14 Local Road & Trail Races

admin Posted OnApril 1, 2016

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The Running Goddess 5K at Lasdon Park

The 2016 road race and trail season is upon us. Here we list 14 local road & trail races … carefully curated for road runners and weekend warriors. We also offer some tips on training from Karl Rusch, a orthopedic physical therapist at Northern Westchester Hospital and Michael Silverman, Director of Rehabilitation and Wellness at Northern Westchester Hospital.

Karl Rusch

Do you have any training advice for novice runners? Listen to your body. New runners are highly susceptible to injury. Too much, too soon can lead to injury so log your workouts and don’t over train. Start by running at “conversation pace”. The rule of thumb is to jog 3 to 4 times a week and increase your mileage no more than 10% a week.

How do you prevent early injury that can set back your plans? A great preventative measure is to get a running analysis from an orthopedic physical therapist. The analysis includes a musculoskeletal exam that helps identify your body’s weak or tight areas that can predispose you to faulty running mechanics. Functional testing reveals how you move and gives you an appreciation of your overall quality of movement. A 2-D video analysis of your running form can show you what you are doing right and wrong or reveal areas that may require minor adjustments to improve performance and prevent injury. If you are coming off an injury or other set back, an analysis can help develop a detailed rehab plan to get you back to running at the right pace.

Michael Silverman

And when you’re ready to ramp up? A 5K is a great for novice runners.If you’ve run a few 5Ks, consider a 10K. It forces you to have a consistent training schedule but it’s short enough so training won’t be too time consuming. It’s a good habit to study the course to plan your training runs. If the course is very hilly, practicing on hills or even the actual course can prepare you for the physical demands of a particular race.

What about warming up before running? A dynamic warm up such as butt kicks, high knees and jumping jacks before you run gets the blood flowing and muscles firing and can help avoid injury. After your run, it’s good to perform static stretching (the traditional stretch and hold method) to your hamstrings, calves, quadriceps and gluts. Intermittently incorporating foam rolling into your routines to work on your flexibility can help prevent injury as well.

And when everything starts to hurt? It’s important to be able to recognize the difference between the usual delayed onset of muscle soreness and persistent pain. Don’t “run through the pain.” If pain persists for more than 72 hours after a run make an appointment with a health care practitioner.

What about the monotony of it all? Add some variety to your routines. Used to jogging on a treadmill? Jog on a trail. Body completely exhausted? Take a day off. Rest and variety is key to any training regimen.

Any other advice for road runners? Nutrition and hydration is vital. Inadequate hydration will not only result in a poor race time but could lead to serious injury. Utilizing energy gels and water stations during races and long runs will help prevent this from occurring.

Practice your pre-race meal during your long training runs. It will help you get the right formula for the big day. Meet with a sports dietician to work on a fueling strategy and to make sure you don’t have any GI issues that can spoil your race or cause injury.

Karl Rusch has a board specialty certification in Orthopedics through the American Physical Therapy Association, designating him as an expert in the field of orthopedic physical therapy. Michael Silverman, PT, MBA, is the Director of Rehabilitation and Wellness at Northern Westchester Hospital at Chappaqua Crossing.

14 Local Road & Trail Races … carefully curated for road runners & weekend warriors

Bedford Hills Run for the Hills 5K: This grueling, steep and not always paved 5K-road race begins at the Bedford Hills Train Station and is a fundraiser for the Bedford Hills Neighborhood Association. See trail map and more details here or register here. Sat, 4/9: 8:30am. (48 Depot Plaza, Bedford Hills; www.bhna10507.com)

Leatherman’s Loop 10K – Cross River: The course is “well within the capabilities of almost anyone curiously self-motivated – whether or not you’re just a weekend warrior or a dyed-in-the-wool mountain maniac. It’s got a mind of its own, with a foot-boggling array of barriers strategically placed to impede forward progress of the swift and sure-footed.” Sun, 4/24: 9am. (Ward Pound Ridge Reservation, Rt. 121, Cross River; www.leathermansloop.org)

3rd Annual Stayin’ Alive 5K & Fun Run and Walk – Armonk: Starts at The Windmill Club and runs through Windmill’s woodsy community. Stayin’ Alive supports North Castle’s First Responders. In 2015, they granted over $36,000 for needed equipment to the Armonk, Banksville, North White Plains and Thornwood Fire Departments and the North Castle Police Department. There’s more online or email stayinalivecharity@gmail.com. Sat, 5/14: 8am for 5K & 8:10am for Fun Run/Walk. (The Windmill Club, 10 Maple Way, Armonk; www.stayinalive.org)

New Castle 5k & 10K Road Race & fun run: This challenging course takes you from Town Hall through some of the most scenic landscapes in Chappaqua. Runners get a police escort, water stations and a sag wagon for anyone who is off their game that day. There are awards in 8 age categories. Check in between 6:45 and 8am for an 8:10am start. Or pre-register with the New Castle Recreation Department. The Kids Fun Run starts at 8:15am. Sun, 5/15: 8:10am. (Town Hall, 200 S. Greeley Ave., Chappaqua; www.mynewcastle.org)

Katonah – The Running Goddess 5K: This race supports the Running Goddess Scholarship Fund for female high school grads interested in pursuing a math, science or technology education. The run takes you from Lasdon Park’s open fields over three park trails passing scenic features including the Arboretum Pathway, Lasdon Fountain, Lilac Path, Asian Archway, and Lake Path. Sun, 5/22: 8am. Kids 1 miler: 9am. (2648 Alawalk Rd., Rt. 35, Katonah; www.therunninggoddess.com)

Colon Cancer Challenge – Purchase: Walk or run to prevent colon cancer at this 13^th annual event in Purchase. This non-competitive walk, Remembrance & Prevention Walk begins at 10am and winds through the 100-acre grounds of Manhattanville College. The walk will 13rces_colon_cancercccf_runners
be followed by a 4M Mixed Terrain Fun Run and a Kids Fun Run for ages 12 & under. Register online or onsite on Sun, 5/22: 8:30-9:45am for the 10am events. (Manhattanville College, 2900 Purchase St., Purchase; www.coloncancerchallenge.org)

Crohn’s & Colitis Road Race & Festival: Run or walk to find a cure for digestive diseases. The Crohn’s & Colitis Take Steps walk and 5K run is the CCFA’s largest event of the year. This run/walk festival offers IBD friendly food, a bounce house, balloon artist, face painting and local entertainment. The festival at SUNY Purchase College starts at 4pm and the walk/run start is at 5pm. For more info call Andi Cosby at 646.238.9806 or email acsoby@ccfa.org. Sun, 5/22: 4pm. (SUNY Purchase, 735 Anderson Hill Rd., Purchase College; www.online.ccfa.org)

Lewisboro/South Salem Memorial Day Races & Fair: Four events starting with the 10K race at 8am that takes on challenging hills in South Salem. Start time for the 5K is 9:30am. Both races are USA Track and Field certified. The youth Mile Fun Run starts at 10:45am and Pee Wee 25 and 50-yard dashes for 2-8 year olds are at 11:05am. Register online or on race day at 7am. Mon, 5/30: 8am-11:05. The Memorial Day Fair (10am-3pm) features performing artists, music, children’s games a bake sale and food. (Lewisboro Library, 15 Main St., South Salem; www.southsalempc.org)

Rocky’s 5K & Rockwood 10K Ramble – Rockefeller State Park, Pleasantville: This beautiful and challenging 10K course on carriage trails through Rockefeller State Park Preserve begins at Rockwood Hall overlooking the Hudson River. All proceeds benefit the park’s trail maintenance. This race features an accurate, wheel-measured course with results posted immediately after the race. Sat, 6/4: 9am. (125 Phelps Way, Pleasantville; www.rockysraces.org)

Pound Ridge Independence Day 5K Road Race and Fireworks: Run over rolling hills and through the streets of Pound Ridge from the Pound Ridge Elementary School to Town Park where there will be music and refreshments at the end of the race. Register online or on race day beginning at 7:30am for a 9am start. Children’s races begin immediately after the 5K. There will be picnicking, music and fireworks at the park from 6-10 pm. Sat, 7/2: 9am. (Pound Ridge Elementary School, 7 Pound Ridge Rd., Pound Ridge; www.townofpoundridge.com)

KVIS 5K – Katonah: The Katonah Village Improvement Society’s 5K is staged to begin and end at the junction of Edgemont and The Parkway in the heart of Katonah Village. This event will also feature a 1 mile challenge for kids. Sat, 9/10: 8am. For more info email katonahvis@gmail.com or check online: www.katonahvis.com)

Mt. Kisco 5K & Kids Mad Dash: The 3^rd annual Kisco 5K starts and finishes at Kirby Plaza at the Mt. Kisco Train Station. The Kids Mad Dash begins after the 5K finishes. Prizes for top 3 female and male runners and age group winners. Sun, 9/18: 8:30am. (Kirby Plaza, Mt. Kisco; www.kiscorun.com)

Jamie’s Run for Love, – Armonk: This memorial run for Jamie Love who was a member of the Byram Hills cross country and track teams is part of the Armonk Chamber of Commerce’s Armonk Fall Festival. Events include: Petite Picassos 100 yd. dash for ages 2-8, the Monet Mile and Jamie’s 5K Run/Walk. Proceeds benefit children’s programs at the library. Sun, 9/20: check times. (Wampus Brook Park, 28 Maple Ave., Armonk; www.armonkchamber.orgorg)

The Sarah Bishop Bushwack 10K Trail Race 14 Local Road & Trail Races

Sarah Bishop Run 10K: This challenging 10K trail race in North Salem’s Mountain Lakes Park traverses 1,000 acres of scenic woodlands, streams and lakes and offers beautiful vistas. The course features 1,000 feet of total elevation gain taking runners over Bailey Mountain – Westchester’s highest point. There is also a 1.5-mile walk/run called Sarah’s Scramble for kids, hikers and walkers. This event benefits Northern Westchester Hospital’s School Health and Wellness Programs. Sun, 9/25: 9:00am, 8:30 for the scramble. (Mountain Lakes Park, 201 Hawley Rd., N. Salem; www.sarahbishop.org)

AHA Heart Walk with Support Connection: Dogs and strollers are welcome at this American Heart Association walk at Kensico Dam in Valhalla. Register onsite beginning at 9am. Sun, 10/2: 10am. (1 Bronx River Parkway, Valhalla; heartwalk.kintera.org)

Run the Farm – Muscoot Farm: Muscoot’s farm races offer a tough (but scenic) 5 mile course through the woods; a 1.1 mile race for kids (7-12), and a .6 mile run for kids under 6. Runners receive farm bucks to use at the Farmer’s Market. Races start at 8:30, 8:45 & 9:30am. Arrive 30 minutes before race start time. Sun, 10/25: 8:30-9:30am. (Rt. 100, Somers; www.muscootfarm.org)

Bedford Turkey Trot: Billed as “the hardest 5K in New York”, the Turkey Trot raises funds for Bedford Community Table/Pantry. The course begins on Court Road at the Bedford Village Elementary School. The halfway point is at the top of Indian Hill Road – not for the faint of heart – and finishes at Bedford Village Memorial Park. There is also a 2-mile walk. Pre-registration required. Sat, 11/28: 7am for sign-in. Walkers start at 8am, runners at 8:20 am. (Bedford Village Elementary School, Court St., Bedford; www.bedfordturkeytrot.org)