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By Galloway, Brennan; Galloway, Jeff

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This scenic course has lakes, streams, and forests, and you can walk to and from the start by staying at several nearby hotels. There’s an early start (one hour), and the traditional start time is a very civilized 9 am. The route runs briefly through downtown Anchorage and near the point where the streets parted and buildings slid down the hillside during the 1964 earthquake. After a mile you’ll enter a recreational trail that goes along the harbor. Half marathoners turn left and run through a beautiful stretch of parkland and forest.

Walk for 2-3 minutes gently and start over again, gradually increasing the roughness of the terrain. Note: Stop the workout and walk if you feel any orthopedic issue. At first you should do only 5 minutes of these segments. Gradually increase the number of segments until you are doing 5-7 x 5-minute segments. This allows the feet, ankles, and legs to adapt to uneven terrain. Don’t keep running on terrain that could produce injury. Structure the terrain segment so that you have a stable area within a few steps, and move to that area when needed.

Walk up steep hills. It is not only more difficult to run up a hill, but you can’t see the surface ahead as well as when running on the flat. It only takes one patch of loose gravel to send you crashing down the hill. When in doubt, be extra careful. Beware when tired—take extra time to stay under control. At the end of a long run, you will not be able to control feet and legs as you can when fresh. When rocks, slippery surface or holes are present, you’re more likely to get injured if you try to run through the hazards.

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