AORTA News: November 10th, 2025

2025 Walk For Life +5K Results and Videos

5K Results: Link here

Upcoming Race This Saturday!

Unity Wellness Center AIDS Day Run/Walk
- When: Saturday, November 15, 2025
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Town Creek Park, Auburn, AL
- Fee: $5 (1-Mile), $5 (5K) (t-shirt optional fee)
- Description: Join us for the 8th 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), and veterans can run for free (see website for details). 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. 

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.

Interested? Email aortarunningclub@gmail.com to learn more!

Upcoming Local (and not so-local) Races

Moore’s Mill Turkey Trot
- When: Thursday, November 27th, 202t
- Time: 8:00 AM
- Where: Moore’s Mill Club, Auburn, AL
- Fee: $35 includes t-shirt
  (Register by Nov 18th for guarenteed t-shirt)
- Description: The annual Moore’s Mill Club Turkey Trot is something NOT to be missed! Taking place Thanksgiving Day morning, it has become a fun family tradition for many. Runners, joggers & walkers - this fun run is for EVERYONE!
- Last year we raised $27,300 for the Food Bank of East Alabama.
- $1 Donation Equals 7 Meals!

Active Auburn Jingle Jog & Santa Stroll 
- When: Saturday, December 06, 2025
- Time: 6:30 AM (1-Mile), 7:00 AM (5K)
- Where: Toomer’s Corner, Downtown Auburn
- Fee: $20 (Fun Run), $30 (5K) 
           *Prices increase after November 26.
- Description: The Jingle Jog 5k and Santa Stroll Fun Run are here again – so pull out those Santa hats and ugly sweaters! Join Active Auburn on Saturday, December 6th at 6:30 a.m. as we ring in the holiday season in style! The Santa Stroll Fun Run (1 mile) will begin at 6:30 a.m. at Toomer’s Corner and the Jingle Jog 5k will begin at 7:00 a.m. at Toomer’s Corner.

Candyland Christmas Half-Marathon & 5K
- When: Saturday, December 06, 2025
- Time: 7:30 AM (Half-Marathon & 5K)
- Where: Andalusia, AL
- Fee: $35 (5K), $60 (Half-Marathon)
           *Prices increase after December 5th.
- Description: Run through Christmas in Candyland—think custom kid-size cottages, giant decorated trees, snow machines, and more. The course starts near Springdale Estates, rolls through historic neighborhoods with moderate hills, and finishes in full holiday cheer. All finishers get a super-comfy Christmas-themed shirt and a medal. Bring the family, race, then spend the weekend enjoying Candyland!

Auburn Toys for Tots 5K/10K and Fun Run
- When: Saturday, December 13, 2025
- Time: 8:00 AM (1-Mile), 8:30 AM (5K/10K)
- Where: Wrights Mill Road Elementary
- Fee: $20 (1-Mile), $35 (5K), $45 (10K)
  ** Prices increase after December 2nd 
- Description: Mark your calendars and start the holiday season in a festive mood with a 10K, 5K, or 1-Mile!  All participants are asked to bring a new, unwrapped toy. to be distributed to children in need. This year, Toys for Tots donations are especially important. the weak economy has caused many to lose jobs, be furloughed, or be forced out of work for long periods of time. Families in these difficult situations desperately needed a little extra holiday cheer this holiday season. The Toys for Tots race will help bring people together during the holidays. All participants who register online by December 1st will receive a souvenir festive t-shirt!

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

How to Poop Before a Run
RunningState.com   

No one likes talking about it, but every runner thinks about it: the pre-run poop. When it doesn’t happen, you feel it—every mile. A bloated belly, cramps, the lurking fear of a bathroom emergency… it’s enough to turn a good run into a sufferfest.

That’s why experienced runners treat digestion like part of the training plan. Runners are creatures of routine, and just like you train your legs and lungs, you can train your digestive system.

While there’s no guaranteed trick to trigger a bathroom break on command, these science-backed (and runner-tested) strategies can help things move along before you head out the door.

Let’s get things going.

1. Wake up earlier than you think you need to
It’s not just about giving yourself enough time to brush your teeth, gear up, or sip coffee. Your digestive system needs a wake-up call, too. After a night of rest, your colon responds to movement, hydration, and daylight. That’s why most people naturally go in the morning.

Set your alarm 30 to 60 minutes before your planned run. This buffer gives your body time to react to your morning routine—and your bowels time to do their thing without pressure.

If you’re racing, mimic this schedule in the weeks leading up so your GI tract knows what’s coming.

2. Use caffeine strategically
Coffee drinkers, rejoice: your morning cup isn’t just for alertness. Coffee stimulates the gastrocolic reflex, a fancy term for the signal that tells your colon to contract and move things along.

Interestingly, this effect isn’t solely due to caffeine. Studies suggest that other compounds in coffee—like chlorogenic acid—also play a role in stimulating digestion. That’s why even decaf coffee can help get things moving.

If you’re not a coffee fan, tea or even hot water with lemon may have a similar effect. Just be aware—some runners are more sensitive than others.

Practice on training days to find the right amount that helps without causing emergency sprints to the bathroom.

3. Stick to a consistent pre-run routine
The body thrives on rhythm. If your sleep, wake-up time, breakfast, and warm-up change daily, your bowels won’t know when to kick in. A consistent routine—especially in the hour before your run—can help train your system to follow suit.

Wake up at the same time. Drink the same beverage. Eat the same pre-run meal. Warm up the same way. And if your body doesn’t respond right away, don’t panic. It can take several days (or even weeks) of routine to make the results more predictable. Once you find a routine that stimulates your urge to go, stick to it.

4. Eat something that triggers digestion
A little food can go a long way. But timing and type of food matter. Opt for small, easily digestible foods known to promote bowel movements:

- Prunes: High in fiber and sorbitol, a natural laxative. Two or three prunes about 30–60 minutes before a run can do the trick—but don’t overdo it unless you’re staying very close to home.

- Dates or raisins: Provide natural sugars and fiber.

- Oatmeal: Contains soluble fiber that aids digestion.

- Probiotic yogurt with honey (or prunes): Delivers gut-friendly bacteria and natural sugars that can help stimulate digestion. Just be cautious with dairy—some runners are sensitive to it, and it could trigger GI issues and runner’s diarrhea. Try it before an easy run first to see how your body reacts.

Avoid relying on specific medications or laxatives before a run, as they can lead to unpredictable results and potential discomfort during your workout.

5. Get moving before you start running
Jumping straight out of bed and into a run might save time, but it can leave your gut lagging behind. A gentle warm-up—like walking, light stretches, or a few yoga poses—can signal to your digestive system that it’s go-time.

Start with five to ten minutes of movement before your actual workout. Not only does it help with bowel function, but it also preps your muscles, reduces injury risk, and mentally eases you into your session.

Some runners even jog around the house before the actual workout to stimulate a bathroom visit.

6. Try a belly massage or squat position
Sometimes your digestive system needs a little nudge. A gentle abdominal massage—using circular motions around your lower belly in a clockwise direction—can help stimulate movement through the intestines.

Additionally, massaging the perineal area (the area between your anus and genitals) can also promote bowel movements.

Another option—use gravity to your advantage. Squatting (or mimicking a squat using a stool under your feet while sitting on the toilet) straightens the rectal angle and relaxes pelvic muscles, making it easier to go. Even just sitting on the toilet to relax can sometimes trigger the urge to poop.

Don’t be afraid to go twice
You went once. You’re sure you’re done. But then you start your run—and realize you were only halfway there. Sound familiar?

Many runners experience a “second wave” 10 to 30 minutes after their first bathroom visit, especially if they drank coffee or did some warm-up movement in between.

If time allows, hang out a bit after your first go and give your body another chance. Better to go twice than stop mid-run in panic mode.

The bottom line
Nothing feels better than starting a run with a clear head—and an empty gut. With a little practice and a few tricks, your body can learn to do its business before you do yours.

Don’t wait for race morning to try something new. Use your long run days to experiment with caffeine timing or trigger foods like prunes.

And if nothing works perfectly every time? That’s normal. Your gut isn’t a machine. But with a consistent wake-up routine, it can be a more predictable part of your training—one less thing to worry about before a run.

Link to article: https://tinyurl.com/7untc7j7

Quote of the Week

    Push Yourself,

    Because No One Else

    Is Going To

    Do It For You.

               Anonymous

Video of the Week

Key Beginner Running Mistakes to Avoid (15:13)

Running mistakes are a crucial part of our development as runners - if we learn from them. They can be frustrating, painful, and even end our running career if we don't. Watch Coach Nate reflect on the biggest mistakes he sees newbies make, both from his personal experience as well as from the thousands of runners we've coached online.

** 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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