The nation's birthday is coming. There will be singing. There will be flags. There will be fireworks. And there will be cookouts overflowing with food. But indulging at cookouts can lead to guilt, and guilt just has no place at a party.

One way to head off that guilt before it starts is to take a run. Independence Day 5Ks are a tradition in many Arkansas cities, and the biggest is Little Rock's Firecracker Fast 5K at 7:30 a.m. Friday.

This is the 38th year for the race founded by Gary Smith and now operated by Fleet Feet Sports Easy Runner. Last year about 1,400 participants did the Firecracker.

"It's built up over the years, built up some tradition," says co-organizer Sean Coughlan.

"Families do it year after year," adds his wife and co-organizer, Noelle Coughlan.

This isn't a loop race, starting and ending at the same spot. This one begins at Kavanaugh Boulevard and University Avenue and ends at War Memorial Stadium. Anyone familiar with Little Rock geography knows what that means: It's almost all downhill. That also means it's "known to be fast," Sean Coughlan says.

Last year, 25-year-old Tim Richard of North Little Rock won the race in 15:37:13 and the first woman, Erika Setzler, 21, of Conway, blazed in at 17:07:50. The course record, 13:26:4, was set by Reuben Reina in 1992; the women's record was set by Colette Murphy in 1996, 15:20:6.

But first-timers should realize there is a sharp uphill turn in the last mile, where the route passes between War Memorial Stadium and the Little Rock Zoo. It's smart to hold back a little energy for that quarter mile, so you will be able to pick up your pace again for the downhill finish.

The race is chip-timed using Start 2 Finish Timing, which provides instant timing and streaming action on several flat-screen TVs. When a runner finishes, he can walk up to a kiosk, punch in his bib number and see his results without having to wait around for results to be posted later in the day.

"You can see how you did in the race literally 10 seconds after you finish," Sean Coughlan says.

Awards will be given to the male and female overall winners, first male and female masters runners and three deep in five-year age groups. As in the past, the top 50 men and women will receive a firecracker-shaped award. Children 12 and younger will receive finishers medals.

But just because it's chip-timed and fun for whippets doesn't mean it's only for speed demons and experienced runners. Every year the field includes all paces. "It's really motivational," Sean Coughlan says. "If you're ever looking for a first one to run, it's a great place to start."

Participants in Fleet Feet's New Boundaries program for new runners are expected to turn out for this one, and Noelle Coughlan explains that these customers run at all different paces, "from an eight-minute mile to a 20-minute mile. We're excited for them."

Families are welcome too. Some races ban strollers, but the Firecracker encourages parents to come out with their children and strollers.

While a one-way downhill route is nice, running-wise, it can cause a bit of a conundrum when it comes to parking. No worries. Trolleys will run from the finish line to the starting line from 8 to 10 a.m. to take people back uphill to their cars. Some people park at the stadium and warm up for the run by walking uphill to the start.

With July 4 on a Friday, "It's a great way to start the long weekend by coming out," Sean Coughlan says.

As Noelle Coughlan says, "You know, if you run a 5K on the Fourth of July, you can eat as much barbecue as you want later on."

Sean Coughlan adds, "There's motivation for everybody right there."

Registration is $25 in advance, $30 on race day (all ages) and includes a technical-fabric T-shirt.

For more information, call (501) 221-0017 or visit fleetfeeteasyrunner.com.

ALSO RUNNING

Among other patriotic footraces on the Fourth of July:

• Freedom From Blindness 10K or 5K, 7 a.m., Ida M. Coulter Stone Park in Lockesburg, certificates for overall male and female, medals for top three runners in 10-year age divisions, race-day registration $30, search getmeregistered.com for "Lockesburg," (479) 234-1676 or, for racecourse information, (870) 582-2362.

• 4 on the 4th Run for Veterans, four-mile run or one-mile walk with pint glasses for awards, 7:30 a.m. at Fayetteville's Veterans Park, race-day registration $30, runforvets.com, (479) 957-8442.

• July 4th Fun Run 2014, one-mile fun run and 5K, 6:30 a.m., South End Pavilion in Gentry City Park in Gentry; Little Debbie snack cakes for all participants; free one-miler is for all ages; 5K costs $25, which includes a T-shirt; 5K awards include trophies for top two overall male and female runners and other awards two deep in six age divisions from younger than 14 to 55 and older; [email protected], (479) 736-2601, Extension 3301.

• FreedomFest 5K, 7:30 a.m., Means Wilkinson Community Center at Greenwood, chip-timing, race awards and fun awards, race-day registration $30, greenwoodarkansas.com, (479) 996-6357.

• Veterans Freedom 5K, 7:30 a.m., Bishop Park at Bryant, open to anyone at least 21/2 years old, awards for overall winners and winners in veterans division, free to military veterans, otherwise registration costs $20 at bit.ly/1qJbLdc or at Bishop Park Community Center, (501) 943-0423.

• Freedom 5K Run/Walk, 7:30 a.m., Garden Oaks Shopping Center in Camden, awards for overall male and female runners and walkers as well as the top two runners and walkers in age divisions, race-day registration $25, (870) 836-4440, Extension 7, or (870) 807-1468, [email protected].

ActiveStyle on 06/30/2014