Jim Congdon and Bridgette Hynes' tips for staying in shape.

Written by Brian Bushard

Photography by Kit Noble

How do you build up the motivation to run?

CONGDON: If someone is completely against running, it’s hard to convince that person to get out of the door. But if someone has that interest, it could start with just a 100-foot run, just a gradual introduction into it. For newcomers, it doesn’t always have to be a marathon.

HYNES: As a coach, not all of my athletes are marathon runners. Some of them aren’t training for a race at all, they just want to incorporate running into their healthy routines. For someone like that who’s coming from zero miles a week, I’ll start conservatively with them where they’re at. Maybe you have a tangible goal in mind and maybe you don’t, but we’re going to look at where you’re at and start there. Usually that will be an incremental run-walk session for four weeks or longer. It’s a good way to start someone on a running routine because it’s safe—you’re not going guns blazing and you’re not going to injure yourself. Then you see progress.

What about that next step? How do you keep at it once you first get your foot out the door?

CONGDON: It’s the return [from running] that’s incredible. Once you get hooked and you feel that, then the door is open to get more. It’s a very special feeling. I can’t say that I take it for granted because I’m getting older, so I’m starting to think how lucky I am to be doing this at my age. But with the Brant Point running group, you’re certainly energized by seeing people running and seeing the youthfulness and enthusiasm.

Jim, you’ve been running competitively for over 35 years. Is it hard to maintain the motivation you had when you started?

CONGDON: When I started running, I ran the Boston Marathon in 1989, and then qualified and ran it in 1990, and then would run it every year. For me and a friend of mine who would do it, January 1 was our start date. The feeling of wellness is something you can accomplish [with running]. If I have a bad day, to go out fora run, not even a long one, I’ll come home and just be a different person. For me, I use Brant Point as a speed work session where you’re doing anaerobic intensity, and it’s really for the last four years improved my conditioning in racing.

What are the benefits to running with a group?

CONGDON: When I was younger, I took for granted the aspect of being with people and making new friends. When COVID hit, you were looking for a reason to get together. We were outside, and it dawned on me that the people I was meeting and the relationships I was forming, and it was so enjoyable. Here are people I wouldn’t meet otherwise, and you have something in common. It grows from there.

What running gear do you recommend for the winter?

HYNES: Layers, hat, gloves. For winter running, you need moisture-wicking apparel. A good hat and a nice thin pair of gloves—something with merino wool, a base layer. That’s great because it will wick sweat and it’s not too bulky. A lot of people will bundle up, but then you’re sweating and then you’re freezing because of all of the sweat on your body that’s freezing.

What foods and drinks do you use or avoid before or during a run?

HYNES: On-the-run fuel is very nuanced. Everybody has their favorite gel, flavor of gel, brand or gummy. Some people like drinking their carbs. I carry a small assortment of it. There’s so much out there it’s hard to keep up with. My rule of thumb is that any exercise you’re doing—whether it’s biking, swimming or running—if it’s 90 minutes or more that you’re out there, you need to be fueling yourself every 40 minutes at least.

What about biking and swimming? Is there a benefit to alternating forms of exercise?

CONGDON: Cycling and swimming are my curse. I’m a huge fan of cross-training. For me, it’s key to protecting my knees. I don’t run a ton of miles every week compared to what younger people do, and I intersperse it with a ton of biking all year long. In the winter, I’ll sit on the trainer for three or four hours.

Nantucket seems to have a tight-knit community of runners. What is it about that running community that’s helped it persevere for so long?

HYNES: There’s a good mix of ages, abilities and levels in the group. Some people might never run a race, but they like to come and run with a bigger mass of people. Some just come out and get some exercise and chat with other runners.

CONGDON: You also can’t find a more beautiful place [to run]. There are trails and miles and miles of roads.