AORTA News: August 10th, 2026

National Happiness Happens Day

Apparently happiness happens at 6 AM on Saturday mornings… usually somewhere around mile 3. Thanks to everyone who came out for Saturday's group run!

Returning Tigers, looking for a local running group to share fun and friendship while striding around the town? Join us every Saturday morning for our weekly group runs. Check the column at right for our schedules. These routes feature waterstops every two and a half to three miles! All are welcome and membership is not required, although we do ask you take necessary precautions to stay safe.

Schools Are Open - Be Safe!
It’s that time of the year where our local schools are filled with the ever burgeoning youth population which means more traffic, crowded sidewalks, crosswalks and intersections. Despite all the warnings and admonitions, texting while driving is still an epidemic. In fact, “texting while driving has now surpassed drinking and driving as the leading cause of death among teens, according to a new study.” 

Upcoming Local Races

Chi Omega and Farmhouse Color Run 5K

When: Saturday, August 29, 2026
Time: 8:00 AM (5K)
Where: Cater Lawn, Auburn, AL
Fee: $30, $15 (AU students)
Description: This 5K starts at Cater Lawn with proceeds going towards benefitting both organizations' philanthropies: the Make-A-Wish Foundation and the Leukemia and Lymphoma Society. At each color station, a different color powder will be thrown by volunteers onto the shirts of the runners, so wear white, and expect to be covered in color by the end of the race!

Auburn University ODK Cake 5K
When: Thursday, September 24, 2026
Time: 5:00 PM
Where: Cater Lawn, AU Campus
Distance: 5K
Fee: Free
Description: Omicron Delta Kappa will be hosting Auburn University's Annual Cake Race to kickoff Homecoming Week. The 5k is open to the Auburn community, and the top five male and female finishers of the race will win a cake! This longstanding Auburn tradition will begin and end in front of Katherine Cooper Cater Hall, and the route will take participants around Auburn's campus.

Mercy Medical 5K/10K
When: Saturday, Ocbober 03, 2026
Time: 8:00 AM (1-Mile) 8:30 (5K/10K)
Where: Ogletree Shopping Center, Auburn
Distance: 1M, 5K, 10K
Fee: $20 (1M), $35 (5K), $45 (10K)
Description: Come join us for the 3rd annual Mercy Medical Run to raise money from this race, all of it, will be donated to Mercy Medical. For over 25 years, Mercy Medical has fulfilled this mission through the generous financial support of our community. The clinic is staffed primarily by volunteers who selflessly give their time to love and serve the underserved of our community.

Walk For Life + 5K
- When: Saturday, October 10, 2026
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Opelika Sportsplex
- Fee: $30 (5K), $10 (1M), $0 for 12 & Under (1M) 
- Description: Looking for an easy and fun way to make a difference for LIFE? Join Women's Hope Medical Clinic & Hope Adoptions as a runner or fundraising walker for our upcoming Walk For Life + 5K! By getting sponsors to support your walk, you can help reach our fundraising goal and play a significant role in cultivating a culture of life.

Beat Bama Food Drive 5K
- When: Sunday, November 01, 2026
- Time: 2:00 PM (1-Mile), 2:30 PM (5K)
- Where: Cater Lawn, Auburn University
- Fee: $38 (5K), $18 (1-Mile)
- Description: The Beat Bama Run Fest is a charity color run benefiting the Food Bank of East Alabama. It offers a 5K race and a one-mile fun run for participants of varying fitness levels, encouraging community involvement by collecting non-perishable food donations. Pre-registration is encouraged to save on fees, and the event includes water stops, refreshments, and children's entertainment, making it a well-rounded experience focused on fitness, community engagement, and philanthropy for participants of all ages.

Unity Wellness Center AIDS Day Run/Walk
- When: Saturday, November 14, 2026
- Time: 8:00 AM (1-Mile), 8:30 PM (5K)
- Where: Town Creek Park, Auburn, AL
- Fee: $5 (1-Mile), $5 (5K) (t-shirt $20)
- Description: Join us for the 9th Annual Unity Wellness Center World AIDS Day Run/Walk, featuring a $5 fee for both the 5K and 1-mile events (with an option to add a shirt for $20). Age group awards will be given, and there will be a raffle and refreshments for the whole family. The 1-mile walk starts at 8:00 am (untimed), and the 5K timed race begins at 8:30 am. This event commemorates World AIDS Day, a global day of unity against HIV, and supports Unity Wellness Center's vital services, including HIV testing, counseling, medical care, case management, and prevention education. 

Dealing with Summer Heat
The Auburn hills are tough enough—but add in summer heat and humidity, and it’s a whole new challenge. As the saying goes, it’s not just the heat, it’s the humidity—and it can zap even the most dedicated runner. Use the table below to help pace yourself, and take extra precautions anytime the apparent temperature tops 90°F.

Weekly Whimsy

Shin Pain After Running? Here's What to Do
Matteo Sargenti, The Running Week

Discover effective treatments and prevention strategies for shin pain after running. Learn why runners experience shin splints, when to seek medical help, and how to return to pain-free running with proper techniques and exercises.

Every step feels like a thousand needles piercing your shins—a familiar agony for many runners. According to recent studies, shin splints affect a disproportionate number of runners, with women (55.3%) experiencing them more frequently than men (44.7%). For dedicated runners, shin pain isn't just an inconvenience—it can interrupt training, reduce consistency, and threaten long-term progress.

The good news is that most shin pain is both preventable and treatable when addressed early. By recognizing symptoms and taking appropriate action, runners can often avoid extended recovery periods and continue training with minimal interruption.

Introduction: Identifying the Problem
Shin pain is one of the most common running injuries, affecting recreational runners, marathoners, and especially beginners. Research suggests that approximately 15% of new runners experience medial tibial stress syndrome (MTSS)—commonly known as shin splints—during their first year of running. Women appear to be affected somewhat more frequently than men.

Managing shin discomfort is important because untreated pain can progress into more serious injuries requiring prolonged recovery. Many runners ignore the early warning signs, only to find themselves sidelined for weeks or even months. Most runners will experience some form of lower-leg pain during their running journey, particularly after increasing mileage or intensity too quickly. Understanding the causes of shin pain—and responding early—can prevent minor discomfort from developing into a chronic injury that interferes with long-term training.

Understanding Shin Pain

Shin splints, medically known as medial tibial stress syndrome (MTSS), are the most common cause of shin pain in runners. The condition typically causes pain along the inside edge of the tibia (shinbone), often described as a dull ache or tenderness that worsens during or after exercise and improves with rest. Approximately 15% of beginning runners develop MTSS within their first year, while runners returning from previous lower-leg injuries face an increased risk of recurrence.

It is also important to distinguish between acute and chronic shin pain. Acute pain usually develops suddenly after a longer-than-normal run, a rapid increase in training, or running on hard surfaces. Chronic pain, however, develops gradually. It may begin as mild discomfort during warm-up, temporarily disappear as the muscles loosen, then return with greater intensity as the run continues. In more advanced cases, the pain may persist even after exercise has ended.

Common Causes of Shin Pain
Most cases of shin pain result from overuse, when the muscles, tendons, and bones of the lower leg are subjected to more stress than they can recover from. This frequently occurs after runners increase their weekly mileage or training intensity too quickly. Following the 10% rule—limiting weekly mileage increases to no more than about 10%—helps reduce the likelihood of overuse injuries.

Running surfaces and footwear also play important roles. Hard surfaces such as concrete and asphalt transmit greater impact forces than softer trails or tracks, while hills and uneven terrain place additional stress on different parts of the lower leg. Shoes that are worn out, poorly cushioned, or inappropriate for your foot type absorb less impact and increase strain. Likewise, foot mechanics such as flat feet or unusually high arches can alter weight distribution and contribute to shin pain.

Finally, muscle weakness or tightness—particularly in the calves, ankles, and stabilizing muscles of the lower leg—can increase susceptibility to injury. Runners who have experienced previous lower-leg injuries are also at greater risk of redeveloping shin pain unless the underlying contributing factors are addressed.

Treatment and Management

Rest and Recovery
The first priority is reducing stress on the injured tissues. Temporarily decrease or stop high-impact running and substitute low-impact activities such as cycling, swimming, or elliptical training while the inflammation subsides. Most runners recover more quickly when they remain active through cross-training rather than stopping all exercise completely.

Stretching and Strengthening
As pain begins to improve, gradually rebuild strength and flexibility through calf stretches, toe raises, ankle-strengthening exercises, and balance work. Regular stretching after runs reduces muscle tightness, while strengthening the lower-leg muscles improves resilience and helps prevent future episodes of shin pain.

Proper Footwear and Training
Wear running shoes that match your foot type and running mechanics, replacing them every 300–500 miles as cushioning gradually deteriorates. Some runners with biomechanical issues may benefit from over-the-counter or custom orthotics.

Resume training gradually, following the 10% rule for mileage increases, limiting hill running during recovery, and incorporating regular strength training to correct muscle imbalances. Continuing low-impact cross-training helps maintain cardiovascular fitness while reducing stress on healing tissues.

Pain Relief
Ice painful areas for 15–20 minutes several times daily to reduce inflammation. Compression sleeves, leg elevation after runs, and over-the-counter pain medications or anti-inflammatory drugs (when appropriate) may also provide temporary symptom relief during recovery.

Professional Care
Consult a healthcare professional if shin pain persists longer than two weeks, worsens despite rest, or is accompanied by swelling, numbness, or sharp, localized pain. Physical therapists can develop individualized rehabilitation programs, while physicians may recommend imaging studies to rule out more serious conditions such as stress fractures or chronic exertional compartment syndrome.

Key Takeaways
Most cases of shin pain respond well to early intervention and conservative treatment. Addressing discomfort promptly can prevent minor irritation from progressing into stress fractures or other serious injuries. The best prevention strategy combines gradual training progression, appropriate footwear, strength training, flexibility work, and careful attention to your body's warning signs.

With early treatment and a sensible return-to-running plan, most runners can recover fully and continue training without long-term problems.

The Road to Recovery
Recognizing shin pain early and responding appropriately can mean the difference between a minor training adjustment and weeks of frustrating downtime. Successful runners make injury prevention part of their routine by wearing appropriate footwear, increasing training gradually, and strengthening the muscles that support the lower legs.

While most cases of shin pain resolve with conservative treatment, persistent or worsening symptoms should never be ignored. By listening to your body's signals and addressing discomfort promptly, you can continue running comfortably for years to come—turning shin pain into nothing more than an occasional reminder to train smarter and stay healthy.

Link to article: https://tinyurl.com/yv5z24tr

Quote of the Week

Don’t try to overhaul your life overnight. Instead, focus on making one small change at a time. Over time, those small changes will add up to big transformations.

Don’t Give Up!
                       Anonymous

Video of the Week

How to Run Strides: 4 Types of Strides (12:50)

Strides are a fundamental aspect of training for distance runners. Like an easy run or threshold workout, they're staples included in almost every good training program.

** 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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