The 119th running of the prestigious Boston Marathon ended recently, and needless to say the field was full of very fast runners. A good friend of mine finished in 2:59:50, though if I put his amazing time in perspective, the winner of the men’s race, Lelisa Desisa of Ethiopia, broke the tape in 2:09:17. This is fifty minutes quicker.

Two days before the marathon, thousands of runners also participated in the Boston Athletic Association (BAA) 5K race. Ben True finished the men’s race first with a jaw dropping time of 13:22; Molly Huddle finished the women’s race first with a time of 14:50. Huddle and True are both sponsored by Saucony.

As it turns out, another buddy of mine, who previously worked for Big Peach Running Company and is now employed by Saucony, also competed in the BAA 5K. He finished the 3.1 mile course in 14:51. To put his accomplishment into perspective, he finished in 15th place overall in a crowd of 8,892 runners. Wow is an understatement.

In contrast to these athletes, I recently completed a half marathon in 1:32:09 (which translates to a 7:02 mile pace). Though I’m happy with this finish time as it was a humid morning in Georgia, I believe it serves as an effective framework for pointing out how the word “fast” has great variation from runner to runner. Numerous people come into the store (Big Peach) for shoes and remark on how they are not fast or are not a runner.

Frankly, I’m asking myself more and more these days what fast truly means. I would say that my buddy who finished the BAA 5K in 14:51 is fast, along with my friend who completed the marathon below three hours; these guys might say that Ben True and Molly Huddle are wicked fast; we would all agree in unison that Usain Bolt is fast, perhaps the fastest man alive. Would Bolt nominate someone, or would he simply own that statement outright? I believe he can own it – for now at least. Is Bolt’s successor coming one day?

Fast should also be considered in the context of distance. Consider Usain Bolt again. As a sprinter in track races, he’s very hard to beat. How would he fare in a half marathon though, or a full marathon? Men like Meb Keflezighi, Lelisa Desisa, or Robert Kiprono Cheruiyot may have him beat on the 26.2 mile course.

Consider these words from John Bingham: “If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.” Bingham summarizes the simple art of running so well: “You just run.”

Though I’m unlikely to ever beat Ben True, Molly Huddle, or my Boston buddies, I can continue to improve my own speed. Every runner can become faster, and the way to do this comes down to one word – practice. And more practice. Think mile repeats; tempo runs; fartlek workouts; 400 repeats; 800 repeats and more. Fast begets faster. Incorporate speed work every seven to ten days to improve form, foot turnover, and that trusty finishing kick for upcoming races.

Though most runs are usually (or should be) done at an easy pace, there’s nothing like the thrill of a race. A crowded field of other runners stir up the energy level to heighten the moment the horn or starting pistol is sounded. I suppose that in this moment of the ringing sound and pistol smoke filling the air, the immortal words of legendary stock car driver Ricky Bobby capture the feeling of every runner stepping forward in anticipation: “I wanna go fast!” Go fast then.

by Austin Bonds (RunLore.weebly.com)

A week ago I was helping a man find some running shoes and noticed an older gentlemen slide into my peripheral vision. Since my head is usually turned downward as I tie laces countless times throughout the day, I glanced at his sneaks and observed that he had an older pair of shoes that were red and black with that iconic Swoosh. Though I don’t recall the model, he proceeded to tell me that his closet is full of Michael Jordan shoes. Speaking of which, The Cardboard Connection, like other websites devoted to number 23, has put together a visual history of Air Jordan shoes.

After leaving the store, I started thinking about that man’s shoes more and my mind wandered back into the days of middle school. As a burgeoning adolescent, the perception of being thought of as “cool” by my peers was constantly on my mind. We all wish to be liked and we all wish to be validated by our outward appearance. I can’t remember the shoes I wore at this time, but I do remember that the popular guys in my classes wore Air Jordan shoes, along with other emerging basketball stars at the time (e.g. Anfernee “Penny” Hardaway).

I remember pestering my mother to buy me some new shoes, shoes like my “friends” had, but like any wise mother she thought the cost was outrageously exorbitant; however, I persisted, and I even managed to earn some money by completing chores inside and outside the house. I didn’t purchase a pair of Air Jordan shoes, but I did acquire the Nike Air D.T. 4 Max worn by the talented Deion Sanders (who played professional football and baseball).

I wore Deion’s shoes to school proudly, but I still managed to receive some biting criticism from my “friends” who thought my new shoes were weird and inferior to their respective kicks. Thank God that middle school and high school are now over and comparisons like this about shoes are lost to the sands of time. And yet here I am again, surrounded by shoes anew as I work for a specialty running store. Thankfully, comparing my running shoes to others is now completely irrelevant; this is due to the fact that staying healthy and free of injury supersedes looking fashionable.

When I help people find new running shoes, I like to offer up this phrase as a guiding philosophy: “Form follows function.” In other words, how the shoe looks should always be secondary to how it feels. Unlike shoes worn by Michael Jordan or LeBron James or Stephen Curry, running shoes are usually not bought to garner comments of praise, though the designs continue to get better and more colorful. They are purchased to be beaten down on the roads and trashed on the trails. And then the process repeats again and again. Form follows function.

I don’t know of anyone who hasn’t wanted to fly like Michael at one point or another. You start to wonder if he has jet packs in those shoes of his. Spike Lee even asked the question. But as Jordan has pointed out in a very pointed ad, it was never the shoes. His success was based on many, many hours of practice. So it is with running. Practice builds strength, speed, and endurance. Practice improves form and lowers the risk of injury.

I suppose that a picture from a race is the closest that runners feel to flying. This snapshot is a reminder of a good moment in time. I’ve seen many race pictures of myself, both good and bad. The ones I like, as you may gather, are the ones with both feet off of the ground. I’m not barreling towards a rim like Michael to dunk a basketball, but I too am defying gravity for a fraction of a second as I feel fast and free.

I’ve come to the realization that running safety can be easily neglected in the middle of a great run. The weather feels fantastic, the feet are moving swiftly across the sidewalk, and the beat of a favorite song is pulsing through the ears. We run and we return home – it should be as simple as that. Sadly, this is not always the case.

As a resident of Georgia, I recently read about Tina Waddell, a runner who was brutally beaten on the Silver Comet Trail (which runs from Georgia to Alabama). As of this writing, the suspect has not been located; no motive is known either. This is sickening and saddening to me as a runner and as a human being. Being married to someone who sporadically runs, this post is for my wife and for all female runners and walkers.

The solution to avoid being attacked, or so it would seem, is to not run alone. Unfortunately, finding a running partner each time you step out the door is unlikely – and probably unrealistic for most. In fact, many runners prefer to exercise alone. The decision to go solo, be it made out of of necessity or choice, should not be hindered by fear though; it should instead be bolstered by a sense of awareness.

In light of today’s society where people simply feel less safe than days of yesteryear, along with the fact that summer will be ending in a matter of months and shorter daylight hours will be upon us, I’d like for this post to serve as both a reminder and an encouragement for running safety. Here are a few helpful thoughts to keep in mind when you prepare for the day’s run.

1. Avoid running alone when possible. Take your dog for extra company – provided he or she is large enough to protect you. Call a friend and see if she can join you. If you do run alone, make eye contact with everyone you pass.

2. Seek out group runs. Visit your local specialty running store and find out if they host a weekly group run; if not, ask them to consider starting one. Many cities have running organizations or clubs (e.g. the Atlanta Track Club) that you can join for an annual fee, though some are no charge. Group runs give strength to the truth that there’s safety in numbers.

3. Mix up the music with some meditation. Music is a great way to power through hard workouts or long runs, but avoid letting it become a distraction for what’s going on around you. Keep one earbud in if needed. Be open to leaving the music at home from time to time as well. As an alternative to tunes, listen to how your body is feeling that day and enjoy the scenery. Use this time to gather your thoughts and mentally prepare for the day.

4. Revise your routes. As creatures of habit, we like the familiar, and this is no less true for running. For the sake of running safety though, familiarity should be periodically discarded. In other words, keep changing your runs. Run a familiar route in reverse; go to a local park or school track (where others are present too); run on different days of the week. This approach will lower the likelihood of your paths being picked up by a less than honorable person who might do you harm.

5. Use your phone for more than status updates. Social media based apps are a great way to share the days accomplishment from a particular run (e.g. a new personal record for distance or time). Though this is a fun activity, be sure to check the app settings and the phone settings that can potentially display the exact location of your run for the world to see. Speaking of location, a recent Runner’s World article lists four apps that highlight safety by sending notifications to contacts of your choosing after periods of inactivity.

Needless to say these are but a handful of the many running safety tips I could share. Many, many more exist. In summary, I suppose that the best defense is a good offense. Run smart. Use your eyes to take in the surroundings. Turn the volume down. Let someone know where you are going and how long you plan to be gone. Run in different spots. Run with your phone or with some pepper spray (you local run shop may carry this) – or both. Run with others. Download a running safety app.

Though I’ve written this post with female runners in mind, I believe that men should heed the importance of running safety too. Though they are less likely to be followed and attacked while out for a run, men can be equally vulnerable too. Hard runs and long runs lower the physical strength and tire out the mind for all runners – men and women alike. Stay sharp and stay aware. Here’s to returning home safe and sound.

What are some of the ways you stay safe during a run? What tips would you add to this list?