Runner's World -julkaisun April 2017 -irtonumeron sisällysluettelo

THE SWAG Always on the hunt for the coolest running gear around, the hosts of Super Secret Mystery Meeting have been rocking the latest Runner’s World apparel around the office: Ali in the “Running Is a Natural High” sweatshirt, a remake of a product we sold in the 1970s, and Hannah in the “I Love Running” sweatshirt, based on a vintage shirt we designed in 1987. THE LATEST Although Roseann Sdoia lost her right leg above the knee after the second explosion at the 2013 Boston Marathon, she gained a lifelong partner—the firefighter who helped save her life, Mike Materia. The duo started dating in the months after the tragedy and in December announced they are getting married. Runner’s World recounted Sdoia’s recovery, and the tight relationship she formed with…

The Newbie Chronicles T he arrival of a day long awaited is often surreal: When the appointed hour descends, it can feel as though your anticipatory visions have become tangible, materializing like ghosts made flesh. And this transition from theoretical to actual is doubly surreal if your special day involves, say, jogging through Norway with a half-dozen Buzz Lightyears. ¶ What I mean to say is that, after training for months and imagining dozens of outcomes—I trip and break both wrists! I show up on the wrong day and accidentally do the marathon! I have some kind of cardiac episode and die!—in January, I ran the Walt Disney World 5K through Epcot, where tiny simulacra of the world’s most aesthetically replicable country villages make for an inspiring, if delightfully weird,…

t. Growing up, Cam Waters was an athlete. He played baseball, lifted weights, and ran a half marathon by age 23. But in 2011, a ruptured disk in his spine from his college ball days landed him on the operating table. He was forced to relearn how to walk and within four years had gained 73 pounds. “I was depressed and in constant pain,” says the 39-year-old sales executive. “But after the second surgery, I knew I had to get healthy for my family.” He wasn’t sure running was possible, but he got on the treadmill to try. Three months later, he ran a half marathon—in 1:34:58! In his first marathon a year later, he clocked a Boston-qualifying 3:08:24. After his wife, Jessica, 32, gave birth to their fourth child…

36, PARK CITY, UTAH Professional ultrarunner Jax Mariash made history in 2016, becoming the first woman— and just the eighth person ever—to complete the 4 Deserts Grand Slam Plus in a single calendar year. Each run covers roughly 150 miles over seven days across deserts in China, Namibia, Chile (shown below), Sri Lanka, and Antarctica. 775 TOENAILS LOST DURING HER 2,644 TRAINING AND RACING MILES IN 2016 SPECIES OF WILD ANIMALS SHE SAW DURING ALL FIVE RACES, INCLUDING PENGUINS AND A BLUE WHALE IN ANTARCTICA, HYENAS IN NAMIBIA, AND CAMELS IN CHINA Total airplane miles accrued to arrive at the starting lines THE FEMALE PODIUM SLOT MARIASH TOOK IN FOUR OF THE FIVE RACES. SHE WAS SECOND IN THE RUN ACROSS SRI LANKA. Money spent to accomplish the feat, with…

AT DECEMBER’S Brazos Bend 50-miler in Texas, Caroline Boller, 42, beat everyone—including the men. Her time (5:48:01) was 26 minutes under the previous women’s North American 50- mile trail race record. And all this happened within four years of Boller starting to run consistently. “I still think of myself as a slightly dumpy, inactive person,” she says. At age 38, the mother of two boys wanted to shed a few pounds. She’d never been an athlete, but her husband was a runner. She began logging miles on their home treadmill. A few months later, Boller took to the roads and trails near her home in California. Her first results were mixed: She bonked at the Santa Rosa Marathon in August 2013, finishing in 3:53:35; a few months later, she was…

The first rule of outdoor exercise at this time of year is check the forecast before you head out. Depending on where you live, all kinds of weather surprises might spring up—snow, rain, fog, wind, heat—and you’ll be more comfortable if you’re prepared. Choosing the right apparel is only part of it (see page 48 for options). Here’s what to consider, depending on what Mother Nature has in store for you today. THE STARTING LINE TIPS FOR BEGINNERS FROM AN EASYGOING COACH IT’S COOL On not-cold-but-not-warm spring days, many runners overdress. Most of us don’t need more than shorts and a T-shirt when it’s warmer than 50 degrees. Between 40 and 50 degrees, consider long sleeves. And remember: Cold muscles need to warm up. Start by walking for three to…

IF YOU WANT TO run your best, there’s no way around it: You’re going to hurt. Whether you are racing the mile or the marathon, the ability to push through pain is what lets you translate training into a brag-worthy finish. And even if you run for fitness, you’ll need to keep pushing your limits to see progress as your body becomes more efficient. Research shows that the brain may “shut down” your body when you still have more to give: In experiments from South Africa’s University of Cape Town, participants were told to perform high-intensity exercise for as long as possible. When they tapped out, researchers stimulated their muscles, which contracted with great force. Samuele Marcora, Ph.D., director of research at the University of Kent’s School of Sport and…

Morning Glory Taco Adding meat? Choose sausages with only meat and water as the main ingredients, says Rumsey. Morning workout? Your prerun snack should contain no more than five grams of fiber. Postrun, load up on protein to boost recovery. HANDSOME BROOK FARM PASTURE-RAISED EGGS Packed with protein and choline (to keep your brain sharp), these eggs, from freerange chickens, tout high levels of vitamins E and CLEVERFOODIES SCRAMBLE RANCHEROS This veggie-and-bean base adds vitamin A, vitamin C, and iron to your muy delicioso scramble. Also a great omelet filling. ROJO’S HOMESTYLE SALSA A combo of antioxidant- rich tomatoes and peppers that is free of added sugars, it’s a perfect topper for eggs, meats, salads, and chips. LA TORTILLA FACTORY ORGANIC STREET TACO Made with non- GMO corn flour, this…

BARNEY BUTTER BARE ALMOND BUTTER Squeeze a packet of no-sugar-added nut butter on slices of apple for a hearthealthy snack. KRAVE WILD BLUEBERRY BEEF BARS Brain-friendly blueberries add natural sugar. Or go fish with EPIC Salmon Sea Salt Pepper Bar. REVIVE ASCEND KOMBUCHA Live cultures boost digestive health. And it contains a low three grams of sugar per serving. TRADITIONAL MEDICINALS CHAMOMILE Proper shuteye is an important part of exercise recovery, and this tea before bed helps you feel cozy. BELVITA SOFT BAKED BANANA BREAD This tasty wholegrain- based snack has four grams of fiber and zero grams cholesterol. Yes, please! LÄRABAR CHERRY CHOCOLATE CHIP BITES This Instagramworthy snack has dates, almonds, Fair Trade chocolate chips, and cherries. SIGGI’S 2% BLACK CHERRY SKYR YOGURT Real fruit adds sweetness with less…

In the U.S., DRUG & ALCOHOL ABUSE IS RAMPANT. The face of addiction is your sister, your nephew, your nextdoor neighbor. New science suggests RUNNING MIGHT HELP USERS FIGHT THE DISEASE. Is this the breakthrough we’ve been searching for? I first got drunk at 12 YEARS OLD. Young perhaps, but it was Soviet Moscow, where my dad was stationed as an American journalist in the 1980s. I wasn’t very good at drinking, though I tried. When I was 15, I was arrested three times for public drunkenness, twice in one day. Back in the States, while I was still in high school, a litany of drug and alcohol violations got me kicked out of boarding school—with the final incident just hours before my graduation ceremony, my father the keynote speaker…

THE BEST NEW TRAIL SHOES FOR ANY OFF-ROAD ADVENTURE, FROM MOUNTAINS TO DIRT PATHS TO RACE DAY. BY JEFF DENGATE & MARTYN SHORTEN, PH.D. PHOTOGRAPHS BY NICK FERRARI Brooks Caldera $140 For ultrarunners and those spending long days on the trail, the Caldera is a soft option. The shoe has a wide base that makes full contact with the ground plus sticky rubber and multi-directional lugs to keep you upright on tricky terrain. Testers loved the comfort straight out of the box and the shoe’s ability to deflect even the gnarliest rocks we regularly roll over in eastern Pennsylvania. New Balance Fresh Foam Hierro v2 $115 The Hierro is another ultra-distance option from New Balance. With a soft, fairly flexible sole, the Hierro offers protection for long efforts on rugged…

AS I WROTE last month, I am embarking on a personal “moonshot” to qualify for the 2018 Boston Marathon by running 26.2 in under 3:30, improving my most recent time by, gulp, nine minutes. I’ve been trying to BQ for a decade, but this time, I hope, will be different. This time, I’ll do everything right—with help from a team of coaches, scientists, and product designers at Nike who are working feverishly to break the two-hour marathon barrier. I will train harder and, more important, smarter than ever before. But here’s the thing about moonshots: They come loaded with both promise and peril. My quest began in November with a treadmill test at Nike HQ near Portland, Oregon, to gauge my aerobic fitness. Then, a few meetings and Skype calls…

STREET STYLE CURATOR OF CUTE For years Amanda Hart, 38, ran inside on a treadmill, avoiding the crowded streets around her Brooklyn home. Then one day in 2010, during a long ’mill run, Hart tuned into the New York City Marathon. The camera focused on a blond woman—Shalane “I was drawn to these Athleta tights despite the color. I appreciate the geometric prints mixed in with the floral, and they are muted enough that I still feel like myself.” The Bulldog Running Club is a joke. My friend Tony, who plans routes in the city, sent a text about a run he’d planned. In it, the word bulls--- autocorrected to bulldog. Now we call his runs bulldog runs. I put it on a sweatshirt.” “When I turned 13, my mom…

My boyfriend and I are “The Tortoise and the Hare.” I like long, slow runs and he prefers sprints. How can we be happy running together? —Morgan H., Salt Lake City, UT I hope your boyfriend doesn’t taunt you with his speed, like the hare in the fable. (If he does, I’ll refer you to a dating advice columnist.) But here are some possible solutions. You could run together on a track or short loop so that you two see each other every lap. Or your beau could sprint away from you and then turn to sprint back, pausing to “recover” with you at your slower pace. Finally, you might consider taking a hike together. Hiking is terrific exercise. It may not be running, but, hey—it beats the couch. I…

MOMENTOUS A Beijing designer turns used sneakers into smog masks. Marathon cheaters get mainstream media attention when Derek Murphy, a runcheat vigilante, is featured on an NBC News report. Kevin Hart posts an Insta selfie announcing that he’s “about to start training for a marathon. Always setting new goals.” But...When? Where? Four-time Olympic gold medalist Mo Farah is knighted. Run for Your Bun, a café in London, is the first eatery to accept exercise as payment. A six-minute workout buys you lunch. Ozzy Osbourne’s son Jack talks to the L.A. Times about how running, especially obstacle course racing, helps him cope with multiple sclerosis. STOP! GO! A Pokémon-themed 5K attracts almost 6,000 runners, er, Pokémon Trainers in Singapore. Cameron Sorter, the Matt Centrowitz fan who tweeted that he’d get a tattoo of his face if…

If you live in a city like Hilo, Hawaii, which sees an average of 157 inches of rain per year, you know how to deal with running in the rain. (Or you don’t care. You live in Hawaii!) You know to rotate which shoes you wear, and you stuff the wet ones postrun with newspaper to speed the drying. You probably have a rotation of jackets and vests for different combinations of temperature and precipitation. (No? See page 51 for our picks.) You’d never let a surprise shower (or a torrential downpour) derail your planned long run. If, however, your current forecast has you worried, our coach Jeff Galloway—resident of Atlanta, 50 inches of rain per year—has tips on how to deal with all kinds of crazy weather (see page…

Even legendary runners struggle to determine when to bag a bad workout and when to press on. Former marathon world record holder Derek Clayton would run every repetition no matter what: “If I planned 15, I ran 15,” he said. In contrast, John Walker, who became the first sub-3:50-miler in 1975, would go home after one rep if he felt terrible. Most of us lie somewhere in the middle. These signs will help you decide which workouts to tough out, which to alter, and when to throw in the towel. STOP NOW If you feel an injury developing, back off. Of course, recognizing injuries (as opposed to passing twinges) isn’t always easy, but anything that forces you to alter your stride is a red flag. Acute, localized pain in a…

How can CrossFit help running? CrossFit builds full-body strength, which may help you avoid injuries. And you can replace some speedwork with CrossFit workouts that include running intervals. Do it three times per week max, on easy or off days (but not the day before or after a long run), and make sure your instructor is CrossFit certified. —Holly Lynn is a CrossFit trainer and running coach at Clear Lake CrossFit in Webster, Texas. Should I count walking steps? If using a device to count steps motivates you to move more, sure. Walking won’t directly make you a better runner— that requires the specific motions and impact forces that running generates— but it builds overall fitness, encourages muscle recovery, and helps you avoid the health issues that long periods of…

SEE THESE EXERCISES IN MOTION AT RUNNERSWORLD.COM/HILLSTRENGTH. MANY RUNNERS dread hills, but training on them confers benefits that help you run better on any terrain: glute and leg strength, a more efficient stride, and greater aerobic capacity. Hill training also may lead to hip, knee, and ankle pain. The steeper the incline, the greater the stress on your body, and the harder it becomes to avoid slumping forward, says Mark Schneider, a personal trainer at The Movement Minneapolis: “If you can’t maintain your posture, you will eventually break.” To stay healthy, perform these moves at least twice per week. Do the sequence once as a prerun warmup or four times as a workout on a nonrunning day. FOOT SLAP With feet hip-width apart, rock onto your heels to lift the…

PRERUN CHAMELEON COLD BREW ESPRESSO Boost your run with bottled espresso made with organic beans. High Brew Dark Chocolate Mocha will also get you out the door. HEALTH WARRIOR BANANA NUT CHIA BAR At just 100 calories, this banana bread bar will fuel your run without weighing you down. Its chia seeds will keep your appetite at bay. ZEST CINNAMON APPLE BLACK TEA Not into coffee? This extra-caffeinated black tea will power you through those tempo miles. HEALTHY SKOOP ENDURANCE BEET BLEND Beets have been shown to improve endurance. The added mango powder ramps up the flavor without sacrificing benefits. MADE IN NATURE MANGO BERRY FIGGY POPS A mix of dried fruits makes this prerun snack rocket fuel, without added sugars. “I have half a Bobo’s Oat Bar before an…

BARILLA WHOLE GRAIN LINGUINE Pasta made with 100% whole wheat has more fiber and important nutrients like magnesium than its counterparts. EARTHBOUND FARM FROZEN POWER BLEND This power trio of organic spinach, kale, and chard will also up the nutritional clout of sautés, soups, chilis, and smoothies. JENNIE-O EXTRA LEAN BONELESS TURKEY BREAST TENDERLOINS A 4-oz. serving has 26 grams of protein (runners need .54 to .91 gram per pound of body weight). THREE BRIDGES KALE PESTO SAUCE Kale, rich in folate, potassium, iron, and vitamin K, adds nutrition to this pesto without overtaking the flavor. TAME THE BEAST AL FRESCO ROASTED GARLIC AND HERB CHICKEN SAUSAGE Juicy and garlicky chicken is lower in fat than pork. The herbs replace some of the salt to keep sodium levels in check.…

INDULGE Treat yourself at the highly touted Salt & Straw Ice Cream, where flavors range from Double Fold Vanilla to Pear and Blue Cheese. saltandstraw.com With 70 breweries (the most of any city in the world), at least 19 running clubs, and proximity to Nike world headquarters, Portland, Oregon, is a mecca for beer and running. Lovers of both unite each April at the Bridge to Brews 10K & 8K. The 10-yearold race showcases Portlander essentials, from the artsy Pearl District, to skyline views on two bridges (Fremont and Steel), to—of course—the brews. Finishers get a pint and 10 three-ounce tastings from 10 to 15 local breweries (plus wineries and distilleries). On the opposite page, Oregonians toast this celebration of the region’s favorite pastimes. SHOWY START “I enjoyed running through…

THE INBOX LISTEN UP I never thought a podcast about running could bring me to tears multiple times, but Human Race manages it. Each episode tackles one particular story about running, runners, and how this sport affects our lives in so many ways. It’s a podcast I can’t wait to talk about with friends. ANNIE, VIA ITUNES STARTING OVER I just wanted to express gratitude for the articles and words of advice in each issue. After 24 years, I recently started running again as a positive outlet for the pain I was going through. Last spring I tried to take my own life. No one knew or guessed. I lived in silent isolation. I turned to running at my brother’s insistence. He raved about the emotional and mental benefits, practically…

Spring training for the Cubs isn’t just for the players. The front office runs officially begin in April. For dedicated fans of the Chicago Cubs, the corner of North Clark Street and West Addison Street, where Wrigley Field stands, is the ultimate destination— especially after the team ended a 108-year championship drought in 2016. But for runners like Kathleen Frost and Alyson Cohen, it’s Just the starting line. The two work for the Cubs’ front office. As part of the organization’s internal running club, they meet near the field at 5:30 p.m. sharp twice a week, then head east to the Chicago Lakefront Trail and back in a three- to seven-mile loop. Benefits coordinator Jorge Quezada started the club in 2014 as part of the company’s wellness program. Now, as many…

For Jimmy Edwards, 42, Las Vegas is more than casinos and clubs. After reading an article about running tours, the sub-three marathoner wanted to showcase the active side of Sin City. He took a gamble, put his career as a phys-ed teacher aside, and opened Las Vegas Running Tours in 2011. He now leads runners on excursions ranging from $35 to $159, depending on the location and duration of the tour. “People ask about the pace,” says Edwards. “I tell them to not worry. It’s all about seeing the sights.” 1 / SUNRISE ON THE STRIP Edwards leads 4.2-mile tours from the Bellagio (where music blares even at 6:30 a.m.) to the “Welcome to Fabulous Las Vegas” sign and back. “It would be nice to run under neon lights at…

Remy’s World P aper bags are a bad idea. Let me state that right up front. ¶ You learn this pretty quickly the first time you try to run home with a paper bag full of groceries. Unless you’ve bought nothing but marshmallows and cotton candy—and if that’s your whole shopping list, you’ve got bigger problems—your bag’s contents will, sooner or later, work their way through the paper and onto the ground. Probably in front of a bunch of bystanders who already thought you were weird, mincing down the sidewalk in your short shorts, cradling a large paper bag in your arm. ¶ Other than that, running to and from the supermarket can be fun. This is something I’ve learned over the past few months, as I’ve discovered the joys…

IF YOU NEVER run all-out, you’re missing something: Working at top speed can help any runner shave a few seconds to a few minutes off race times. Plus, allout running taxes your body in different ways than other types of running, even speedwork done at 5K pace. By pushing yourself really hard for short periods, you’ll build muscle as well as the ability to run more efficiently. That means you’ll be able to go faster throughout an entire race or workout, not just at the end. Sprints, strides, and surges all involve working at or close to your all-out speed—and they’re all a fun change of pace from most distance training. SPRINTS A sprint means going all-out for as long as you can hold it. Olympian and coach Fred Wilt…

BANANAS, many a runner’s favorite food, can boost the nutrition of any mini meal, thanks to their natural sweetness and texture. “When I started getting serious about running a decade ago, I gave up added sugar for two years and had bananas mashed into oatmeal with almond butter nearly every morning—it really sustained me,” says Nate Appleman, the culinary manager of Chipotle Mexican Grill. Here are six other ways you can enjoy the fruit SHRIMP BANANA CEVICHE Serves 2 Shrimp adds lean protein and more potassium. FOLD 8 medium cooked shrimp with ½ diced ripe avocado, 1 diced firm banana, and 2 Tbsp. chopped red onion, and dress with 1 Tbsp. each lime juice and other fresh citrus juice, 1 Tbsp. olive oil, and 1 Tbsp. chopped cilantro. For a…

MONTANE SPINE Designed for playing in the mountains, where getting wet can prove fatal, the Spine is built to hold up under extreme conditions. It uses a three-layer Gore-Tex Active Shell laminate and taped seams to block water. The new “Active” membrane is thinner than previous generations, so it allows more body heat to escape, and it’s quieter and more flexible. But it’s still durable enough to last many seasons or when worn under a hydration pack. We also like the tight-fitting hood that keeps water out of your eyes. $400, men’s shown 1 / GORE ONE LADY GTX SHAKEDRY RUN JACKET Gore-Tex has been the go-to choice for waterresistance, but has been criticized as stiff and not breathable. The company’s new “Shakedry” technology solves that for high-sweat activities. The…

CANYON BAKEHOUSE MOUNTAIN WHITE This gluten-free bread is made with wholegrain brown rice and sorghum flour. Perfect for postrun PB&J. CABOT SHARP CHEDDAR SLICES These slices, each with 15 percent of your daily calcium needs, are bold and creamy for your best grilled cheese. APPLEGATE ORGANIC ROASTED TURKEY BREAST Protein-packed, antibiotic-free slices help you recover. Or try sustainable Acme Smoked Sockeye Salmon. JUST MAYO SRIRACHA This egg-free mayo has the perfect amount of vinegary heat for a flavorful ham sandwich. It’s great in tuna salad, too. APPLEGATE NATURAL TURKEY BACON Top a toasted English muffin with two slices (1.5 gram of fat and zero synthetic nitrates, each) and a fried egg for a protein-packed meal. GREEN GIANTS Top leafy greens with lean protein and healthy fat for a perfect meal.…

HUNGRYROOT ALMOND CHICKPEA COOKIE DOUGH Almond butter, chickpeas, and sweet potatoes make for a nutrient-dense raw (or baked!) treat that tastes like real cookie dough. AMONG FRIENDS SUZIE Q’S OATMEAL CHOCOLATE CHIP COOKIE MIX This mix is made with oats, which means you get iron and fiber. We won’t tell if you have one (or more!) for breakfast. EATPOPS GLOW Chill out with noadded- sugar pops made of carrot, mango, and pineapple, for an immunefriendly dessert. TALENTI SICILIAN PISTACHIO GELATO Gelato is a gift from Italy. It uses more milk than cream, in contrast to ice cream, making it lower in fat (but not in flavor). JUSTIN’S DARK CHOCOLATE PEANUT BUTTER CUPS A filling of creamy peanut butter is surrounded by not-toosweet dark chocolate for your protein and antioxidant fix.…

SO WHAT DO YOU NEED to survive 1,000 miles in the Alaska tundra? Tim Hewitt, a 62-year-old lawyer from Greensburg, Pennsylvania, has a pretty good idea. Hewitt has completed the Iditarod Trail Invitational an unsurpassed nine times in the past 15 years, and he set the course record of 19 days, nine hours, 38 minutes in 2016. He’s entered this year’s event as a cyclist. Not surprisingly, the 40 pounds’ worth of stuff that has kept him alive is durable, warm—and very light. SLED (SEE PAGE 77) Hewitt’s handmade sled is 24 inches wide and 48 inches long, weighs 3.5 pounds, and is made of ultra-high-density polyethylene. (He named it “Cookie” after a husky in a children’s book.) He pulls it using a homemade hip-harness that’s connected to the sled…

“Your most important health care decision is what you choose to put on your fork.” WHEN I RUN, I have my most unbridled thoughts. It’s a brainstorming session, as well as a time to process any issues that may be presenting in my work as a food analyst and activist. I STARTED running in middle school. In high school track, my coach gave me the nickname “The Smiling Miler” because I was always smiling and just wanted to race. I ran the mile or two-mile. EVER SINCE, I’ve used running to process just about every major event in my life. I use it to process stress or joy! WHEN I WAS YOUNGER, I listened to Michael Jackson on runs. When Prince died, I downloaded a whole album of his. But…