races

It's time to redefine what it means to have a girls' night out — with a run! Forget heading to the movies this Friday night and start training for a half or full marathon. More like a dance party, these races take place in fun locations, require tons of girl power, and are nothing short of bright costumes. Making fun the main priority, there's no doubt this type of competitive spirit will bring you closer to your gals while helping you stay fit too. Check out the 5K, half, and full marathon races we found throughout the country; the hardest part will be deciding if you'd rather be rewarded at the finish line with bling, bubbly, or both!

• ZOOMA Race Series: Consider the ZOOMA series your fit weekend getaway filled with “mocktail” parties, yoga sessions, and a 5K or half marathon run. Awaiting at the finish line will be wine, live music, massages, and tons of girl power!
• Cost: Prices vary by location, but expect the half marathon to be around $120 and 5K, $90.
• Prize: A ZOOMA swag bag and tons of free goodies like massages and wine.
• Training Groups? Yes, find them here.
• Locations: Annapolis, Chicago, Cape Cod, Florida, and Austin.
• Nike Women's Marathon: The largest women's marathon in the world, the Nike series takes place in both Washington DC and San Francisco. The event is filled with a sense of community, stylish gear, and raises awareness for the Leukemia & Lymphoma Society. You can choose to run the half marathon or full in San Francisco; the Washington DC race is a half marathon.
• Cost: Price hasn't been set, but the random draw for the San Francisco race opens June 3, 2013.
• Prize: Ready for this? Each finisher receives an exclusive necklace designed by Tiffany & Co!
• Training Groups? Yes, find them here.
• Locations: San Francisco and Washington DC.

More "mocktails" and marathons after the break!

If the Color Run hasn't already come to your city, it's probably in the works. This popular 5K is sort of like a crayon box exploding. As participants make their way through the course, they pass through six different color stations — blue, green, pink, purple, yellow, and orange — where volunteers throw colored powder onto runners. As you can probably already tell, this is a fun run that welcomes all ages and athletic ability; but just because it's fun doesn't mean there shouldn't be some prep involved. After running it for ourselves, here are some insider tips on how to prep and what to expect when doing a Color Run!

• You don't need to be a runner: The Color Run is a beginner's dream: it's not timed, families and children are welcome, and there's a designated walking lane. Serious runners, take note: unless you are part of the lead pack or especially good at dodging crowds, you probably won't be able to run for time. During our run, the sheer amount of participants coupled with the stop-and-go color stations and the small size of the running lane made it difficult to consistently run any faster than an 11-minute mile. If you've never run continuously prior to the event, this is a great pace for a beginner runner. If you'd like to try and run the entire course, get started on a Couch to 5K plan at least two months before the Color Run.
• The earlier, the better: With more than 10,000 entrants, it counts to be early when it comes to the Color Run. Because registration fees increase as the day of the event draws near, make sure to sign up early (registration starts around $45). The week of the Color Run, pick up your bib packet in advance; otherwise, expect to be waiting in a long line when you arrive the day of the run. For those who are hoping to set a new PR, show up a few hours before the start in order to position yourself in the lead pack. If not, you'll be stuck behind thousands of people you'll later have to maneuver around once you make it past the starting line. But really, this run is not about going fast — take your time and enjoy the experience!

Find out whether or not that color comes out and even more tips after the break!

You've been running regularly for some time and have completed a few 5K fun runs. But now it's time to step it up and take this distance seriously. Here are some tips to help you beat your personal record when running 3.1 miles.

During Training

• Add speedwork: If you want to run a faster 5K, then you have to practice running faster. Coach Andrew Kastor recommends adding 80-meter sprints into your training schedule, and here's his plan for running a faster 5K in four weeks. Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you're new to speedwork.
• Add short uphills: Hills require strength and endurance, so if you practice them during your training, then you'll develop speed and muscle power, and just as with plyometrics (jump exercises), hill sprints will increase flexibility in your muscles and tendons, which reduces your risk of injury. In your training, tackle shorter steep hills (about 6 to 10 percent incline). Sprint up for 10 seconds, and then walk downhill backward to avoid pressure on the knees. Repeat, eventually building up to eight 10-second sprints. It's a surefire way to stronger, faster legs.
• Incorporate strength-training moves that target your shins, calves, quads, glutes, and core: Running alone won't increase your speed. You need to strengthen the muscles that make you move so your actions will be more powerful and more efficient. Incorporate variations of squats, lunges, step-ups, calf raises, bent over rows, and these three booty moves from celebrity trainer David Kirsch.
• Become familiar with the route: Obtain a map of the 5K course, and if the route is open (like in a neighborhood or wooded trail), then practice running it to familiarize yourself with the hills, curves, and mile markers. Knowing the course in advance will give you confidence and an added advantage over runners who are tackling it for the first time.

Keep reading to find out what to do on race day to run a faster 5K.

Vowed to sign up for a race this year? Before you do, make sure you're picking the right one. Here are four things to do before committing to a race.

Poll your friends: Talk to your race-loving friends to see which courses they recommend, especially if you've never raced before. Your friends are a good place to start since they know what you like, can offer you their personal feedback based on their own experiences, and will be able to offer suggestions of races that gel with your personality and skill level.

Do your research: Every course is different, so it helps to get as much info on the what those miles actually look and feel like before you commit. Check out race review sites like My Favorite Marathon, Yelp entries, or the Runner's World Race Finder for reviews and runner feedback on anything from the pre- and postrace logistics to the sights you'll see while you run.

Give yourself time: You may have the enthusiasm, but if you're not used to long runs, you shouldn't pick a race that's too close on the calendar — you won't have enough time to properly train. A four-month training schedule is a good place start if you want to do a full marathon, so keep this time line in mind before you sign up.

Be prepared: Once you've picked a race and successfully registered, don't delay! It's time to start strong and stick to a training schedule. Your success on race day depends on how seriously you take your training, so don't procrastinate. For a one-stop resource on how and when to train, check out our race-training guide here.

We are excited to share one of our fave stories from espnW here on FitSugar!

By Becky O'Neill

Sage Steele, SportsCenter anchor, is preparing to run the Disney Princess Half Marathon at Walt Disney World on Feb. 26 and is hoping to fall in love with running in the process. Follow Sage’s journey on espnW.com.

With less than two days until Steele's first half marathon, elite distance runner Kara Goucher shares a few surprising secrets to combat "taper madness."

Lashinda Demus Clears Every Hurdle

The athlete: Kara Goucher

Running résumé: At her first Olympic appearance in Beijing in 2008, elite distance runner Kara Goucher competed in the 5,000-meter and 10,000-meter events for Team USA, taking ninth and 10th place, respectively. That same year, Goucher's record-breaking debut marathon earned her third place in the New York City race and the first spot on the podium for an American woman in more than a decade. After a year off from competition to celebrate the birth of her son (she ran up to and including the day he was born), Goucher is back in fighting shape and headed to London. There, she'll get a second shot at bronze, silver, glory, and gold.

Read Kara's advice after the break.

We are excited to share one of our fave stories from espnW here on FitSugar!

By Dimity McDowell and Sarah Bowen Shea

Sage Steele, SportsCenter anchor, is preparing to run the Disney Princess Half Marathon at Walt Disney World on Feb. 26 and hoping to fall in love with running in the process. Follow Sage’s journey on espnW.com.

Women's races offer a decidedly different vibe than their coed cousins': more camaraderie, a sole sister atmosphere that welcomes all runners and walkers, and lots more running skirts. Here are five of the top women's races and series in the country. Sign up then train like Sage.

Disney Tinker Bell and Princess half marathons
Sage picked a winner. Let your inner child run free through the Magic Kingdom at these festival race weekends. Tinker Bell is in Disneyland, while Princess is in Disney World, but both allow thousands of runners to mix and mingle with Disney characters on courses that wind through each park. Racers put almost as much effort into costumes — Snow White, Belle, or Minnie, anyone? — as training. Bonus: your kids will be especially psyched to cheer you on.

Sage Steele gets some training advice from Disney runMom Lori Lovell

Nike Women's Marathon
Yeah, it's tough to snag an entry, but if you can, this race is so worth it. (Psst: Go through Team in Training.) This 26.2-mile race, and its half-marathon companion, traverses San Francisco with sweeping vistas of the Golden Gate Bridge and Pacific Ocean to take your mind off the killer hills in the first 10 miles of the race. Tuxedo-clad firefighters bestow each finisher with a Tiffany & Co. pendant.

Run fast by fueling up smart

Three more great races after the break.

Being a beginner cyclist didn't stop FitSugar reader bjeanne18 from participating in a 15k bike race! She shares what it was like to shop for a bike and prep for her big race day in our FitSugar Community.

The 15K bike race was part of the Corporate Challenge. I signed up for the bike race and a 5K run and they are the first races I've ever competed in as long as you aren't counting elementary school where I was downright legit at the water balloon relay. Word.

I probably got into biking around January when the BF and I decided to look into getting bikes. We went to our local Richardson Bike Mart and told the salesman we were total newbs and looking for beginner bikes. He nods his head as if he understands us and says, "Ah yes, so the sub-$1000 range." Sub-$1,000?! Um, wow. I really was under the impression a $300 bike was a lot of money. I mean, I still have to be able to afford shoes.

So I get completely schooled/versed on bikes and read a lot of stuff online but I still can't part with the money for a nice road bike — I ended up going with a hybrid Men's DiamondBack but I absolutely love it. It cost me a little less than $300 from Sports Authority and came with a free tune-up in the first year. I like that my seat is more cushion-y than actual road bikes and that my handles bend back slightly so I can sit up straight when I'm riding. It's a lot more comfortable. 

Read on to learn more about bjeanne18's bike race prep.