Table of contents for February 2013 in Runner's World

LOCATION Whitefish, Montana PHOTOGRAPH BY Heath Korvola RUNNER Brad Lamson THE EXPERIENCE Though the nearby slopes of the Whitefish Mountain Resort beckon, the early morning landscape in this ski town just south of the Canadian border can be equally alluring. “The new snow is refreshing and symbolic of how I like to start each day with a clean slate,” says Lamson. “Watching the town wake up on those silent runs is my quick fix.” FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

BODY OF WORK Thank you for “The Runner’s Body” (December). As someone who has struggled with body-image issues and an eating disorder, I appreciate your inclusion of real runners of all shapes and sizes. With time, I have come to embrace my muscular calves, sinewy arms, and bulging veins—they are badges of honor that I earned with miles of running. Is my body beautiful? Perhaps not to everyone. But when I am running, it is beautiful to me. —STACEY ARNOLD, via e-mail As my husband often points out, I don’t have the typical runner’s body. I started running in 2007 after my second child turned 1. Little did I know that running, which I then called my “mommy time,” would help me lose 114 pounds and finish eight halfs and…

Dear Miles, Is it socially acceptable to reapply bodyGlide on my nipples halfway through a marathon? —MIKE C., Hartselle, Alabama I appreciate your concern, Mike. A sense of modesty is a rare thing these days. The short answer is: Absolutely. It’s perfectly fine to reapply BodyGlide on the run. As is often the case, context is key. Lubricating your nips would not be okay, say, at a dinner party or during a job interview. (Even one at Runner’s World.) During a race, though? When everyone around you is half-naked anyway, and sweating and grunting and heaven-knows-what-else? Slather away! However, applying lube to another runner’s nipples isn’t advisable. DEAR MILES, I recently started running 10 to 15 miles a week. I don’t know much about picking the right shoe, or the…

Climb a Skyscraper Instead of running long this winter, run up. Up a skyscraper, that is. In cities such as Houston (January 26), Boston (February 2), New York (February 6), and Chicago (February 24), participants sprint to the top of iconic buildings. “The fittest road racers would find stair racing to be a humbling experience,” says Melissa Moon, a New Zealand runner who has won the women’s division of the Empire State Building Run-Up twice, with a personal best of 12:39. “Your heart is racing, your lungs are burning, your quads are screaming, and all you can hear is the heavy breathing of competitors around you.” Circle a Track Weather is never a concern at the Zoom! Yah, Yah! Marathon—even though it’s held in Northfield, Minnesota, on January 6. Its…

KIM CONLEY, 26, of West Sacramento, California, placed third in the 2012 U.S. Olympic Trials 5000 meters and ran a personal best 15:14.48 at the London Olympics. 1. Push It “Ten-mile marathon-pace runs make me not only stronger but faster. The strength from those runs carries me through races—even when I’m racing 1500 meters.” 2. Clip It “If I’m feeling good during race-pace speedwork, I shorten the recovery between intervals rather than running the efforts faster. Limiting the recovery gives me confidence that I can maintain that pace on race day.” 3. See It “I pretend segments of some workouts are key parts of my next race—and then I execute those segments as if I’m racing.”—BOB COOPER…

ACCELERATOR Run 5:00, 4:00, 3:00, 2:00, 1:00, with a 1:00 jog. Start at half-marathon pace; gradually speed up so final effort is at 5-K pace. Jog 2:00. Do 6 x 30-second sprints with 1:00 jog. 30-20-10 Jog for 30 seconds, run steadily for 20 seconds, then sprint for 10 seconds. Repeat entire 60-second sequence five times, then take a 2:00 jog recovery. Repeat three to four times. SNOW HILLS Find a hill that takes about 30 seconds to climb. Sprint up five times, focusing on good form and powerful strides, and jog down. Expect soreness so start with one set, build to three.…

CHOCOLATE-LOVING RUNNERS have had a lot to celebrate in recent years. In 2011, the University of Cambridge reported that eating dark chocolate can lower rates of stroke, high blood pressure, and heart disease, thanks to its high concentrations of antioxidants called flavonols. The same year, a study published in The Journal of Physiology found that moderate chocolate consumption may cause muscle changes that improve athletic endurance. And a study published in 2012 discovered that people who eat chocolate frequently (at least a few times per week) weigh less than those who rarely eat it. No wonder runners go crazy for the sweet stuff! Of course, reaping these various health benefits hinges on eating the right type and amount of chocolate. “I generally recommend having one to 1.5 ounces of dark…

1 pound medium peeled and deveined shrimp 4 tablespoons olive oil, divided 1 teaspoon pimenton (smoked paprika) 3 garlic cloves, minced and divided 1/2 teaspoon hot red pepper flakes 1 bay leaf, broken into pieces 1 14.5-ounce can petite-diced tomatoes, drained 1 tablespoon tomato paste 2 15-ounce cans white beans, drained 1 cup chicken broth 2 tablespoons chopped fresh parsley Calories per serving: 436 Carbs: 37 G Fiber: 9 G Protein: 35 G Fat: 17 G Heat a large skillet over medium-high. Toss shrimp with 1 tablespoon oil and pimenton. Add shrimp to skillet; sauté 1 to 2 minutes; add half the garlic the last few seconds of cooking. Spoon shrimp into a bowl and set aside. Return skillet to heat; add 2 tablespoons oil, pepper flakes, bay leaf, and…

Breathing Soldiers are trained to use this breathing exercise in battle: Inhale through the nose for a count of four, hold for a count of four, exhale through the mouth for a count of four, hold for a count of four, then repeat. In most cases, this brings your heart rate down and distracts your brain from worries. Action plan Write down all your anxieties about racing. The fears you have no control over? Scratch them off the list. For those within your control, script an action plan for overcoming each one. This will improve your training and remind you that you covered all your bases. Music Listening to tunes keeps positive thoughts flowing and prevents athletes from overthinking—the main cause of choking or freezing up in sports. Music also…

AS I WAS HORIZONTAL, three feet off the ground, watching my feet come level with my head after hitting a slab of black ice, I thought, I’ll tuck and roll and walk it off. I was not even a mile into a 20-miler, three weeks from my first Boston Marathon. It had taken me 12 tries to qualify. I didn’t tuck, roll, or walk it off. I broke my fibula into a spiral. Sidelined by cockiness (I see it’s icy, but I’ll be careful) and twisted logic (I see it’s icy, but I’ll be careful, because if I don’t do this run today, it’ll screw up my training and I’ll never finish Boston), I was forced to confront a long-simmering fear: that not training like a maniac would ruin me.…

The half-marathon continues its astounding rise in popularity—there were a record 1.6 million finishers in 2011, and race directors responded to demand by adding appealing features (pinot noir, anyone?) and marketing 13.1-milers as destination events (see Alaska!). Indeed, there are now more than 1,500 half-marathons in the country, which begs the question, which are the must-runs? To find out, we asked our network of racing experts, including you. When we posted an online survey, more than 1,000 readers responded with such high praise for a wide range of races that our plan to feature 13 races quickly doubled and then some. Each of the following events promises strong organization, plenty of aid stations, a safe course, plus its own unique, spirited atmosphere. Fortunately, you don’t have to limit yourself; the…

1. The Vapur Reflex, an 18-ounce foldable, reusable water bottle with a quick-sip cap, fits nicely in any size bottle holder. $10; vapur.us 2. Bolt this three-speed beast to the wall or park it on the floor; either way, the adjustable Lasko 20" High Velocity Fan, with remote control, supplies a stiff breeze wherever you point it. A headwind never felt so good. $70; laskoproducts.com 3. Say goodbye to sweat-induced eyeball burn. Inside the Halo Headband is a thin strip that acts as a gutter, sluicing sweat away to the wicking material around the sides of your head. $13; haloheadband.com 4. Protect your floor from the ’mill—and yourself from your downstairs neighbor’s complaints—with the Elephant Bark Mat. The 100 percent recycled rubber mat, available in colors beyond basic black, dampens…

1. IFIT Found on many NordicTrack and ProForm models, iFit uses Google Maps to show you “Street View” images of your running route. As you run, the images refresh. For areas that Google has not yet captured on camera, you’ll see an aerial image showing your location. After your run, your workout data is synced with iFit.com. The Web site lets you draw a route, get a training plan, or join a competition, all of which can be downloaded to your treadmill for your next run. A one-year subscription costs $99. 2. PASSPORT The Passport media player, which comes bundled with Livestrong treadmills and some Advanced Fitness Group treadmills, works something like Apple TV: Plug the Passport device into your television, and it communicates wirelessly with your treadmill to control…

NEAR MILE FIVE of Portland’s Heart Breaker Half-Marathon, I recalled what lay ahead: two long, not-too-steep but not-too-gradual climbs. Rather than cursing them, I saw them as good training for the infamous Heartbreak Hill in Boston. After all, I’d signed up for the Heart Breaker as a tune-up for my first—and likely only—Boston Marathon. Like many runners, I’d tried several times to qualify for that renowned race. The first two attempts, I’d missed my time by 90 seconds or less; when I did qualify, I made it with only a minute to spare. Boston was a goal I felt would validate me as a hardcore runner. I’ll never have single-digit body-fat percentage or chiseled calves, but being a Boston-qualifier made me feel legit like no participant medal ever could. The…

February 24 Syracuse, New York CONQUER THE ELEMENTS, and reward yourself with hot chocolate, during this wintry romp in Central New York. Expect to trudge through snow, face 20-to 40-mile-per-hour winds, and deal with temperatures possibly in the single (or negative) digits. On the bright side, the course is dead-flat, a must when ice could be hiding under the fluffy white stuff. Participants run out and back on the same route twice to complete the 13.1-mile distance, so you’ll get to see friends as they pass in the other direction. Make it to the finish, and you’ll be rewarded with a warm postrace tent stocked with hot food and drinks, as well as a snowflake-shaped medal. Last year, runners received car-windshield ice scrapers and running gloves, so expect the theme…

DEAR MR. PRESIDENT AND MRS. OBAMA: Thank you again for having me at the White House Christmas party in December. I’m sure you don’t remember me, since I was among the 600 people you met that night. I accompanied a colleague who was on the invite list, Prevention Editorial Director Anne Alexander, and when we were asked if we’d like to pose for a photo with you, I began writing an elevator speech in my head. There were many things I wanted to say and ask, but I edited them down to two. But after being spellbound by the high-school choir singing Hallelujah near the Southeast Entrance and a Marine Corps quartet playing Pachelbel’s Canon on the first floor of the Residence, then having cocktails and dinner in the State…

JUSTIN FERIA FELT the morning chill across his skin and shook loose, his measured breaths crystallizing before him. Beneath the surface, though, pumped a heart that stirred a warming brew of emotions. It was here in Carlsbad, California, not far from the start of this half-marathon, that his heart donor died in a car accident. He was running today not just for himself, but also for the woman whose presence he could feel on every step of the course, with every beat in his chest. Feria, 30, was joined that January morning by two other San Diego heart-transplant recipients, Robert French, 46, and Bryon Moore, 52. The men became friends through the transplant “alumni” community at Sharp Memorial Hospital, where all three had their operations. It was on a visit…

The Olympic 1500-meter finalist is training in Mexico to prep for summer’s World championships 1] Training base San Luis Potosi at 6,200 feet. Mexico is sunny and 70 all winter long. 2] Kick start I did competitive Irish dancing as a kid. Performing taught me how to handle nerves. 3] Role model Paula Radcliffe. She’s tough and dedicated but also has humanity and kindness. 4] Fish story Ike’s Place in San Francisco has a salmon burger named for me. 5] Spot on I worked with Samovar to create the Athlete’s Tea Set, a variety pack of brews I drink while training. 6] Auteur At Duke, I helped start the Movie Making Marathon—a 24-hour filmmaking challenge. 7] Fave film O Brother, Where Art Thou? I loved the music and the play…

3 WAYS TO LISTEN TO YOUR BODY 1. Sort out signals Feeling sore after a hard run is expected, but a sharp pain that’s in a specific area, doesn’t fade with rest, or causes you to alter your stride means it’s time to see a doc. 2. Track trends Record workout details in a log to help you spot messages your body is sending. Be specific: “My right calf hurt more today than yesterday, especially on the hills.” 3. Run happy If you’re feeling unmotivated or burned out, change things up. Signing up for a race if you’re unfocused or taking a break from performance goals if you’re stressed will make your running more satisfying. For more, see “Running Scared?” page 44. THE PULSE Your nagging [insert body part here]…

NEVER UNDERESTIMATE THE POWER of a good walk—and not just as a midrun break. Going for a “pure” walk (no running at all) allows your body to make small adaptations that strengthen your feet, knees, and hips. Long, brisk walks can help boost your endurance. And walking as a means of cross-training gives your joints and running muscles a well-deserved break, which can help reduce or eliminate the aches and pains caused by running. Here’s how (and when) to add walks to your routine to become a fitter runner. PAY ATTENTION TO FORM Most walkers find an upright posture to be the most natural and comfortable. Take short steps to avoid overstriding, which can cause aches and pains in your legs, feet, and hips. Keep your feet low to the…

Q Does downhill skiing have cros-straining value? A It does. Downhill skiing enhances your balance, agility, strength, and power and can be a particularly valuable form of cross-training for trail runners, who rely on those skills. Skiing downhill forces your muscles to continually contract to maintain balance, adapt to shifting terrain, make turns, and maintain good form, which helps build strength and muscle power. Barreling down a typical two-to four-minute run can mimic the anaerobic effort of track repeats, with the chairlift ride to the top serving as the rest interval. —LEA STENERSON is a ski instructor who coaches runners for FastForward Sports in Boulder, Colorado. Q How does last year’s training help me this year? A If you ran consistently through 2012, it won’t take as long to build…

1. CHOCOLATE CHIPS AND BARS Select chocolate with 60 percent or higher cocoa content or use unsweetened chocolate, which tastes bitter on its own but can be used in cooking or baking. Add bittersweet or unsweetened chocolate to Mexican mole sauce. Stir into homemade barbecue sauce. Mix chocolate chips in homemade granola bars. 2. CACAO NIBS Find these crunchy, slightly bitter nibs, which are essentially broken up pieces of cacao beans, at specialty grocers. Sprinkle them on pudding or yogurt. Add to trail mix. Top a homemade chocolate bark. 3. COCOA POWDER Stick with all-natural cocoa powder, which contains more antioxidant flavonols than sweetened or Dutch-processed cocoa powder. Stir it into your oatmeal or morning coffee. Use it in homemade hot chocolate. Blend it into dry rubs to flavor meats.…

Good for You Grown year-round, beets are a particularly enticing choice during the winter, when so few vegetables are at their peak. Beets get their color from betacyanin, an antioxidant that reduces inflammation. The root also provides fiber, folate, manganese, and potassium. Get the Best Choose firm beets with unwilted greens. Smaller ones are sweeter and more tender than larger ones. To prevent beets from drying out, trim the stems (which are edible), leaving an inch attached. The root will keep for three weeks in the fridge. Scrub well before using. Kitchen Simple Anderson uses beets on pizza: Spread a mix of ricotta and goat cheese on naan; toss sliced, roasted beets and red onion in olive oil and add to the pizza. Cook in the oven for 10 minutes…

YOU HAVE THE cold-weather gear and the mental mettle to take on a subfreezing run. But before you open the door, it’s important to make sure your muscles are prepped. Stepping out into frigid temperatures with cold, tight muscles can be a recipe for injury, says Doug Herron, director of The Alaska Running Academy in Anchorage. “Warming up raises your heart rate, core temperature, and blood flow to your muscles, which minimizes the stress your body undergoes when you ask it to work hard in challenging conditions.” Herron recommends spending a few minutes warming up inside to get your body primed before heading out. For that, try this 10-minute dynamic yoga routine from Sage Rountree, author of The Athlete’s Guide to Yoga. These moves will generate heat and activate key…

Keep It Simple Getting strong isn’t only about hefting weights. It’s also about addressing the little things that, over time, can cause big problems. With this simple plan, you’ll focus on improving the range of motion in your joints with simple body-weight exercises; strengthening imbalances in your muscles with resistance bands; and speeding up the healing process by self-massaging with foam rollers, baseballs, and/or rolling pins. Do all—or a combo—of the below exercises four to five times a week. Improve Mobility THE MOVE Ankle mobility wall exercise GET IT RIGHT (A) Stand with toes of your left foot four inches from a wall. Position your left knee directly behind your left big toe. (B) Keep your heel flat and move your left knee forward and back 10 times. Repeat with…

*And we suggest some ways to make it more fun. SOME YEARS AGO I CAUGHT A MOUSE and kept him as a pet for a few months before letting him go. He lived in a large aquarium that contained the usual mouse furnishings. The highlight for him was a running wheel—the mouse version of a treadmill. Every night without fail he ran for a minimum of four hours. Sometimes it was five or six. I used to wonder why he did it. Was he in it for the weight loss? Unlikely. Did he really think he was getting somewhere? I doubted that, too. He’d run for brief bursts, maybe 15 seconds, stick his head out of the wheel and look around, then go back to work. He never got anywhere,…

If Your Goal Is To: Make the Most of 20 Minutes Try This: Warm up at a slow to moderate pace for five minutes, then increase the speed to race pace and hold it for 10 minutes for a hard tempo. Cool down for five minutes. If Your Goal Is To: Beat Boredom (and Get Wicked Fast) Try This: Watch TV. During the show, run at an easy-moderate pace, then punch up the speed to run hard for the duration of the commercial break. Return to your moderate pace when the show resumes. If no TV is available, listen to music, varying your pace or effort by song. If Your Goal Is To: Improve Speed at Any Distance Try This: Set the treadmill to a two percent incline. After warming…

LIKE SO MUCH ELSE ABOUT the late Chief Petty Officer Jon Tumilson, his running seemed at once humble and epic, gritty and glamorous, transparent and mysterious. He practiced the sport in a disciplined, measured fashion, and yet when he ran, he often seemed larger than life. These disparate, at times paradoxical, qualities showed most clearly when JT, as he was known to his Navy SEAL brethren, visited his hometown of Rockford, Iowa. “A few years back, it was a hot summer day, over 90 degrees, and I was working here in my shop,” recalls Mark Biggs, an auto mechanic in Rockford. “I wave hello to Jon as he heads out for his run, then go about my business. Two hours later I’m driving over to Charles City, 14 miles away,…

Gain racing experience Beyond clocking training miles, nothing makes up for the act of pinning on a bib—especially for beginners targeting new race distances, says Janet Hamilton, coach and owner of Running Strong. Test fitness Race a familiar distance hard to confirm your training is working—and possibly run a PR. However, you’ll need to taper for and recover from this type of tune-up, and don’t try it if you’re injury-prone. Practice pace Use a shorter tune-up to practice target pace for a longer event (e.g., run a 10-K tune-up at goal half-marathon pace). If it doesn’t feel comfortable, reassess your goals.…

FEBRUARY 2 Desert Classic Marathon, Half-Marathon, and 5-K Surprise, Arizona 750 RUNNERS WHY RUN IT? To get mooned Runners head west toward the setting moon into the cactus-speckled desert, where the bulk of this marathon takes place. With the rising sun at their backs (above) for the 7 a.m. start, participants begin the out-and-back course along the White Tank Mountains. arizonaroadracers.com 9 Love ’Em or Leave ’Em Valentine’s Day Dash 5-K Seattle 3,000 RUNNERS WHY RUN IT? To earn your sweets Boxes of Valentine’s Day chocolate are awarded to the fastest duos and singletons that complete this course. The race encourages participants to leave love notes for other runners—a partner, or not—pinned to the “Tunnel of Love,” a fence the field passes in the last quarter-mile. Get decked out—the duos…

CHECK US OUT We recently redesigned and relaunched runnersworld.com. Yes, there are still the latest running news stories, training and nutrition tips, and running-related videos, but now our site loads faster and works better on mobile. We’ve also paired with runningtimes.com, so you have even more content at your fingertips. Check it out at runnersworld.com. SOLE-LUTION RW shows you how a simple trip to the hardware store can keep you on your feet while running in icy conditions. Watch the tutorial at runnersworld.com/stayonyourfeet. INSIDE JOB Stuck running indoors thanks to snow, ice, and other winter annoyances? We’ve got plenty of top-notch treadmill workouts available online to supplement the ones found in this issue. Find them at runnersworld.com/treadmills. ONLINE POLL How often do you lift weights? Once or twice a week…

FORGET GANGNAM STYLE Double gold medalist Mo Farah’s signature pose, the “Mobot,” is a U.K. dance craze. Prince Charles performs the move at an event honoring British heroes. TIGHT SQUEEZE A running shoe made of Legos is donated to Creations for Charity, which raises funds to buy Lego sets for needy kids. PAUL RYAN’S IDEA? Ridiculo.us launches a fake marathon on February 2: Snap sham pics. Post to social media. Claim you’ve run 26.2. HOT HONOREE Olympic and Paralympic athlete Oscar Pistorius (the Blade Runner) is named one of People’s Sexiest Men Alive. THE FORCE IS WITH HIM Nick Arciniaga, a 2:11 marathoner and Star Wars fanatic, gets George Lucas’s okay to race in a singlet with the Rebel Alliance logo on it.…

Race with Parkinson’s Despite her debilitating brain disease, CHERISE BOWERS, 43, of Highlands Ranch, Colorado, took up running. Thanks to a brain implant that reduces her tremors, she finished the Platte River Half in April, and then ran the Colfax Half with her husband in May, while their 16-year-old daughter did the full marathon and their 13-year-old son ran the 5-K.—JENNIFER CHESAK “I was so proud because we weren’t a running family before this.” Set a Record—at 90 MIKE FREMONT, of Cincinnati, set a U.S. marathon record for 90-to 94-year-olds in November at West Virginia’s Marshall University Marathon in 6:35, besting the prior record of 6:46. He also holds the world half-marathon record for 90-year-olds: 2:55.—GAIL KISLEVITZ “I attribute my success to a plant-based diet and regular exercise. I adopted…

WHAT ARE YOUR PLANS for your upcoming running year? Whether you’re looking to run a new race distance, achieve a personal best, or just stay injury-free, accurately gauging your current fitness level will help you set challenging but reasonable goals. “Your baseline gives you a jumping-off point to begin a strong, successful training season that will culminate with you achieving your goal,” says Brandon T. Vallair, a coach at Run for Speed in Dallas. The following techniques will reveal where you are now so you know what to aim for three to six months down the road. TIME TRIAL This test is useful for runners of every level. Newbies and novice racers will get a feel for their capabilities, while more advanced folks can use it to establish the beginning…

IN NOVEMBER 2008, teammates of Kodiak High School senior Trevor Dunbar shoveled the inside lane of their school track in Kodiak, Alaska, so Dunbar could scorch a 3,200-meter time trial under heavy snowfall. He ran 9:01, among the fastest times in the state. While winter is traditionally a time of slow base-building, Dunbar’s frigid feat shows it is possible to do intense speedwork in cold and snowy conditions; in fact, doing so can give you an edge when the spring racing season arrives. But don’t just repeat your warm-weather workouts—make the following adjustments to reap the most from wintertime efforts (no shoveling required). TURN UP YOUR WARMUP Stay in constant motion—leisurely stretching and walking between strides is fine in July, but not in January. Start with a jog that accelerates…

Slow to Fast Tempo WHY Pick up the pace WHO RECOMMENDS IT Joseph Chirlee, 32, of Colorado Springs, won the 2012 U.S. 25-K Championships in 1:15:10. This workout can last seven to 10 miles. Jog the first mile, run at a moderate pace for two to five miles, then run each of the last four miles increasingly faster (aim for about 15 seconds per mile faster). The last mile should be close to race pace. “This run preps me for any race, from the 10-K to the marathon, because you hit every pace,” says Chirlee.…

NOTHING CAN SIDELINE your training like a bad cold or the flu, and both run rampant this time of year. But your immune system has a complex network in place to keep you healthy—if you fuel it well. When a pathogen invades, white blood cells (called macrophages) engulf the virus, prompting B cells and killer T cells to attack it. This response leads to the creation of other cells designed to destroy the same virus if it shows up at a later date. But just a few nutritional missteps can weaken your body’s response. That’s why it’s important to eat foods that provide the nutrients your body needs to shore up your defenses. ALMONDS Almonds are packed with an immune-boosting duo (vitamin E and manganese), providing 37 percent of your…

FOR 17 YEARS, running was Neil McDonagh’s life: His high school career led to a scholarship at Georgia Tech, where he hit times like a 4:04 mile. Postcollege, he earned up to $8,000 annually in prize money from road races, which complemented his job coaching cross-country at the University of West Florida. The problem was he was almost always stressed, losing sleep weeks before a race, wondering if he was on the right training plan. Finally, in 2009, after training his hardest and still struggling to race well, he acknowledged to himself: This is not fun. McDonagh took three months off. When he hit the road again, it was with no watch, no goal. And the strangest thing happened. He found himself happy, euphoric even. McDonagh kept running for pleasure,…

WHEN I HIT A 5-K PR just a few weeks ago, my wife stopped at the mall to surprise me with some “you did it” swag. She eyed a running jacket of my preferred color combo (bright-ish orange with slateish gray) in my presumed sized—XL. When Liz gave it to me, I slipped that slick-looking shell over my head. Only problem: The bottom of the jacket barely reached my belly button and it squeezed my upper body like a compression sock. I more resembled a high school kid trying on toddler clothes than a runner. Liz returned the jacket the next day. When the salesman learned that I required an XXL (which they didn’t have, naturally), he felt compelled—though he didn’t know me—to say: “He’s doing great. Just tell him…

STANDING IN A CROWD of almost 4,000 runners, I shook my legs, hopped in place, and bit back waves of panic. That’s what everyone says you’re supposed to do with panic—bite it. You wallow in praise, cool your temper, gird your strength, but panic extrudes like doughy ropes from invisible portals that you have to nip off with your front teeth before they engulf you in giant debilitating wads. It was a few minutes before 8:30 a.m., and I was about to attempt the first 13.1-mile run of my life. While strangers on all sides bumped lightly against my shoulders, I lifted my head and closed my eyes and tried to picture the finish line—visualize the finish line, that is. You bite panic and you visualize finish lines. If you…

“Three weeks before the Mount Washington Road Race, I did the ‘Uphill Challenge’: Set the treadmill to a 15 percent incline and run for 15 minutes, trying to cover as much distance as possible (you control the pace as you go). The incline is very steep, and I prepared for it by doing some easier runs on the treadmill at five percent and 10 percent incline.” —Sage Canaday, two-time U.S. Olympic Trials marathoner and 2012 winner of the Mount Washington Road Race “Here’s a superbasic workout that I love: Warm up at an easy pace for 10 minutes, then run for 30 minutes steady (about one minute slower than marathon pace). Over the next 10 minutes, try to work down to faster than goal marathon pace. Finish with five minutes…

Q JUST HOW ACCURATE ARE THOSE “CALORIES BURNED” NUMBERS? Short answer: Not terribly. Longer answer: Treadmills fool us by estimating total calories burned during our time on the machine rather than the net number—i.e., calories burned solely through exercise, above and beyond what we would have used anyway. (We all burn a certain number of calories even at rest.) Here are some simple equations to calculate and compare total calories burned per mile versus net: For running (5 mph and higher): Total calories burned per mile = .75 x body weight (in pounds); net calories burned per mile = .63 x weight. For walking (3 to 4 mph): Total calories burned per mile = .53 x body weight; net calories burned per mile = .30 x weight. Q IS TREADMILL…

1. Be the first on your block to have the Slambell Sport Set ($160)—these innovative tools just made their debut in November. A sand-filled bag weighs five pounds; chromite, 10; and steel shot, 15. With comfy rubber handles and straps on the bottom, they can be joined together to form hand weights of up to 60 pounds. Use them like any traditional dumbbell, kettlebell, or medicine ball, or attach them to a SlamBar ($25) for a unique barbell. slambelltraining.com 2. A staple in gyms and yoga studios, the Gaiam Total Body Balance Ball Kit ($25, including instructional DVD and pump) can be used as a base on which to do strengthening exercises—targeting runners’ underdeveloped areas like the hamstring, oblique, and pectoral muscles—as well as a stretching and postural-correction tool. Choose…

RENEE METIVIER BAILLIE, 31, of Bend, Oregon, was the first American woman (eighth overall) at October’s Chicago Marathon. Her 2:27:17 is the fifth-fastest debut marathon among U.S. women; only Olympians Deena Kastor, Kara Goucher, Amy Hastings, and Marla Runyan have run faster. Q Why did you wait so long to try your first marathon? A I was intimidated by the longer races, partly because I was ill-prepared for my first half-marathon in 2010—my most miserable racing experience ever (USA Half-Marathon Championships, 1:11:51). But finally I felt physically and mentally prepared. Q Did this first one match your expectations? A It blew them away. My body responded perfectly to the distance. I felt better afterward than after some track races, despite fueling problems. Q What happened? A I had trouble finding…

Alison Sweeney Host, The Biggest Loser 36, Los Angeles I TELL CONTESTANTS on The Biggest Loser that once you start running and have a PR, you want to beat it. FOR THE PAST six seasons, participants have run a marathon. That got me thinking, Why can’t I run one? I DID ABOUT 50 miles a week at the height of my training for the Los Angeles Marathon last March. I was aiming for 4:30 or 4:45. [She ran 4:31:15.] TARA COSTA, from season seven, weighed 294 pounds at the show’s start and 139 at the finale. She’s run the New York City Marathon. When I said I was running L.A., she believed in me and talked me through it. It was a role reversal! AT MILE 21, I hit the…