Runner's World March 2018

The Stat THE 2019 CORVETTE ZR1 IS FAST, LIKE THE THREE RUNNERS ON PAGE 40 WHO HELPED MAKE IT. AT 210 MPH, IT CAN DO A MARATHON IN 7:29. THAT’S: 16.7 times faster than the fastest American marathon time, run by Ryan Hall (2:04:58, average of 12.58 mph) 1.93 times faster than the world record for speed on a Schwinn bicycle (108.92 mph) 1.53 times slower than the Harley-Davidson Streamliner motorcycle landspeed record (322.15 mph) The Advice Yes, running with music can make your workout feel easier. But according to research from Brunel University in London, listening to the right kind of music— specifically, 20 to 30 minutes of slow, sedate tunes—after a run can also speed recovery. Chill music can lower your levels of cortisol, a hormone released when…

THE CHALLENGE Drink 7 ounces of milk and eat 2 cookies per quarter-mile lap. Repeat 3 times. THE COURSE Quarter-mile trail at Runner’s World HQ in Emmaus, PA THE WINNERS Video Producer Derek Call, 9:02; Food and Nutrition Editor Heather Mayer Irvine, 9:53 THE PHOTO FINISH Web Producer Paige Triola bit off a little more than she could chew. The Poll HAVE YOU EVER RUN HUNG OVER? May want to rethink that morning-after jog. “You cannot ‘sweat out’ a hangover,” says Damion Martins, M.D., a sports-medicine physician. “By trying to do so, you further dehydrate your body, leading to more detrimental effects.” Best bet: Drink a lot of water and table your run for another day.…

Momentous Frivolous Stop! Go!…

Runner Taylor Spivey The Experience When it comes to scenic runs, it’s tough to beat Marin County’s challenging yet beautiful routes along the hilly coastal ridge of Mount Tamalpais. “The place is magical,” Spivey says of the Bolinas Ridge Trail. “Perfect for running: cool air, rolling trails, and the endless view.” Stopping Point Often hidden by a dense fog, the distant Farallon Islands can be glimpsed by lucky runners who are on the trail on the right day (prime viewing times are late fall, winter, and spring). The islands are said to be one of the most populated great white shark dens in the world—not the ideal spot for a postrun dip. Local Fare Before heading up Mount Tamalpais, Spivey suggests a caffeine fix at Equator Coffee in Mill Valley,…

LET’S FACE IT: RUNNERS AREN’T NECESsarily known for their arms. That’s not a dig—it’s just easy to neglect your top half when it seems like your legs do all the work. Failing to train your upper body, however, can hold you back big time. “Have you ever tried to run without your arms? It’s weird, inefficient, and hard as hell,” says Pamela Geisel, an exercise physiologist at Hospital for Special Surgery’s Tisch Sports Performance Center in New York City. “Arm drive is a big part of running—when your legs get tired, you use your arms more because of the kinetic chain; you can’t have one without the other.” That means your strength-training has to include more than just deadlifts and squats. Building a strong upper body will help you maintain…

Focus on form. No matter how much you’re lifting, if your form is crap, then you won’t benefit and you risk injury, Pags says. Ask a trainer how to correctly perform rows, chest presses, triceps kickbacks, and curl variations, he suggests. Then set up in front of a mirror to keep an eye on technique. Fatigue the muscle. To reap heavy-lifter rewards, Geisel says you need to exhaust the muscle 100 percent, meaning you can’t do another rep at that weight. If you’re new to strength-training, practice your form with a lighter weight, then start with 10 to 25 pounds for eight to 12 reps until fatigue. If your form is dialed, go for fewer reps (five to eight) and more weight (25 to 40 pounds). Go for broke. If…