill
Clearwater bridge group run.
Courtney Campbell Causeway group run.
Debbie Voiles, RRCA certified running coach, founder of Run Tampa.
Deb's podcasts: Mojo for Running, for experienced runners, and Beginner Runner Village for beginners, available on iTunes, Google Play, Spotify, and other podcast apps, or listen directly on her Mojo for Running website. Deb's online beginner coaching program is here.
St. Pete Beach Classic
UTBT Group Run
Congrats to Michael Broache,
finishing 5th place, overall,
at the St. Pete Beach Classic.
How to subscribe and listen to podcasts. (ios)
How to listen to podcasts via Google Play (android)
The Annual Founder's Day 5 &10 Kilometer Race will be onSaturday, March 10th, 2018. You will love running on the beautiful streets of Zephyrhills! Come out and Comerun with the Zephyrhills Cross County Team, as you take a little run around our great city! People of all ages and abilities are encouraged to participate. Regardless of your time or where you finish in this great event, being active in the community makes everyone who runs, sponsors or attends this event a WINNER.
RUNNING WALKING RACING TALKING
“If your dreams don’t
scare you, they’re not
– Muhammed Ali