Run Wichita Blog

Back of the Pack

by Jen Smith

By Jen Smith

Coming to a group run can be intimidating at first. Stepping out of your car, everyone is already chatting away, adjusting shoelaces and gear, knocking out a few dynamic stretches to warm up. But fear not — group runs are all about getting to know other runners in town.

And if you’re a slower runner? Don’t worry. There is always a Back of the Pack club to make sure no one is left behind. Some groups even outlaw the word “slow,” because what might be “slow” for one runner is my absolute sprinting-until-I’m-going-to-vomit pace.

At every Run Wichita group run, there will be a leader to make some announcements, discuss the route and water stops, and hand out maps, if necessary. Usually it is our certified coach, Angela Stateler, but other board members fill in when she can’t make it. That leader also keeps an eye out for new faces and tries to pair the newbie up with others who run at a similar pace. But don’t be afraid to speak up and ask who runs at your planned pace. It’s more fun to have someone to chat with on a run. Or someone to whine and complain with about the cold…or the heat…or the wind…

You don’t even have to run at a group run. I’m still slowly working my way back from some knee issues a year and a half ago, so sometimes I just show up to walk a few miles. Nor do you have to be up for whatever the posted mileage is. Don’t wanna run 10 miles on a Saturday morning? No problem — Angela usually gives suggestions on how and where to shorten a route. Or there’s always the option of doing an out-and-back along the route for whatever mileage you desire.

To find out when and where the group runs are, visit the Run Wichita — Community Group on Facebook or the Member Workouts page on RunSignUp.

And if you’re still worried about being slow, remember — you’re faster than everyone at home on the couch!

Photo by Terri Vanwey.

My first Annual 4-Mile Super Bowl Sunday Race

by Jen Smith

By David Abbott

As the calendar turns to February in the wake of the biggest storm of the season, Run Wichita is gearing up for the mid-winter race that will usher in the spring running schedule.

The 34th Annual 4-Mile Super Bowl Sunday Race takes place in the hours before Super Bowl LX, featuring an out-and-back course open to participants of all fitness levels, walkers and runners alike.

David Abbott

It can also serve as an excuse to lounge around in pajama pants later in the day and eat healthy snacks while the Seattle Seahawks take on the New England Patriots for the championship of American football and the coveted Lombardy Trophy.

According to Run Wichita lore, the race began in the late 1980s as the Frozen Nose Four-Mile, sponsored by Mountain High, a now-defunct outdoor sporting goods store near Rock Road and Central Avenue.

The increasingly popular run was halted in the early ’90s, though, when a foot of snow fell on that January day, leading to the cancelation of the event.

The store owners subsequently discontinued the race, leaving an opening in the race calendar. Run Wichita founding members Clark Ensz and Mark Chamberlain decided the race would be a good fit on Super Bowl Sunday, resurrecting it and keeping the 4-mile distance and the Linwood Park location.

This will be my first time participating in one of the iconic events on the Run Wichita calendar in the wake of my return to Wichita last summer. 

Since discovering running in 2012 at the age of 51, I’ve made it a point to join local running organizations to financially support them and get to know the people around me who share my strange obsession with the suffering and elation that is running.

Super Bowl run swag — socks!

For me, every race is an opportunity to further submerge myself in local running culture and participate in a thriving community of dedicated runners of all ages and backgrounds.

As an added bonus, the 4-Mile Super Bowl Race features 50th Anniversary Run Wichita socks, offering another opportunity to get more running-related clothing for those of us who don’t have enough SWAG already.

The 34th Annual 4-Mile Super Bowl Sunday Race takes place at 2 p.m. Sunday, Feb. 8, at Linwood Park, 1901 S. Kansas St. Packet pick-up and in-person registration begins at 12:30 p.m. in the Linwood gym. There will be several merchant booths set up to browse and an opportunity to meet and hang out with other runners before the start of the race. 

For information or to sign up for the 34th Annual 4-Mile Super Bowl Sunday Race, go to www.runwichita.org or click on the link here.

Why Runners Run

by natashadyer

Running is more than a sport. It’s a rhythm, a ritual, a release. Ask a dozen runners why they run, and you’ll get a dozen different answers—each deeply personal, yet universally resonant.

Here are a few universal reasons you may hear:

Mental Clarity

Many runners lace up their shoes not just to move their bodies, but to still their minds. The repetitive cadence of footfalls becomes a meditation. In the quiet of early morning or the hush of twilight, running offers a rare solitude—a space to think, to breathe, to reset.

Physical Strength

Running builds endurance, tones muscles, and strengthens the heart. But it also teaches resilience. Every mile conquered is a testament to persistence. Whether training for a marathon or jogging around the block, runners push past limits—proving that strength isn’t just measured in speed or distance, but in the will to keep going.

Community

Running connects people. From local 5Ks to global events like Global Running Day, the sport fosters camaraderie. Runners cheer each other on, share routes, swap stories, and celebrate milestones together. It’s a community built on shared sweat and mutual encouragement.

Purpose

Some run for causes—raising awareness, funds, or hope. Others run to mark personal victories: overcoming illness, grief, or self-doubt. Every runner has a story, and every run adds a new chapter.

Freedom

Running is accessible. No fancy gear required. No membership fees. Just you, your shoes, and the open road. It’s a celebration of movement, of being alive, of choosing your own pace and path.

The reasons we run are as varied as the terrain we cover. But at the core, runners run because it makes them feel more like themselves—stronger, freer, and more connected.

Why do YOU run? Focus on this answer the next time you are struggling with motivation or find yourself having a “bad” run.

Back to School Snacks: Time to Stock Up on Running Fuel!

by natashadyer

As the school year kicks off, stores are brimming with deals—not just on notebooks and backpacks, but also on snacks. For runners, this is the perfect time to refresh your fueling strategy and stock up on nutritious, energizing bites that support your training.

Why Back-to-School Season Is Prime for Runners

Back-to-school promotions often include bulk discounts on healthy snacks, lunchbox staples, and portable foods. Whether you’re training for a fall race or just getting back into a routine, this is your chance to grab high-quality fuel without breaking the bank.

Top Running Snacks to Grab During Back-to-School Sales

These snacks are often discounted at major retailers like Target, Walmart, Costco, and Whole Foods during August and early September:

Energy & Protein Boosters

  • Granola Bars (e.g., Nature Valley, KIND, RXBAR): Great for pre-run fuel or post-run recovery.
  • Peanut Butter Crackers: Portable and satisfying, though best for post-run due to higher fat content.
  • Trail Mix: Look for mixes with nuts, seeds, and dried fruit—skip the candy-heavy ones. You can also buy them in boxes of individual packages, perfect for carrying during your run.

Fresh & Portable Produce

  • Bananas: Easy to digest and rich in potassium—ideal before or after a run.
  • Mandarin Oranges: Hydrating and mess-free.
  • Apples with Nut Butter: A classic combo for sustained energy.

Hydration Helpers

  • Coconut Water: Natural electrolytes without added sugars.
  • Chocolate Milk: A proven recovery drink with the right carb-to-protein ratio.
  • Hydration drink packs: great option to carry and add to your water bottles.

Smart Shopping Tips

  • Use shopping apps or website flyers to find local deals on snacks and groceries.
  • Check warehouse clubs and dollar stores for bulk snack packs—perfect for stocking up.
  • Look for school lunchbox-friendly items that double as great running fuel (e.g., string cheese, mini jerky, protein waffles).

Pro Tip: Think Like a Student

Just like kids pack snacks for energy between classes, runners need fuel between miles. Treat your pantry like a locker—stock it with smart, satisfying options that keep you going.

Happy snacking!

Boost Your Summer Runs with Inspiration and Mantras

by natashadyer

Summer is upon us and the temperatures are already forecasted to be high and humid. This is also when many runners begin their training for fall races. The heat can be relentless, and the journey can feel long, but the right mindset can make all the difference. One powerful tool to keep you motivated and focused is the use of mantras and inspirational quotes. Here’s how you can incorporate them into your summer training routine.

The Power of Mantras

Mantras are short, powerful phrases that you repeat to yourself to stay focused and motivated. They can help you push through tough moments, maintain a positive mindset, and keep your goals in sight. Here are some tips on using mantras effectively:

  1. Choose Personal Mantras: Select phrases that resonate with you personally. It could be something as simple as “I am strong” or “Keep moving forward.”
  2. Repeat Regularly: Use your mantra during challenging parts of your run, such as uphill climbs or the final stretch. Repetition helps reinforce the message.
  3. Stay Positive: Ensure your mantra is positive and empowering. Avoid negative words or phrases that might undermine your confidence.

Inspiring Quotes to Keep You Going

Quotes from experienced runners and motivational figures can provide a boost of inspiration when you need it most. Here are some of my favorites:

  • “Run when you can, walk if you have to, crawl if you must; just never give up.” – Dean Karnazes
  • “The will to win means nothing without the will to prepare.” – Juma Ikangaa
  • “The miracle isn’t that I finished. The miracle is that I had the courage to start.” – John Bingham
  • “Put one foot in front of the other, and soon you’ll be crossing the finish line.” – Unknown

Integrating Mantras and Quotes into Your Training

  1. Daily Reminders: Write your favorite quotes and mantras on sticky notes and place them where you’ll see them often – on your mirror, fridge, or even your running shoes.
  2. Visualization: Before your run, take a moment to visualize yourself succeeding. Repeat your mantra and imagine yourself overcoming obstacles.
  3. During Runs: When you hit a tough spot during your run, repeat your mantra or recall a favorite quote. Let it drive you forward and remind you why you’re training.
  4. Post-Run Reflection: After your run, reflect on how your mantra or quote helped you. This reinforces its power and prepares you for the next challenge.

Conclusion

Training for fall races during the summer can be tough, but with the right mindset, you can turn the heat into an ally rather than an adversary. Mantras and inspirational quotes are powerful tools to keep you motivated, focused, and positive. Choose the ones that resonate with you, integrate them into your routine, and let them guide you through your training journey.

Remember, every step you take brings you closer to your goal. Keep moving forward, stay strong, and never give up. Happy running!

Morning Miles vs Sunset Strides: Which is best for summer?

by natashadyer

Summer is a beautiful time to run—longer days, vibrant scenery, and a sense of freedom in the air. But with rising temperatures, runners often face a key question: Should I run in the morning or the evening? Both times have their perks and challenges, and the best choice often depends on your goals, schedule, and how your body responds to heat.

Let’s break it down:

Morning runs: the early bird advantage

Pros:

  • Cooler temperatures: Early mornings (before 8 a.m.) are usually the coolest part of the day, making it easier to avoid heat exhaustion.
  • Boosted energy & mood: Running in the morning can kickstart your metabolism and release endorphins that keep you energized and positive all day.
  • Fewer distractions: There’s less traffic, fewer people, and fewer interruptions—perfect for focused training or peaceful solo runs.
  • Consistency: Morning runners often find it easier to stick to a routine before the day’s responsibilities pile up.

Cons:

  • Harder wake-up uall: If you’re not a morning person, getting out of bed early can be a struggle.
  • Stiff muscles: Your body may feel tighter and less limber right after waking up.
  • Limited time: You might be rushing to fit in a run before work or other obligations.

evening runs: sunset miles & stress relief

Pros:

  • Warmer muscles: Your body is more awake and flexible, which can reduce injury risk and improve performance.
  • Stress relief: Running after a long day can help you decompress and clear your mind.
  • More social opportunities: Evening runs are often when group runs or running clubs meet.
  • Flexible timing: You’re less likely to be rushed, allowing for longer or more relaxed runs.

Cons:

  • Higher temperatures: Evenings can still be hot, especially in areas with high humidity.
  • Crowded paths: Parks and trails may be busier after work hours.
  • Potential for skipping: Fatigue or unexpected plans can derail your evening run.

So, Which Should You Choose?

There’s no one-size-fits-all answer. Here are a few tips to help you decide:

  • Choose Mornings if you’re training for a race that starts early, want to beat the heat, or need a consistent routine.
  • Choose Evenings if you prefer a more relaxed pace, enjoy social runs, or want to unwind after work.

You can also mix it up! Try morning runs on weekdays and evening runs on weekends—or alternate based on the weather forecast.

Final Thoughts

Whether you’re chasing sunrises or sunsets, the most important thing is to listen to your body and stay safe. Hydrate well, wear breathable gear, and don’t be afraid to adjust your pace or schedule when the heat is intense.

What’s your favorite time to run in the summer—and why? Share your thoughts in the comments!

Celebrate Global Running Day: 8 Fun Ways to Join

by natashadyer

Mark your calendars for Global Running Day on Wednesday, June 4!

Every year, runners around the world lace up their shoes on the first Wednesday in June in a worldwide celebration of movement, motivation, and community. 

Global Running Day is more than just a large-scale group run; it’s a chance to remind ourselves why we run—to feel good, challenge ourselves, connect with others, and sometimes, simply enjoy the fresh air. If you’re wondering how to participate, here are some fun and meaningful ways to celebrate:

1. Go for a Run (Any Distance Counts!)

The simplest way to honor the day is to hit the pavement, trail, treadmill, or track. It doesn’t have to be long or fast—just moving your body in a way that feels good to you is what it’s all about.

2. Join a Local or Virtual Running Event

Check the social media pages for Run Wichita and other local running clubs, or running stores for events planned for Global Running Day. Many organizations also host virtual events, so you can join a global community from wherever you are.

3. Make It Social

Invite a friend, coworker, or family member to run with you—even if they’re new to it. Running together is a great way to build connections and share encouragement.

4. Try a New Route or Terrain

Break out of your routine by exploring a new trail, neighborhood, or park. Changing scenery can make your run feel fresh and exciting.

5. Share Your Run on Social Media

Snap a sweaty selfie or a scenic shot and share it with the hashtag #GlobalRunningDay. You might inspire someone else to join the movement!

6. Reflect on Your Running Journey

Take a moment to journal or post about why you run. Is it for health, peace of mind, competition, or fun? Reflecting on your “why” can deepen your appreciation for the sport.

7. Give Back

Donate to a running charity or volunteer at a local race or running club. You can also gift a pair of running shoes to someone in need through programs with Run Wichita or Girls on the Run Heart of Kansas.

8. Celebrate with a Runner’s Reward

Finish your run with your favorite treat or recovery activity—be it a smoothie, a long stretch, or a nap. You’ve earned it.

No matter how you choose to celebrate, Global Running Day is a great reminder that running is for everyone. Fast or slow, long or short—every step counts. So lace up, get out there, and celebrate the joy of running with millions across the globe.

Happy Global Running Day!

How to Start a Running Streak: Insight for Beginners

by natashadyer

Starting a running streak can be an exciting and rewarding challenge. Not only does it help improve your fitness and build discipline, but it also offers numerous benefits such as increased mental clarity, better mood, and a sense of accomplishment. Whether you’re looking to enhance your physical health, enjoy the thrill of saying you’re “streaking,” or simply build a consistent routine, here are some valuable insights from local runners who have successfully maintained their streaks.

Getting Comfortable with the Early Days

One runner shared, “I had to get comfortable with days 1-13… I had to restart often and give myself grace when I did. I got farther when I figured out my reasons why I wanted to streak. Plus I loved saying that I was streakin’ to shock non-runners.” The initial phase can be tough, but understanding your motivations and being kind to yourself when you need to restart can make a big difference.

Starting Slow and Building Up

Another runner advised, “Start slow to make sure your body can handle it. I started with 30 days, then went to 60 days, then 90 days, then 6 months. Then the following year, I set a goal for 1 year. My body seems to like streaking, and I find I get less injuries and get sick less.” Gradually increasing your streak duration helps your body adapt and reduces the risk of injuries.

Setting Goals and Boundaries

Setting clear goals and boundaries is crucial. One runner mentioned, “Set your goal and boundaries ahead of time. For me, my goal was to run at least 1 mile straight every day. After the 1 mile, I didn’t care if I ran or walked. When traveling, I used the time in Wichita as my ‘day’. I may have had a few runs in airports to keep my streak.” Having a minimum daily requirement and being flexible with how you achieve it can help maintain consistency.

Designing Your Streak to Fit Your Lifestyle

A runner who has been streaking for three years shared, “Design yours to work for you. I kept failing when I made it a run-only streak. When I changed to walk or run 1 mile every day, that walking helped me keep my streak going. Those days I had that were really long or my body needed rest; I was able to walk just my mile and feel good.” Tailoring your streak to include walking can make it more sustainable, especially on days when running feels too demanding.

Just Do It

Finally, one runner emphasized the importance of commitment: “It’s not for everyone, but if you decide to do it, just do it. Sometimes it’s easier to decide when you’re going to run, not if. Know your limitations and think about barriers like illness or travel.” Deciding to run every day, regardless of circumstances, can help you stay on track.

Tips for Starting Your Running Streak

1. Understand Your Motivation: Know why you want to start a streak. This will keep you motivated during tough days.

2. Start Slow: Begin with a manageable goal, like 30 days, and gradually increase it.

3. Set Clear Goals: Define what counts as a streak for you. It could be running or walking a certain distance every day.

4. Be Flexible: Allow yourself to walk if running feels too challenging on some days.

5. Plan Ahead: Consider potential barriers like travel or illness and have a plan to overcome them.

6. Commit: Decide that you will run every day and stick to it.

Starting a running streak is a personal journey, and what works for one person might not work for another. The key is to find a routine that fits your lifestyle and keeps you motivated. Happy streaking!

Transitioning to Outdoor Running: Tips & Tricks

by natashadyer

Spring is the perfect time to leave the treadmill behind and embrace the great outdoors. But switching from indoor running to unpredictable outdoor terrain requires adjustments to avoid injuries, improve performance, and maximize enjoyment. Here’s a comprehensive guide to making a smooth transition!  

Why Transition to Outdoor Running?

Running outside offers several benefits compared to the treadmill:  

  • Engages stabilizing muscles due to varied terrain  
  • Exposure to fresh air, sunlight, and natural scenery  
  • Helps improve agility, endurance, and mental toughness  
  • Makes workouts more exciting and less repetitive  

However, outdoor running comes with challenges like weather changes, uneven surfaces, and external distractions. Preparing properly can help ease the transition.  

Start Gradually 

If running outside is new to you or if it has been awhile, integrate outdoor runs slowly. Begin by replacing one treadmill session per week with an outdoor run, then gradually increase the frequency. This prevents muscle strain and helps your body adapt.  

Adjust Your Pace Expectations  

Running outdoors often feels harder than running on a treadmill due to wind resistance, elevation changes, and shifting terrain. Don’t worry if your pace is slower at first—focus on effort rather than numbers.  

Find the Right Routes

Select beginner-friendly paths like parks, sidewalks, or well-maintained trails. Steep hills and rugged terrain can be tough if you’re transitioning. Using apps like Strava, Garmin, and others can help locate good running areas.  

Wear the Right Gear

Outdoor conditions require different running gear:  

  • Shoes: Opt for sturdy, weather-appropriate footwear designed for pavement or trails.  
  • Clothing: Dress in layers for fluctuating spring temperatures. Moisture-wicking fabrics help regulate body temperature.  
  • Accessories: Consider sunglasses, a hat, and sunscreen to protect against UV rays.  

Prepare for Seasonal Allergies

Spring in Wichita brings beautiful blooms—but also high pollen counts, especially from trees like oak, maple, and elm. If allergies threaten to derail your outdoor runs, here’s how to manage them:   

  • Checking pollen levels before heading out  
  • Running during lower pollen times (early morning or after rain)  
  • Wearing sunglasses to shield your eyes  
  • Showering and changing clothes post-run to remove allergens  
  • Hydrating to help flush out allergens from your system  

Focus on Running Form  

Treadmills provide flat, controlled surfaces, but outdoor running demands better body mechanics. Keep these key form tips in mind:  

  • Maintain a midfoot strike to reduce joint impact  
  • Keep an upright posture to navigate uneven terrain  
  • Engage core muscles to improve stability  
  • Run with a relaxed stride to avoid tension and fatigue  

Hydration & Nutrition Adjustments  

Unlike treadmill runs, outdoor running doesn’t have a built-in water source. Carry a small water bottle or plan routes near drinking fountains. Also, eat light, energy-packed snacks before running to keep stamina up.  

Enjoy the Journey!

Running outdoors isn’t just about fitness—it’s an opportunity to connect with nature, explore new scenery, and experience fresh energy. With the right precautions, you can enjoy Wichita’s spring running season without sneezing through every mile!  

Scenic Running Paths in Wichita You Must Try

by natashadyer

Wichita, Kansas, is a city that offers a variety of scenic and enjoyable running routes for enthusiasts of all levels. Whether you’re a seasoned runner or just starting out, Wichita’s flat terrain and diverse trails provide the perfect backdrop for your fitness journey. Here are some of the best running routes in Wichita:

1. Arkansas River Path

The Arkansas River Path is a signature running spot in Wichita. This wide, paved multi-use path stretches for 10 miles along the banks of the Arkansas River, offering beautiful waterfront views and a serene running experience. It’s perfect for both long-distance runners and those looking for a leisurely jog, like the weekly Exploration Place Parkrun on Saturday mornings!

2. Sedgwick County Park

Sedgwick County Park is a favorite among local runners. The park features several trails that wind through lush greenery and open spaces. It’s an ideal location for a peaceful run away from the hustle and bustle of the city.

3. Riverside Neighborhood

Riverside is a charming neighborhood that sits at the intersection of the Little Arkansas River and the Arkansas River. The area combines scenic river views with well-maintained paths, making it a delightful place for a run. The neighborhood’s parks and paths are perfect for runners who enjoy a mix of urban and natural landscapes.

4. College Hill Neighborhood

College Hill is known for its historic homes and tree-lined streets. Running through this neighborhood offers a unique blend of architectural beauty and shaded paths. It’s a great route for those who appreciate a picturesque and tranquil environment.

5. Prairie Sunset Trail

The Prairie Sunset Trail is an extensive multi-use trail that spans several miles. It provides a more rural running experience, with open fields and scenic views. This trail is perfect for runners looking to escape the city and enjoy the natural beauty of Kansas.

6. Red Bud Trail

The Red Bud Trail is another excellent option for runners. This trail offers a mix of urban and suburban scenery, with well-maintained gravel and paved paths that are suitable for runners of all levels. It’s a great place to explore different parts of Wichita while getting your workout in.

7. Douglas Design District

For a one-of-a-kind running experience, check out the Douglas Design District. This area hosts more than 50 murals, providing an artistic backdrop for your run. It’s a unique way to combine fitness with a cultural tour of Wichita.

8. K-96 Path

This 8-mile bike path east of Wichita runs near the Airport along Route 96. Starting in Chisholm Creek Park, it heads southeast to Crestview Country Club and connects with the Wichita Bike Path. Though close to the highway, it’s mostly quiet and tree-lined, ideal for longer off-road runs. The northern end is the nicest, with well-signed markers.

Tips for Running in Wichita

  • Weather: Be prepared for Wichita’s weather, which can vary significantly. Winters can be harsh, and summer afternoons are often prone to thunderstorms.
  • Transportation: While most travelers choose to drive, Wichita offers other public transportation options, including a bike share program and a free downtown trolley.

Conclusion

Wichita is a fantastic city for runners, offering a variety of routes that cater to different preferences and fitness levels. Whether you prefer running along the river, through historic neighborhoods, or on extensive trails, Wichita has something for everyone. Lace up your running shoes and explore the beauty of this vibrant city!