No-Sweat Running Tips

Kristen Henehan surprised the local running community—and herself—when she won the Marine Corps Marathon in 2:51:09 in October. Henehan was running in her first marathon and had never run farther than 22 miles.

Now she’s training for a marathon in Phoenix on January 13, where she hopes to improve her time by four minutes to qualify for the Olympic trials in Boston.

A former runner at Georgetown University, Henehan, 28, is a lobbyist for Evans Capitol Group in DC. She and her husband, Mike, live in Silver Spring.

Why she runs: “It’s my time to be by myself. It’s almost therapeutic.”

Training plan: “When I’m training, I run six days a week. I started training for the Marine Corps Marathon in July at about 35 miles a week, then slowly built up to about 65.”

Sticking with it: “Having a goal helps. The running group I joined, Pacers/Brooks Racing Team, helped too. We met on Wednesday nights to do track workouts and did long runs on weekends. It was a fun way to meet people.”

Favorite trails: “I like Rock Creek Park. My running group met at Carderock a lot. I like the Glover-Archbold trails near Georgetown. I did tempo runs on the Capital Crescent because it has mile markers.”

On gadgets: “I’m pretty low maintenance, but I do have a Nike running watch and an armband for my iPod. That’s what’s great about running: You don’t need too many things to get out the door.”

What she wears: “I like lightweight, water-resistant fabric, like Nike Dri-Fit shirts and sports bras and Brooks all-weather gear. The wicking material stays dry when you sweat. It’s worth spending the money because they last longer and are more comfortable.”

What gets her moving: “My workout mix is a wide variety—everything from Bruce Springsteen to Beyoncé.”

Where she shops: “Pacers is great for running gear—I shopped there before I joined their team. [It has locations in Arlington, Silver Spring, and Old Town.] They’ll watch the way you run and recommend a shoe for your body type and foot. For discounted clothing, I like RnJ Sports in Bethesda and Rockville. And I love Lululemon athletic clothing—it’s great for when I’m trying to look cute.”

Secret to success: “I drink a small glass of MonaVie twice a day. It’s packed with 19 types of fruits. It gives me energy and helps me recover from long runs much quicker.”

Diet: “Every morning I have a good breakfast, usually cereal or oatmeal and fruit. The night before the marathon, I went to Maggiano’s and indulged.”

Tennis, Anyone?

Channel 4 news anchor Jim Handly grew up in Florida, where he competed in state junior tennis tournaments and then on the national circuit as a teenager. He still plays in charity tennis events and is involved in the Washington Tennis & Education Foundation, which helps disadvantaged youth.

Fitness routine: “I play tennis twice a week and jog on the treadmill two or three days a week for about 35 minutes. One morning a week, I also do free weights.”

Why tennis: “Tennis is one of those games that you can play forever. Even if you don’t play for a few weeks, it comes right back to you. It’s like riding a bike.”

Staying motivated: “I play a lot of doubles. If there are three other people counting on you to show up, you have to go. The treadmill is harder. I put a treadmill in my house—when it’s staring at me on the other side of the room, I have no excuse.”

Favorite stores: “Drilling Tennis & Golf in downtown DC is great. They string racquets. They’ve got great tennis clothing. Fleet Feet in DC’s Adams Morgan is a great spot for running shoes and gear.”

Workout wardrobe: “I’m all about Under Armour because it’s light and breathable.”

On gear: “I go back and forth between two racquets: a Wilson Hammer and a Catapult by Völkl.”

Diet: “I never miss breakfast. I have a routine: oatmeal and bananas and coffee.”

Secret to success: “Stretching before and after working out.”

Weakness: “Eating what is free and available. If they put brownies out in the newsroom, I can’t eat just one. I eat five.”

More Fitness: Editors’ Picks

For a good selection of golf apparel, gear, and gadgets: Golfdom in McLean.

For good advice on running shoes and apparel: Along with Pacers and Fleet Feet, Potomac River Running in Reston, Ashburn, and Burke.

For well-priced fitness gear—from exercise balls to sports bras: Target.

For high-quality workout clothes at a discount: Under Armour, Nike, and Adidas factory stores, all at Leesburg Corner Premium Outlets.

For stylish and comfortable yoga wear: TranquiliT in DC’s Dupont Circle.

For informed and friendly service and a good selection of biking clothing and gear: The Bicycle Place in Silver Spring.