Table of contents for August 2013 in Runner's World

LOCATION New Orleans PHOTOGRAPH BY Brady Fontenot RUNNER Garland Hill THE EXPERIENCE The 1,300-acre City Park, famous for its ancient oak trees and moss canopies, houses miles of paths that snake around bayous and past Tad Gormley Stadium, site of the 1992 U.S. Olympic Track Trials. “I find solace running beneath the mighty oaks, the city’s true historic landmarks,” Hill says. “It’s an oasis that feels like it was designed for runners.” FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

1 RUNS ON DUNKING SportVU, an advanced tracking system used in NBA arenas, reveals that Chicago Bulls’s Joakim Noah ran 2.63 miles per game this season. 2 LIGHTING THE WAY The Electric Run 5-K series pools artistic lighting talent from Coachella, Dreamworks, and Disney. Actress Vanessa Hudgens (below) ran the L.A. event in May. 3 THE DASH-IANS? Olympic 400-meter champ Sanya Richards-Ross and her NFL-playing husband, Aaron Ross, star in the WE tv reality show Sanya’s Glam & Gold. 4 I, SPRINTER In a U.K. ad, British Olympian Adam Gemili races 100 meters against a robot—which finishes in 10.1 seconds, clipping Gemili by one-tenth of a second. 5 NAME GAME Justin Timberlake’s upcoming film Runner, Runner is about online gambling—not lacing up (though JT does run).…

SPIRIT OF THE MARATHON II Like its 2007 predecessor (which followed Chicago Marathoners), this sequel shares the stories of a diverse group of runners preparing for the 2012 Rome Marathon, from a Rwandan genocide survivor to a 62-year-old New Jersey newbie. Director’s Cut “The marathon training process metaphorically exemplifies people overcoming personal struggles in life, which is something runners and nonrunners alike can relate to.”—Director Jon Dunham, who has run 25 marathons See It Available on DVD later this year, marathonmovie.com RUNNER American Mary Decker was the goldmedal favorite in the 3000 meters at the 1984 Olympics until a midrace collision with Zola Budd took her out of the race. The infamous fall serves as an anchor for this biographical film in which Decker talks about how that race shaped…

MOST OF THE TIME, running is an individual sport. But the increasing popularity of relay races means more runners are learning how to get into that team spirit. Half-marathons and marathons often offer a relay option in which participants typically run one leg of three to seven miles. Relay-specific single-day or overnight events, like the nationwide series of Ragnar relays, require runners to trade off multiple legs of varying lengths, anywhere from three to 16 miles. Everyone wins: Newbies get to take part in longer events and experience the camaraderie and support of running with friends and/or family; and seasoned runners who do multiple legs fortify themselves for solo efforts. “The mental toughness you need in order to complete a relay—and the fact that it teaches you to run on…

Q+A Q Adding distance is tiring. How do I know if I’m doing too much? A If you start to feel fatigued or irritable when you’re not running, it’s a sign you might need a rest. Consider skipping or cutting your long run short that week. Tune in to your body and be sensitive to “weak links.” If you feel impending irritation, slow your pace, ramp up your walk-break frequency, and do a little postrun self-massage on problem areas. FACT OR FICTION? Your first race should not be 13.1 miles. FICTION If you give yourself ample time to prepare and build your mileage, there’s no reason why you can’t target a half-marathon as your first event. Keep expectations in check, walk frequently, and set a goal to just finish—it’s an…

Q When my legs feel sluggish, should I take a day off or tough it out? A If it’s an effort to just walk briskly, your legs obviously need some R&R. Take the day off or do cross-training like swimming or upper-body strength training. If your planned workout is speedwork or a long run, use your warmup to gauge whether or not to continue the session—carry on if the sluggishness wears off, or bail and run easy if the dead-legs sensation doesn’t fade or gets worse. Ignoring your body’s signals to chill out and back off could lead to injury. Generally speaking, it’s fine to run easy on tired legs—if necessary, simply reduce the pace or the duration of the run. —TYLER STOLTING is the author of the new Kindle…

BY LIZ APPLEGATE, PH.D. ASPARAGUS A cup of spears supplies 70 percent of your daily need for vitamin K (vital for healthy bones) and 17 percent of your daily need for folate, a B vitamin key for circulation. How to Brush with oil. Cook directly on the grill or a piece of foil. Or cut on the diagonal and toss in a grill wok (see “Heat Seekers,” below). BUTTERNUT SQUASH This tough-skinned squash is loaded with carotenes that may ward off age-related diseases (including cancer) and protect muscles against damage due to heavy exercise. How to Cube and cook on a grill plank, or skewer and grillroast (see “Heat Seekers”) with potatoes for a carb-packed side dish. CORN This summer staple supplies a wealth of carbs for restocking glycogen. It’s…

Good for You Nothing beats a bowl of fresh blueberries for flavor and juicy sweetness. These tiny fruits are nutritional powerhouses, delivering one of nature’s highest counts of antioxidants with just 84 calories per cup. U.S. Department of Agriculture researchers have found the berries’ antioxidants may improve cholesterol, boost cardiovascular health, and build strong bones. Get the Best Blueberries should be plump and firm, with a uniform blue color and powdery bloom (wild blueberries from Maine and Canada are smaller than their cultivated cousins and have a tangier taste). Avoid soft, squishy, or wrinkled berries; stained or leaking containers can indicate the fruit is old. Store blueberries for up to 10 days in the fridge. Do not wash them until ready to use. Kitchen Simple Appleman cooks blueberries into a…

THE CLASSIC ADVICE FOR RUNNERS suffering from knee pain has been to strengthen the quadriceps. However, two new studies back the growing consensus that knee issues often originate in the hips. One set of researchers found that people with patellofemoral pain (a.k.a. runner’s knee) didn’t have any dysfunction in their quads; another group reported that runners with bum knees lacked pelvic strength. “Weakness in hip muscles throws off running biomechanics, leading to knee-related injuries like patellofemoral and iliotibial-band syndrome,” says Reed Ferber, Ph.D., director of the Running Injury Clinic at the University of Calgary. Here, Ferber shares the routine he prescribes to runners with knee complaints. He says to do it every day for six weeks to treat the injury (do the exercises after you run). After that, two to…

IT WAS 2 O’CLOCK in the afternoon and 30 degrees out, and I was standing on Market Street in St. Louis in my underwear, next to a guy dressed as Braveheart, without a shirt but with face paint (blue) and sword (foam). I waved my arms around, trying to stay warm but trying not to hit anybody with the cupid’s bow and arrow I was holding. Then the starter, such as she was, cupped her hands around her mouth and yelled, “Go!” and everybody started running, except for me, because Braveheart decided to rally the 300 nearly naked people behind us by waving his sword, which whacked me hard in the face. He took off. I grabbed at my nose, swore, hitched up my red boxer briefs, and chased after…

This exercise wakes up muscles in your glutes, hamstrings, and lower back to prep them for a workout BEFORE YOU RUN ACTIVATION X-LUNGE Stand with feet together and arms raised straight in front of you at shoulder height, palms facing down. Imagine you are standing on a clock, facing 12. Step out with your right foot to the 2 o’clock position and lower down into a lunge, keeping your right knee aligned over the toes of the right foot. As you lunge, rotate your torso toward the right. Push off with the right foot; return to start, and repeat to the left, stepping out to the 10 o’clock position. That’s one rep; do 10. IN YOUR OFFICE These stretches reduce stress on your spine and open tight hips—do them a…

"Are you a dad?” a guy named lee asks me, pretty much out of the blue, perhaps wondering why I’d be here. the two of us are on this college campus bright and early on a midsummer’s day, peering over the fence at stanford’s stunningly handsome and utterly empty laird Q. Cagan soccer stadium. It is the first day of preseason for the women’s soccer team, and lee is sweating profusely, as if he has just purged himself with an extra fartlek or two. he’s a powerfully built 50-something in running gear, and the father of sophomore midfielder haley Rosen, whom I happen to know is about to report to a nearby practice field for something much worse than whatever workout lee just completed. This is the day, August 1,…

Be Cool IT’S NO SECRET that heat saps energy. A baking summer sun can slow down your run times, cause chafing due to increased sweat, and contribute to dangerous dehydration. But thanks to new fabrics made with unconventional materials like coffee grounds and treated with substances that react to your sweat, you can keep your cool longer. Here are eight of the newest shirts and shorts that negate the “it’s too hot to run” excuse. WOMEN’S OUTFIT New Balance Impact Short Sleeve ($40) Technology Fabric treated with Xylitol reacts to sweat and feels noticeably cooler on your skin. It’s said to lower body temperature by two degrees. Airy mesh panels add to the heat-busting properties. newbalance.com Moving Comfort Sprint Tech Skort ($56) Technology Wicking fabric made from recycled plastic bottles…

MY LEGS AND LUNGS ached in tandem as I powered down the beach to reach the finish line in North Wildwood, New Jersey. The race was only two miles, but the sand had sapped my energy. I had another race—a four-miler—to run on the beach in about 20 minutes, as I’d taken on the challenge of doing the back-to-back races that make up the annual Sandblast Beach Run. I’d left my bag with a beaching family who watched the race while drinking what looked to be adult beverages out of red Solo cups. “Is this fun for you?” the father asked. “No,” I replied. I took a swig of water, ate a handful of pretzels, and got back to the starting line. I hate the heat. I’d rather run in…

RIDE A CHOCOLATE-INDUCED sugar high on single-track trails beneath towering evergreens at this race in Soaring Eagle Regional Park, outside Seattle. The not-too-technical, looped course is perfect for all levels of off-road runners. Half-marathoners will refuel at the aid station that’s stocked with chocolate-flavored energy gel. Once you’ve completed the course’s rolling hills, you’ll be rewarded with a medal you can take a bite of, because it’s made of—you guessed it—chocolate. If you’ve avoided a bellyache so far, chow down on chocolate-chip cookies, chocolate-covered pretzels, and chocolate coconut water at the postrace party, which the race organizers call “Chocomania.” mudandchocolate.com For more events, go to runnersworld.com/racesandplaces. Race Directors: Enter your event information at runnersworld.com/racedirectors.…

THANK YOU, BRET Steve Friedman’s article “Bret, Unbroken” (June) made me stop and think. After running my first half-marathon in May 2011, I signed up for a second half in 2012. But illness, a stress fracture, plantar fasciitis, and a sick child have left me struggling to find the willpower to get back to running this year. Reading about Bret made it clear to me that my running hurdles are small ones and that I just need to suck it up, lace up, and get out there. Perhaps most important, reading about why he loves to run reminded me why I need to run again. Thanks, Bret. I owe you one. —BRENDA O’NEILL Calgary, Alberta, Canada I loved your article “Bret, Unbroken” in the June issue. I had a tumor…

DEAR MILES, If a black cat crosses my path when i’m running, how close (or far) does it need to be to cause bad luck? —RICK O., Abilene, Kansas Rick, I’m glad you asked. This is a hugely important question. As a rule of thumb, if you’re close enough to see the creature crossing your path, it’s close enough to trigger bad luck. Altering your course by, say, crossing the street is futile, even if you try to act all casual, like that was the way you meant to go all along. Luck may be blind, but it isn’t stupid. Now, if the cat turns away, as if remembering something important at home, you’re good to go. A word of caution: Don’t think that a rabbit’s foot will ward of…

Dribble for 26.2 Miles DARREN WEISSMAN, 30, set the world record for fastest marathon while dribbling two basketballs at the Ft. Lauderdale A1A Marathon in February. Weissman, a Miami personal trainer who coaches ball-handling to collegiate and NBA players, finished in 4:39, never losing stride—or a ball—the entire way.—KIT FOX “You feel it in your neck, your back, your wrists, and your forearms. And it’s still 26.2 miles on your legs.” Give Back—Big Time After running a marathon in all 50 states and on all seven continents, BOB PLATT, 55, needed a new goal. By then, Platt, who works in IT for a Cincinnati insurance company, had volunteered at marathons in 25 states, so he decided to volunteer at races in the remaining 25. He finished his national giving-back tour…

COOL DOWN --> Don’t immediately sit down when you complete your leg. Spend five to 10 minutes walking and stretching. If you’re in a van, get out whenever you can to move around. ROLL OUT --> Pack a foam roller or a traveling massager such as The Stick ($27.50 and up; thestick.com) to loosen tight muscles and help prevent soreness. SLEEP WHEN YOU CAN --> During overnight relays, camping or gym-floor-type facilities are available at some switch-offs. Use them when possible, but don’t expect to log more than a few hours. HAVE FUN --> “The running part of it is the challenging part, but the times you remember are the experiences you have with your team,” Keener says—so take time to cheer, chat, and laugh together.…

BELIEVE IT OR NOT, if your long runs are up to three miles, you’re ready to train for a half-marathon. Running 13.1 miles might seem impossible now, but you will make it, as long as you take it one week—and one mile—at a time. With a positive mind-set, smart pacing, and strategic walk breaks, you’ll be prepped to successfully complete a half by the end of October (like the Runner’s World Half-Marathon & Festival; see page 85). The following tips will get you to a happy finish line. BEFORE YOU START You need a solid base before you take on half-marathon training. You should be running at least three times a week: Weekday runs should average about 30 minutes, and your weekend long run should be up to at least…

AT ITS BASIC LEVEL, hydration is simple. Feel thirsty after a run? Drink something. Heading into an epic meeting? Bring along a water bottle. Despite this simplicity, there’s an ocean of misleading information out there that leaves runners confused. Eight glasses a day, or not? Drink before you’re thirsty, or only when thirst hits? Does coffee really dehydrate you? Knowing the answers is vital, since hydration is key to your performance. “Water is necessary for every metabolic process in your body,” says Penny L. Wilson, Ph.D., R.D.N., a dietitian at Houston’s Memorial Hermann Ironman Sports Medicine Institute. “It transports nutrients to your cells and takes waste away from them. It’s like oil in a car.” We dove below the surface of some myths to uncover the facts and make the…

Direct Heat Brush vegetables with oil (to prevent sticking) and place directly above the flames or charcoal. This high-heat, quick-cooking method allows natural sugars to caramelize, while preserving the bright colors, crisp texture, and vitamin and mineral content. Roasting Place vegetables around the edges of the grate (so they are not directly above the hottest flames) and close the lid. The heat builds up and roasts the veggies without charring. It’s ideal for carrots, beets, and potatoes, which take longer to cook (about 15 to 30 minutes). Stir-Grilling This method uses a grill wok, which looks like a traditional wok with small holes. It goes directly over the hot flames, allowing small vegetable chunks to cook quickly without charring while still picking up that great grilled flavor. Toss with a…

RUNNERS OFTEN OBSESS over weather reports, tracking the coolest time of day in which to run. But as anyone who’s ever tried to finish a five-miler in steamy conditions knows, it’s not just the temperature that matters, it’s the humidity. “Of all the climate measurements we take to assess heat risk for our runners, humidity is the biggest factor,” says George Chiampas, D.O., the medical director of the Chicago Marathon. Humidity makes warm summer runs even more taxing because the higher the moisture content of the air, the hotter it feels. An 88-degree day with a relative humidity just under 40 percent, for example, will feel like 88 degrees. Hot, yes, but when humidity reaches 70 percent, that same 88 temperature feels like 100 degrees. Unless you’re lucky enough to…

GROWS CARTILAGE Ignore the naysayers—running isn’t necessarily bad for your knees. Research from Australia’s Monash University suggests that the impact of running can increase cartilage production, which can safeguard your joints from arthritis. SHARPENS HEARING Research from Bellarmine University found that very fit women were six percent more likely to have better hearing than less-fit women. Exercise improves circulation to the ear, which provides a greater supply of nutrients to help preserve hearing. SAVES YOUR SKIN Rutgers researchers found that mice who drank caffeinated water and then ran had fewer skin-cancer tumors than rodents who either just got caffeine or just ran. The caffeine-exercise combo caused fewer damaged cells to develop. BEATS MIGRAINES Put down the painkillers. A study conducted at the University of Gothenburg in Sweden found that migraine…

You’ve no doubt heard the news by now: A car-commuting, deskbound, TV-watching lifestyle can be harmful to your health. All the time we spend parked behind a steering wheel, slumped over a keyboard, or kicked back in front of the tube is linked to increased risks of heart disease, diabetes, cancer, and even depression—to the point where experts have labeled this modern-day health epidemic the “sitting disease.” But wait, you’re a runner. You needn’t worry about the harms of sedentary living because you’re active, right? Well, not so fast. A growing body of research shows that people who spend many hours of the day glued to a seat die at an earlier age than those who sit less—even if those sitters exercise. “Up until very recently, if you exercised for…

Three out of four full-time desk-jockeys wish they didn’t have to sit all day, says a survey from Just Stand.org. And employers are responding: An increasing number of companies, including Rodale (owner of Runner’s World), are allowing employees to swap out traditional desks and chairs for workspaces that get them up on their feet. David Kahl, president of Ergo Depot, an online hub for ergonomic furniture, has outfitted offices at Nike, MTV, Disney, Intel, and Harvard University with active workspaces, including adjustable desks and treadmill workstations. “We’ve averaged about 60 percent growth per year over the last three years,” Kahl says of the retailer he started in 2005. “I think there’s a shift happening where people really want to make a change and do things in a healthier way.” These…

HALF-MARATHONS ARE—or should be—fun. The distance is long enough to require planning, focus, and determination, but not so long that you have to sacrifice toenails or too much family time. Which helps explain why the half-marathon is the fastest-growing distance in the country, with 1.85 million finishers in 2012 (15% more than 2011). Last year, RW contributed to that growth with the inaugural Runner’s World Half-Marathon & Festival in historic (and hilly) Bethlehem, Pennsylvania. At that race, one RW editor learned a few moves that carried her past Go and straight to a PR. The following rules of the 13.1-mile road will help you run your best halfmarathon, too, whether at a local race or with RW staffers on October 18–20 (go to runnersworld.com/rwhalf for registration information). Your move! START…

110% Overdrive Compression + Ice Kit ($100) Run in the compression socks, then slip on the over-sleeve—and tuck in the reusable ice packs—to target foot and lower-leg pain. 110playharder.com Arctic Ease Wrap ($16) Providing a light squeeze and a cool but not ice-cold sensation, this cotton wrap is all about convenience. It doesn’t require any refrigeration and the material clings to itself, eliminating the need for clips or tape to keep it in place. arcticease.com Icy Feet ($30) per foot or ($58) for a pair Runners may balk at the price, but testers tell us the level of cold in hard-to-reach areas can’t be beat. This molded pack has a raised arch and deep heel cup to stay in complete contact with the bottom of your foot—great for plantar fasciitis.…

Jess Underhill, coach and founder of NYC-based Race Pace Wellness, offers her tips for beating the heat Try a trail race Go off-road (below) and let go of road PRs and time goals. The agility required to navigate a trail race means you’ll be forced to slow your pace and focus on the terrain. Run a relay race When it’s too warm to enjoy running a half or a full marathon, team up with a buddy (or a few) to complete a shorter distance while still participating in race-day fun. Or, try a longer relay, which will likely include legs during the (cooler) nighttime hours (see “The Relay Way,” page 27). Hone your skills Use summer races to practice things like running the tangents, drinking while running through water stops,…

AUGUST 3 Montana Island Challenge 15-K, 9-K, 6-K Lewistown, Montana 250 RUNNERS WHY RUN IT? To pine for the top Climb 600 feet during these tough routes tucked within the Big Snowy Mountains (below). Sweeping vistas and a downhill finish reward you for your quad-busting efforts.montanaislandchallenge.com 17 Washington Crossing 15-K Washington Crossing, Pennsylvania 500 RUNNERS WHY RUN IT? To run through history Starting and ending where George Washington’s men crossed the Delaware River on their way to the first American victory of the Revolutionary War, this out-and-back race begins at 5 p.m. The flat gravel towpath where the race is run was completed in 1832 and hugs the river (above). runbucks.com/id2.html 21 Running with the Wolves 10-K Marlborough, Massachusetts 250 RUNNERS WHY RUN IT? To howl with delight Held on…

ONE DAY LAST AUGUST, Lukas Verzbicas accomplished one of the greatest physical feats of his life: He shuffled down a hospital hallway in Colorado Springs, two nurses by his side, supporting each uneasy step. Not the usual victory of a record-breaking, podium-topping runner. But he had crashed his road bike on July 31, 2012, in an accident that left him with a collapsed lung, a busted clavicle, and a fractured spine. Doctors warned that the 20-year-old Olympic hopeful might never walk again. So the short walk just two weeks later was cause for jubilation. Before the crash, Verzbicas was considered one the country’s most promising young athletes, with a gift for running and a passion for triathlons. While at Sandburg High School in Orland Park, Illinois, he won the prestigious…

Tracey Russell, 42, Atlanta The director of the Peachtree Road Race, the world’s largest 10-K, will host 60,000 runners July 4 1] Crowd Control “It takes an hour and 40 minutes to get all 21 waves of runners across the start.” 2] Tiring “We do countdowns for remote satellite races beginning at 9 p.m. July 3. Then I’m up at 3:30 a.m. for our race.” 3] …but Thrilling “We fly a huge American flag over the start. When it’s getting hung, there’s electricity in the air.” 4] Color Run “Runners paint themselves red, white, and blue.” 5] Fast Lane “I ran in college as cross-training for swimming. I swam in the 1988 Olympic Trials.” 6] Course Change “I was a psychology major. If someone had told me then that I’d…

3 POINTERS FOR MERRIER MILES 1. Mix it up Make racing fun this summer! Drum up a group of friends and do a relay (see page 27 for tips) or an untimed Color Run. Or tackle an event you’ve never done before, like a mile race or a duathlon, where you’ll score an automatic PR. 2. Wing it Workouts don’t always need to consist of exact, timed intervals. Break form and run fartleks: short, hard efforts at random distances (run hard to that tree!) with easy rest periods. The variety prevents boredom. 3. Think happy While running, focus on all the positive aspects of the experience itself—the fresh air, the company of friends, all the good you’re doing your body (see page 52 for running-generated perks). THE PULSE How do…

DELILAH DICRESCENZO, 30, won Manhattan’s Emerald Nuts Midnight Run 4-Mile (21:07), in January—one of three road wins in six weeks. 1. Get Loose “I do three minutes of lunges, leg swings, and walking toe touches before most runs to help eliminate early-run aches.” 2. Get Fast “I alternate running one mile at 5-K pace with 10 minutes at half-marathon pace, repeating that three times. It teaches my body to clear lactic acid and my mind to maintain focus.” 3. Get Tough “I’ll do plank variations on a medicine ball. It really burns because of the effort to stabilize and balance over the ball.”…

The big benefits of pushing hard for seven days WHEN AUSTRALIAN RESEARCHERS conducted a study on high-altitude training, the results surprised them: Half the elite runners ran hard workouts at 6,000 feet and improved their race times by an impressive seven percent; the other half did the same workouts at sea level and improved by almost the same amount. Turns out, the benefits have as much to do with harder training as with thin air. Short bouts of ramped-up volume and intensity, or “killer weeks,” push your body into a state of “functional overreaching” that stimulates big jumps in fitness—if you can survive them. BE PREPARED TO PUSH I attended my first training camp as a young university runner in Britain. Intimidated by the idea of ramping up my mileage…

Yogurt: 85% water It’s packed with calcium and protein. Studies show that its probiotics can help reduce your risk of a postrace cold. Watermelon: 91% water The fruit is rich in lycopene, an antioxidant that research shows can protect your skin from the sun’s UV rays. Carrot: 92% water It’s high in beta-carotene, which converts to vitamin A and forms soft tissues—key for preventing injuries. Spinach: 92% water Two cups of raw spinach provide 10 percent of your daily need for iron, a mineral that helps with endurance. Cucumber: 96% water One cucumber has just 45 calories and 62% of your daily need for vitamin K, which is key for bone health.…

Spicy Fish Tacos with Pineapple Slaw Grilling—rather than frying—the fish keeps these tacos healthy. The sour cream–chile marinade lends spicy flavor that’s perfectly balanced by the slightly sweet slaw. ¼ to ½ of a 7-ounce can of chipotle peppers in adobo sauce ½ cup sour cream cup chopped cilantro 1 tablespoon olive oil, plus more for the grill 1 pound skinless firm-fleshed fish, such as mahimahi, tilapia, or salmon 4 cups thinly shaved green cabbage ½ small red onion, thinly sliced ½ jalapeño, seeded and minced ½ cup small-diced pineapple Juice of one lime ½ teaspoon ground cumin ½ teaspoon dried oregano 1 avocado, pitted and sliced 8 (6") flour or corn tortillas, toasted CALORIES PER SERVING: 394; CARBS: 42 G; FIBER: 7 G; PROTEIN: 26 G; FAT: 15 G…

HYDRATE WELL --> How much water you need depends on your fitness level and size, but here are some guidelines: At least four hours before you pound the pavement, drink 16 to 20 ounces of water (or until your pee is a pale yellow). During your workout, aim to drink three to five ounces every 15 minutes. And if you’re running for longer than an hour, add three to five ounces of sports drink, which contain sweat-regulating electrolytes and energizing carbohydrates, every 15 minutes. (See “Fluid Facts,” page 37.) DITCH THE HAT --> Your body releases heat through your head. “Wearing a hat that covers your scalp will thwart that process,” Dr. Chiampas says. For sun protection, consider a visor (and sunscreen, of course!). SALT YOUR FOOD --> Salt helps…

MY NIECE GOT A NEW PUPPY one day, a fluffy white ball of fur you could hold in one hand. She named him Snowball. It was winter and there was snow all around, and if you held the pup just right, a snowball was exactly what he looked like. The name was perfect. What happened next was the pup grew into a dog, and his fur turned ruddy, and his body grew whale-like, and when my niece chirped, “Here, Snowball!” the happy slobber-face that came lumbering around the corner resembled a snowball about as much as an old pickup truck does. Time changes all things but a name. Nearly five years ago, I wrote about the first run of my life—a slow, impulsive trot in circles around a barn that…

BAD CHAIR [1] Prolonged sitting reduces circulation to the brain, hurting creativity and mood. [2] Hunching over a desk weakens back muscles and tightens chest muscles. When you run, your arms may move back and forth across the chest, which may spur lower-body rotation that can lead to iliotibial-band syndrome and shin and foot pain, biomechanist Nikki Reiter says. [3] Certain leg muscles contain enzymes that keep blood fats in check. They go idle when you sit for too long, and that increases your risk of heart disease. [4] Sedentary behavior has been linked to various forms of cancer: breast, colon, lung, and prostate. [5] Just 20 minutes of slouching in a chair increases laxity in your spinal ligaments—a bad thing for runners, says Stuart McGill, Ph.D., a professor of…

(He Might Be Happier, Too) IN 2003, Andre Kajlich was a 24-year-old college student in the Czech Republic who, after a night of partying with friends in Prague, said his goodbyes and headed for the subway. That’s the last thing he remembers. Somehow he ended up on the tracks, where the arriving train didn’t stop until four of its five cars had run over Kajlich. He lost his left leg at the hip and his right leg above the knee. What was left of his body was mashed and mangled. Growing up in Seattle with his American mother and Slovakian father, Kajlich had always loved to run. He ran a 5:35 mile at age 12 and went on to run cross-country in high school. But Kajlich didn’t fully understand what…

IT was around 10:30 at night when Ayded Reyes and Arturo Canela pulled into a parking lot next to a playground on the San Diego Bay. For Reyes, it had been a long day of college classes and hard training. The Pacific Coast Athletic Conference Championships were a week away; the 20-year-old’s goal was to break 18 minutes in the cross-country event. That race was everything. That race would decide her future. The couple had met in high school, where they’d both been track runners. On that Thursday night in October 2011, they were arguing about their future together, and Canela, then 19, pulled his dad’s red minivan into the park to talk. They’d been sitting just a few minutes when a beam of light flashed in Reyes’s face. A…

Q Is it possible to send your GPS watch or other electronic running gear somewhere to be recycled? Or when it goes kaput, do you just chuck it in the trash, en route to the landfill? A The rule: Reduce. Reuse. Recycle. Just like soda bottles and newspapers, small electronics contain materials such as metals and plastics that can be salvaged for other uses. So our recommendation is to recycle that GPS watch when its time has run out. Depending on where you live, you may be required by state law to do so. Visit epa.gov/ecycling to learn about your state’s requirements and to find a recycling organization. Alternatively, Garmin suggests contacting your municipal waste department to learn about any recycling centers or community events—many host annual drop-off days to…

SHERI PIERS, 41, may have been the second-fastest masters runner at the 2013 Boston Marathon (2:39:25), but that doesn’t mean she lacks shorter-distance speed. On August 3, the Falmouth, Maine, resident will look to break her 34:17 Maine women’s course record at the Beach to Beacon 10-K in Cape Elizabeth and earn her fourth division win. Q Why is this one of your target races for the year? A It’s actually because Joanie [Benoit Samuelson] puts this race on, and she is from Maine. She makes it such a big deal, and all the local folks try to target the Maine Division. Q How do you handle race-day nerves? A It takes several years to get to the point where you know you have to get yourself together. Here’s the…

Stacy Lewis I WAS DIAGNOSED with scoliosis at age 11. My spine had a 30 percent curvature. I wore a brace 18 hours a day for seven years. I could take it off when I ran, swam, and played golf. BACK THEN, I ran as training for swimming and golf. I did sprints and three-mile runs. Running helped me stay loose and get strong. IN 2003, I had back surgery. [Doctors implanted a titanium rod and five screws in her back]. It took three years before I could run again. OVERCOMING adversity is what I do. I’m drawn to challenges—golf, a long run, anything hard. TIGER WOODS was the first golfer to say he runs. That was eight, nine years ago. It’s a trend now on the women’s tour. A…