AORTA News: February 23rd, 2026

Upcoming Races This Weekend!

Feb 28-Mar 01: War Eagle Run Fest
Saturday, February 28, 2026
Time: 7:30 (5K), 10:00 (1-Mile)
Sunday, March 01, 2026
Time: 7:00 (Half-Marathon
Where: AU Campus, Auburn, AL
Fee: $90 (Half), $35 (5K), $20 (1-Mile)
** Prices increase after Jan 5th midnight!
Description: FRESHJUNKIE Racing, in conjunction with Auburn-Opelika Tourism and Auburn University are proud to present the 5th Annual War Eagle Run Fest. After gathering your commemorative medal, join us outside the stadium for our post-race tailgate and enjoy the music and food that Auburn fans have come to love with a little cajun twist this year. Whether you are staff, student, alumni or just a fan, join us and be a part of the War Eagle Run Fest.

War Eagle Run Fest Volunteer Positions Available
We’re looking for volunteers to help staff Water Stop #5 on the course.
Date: Sunday, March 1, 2026
Time: 7:15 - 10:30 AM (CST)
Location: Duncan Dr. / P.O. David Dr. (on campus)
This is a critical aid station late in the race, and having experienced runners and club members there makes a huge difference for the athletes. Duties are straightforward: setting up cups, handing out water/sports drink, cheering runners on, and helping with cleanup afterward.

Link to SignUp: https://tinyurl.com/564vxa2e

Thanks in advance for supporting one of Auburn’s signature running events—and for taking care of the runners when they need it most.

War Eagle!

Upcoming Local Races

Mar 21st: Alpha Chi Omega 5K
When: Saturday, March 21, 2026
Time: 8:30 AM
Where: Auburn University, Cater Lawn
Fee: $30
Description: Epsilon Zeta chapter of Alpha Chi Omega at Auburn University is hosting the 5k for DVA Race for the promotion of awareness, education and prevention of domestic violence. AXΩ is happy to share an event full of community spirit, integrity and fun that students of Auburn and members of the local community can participate in and look forward to. 100% of proceeds from the event will be donated to the Alpha Chi Omega Foundation and the Domestic Violence Intervention Center of Opelika.

Mar 21st: Springwood Wildcat 5K
When: Saturday, March 21, 2026
Time: 8:00 AM
Where: Springwood School, Lanett, AL
Fee: $25 (5K), $15 (1-Mile)
Description: Join us for a colorful, family-friendly morning at the 3rd Annual Springwood Wildcat 5K Color Run & 1-Mile Fun Run at Springwood School! This fun and energetic event is perfect for runners, walkers, kids, and families of all ages. The 5K features color stations that add a splash of excitement along the course, while the 1-Mile Fun Run offers a shorter option for younger participants and those looking for a more relaxed pace. Come enjoy fitness, community spirit, and plenty of color as we celebrate another great year of this Springwood tradition!

Mar 28th: Colors for Children's 5K
When: Saturday, March 28, 2026
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
Where: Auburn High School, Auburn, AL
Fee: $15 (1-Mile), $25 (5K)
Description: This exciting event is not only a chance to lace up your running shoes and hit the pavement but also an opportunity to support a wonderful cause.

Benefiting the Children's Hospital of Alabama, every step you take helps make a difference in the lives of children in need.

For those looking for a lighter challenge, our 1-mile Fun Run is the perfect family-friendly activity. Whether you're a seasoned runner or just starting out, there's something for everyone at the "Colors for Children's" event.Mark your calendars for March 28th and join us for a day filled with colorful fun, fitness, and philanthropy. Together, let's make this event a memorable one for all while making a meaningful impact on children's lives. We can't wait to see you there!

Apr 4th: Test Track 5K
When: Saturday, April 04, 2026
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
Where: NCAT Test Track, Opelika, AL
Fee: Free
Description: Get ready for a truly unique running experience at the Test Track 5K in Opelika, Alabama! Set on the world-renowned NCAT Test Track, this event gives runners an extraordinary opportunity to race on the same pavement used for leading-edge transportation research by Auburn University scientists and industry partners.

The Test Track is a 1.7-mile oval research facility dedicated to improving road safety, performance, and durability — and for one day this year, it becomes your racecourse! Whether you’re chasing a personal best or just looking to enjoy a fun and distinctive run, this flat, fast course delivers a one-of-a-kind 5K experience you won’t find anywhere else.

Apr 11th: Book It For Drake
When: Saturday, April 11, 2026
Time: 8:30 AM (1-Mile), 9:00 AM (5K)
Where: Town Creek Park, Auburn, AL
Fee: $30 (1-Mile), $30 (5K)
Description: Registration is now open for Book It for Drake 5K and Fun Run, taking place Saturday, April 11, 2026 at Town Creek Park. All proceeds will benefit Drake Middle School. Packet pickup will be Friday, April 10th at Drake Middle School from 3:45 (after bus dismissal) until 6:00, as well as at the Town Creek pavilion beginning at 7:00 am on race day. The fun run begins at 8:30 am, followed by the 5K at 9:00 am.

Apr 18th: D1 Life 5K / 1-Mile
When: Saturday, April 18, 2026
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
Where: Town Creek Park, Auburn, AL
Fee: $30 (1-Mile and 5K)
Description: The D1 Life Foundation was established in loving memory of Dylan Pegues, a 17 year old Auburn High student that led a life of love, kindness, and generosity through Christ. The D1 Life 5K and 1 Mile Fun Run will take place on April 18, 2026 at Town Creek Park in Auburn, Alabama. All proceeds from the race will go towards scholarships for seniors preparing for college, as well as helping send our youth to church conferences, soccer camps, photography seminars, and much more. This event is a great way to support the D1 Life Foundation, and remember, you don’t have to run—feel free to walk or bring the whole family for a fun outing to support a great cause!

May 2nd: Run The Race 5K
When: Saturday, May 02, 2026
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
Fee: $20 (1-Mile), $30 (5K)
Where: Town Creek Park, Auburn, AL

Description: Get ready to lace up and Run The Race in this inspiring 5K and 1-mile! Whether you’re a competitive runner, walking for fun, or bringing the whole family, this event offers something for everyone - all for a meaningful cause. 

Rooted in the encouragement of Hebrews 12:1-3, Run The Race isn’t just about physical fitness — it’s about community, compassion, and service. Proceeds from the event go directly to support local international families, students, and those most vulnerable in the Auburn/Opelika area, helping provide financial, legal, and administrative assistance where it’s needed most.

 

May 16th: Race for a Summer of Second Chances 5K

When: Saturday, May 16, 2026
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
Fee: $30 (1-Mile), $35 (5K), $25 (Virtual 5K)
Where: Town Creek Park, Auburn, AL
Description: Lace up your sneakers and join us for a cause that's close to our hearts!  We are thrilled to announce our 3rd Annual Race for a Summer of Second Chances benefiting CARE Humane Society™️!  Whether you're up for the challenge of a 5k or prefer a leisurely walk/run one mile, there's something for everyone!

Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.

 

Sign Up for AORTA’s 600 or 1200 Mile Club Today!

1200 Mile Club
In addition to logging 1200 miles during the calendar year, members of the 1200 Mile Club must be paid members of AORTA, volunteer for at least THREE (3) AORTA supported races, and volunteer to cover at least THREE (3) Saturday morning AORTA water stops during the calendar year.

600 Mile Club
In addition to logging 600 miles during the calendar year, members of the 600 Mile Club must be paid members of AORTA, volunteer for at least TWO (2) AORTA supported races, and volunteer to cover at least TWO (2) Saturday morning AORTA water stop during the calendar year.

Link to 600/1200 Mile Club Signup

Have Gently Worn Running Shoes?
Are your running shoes past their useful running life? Most are normally good for 300 to 500 miles but can still have a lot of “sole” left in them!  If yours are ready for retirement, bring your gently used running shoes to Love2Run, our local running partner store, where they’ll collect them for a fantastic organization called “Sneakers4Good”, a social enterprise that ships them to developing nations for micro-entrepreneurs.

When you bring them, please check for the following:
1) Gently worn means they are clean in usable condition and have no holes.
2) Soles are intact and not too worn, cracked, or breaking apart.
3) Laces intact, in good condition, not frayed, and tied together.

Weekly Whimsy

Heavy Legs When Running? How to Fix Them!
February 20, 2025, The Running Week

Experiencing heavy legs while running? Discover the top 10 reasons behind this common issue, like overtraining, poor nutrition, and sleep deprivation, and learn actionable strategies to feel lighter on your feet. Feeling like your legs are made of lead while running? This frustrating issue can have multiple causes, ranging from training mistakes to lifestyle habits. Luckily, each problem has a practical solution.

Let’s dive into the top 10 reasons why your legs feel heavy and how to get them moving freely again.

1. Not Enough Recovery Time
Pushing yourself too hard without allowing your body to recover is one of the most common causes of heavy legs. Running, strength training, and cross-training all stress your muscles, which need time to repair and rebuild. If you're consistently working out without incorporating rest days, fatigue builds up, leaving your legs feeling sluggish.

How to fix it: Fix it by scheduling at least one or two full rest days each week. These aren’t just for beginners, recreational runners and even experienced athletes benefit from them. Use these days to focus on light stretching or easy yoga if you want to stay active.

2. Excessive Speed Work
Speed work, whether hill sprints, tempo runs, or track intervals, demands a lot from your muscles. While these sessions improve performance, overloading your week with too many high-intensity runs can quickly lead to fatigue and heavy legs. Newer runners are especially at risk, as they might not have built a solid aerobic base to handle the strain.

How to fix it: Follow the 80/20 rule: 80% of your weekly mileage should be at an easy, conversational pace, with only 20% reserved for speed work. Even advanced runners stick to this formula because it balances fitness gains with recovery.

3. Insufficient Carbohydrate Intake
Carbohydrates are your body’s primary energy source during a run, stored in your muscles as glycogen. When your glycogen stores run low, whether from not eating enough carbs or going too long between meals, your legs can feel like they’re dragging.

How to fix it: To fix this, focus on eating a balanced diet that includes whole grains, fruits, and vegetables. For runs lasting over an hour, eat a carbohydrate-rich snack, like a banana or energy gel, beforehand. Post-run, replenish glycogen stores with a meal or snack that combines carbs and protein, such as toast with peanut butter or Greek yogurt with fruit.

4. Inadequate Protein for Recovery
Protein plays a crucial role in muscle repair and recovery. Without enough protein, your muscles struggle to rebuild after workouts, which can lead to lingering fatigue and heavy legs. This issue can be especially pronounced if you’re vegan, vegetarian, or trying to lose weight.

How to fix it: To address this, aim for 20–30 grams of protein at each meal, and include it in post-run recovery snacks. Here are 30 high -protein snack ideas to fuel your runs!

5. Skipping Strength Training and Stretching
Neglecting strength training can lead to muscle imbalances and weak areas in your core and lower body. When your glutes, hips, or hamstrings lack strength, other muscles overcompensate during runs, causing fatigue and heaviness. Strength work also helps preserve muscle mass, which can be reduced by long-distance running over time.

How to fix it: Incorporate 2–3 strength sessions per week during the off-season and reduce to 1–2 sessions during peak training. Focus on exercises that target running-specific muscles, like squats, lunges, deadlifts, and planks. Resistance band workouts are also great for activating your glutes and stabilizing muscles. Ensure you follow a well-designed stretching routine, like this one. It takes just 8 minutes, requires no equipment, and helps improve flexibility, reduce muscle tension, and enhance recovery.

6. Overdoing Strength Training
While strength training is essential, doing too much, or timing it poorly, can leave your legs feeling sore and tired. For example, hitting the gym for an intense leg day before a long run can compromise your performance and recovery.

How to fix it: To avoid this, balance your training schedule. Plan heavy strength sessions on non-running days or after easy runs. Limit strength training to 2–3 days a week during the off-season and 1–2 days during peak training. Rest or do only light activity on days after tough gym sessions to allow your legs to recover fully.

7. Poor Running Form
Running form impacts how efficiently your muscles work. Poor posture, overstriding, or tight shoulders can strain your muscles, leaving your legs feeling heavy. Tight calves, hamstrings, or hips may also alter your form, causing fatigue to set in quickly.

How to fix it: Improve your form by focusing on these tips:

• Posture: Stay tall and engage your core. Avoid leaning too far forward;‍
• Stride: Use a natural stride and avoid overstriding. Land softly under your body rather than ahead of it;‍
• Arms: Keep your arms relaxed and swinging straight, not across your body.

Stretching and foam rolling after runs can also release tight muscles, helping you maintain proper form on future runs.

8. Dehydration
Even mild dehydration can lead to fatigue and a heavy-legged feeling during your runs. When you sweat, you lose not only water but also electrolytes like sodium, potassium, and magnesium, which are essential for muscle function.

How to fix it: Combat this by staying hydrated throughout the day, not just during runs. Drink water consistently, and consider electrolyte drinks for longer runs or hot weather. If you notice signs like muscle cramps, dizziness, or extreme fatigue, rehydrate immediately and adjust your hydration plan.

9. Electrolyte Imbalances
Electrolytes play a crucial role in muscle contractions and nerve signaling. A deficit, particularly in sodium or potassium, can cause your muscles to feel weak and heavy. This is especially common in runners who sweat heavily or don’t replenish electrolytes during long runs.

How to fix it: Fix this by incorporating electrolyte-rich foods like bananas, oranges, and spinach into your diet. For long runs, use sports drinks, electrolyte tablets, or salt sticks to replace what’s lost through sweat.

10. Sleep Deprivation
Sleep is when your body repairs muscles, replenishes glycogen, and reduces inflammation. Poor sleep habits can disrupt this process, leaving you with heavy, tired legs on your runs.

How to fix it: Aim for 7–9 hours of sleep per night, especially before and after hard workouts. Develop a consistent bedtime routine, limit caffeine and screen time before bed, and create a dark, quiet sleep environment. Quality sleep is one of the simplest yet most powerful tools for combating heavy legs.

Conclusion
Heavy legs can feel like a roadblock, but with the right adjustments to your training, nutrition, and recovery, you can overcome them. Focus on finding balance and listening to your body.

https://www.therunningweek.com/post/heavy-legs-when-running-discover-the-10-causes-and-effective-fixes

Link to article: https://tinyurl.com/rb8w3uad

Quote of the Week

      The thirst you feel in your throat and lungs

      will be gone minutes after the race is over.

      The pain in your legs within days, but the

      glory of your finish will last forever.

                                      Unknown

Video of the Week

The Psychology of People Who Love Running (14:15)

** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process, or service. 

Ongoing Events

RunGo For Turn-By-Turn Directions!
RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.

Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.

Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).

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