Runner's World -julkaisun January - February 2016 -irtonumeron sisällysluettelo

BRING IT IN! Start off the New Year with a total-body challenge, no equipment necessary. On January 1, check out our 20-minute workout at runnersworld.com/20minutes. TRAINING VIDEO Planks and situps are great, but to really bolster your body, try the inner core moves on page 56. Follow along with a demo at runnersworld.com/innercore. I’M A RUNNER Watch a clip from Kevin Hart’s shoot (in which he talks smack about Will Ferrell) at runnersworld.com/imarunner.…

THE INBOX FOR KEEPS Thank you for focusing your november issue on the new york City Marathon. every night before the race, i would read it. it made race day even more amazing for my husband and me. i will keep that issue with my souvenirs from the race. Carri ables, via email LABORS OF LOVE “Work to live, live to run” (november) not only highlighted amazing “ordinary” athletes, but showed how individuals can pursue goals with tenacity [see “the latest,” opposite]. it was enlightening to read about a running community of people who are often treated as second-class citizens. the story humanized them. Jon Hardy, roCHester, new york SO SWEET Amen to “hey, sugar!” (Remy’s World, november). Balance is key. it’s not healthy to be an extremist about what…

Professional runners structure their entire days around their jobs—running. But pros aren’t the only ones pursuing the running-first lifestyle. The five runners below will never score a shoe sponsorship, but they’ve overhauled their careers to make more time for what makes them healthy and happy. —Claire Trageser Mike Daly 39, San Diego, CA THEN Business development manager for Aerotek, a staffing agency NOW Self-employed recruiter, cofounder of a lifestyle apparel brand for runners WHY SWITCH? When Daly was let go from Aerotek in 2009, he saw it as an opportunity. “I didn’t find my old work fulfilling,” he says. “I wanted to include my passion for running in my next career. I was also looking for more flexibility so I’d have more time for running.” He started his own recruiting…

Tired of traveling to a warmer climate to run a winter marathon, Minnesotans Dick Daymont and Dennis Easley decided to plot their own 26.2-miler in 2006—on a 282-meter indoor track. The Zoom! Yah! Yah! Indoor Marathon is about to celebrate its 11th running, making it the oldest indoor marathon in the country. To avoid traffic jams on the three-lane track at St. Olaf College, the field is limited to 44 runners (a drawing is held in September). Here’s what they can expect.…

KAREN VORNKAHL BEFORE 300 LB. (IN 2011) TODAY 150 LB. (BELOW IN LOUISIANA) It started with a 2011 Thanksgiving vow: no second helpings. While her husband and two adult children ran a 5K Turkey Trot, Karen Vornkahl made a deal with herself to use a little holiday restraint to kick-start a lifestyle overhaul. “I felt like I was missing out,” says Vornkahl, 58. “I thought, Maybe I can run that next year if I stick to a plan.” Vornkahl, who owns a court-reporting school in Baton Rouge, Louisiana, lost 10 pounds by New Year’s, at which point she decided to move a treadmill into the living room. There, she committed to walking every day. She also changed her diet to incorporate more fresh fruits, vegetables, and lean meats. Within seven…

GET FIT, EAT SMART, RUN STRONG When RW contributor Dimity McDowell, a mother of two, trained for the Nike Women’s Marathon a few years ago, she came up with this novel idea to get motivated: Stash away one dollar for every mile she ran. And this is the part we really like: After her race, she allowed herself to spend the savings on whatever she wanted for herself, not her kids (fancy jeans and a cute outfit from Anthropologie). “External rewards are wonderful incentives because they often transform into internal rewards,” says Harvard Medical School sports psychologist Jeffrey L. Brown, author of The Runner’s Brain. “The payoff includes increased confidence in reaching a goal.” Make 2016 your year to reinforce positive behaviors, starting with the healthy eating habits on page…

THE FAST LANE TRAINING ADVICE FOR PEAK PERFORMANCE It’s a good time to be a running geek. Just a few decades ago, digital watches still seemed like a pretty neat idea; now heart-rate monitors and GPS watches are standard, and new gadgets analyze your stride and cadence, compute your power output, or measure your lactate levels, all in real time midrun. But how do you pick out what’s useful without drowning in an ocean of data? Here are some guidelines to keep in mind. DON’T LIMIT YOURSELF Jerry Schumacher coaches top runners like 2015 world championships 10,000-meter bronze medalist Emily Infeld, Olympic marathoner Shalane Flanagan, and three-time U.S. cross-country champion Chris Derrick, and is backed by the full resources of his sponsor, Nike. But rather than relying on the latest…

What Is It? Training the mind to focus on the present. Often utilizing breathing exercises, awareness practices, contemplations, and visualization techniques, meditation allows the mind and body to more directly communicate for improved exercise performance and body awareness, which can reduce injury risk. John Campbell, Ph.D., assistant professor of religious studies at the University of Virginia and meditation expert, explains how meditation can help your running. Sessions can last 15 to 20 minutes, or as little as a minute. $$$ Retreat prices range from $100 to several thousand dollars. Online guides and books provide free and lower-cost alternatives. HOW IT STARTED Meditation is an ancient practice. But in 2012 Sakyong Mipham, a nine-time marathoner, popularized the meditation-and-running movement with his book Running with the Mind of Meditation. He found that…

Contrary to the outdated lockerroom myth, the reason you hit your limits is not simply that lactic acid is scorching your muscles. Instead, the sensations you feel while running each correspond to a different minicrisis in your body, and they combine to determine whether you can hold your pace. Last spring, scientists from around the world gathered in San Diego for a special conference to share the latest results in their search for the ultimate limits of endurance. They discussed hot new topics like metabolites and mental fatigue, as well as the familiar foes like heat and hydration. Here is what their findings reveal about what’s behind the pain of pushing for a PR. “I can’t catch my breath!” Cause Oxygen deficit Occ urrence Shortly after starting to run Antidote…

lost dutchman Marathon Legend has it that the Lost dutchman Mine is cursed: Many who sought it in the mid-1800s died or vanished. they thought they’d find gold inside what’s now known as superstition Mountain, near where these races (a marathon, half, and 10K) end. the 3,000-foot summit serves as a landmark for marathoners as they run by cacti and craggy peaks. A campfire at the predawn start (above) and medals depicting local scenery add to the race’s charm. February 14, Apache Junction, AZ lostdutchmanmarathon.org WURST AFTERPARTY The wurst run 5K/10K Race through a town founded by German settlers in the 1850s, then celebrate your finish like they would’ve: with brews, brats, and polka music. Both the 5K and 10K finish at Wurstfest, an event that draws 5,000 people each…

50 YEAR S OF RESOLUTIONS OBVIOUSLy, runners’ New Year’s resolutions have always focused on running—and for five decades, Runner’s World has been there to help. As far back as 1969, three years after the magazine (then called Distance Running News) was born, it featured advice for how to start the year off right. By January 2002, that advice had become our annual “New Year, New You!” section. In this year’s installment, we’re offering 50 ways to make 2016 your best running year ever (page 65). We’ll be celebrating our 50th anniversary in other ways in our pages this year, including a special issue in late fall. But let’s start here with some dubious, prescient, or otherwise memorable advice from Januaries past. —ALI NOLAN 1960s In January 1969, Ted Corbitt wrote…

I am 10 years old, a fifth-grader out on the asphalt during afternoon recess. Across the playground, a friend is starting up a game of kickball. I decide to join (I’m awesome at kickball), and this is how I get to the diamond: I run. I’m a kid, so my body still does what I tell it—I assume this is how it’ll be forever—and my gait is serene, my legs fleet and sure. This moment is so vivid in my mind that the balls of my feet sting with each remembered strike against the concrete. ¶ I suppose that memory remains so clear because it’s so clearly outdated. Now, at 33, my fleet and sure days are long behind me, and my feet (and joints, neck, and shoulders) sting for…

I run early, when it’s still dark. Last week I frightened a woman walking to the bus stop. Any suggestions on how not to terrify people when I approach? —Shlomo B., Bronx, NY Poor woman. She probably thought you were crazy. (And she was right: What rational person leaves a nice, warm bed to go running before the sun’s up?) I suggest doing two things. First, give innocent bystanders a wide berth. The closer you pass, the scarier it is. And second, announce your presence as early as possible. Cough loudly, scuff your feet on the ground, offer a friendly “Hello!” or “Good morning!” Make it known, from a comfortable distance, that you’re there and friendly. Even if you’re a little crazy. People compliment me for running half marathons and call…

Remy’s World Here’s something I learned recently: A mock marathon is remarkably similar to a real one, except for the part where you actually run a marathon. And it can last almost as long. ¶ The mock event in question was arranged for an upcoming episode of Portlandia, the satirical sketch comedy show shot in and around Portland, Oregon, and starring Fred Armisen and Carrie Brownstein. In this episode, characters played by Fred and Carrie decide to run a marathon with all the latest gear but little in the way of training. I snagged a spot in the shoot by meeting some very demanding criteria, e.g., (1) I live in Portland; (2) I have running clothes; and (3) I was able to enter my name in the online casting call.…

For anyone living above the equator, running presents challenges right now. When the sun rises after you wake up and sets before you eat dinner, it can be hard to resist the call of your bed or couch. In chillier areas, snow and ice can be mental and physical obstacles. When running outside is unsafe or uncomfortable, many of us hop on the treadmill, but experienced athletes don’t consider it the only indoor option, says exercise physiologist and sports dietitian Marni Sumbal. “Cross-training helps reduce risk of injury but also helps prevent burnout, promotes recovery, and helps you maintain your running fitness,” she says. What’s more, new research has found that certain types of cardio cross-training can make you a faster runner. Swap out some easy miles or simply add…

If you’re targeting a summer or fall race, you’re probably thinking you have plenty of time. Most half or full marathon plans run 12 to 16 weeks max. For a 5K, they’re as short as eight. But before you settle onto the sofa, consider this: If you’re eyeing a new distance, a time goal, or your first hilly or off-road race, it’s never too early to start building a base and injury-proofing your body. “The more you’ll have to step outside your comfort zone, the longer your window of preparation should be,” says exercise physiologist Adam St. Pierre, founder of Boulder, Colorado– based ASTP Coaching. “Think of it as training to train.” Here’s what to do before your plan officially starts, depending on your goals. GOING LONG? BUILD CONSISTENC Y…

Rich in protein, fiber, and healthy fats, almonds may help reduce your risk of death from heart disease, diabetes, and cancer. New York City chef Daniel Humm snacks on the nut throughout the day to stay energized while managing his restaurants Eleven Madison Park and The NoMad. “Almonds can be used in sweet and savory dishes very easily,” he says. The Swiss-born chef has a marathon PR of 2:51. For more, see elevenmadisonpark.com. Granola Bars ½ cup rolled oats 1 cup raw almonds ½ cup unsweetened flaked coconut ½ cup pumpkin seeds ¼ cup sesame seeds ½ cup mini chocolate chips ¼ cup ground flaxseed 2 Tbsp. chia seeds 2⁄3 cup almond butter ½ cup agave syrup Heat oven to 350°F. Spread oats, almonds, coconut, pumpkin seeds, and sesame seeds…

JAN January 1 Take a Rodale U Course Runner’s World’s parent company, Rodale, has partnered with an online learning platform to help you achieve your New Year’s resolutions with several 21-day challenges that begin today. Whether you’re looking to drop weight, learn to meditate, take up yoga, or cook more at home, you’ll find one to pique your interest at rodaleu.com/new yearnewyou. Help your friends who’ve resolved to run by recommending our challenge, “Become a Runner in 21 Days.” BRAVE THE COLD Whether “cold” for you is 40 degrees or –4, proper apparel makes it tolerable— even fun. Gear up like Duluth, Minnesota, trail runner Ben Cogger, who’s run in temps as low as –35°F. 40°F Shorts and a wool long-sleeve 30°F Add light gloves and a headband to cover…

THE DE MONS WERE CHASINGME. I could hear their screeching howls through the canopy of oak and red maple trees that enshroud Lower Road in Brewster, Massachusetts, on the Lower Cape. They were gaining, ready to pounce—I had to sprint to avoid capture at sundown. I felt them closing in as the spring afternoon gave way to dusk and a spectral fog crept over me, first in misty sprays that tingled, then in thick blankets that rose slowly from the base of my neck to my forehead, penetrating my mind and disorienting my senses. Alone, I was soon enveloped in fear and paranoia. At full gait, I flew past Brewster’s community gardens and its impenetrable stalks of corn, dashed by a forest of moss-covered locust trees bent in grim serpentine…

MAY 21, 2016-Armed Forces Day Festival/Liberty Lightning 9K Liberty State Park, Jersey City, NJ Contact: AFDF Planning Coordinator, 549A Pompton Ave., Suite 195, Cedar Grove, NJ 07009. (862) 217-4226 LL9K@libertyrun.org www.libertyrun.org The most scenic skyline in the world and the fastest 9K on the Planet. MAY 29, 2016-People’s United Bank Vermont City Marathon & Relay Burlington, VT Contact: Jess Cover, One Main St., Suite 305, Burlington, VT 05401. (802) 863-8412 info@runvermont.org www.runvcm.org Flat and fun course on the shores of Lake Champlain. JUN 26, 2016-Bay of Fundy International Marathon, Half Marathon & 10K Lubec, ME & Campobello Island, NB Contact: Barbara Frazier, P.O. Box 101, Lubec, ME 04652. PO Box 801, Welshpool, NB E5E 1Y3. (207) 619-1887 info@bayoffundymarathon.com www.bayoffundymarathon.com USA To Canada And Back JUL 23-24, 2016-PA Grand Canyon Marathon…

SO, WHAT are you up to? In 2016, I mean. At Runner’s World, we’re celebrating our 50th anniversary. Starting in this issue, we’ll add a new page to the Warmup section every month that looks back—with pride but also a sense of humor—at corresponding issues from the past five decades, highlighting things that were especially prescient or way off-base or just worth seeing again (page 16). Online, we’ll assemble a wide range of “50 Best” lists, including a lineup of the greatest running stories ever told, pulled from our archives and presented in an immersive, readerfriendly layout at runners world.com/selects. We’ll post a new story every week, starting in January with “Following Terry Fox,” John Brant’s remarkable account of retracing the pioneering amputee’s attempt to run across Canada in 1980.…

True Star Wars fanatics don’t need an excuse to dress up. But these Runner’s World staffers were, um, inspired by the December 18 release of The Force Awakens, the two upcoming Disney Star Wars Half Marathon weekends, and all the runnerfriendly movie-themed apparel now available. Their true-to-character ensembles (detailed on the next page) work for theatrical and athletic performance. —ALI NOLAN ARE YOU A GADGET JUNKIE? Fire your booster rockets as R2-D2. 1 / The Akiseo Shop’s R2-D2 Star Wars Hat etsy.com, $25 2 / The Handpicked Handmade Shop’s DriFit R2-D2 Tank etsy.com, $15 3 / Sparkle Athletic White Sparkle Running Skirt sparkleathletic.com, $35 4 / UA HeatGear Compression Mid Shorts underarmour.com, $30 5 / 2Xu Compression Calf Sleeves 2xu.com, $26 6 / Adidas Ultra Boost in Silver Metallic adidas.com,…

I drop $75 on the registration fee, undergo a humbling gait test and a wallet-ectomy of $150 at a running shoe store (I no longer recall if I am a pronator or, uh, whatever the other thing is), and craft a modest training plan. For the first two weeks it involves as much walking as running—a mildly embarrassing prospect, given that I’ll be executing it in a New York City park where people run like athletes rather than runwalk like indecisive fugitives. But I have to start somewhere, and this is as entry-level as it gets. This is training-wheels stuff. The absolutest of absolute beginners could do this. I can’t do this. Minute one, which is the merciful walk minute, I ace. Sure, fine. Then comes minute two— the supposedly…

Nick Guerrero Run-over policeman completes 26.2 Detective Guerrero, of Suffolk County, New York, was planning to run the 2014 Chicago Marathon. But a few weeks before race day, he was run over by a fleeing assailant. Guerrero suffered serious head injuries and spent a week in a coma. Three months later, the 37-yearold was released from the hospital with a large composite plate in his skull. On September 13, 2015, 51 weeks after being hurt, Guerrero completed the Suffolk County Marathon in 5:22. “It was my worst marathon time, but I didn’t care,” says Guerrero, who has a marathon PR of 4:13. “I was able to complete the most meaningful race of my life.” —Josephine Parr Aprylle Gilbert Ran 3,900 miles cross country “I feel like running across the U.S.…

Finishers of the Rehoboth Beach Seashore Marathon in December don’t have to shuffle far to get a celebratory drink. A few feet away is Dogfish Head Brewery, which is known as the runners’ pub, thanks to its location across from the Rehoboth Beach Running Company. And then there’s Mark Carter. Besides being an ultramarathoner, Carter, 41, heads up the Delaware brewery’s philanthropic branch and organizes its main event, the Dogfish Dash, an 8K in September that has raised more than $350,000 for the local Nature Conservancy branch. Here, Carter, who has a 50K on tap in February, details the perks of his dream job. IN GOODCOMPA NY “Mariah Calagione, who cofounded Dogfish with her husband, Sam, is a runner. The craft beer world tends to attract active folks, and we…

THE STARTING LINE TIPS FOR GINNERS FROM AN EASYGOING COACH The benefits of running seem obvious to those of us fortunate enough to have a routine: When we lace up regularly, we feel healthier, our mood improves, and we come to appreciate the privilege of motion. But the difficulty of just starting out can scare off newbies before they can enjoy these perks. Luckily, you can help, even if you are a newcomer to running yourself. By keeping a new runner company with empathy, encouragement, and a few tips, you’ll boost their chances of sticking with it—and enrich your relationship in the process. Here’s how to help the people in your life. YOUR FRIEND Accompany her on at least two of her first five runs, for moral support and to…

Can I drink less on cold long runs? Probably. You should sweat less in cool weather, but you may sweat more if you overdress. Drink to satisfy thirst, use urine color (pale yellow is best) to indicate adequate hydration, and wear layers you can remove as you warm up. —Tara Martine, M.S., R.D., L.D.N., is a dietitian at Florida’s Tyndall AFB and a 2:59 marathoner. What’s a good, short, upper-body workout? Choose two light dumbbells (six to 10 pounds each). Begin with an overhead press, lower your arms and do a reverse fly, then drop (still gripping the weights) and do a pushup. Repeat this sequence four to six times, two or three times a week, and gradually increase to 15 to 20 reps as your strength improves. Emphasize proper…

CELEBRATE Head to Colonial Williamsburg’s main drag and pull up a bar stool at the popular DoG Street Pub for a locally brewed George Washington Porter. dogstreetpub.com As runners await the start of the Colonial Half Marathon inside the heated sports arena of William and Mary College, a trio of musicians clad in 18th-century garb appears as if out of a time machine. Playing a medley of period tunes, the fifer and two drummers lead the 700 half marathoners to the starting line. With a 1 p.m. start, a peaceful course along country roads, and a rousing finish inside the arena, the event is the perfect venue for spectators. Postrace, the whole family can go back in time as Colonial Williamsburg is within walking distance of the finish line. On…

Inset: Hart runs with fans during a #RunWithHart 5K in Portland, OR. I started running in the past couple of years because I put a high demand on my body [doing stand-up]. I knew running was a great way to take care of myself. Now when I land in a new city every morning, I literally hit the ground running. Last summer, I decided to see how many people I could get to join me for an impromptu 5K run through social media. It started out with just 200 runners, but now it’s consistently 3,000 people. I call these 5Ks races, but I don’t want them to be misconstrued as real. It’s not about who finishes first or last. It’s about running together. I Don’t Think people expected me to…