Race 13.1 - The Extra Mile, April 2017 Edition      

Race News

New Race Opening: Registration for the third annual Blue Cross and Blue Shield of North Carolina Race 13.1 Durham, NC half marathon, 10k, and 5k is now open! This holiday-themed event on Saturday, Dec. 9 is a great target race to stay focused through the Thanksgiving holiday! Register with Early Bird pricing through Monday, April 24!

Upcoming Spring Races: Join us on Sunday, May 14 for Blue Cross NC Race 13.1 Greensboro! This race sold out last year, so don't wait too long to sign up. Your next chances to run with us will be on Saturday, May 20 at the inaugural Greenbrier Half Marathon 10k and 5k, a luxury destination race at the world-renowned Greenbrier Resort in White Sulphur Springs, WV, or you can race with us on Sunday, May 21 at the second annual Race 13.1 St. Louis, MO half marathon and 5k! To sign up for any of these events, visit!

Race 13.1 Season Pass: Experience great half marathons in great cities with a great community! The Race 13.1 Season Pass will pay for itself after just three half marathons, so the more you run, the more you save! Purchase the season pass, and you'll only pay $15 for any Race 13.1 event you'd like to run, no matter the distance or location! Click here to learn more!
Register for Your Next Race 13.1!

Greenbrier Half Marathon: Save through Monday!

The inaugural Greenbrier Half Marathon, 10k and 5k is just over a month away on May 20, 2017! This luxury destination race will be an incredible event with a scenic course run at the base of the Blue Ridge Mountains and a post-race champagne brunch to celebrate your run! Save on all three distances through Monday, April 24, before prices increase on April 25! Visit to register and get all the race details! While the Greenbrier Resort is sold out, click here to see a list of numerous hotel options close by! 

Add Some Bling to Your Spring!

What better way to celebrate your accomplishments than with a little bonus bling? We're offering a number of opportunities for you to add another medal to your collection! 

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Monthly Motivation

Tip of the Month 

We've all heard of the "golden rule" for life, but what about the most important rules for runners? To see the full article and learn the rest of the "golden rules," from, click here.

The 25 Golden Rules of Running:

1. The Specificity Rule

The rule states: The most effective training mimics the event for which you’re training.

This is the cardinal rule of training for any activity. If you want to run a 10K at seven-minute-per-mile pace, you need to do some running at that pace. “Runners are best served by running at goal pace and in the expected environment of that race,” says Ann Snyder, Ph.D., director of the human performance lab at the University of Wisconsin-Milwaukee.

The Exception: It’s impractical to wholly mimic a race—particularly longer distances—in training because it would require extended recovery. So, when doing race-specific training, keep the total distance covered shorter than the goal race, or run at your race pace in shorter segments with rest breaks (interval training).

2. The 10-Percent Rule

The rule states: Increase weekly training mileage by no more than 10 percent per week.

Joe Henderson, the first editor of Runner’s World, and Joan Ullyot, M.D., author of three women’s running books, first popularized the 10-percent prescription in the 1980s. “I noticed that runners who increased their training load too quickly were incurring injuries,” says Dr. Ullyot.

The Exception: If you’re starting at single-digit weekly mileage after a layoff, you can add more than 10 percent per week until you’re close to your normal training load.

3. The 2-Hour Rule

The rule states: Wait for about two hours after a meal before running.

“For most people, two hours is enough time for food to empty from the stomach, especially if it’s high in carbohydrate,” says Colorado sports dietitian and marathoner Cindy Dallow, Ph.D. “If you don’t wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting.

The Exception: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that’s high in protein and fat. You can also grab a small snack that’s low in fat and protein but high in quick carbs 15 to 60 minutes for a run. [CONTINUE READING]

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