Former drug addicts find new fixation on triathlons

(CNN) — When rehab and Alcoholics Anonymous meetings didn't work for Eddie Freas, he sought another way to kick his 20-year drug and alcohol addiction.

Eddie Freas fights drug addiction by putting all his energy into training for triathlons.

He swam 2.4 miles. He biked 112 miles. He ran 26.2 miles. The Pennsville, New Jersey, resident found relief in triathlons.

 "I feel better when I'm working out," said Freas, 33. "It does wonders for the mind. The reason I started running — it was a switch that went off in my head. I started feeling positive and feeling great about myself."

Freas spent his youth in pursuit of drugs. At the age of 13, he snuck bottles of Amaretto and rum from his mother's liquor cabinet. He also developed a taste for marijuana and cocaine. By his senior year of high school, Freas was kicked off the wrestling and football teams after failing a drug test.

Then in 2007, after a three-day binge, "I came home and was crying," Freas said. "I was so depressed. I turned on the TV." The set was tuned to ESPN, which was airing a story about a former drug addict who competed in triathlons.

The program's subject was Todd Crandell, who had lost a college hockey scholarship because of a drug addiction. After 13 years of using drugs, Crandell started competing in Ironman races and championed finding positive ways to fight addiction through his program called Racing for Recovery.

"Having an athletic background, I was drawn to getting back in shape," Crandell said. "It makes you turn intellectually and spiritually fit. Exercise is essential. It decreases addiction, depression and you use it as part of the recovery."

Freas was entranced by the parallels.

"His whole story seemed like mine," Freas said. "That's why it hit me so much. It was my story but it happened to somebody else. I knew I had to get back into fitness."

He took a bus to Racing for Recovery's office in Sylvania, Ohio. There, Freas said he learned to "stay clean and use other things — fitness, instead of drugs." On his first day, Freas pushed himself to run 10 miles.

"It killed me," Freas said. "I was just motivated. I was sore for a week and I gradually got into it. As soon as I started including fitness into my everyday lifestyle, it made it so much easier. It kept me busy and because of the physical fitness, it was making me feel better about myself."

He pushed himself to run farther and raced in his first Ironman competition in 2008.

"It's different when you use drugs, you temporarily feel good and afterwards, you feel like doing more drugs," Freas said. "When you go for a long run and do physical fitness, you feel good doing it."

Research in animals and humans show that exercise can be a mild antidepressant.

"It isn't a huge surprise when you consider many positive effects exercise can have with regards to the brain chemistry: dopamine, serotonin, endorphin, epinephrine — these are all associated with mood altering effects," said Dr. Cedric Bryant, the chief science officer for the American Council on Exercise. "If they're able to get this natural high, through a natural endeavor such as exercise, it allows them to replace the means to achieve that high with a more positive approach."

One study showed that women trying to quit smoking were more successful when they exercised. And the National Institute on Drug Abuse held a conference last year to explore the possible role of physical activity in substance abuse prevention.

"The thought centers around the release of mood-altering brain chemical, mainly endorphins," Bryant said. "It gives you euphoria or what you call 'runner's high.' "

Crandell said some people who battle drug addiction "want something more than sitting in support groups filled with smoke, complaining about drinking."

"I've had some of my naysayers from other programs who say you've taken one addiction and replaced it for another," Crandell said. "I've taken addiction and put into a new focus that includes exercise. Exercise for me is essential to my recovery and well-being."

The purpose of Racing for Recovery is not to turn everyone into an athlete, but to focus on positive pursuits in a person's life.

"Whatever you lost during your addiction, that should be your Ironman, not just running," Crandell said. "If your goal is to become a teacher, let that be your Ironman."

After Freas spent six months in Ohio, he returned to his hometown.

"I didn't want to come back home, because this was where I did all the dirt, all the partying and stuff," Freas said. "As time went on, I had to come back here. My life is turned around. I got to help people in my hometown."

Back in New Jersey, Freas helped train Dustin Deckard, 19, a former high school star wrestler, who is recovering from a four-year heroin addiction. Deckard wanted to get clean after a near-fatal overdose.

"I have to be clean the rest of my life," Deckard said. "Sometimes that overwhelms me. I just feel that sometimes it's not fair that other people can go out and have fun and drink and do whatever at a party. But me — if I do anything — it's off. I can't stop. I definitely have troubles with that."

Freas and Deckard have developed a brotherhood.

"I know how he was feeling, being down, not wanting to use drugs," Deckard said. "I just relate to him in every way. We both used. He's also into sports and into wrestling like I was. That's what's cool."

 

An Injury-Free Approach To Cross-Training

Find more: Wheel Benefits Loosen Up The Runner's Six Pack

Runners cross-train to prevent injuries. so it's ironic, if not unjust, to get injured when cross-training. Last year, I was in a Pilates class, struggling to master a hamstring-curl maneuver with my feet up on a stability ball. Although the instructor suggested a less difficult move for beginners, I forced the motion until my right hamstring felt like it was being torn to shreds. It was. My injury sidelined me from running for nearly two months.

Of course, Pilates and alternative forms of exercise can improve your fitness, prevent and rehabilitate injuries, promote recovery, and revive a stale routine. The trick is to approach them as a runner. Runners have their obvious strengths: power, endurance, tenacity. But within those strengths lies the potential for weakness: quads that overpower our hamstrings, neglected upper bodies, and poor flexibility qualities that could lead to problems. "Running makes you a fit runner," says Jason Karp, a running coach in Albuquerque, New Mexico. "But your running fitness may not translate to other activities that use your muscles and joints in different ways. Taking on too much too fast can make you vulnerable to injury." Understanding the three most common problems for runners will help you cross-train safely, so you can benefit without incident.

Runner's Challenge: Weak Hamstrings

Cross-Training Fix: Hamstring Exercises, Cycling

Healthy Approach: Quads are larger and have more muscle mass than hamstrings, so they generate at least one and a half times more power, says 1993 World Marathon Champion Mark Plaatjes, a coach and physical therapist with Boulder Running Company. "Running increases this imbalance because it's such a quad-dominated activity that it makes them even stronger," he says. Because the hamstring is weaker and has to work harder to keep up, it's susceptible to pulls and tears. Runners aiming to reduce this imbalance often head to the gym for hamstring curls. The mistake comes in trying to lift equal amounts of weight with the hamstrings and quads. "You can't expect to get your hamstrings to 100 percent of the strength of your quads," says Plaatjes. "A good goal would be to do 50 percent of what your quads do." Start by curling 20 percent of what you can lift with leg extensions and work up from there.

Cycling and spinning also build leg strength, but unless you wear shoes that clip into the pedals, you'll be building up your quads, enhancing the imbalance. "With toe clips, you're not just pushing down, you're also pulling up that's what hits the hamstrings," says Alysia Mastrangelo, Ph.D., assistant professor of physical therapy at The Richard Stockton College of New Jersey. Also watch your form. Cyclists who move side to side excessively during the downstroke motion put excess pressure on their knees.

Runner's Challenge: Weak Upper Body

Cross-Training Fix: Strength Training, Swimming

Healthy Approach: Setting PRs requires more than leg power. A strong upper body helps you process oxygen more efficiently, which allows you to run faster with less effort, Mastrangelo says. Adding upper-body work to your routine will also help you maintain your form in the late stages of a race when your form deteriorates. Runners who are new to strength training tend to get injured either by lifting too much or lifting with incorrect posture, Mastrangelo says. She recommends first assessing the maximum amount of weight you can lift one time. Warm up with a few lightweight reps, and then see what your max is for one rep. Train at 50 to 75 percent of that. Always do your exercises in front of a mirror. If you lose proper form, lower your weight or reduce the number of repetitions in each set.

Swimming is often praised as an ideal cross-training activity for runners because it provides an excellent cardio workout with zero impact and it strengthens muscles that running neglects. But that can lead runners into a false sense of security. Sue Levin, 45, a runner from northern California, learned the hard way. "I had been doing the butterfly stroke wrong for six months without realizing it," says Levin, whose arm injury required eight months of rehab. Mastrangelo says to start with 20 minutes in the pool. To get a workout roughly equivalent to running, you have to swim only about one quarter of the distance you'd run. Unless you have a swimming background, stick with the freestyle stroke, which is easier to master and is effective at building upper-body strength.

Runner's Challenge: Tight Legs

Cross-Training Fix: Yoga, Pilates

Healthy Approach: Yoga and Pilates build core strength, mental focus, balance and perhaps most important for runners flexibility. But in our attempt to loosen our hamstrings, calves, and hips, we can push ourselves too far and end up with a strained muscle or joint. Start with a beginners class, or find an instructor who offers modified poses. "It's better to practice a beginner's version with good form than an advanced pose with bad form," says Wendy Puckett, a marathoner and owner of Steamboat Pilates in Steamboat Springs, Colorado. Tell your instructor that you're a runner and whether you have any chronic injuries. She could show you how to use yoga blocks or straps to help you ease into positions.

Runners are conditioned to run through discomfort, but if you feel pain, back off. Recognize your body's limits and have realistic expectations. "I may not be as good as the person next to me, but I just focus on my own goals," says Carrie Tollefson, 30, a 2004 1500-meter Olympian, who practices yoga. If Tollefson can turn off her competitive instinct while cross-training, the rest of us can, too.

 

Caffeine, exercise may help ward off skin cancer

By Will Dunham

WASHINGTON (Reuters) – Exercise and moderate caffeine consumption together could help ward off sun-induced skin cancer, researchers said on Monday, but cautioned against ditching the sun screen in favor of a jog and a cappuccino.

Experiments on mice showed that caffeine and exercise together somehow made them better able to destroy precancerous cells whose DNA had been damaged by ultraviolet-B radiation, according to scientists at Rutgers University in New Jersey.

"We think that it will be important in terms of prevention, and possibly not only for skin cancer but possibly for other cancers as well," Rutgers cancer researcher Allan Conney, one of the scientists, said in a telephone interview.

The researchers studied groups of hairless mice that were exposed to lamps generating ultraviolet-B radiation that damaged DNA in their skin cells.

One group drank water containing the human equivalent of one or two cups of coffee a day. A second group exercised on a running wheel. A third group exercised and drank the caffeine. A fourth group neither exercised nor drank caffeine.

Both caffeine and exercise alone increased by roughly 100 percent the mice's ability to kill off precancerous cells that could lead to skin cancer compared to the mice that did neither. But the mice that did both showed a nearly 400 percent increase in this ability, the researchers found.

The researchers are eager to discover if the findings would apply to humans, but in the meantime warned people not to give up the sunscreen.

"Don't go out and exercise and drink a lot of coffee and assume you're going to be protected," Conney said.

"Keep in mind that these are studies in mice. Although I think that they may be applicable to humans, it really has to be studied carefully before we can say that," Conney added.

The study was published in the Proceedings of the National Academy of Sciences.

The researchers said some previous studies have provided evidence that exercise and caffeine consumption through coffee may be linked to reduced risk for some other cancers.

STUDYING COMBINATION

Conney said they want to figure out precisely how the combination of caffeine and exercise seems to have a protective effect against skin damage caused by the sun.

"It's great that people are doing research looking for different ways to help reduce the risk of skin cancer," dermatologist Dr. Bruce Katz, a spokesman for the Skin Cancer Foundation and the director of the Juva Skin & Laser Center in New York City, said in a telephone interview.

But the study provided "extremely preliminary data," and there is no evidence of such an effect in people, Katz added.

The foundation said skin cancer is the most common form of cancer in the United States, with more than 1 million people diagnosed with it annually.

 

A Guide to Some of the Best Marathons in North America

Picking a "best" marathon can be like finding a good piece of chocolate in a sampler box of candies: You either take the plunge–and possibly pay the price for it–or you rely on the advice of someone else who has eaten a piece before (or in this case, has done a particular marathon before). Here’s our advice on some of the best races in the country–all so you can match your tastes with a race. Now all you have to do is start training.

 

Best Rural Race: Napa Valley Marathon

You don’t need to be a pretentious snob with a lifetime subscription to Wine Spectator to understand the appeal of Napa. The race is miles of pristine rolling countryside (mustard fields that will later be replaced with grapevines), with only the last mile in town. The fast course requires a Herculean effort between several municipalities, and has 1,300 volunteers for a 2,300-person race. Runners get a plethora of perks in return for their entry fees.

"I think the most important thing is we treat every runner like they’re the only one in the race," says race co-director David Hill. www.napa-marathon.com.

Best Small-Town Race: Richmond, Virginia

Richmond is a smaller city that thinks big. Its marathon offers prize money and has many of the same features of Chicago or New York, but without the crowds. Instead, you’ll run by stately neighborhoods on tree-lined streets, albeit with a smaller audience.

"You get a lot more of the funky urban multicultural experience in Chicago," says Meg Daniel of Kennesaw, Georgia, who has run both. "In Richmond you get a little bit of everything else: the stately old neighborhoods, the quiet Zen-like tranquility of the river, and the historical in-town setting."

Plus, race directors entice marathoners with two dedicated "Junk Food" stops (miles 16 and 22), stocked with cookies, pretzels, Gummi Bears, soda and other sweets to keep runners on a high www.richmondmarathon.com.

Best Big-City Race: New York City

The New York City Marathon is doing what the city has always done–embracing those from abroad. New York’s field is comprised of a stunning 12,000 international runners, and the town welcomes them with some of the largest marathon crowds going (two million or so). The runners tours all five boroughs of the largest city in the U.S., and is one of only two marathons to garner national television coverage, which is why "big" doesn’t really do it justice. Now that ING is ponying up one of the largest prize purses in marathoning, look out: New York’s only going to get bigger. www.ingnycmarathon.org.

Best Destination: Honolulu

Here’s some running therapy for you: Think December. Think white sand, warm temperatures, the sound of waves lapping against the shore. Good. Next, visualize running in shorts while your friends back home are trying to find ways to keep their extremities warm. Now think fireworks over a pre-dawn sky, torch-lit roadways, Japanese banners, costumes and drums. Picture a long, dramatic uphill that will suck the wind out of your lungs, followed by a view that has a similar effect. The Honolulu Marathon is one of the world’s greatest spectacles of running. If you’re up for scenery and a wild time, this is the place. www.honolulumarathon.org.

Best Chance for a PR: Chicago

There are some obvious reasons why those seeking to catch lightning in a water bottle invade Chicago. The crowds are enormous, and no matter how fast you are, there’s someone to run with. The course is flat, which means even pacing–the best route to a PR. But there are other explanations why people speed here. An underrated one is that runners can walk out of their hotels, across the block and up to the starting line in Chicago. In many other "fast" marathons, you sit on a bus for an hour or more, then anxiously kill time (outdoors) in a temporary village that is often as welcoming as Amityville. Chicago removes a great deal of the stress before a marathon by nature of its loop course, which means you run relaxed. And when you run relaxed, you run very, very fast. www.chicagomarathon.com.

Toughest Marathon: Pikes Peak (Colorado Springs)

A race that began as a challenge between smokers and non-smokers, Pikes Peak has enough standing between you and the finish line without chronic emphysema.

"The joy of running the event is really overwhelmed by the agony of it," says Ron Ilgen, race director. "I was one of many who say while they’re running, I’ll never do this again.’"

But they just can’t stay away. Keith "Curly" McKenney of Georgia finished just four minutes before the cutoff. "Standing thereI could only think of how well we had all done, and how I never wanted to do that again." This year, he’ll attempt "The Double": the Pikes Peaks Ascent, Saturday, followed by the marathon (up AND down) on Sunday. If you think that’s brutal, try volunteering. Twenty-two garden hoses are hooked together to transport water to the last aid station. Then there’s the occasional snowstorm. It’s a world-class mountain race, but it’s still a mountain race. The point? Yes, you’re a badass if you run it, but know what you’re getting into before you decide to conquer Pikes Peak. www.pikespeakmarathon.org.

Most Charitable: Marine Corps (Washington, D.C.)

People can, and in fact are, raising money for charity at almost any marathon these days. Some have become destinations for charity groups; others are linked directly to organizations. Along those lines, Marine Corps staff have turned what used to be a sore spot for them (the difficulty of gaining entry) into a chance to do good: Raise money through one of their chosen charities and you receive a coveted race bib. So you can feel good about your race, even before the gun goes off. www.marinemarathon.com.

Most Legendary: Boston

The Boston Marathon has taken quite a beating recently–by the weather, by the press, by the inability of anyone not born in the Rift Valley to win the thing. Sure, it’s got some issues. Like the fact that the trip out to Hopkinton feels like a cross-country tour in your parents’ old station wagon, the one with vinyl seats and without air conditioning ("We’re on a pilgrimage to see a Moose!"). But this is still the granddaddy of them all–the one on every runner’s wish list, either to run in or to win. It’s a fabled course, steeped in history, and you feel its magnitude at the starting line. There’s just nothing like Boston. And until you’ve suffered through the journey like the rest of us, there’s a little piece of your running puzzle that’s missing. www.bostonmarathon.org.

Best New(er) Race: Baltimore

Baltimore, seemingly rife with orange cones and potholes, was not in the running for "Most Scenic Marathon" on our list. But it’s here because those in charge are determined to keep improving their race. Michael Shilling of New Jersey has run every Baltimore Marathon since it began in 2001.

"The beauty of this marathon lies in the fact that the race director and race management company listen to the runners," he says. "They have changed the marathon every year based on runner feedback."

That includes the course, which has been smoothed out since its inaugural year and starts and finishes at Baltimore’s coolest feature, the stadium area that houses both the Ravens and the Orioles. Note the plentiful pre-race restrooms, top-notch expo, swank race shirt (Under Armour is the main sponsor) and lots of spectators. www.thebaltimoremarathon.com.

Best Race at Altitude: Salt Lake City

Yes, the air is thin. Salt Lake City rests at around 4,500 feet. But the vociferous encouragement may make you forget that it feels like you’re breathing through a straw. "This town took ownership of the race from the time it was announced," says Jeff Wilson of Columbus, Ohio. "They took the race as their own and made it special."

"Special" included a finish through the Olympic Plaza and boisterous crowds, in addition to a race management company that sweated the details.

"Great races combine a tireless service to the athlete with an attitude of fun," says Wilson, a veteran of 31 marathons. "We’re all out there to celebrate the day, the sport and each other. The best (races) build on that." www.saltlakecitymarathon.com.

Most Scenic: Big Sur

So you know that car commercial, where a sedan is knifing down a two-lane road high above the ocean with some overdone Led Zeppelin song cranking in the background? You know how your eyes drift from the car you can’t afford, over to the dazzling view? That’s Big Sur, a breathtaking stretch of Northern California coastline. And you, my friend, are going to see it at a much more reasonable speed. Because as beautiful as it is, the Big Sur Marathon is also hilly, and no place to shoot for a PR. Looking west, that won’t matter much.

"Spending the better part of four hours watching the California coast is a pleasant way to spend a morning, even as the pain in my legs constantly increases," says Rick Swayne of Los Gatos, California, a regular here. Be sure to bring along a portable camera; you’ll want to document your slow, painful, gorgeous journey. www.bsim.org.

Best Place to Feel Like a Movie Star: Los Angeles

Drawn to the bright lights of show biz like a moth to a porch light? You’ll dig the 8:30 a.m. start (though some have complained of the heat). Love hearing people call out to you? The personalized bibs (with your first name in big letters) will be right up your alley. Dream of competing in a reality television show? Try crying at the end of a marathon in front of a grandstand full of beautiful people. Los Angeles makes you feel like a somebody.

"The city made such a big deal about it," says Kelli Picon of Greeley, Colorado, who ran the race in 2004. "There were posters all over L.A., Hollywood and everywhere else we went. We saw coverage of it on TV–it made us all feel very important." www.lamarathon.com.

Best Marathon/Vacation Combo: Vancouver, B.C.

It’s about time somebody recognized our neighbors to the north. Vancouver, whose marathon is typically at the end of April, is a beautiful historic city with a British feel and plenty of entertainment for everyone. The race itself is a well-organized, athlete- and spectator-friendly race that gives you a jumpstart on sightseeing. Plus, the hills aren’t so bad that you’ll have to spend the rest of your vacation holed up in the hotel. www.adidasvanmarathon.ca.

Best Race to Leave the Kids Behind: Las Vegas

Running is to Vegas as gambling is to the Vatican. Running means early mornings, carb-fests and sweat-drenched shirts. Vegas means sleepless nights, all-you-can-eat shrimp and sweat that smells like rum and Coke. Maybe that’s the allure: If you’re going to sacrifice your social life in the pursuit of endurance, you might as well celebrate the end of it all in Party Central. Tom Stieg of Washington state knows. He came up short of a Boston qualifier in a windy Vegas last year.

"I was so disappointed I didn’t get to Boston, I headed right for Monte Carlo Brewery and just went crazy," he says. "I was there for the rest of the day, still in my running stuff." Some runners say they come for the fast course. We say they’re bluffing. www.lvmarathon.com.

Best Race with a Half Marathon: Flying Pig (Cincinnati)

Many people don’t know that Cincinnati was once known as "Porkopolis," or that it houses one of the best rib joints in the country (a favorite of the late Bob Hope). In fact, pigs are ubiquitous in the ‘Nati; even the statue commemorating the city’s bicentennial has four winged swine on top of a riverboat’s smokestacks.

Now, for the first time, the Flying Pig Marathon (purveyor of one of the best medals on the circuit) serves up a half-slab of marathon in addition to the full slab. It’s a great addition for those who don’t quite have the appetite for all those hills. www.flyingpigmarathon.com.

Best Race Off the Radar: Cal International

This marathon is actually pretty well known, if you live west of Boise. But Cal International is held in December, after all of the major fall marathons have come and gone. To many runners east of the Rockies, it never crosses their minds. Their loss.

Cal International is one of the best point-to-point marathons going. It runs downhill from Folsom Dam to the center of Sacramento, and is impeccably organized. Typically good weather greets runners, as does a varied course, a fantastic finish line and good crowds — which makes Cal International a good change of scenery, or a great place to rebound from a fall marathon disaster. www.runcim.org.

Best Race That Lives Up to the Hype: Twin Cities

The Twin Cities Marathon lays claim to being the "Most Scenic Urban Marathon." Apparently, it’s all true. Talk to anyone who has run it, and it’s as though they’ve been hypnotized by the fall foliage and the pristine neighborhoods.

"I would say if you’re going to run a marathon in a city, you’d be hard-pressed to beat Twin Cities," says Jesse Pagels of Chicago, who has run all the big ones. Twin’s course traipses through stately neighborhoods, along the shoreline of the lake and on the banks of the Mississippi. But it’s not just scenery that draws people: Twin’s point-to-point course begins just outside the Metrodome, which means a cozy warm-up and plenty of restrooms. At the other end in St. Paul, the finish up Summit Avenue then down past the capitol is one of the most memorable in the country. www.twincitiesmarathon.org.

Biggest Bang for the Buck: Houston

Way back in the ’90s, the HP Houston Marathon was having an identity crisis. They were losing elite runners to other races, and registration was stagnant even as marathoning was experiencing a second boom. Enter new race director Steven Karpas, a runner with a marketing and finance background. Exit prize money for elites. Karpas and the marathon staff plugged that money back into runner benefits and race technology. For $65, each entrant gets a training T-shirt, official race T-shirt, finisher’s sweatshirt, finisher’s beer mug, finisher’s medal, finisher’s certificate and a hot breakfast at the finish line. Houston also helped pioneer the art of tracking runners online.

"We wanted to grow our race, and thought the one way to do that was if runners were direct beneficiaries of the aspects of the race," Karpas says.

It’s worked. Since 2001, the HP Houston Marathon has added a half marathon and 5K and has grown its participation to 18,000 total runners. The half marathon is the men’s national championship race, but every runner feels elite in Houston.

"Lots of races claim they do everything for the runners," says Randy Moore of Minneapolis, who ran Houston last year. "Houston lives up to everything it claims." www.hphoustonmarathon.com.

Find a Race Near You

 

 

10 Running Rules to Remember

Yishane Lee
Runner’s World

1. Do Your Own Thing

Whether you’re running or racing, go your own pace, in your own space. "It gets on my nerves when people sprint ahead, then stop and walk in front of me," says a high school harrier who goes by Sonic Runner online. "When you catch back up to them, they start sprinting." Conversely, ask before you match strides. A "partner" joined Tricia Lee of Flushing, New York, for the entire length of her very first race. "He kept bumping into me—for 13.1 miles."

What annoys me? Guys that can’t handle being beat by girls and try to sprint by me at the end!" —Kelsey Scheitlin Tallahassee, Florida

2. Know Your Place

With 10.5 million people in races in 2007, starting lines get crowded, especially when ambitious (or impatient) runners and walkers start too far in front. "At the Disney marathon, there were some walkers four or five abreast, holding balloons and singing," says Stephan Pinchac of Jackson, New Jersey. "It was exhausting to get around them." If you find yourself slowing down, pull over to one side to let faster runners pass by.

3. Keep it Down

Sure, chatting helps pass the miles, but not everyone wants to eavesdrop. "I had to listen to three ladies discuss their bathroom schedules, and the impact of calcium on their you-know-what," says Margaret Vento-Wilson of Long Beach, California. Other irritants: too-loud iPods, slapping footfalls, jangling keys, and beeping heart-rate monitors. "I ran a 5K next to a guy who kept screaming, ‘Hell, hell, hell,’" says Tom McKlin of Decatur, Georgia. "It was hell!"

4. Leash Your Best Friend

Bringing your pooch to road races is discouraged by most race directors, but many of your fellow competitors won’t mind too much, as long as you keep your four-legged friend close. "At a crowded 8K last fall, a guy running with two dogs refused to tighten up their leashes, so they were constantly moving around and tripping people," says Gwyneth Shaw of Tucson. And no dog imitating, either, please. "A guy at the Lilac Bloomsday Run, in Spokane, Washington, barked like a dog for 7.46 miles," says John Hildebrand of Saint Regis, Montana.

5. Watch Your Step

There is a reason why aid stations are often on both sides of crowded race courses—so you don’t have to cut people off to get to them. "One year at the Lilac Bloomsday, a young runner crossed right in front of me to get to one of the tables, forcing me to come to a near-abrupt stop," says Rod Steadman of Spokane. "After a sip or two, he did it again!" Doing a run-walk plan? "Pull over to the side so you don’t hurt someone behind you," says Laresa McIntyre of Singer Island, Florida.

"To the guy at the Napa marathon who used his cell to let his friends know the view at mile 14 was great: Please hang up the phone!" —Ron Harvey Tracy, California

6. Aim Fluids Carefully

Yes, sometimes the fastest thing running is your nose. But please, focus on where you aim your snot rocket, or your spit. "One guy actually nailed me with a giant loogey during a training run on a path," says Wendy Shulik of Chicago. "I was behind him, unfortunately. I’ve also been splattered by spitters during many a race. So gross!" Also watch where you toss your half-finished cup of water. "I have never had blisters so huge, thanks to the butterfingers who poured a cupful down the back of my legs during the Miami Marathon," says Chris Sahs of Miami.

7. Don’t Stink

"I once got stuck on a treadmill next to a person who reeked of smoke," says C.J. Epperson. Unpleasant odors carry outdoors, too. It should go without saying, but wear clean clothes and limit your use of personal products. "I ran the Chicago Marathon next to a guy who had slathered on smelly menthol stuff," says Pat Agnello of Brook Park, Ohio. "Phew-ee!" Runners tend to be forgiving of bodily functions, but there’s a limit. "I ran behind a guy who smelled like he ate a ton of bean burritos and drank a gallon of green chile before the race," Joe McLennan of Denver says. "He stunk, bad."

8. Dress for Your Mom

Unless it’s part of the program, as with San Francisco’s Bay to Breakers, refrain from silly costumes and minimalist attire. "Some friends and I ran the ING Georgia Marathon in Atlanta last year, and if you were there, you’ll remember the guy who was wearing nothing but a canary-yellow Speedo," Tom McKlin of Decatur, Georgia says. "Mr. Banana Hammock was a little doughy, and once the sweat seeped through the Speedo…let’s just say that parents were covering their children’s eyes."

9. No Whining

"The ones who quit a quarter of the way through a race because they’re tired—or worse, not beating everyone else—now that’s infuriating!" says Coyla Coblentz of Geneva, Indiana. Lapsed runners who have quit running entirely because they think it has wrecked some aspect of their bodies—and remind you repeatedly it will happen to you, just you wait!—deserve special opprobrium. Michael Chertoff, the secretary of the Department of Homeland Security, notes that his boss warns him off running all the time. The president, he says, "consistently tells me that I’m going to ruin my knees and that I should start to bike. I tell him I’m going to run as long as I can."

"I hate it when people yell, ‘You’re nearly there!’ when there are still several miles to go. When there’s no finish line in sight, I’m not ‘nearly there’!" —Heather Shea Danbury, Connecticut

10. Just Run

"The most annoying runners are those who are sure their way is the only way—no headphones, no loud talking, no this, no that," says Susan Funk of Mystic, Connecticut. "Better to see more people out and exercising than defining who is doing it ‘right.’" Adds Cindy Cauzzort of Zephyrhills, Florida, "I don’t mind making room for someone faster or going around someone slower. After all, we are only in competition with ourselves. It’s not about winning—it’s about finishing what you start."