Table of contents for October 2013 in Runner's World

LOCATION Badlands National Park, South Dakota RUNNER Autumn Campbell THE EXPERIENCE Miles of rugged paths cut through the rocky buttes and spires of one of the world’s richest fossil beds, where rhinos and saber-toothed cats once roamed. “If only these ancient walls could talk,” says Campbell, who ran through the barren landscape just before sunset last September. “I would love to hear their account of history.” FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

NADIA RUIZ, a 28-year-old teacher, spent the last three years chasing a dream: earning entry into Guinness World Records as the “youngest runner to complete 100 marathons.” But for Ruiz, going for the record was about more than just accolades and hardware. “I teach at an inner-city school where lots of kids think that because they come from an immigrant or a poor family, they can’t go for big goals,” says Ruiz, who teaches high school biology in Los Angeles. “I want to show them that anything can be done, no matter their background.” Ruiz’s parents moved to Norwalk, California, from Ecuador two months before she was born. Her father found work as an electrician, her mother as a cashier at a fast-food restaurant. At one point, there were four…

1] Sweet “Home” Chicago “Fans yell ‘Go, Ritz!’ the entire way. It’s like having hometown support.” 2] Chi Hopes “I’m going with the lead pack this year. Hopefully, I’ll do a 2:05 or 2:06.” 3] Racing Edge “It works best for me to run the marathon right out of track season. You’ve got to have speed.” 4] A.K.A. “The young guys I train with on the Nike Oregon Project call me Papa Dathan.” 5] Grill Skills “I cook dinner for the guys. They love grilled steaks, sweet-potato fries, and big salads.” 6] Linked Up “In school, I golfed with Jason Hartmann and Jorge Torres. They cheated all the time.” 7] History Buff “I studied British imperialism, with an emphasis on Northern Ireland and the Troubles.” 8] Musical Roots “I’m from…

EVERY RUNNER NEEDS a “go-to” workout—an interval session, a goal-pace run, or other key workout to complete more than once during a training cycle. Whether you’re prepping for a race or running to stay fit, doing the same workout regularly lets you measure your progress and compare your fitness over the course of a few months and even years. When you have a target event on the horizon, a go-to workout helps you set realistic goals. The shorter your event, the more intense the go-to workout and the less frequently you should do it. Runners aiming for a 5-K or 10-K should complete it at least twice before the race, four to six weeks apart, says Carmen Ayala-Troncoso, a world 5-K age-group champion and coach in Austin, Texas. For the…

How to run more—and harder—without getting injured IN THEORY, you’re supposed to be slower at 44 than you were at 41. But Nick Berra’s winning time in the masters 800-meter race at this year’s USA Track & Field Outdoor Championships in Des Moines—1:56.27—was his fastest time in three years. At an age when many runners find they need more time to recover from workouts, Berra is training as hard as ever. The key? Some of those workouts are on an underwater treadmill. He’s not cross-training to recover from injury; he’s cross-training so that he can work harder without getting injured in the first place. The idea of cross-training when healthy isn’t new, but the problem has always been specificity: swimming and biking don’t develop running-specific muscles. Options like anti-gravity and…

BY NOW YOU’VE HEARD of probiotics. But what exactly are they, and why are they good for runners? The bacteria found in some foods—the live cultures in yogurt, for example—are probiotics, which help balance the microbes in the intestines. These friendly bacteria have long been credited with easing bloating, gas, and other uncomfortable issues. Now, mounting evidence suggests that probiotics confer additional health benefits, including fighting off colds, improving heart health—and ending emergency midrun pit stops. “As more researchers test the various strains, the scientific data backing probiotics grows,” says Mary Ellen Sanders, Ph.D., a consultant who helps food companies develop accurate health claims about the good-for-you bacteria. Probiotics form naturally during some fermentation processes, and some companies have begun fortifying foods with the good bacteria, making it easier than…

Vitamin-rich thirst quenchers TART CHERRY JUICE Twenty runners in the London Marathon drank a placebo or tart cherry juice twice a day pre-and postrace. Cherry-juice drinkers recovered their strength faster and had less inflammation 48 hours postrace. During heavy training, drink four ounces of CHERRiSH, a new tart cherry juice designed for athletes, twice a day. COCONUT WATER While it’s too low in sodium and carbs to replace sports drink midrun, coconut water makes for a potassium-rich postrun drink. Naked Juice’s Pineapple Mango+Coconut Water has 50 percent of your daily need for manganese—an important mineral that helps protect against muscle damage. BEET JUICE Research shows that drinking 16 ounces of beet juice before a workout can boost performance by enhancing the production of nitrous oxide, a compound that increases bloodflow…

Simple stretches and strengthening exercises can cure a nagging foot injury PLANTAR FASCIITIS is a runner’s recurring nightmare. It’s a notoriously stubborn injury that strikes when the thick band of fibers that runs along the bottom of the foot becomes inflamed. It can start as a minor irritation but can advance and develop into a sidelining injury, especially if it’s not treated promptly or properly. While ice, rest, orthotics, and pain relievers may ease the discomfort, the injury can come back again (and again) unless you address the underlying cause—weakness and tightness in the muscles and tendons that make up and support the foot, says Irene Davis, Ph.D., P.T., director of the Spaulding National Running Center, Harvard Medical School in Cambridge, Massachusetts. If arch pain is your nemesis, Davis recommends…

THERE IS A CERTAIN AUDACITY to attempting your first half-marathon that makes its way into other aspects of life in not-so-helpful ways. Even the most conservative approach to the distance contains an inherent element of recklessness. From the outset, you have to accept as legitimate the idea that you will run 13.1 miles, but once you do accept the idea, there’s no limit to what other stunts you might imagine. The further along you are in your training—the closer you get to the distance—the greater your distortion of what constitutes reasonable. Two weeks before my first half-marathon, I ran the first 10 miles of my life—a feat that readjusts your concept of nearly everything. The air around me buzzed with possibility. Failure was the obsolete past, a crank-start jalopy packed…

An ideal day based on The Runner’s World Cookbook PRERUN MORNING SNACK CRUNCHY COFFEE COCOA SHAKE Smoothies provide an easily digestible source of carbohydrates to restock your glycogen stores after a night of sleep. The fluid helps you rehydrate while the coffee provides an energy boost to carry you through your run. POSTRUN RECOVERY BREAKFAST STICK-WITH-YOU POLENTA (PHOTO, LEFT) Made with milk and topped with almonds, quick-cooking polenta is loaded with energizing carbohydrates to restock your energy stores and protein for muscle repair. Topping it with dried blueberries and almonds provides a health-boosting antioxidant punch. Polenta is also easy on the stomach—good news for runners who often feel queasy postrun. LUNCH CHICKEN PITA WITH SUN-DRIED TOMATO SPREAD A hearty chicken sandwich on a whole-wheat pita will satisfy your growling stomach.…

Meat-free eating tips A runner for four decades, New York Times columnist and RW contributing writer Mark Bittman wrote about his semi-vegan diet for his new book, VB6, meaning vegan before 6 p.m. FORGET “PROTEIN MEANS MEAT” “Plants provide protein, plus vitamins, minerals, and phytonutrients you don’t get in meat—and none of the saturated fat.” GO FOR FIBER “It’s no accident that whole foods are also filling. This is thanks to the fiber that is in grains, fruits, and vegetables. I always reach for an apple instead of drinking apple juice.” INCLUDE BEANS “Increase your consumption of beans and whole grains. My favorite concentrated, plant-based protein sources are tofu, beans, tempeh, and seitan.” EAT BREAKFAST “It helps to eat at least a banana or a bowl of oatmeal before a…

The SHORT-LIVED HISTORY of the FIRST EPIC FEATS The date was August 11, 1911. The event: a 28-to 32-mile “marathon” to the summit and back of Mount Baker near Bellingham, Washington. The field included accomplished distance runners and local legends like 20-year-old mule packer Harvey Haggard, shown (at left) racing down the mountain with Norman Randall, who would collapse before the finish. It was the first race of its kind in the United States—and it was so brutal, it lasted just three years. In 1911, businessmen seeking to lure tourists to Bellingham, Washington, created the Mount Baker Marathon, a 28-to 32-mile footrace to the summit and back of 10,781-foot Mount Baker, a glaciated volcano in the North Cascades, bookended by a harrowing trip by auto or train. The race came…

MUCH LIKE WHAT’S HAPPENED with road shoes, the minimal-footwear trend has left its mark on the trails. Today’s models are no longer reminiscent of hiking boots. They’re lighter and more flexible, and they position your foot closer to the ground—especially those shoes best suited for race day. Of course, the terrain you cover dictates just how many protective features—and how much weight—you’ll likely need in a shoe. Here are nine new shoes that will strike the right balance for your next off-road adventure.…

Brooks Adrenaline ASR 10 $125 If you like the Adrenaline but want something with a little more bite on slippery roads and dirt paths, the ASR 10 is for you. Featuring the similarly fitting upper and the same midsole as the Adrenaline GTS 13, this shoe is basically an all-conditions version that sports a water-repellent finish to keep your foot dry and warm. The outsole has deeper tread and sharper edges, giving you better traction in loose conditions while still ensuring a smooth ride over pavement. BOTTOM LINE An everyday trainer that excels on roads and groomed trails. Karhu Flow Trail Fulcrum $120 Karhu’s Flow line of shoes is all about being lightweight, flexible, and low to the ground. Of course, that means a firmer ride, as seen in both…

Just four months and one week after giving birth to her second child, 2004 Olympic 1500-meter runner CARRIE TOLLEFSON, 36, plans to make her marathon debut at Twin Cities in Minneapolis on October 6. Q Why take this step so soon after having your second baby? A When I was trying to come back from Ruby [her first], I wasn’t doing enough track sessions or doubles to get fast and fit for shorter races. I was concerned about being away from home. This time, I thought if I could just get in a single, solid run every day, I would be better off. I’m becoming more of a normal runner and not necessarily thinking of myself as an elite runner. My priority is to be at home with my kids.…

Lead singer, Train 44, Seattle Photograph by AARON WOJACK I STARTED cross-country around age 13 and didn’t love it at first. I was jealous of the fast kids. I wanted to be the best at everything, and I was the best at almost nothing. I GOT partying out of the way when I was young. And by age 30, I could run a six-minute mile. Now I try to be the highest possible me I can be. That guy doesn’t smoke weed. WE TAKE a treadmill on the road and set it up outside if we play an outdoor venue. I can run outside and not question where I’m going or get lost, which used to happen to me. I PREFER trails. Like the one in Eugene, Oregon, named for…

IT’S BEEN SAID that e-mail is a scourge of the modern workplace, but on a recent Friday I got a great one from RW Associate Editor Nick Weldon. Nick had been corresponding with Erin Hurley, one of the runners we interviewed for our issue on the Boston Marathon bombings. Erin was running the race when the first bomb went off on Boylston Street, right where her boyfriend, Jeff Bauman, was waiting for her. He lost both legs. We told his story, too, about how a spectator named Carlos Arredondo had helped get Jeff into a wheelchair and rushed to an ambulance, undoubtedly saving his life. Because photos of Jeff and Carlos had been seen all over the world, and because Jeff helped authorities identify Tamerlan Tsarnaev from his hospital bed,…

Where running and culture collide 1 BOSTON STRONG Ben Affleck presents an ESPY Award to Dick and Rick Hoyt, the father and son duo who have raced the Boston Marathon for 31 years. 2 ON THE RIGHT TRACK? Shannon Rowbury is now “coaching” Lindsay Lohan after the two randomly met at a Nike store. The Olympian suggested interval workouts for the actress, who says she wants to run the L.A. Marathon. 3 RUNNER’S ROAD West 228th Street in the Bronx is renamed Ted Corbitt Way to honor the ultrarunner and NYRR cofounder who lived there from 1955 to 1974. 4 CYBER SPEED NFL rookie Robert Gill is a YouTube star; a video of him clocking 25 mph on a treadmill garners 2.9 million views in four weeks. 5 FANCY FOOTWORK…

Run Down a Bike Thief SARAH TATTERSON, 37, was in her Seattle home when she noticed a man walk out of her garage with her husband’s bike. Tatterson, who is a runner, took off after the thief, who ran with the bike for 50 yards before ditching it. Tatterson chased him for a mile until police intervened. —GAIL KISLEVITZ “I was right on his tail; he didn’t have time to get on the bike. He was huffing and puffing and asking me to stop following him. I was confident I could save the bike.” Stay on the Wagon WINSTON CHURCHILL HOWELL, 71, of Hartford, Alabama, has active running streaks of 20 years or longer at six regional races—the longest being 39 years at the Billy Bowlegs Midnight 5-K. Howell keeps…

Advice from the world’s best runners DEENA KASTOR of Mammoth Lakes, California, the 2004 Olympic bronze medalist and American record holder in the marathon, has won several major masters titles since turning 40 last February. 1. Mile Time “Mile repeats are my bread and butter. You can run them fewer and faster to develop speed, or more and slower to develop ‘speed endurance.’” 2. Smile Time “Run in places you love with people you like. Enjoying your surroundings and training partners will strengthen your commitment to running and bring out the best in you.” 3. Quiet Time “Ditch the music, especially on trail runs, and listen to your surroundings. It’s amazing how connected you’ll feel to your environment when you take in what’s happening around you.” —BOB COOPER…

Q To run faster, is it better to quicken my steps or to lengthen my stride? A The short answer is “both.” First, check your step cadence. If you take fewer than 90 right-foot steps per minute, work toward hitting that number. Lengthening your stride is trickier. “Overstriding” is inefficient and can lead to injury. Aim instead to increase your range of motion by stretching your hip flexors, and to give more power to your push-off by strengthening your glutes with exercises like bridges and “Superman” (pictured above). This will make upright running posture (no bending at the hips) and a longer, more powerful stride (due to better hip extension during the push-off) come naturally to you so you can run faster. —CAOLAN MACMAHON coaches runners in Boulder, Colorado, and…

Best sources of beneficial bacteria Some yogurt and cottage cheese brands provide natural sources of probiotics. Look for “contains live active cultures” on the label. Sauerkraut contains probiotics but only in unpasteurized versions (pasteurization kills the helpful bacteria). Fermented pickled vegetables are rich in probiotics. Choose products preserved in salt (not vinegar), since salt promotes natural fermentation. Kimchi is a spicy fermented cabbage from Korea that’s loaded with good-for-you bacteria. Find it in Asian markets. Miso is a fermented soybean paste that’s popular in Japan; it contains as many as 160 strains of friendly bacteria. Tempeh is a fermented soybean food (tofu is not). Choose unpasteurized versions and cook lightly; heat kills bacteria. Fermented milk products like kefir are potent probiotic sources. Also look for fruit products like Goodbelly Probiotic…

NEVER MIND the long runs, the intervals, the hill repeats. Ask runners what the most challenging part of training is, and many will say the taper. Indeed, anxiety, panic, and crankiness often come along with decreased mileage leading up to a race. Olympic Marathon gold medalist Joan Benoit Samuelson called it “PMS: Pre-Marathon Syndrome.” Of course you know the value of scaling back—muscle fibers heal, extra glycogen (or fuel) is stored, the immune system rebounds. But when you’ve grown accustomed to pushing hard and enjoying the endorphin buzz that follows, tapering can make you feel like an addict going through withdrawal. Despite her expertise, Cindra Kamphoff, Ph.D., still experiences taper madness. After training for the 2012 Omaha Marathon, the director of the Center for Sport and Performance Psychology in Mankato,…

RACE FIRST, PLAY LATER Front-load your racing, and save the zip-lining and street-food sampling for afterward—lest such adventures undermine your race-day performance. “Discuss expectations with your travel companions before the trip,” says Barb Lindquist, a former Olympic triathlete who now recruits talent for the USA Triathlon National Team Program. “Lay out your needs for your race, and figure out a way to accommodate their eagerness for fun and adventure.” ACCLIMATIZE Include some training sessions that replicate the weather you expect at your destination. To teach your body how to cope with heat and humidity, physiologist Krista Austin, Ph.D., suggests wearing extra layers during workouts, progressively increasing their warmth through taper time. Heading somewhere chilly? Run on air-conditioned treadmills, or outside in the early morning. Beyond adjusting your internal thermostat, the…

RUNNERS LOVE TO EAT. In fact, it’s the reason why many of us at Runner’s World run in the first place. Logging all those miles can make you hungry. And that means filling up on meals that satisfy your cravings for real, delicious food while still providing a balance of nutrients to fuel your running. Depending on your training regimen, health goals, and dietary restrictions, your perfect balance of nutrients might look very different from your running buddy’s. If you’re logging long distances and lots of miles, for example, you need a high-calorie meal plan packed with carbs and quality protein. But if you’re trying to lose weight, your perfect plan should be loaded with filling but low-calorie foods. We’ve taken all that and more into consideration in The Runner’s…

Weight-loss tips Pam Anderson lost 40 pounds by changing her diet and running daily, sometimes twice. The cookbook author and RW contributing chef now runs three to four miles three or four times a week EAT SIX LITTLE MEALS “I start at 5:30 a.m. with herbal tea and seasonal fruit, which prepares me for my morning run or yoga.” MAKE IT DELICIOUS “Small meals can be lavish and lovely, like a breakfast naan with a runny egg, hummus, and tomatoes.” HAVE A LITTLE SWEET “My midafternoon snack is always hot tea and something small and sweet, like banana on a graham cracker with peanut butter.” FRUITS AND NUTS “I love making granola, mixing and matching nuts and dried fruits, like dried cranberries with peanuts and chocolate chips. ” FACTOR IN…

Vitamin-and protein-rich meat-free recipes for runners BREAKFAST MORE-VEGETABLE-THANEGG FRITTATA (RECIPE, RIGHT) AND A HEARTY WHOLEGRAIN MUFFIN One egg provides six grams of protein, nearly a quarter of your daily need for selenium, and 11 percent of your daily need for vitamin B12, a nutrient that many vegetarian runners fall short on. The key is to eat the whole egg—not just the white—since most of those nutrients are found in the yolk. Vegetables add nutrients such as vitamin C, vitamin A, and even iron. Pair the frittata with a whole-grain muffin for a quick and convenient source of complex carbs as well as a surprising amount of protein. MIDMORNING SNACK COCONUT ALMOND ENERGY BAR (PHOTO, LEFT) Making your own energy bars is easier than you think—and they taste way better than…

There are runners, and then there are Serious Runners. Not sure which group you belong to? Take this quiz and find out Multiple Choice When I line up at the start of a race, it’s usually here... When I need to train for a race, I... a. just sort of wing it. b. follow a training plan, but only loosely. c. follow a training plan, as closely as possible. d. fly to Flagstaff. In a race, I deal with crowded aid stations by... a. stopping and walking. b. frantically dashing around to grab whatever I can, wherever Ican. c. being patient, skipping those busy first few tables, and making eye contact with a volunteer holding a cup. d. Really? Aid stations can get crowded? I keep my medals, plaques, and…

Salomon Fellraiser $110 This shoe’s name hints at its strengths: “Fell” running, popular in the U.K., involves racing up and down mountains and hills. The Fellraiser is all about digging into terra firma and ripping off fast times. Deep lugs underfoot hold strong on steep, loose surfaces, and a sturdy upper gives you the protection you’ll need on nasty terrain. BOTTOM LINE Rock-solid performance on the mountainside. The North Face Ultra Guide GTX $130 The Ultra Guide is a lightweight trainer featuring deep, V-shaped lugs capable of holding tight on even the most technical terrain. A thin plastic plate in the forefoot shields you from rocks and roots. The GTX in the name denotes a Gore-Tex upper, to help keep your feet dry in sloppy conditions. BOTTOM LINE Best suited…

I’M IN THE PARKING LOT of the visitor’s center at Harper’s Ferry National Historical Park in West Virginia, the first of four parks I’ll traverse today, waiting for the start of the Freedom’s Run Marathon. In the half-light of October dawn, the scene is surreal. There’s a golden glow on everything, from the sculpted Blue Ridge Mountains above to the winding waters of the Shenandoah and Potomac rivers below. At the confluence of the two, water has sliced through two separate ridges, creating a distinctive notch in the mountains. Meanwhile, a few runners wearing garbage bags to keep warm wander past. I’m downing a cup of thin coffee while a recording of the national anthem plays in the background. The race director uses a bullhorn to wish us luck. And…

WIND ALONG the Columbia River on this out-and-back course that takes runners down the first highway to cut through the Gorge. The marathon, which attracts a field of a few hundred runners, starts out with a slight uphill, followed by small rolling hills along the century-old highway trail. Runners enjoy a flat stretch through the town of Mosier after mile four, then climb 646 feet over the next six miles to reach a peak elevation of 748 feet. After the turnaround at Rowena Crest Viewpoint, which overlooks the Columbia River, the route drops, giving participants a chance to catch their breath and enjoy the stunning vistas, colorful foliage, and a waterfall near mile 25. While passing through the Twin Tunnels, runners can check out the graffiti carved on the walls…

BORDERLINE It was a wonderful surprise to find the article about Ayded Reyes in the August issue (“Running Down a Dream”). Overwhelmingly, the discourse on undocumented students—many of whom, like Ayded, have committed no crime—is often negative and full of the erroneous use of the word “illegal” as a noun. I am a doctoral student working on a dissertation on students like Ayded who would qualify for the DREAM Act. I am also a runner and know how positive and supportive the running community is. My hope is that Runner’s World readers who do not support the DREAM Act will thoughtfully consider Ayded’s story. The article serves as an important reminder that immigration often prevents individuals from obtaining what should be a human right—an education. —CAROL E. JOHNSON, Tempe, Arizona…

DEAR MILES, On a popular running path, I sometimes end up holding the same pace as a complete stranger. Should I say something? Any rules on this? —KATRINA S., Chicago Rules? It depends. If the path is fairly crowded, there’s no need to address someone running nearby, beyond maybe a polite “hello.” It’s elevator etiquette: You’re all stuck there, sharing this space en route to somewhere else, so what are you gonna do? If the path is wide open, however, no amount of talking will lessen the awkwardness of matching strides with a stranger. It’s just creepy. Instead, either surge ahead or fall back, then resume your normal pace—at a polite distance. Oh, and personally, I don’t mind when strangers talk to me on a run. As long as it’s…

3 TIPS TO PREP 1. Eat Stick with tried-and-true foods the day before and the morning of your race. Feeling queasy? Prerace anxiety can cause GI issues, so avoid fiber, which can make them worse. 2. Drink Being hydrated is key, especially for longer races. Up your fluid intake the week before the race. On the big day, drink a glass of water when you wake up and quit sipping a half-hour before the gun so there’s time for a final pit stop. 3. Be merry A race is the celebration that caps off weeks and months of hard work completed. Draw confidence from knowing that you’ve put in the miles, and smile at the start—it’ll release feel-good chemicals in your brain. THE PULSE What’s your biggest prerace stressor? 59%…

TIPS FOR BEGINNERS FROM AN EASYGOING COACH YOU’VE GOT A BIG EVENT coming up—a half-marathon, or maybe even a full. Even if your only goal is to finish, you may still want to know how long you’ll be out there. If you’ve run a 5-K this year, you can plug your time into an online “race time predictor” (like the one at runnersworld.com/predictor). These tools convert your 5-K pace to the (slower) pace you should be able to keep for longer distances. Doing a 5-K close to race day will give you the best picture of your current fitness. WHEN TO DO A 5-K Schedule a 5-K the weekend before your last long run—three or four weeks from race day—in place of a long, slow effort. Look for a flat…

WHY Get accustomed to goal pace on tired legs WHO RECOMMENDS IT Daniel Tapia, 26, of Colorado Springs, placed ninth at the Boston Marathon in 2:14:30. Start a long run of 14 to 20 miles at one minute per mile slower than goal half-or full-marathon pace. Half-marathoners should do the last three miles at goal race pace; marathoners, the last three to six miles. “Long runs get my legs, heart, and mind strong for long races,” says Tapia, “and the faster finish teaches my body to run hard when it’s depleted.”…

CONSUME MORE C The News Researchers at Technical University of Munich compared the vitamin C intake of 185 runners after the Munich Marathon against their incidents of upper-respiratory-tract infections. Those who consumed less than 50 milligrams of vitamin C daily (not quite a half cup of OJ) had a 250 percent greater rate of URTIs compared with those who consumed 100 milligrams. Use It Bolster your immune system with a daily dose of vitamin C–rich fruits and vegetables like kiwi, melons, citrus fruit, and tomatoes. JUST ADD SALT The News Cyclists in a study at Appalachian State University in North Carolina, drank a salt solution two hours before a 60-minute workout, resulting in faster time trials compared with a control group. The researchers say the salt prompted the riders to…

How the pros survive the days before their race “My wife, Sara, and I repeat to each other: ‘Just get to the starting line.’ I need to be reminded to stop thinking and just get to the starting line and run my heart out.” —Ryan Hall, Olympic marathoner “Learning to utilize your excess energy is key. Other hobbies can be a good distraction. I use painting as a release.” —Anthony Famiglietti, two-time Olympian and 1:03 half-marathoner “I used to get taper headaches. I think it was endorphin withdrawal. Now I keep doing some up-tempo workouts when I cut back mileage.” —Deena Kastor, Olympic Marathon bronze medalist “I try to watch a movie or meet friends for coffee. Tapering takes a lot of confidence. You have to be confident in your…

A FEW MONTHS AGO, I injured my Achilles tendon while running. Halfway through a six-miler, I felt a sharp pain above my right heel, so of course I continued to run. When I got home, I shoved ice in my sock and forgot about it. The next morning, my Achilles was stiff and sore, so of course I ran. It was throbbing by the time I finished my workout and by the next day looked like it had developed an Adam’s apple. I stopped running for a few days, and when that didn’t help, I went to the doctor. He told me to take three weeks off, gave me a sheet of exercises and—as he had done before—suggested replacing running with cycling or, God forbid, swimming. Permanently. This is a…

Marathon eating tips A two-time marathoner, culinary manager of Chipotle Mexican Grill, and RW contributing chef, Nate Appleman shed 85 pounds when he cut back on sweets and started logging at least 35 miles a week. He plans to run the New York City Marathon in November. CARB UP EARLY “Almost every breakfast I have involves oatmeal. I can combine it endless ways with bananas and yogurt, my other go-to breakfast ingredients.” EAT MORE GRAINS “Grains and legumes are great sources of protein. Some favorites are farro, cannellini beans, quinoa.” DON’T (TOTALLY) DEPRIVE YOURSELF “Sunday is my splurge day—I eat whatever I want. Without Sunday, I’d be miserable. It is fried-chicken day and it always ends with ice cream.” TOTE YOUR SNACKS “I snack on Larabars. Very rarely will I…

Use these ideas to shed a pound or more per week BREAKFAST SPICED BREAKFAST QUINOA Studies show that people who eat a good amount and a wide variety of whole grains have smaller waists and weigh less than people who don’t include whole grains in their daily diet. Whole grains such as quick-cooking quinoa (an ancient Incan grain) contain more fiber, protein, and other nutrients than refined versions, helping keep you fuller longer. MIDMORNING PRERUN SNACK BUTTERNUT-SQUASH HUMMUS WITH BABY CARROTS This hummus-like spread (made without high-fiber chickpeas) has the same smooth and creamy texture as the traditional stuff with a touch of added sweetness from butternut squash. Paired with carrots or pita chips, it makes for a high-carb snack that will energize you for your run. POSTRUN LUNCH TOMATO…

I spring out of bed, pull on my shorts and trainers, slather on sunscreen, and sit down at my computer. It’s 7 a.m. on a Sunday morning in mid-May, two weeks before the start of my first marathon, and time for my final big test. On the screen, an empty road disappears into a blue sky dotted with drifting clouds, rendered in simple ’80s-videogame graphics. With a sigh, I empty my mind and click a blue button marked “start,” bracing myself for the drudgery ahead. Shapes begin flashing, sometimes to the left of the road and sometimes to the right. When it’s a triangle, I hit a button corresponding to its position on the screen, and I do it as quickly as possible, usually within a few hundred milliseconds. When…

What turned a friendly neighborhood marathoner into a badass adventurerace champion? Just a thirst for something wild—and a workout routine from Mars. “That might be kind of Gnarly"’ says Junyong Pak, looking with real desire at a 25-yard-long puddle of slush. A smile leaks out. His workout just got better. We are at peninsular Lynch Park in Beverly, Massachusetts, on a blustery cold winter’s day. Pak is standing on the great lawn, sinking in the sloshy mix left over from multiple late-season blizzards. In front of him is the white, half-century-old band shell. Behind are 15-foot-high piles of grimy snow left at the edge of the parking lot by city dump trucks. Storm-tossed Atlantic Ocean is everywhere else. There is nobody else here except Pak, who has spent much of…

Pearl Izumi EM Trail N1 $115 Testers raved about the Trail N1’s smooth, seam-free upper. “The toebox is roomy without being sloppy,” says Janice Trudgeon, of East Lansing, Mich. Others, however, noted the shoe felt stiff; it’s the least flexible in this guide. The cushioning also measured firm in the RW Shoe Lab, but appropriately so for a low-profile shoe built for speed. BOTTOM LINE Light and thin, the N1 excels at race pace. Saucony Kinvara TR 2 $100 The Kinvara TR 2 isn’t just a rugged road shoe, but rather a trail shoe with a road-racing heritage. Low to the ground and lightweight—it’s the lightest in this guide—the Kinvara TR 2 has a flexible forefoot, even with a change to a nylon-fiber plate added for protection. Another plus: the…

CRFC SANTA CRUZ ISLAND 23-K October 26 Santa Cruz Island, California This 14-miler takes place on Santa Cruz Island’s trails, through the Channel Islands National Park. Runners may see dolphins, whales, and other animals in their natural environment. runsantacruzisland.com RUN FOR THE PARKS 10-K November 3 Washington, D.C. Not only does the fast and flat Run for the Parks 10-K finish in West Potomac Park, minutes from the National Mall, all proceeds go to benefit the U.S. National Park Service. prraces.com THE ZION HALF-MARATHON March 22, 2014 Zion National Park, Utah The Zion Half-Marathon (below) finishes 50 yards from the entrance of Zion National Park. The top three finishers receive a year-long National Parks pass. thezionhalf.com —HANNAH MCGOLDRICK…

OCTOBER 6 Race for the Rescues 10-K, 5-K, 1-K Dog Walk Pasadena, California 4,000 RUNNERS WHY RUN IT? To save a four-legged life Paws pad alongside human feet on this looped route that benefits 15 nonprofit animal-welfare groups (below). Celeb host Jane Lynch of Glee will cheer runners and their pups. racefortherescues.org 13 Mother Road Marathon Joplin, Missouri 1,000 RUNNERS WHY RUN IT? To race in three states Race on the famous Route 66 from Commerce, Oklahoma, through Kansas, and into Joplin, Missouri (above). Despite the rural setting, six towns along this course come out in full force to give runners a dose of encouragement. runmrm.com 20 World’s Largest Corn Maze 5-K Run/Walk Spring Grove, Illinois 1,000 RUNNERS WHY RUN IT? To try not to get lost More than 200…