If you are a runner, March is the month when 5K, 10K and marathons really get started for the year. Here are four St. Patrick’s Day themed runs taking place in and around Sumner County.
Serious runners have already been getting in shape for these spring events since early January. It takes a minimum of 12 weeks training for those who plan to compete in a marathon and eight weeks for someone wishing to run in a 5K race. While every runner is different, there is a balance that must be achieved between healthy training and burnout, according to downholltodowntown.com.
Preparation for the running season blends running and cross-training. The key is to develop a personal program that can be done consistently, every day that develops strength and endurance. Just running alone does not provide the opportunity to reduce the chance of injury. Cross-training will help with that, and it should include activities like Pilates or yoga, swimming, cycling, and elliptical training.
Running training should begin with running three miles about three days a week initially. As leg muscles develop the number of days should be bumped up to four or five days per week. Slowly adding in the cross-training is essential. Runforgood.com offers a number of suggested running plans for beginners.
John Hopkins Medicine offers suggestions for what a runner’s diet should include. It should encompass fruits and vegetables, lean meats, healthy fats and healthy carbohydrates.
Shelby Eidel, a clinical dietitian at Johns Hopkins Medicine, “stresses that individuals may have different optimal balances, but in general, she says, people who include running or jogging as part of their fitness regimen should get 60% to 70% of their calories from carbohydrates, with lean protein and healthy fats each accounting for 15% to 20% of their remaining calories.” Although low carbohydrate diets are popular go-to’s for people wanting to lose weight, the article goes on to say, they’re not ideal for distance runners, who thrive on carbohydrates for endurance.
Running changes the body’s nutritional needs. Vitamin D is very important for bone health, as is calcium, iron and vitamin C. But, coffee, spicy food and high fiber foods shouldn’t have a place on a runner’s menu.
For those wishing to start competing in local running events, here are four happening in March in Sumner and Davidson Counties:
1Gallatin Shamrock Run – Sumner County
The 9th annual Gallatin Shamrock 5k and 10K Runs will take place in Historic Downtown Gallatin, Tennessee on Saturday, March 11, 2023. It will start at Gallatin City Hall and wind through downtown. This primarily flat course is great for runners and walkers of all ages and abilities.
Participants running the 10K course will run the route twice and have 90 minutes to complete the race. Participants in the 5K will be grouped by estimated completion time and have 60 minutes to finish. The 10k will start at 7:15 a.m. and the 5k will begin at 7:30 a.m. The race will end at 9:00 a.m.
Runners are encouraged to dress up in their most creative St. Patrick’s Day attire and to enjoy the festivities at the start and end of the race. Prizes will be awarded to top male and female finishers, and awards will be given for the best St. Patrick’s Day costume and the most team spirit.
Proceeds from the race go to the Gallatin Chamber Foundation. The Gallatin Chamber Foundation is the Gallatin Area Chamber of Commerce’s 501(c)3 component that exists to encourage, promote, and support innovative enhancement projects and creative initiatives within the City of Gallatin.
2Time to Paddy 5K, 10K and Lucky 13.1 – Sumner County
Triple Creek Park is the location of the Time to Paddy 5k, 10k and Half-Marathon Races on Saturday, March 18, 2023. The St. Patrick Day-themed run is great for the entire family. Grab family, friends or a group from work and join the run.
The fun includes great swag – including a designer tee shirt and custom medal — chip-timing, live results and awards, free photos, a “biggest team” contest, a kids’ dash, great post-race food, and plenty of fun! Grab your friends and register as a “team” for special pricing and a chance to win the “Biggest Paddy team” award! Create a team, or join an existing team during registration. Once 5 people have registered on that team, all team members will be refunded $5, once ten people register $10 will be refunded!
For those who can’t make the run, there is a virtual race option where running can take place anywhere, at any time, and still earn the fun swag!
The kid’s dash is a fun, untimed dash for our kiddos ages 10 and under. Registration includes a mini bib, youth-sized shirt, and kid’s dash pin. Any child wanting to run the kid’s dash, and doesn’t want the SWAG, they are welcome to run on race day for free.
Registration fees run between $40 and $60 with significant discounts available. Register here.
3Nashville St. Paddy’s Day Half Marathon – Davidson County
Benefiting Special Olympics Tennessee, runners are asked to get their green on and start training by chasing rainbows and leprechauns at the Nashville St. Paddy’s Half Marathon, 5K and Kids Dash Run/Walk. The event will take place on March 11, 2023, beginning at 8:30 a.m., the Kid’s Dash will take place at 8:15 a.m.
The event will begin at Wave Country on Two Rivers Parkway in Nashville. There are separate courses for the Marathon and 5K, each of which is shown online. All timing will be tracked by chip. Time limits apply for each race: One hour and 30 minutes for the 5K and three hours and 30 minutes for the half marathon.
Race fees begin at $40 for kids to run in the 5k to $100 for adults to run in the marathon. Significant discounts are being offered for a limited time. Sign up here.
4St. Patrick’s Day Music City Half Marathon – Davidson County
This the 17th year for the annual race that takes place at Shelby Park and Bottoms in the heart of Nashville on the banks of the Cumberland River. The March 18, 2023 event will include 5k and 10K options.
The Half Marathon has been selected as the 2023 Road Runners Club of America (RRCA) Tennessee State Half Marathon Championship. The Half Marathon will feature special RRCA State Championship awards for overall winners plus overall Masters, Grand Masters and Senior Grand Masters, in addition to Team Magic awards.
Start time will stagger depending on the race being run starting at 8:00 a.m. The cost of running is $69 to $109 the day of the race, however there are significant discounts being offered for advance registration. Sign up here.
