October 24, 2025
The Cooper Norcross Run the Bridge, presented by AmeriHealth New Jersey, returns Sunday, Nov. 2, giving runners and walkers a rare opportunity to cross the Ben Franklin Bridge on foot — all while supporting the Larc Norcross School, which provides free, specialized education for children with multiple disabilities. Registration is open through Nov.1 at 1 p.m.
Among the thousands expected to participate is Dr. David Gealt, assistant director of sports medicine at Cooper University Health Care, who will be running the race for the 19th time.
“Everybody’s there to have some fun,” Dr. Gealt said. “It’s the most important thing.”
With the big day fast approaching, Dr. Gealt shared a few simple but important reminders for participants to perform their best — and stay healthy doing it.
He recommends hydrating well throughout the week leading up to the race, not just the morning of, and eating a light breakfast on race day. “You want to have a good meal beforehand, like a pasta meal or something of that sort,” Dr. Gealt said. “That’s going to be your energy.”
Before the start, do dynamic stretches like jumping jacks or running in place to loosen up. When the race begins, pace yourself. “You don’t want to go all out too soon so you get to the middle of the race and run out of stamina,” he said.
David B. Gealt, DO, FAOASM
Dr. Gealt also offered a tip for tackling the bridge itself: “When you make that turn on the Philadelphia side of the bridge, you see thousands of runners coming towards you. It’s very neat, because you don’t really get many opportunities to run over a bridge without any cars, which is pretty nice.”
He noted that when runners reach the crest of the bridge, it can be a good spot to pick up the pace slightly, but they should stay loose on the downhill to avoid muscle strain. And above all, he said, listen to your body.
“That can cause trouble and prevent future races for you,” he said. “You want to listen to your body.”
After crossing the finish line, take a few minutes to cool down with light jogging or static stretches. “Stretching after activities is actually more important than stretching before them,” he said.
For those new to running or planning to participate next year, Dr. Gealt said the best time to start preparing is well before race week.
“If you think you’re going to run a race, you don’t want to start training the day before, you want to do it a few months before,” he said.
If you haven’t been running regularly, he recommends starting small — or, for this year’s event, joining the In-Person 2-Mile Walk to enjoy the atmosphere and get a feel for race day before tackling the 10K next year.
He advises beginning gradually, alternating between walking and running, and allowing rest days to avoid overtraining. “Just have a set program,” he said. “Divide up the week so you’re not running every day. That way you have time for your body to rest a little bit.”
If you’re training for a race with hills or long inclines — like the Ben Franklin Bridge — make sure your routes include elevation changes. Add sprints as race day nears to improve speed and stamina.
“You want to push yourself in your training program, but not to the extent that it’s painful,” he said. “If you do start having discomfort or pain, you may have an injury. Don’t try to just run through that. Get it checked out.”
All in-person participants receive a long-sleeve tech shirt, swag bag, and a medal for 10K finishers. Virtual participants receive their gear by mail and can complete their distance anytime between Oct. 27 and Nov. 2.
Registration remains open:
• In-person 10K run: $75 through Oct. 29. / Price increases to $80.00 as of Oct. 31.
• In-person 2-mile walk: SOLD OUT
• Virtual 10K run: $45
• Virtual 2-mile walk: SOLD OUT
New for 2025, Packet pickup is available at Philadelphia Runner’s Center City store (1711 Walnut St.), making it easier for Philly-based participants to gear up without crossing the bridge.
Pickup locations:
• Haddonfield Running Co., 121 Kings Highway East, Haddonfield, N.J. — Oct. 27-30 (10 a.m.–7 p.m.) and Nov. 1 (10 a.m.–5 p.m.)
• Larc Norcross School, 1089 Creek Road, Bellmawr, N.J. — Oct. 30 only (10 a.m.–1 p.m., 4–7 p.m.)
• Philadelphia Runner, 1711 Walnut St., Philadelphia, Pa. — Oct. 31 only (10 a.m.–7:30 p.m.)
Whether you’re racing in person or virtually, solo or as part of a team, your participation directly supports Larc Norcross School and the children it serves.
To register or make a donation, visit runthebridge.org.
