Hug a Runner Day 2013 (Training Guide)

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Screen Shot 2013-11-01 at 4.33.52 AMIt is time to G.O. H.A.R.D.  This year’s annual Globally Organized Hug A Runner Day celebration will be the biggest yet! Are you ready to Share the Sweat?

November 20th, 2013 is a huge celebration! Runners of all styles, ages, genders, speeds, sizes, and ethnicities unite in an embrace as we celebrate the third annual Hug a Runner Day!

We are adding several new twists to the celebration this year as we wrap our arms around cross country runners, track runners, road racers, walkers, joggers, and sloggers.  Nothing shows our unity better than a great big sweaty hug!

Screen Shot 2013-11-01 at 4.52.22 AMWhat’s new this year?

1.  Giveaways all over facebook: See the list below and join our event page for more details.

2.  Event in Portland:  There has never been a fun run like this one!  Click here to read about the first annual G.O. H.A.R.D. fun run sponsored by Fit Right.

3.  Group Run Contest:  Read about our fun run, and then help organize or create something similar in your community. We are going to visit the town with the biggest/most spirited celebration some time in 2014.

4.  Cool New Shirts:  Get your official G.O. H.A.R.D. shirts now.

Here is the Training Guide:

There isn’t much time. The big day is less than a month away. If we are going to be ready, we need to train as much as possible.  Just like running, we can’t expect to perform well on Hug a Runner Day if we don’t put in the work beforehand. So…

Below are a few training suggestions to help everyone train for the third annual Hug a Runner Day coming November 20, 2013.

1.  Interval Hugging: Try both long and short intervals and don’t forget to change leads with your hugging partners so everybody gets a chance to set the pace.  We recommend starting with 10 X 40-second hugs with ample recovery.  More experienced huggers may want to cut down on the rest between hugs.

2.  Long Slow Hugs: This should be a staple of your training program.  Set aside time twice a week to share a hug lasting several minutes.  Up to 20% of your weekly hugging time can be spent in a single hug.  Be sure to choose your LSH partners carefully because this kind of training might scare off newcomers.

3.  Speed Hugging: Don’t overdo this especially if you are not already an experienced hugger.  Speed training is important but can lead to injury if huggers try to do too much too soon.

4.  Hug Visualization: To be at your best you must prepare mentally.  In order to be ready for anything, make sure to visualize hugging runners of all sizes, genders, ages, and ethnicities.  Unlike in running, we do not recommend hug visualization (HV) while engaged in interval hugging (IH), speed hugging (SH), or Long Slow Hugging (LSH).  Leave hug visualization to moments when you are alone.

5.  Cross Training: Running couples may want to engage in some “cross training” activities.  In fact some of the above workouts (especially the LSH) can lead to cross training.  While not necessary, these activities can add a little spice to the day-to-day grind.

Screen Shot 2013-11-01 at 4.45.33 AM4 Ways To Participate Before The Event:

1. Practice hugging as many runners as possible.

2. Go to the Hug a Runner event page on facebook and click the blue “Join” button.  Don’t forget to invite your friends!

3. Follow these pages. At least one of these amazing facebook pages will be giving away free stuff every single day leading up to the event:  Distant Runners, Runner Unleashed, Ultra Moms on a Mission, Running Through Chaos, Run Like a Girl, I Run to Drink, Run Hard Always Finish, Run Junkees, Slow is the New Fast, No Limits Running, Dare to Be Different, and Life in the Day of a Runner.

4. Share this blog or write your own. If you have a blog you have permission to use anything you find here.  


4 Ways To Participate On November 20th:

1. Wear running shoes all day long. If possible, wear an old race bib.  If you see someone wearing these items, run up and give them a hug!

2. Organize a group hug with your training group. Send us a picture of your G.O. H.A.R.D. celebration.  The pic with the most spirit/creativity/people will be visited by us Adam Goucher and Tim Catalano in 2014.  More details to follow.

3. Send every runner you know a virtual hug by enclosing their names in double brackets like this ((Adam and Tim)).

4. Commit random acts of hugging.

Screen Shot 2013-11-01 at 4.42.00 AM


Most of all have a great time and SHARE THE SWEAT!

**Be sure to like this post and share it on your wall or in your own blog.  Happy Hugging!**


18 Responses to “Hug a Runner Day 2013 (Training Guide)”

  1. Thom Gent

    I live and walk in Lower Burrell, PA. What to do on November 20th, 2013?

  2. Karen Bruening

    Hi! I noticed that the shirt sizes stop at XL (I need a 2xl or 3xl-I am larger and really just starting to run more). Is there any chance of you getting any larger shirts? If not, is it copyrighted? Or can I make my own shirt with the G.O. H.A.R.D. logo written or painted on it?

    Thanks! Karen

  3. Denisa LaCombe

    I ((HUG)) Michelle Jarvis for all her hard work she does for running! <3

  4. Denisa LaCombe

    I ((HUG )) Natasha Phillips for her inspiring her cousin to run! <3 YOUR THE BEST RUNNER GIRL EVER ! I am so PROUD of all you do!!

  5. Karen Grossini

    My hugs usually include a tear…I’m in ….this is so cool.. I will get the word out here on the Central Coast !!!!

  6. Matt Radtke

    I run to be the best I can be. In running and life.

  7. Mari Kay-Nabozny

    We are organizing a large group run in Ashland WI thru my studio! I know we’d love to have you guys come to Ashland — its only 60 miles from Duluth (home visit? :)). A bunch of us ladies went and listened to your Run the Edge talk in Duluth earlier this year and LOVED it! Thank you for the fun event and inspiration!

  8. Charity Camire

    This…is AWESOME! :)

  9. Liz Smith

    Love running and those that strive to reach taking their first steps as walkers or runners! Awesome concept!!!!

  10. Linda colley

    Runners Rock…I Love running…<3
    Hugs to all

  11. Debbie Clark

    Love running and love my Decatur Running Club family as well as all of the extended running family that I have collected over the last two years! Hug a runner is an every day occurrence around here!

  12. Megan

    I never thought I would ever be a runner. 3 years ago a friend had made a New Year’s Resolution to run a 5k race every month for a year and somehow I got pulled into it with her. It was the best thing that could have happened and I have never looked back. I LOVE RUNNING!!

  13. Ann B

    I absolutely LOVE this! It combines 2 of my most favorite things…running and hugs! Can’t wait to GO HARD!! :)

  14. Jingskyie

    I love everything about RUNNING!!! I loooovvvveeee collecting blings and race bibs.i want to i HUG and embrace the world of running!!!

  15. Annamaria

    I love running!! I fell in love with my husband through running, now there’s something to hug about!!

  16. Lindsay Barnes

    Love this!!

  17. Heather Bellis

    I would have never thought I would be saying how much I love to run. I never did any exercise before. A friend had asked me to join her at the gym I said I would try. I have not stopped yet. I ran a 5 k, mud runs, and in October my first half marathon. I am going to do a full marathon in 2014. I cannot believe how much this has changed my life. I absolutely LOVE running and feeling good.

  18. Jojo @ RunFastEatLots

    Fun! I’m sending virtual hugs to all the runners out there!

Comments are closed.