Cook Medical Beat the Heat 5K

The Cook Medical Beat the Heat 5K has been one of the most popular races in North Carolina for more than 30 years!. It has been selected multiple times by Endurance Magazine as the best 5K in Triad NC and was featured in Running Journal magazine as the #1 “Under the Radar” race in the South. Beat the Heat is a charity event with proceeds going to local non-profits that support health and fitness in the community.

Key features include:

• Evening Race with Festive, Supportive Atmosphere

• National Championship Race for Road Runners Club of America

• Inclusive Events for All Runner Types and Levels

• A Popular Race for First Time 5K Runners

• Spectator Friendly Open Elite 5K Race

• Post Race Food & Beverage in a Social Setting

• Part of The We Run Winston Race Series by Fleet Feet Winston-Salem/Clemmons

• Proceeds Support Local Charities

HEATHY FUN FOR EVERYONE!

Thanks to everyone that participated in Beat the Heat 2019 as a runner, sponsor, volunteer or spectator!  It was a great evening and we hope that you enjoyed the event.

Race Results Here

Race Photos Here

Beat the Heat 5K Finish Line Video Here

NC USATF 5K Championship Finish Line Video Here

NC USATF 5K Drone Video Here

If you post a time, then you are in the drawing for some awesome door prizes!  We have over $3,500 in door prizes to give away. Finish your race and post your time to be eligible.  

See the prizes and winners here!

With all other summer races canceled, this is the opportunity for elite runners in North Carolina to toe the line virtually and compete against each other and determine who are the fastest runners in the state. Beat the Heat NC Elite Virtual Race will be open to NC residents only and entry is by invitation only.  A special code is required to register for the Elite Race. Contact race director if interested.  

• Runs must be completed with times posted during a 4 day period from Wednesday, July 15 through Saturday, July 18.
• Virtual races must be run on road, greenway, or trail (cannot run on track or treadmill) and cannot be run on a net downhill course (30 feet net downhill over 5K is the max allowed). 
• The route should be distance verified by certification, GPS measurement, or some other course measurement method with reasonable accuracy. We suggest that you verify GPS measurements by multiple readings on the same course and credible splits. Many greenways have marked splits that have been proven as reliable measurements by frequent usage validations. (modified 7/8/2020)
• Pacing is allowed (including cyclist), but no drafting.
• Results must be submitted to the race director and approved before posting to live online results. Require evidence of time and distance for top finishers (GPS photo, Strava, USATF course #, etc.)
• Other evidence/promotion encouraged (e.g. Facebook Live recording of race; other social media postings)
• Results will be posted for open, masters, grandmasters divisions – no prizes; recognition only (but lots of it!).  This will not be an official championship and will not be USATF sanctioned.

We have 3 time periods when participants can pick up t-shirts and pint glasses during race week at a drive-through packet pickup at Fleet Feet Sports Winston-Salem. 

4pm to 6pm on Thursday, 7/16
4pm to 6pm on Friday, 7/17
10am to 1pm on Saturday, 7/18

Click here for additional details for Packet Pickup.

Race T-Shirts AND Official Beat the Heat Pint Glasses are guaranteed for all 5K participants registered by June 30.  After that, it is first-come, first-serve for remaining inventory. Ther is a limited supply of both and some shirt sizes will run out soon.  Beat the Heat Pint Glasses are awarded most years only to the top finishers.  This year, every 5K participant gets a glass if one of the first 475 to register!  It is your reward for participating in this unusual year.  Shirts and glasses are provided at no extra charge at a drive through packet pickup during race week (details to be announced soon.) We can mail the shirts and glasses for an extra fee to be paid during registration. Or you can decide to waive your shirt and glass with your extra funds going to our charity partners instead.

First Time 5K Runners will receive Beat the Heat Wrist Bands when they pick up their shirts and will be email customized Finisher Certificates after they finish.  And we will give special recognition to all First Time 5K Runners after the race through social media.  Run your first 5K in the 2020 Beat the Heat Virtual Races!

Top Finishers will be recognized for all events by display in the online results and post race communications.  No awards will be presented for top finishers this year.

One Mile Run

Top 10 Finishers in age groups as follows:
6 & under; 7-8; 9-10; 11-12; 13-14

Beat the Heat 5K

Top 5 Overall Finishers - Male and Female
Top 5 Finishers in each Age Group - Male and Female
Age Groups: 14 and under, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80 and over

NC Elite 5K

Top 20 Open Finishers: (Men and Women)
Top 5 Masters: (Men and Women)
Top 3 Grand Masters: (Men and Women)

USATF North Carolina Awards will not be available in 2020.

Twin City Track Club is pleased to provide important information to local media sources about the Beat the Heat races scheduled for July 22, 2023 in Winston-Salem, North Carolina.  We welcome the opportunity to further share our story with you and your audience through live interviews and/or appearances.

Event Website: https://www.bth5k.org/

Contact Information:
Er Ralston, Race Director
beattheheat@twincitytc.org
336-749-7008

Download and view the attached document for important media information.

Wow!  What an evening! Thanks to everyone who came out and raced or volunteered.  That was a scary thunderstorm that brought things to a quick end on race night.  We're so glad we were able to get the races in.  We hope that everyone got home safely. 

Final results are now posted for all the races.  In the chaos of the evening and the storm, we lost the chip start times for the 5K race.  We regret this error and apologize for this shortcoming.  Accordingly, all 5K results will have the same time posted for clock time and chip time.  Placement for overall finish and age group is based upon clock time.

If you were an award winner in the regular 5K race and did not pick up your pint glass award, you can pick it up at Fleet Feet Sports Winston-Salem beginning Friday, 7/23.  

Results for the Elite/USATF NC 5K Championship have now been finalized.  We will be mailing checks to the prize money winners later this week.  Thanks for your patience.

Race Photos by Robert Hill are now posted here: Beat the Heat Race Photos

Finish Line YouTube Videos are posted here:
     BTH 5K Race
     USATF NC 5K Championship Race

Post Race Interview with the USATF 5K Championship Winners Here: Video interview: Donnie Cowart, Jonna Strange reign in the rain in Winston-Salem

THE 2022 RACE WILL BE HELD ON SATURDAY, JULY 16, 2022 AT THE WINSTON-SALEM FAIRGROUNDS!

Thank you for volunteering to help out with the Cook Medical Beat the Heat events this year!  Everything is in place to make this another fantastic event.  We expect close to 800 participants.  Thankfully, we also have a great crew of volunteers signed up to help!

Please download and read the information in Volunteer Information Packet below.

The Cook Medical Beat the Heat 5K Course will start and finish near the Education Building on the Winston-Salem Fairgrounds.  Runners will exit the fairgrounds on at the East Gate (#7) and turn left (north) onto Shorefair Drive.  The course crosses Deacon Blvd. and turns right (east) on Reynolds Blvd.  The course makes a 180 degree turn just beyond the 1 mile mark and before reaching Indiana Drive, continuing west for nearly a mile.  Runners again make a 180 degree turn near the entrance to the Cook Medical Bldg and University Center.  The 2 mile mark is soon after this turnaround.  The course continues east and turns right (south) onto Shorefair Drive.  Continue on Shorefair Drive and turn right back onto the fairgrounds at the East Gate.  The 3 mile mark is soon after re-entering the fairgrounds.  The course continues west toward the finish line.

A water station will be at the corner of Shorefair Drive and Reynolds Blvd.  Runners will pass this water station 3 times at about .75 miles, 1.45 miles, and 2.4 miles. 

SPECIAL NOTE FOR 2025:  While our usual 5K course is certified, we will deviate slightly from the certified route this year.  Because of the closing of Deacon Blvd., the city has instructed us to remain on the north side (westbound lanes) of Reynolds Blvd after making the turnaround before the 2 mile mark. Instead of crossing over to the eastbound lanes, runners will remain on the same side of Reynold Blvd. until they turn right onto Shorefair Drive.  This deviation should make very little difference if any to the actual distance run, but also means that the course we are running cannot be claimed as a certified course.

The certified 5K course is USATF Certified Course NC16005DF.  (Note that the Elite 5K is a different course and can be found here.)

See below to view or download a course map.

Join this training program led by Crazy Running Coach Donnie Cowart with BreakThrough PTs Cheryl & Justin Pfruender designing strength routines to keep you healthy!

This group plans to bring the fun from Crazy Running, the knowledge from two of the best PTs in the area, and the running experience from one of the best runners in the state to provide an unparalleled experience

This training season will get runners ready to run fast and Beat The Heat!
Tuesday, May 7th – Thursday, July 18th (no practice 7/4)

CLICK HERE TO SIGN UP

CLICK HERE TO ASK QUESTIONS

We are grateful to Team Wicked Bonkproof for designing 3 level-specific training plans for the Cook Medical Beat the Heat Virtual Races.  Pick the training plan that is right for you and get started today!

ZERO TO 5K TRAINING PLAN BY TWB

BEGINNER / INTERMEDIATE 5K TRAINING PLAN BY TWB

INTERMEDIATE / ADVANCED LEVEL 5K TRAINING PLAN BY TWB

SIGN UP HERE!

Ainsley’s Angels in the Triad takes people off the sidelines to over the finish line. Through endurance events and road races just like Beat the Heat, the organization promotes teamwork, fitness, and inclusion by pairing an able-bodied runner with a special needs athlete rider. When an angel runner lends their legs and is pulled by one of our angel riders in a race, they give the rider the ability to participate in something previously thought impossible. Funds awarded will be used towards the purchase of specialized racing chairs to service our rapidly expanding athlete rider base. More racing chairs gives us the ability to reach and serve more families, and 100% of money awarded through this partnership will stay local to impact our Triad riders.

Click Here to Donate!

The One Mile Youth Race and the One Mile Fun Run start at the same time and run on the same course.  One Mile Youth Race competitors will be lined up in front of the Fun Runners.  The course is an out and back layout with most of the distance on the paved Midway loop on the Fairgrounds. The first half is run on inside section of the paved surface; Second half run on outside section divided by white line. Turnaround will be a radius turn marked with cones.

Click on the pdf link below to view or download a course map.

The Fun Run course uses the same start and finish as the 5K.  The course has a turnaround at approximately 1/2 mile and is very flat. Traffic will me monitored.

January 28, 2020 - Charity Partners Announced for 2020

Twin City Track Club is delighted to announce the selection of Cook Medical Beat the Heat Charity Partners for 2020.

   - Ainsley's Angels
   - Mission: Feet First

The Charity Partner program is a way to further support our mission to promote fitness and health, and improve the quality of life for individuals and families. A portion of the event proceeds will towards each of these non-profit charities. Also, race participants can contribute directly to the Charity Partners at the time of event registration, further increasing the charitable contributions.  Find out more and donate here.

_________________________________________________________________________

December 1, 2019 - 2020 Sponsorships Available Now

By sponsoring the Beat the Heat event, you are helping to support fitness and health in our community through the activities and events of the Twin City Track Club, a 501(c)(3) nonprofit organization. Our 500+ members are a cross-section of the Triad, representing runners and walkers of all abilities. You are also helping to support Beat the Heat Charity Partners. Selected Charity Partners have a direct impact on community health and fitness, with a special focus on youth and/or disadvantaged persons.  Get more information about sponsoring Beat the Heat by contacting the race director at beattheheat@twincitytc.org. 

_________________________________________________________________________

March 28, 2017 - Presenting Sponsor Announcement

Twin City Track Club announced today that Cook Medical will become the Presenting Sponsor for the Beat the Heat 5K events for a 3 year period from 2017-2019.

“We are honored that Cook Medical has selected to sponsor Beat the Heat, a move that will allow us to further our support of our community,” said Beat the Heat Race Director Er Ralston. “Cook Medical’s sponsorship will help us continue—and even increase—our efforts to promote health and fitness in the Winston-Salem and Triad area.”

About Cook Medical

Since 1963 Cook Medical has worked closely with clinicians to develop technologies that eliminate the need for open surgery. Today we are combining medical devices, biologic materials and cellular therapies to help the world's healthcare systems deliver better outcomes more efficiently. We have always remained family owned so that we have the freedom to focus on what we care about: patients, our employees and our communities. Find out more at http://www.cookmedical.com/, and for the latest news, follow us on Twitter, Facebook and LinkedIn.

Today is Race Day!

      Packet Pickup Information Here

      Parking Information Here

Strong Elite Runner Field Announced

More than 30 runners will compete in the Elite/USATF NC race.  Click the link below to find out who they are.

2022 Elite Runner Entries

Competitive Youth One Mile Race Added to Beat the Heat

Twin City Track Club is delighted to announce the addition of a Youth One Mile Race as part of the Beat the Heat Events on July 16, 2022.  This will be a timed competitive race for participants 17 years of age or younger.  The entry fee is $15 for the one mile race. The race will be run on an accurately measured one mile out and back course beginning at 6:30pm.  Age group awards will be presented for the top 3 male and female competitors in the following age divisions: 11 and under, 12-13, 14-15 and 16-17.  The race will have a gun start and chip finish.  Fun Run participants will go off right behind the One Mile racers on the same course. 

2022 Charity Partners Selected / Donations Currently Being Accepted

Twin City Track Club is delighted to announce the selection of Cook Medical Beat the Heat Charity Partners for 2022.
   - Ainsley’s Angels in the Triad
   - LEAD Girls of North Carolina 
The Charity Partner program is a way to further support our mission to promote fitness and health, and improve the quality of life for individuals and families.  A portion of the event proceeds will towards each of these non-profit charities.  Also, race participants can contribute directly to the Charity Partners at the time of event registration, further increasing the charitable contributions.

Learn more and donate here!

Registration is Open!  Next price increase is July 16.

Beat the Heat will be held on July 22, 2023. 

Guest Food and Drink Tickets Available! BTH Food and Drinks are available for Race Participants, Volunteers and Guests with Tickets
Buy Guest Ticket Here! 

Support our Charity Partners!  The 2023 Charity Partners are Ainsley’s Angels in the Triad and Community Care Center for Forsyth County, Inc.
Click here for more info and to donate.

Exhibitor spots are now available!  Click here for more info.

Earlier start times in 2023!  All events are moved up by 30 minutes.  Click here for the race day schedule.

Fun Run Awards

Finisher ribbons for all one-mile Fun Run participants.

Youth One Mile Race

Winner Medals will be provided for:
Top 3 Winners in each Age Group - Male and Female
Age divisions: 7 and under, 8-9, 10-11, 12-13

RRCA Championship

First Place Overall - Male and Female
First Place Adaptive Athlete Team
First Place Overall: 40+, 50+, and 60+ - Male and Female
Winners are from the regular BTH 5K and the Elite 5K combined results
Placement based upon chip times (elite race has gun times only)
Winners receive RRCA Championship Medals

Beat the Heat 5K Awards

Beat the Heat Award Glasses will be provided for:
Top 3 Overall Winners - Male and Female
Top 3 Masters Winners - Male and Female
Top 1 Winner - Non-Binary
Top 3 Winners in each Age Group - Male and Female
Age Groups: 14 and under, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80 and over
Overall and Masters placement based upon clock/gun time.  Age group placement based upon chip time.

First Time 5K Runners - Finishers who complete their first ever 5K race at Beat the Heat will be presented with special finisher certificates after the race.  Participants must pre-register to receive a First Time 5K certificate.

If you are not present to receive your award, we can make arrangements for you to pick up your award at Fleet Feet Winston-Salem. They will not be mailed. 

Elite 5K Awards

Open race, no membership or residency requirements
Entry standards - Male 17:00; Female 19:20; capped at 30 in each gender
Prize money plus Beat the Heat Award Glasses presented 5 deep for men and women; no masters or age groups: 

    1: $1000
    2: $500
    3: $250
    4: $150
    5: $100

Bonus money available for the following:

Equalizer Bonus

The Elite 5K  Women will start 2 minutes ahead of the Elite 5K Men. The first person (male or female) to cross the finish line will receive a $200 bonus. 

Time Incentives  

Bonus money of $100 will be paid for any athlete finishing at or below the following times. 
     Men - 15:00 or less
     Women - 17:00 or less

For elite runners who did not receive comp entry:
    100% refund of registration fee for finishing under the comp entry standard
    50% refund of registration fee for finishing within 30 seconds of the the comp entry standard

Race and State Record Prizes

A bonus prize of $200 will be offered for setting a new Beat the Heat 5K race record. Current Beat the Heat 5K records:
      Open Male ­ Luis Varga 14:08:04 (2017) 
      Open Female ­ Blake Phillips Russell 16:11 (1999)

A bonus prize of $1,000 will be offered for setting a new NC state record in the open division for 5K distance. Record must be recognized as official by USATF to receive the prize money. Current NC records:
      Open Male ­ Donnie Cowart 14:05 (2022)
      Open Female ­ Laura Mykytok 15:50 (1994)

Other Information

Prize money will be mailed to winners following final verification of results and eligibility.

Other awards, including award glasses, medals, certificates, etc. will not be mailed.  If you are not present to receive your award, we will make arrangements for you to pick up your award at Fleet Feet Sports Winston-Salem. 

Beat the Heat 5K History 1989-present

The Beat the Heat 5K began in 1989 as the Coors Lite Saturday Night Fever 5K. It offered an alternative to the early morning races with an evening schedule and a social atmosphere afterwards. It was modeled after a similar event in Greensboro, the Tavern Tour. In the first year The Saturday Night Fever 5K drew 335 finishers.

In 1990 Planters, whose headquarters was located next to the race course became the financial sponsor and assisted with promotion. The race was renamed the Planters Saturday Night Fever 5K and drew 423 participants. In 1991, when Planter’s launched their Munch ‘n Go product line, the race became the Planters Munch ‘n Go 5K Road Race. Enhanced promotion brought in 723 participants and numerous spectators. Over the next five years the race continued to draw 700+ 5K runners and 200+ children in the one mile fun run. Planter’s product introduction brought a new name in 1995, the Planters Run for FitNUTS 5K. In 1996 Planters relocated to New Jersey and although they remained a sponsor for that year, their participation in the race was limited, and the number of runners dropped to under 600.

1997 brought a new name and a new sponsor, the Hanes Beefy-T Family 5K. Hanes provided marketing and production assistance with a new logo and brochure produced by their marketing department. Hanes also provided T-shirts and printing assistance. Attendance slipped to the 400’s in 1997 and 300’s in 1998 and 1999. After 1999 Hanes moved on to sponsor the Salem Lake Trail Runs and our club was now faced with finding a new sponsor for the 5K run.

In 2000, 4 Runners Only, a running store located in Reynolda Village stepped up and the event was renamed the Beat the Heat 5K. The combined attendance of the 5K and fun run remained in the 300-400 range for several years.

Beginning in 2007, the club began adding new features to the race to add more appeal and excitement to the race.  From 2007 to 2012, attendance grew to a peak of close to 1,000 race participants.  Since that time, more than 700 people have participated each year in the Beat the Heat races.

In 2008, Beat the Heat began hosting the NC USTAF 5K Championship.  This brought a new level of excitement to the race.  In the first 4 years of hosting this championship event, local native Bobby Mack set new course records each year.  Beginning in 2016, the NC USATF 5K Championship race began running as a separate race immediately following the regular Beat the Heat 5K race.  The championship race is run on a modified 3 lap course creating a great spectator event.

In 2016, Beat the Heat added charity partners to the event.  The Charity Partner program is a way to further support the event mission to promote fitness and health, and improve the quality of life for individuals and families.  All proceeds beyond race expenses go to non-profit organizations.

In 2017, Cook Medical became the presenting sponsor for Beat the Heat, providing further assistance and resources for meeting event goals and supporting community health and fitness.

In 2020, the races were converted to Virtual Only as the COVID-19 pandemic made it unsafe to hold in person races.  Packet Pickup was set up as a drive through with start/finish lines to provide a race like experience.  Numerous videos were produced and aired on YouTube to provide virtual race information and instructions.  A live awards ceremony was conducted via Instagram Live on the Sunday following race day.  Several innovations resulted in a successful event in light of the challenges presented. Remarkably, over 400 people registered for the virtual events with 355 results posted.

2021 was another year of change with a return to live in-person racing, but a venue change to the Winston-Salem Fairgrounds.  Construction on the Wake Forest  property required an unexpected move with only 3 weeks to go before the race.  While the change was made quickly, it worked out well and the Winston-Salem Fairgrounds was  selected as the permanent future venue for Beat the Heat. 

In 2022, a competitive One Mile Youth race for ages 5-13 was added to the lineup.

In 2024, the RRCA 5K State Championship replaced the NC USATF 5K Championship and the elite race transitioned to an elite open race with no residency or membership requirements.

Beat the Heat Race Directors
2007 – present Er Ralston
2002 – 2006 Dave Cook
2000 – 2001 Jeff Sherman
1998 – 1999 Sandy Wetherhold
1997 John Brazil
1994 – 1996 Annie Morehead
1992 – 1993 Susan McKarns
1991 Debbie Davis
1990 Sandy Wetherhold
1989 Guy Oldaker

Click on the link at the bottom of the page to download a printable pdf of the race poster shown here.

Rating of Perceived Exertion, or RPE, will be the driver behind all workouts. At first, coupling RPE with actual effort (i.e. heart rate or power output) can be difficult, but over time the brain/body connection improves significantly. This leads to improvements in negative splitting time and therefore faster times. Time and effort also work across all speeds and ability levels. 

If you are ready to work towards taking your 5K time to the next level, this program will help you get there.

5K USATF Certified (NC18026DF), USATF Sanctioned, RRCA sanctioned, the course is predominately flat and fast. Traffic will be monitored.  There is a small uphill climb in the first half mile, then downhill to the one-mile mark.  The elevation continues to drop until about 1.5 miles and then begins a gradual ascension.  There a couple of slightly rolling hills near the 2-mile mark.  The last mile is a gradual downhill to the finish.

Splits will be given every mile. Digital Clock at the finish.

Water Stations at mile 1, 2, and at the finish.

The course can be view on MapMyRun and Strava.  Distances are approximate.

There are 4 Strava Segments on the Beat the Heat course:

• Start Line to Deacon Blvd (0.5 mi.)
• Deacon Blvd to 32nd Street (0.3 mi.)
• Reynolds Blvd to Indiana Ave (0.6 mi.)
• Finish on 32nd Street (0.7 mi.)

Mission: Feet First (MFF) was created by the owners of Fleet Feet Winston-Salem to blend their passion for good fitting shoes with their desire to help those in need in the local community. Proper fitting shoes are a basic need, and allows both children and adults to operate comfortably not only throughout the day, but during any fitness activities. Since 2009, Mission: Feet First has been fitting local low-income running groups and clubs at elementary schools and the Rescue Mission. MFF fits over 1,000 people for shoes annually and donates another 1,000 pair. Proceeds from Beat the Heat will be used to purchase shoe inventory for the Mission: Feet First program.

Click Here to Donate!

Applications are now being accepted for 2024 Cook Medical Beat the Heat Charity Partners and are due by January 9, 2024.  The Charity Partner program is a way to further support our mission to promote fitness and health, and to improve the quality of life for individuals and families.

Apply Here!

Charity Partners are selected through an application process several months before the event. All charities must be registered 501(c)(3) non-profits to apply. There is no application fee.  Final selection of Charity Partner will be made by the TCTC board or a selection committee designated by the board.  2024 applications are due by January 9, 2024.
 
Race participants can contribute directly to the Charity Partners at the time of event registration, further increasing the charitable contributions.  Beat the Heat has contributed more $49,000 to Charity Partners since 2016.
 
Charity Partners are expected to help promote the event to their network of stakeholders, volunteers, contributors and other community audiences.  Charity Partners are also encouraged to support the event through exhibiting, volunteering, and other methods as appropriate to enhance participant value and charity awareness.

Twin City Track Club is delighted to announce the selection of Beat the Heat Charity Partners for 2025.

   - Ainsley’s Angels in the Triad
   - Girls On The Run Greater Piedmont

The Charity Partner program is a way to further support our mission to promote fitness and health, and to improve the quality of life for individuals and families. A portion of the event proceeds goes towards each of these non-profit charities.
Race participants are given the opportunity to contribute to the Charity Partners at the time of event registration, further increasing the charitable contributions.
Anyone can make a donation to the charity partners at any time.  You do not need to register to make a donation.

Click Here to Donate!

Ainsley’s Angels in the Triad takes people off the sidelines to over the finish line. Through endurance events and road races just like Beat the Heat, the organization promotes teamwork, fitness, and inclusion by pairing an able-bodied runner with a special needs athlete rider. When an angel runner lends their legs and is pulled by one of our angel riders in a race, they give the rider the ability to participate in something previously thought impossible. Funds awarded will be used towards the purchase of specialized racing chairs to service our rapidly expanding athlete rider base. More racing chairs gives us the ability to reach and serve more families, and 100% of money awarded through this partnership will stay local to impact our Triad riders.

Learn more here!

Girls On The Run Greater Piedmont is a physical activity-based positive youth development (PA-PYD) program designed to enhance girls’ social, emotional and physical skills and behaviors to successfully navigate life experiences. The program’s intentional curriculum places an emphasis on developing competence, confidence, connection, character, caring and contribution in young girls through lessons that incorporate running and blend physical activity with life skill development. Working together with competent coaches, the girls slowly build up to a 5K. If one girl slips behind in the run, the girls have learned going back and supporting her is more important than winning. This is a very vital time in a girl’s life, 3rd-8th grade. Funds from Beat the Heat will be used to support the girls in the program, making sure every girl has the opportunity and support of the community to grow. Supplies for curriculum, first aid, snacks, and gear for those in need are just a few things the funds will support.

Learn more here!

One Mile Youth Race and Fun Run Course

Beat the Heat 5K Course

Elite 5K Course

Updated 6/6/2022

The following plans are preliminary and may be revised based upon government regulations and guidance from public health officials.

Masks will be optional at the event.  Masks are recommended for anyone who has not been fully vaccinated.

During Race – Water aid stations will available on the course.  Hand sanitizer will be available at the tables for runners and volunteers.

Volunteers – Volunteers will follow the same guidelines as participants.  Masks are optional for fully vaccinated individuals. Gloves will be worn by volunteers handling food products.  

Spectators – Spectators will be allowed on the course and should follow the same guidelines as race participants. 

COVID Supplies – Disposable masks will be made available to all participants and volunteers. Hand sanitizing stations will be located in several convenient locations at the race site.

Participant Expectations – All participants will sign a waiver of liability when registering for the race that specifically addresses the risk of COVID transmission.  The waiver will include a City of Winston-Salem waiver as displayed on page 2 (or a similar/updated version as provided by the city).

All finishers were in a virtual drawing for 50 door prizes with a total value of more than $3,500.  Winners will be contacted with information about claiming their prizes. 

See below to download a list of all the winners.

The Elite 5K race will be run as a separate event immediately following the regular Beat the Heat 5K race.  The Elite 5K course is modified layout with 3.6 laps on the Winston-Salem Fairgrounds, utilizing the same finish line, but different start line as the regular 5K.  The course is USATF Certified Course NC22011DF.  Click on the PDF link below to download a copy of the course map.

The Elite 5K course begins with a full circle on the fairground's midway (a loop of approx. 1/2 mile).  Runners then turn right and run a route through the finish line and around the perimeter of the fairgrounds.  Runners pass through through the finish line 3 times and finish on the 4th pass.

This is a spectator friendly course and is run on a flat surface with very minor incline.

The Beat the Heat Elite 5K is an open race for elite runners who meet the entry standards.  Click here for more information about race entry.

The Beat the Heat Elite 5K is an open race for elite runners who meet the following standards.  Participation does not require any membership or residency requirements.  Note that international elite runners who meet the entry standards are welcome to register and run in the elite race, but we do not provide international invitations. 

Entry Standards:
Open Men  17:00 or below
Open Women   19:20 or below
Qualifying information entered during the registration process

Entry capped at 30 men and 30 women.  First come, first serve.

Comp Entry Standards:
Men   15:35 or below (83% age graded for 25 year old)
Women  17:45 or below (83% age graded for 25 year old)
Contact the Race Director for comp entry approval at beattheheat@twincitytc.org
Deadline for complimentary entry is 1 week prior to the race

Entries for the Open Elite 5K Race can be found in the pdf file below.

Updated at 5pm on 7/10/2025

• Race Registration Delayed until at least June 1, 2020!  Stay tuned for further updates and stay safe!

• Charity Partners Announced for 2020!  

• 2020 Sponsorships Available Now! 

Event Pricing Info - Click on + SHOW REGISTRATION DETAILS to see upcoming price changes.

Race Day Pricing
     5K Race Fee:  $45 paid online by credit card (plus a $3 service fee)
                             $50 paid by cash or check
                             (both prices less $5 with no shirt)
     Fun Run Fee:  $5 without a shirt; $10 with a shirt

The purpose of the Beat the Heat 5K is to promote fitness and health, and improve the quality of life for individuals and families.  To strengthen this purpose, two nonprofit Charity Partners will be selected to share in event proceeds.  Selected Charity Partners need to have a direct impact on community health and fitness.  In particular, we are seeking those with a special focus on youth and/or disadvantaged persons.  See the Donate Page for more information regarding this year’s Charity Partners.

Beat the Heat is hosted by the Twin City Track Club.  The Twin City Track Club is a non-profit organization dedicated to promoting running and fitness in the Winston-Salem, North Carolina area. Our members are a cross-section of the community, representing runners and walkers of all abilities. Since our founding in 1977, we have used a number of methods to achieve our goals. We have group activities to promote the social aspects of running, we bring in nationally known speakers to educate and inspire, and we assist other organizations with their organized running events. We are Winston-Salem's oldest running club and one of the largest clubs in North Carolina.  Go to the Twin City Track Club website to find out more about the benefits of joining Twin City Track Club.

All Sponsors are provided an exhibitor space as part of their sponsorship.

Exhibitor spaces are available for purchase for organizations that wish to exhibit only without a sponsorship.  

Exhibitor Spaces may be purchased here or by emailing the race director at beattheheat@twincitytc.org.

Non-profit organizations that support community health and fitness may be provided exhibitor space at no cost.  Email the race director for more information. at beattheheat@twincitytc.org. 

Click here for Exhibitor Set Up information.

Click here for information about sponsoring Beat the Heat.

General Questions

What time should I arrive on race day?
We recommend arriving at least an hour prior to the start time. You want to give yourself enough time to park, pick up your race packet if you haven’t already done so, warm up and find your way to the start line worry-free!

Where is the best place to park?

PLEASE NOTE THAT DEACON BLVD. IS CLOSED FOR CONSTRUCTION!

BEFORE 6:00PM: Because of another event at the LJVM Coliseum, Race Participants and Volunteers arriving before 6:00p will need to park in the Shorefair Parking lot on the east side of Shorefair Drive.  After parking, enter the fairgrounds through East Gate #7.
Shorefair Parking Lot of Winston-Salem Fairgrounds:
2879 Shorefair Dr NW, Winston-Salem, NC 27105

AFTER 6:00PM: Parking for Race Participants and Volunteers will be in the parking lot for the LJVM Coliseum.  After parking, enter the fairgrounds through the Northwest Gate.
LJVM Coliseum Address:
2825 University Parkway, Winston Salem, NC 27105

Parking is free for race participants and volunteers.

What type of weather should I expect?
We don’t call it Beat the Heat for nothin’! July is hot here in North Carolina, but that doesn’t mean we stop running! The average temperatures are between 71°F and 89°F. The race start time falls in early evening, so make sure you hydrate as you get excited to run!

Is there a bag drop?
There is no designated bag drop at Beat the Heat.  Parking is close by, so access to vehicles is convenient.

Registration Questions

Can I get a refund?
Refunds are allowed until 3 weeks before the race date. See the refund policy here.

Can I defer my registrations.
Deferrals are not available for Beat the Heat races.

Can I transfer my registration to another runner?
Transfers to another runner are available up until 5 days before the race.  More info here: Transfer to Another Runner Instructions

General Race Information

Will spectators be able to view the finish?
Yes! The start/finish line is gated off so spectators may line the edges. If you prefer, there is a large open space in the just beyond the start/finish line that you may walk out to in order to get a glimpse of runners going out and as they come back in.

Where are the main areas to spectate along the course?
The 5K course heads out to Shorefair Dr. and then along Reynolds Blvd. A good spot for spectating if you don’t want to stay by the start/finish would be at the intersection at Shorefair Dr. and Reynolds Blvd. as racers will cross this intersection 3 times.

What times do the races start?
6:00 PM: Family Fun Run and One Mile Youth Race
6:15 PM: Cook Medical Beat the Heat 5k Walk (for those wishing to get a 15 minute head start on the 5k runners)
6:30 PM: Cook Medical Beat the Heat 5k Run
7:30 PM: Elite 5K Race - This is a separate race for elite runners.  See elite runner entry info here.

Are there waves for the 5k?
There are no waves for the 5k, but we have a separate 5K event for anyone expecting to take more than 50 minutes to complete the 5K distance. The race is chip timed, so your time starts when you cross the start line. We highly suggest placing yourself in a position based on what you may expect your finish time to be. Allow faster runners to be closer to the starting line.

Are walkers, jogging strollers, or pets allowed on the course?
Walkers and jogging strollers are allowed in the Cook Medical Beat the Heat events, including the fun run and 5K walk/run events. We ask that strollers begin in a position where they do not impede faster runners or walkers. Participants planning to push a child in a stroller are required to declare this at the time of registration and/or packet pickup and add the child’s name to the race waiver coverage, accepting responsibility for injury up to the death of the child. Waivers can be found under race info on the race website here.

No dogs or pets are allowed during the race or in the start/finish line area of the race

Am I allowed headphones during the race?
To enjoy all that our race has to offer and for the safety of all participants, Twin City Track Club encourages a headphone-free environment during the running of Beat the Heat events.
We believe your race experience and those around you will be greatly enhanced by leaving the headphones at home or in the car. Running headphone-free allows opportunities to develop camaraderie with your fellow runners and to enjoy everything the race has to offer. 

Will there be an awards ceremony? 
Yes!  Sort of.  An awards ceremony will be held as soon as possible following the Elite race. To keep things moving, we ask that age group winners pick up their awards prior to the awards ceremony.  We will recognized age group winners during the awards ceremony.  Results will be posted online to determine your finishing place.

What are the award categories?
Beat the Heat provides several overall and age group awards depending upon the event.  See all awards information here.

Does Beat the Heat provide finisher medals?
Yes!  Beginning in 2025, we will provide finisher medals for all Beat the Heat 5K finishers.  All One Mile finishers receive a finisher ribbon. 

Will the race be held if there is inclement weather? 
In the event of inclement weather, the race may be postponed or cancelled.  Announcements will be made on the PA system and communicated by messaging to Volunteer Captains. For rain only conditions (no apparent risk of lightning or high winds), we will continue with the schedule. Absent an announcement to the contrary, the races will proceed as scheduled. See the Race Safety Plan Here.

Click here for additional Awards Information.

Packet Pick Up

Is there race day packet pickup?
Runners can register at packet pickup on Friday before the race at Fleet Feet Winston-Salem between 3pm and 7pm or on Saturday at the Race Site from 5:00pm to 6:00 pm to allow time for data entry prior to race start.

The address for Friday night’s packet pickup at Fleet Feet Sports Winston-Salem is:
278 Harvey Street
(next to LA Fitness on Stratford Road)
Winston-Salem, NC 27103 
336.722.8477

Is someone else able to pick my packet up for me?
You may pick up the packet for somebody else either during Friday pickup or Saturday before the race.

RUNSIGNUP REGISTRATION MANAGEMENT

• TRANSFER TO A DIFFERENT BTH EVENT (e.g. 5K Run to 5K Walk)

  Transfer to Another Event

• TRANSFER FROM IN PERSON TO VIRTUAL

  Transfer Event

• DEFER REGISTRATION

  Deferrals are not available for Beat the Heat races.

• RESEND YOUR RUNSIGNUP CONFIRMATION EMAIL

  Resend Confirmation Email

• RUNSIGNUP TRANSACTION RECEIPT

  Resend Receipt

RUNSIGNUP GROUP / TEAM MANAGEMENT

• TEAM CAPTAIN

  Create Group / Team
  Manage Group
  Edit Group Password

• JOIN A GROUP / TEAM

  Not Registered Yet
  Already Registered

RUNSIGNUP PROFILE

• UPDATE YOUR RUNSIGNUP PROFILE
  

  Update Profile

• MERGE RUNSIGNUP ACCOUNTS

   Merge Accounts

• HIDE / UNHIDE FROM PUBLIC LIST (Show as Anonymous)  

  Anonymous

• UPDATE / RESET RUNSIGNUP PASSWORD

   Update/Reset Password 

OTHER RUNSIGNUP REGISTRATION HOW TO... Click Here to View

The Fun Run is a great event for those who desire a shorter distance or a less competitive fun run.  The 2022 course will be approximately 0.85 miles.  It will be run on the Elite Race Course and is one loop inside the fairgrounds property.  The start and finish are at the same location near the entrance to the Education Building in the Winston-Salem Fairgrounds. 

All finishers receive a finisher ribbon.  Top finishers (14 years and younger) receive trophies.

Click on the pdf link below to view or download a course map.,

Beat the Heat Winners 1997 to present (click here or download the pdf at the bottom of this page)

Beat the Heat Results prior to 2016 can be found on the Twin City Track Club Legacy Results Page.

Beat Heat 5K Records:

Open Male - Luis Vargas 14:08.4 (2017)
Open Female - Blake Phillips Russell 16:11 (1999)

A bonus prize of $200 will be offered for setting a new course record.

 North Carolina 5K Records

Open Male - Donnie Cowart  14:05 (2022)
Open Female - Laura Mykytok 15:50 (1994)

A bonus prize of $1,000 will be offered for setting a new NC USATF state record in the open division for 5K distance.  Record must be recognized as official by USATF to receive the prize money.

Database of North Carolina Road Running Records (click here)

The Courtyard by Marriott Winston-Salem University is offering a special rate of $129 per night for Beat the Heat participants.  This hotel is a short walk from the Beat the Heat race site and just minutes from downtown Winston-Salem.  

This rate applies to the night of Saturday, July 20, 2019.
Last Day to Book: Saturday, June 22, 2019
Limited rooms are available.

Click here to book your group rate for Beat the Heat 5K.

Rating of Perceived Exertion, or RPE, will be the driver behind all workouts. At first, coupling RPE with actual effort (i.e. heart rate or power output) can be difficult, but over time the brain/body connection improves significantly. This leads to improvements in negative splitting time and therefore faster times. Time and effort also work across all speeds and ability levels.

If you are ready to work towards taking your 5K time to the highest level, this program will help you get there.

Participants can pick up t-shirts and pint glasses during race week at a drive-through packet pickup at Fleet Feet Sports Winston-Salem. Precautions will be in place to prevent the spread of COVD-19.  Participants are asked to remain in their vehicles when picking up their shirts and glasses.  Wearing a mask is recommended.  Volunteers will all be wearing a mask while on duty.  Sorry, but we are unable to exchange shirt sizes this year.  Thank you for understanding.

Time Periods:
4pm to 6pm on Thursday, 7/16
4pm to 6pm on Friday, 7/17
10am to 1pm on Saturday, 7/18

Location:
Fleet Feet Sports Winston-Salem
278 Harvey Street
(near LA Fitness off Stratford Road)
Winston-Salem, NC 27103
336.722.8477

Please see the diagram below for the drive-through packet pickup.  Please remain in your vehicle.  If you are picking up for a friend, please bring a copy of their confirmation email or an email/note confirming their approval for you to pick up on their behalf. 

Runners can register at packet pickup on Friday before the race at Fleet Feet Winston-Salem or on Saturday at the Race Site.  

Packet Pickup and Registration from 3:00 pm to 7:00 pm on Friday before the race

Register and/or pick up bib numbers and race t-shirts on Friday the day before the race at:
Fleet Feet Sports Winston-Salem
278 Harvey Street
(next to LA Fitness on Stratford Road)
Winston-Salem, NC 27103
336.722.8477

Packet pickup registration available at kiosk (or you make register from your own device).  Credit card information required to complete registration.

5K Race Fee:  $45 at Friday Packet Pickup
1 Mile Youth Race: $20 (includes a shirt)
Fun Run Fee:  $10 without a shirt; $16 with a shirt

Race Day Registration and Packet Pickup from 5:00 pm to 6:00 pm on Race Day Saturday

Race Day registration is available online only using a computer or smart phone.  There will be no onsite registration station on race day.

Bib numbers and race t-shirts may also be picked up at the race site on race day Saturday beginning at 5:30 pm.

Race Day Race Fees (Self Registration Online Only)

5K Race Fee:  $50 (includes a shirt)
1 Mile Youth Race: $20 (includes a shirt)
Fun Run Fee:  $10 without a shirt; $11 with a shirt

Please note that race day registration ends at 6:00 pm to allow time for data entry prior to the race start.

Parking

Parking will be available in the Gold and Red lots of the WFU BB&T Field parking area.  If you need to leave prior to 8:30 pm, please park in the Red lot.  The Gold lot will be closed off to exiting traffic between 7:30 pm and 8:30 pm. A map of the parking lot locations can be found here: https://www.nchsaa.org/sites/default/files/WF_parking.pdf

Traffic

Please be aware of traffic construction on Business 40 in Winston-Salem and Kernersville that could impact travel to or from the event. Business 40 is closed in Winston-Salem between Highway 52 and Peters Creek Parkway.

Directions to Race Site

Both races will start and finish in the parking area near WFU's BB&T Football Stadium. If you are using a GPS, enter Whitaker Park Winston-Salem, NC 27105 to guide you to the parking lot entrance off of Reynolds Blvd.  From Business I-40, exit 5C to Cherry Street, north to University Parkway and continuing onto Cherry Street, turn east on Reynolds Boulevard, and south into the stadium parking lot.

Please note that Deacon Blvd. is closed due to construction.  Keep this in mind when traveling to the race.

PARKING BEFORE 6:00 PM: Because of another event at the LJVM Coliseum, Race Participants and Volunteers arriving before 6:00 pm will need to park in the Shorefair Parking lot on the east side of Shorefair Drive.  After parking, enter the fairgrounds through East Gate #7.

     Shorefair Parking Lot of Winston-Salem Fairgrounds:
     2879 Shorefair Dr NW, Winston-Salem, NC 27105

PARKING AFTER 6:00 PM: Parking for Race Participants and Volunteers will be in the parking lot for the LJVM Coliseum, with parking lot entry from University Parkway or 27th Street.  After parking, enter the fairgrounds through the Northwest Gate.

Note:  Is is possible that entry may be permitted to the LJVM Coliseum Lot prior to 6:00pm, but this will be up to the Coliseum event people to determine at the time.

     LJVM Coliseum Address:
     2825 University Parkway, Winston Salem, NC 27105

Parking is free for race participants and volunteers.

See the pdf link below for a map showing the parking locations.

COOK MEDICAL EXTENDS SPONSORSHIP FOR BEAT THE HEAT 5K EVENTS 

WINSTON-SALEM, NC, October 3, 2024 — Twin City Track Club, Inc. announced today that Cook Medical has extended their Presenting Sponsorship support for the Beat the Heat races through 2028. Cook Medical has been the presenting sponsor since 2017. The races were held in Winston-Salem on July 20, 2024 will be held again on July 19, 2025.

“We are thrilled that Cook Medical will continue to support our local communities through sponsorship of Beat the Heat” said Race Director Er Ralston.  “Cook Medical is a great partner and their support has significantly enhanced our ability to have a positive impact on improving health and fitness in the Winston-Salem and Triad area.”

The 2024 races raised $11,907 for charity partners Ainsley’s Angels of the Triad and Girls on the Run Greater Piedmont.  Since 2016, the Cook Medical Beat the Heat races have contributed over $61,000 to charity partners in our community. 786 people participated in the 2024 races, supported by 121 volunteers and 26 race sponsors including Cook Medical. Registered participants represented 14 states.

Now in its twenty-fifth year with the name Beat the Heat, the race has long been a popular Winston-Salem summertime tradition, known for events that are tailored to participants with a wide variety of skill levels, as well as for its lively after-race- and family-friendly festivities. The tagline of the Cook Medical Beat the Heat races “Healthy Fun for Everyone” is a true representation of what the event offers. The evening begins with a competitive Youth Race and a Fun Run/Walk at a one-mile distance., followed by the Beat the Heat 5K race at 7:00 p.m. and an Elite 5K race as the last event of the evening. The Cook Medical Beat the Heat 5K is also the NC 5K Championship race for the Road Runners Club of America. 

“We are absolutely delighted to continue our sponsorship of the highly anticipated Beat-the-Heat 5k event in Winston-Salem” said Tamisha Clark, Vice President of Operations and General Manager of Cook Medical. “This event perfectly reflects our commitment to being an active, engaged partner within our community and supports our mission to promote fitness and well-being. Engaging in activities like walking and running can significantly reduce the risk of chronic diseases, such as heart disease, diabetes, and cancer, while also boosting overall physical and mental health. This aligns seamlessly with Cook Medical’s broader mission to not only provide top-tier clinical solutions for patient care globally, but just as importantly, our role in fostering strong, healthy and sustainable communities for the future.”

Entry fees are required for participation in the events. For spectators, the events are free and open to the public.  More information on the race, including race registration, can be found at www.bth5k.org or www.twincitytc.org.

About Twin City Track Club

Beat the Heat is hosted by the Twin City Track Club, Inc. (TCTC). TCTC is a non-profit organization dedicated to promoting running and fitness in the Winston-Salem, North Carolina area. Members are a cross-section of the community, representing runners and walkers of all abilities. Over its 47-year history, the club has held group activities to promote the social aspects of running, brought in nationally known speakers to educate and inspire, and assisted other organizations with their organized running events. It is Winston-Salem's oldest running club and one of the largest clubs in North Carolina. Find out more at https://www.twincitytc.org/ and follow us on social media @twincitytc.

About Cook Medical 

Since 1963 Cook Medical has worked closely with clinicians to develop technologies that eliminate the need for open surgery. Today we are combining medical devices, biologic materials and cellular therapies to help the world's healthcare systems deliver better outcomes more efficiently. We have always remained family owned so that we have the freedom to focus on what we care about: patients, our employees and our communities. Find out more at https://www.cookmedical.com/, and for the latest news, follow us on Twitter, Facebook and LinkedIn.

Thank for helping to spread the word about Beat the Heat!  Attracting others to join the race enhances our ability to provide Healthy Fun for Everyone.

Download the attached pdf file for a printable poster.

Yard Signs are also available if you have a highly visible location where a sign can be placed. Contact the race director for more information about yard signs. 

Post on social media and share our posts!

@bth5k and @twincitytc on Instagram, Facebook and Twitter

RSVP on our Facebook event here! https://www.facebook.com/events/1034540335211316

5:00 pm - Packet Pickup Opens
6:00 pm - 1 Mile Youth Race and Fun Run Start
6:15 pm - 5K Walk Start
6:28 pm - Ainsley's Angels 5K Start
6:30 pm - Beat the Heat 5K Run Start
7:30 pm - Elite 5K Start - Women
7:32 pm - Elite 5K Start - Men
8:00 pm - Race Celebration and Awards

Race registration includes a custom-designed technical shirt by Champion. Race shirts will be available for the first 750 people that register.  Men and Women styles available in sizes Small through Extra Large.

Bib names will be printed on the bibs of 5K runners that register on or before June 24. 

Good news!  We've added inventory for race t-shirts.  If you didn't get the style/size shirt you wanted when you registered, you can change your shirt selection anytime between now and July 14.  

Begin by logging into your account, and go to your “Profile” page. On the “Profile” page, see Races under Upcoming Events. This shows a list of all Race(s) that are coming up. You are able to manage the registration for the Race by clicking "Manage Registration".  Then select "Update Giveaways".  Click here for more information about managing your registration.

If you haven't registered yet, then register soon to get your choice of t-shirts.  Inventory is limited to 600 total shirts.

The Cook Medical Beat the Heat 5K race will have chip recorded start and finish times. Results will be posted for both clock time and chip time, with the latter used for age group awards. The chip times are recorded by means of the RFID chip mounted on your numbered race bib.  

In order to receive an accurate time, please wear your race bib as follows:

• Clearly visible on the front of the torso
• Unaltered and unmodified (Do not fold or wrinkle)
• Pinned in all four corners
• Not covered (jackets, fuel belts, etc.)

The USATF 5K Championship race will have a "gun start" and chip timed finish. All men and women competitors will have a start time that matches the race start time, and a finish time recorded as each runner crosses the finish line. 

The One Mile Fun Run will have a clock at the finish line, but individual times are not recorded for this event.

Timing services will be provided by Twin City Track Club.  

Twin City Track Club is a member organization of both the Road Runners Club of America (RRCA) & USA Track & Field (USATF) and adheres to the guidelines and rules of competition in the events Twin City Track Club conducts & provides.

We allow registration transfers to another runner.  The transfer must be initiated no later than 5 days before the race (by 7/15 in 2024) and completed no later than 3 days before the race (by 7/17 in 2024).  Instructions for completing a transfer are found here: https://help.runsignup.com/support/solutions/articles/17000062921-transfer-to-another-runner  

We only allow transfers as a gift.  We do not issue a refund to the original registration.  Any money exchange is between the two people involved.   

Due to unanticipated construction near the WFU Football Stadium, the 2021 race will start and finish at the Winston-Salem Fairgrounds.  We will run the same course as the Turkey Strut held annually on Thanksgiving Day.  It will be a great venue for the Cook Medical Beat the Heat 5K and we look forward to providing an excellent race for all participants.  See the 5K Course here.

For the Elite/USATF 5K race, we've designed a loop course on the fairgrounds property to continue the practice of a spectator friendly event.  This course is approximately .85 miles per loop.  See the Elite/USATF Course here.

The Family Fun Run will be shortened to .85 miles to follow one full loop of the elite race course. See the Fun Run Course here.

The races will start and finish in front of the Education Building on the Fairgrounds property.  Parking for the race will be in the LJVM Coliseum Parking lot for easy access to/from the starting line.  See Parking Information here.

7/19/2018, 1:30 pm - The current forecast for Saturday calls for thunderstorms during the afternoon and evening.  Accordingly, we are making contingency plans so that we can adjust as needed.  If we have delays, we will announce them through the onsite PA system.  We will also post updates on Twitter (@bth5K) and by using the RunSignUp text messaging feature.  We will make every effort to keep the planned schedule, but make sure our priority is the safety of all participants and volunteers.  We do have access to take cover in Bridger Field House if necessary to avoid severe weather.  We appreciate your understanding and flexibility!

Beat the Heat is proud to host the NC USATF 5K Championship.  To enhance the Championship experience and spectating, this race will be run as a separate event immediately following the regular Beat the Heat 5K race.  The Championship course is modified layout with 4 laps, utilizing the same finish line, but different start line as the regular 5K.  A course map can be viewed in the attached pdf. 5K USATF Certified (NC22011DF), USATF Sanctioned, RRCA sanctioned.*

The course can be view on MapMyRun and Strava. Distances are approximate.  There is one Strava Segments on the course:

Strava - Elite Loop NC USATF 5K (0.76 mi)

To be eligible for USATF awards, athletes must be a current USATF NC member and a 12-month resident of North Carolina.  For information on the Series and updates, please check www.northcarolina.usatf.org.

Check the Awards page for information about award categories and prize money.

Participants in the event typically run a sub 20 minute 5K.  If you are a NC USATF member with an expected time of greater than 20 minutes, then we can allow you to run in the regular Beat the Heat 5K race and still be eligible for the NC USATF 5K Championship.  Contact the race director at beattheheat@twincitytc.org to inquire about this option.

Elite runners may contact the race director at beattheheat@twincitytc.org to inquire about complimentary entry time standards. 

* Note that we are still awaiting approval from Wake Forest to host the event on their property.  We have contingency plans to move the race to a different certified course if WFU approval is not obtained.

• The Winston-Salem Police Department and/or Forsyth County Sheriff’s Office will be stationed along the 5K route for traffic control, safety and security.

• Course monitor volunteers will be stationed at key intersections to guide participants and provide assistance as needed.  

• Bicycle volunteers will monitor the race to keep runners safe and on the racecourse with a special focus on race leaders and sweeping the back of the field.

• Volunteers will be stationed near the race finish for any persons in need of medical assistance.

• All volunteers are instructed to contact their Volunteer Captain or the Race Director in the event of any emergency situation that arises during the event.  Call 911 first if appropriate.

• In the event of severe inclement weather, the race may be delayed or cancelled.  Announcements will be made on the PA system and communicated by messaging to Volunteer Captains. 

• For rain only conditions (no immediate risk of lightning or high winds), we will continue with the schedule. 

• Absent an announcement to the contrary, the races will proceed as scheduled.

Information for Sponsors, Exhibitors, Partners, Teams at 2025 Beat the Heat 5K 

We look forward to having sponsors, exhibitors, partners and teams as part of the event. Per prior arrangements, we will reserve space for you to set up a tent/table and/or booth in the post-race events area near refreshments and awards. Most spaces are 10’ x 10’. Unless other arrangements were made, you should provide own set-up. Tents and tables are acceptable. Sorry, but we cannot guarantee access to electrical power.

Set up is between 4:30pm and 5:30pm.  Access will be limited after 5:30pm. Click here to download exhibitor layout information. You will set up inside the Winston-Salem Fairgrounds.

If you need to access to your spot by vehicle, you'll need to arrive early and enter through the East Gate (#7) off Shorefair Drive.  You will need a gate pass to enter the fairgrounds.  Click here to download and print a gate entry pass.

If you are bringing a canopy tent, please bring some weights or some other method to hold down the tent in case of windy conditions. 

Beat the Heat would not happen without the generous support of sponsors.  By sponsoring Beat the Heat, you are helping to support fitness and health in our community. Sponsor sign up is available until the end of April. 

Twin City Track Club is a 501(c)(3) nonprofit organization. Our 700+ members are a cross-section of the Triad, representing runners and walkers of all abilities. 

Confirmed sponsors are listed here.

Sponsorships may be purchased online here or by emailing the race director at beattheheat@twincitytc.org.

Exhibitor spaces are available for organizations that aren't able to sponsor Beat the Heat, but want to have a presence on race day.   Exhibitor information can be found here.

Download a Sponsor Information document with the link below.

Jogging strollers are allowed in the Cook Medical Beat the Heat events, including the fun run and 5K walk/run events. We ask that strollers begin in a position where they do not impede faster runners or walkers.

An additional waiver must be signed by a parent or adult guardian for any children that will be stroller riders.  You can download a copy of the waiver below and bring it with you to the race or email in advance to beattheheat@twincitytc.org.

Thanks to all who responded to our participant survey!  Here are some highlights of your responses:

• 94% expressed overall satisfaction with the race
• 90% of participants are likely to recommend the race to others
• The highest rated race features were Race Registration, Volunteers, Pre-Race Info and Packet Pickup
• The greatest opportunity for improvement is Race Parking
• Most commonly mentioned things participants like: Atmosphere, Great race, Course, Fun, Volunteers, Food, Elite Race

What Participants Like About Beat the Heat:

Anyone can create an Open Team for the Cook Medical Beat the Heat races. You can create or join a team when you register or after you register. Open teams of 8 or more people get an automatic $5 refund/discount per person. Open teams of 20 or more people get an additional $5 refund/discount ($10 total).

Contact the race director for information about setting up a Partner Team.

Teams of 8 or more people can reserve tent space at the race site.  Contact the race director to reserve your spot at beattheheat@twincitytc.org.

List of Current Teams

Click here for more instructions to create or join a team.

Virtual races have become a standard option for many races.  And people love them!

CLICK HERE TO REGISTER FOR VIRTUAL RACE OPTIONS

You can run your 2023 virtual race anytime between Saturday, July 15 and Sunday, July 23.
Race results will be uploaded by participants.  Read here for more information: Submit and Manage Virtual Results
Results must be reported no later than midnight on Sunday, July 23.
You can run on any course you choose. Streets, roads, greenways, trails, tracks and treadmills are all OK.  GPS distances and treadmill dashboards are acceptable for distance verifications if you don't have a measured course.

View this video produced for the 2020 all virtual race for more information.

Training with specific run/walk intervals is a really efficient way to train your body to complete longer distances.

Run/walk programs are much more effective because they lead to athletes sticking with it. The number one thing you need to train to run more and more is consistency!

If you are ready to work toward your first 5k, this program will help you get there.

Download the program and get started today!

• New this year! Medals provided for all 5K finishers

• Elite 5K Entries here!

• Friends of Beat the Heat Program announced to support elite prize purse.

• Cook Medical has extended their Presenting Sponsorship support for the Beat the Heat races through 2028!  Read the announcement here for full details.

• 2025 Charity Partners announced!

FOR IMMEDIATE RELEASE
Contact:
Twin City Track Club
beattheheat@twincitytc.org | https://www.twincitytc.org/

 
Cook Medical Beat the Heat 5K Selected as 2026 Road Runners Club of America National Championship

Winston-Salem, NC – September 15, 2025 – The Road Runners Club of America (RRCA) has announced that the Cook Medical Beat the Heat 5K has been selected as the 2026 RRCA National Championship 5K race. The event will be held on Saturday, July 18, 2026 at the Winston-Salem Fairgrounds.

The RRCA Championship Event Series is the largest grassroots-organized running series in the U.S., featuring more than 200 races that attract nearly 300,000 participants annually. Each year, RRCA designates State, Regional, and National Championship Events through a competitive bidding process. The goal of the series is to celebrate and shine a spotlight on well-run, community-focused races while recognizing top-performing athletes.

RRCA Championship Events include special awards for: Open male and female, 40+ male and female, 50+ male and female, 60+ male and female, open adaptive athlete male and female, and nonbinary.

In announcing the selection, RRCA Program Director Andy Smith noted that the Beat the Heat application stood out among many strong contenders:

“The RRCA board felt the Beat the Heat bid and the outstanding job that Twin City Track Club did hosting the RRCA State Championship met the criteria and standards set forth by the organization.”

The Twin City Track Club (TCTC), host of the Beat the Heat races, announced recently that Cook Medical has extended its Presenting Sponsorship through 2028, continuing a long-standing partnership with the event.

“The City of Winston-Salem is honored to have been chosen to host the RRCA National 5K Championship in 2026.  I congratulate the Twin City Track Club for their work to secure this prestigious event for our City,” said Allen Joines, Mayor of Winston-Salem.

"We are proud to be a longstanding presenting sponsor of Beat the Heat 5k, a vibrant event that brings our community together in fun and fitness while supporting vital charitable causes," said Tamisha Clark, GM and VP of Operations at Cook Winston-Salem. "This enduring partnership exemplifies our strong commitment to fostering meaningful connections within our community, and we eagerly look forward to an even more successful event in 2026."

The Beat the Heat races have a strong tradition of community impact. In 2025, the races raised $7,420 for charity partners Ainsley’s Angels of the Triad and Girls on the Run Greater Piedmont, bringing total charitable contributions since 2016 to more than $68,000. The 2025 edition welcomed 786 participants from 9 states, supported by 124 volunteers and 26 race sponsors including Cook Medical.

Now entering its twenty-sixth year under the Beat the Heat name, the event has become a Winston-Salem summertime tradition. The evening lineup includes a Family Fun Run/Walk (1 mile), the Beat the Heat 5K for all walkers and runners, and the Elite 5K showcasing top-level competition. True to its tagline, “Healthy Fun for Everyone,” the event offers something for participants of all ages and abilities, along with lively post-race and family-friendly festivities.

The Cook Medical Beat the Heat 5K has proudly hosted the RRCA North Carolina State 5K Championship in 2024 and 2025, and the city of Winston-Salem itself was designated a Runner Friendly Community by RRCA in 2021, further highlighting the region’s commitment to running and active living.

 
About Twin City Track Club

Beat the Heat is hosted by the Twin City Track Club, Inc. (TCTC), a non-profit organization dedicated to promoting running and fitness in the Winston-Salem, North Carolina area. Over its 48-year history, TCTC has served runners and walkers of all abilities, hosted community programs, supported charity causes, and assisted with numerous organized running events. Learn more at www.twincitytc.org or follow @twincitytc on social media.

About Cook Medical

At Cook Medical, we are passionate about making unique, quality medical devices and connecting with people to improve lives. Founded on inventing, manufacturing, and delivering medical devices, we provide healthcare professionals with the tools they need to help their patients return to living. 

Our commitment to innovation involves bringing new products to market and keeping existing products relevant to a changing healthcare landscape. We believe in using our business to help people and communities thrive by creating inclusive, supportive, and healthy environments. 

We are proud of our history of innovative firsts and the impact we have on patients and communities. With headquarters in Bloomington, Indiana, and manufacturing facilities and offices in various global locations, we challenge ourselves to maintain a global perspective while focusing on local impact. 

Follow Cook Medical at CookMedical.com and on LinkedIn. 

About Road Runners Club of America (RRCA)

Founded in 1958, the Road Runners Club of America is the oldest and largest national association dedicated to growing the sport of running. Through its Championship Event Series, education programs, and Runner Friendly Community designation, RRCA supports runners of all ages and abilities. More at https://www.rrca.org/.

Beat the Heat is a part of the 2025 We Run Winston Race Series, owned & managed by Fleet Feet Winston-Salem and Clemmons.  

Click here for more information about the We Run Winston Race Series.

Beat the Heat is a part of the 2025 Fleet Feet Race Series, owned & managed by Junction 311 Endurance Sports.  

Click here for more information about the Fleet Feet Race Series.

Cook Medical Beat the Heat 5K race courses are certified by USA Track & Field.

Beat the Heat 5K Course Information

Elite 5K Race and Course Information