The RunVermont Pulse
In this edition of the RunVermont Pulse:
1. Finish Festival Fun (Half Marathon Unplugged)
2. Powered by Possibility (FREE youth event)
3. 2026 VCM Digital Race Guide (business listings)
6. Exercises to Prevent Injuries from VASTA
Participants at Freezy Cheeks: Third Berg, Lee Krohn Photography
Finish Festival Fun
Finishers at 2025 Half Marathon Unplugged
Psst. Did you hear that this is the 20th Anniversary of Half Marathon Unplugged?
When this race started 20 years ago, it was meant to be a practice race for those registered for the Vermont City Marathon and who had never run a race before. It was an opportunity to experience a start (and finish!), practice running through an aid station, get in a long run, break up the marathon training, etc. It was “No Frills, No Hills.”
Last year, we acknowledged that there are some pretty sweet frills at this race that has turned into something amazing all on its own.
This year, we’re adding a few more frills and continuing some tried-and-true ones:
- Courtesy of lululemon Church Street Marketplace, first-place female, male, and non-binary; first female masters; and first male masters (based on chip time across both waves) will all be getting a top and bottom from lululemon Church Street Marketplace.
- 802 Timing will be on hand to provide net timing, meaning that your finish time will be based on elapsed time from when you cross the start to when you cross the finish.
- Each participant will receive two tear tags to redeem from our food vendors: Green Mountain Smoothies, Micro Mobile, and Switchback Brewing Co. are confirmed, with more to follow.
- Sponsors VASTA Performance Training & Physical Therapy, Altra, and Allen Pools & Spas will be at the Finish Festival at Switchback Brewing Co. to answer your training and physical therapy (VASTA) and shoe (Altra) questions and provide participants with access to two cold plunges (Allen Pools & Spas). Allen Pools & Spas will also be hosting a Recovery Event for participants and families to unwind and experience the powerful recovery benefits of hot tubs, saunas, cold plunges, and swim spas. Link to register and more details (like what to bring!).
- UnTapped All Natural Athletic Fuel (energy gels and Mapleaid Hydration) will be on course at the Leddy Park Aid Station.
- The Merchandise Tent will be stocked with vintage race t-shirts and other items, including a brand new Thuja Outdoor Clothing beanie in the popping black and yellow colors of the 20th Anniversary Half Marathon Unplugged.
- Switching things up, the 2026 medal will convert into a wooden coaster so that you can subtly brag about your accomplishment to anyone that comes over.
Fun Frills, No Hills 20th Anniversary Style!
Powered by Possibility on Saturday
Join Noelle Lambert, two-time Paralympian and world bronze medalist representing Team M&T Bank, at the University of Vermont (Gutterson Fieldhouse) on Saturday, March 21, 2026, for a FREE youth event.
Participants will get to hear about Noelle's inspiring journey as a professional athlete and her experiences competing on the world stage, participate in play-based warmups and dynamic exercises inspired by RunVermont's Mini Milers curriculum, and sprint/jog/hop/participant's choice one (or more!) laps around the 160-meter track. Registration includes snacks, a special race bib, and a commemorative neck buff.
Doors open at 8:00 a.m., with opening remarks and Noelle's program at 8:30 a.m., followed by dynamic exercises and laps at 9:30 a.m.
Promote Your Business in the M&T Bank Vermont City Marathon Digital Race Guide
2026 Digital Race Guide Cover
We’re bringing back the M&T Bank Vermont City Marathon & Relay Digital Race Guide and want local businesses to get involved! The Race Guide will connect thousands of runners (many that are coming to Vermont for the first time), volunteers, and spectators with local businesses during race weekend.
Businesses can promote special discounts or offers that participants and volunteers can redeem by showing their race medal, (participant or volunteer) shirt, or bib. It's a great way to welcome visitors, support the running community, and bring new customers through your doors.
Listings in the Race Guide must include some sort of discount/offer (think $1 off a beverage, 5% off your meal, BOGO tickets, etc.) and when the discount/offer is available and are priced at:
$100 – Includes business name, special discount/offer, and active link
$200 – Quarter-page graphic with active link
$350 – Half-page graphic with active link
$500 – Full-page graphic with active link
The Race Guide will be widely distributed through:
The RunVermont website
Pre-race emails sent to participants
QR codes displayed and distributed at the Sports & Fitness Expo
This is a great opportunity to showcase your business to thousands of visitors during Vermont’s largest single-day sporting event and the unofficial start of summer. Help us show off so much of what makes Vermont special!
Businesses interested in participating should complete the listing form. Not picturing what the Digital Race Guide might look like? Check out the 2025 Eugene Marathon Event Guide (pages 14, 25, 32, 35, and 39) for examples. Please contact info@runvermont.org with any questions.
Freezy Cheeks Recap
Connelly's Corner
Participants of Freezy Cheeks 5k: Third Berg, Lee Krohn Photography
Last weekend we wrapped up our 5th winter with a race series. For a long time RunVermont had talked about how we could add to our race offerings and we kept coming up with the idea “add a winter series”, but it took covid to really get us thinking how we could make it happen. We’re proud to be able to bring this to our running community, and proud that you all have been so supportive.
In 2022, year one, we had 49-104 people entered in the 3 races, and 155 total finishers when you add up all 3 races. 2023 we were up considerably, but still no races with 100 or more finishers. In 2024 these races had around 150 finishers, and last year and this year we’re psyched to see 250-300 runners and walkers out to get some exercise, test their winter fitness, and warm up all their cheeks.
With 15 winter series races under our belt, without a doubt this year’s February race at Zero Gravity was the coldest we’ve seen, but yet almost 100 of you joined us live and many more submitted virtual times. January at Black Flannel and March at Switchback were much more friendly days for a winter race. We want to Thank all our hosts for believing in what we’re trying to accomplish and providing shelter when we need it and refreshment after the finish line.
Something the old retired coach in me loves looking at is how runners do this year compared to last year. I know, the weather changes and that’s a big factor. But especially a course like the one at Switchback that we’ve now run multiple times, I’m checking out 2025 vs 2026 and need to call out just a couple finishers who pop out to me… Daniel Liguori is always one of our top finishers, 17:23 last year vs 17:00 this year. Nice!... Sarah Pribram, not just a million miles skier (feels like a million anyway) but one of our top female runners the last few years, 21:55 down to 21:03… Here’s one that blows me away, Benjamin Symonds who I think runs every race we produce, in both 2025 and 2026 he ran 30:37 at the Switchback Freezy Cheeks. Ben, you get a new nickname from us, “Mr. Consistency”… Ooh, here’s another one, Paul Farnsworth who also runs pretty much all of our races, 28:40 last year and down to 27:46 this year. The median time this year was about 20 seconds faster than last year. If you ran both years, I hope you were part of that trend and if not keep up your training because there are so many great races to test yourself at through 2026.
We hope you had fun at the winter races, and hope we’ll see you back in 2027!
Volunteer Spotlight
We are so fortunate to have volunteers like Cherifa Swearingen, who has been supporting RunVermont events for almost 20 years. She brings enthusiasm and positive energy to her volunteering posts, and makes the safety of race participants her top priority. Here's more about Cherifa that we think you will find interesting.
Cherifa was born in Algeria and raised in an orphanage in Paris, France where she developed resilience, curiosity, and a love for the world beyond borders. Now living in Vermont’s Green Mountains. She works as a translator for the United Nations and as an international tour guide. A passionate long-distance runner and full Ironman finisher, Cherifa loves supporting athletes along the course and sharing their excitement on race day. She also volunteers as a Caring Clown in hospitals and nursing homes. Known for her warmth, laughter, infectious joie de vivre, and positivity, Cherifa enjoys helping others push their limits and celebrate every finish line.
A heartfelt thank you to Cherifa for all that she brings to our community.
The 5 Best Exercises to Prevent Injuries & Improve Performance in Runners
We asked Jeff Albertson, Owner/Director of Physical Therapy at VASTA Performance Training & Physical Therapy, to share the five best exercises to prevent injuries and improve performance in runners. Jeff took on this herculean task and has this to share:
Attempting to boil down a complex and hyper-individual topic such as this is a fool's errand . . . and we’ve gone ahead anyway!
Runners of all types—elite to recreational, and long-distance to sprinters—can benefit from a properly tailored resistance training program.
Whether you’re looking to reduce injuries or improve your running efficiency, consider dedicating 10-15% (minimum) of your training time to resistance training and reap the rewards.
Click here for more info . . . and stay healthy!
More from the Blog
Looking for inspiration, motivation, or just your next great run?
The RunVermont blog has you covered this month with everything from snowy Burlington routes to legendary New England hills—and a reminder of the community spirit that powers race day.
We didn’t want to jinx it, but in Winter Running Routes in Burlington: The Best Snowy Paths, Chief of Race Operations, Joe Connelly, shared some of Burlington’s best cold-weather running routes, from scenic waterfront paths to neighborhood loops that stay runnable even after fresh snow. With decades of running experience in the Queen City (and more than 30,000 lifetime miles logged there), Joe offers trusted local insight for both visiting runners and longtime Burlington regulars.
Sticking with New England, but diving into a different challenge than snow and ice, Invited Runner Coordinator for the M&T Bank Vermont City Marathon, Greg MacGowan, dives into the world of New England’s toughest and most iconic hilly races, exploring why runners keep coming back for the challenge. From relentless climbs to legendary courses, it’s a reminder that sometimes the most rewarding miles are the ones that push us uphill. Read all about his picks in Hilly Races in New England.
And in a special guest post titled Community Shines at the Vermont City Marathon & Relay, M&T Bank Regional President Heidi Stumpff reflects on what makes the M&T Bank Vermont City Marathon & Relay so special. Heidi has a front-row seat for how each Memorial Day Weekend, thousands of runners, volunteers, and spectators come together across Burlington, creating an atmosphere of celebration and support that defines the state’s largest single-day sporting event. The story highlights the volunteers, neighborhoods, and cheering crowds who turn race day into a true community celebration.
Heidi Stumpff, M&T Bank Regional President, after 2025 M&T Bank Vermont City Marathon & Relay
Want to stay up to date on all things blog? We try to post something new every Wednesday.