Indice dei contenuti per June 2013 in Runner's World

LOCATION Portland, Oregon RUNNERS Rachel Dulcich and Alisa Moore THE EXPERIENCE The Vera Katz Eastbank Esplanade—a 1.5-mile section of a larger network of trails and bridges that connect both sides of the bustling city—skirts the waters of the Willamette River. “It’s a calming place to experience Portland’s beauty,” says Dulcich. “I can run away my worries.” FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

“WHAT TO WEAR” TOOL Always under-or overdressed for your runs? Eliminate the guesswork by using our newly revamped “What to Wear” feature. Just plug in the weather conditions, the time of day you’ll be training, and the intensity of your workout, and the tool will come up with the perfect outfit. Check it out at whattoweartool.com. RUN THE NUMBERS If you’re into geeky data, you’ll enjoy this new column where we look at running stats, complete with infographics and other fun visuals. Find it at runnersworld.com/run-the-numbers. ONLINE POLL What is your favorite kind of workout?…

Sarah Baxter, 17, Simi Valley, California The high school standout has won back-to-back national cross-country championships 1] Surprise! “Allyson Felix walked into my history class and presented me with Gatorade’s National Girls’ Cross-Country Runner of the Year award.” 2] Hefty Prize “The trophy is probably heavier than 10 pounds. My arms got tired holding it.” 3] Baxter Boogie “Before I race, I do this little shakeout dance. I just flail my arms and legs around and hope I don’t hit anybody.” 4] Groovin’ Tune “‘YOLO,’ by The Lonely Island.” 5] Idol “Shalane Flanagan. She’s an amazing athlete; she’s so fast.” 6] On My Bookshelf “The Hunger Games.” 7] Hungry For “After a workout, I crave chocolate milk and Lay’s Kettle Cooked Chips—sea salt and vinegar.” 8] Hot Wheels “I just…

3 WAYS TO BE STREET-SAVVY 1. Stay in Sight The general rule is to run against traffic. But hills and curvy stretches are special cases. To avoid getting caught in a driver’s blind spot, switch sides of the road—after looking for traffic—100 meters before clearing a climb or turn. Once you’ve regained visibility, return to the left side of the road. 2. Pack Rules When running in a group, keep to the shoulder of the road, with no more than two abreast, and move as a unit. Use lingo like “Car up!” to warn your buds of oncoming traffic. 3. Listen Up So you’re not deaf to danger, it’s best to leave the headphones at home. If you must listen to tunes, try openair (or supra-aural) earbuds and keep the…

Advice from the World’s best runners RYAN VAIL, 27, of Portland, Oregon, placed eighth with a personal best at the 2012 Fukuoka Marathon (2:11:45). 1. Speed Up “In the last quarter of long runs, I do a surge of three to four miles at target race pace. That teaches my body and mind to deal with stress when I’m exhausted.” 2. Head Out “I seek out new places to run to keep things fresh. It keeps me from going crazy, especially during a long marathon buildup.” 3. Check In “I set a time goal on most of my easy runs so that I don’t stress over hitting a mileage number or a precise pace. This removes the temptation to run too hard, which limits your ability to recover.”—BOB COOPER…

Q How much longer must I ride a bike to get the same benefits as I would if I ran? A About twice the amount of time you would have spent running—or three times the mileage, depending on whether you track your runs by minutes or miles. Because cycling is low-impact, it takes longer than running does to fatigue your muscles and joints, and it’s that fatigue that helps build and strengthen your legs. If you plan to do intervals in a hard gear or hit the hills, however, you can ride for about the same length of time as you’d spend pounding the pavement. Limit these substitutions to once a week because cycling targets and stresses muscles in different ways than running does. —JOE LEAGUE, an Olympic Trials marathoner,…

WHAT’S THE BEST WAY TO BREAK THROUGH A WEIGHT-LOSS PLATEAU? • Since you’re not burning more calories than you consume—hence no weight loss—tweak your routine. Up the protein at each meal (especially breakfast) to 25 grams—this curbs appetite and may boost calorie burning. Eat fiber-rich foods (beans, whole grains) to stop a few calories from being absorbed. To burn more calories, add an interval workout or make one run longer and take a new route. WHICH IS BETTER: LONG, SLOW RUNS OR SHORT, FAST RUNS? • Both can help you lose weight, if you keep your calorie intake in check. Long, slow runs may be more manageable for most runners, leading to fewer injuries than speedier runs. You burn about 90 to 110 calories per mile on long runs. Short,…

Okra In season June to August Good for You This healthy, Southern vegetable often gets a bad rap because of the gel-like substance (similar to aloe) it releases when cooked. But a half-cup of sliced okra contains more than 20 vitamins and minerals (including vitamin C, bone-boosting vitamin K, and manganese, which converts carbs to energy) for just 20 calories. Get the Best Small okra are more tender and less stringy than larger pods. Choose ones that are brightly colored, firm, and free of bruises. The most widely available okra is thin, green, ridged, and slightly fuzzy, but other varieties have pods that are fat, smooth, red, or even dark purple. Store for several days unwashed in a paper bag in the refrigerator. Kitchen Simple Okra is key in Southern…

THE PREDOMINANT FEATURE of a self-appointed genius is ignorance. Before you begin something, you know everything about it. Once you start, you realize you know nothing. Back when I knew everything about running—back before I’d ever actually tried it—I drove past a runner one day and pointed him out to my wife. He was hunched over, tilted a little sideways, jabbing his fists low from his hips, and twisting his face rhythmically to his shoulder. I thought he looked terrible. Pick up the stride, Dude, I thought. Bring your head up, close your mouth, and brighten your eyes, for crying out loud. You wouldn’t expect anyone seated at a restaurant to let their face go slack and their eyes go loopy unless there was something wrong. Why should it be…

For newcomers, few things are as rewarding as finishing their first race. And the 5-K is the perfect distance—3.1 miles is challenging but doable. “It allows you to create a manageable, realistic goal for yourself, which improves your chances of completing the race,” says Dan Flynn, a coach with the Boston Running Center. “And the sense of accomplishment gives you confidence for the bigger things moving forward.” RACE-READY CHECKLIST Have a stress-free experience from start to finish --> Check the race Web site for details about parking, the route, packet pickup, and water stops. --> Before race day, run (or drive) the course to scope out the terrain and plan family/friend vantage points (good viewing spots may be indicated on the course map). --> Coordinate with family and friends so…

It’s easy to come up with excuses not to run—you’re too tired, you don’t have time, work is crazy, your kids are crazy. “Every runner has gotten ready to put her shoes on and said, ‘I’m just not into this today,’” says Janet Hamilton, an exercise physiologist and coach with Running Strong in Atlanta. “But signing up for a 5-K and giving yourself mini goals to accomplish every day will increase your chances of lacing up anyway.” TECH SUPPORT Runner-friendly apps deliver a virtual push RunKeeper Charts pace, distance, and time, and tracks weight-loss goals. Share all of it on Facebook, Twitter, or Runkeeper.com. (Free, runkeeper.com) McRun, developed by elite coach Greg McMillan, converts race paces into optimal training speeds. ($3, itunes.com) Map My Run+ Provides recommendations on routes, an…

Understanding how your partner thinks helps you adjust your expectations, says John Gray, author of Men Are from Mars, Women Are from Venus SHE SAYS: “Are you okay?” SHE MEANS: “I love you. I want you to know that you’re not alone and that I care.” HE HEARS: “It’s obvious you’re struggling. You’re a weakling.” SOLUTION: Don’t ask! Before you head out, say something like, “I’m going to let you tell me if something is wrong.” HE SAYS: Nothing. HE MEANS: Nothing. He’s focused on his running or thinking about last night’s game. SHE HEARS: Awkward silence that begs the question, Why is he so mad? When I run with friends, we talk the entire time. SOLUTION: If you know your partner isn’t a talker, don’t push him or her…

Asics Gel-Nimbus 15 $145 THE NIMBUS PUTS a lot of foam and Gel between you and the road. In fact, the forefoot of this shoe is more than an inch thick—that’s more than the heel height of five shoes in this guide. Of course, all that foam, Gel, and rubber underfoot comes at a cost: weight and flexibility. Our wear-testers acknowledged this. In rating the shoe, their scores said, Yeah, it is heavy and stiff, but we love it anyway. Lab tests confirm the shoe gained .8 ounces since we saw it a year ago. At that time, we lauded the Nimbus 14 for losing .7 ounces. Some of that gain may come from extra Gel; Asics has put more than ever in the forefoot of this shoe—you can see…

IN 20-PLUS YEARS of racing, I’ve had one constant companion: nerves. At the start of the Whistler Half-Marathon, though, no butterflies lurked. No doubt the sharp mountain air and snow-capped peaks surrounding Whistler—a ski haven 75 miles north of Vancouver in Canada’s coastal range—had something to do with it. But I suspected the sense of freedom was largely because no one would be waiting for me at the finish line. A decade ago, I’d promised myself an annual solo birthday trip. Time and money conspired against me, and I went only once. But advancing age brought renewed commitment, and my destination was clear: a race, alone. As much as I love my family hooting on the sidelines, I worry whether they’re cold or bored, or if we’ll miss each other…

SIPPING WINE IS ENCOURAGED in this race, which starts and ends at the Doukenie Winery, about an hour outside Washington, D.C. The field of 3,000 runners follows paved rural roads through Loudoun Valley, past Civil War–era estates and some of Virginia’s most popular vineyards. At mile six, the course diverges off the main road and into Hiddencroft Vineyards. There, entrants can sample a white Traminette that is fruity with a tingly aftertaste (which might help numb the final miles). The top three runners in each age division receive a gift certificate for a bottle of wine from a local vineyard. And all finishers can partake in the Wine and Music Festival hosted at the finish. Performers play live music, which ranges from bluegrass to reggae, while more than a dozen…

What Is a Race? IN FEBRUARY I attended the Running USA Conference, in Savannah, Georgia. There were about 500 attendees, many of them race directors—traditional race directors, the kind who put on events where you wear a bib, follow a course on paved roads, grab water at regular aid stations, and eventually dash across a finish line below a clock that tells you how fast you ran. More people than ever are running these races, especially 5-Ks (5.3 million finishers in 2011, more than any other distance) and half marathons (1.85 million last year, nearly four times as many as in 2000). But the topic that got the most buzz—and produced the most hand-wringing—were the races with words like mud and adventure and warrior in their names. Races run in…

Triple Threat CHRISTY CAZZOLA is the last one running. Frigid temperatures forced the University of Wisconsin–Oshkosh women’s track team inside, and coach Drew Ludtke decided to combine the morning and afternoon practices into a three-hour session of core work, strength training, and treadmill running. Cazzola, a 27-year-old senior (yes, you read that right), cranks out seven-minute miles as her younger teammates drop out one by one. “Should I go for 40 or 45?” she asks. “It’s up to you,” says Ludtke. And so Cazzola runs for 45 minutes. Three-hour workouts are nothing new for Cazzola. Unlike her teammates, who have the flexibility to do two practices a day, Cazzola’s schedule sometimes requires her to get in all of her training in one shot (from 5:30 to 8:30 a.m.). Once her…

MOST RUNNERS finish a race, congratulate themselves, and start celebrating. But some energetic folks looking for an extra challenge (and hardware) sign up for events that offer the opportunity to cross two—or more—finish lines in a given day or weekend. Going the extra distance is almost always optional at most of these events. But not at The Double Road Race, a new series where participants are required to run a 10-K and then a 5-K separated by a 105-minute halftime. During the downtime, runners have access to a recovery zone with a nutrition station, exercise bikes, foam rollers, stretching mats, and massage therapists. “There’s going to be endless types of strategy in running the race and in recovery,” says Bob Anderson, the creator of the race, which launched in December…

MOST RUNNERS log their miles on neighborhood streets. But roads shouldn’t be your only training ground. “Running on different surfaces changes up the scenery, workout, and effort, giving road runners an often-needed break,” says Jennifer Novak, a running and multisport coach at Kona Fitness in New Orleans. A change of venue can also keep you healthier and boost your fitness. Running once or twice a week on grass, sand, or trails, or even in the pool, reduces pounding on your legs, which minimizes injury risk. And pushing off on softer surfaces engages and strengthens more muscles, which can translate into faster times on the road, says Novak. Here’s how to adapt your workout to whatever lies beneath. GRASS Compared with asphalt or concrete, running on grass produces up to 17…

Calm Down! Sensible ways to quiet common anxieties AT SOME POINT, every runner doubts his or her ability. Such fears can get in the way of progress—for example, if you get too worked up about your ability to complete a workout or stick with friends on a run, the negative thoughts and associated stress can sap your energy and motivation. On the other hand, you can make anxiety work for you if you recognize it as an opportunity to develop positive coping strategies. Here’s how to conquer what’s in your head and get on with your run. “I CAN BARELY RUN A MINUTE WITHOUT WALKING.” • Focus on how long you can run. Walk breaks erase fatigue, allowing you to cover more distance. If you’d like to eventually run 60…

Killer K’s WHY Ingrain race pace WHO RECOMMENDS IT Nuta Olaru, 42, of Longmont, Colorado, won the USA masters title at the 2012 Twin Cities Marathon (2:36:57), and the 2012 Big Sur Marathon. Do 1-K (2.5-lap) repeats at near race pace with a 45-second jog. Olaru does 15 repeats as part of half-marathon training, and 20 during 26.2 training. Run between 10 seconds slower and 10 seconds faster than goal pace. “It’s an efficient workout that improves your aerobic capability,” says Olaru.…

Belly fat plagues both women and men, and according to scientists studying evolutionary physiology, it helped us survive famines. Today, extra belly fat is linked to heart disease, cancer, diabetes, and other ills. Given that you are already shaving calories and running, the best way to shed abdominal fat is to eat foods that have been proven to trim waistlines while avoiding those that tend to add padding. DRINK Nonfat dairy Consuming dairy leads to trimmer waists. Scientists think calcium may hamper fat storage. AVOID Sugary treats Fructose in table sugar and in high-fructose corn syrup can lead to fat around your middle. EAT Protein It may keep abdominal fat cells from bloating and your liver from accumulating fat. AVOID Alcohol Extra liquid calories, whether from wine, beer, or spirits,…

STUCK IN A RUT, caught in a slump, stalled out—whatever you want to call it, every runner eventually reaches a period in their training where their progress levels off. “There’s no way around it, plateaus are inevitable and part of the training process,” says Jeffrey L. Brown, assistant clinical professor in the department of psychiatry at Harvard Medical School and coauthor of The Winner’s Brain. That’s because it’s impossible for an athletic ca-reer to climb only in a straight trajectory. Over the course of a running life, there are natural peaks and valleys—and flat lines in between. Plateaus get a bad rap, but they aren’t always detrimental. When you’re facing a demanding period at work or experiencing a major life change like moving or expanding your family, why not happily…

WHEN I MISSED qualifying for my fourth straight Olympics last summer at the age of 30, after the fans had flown home and the bright lights over historic Hayward Field were finally extinguished, I sat on the stoop of my house in Track Town USA with a busted IT band, a bruised heart, and a decision to make. Do I want to keep doing this? Is now the time to have a kid? I’ve always wanted to have a family, and I’m among the last of my friends to get started. The career of a professional runner has a dazzling momentum that makes it easy to forget time. Occasionally one needs to be reminded (in my case by my massage therapist) that her ovaries aren’t following the same improvement curve…

YOU WANT TO… Newbies, serial racers, and marathoners can all run a 5-K to sharpen speed. If you’ve done a race or two, use it as a benchmark to gauge progress. If you have personal record plans, schedule several 5-Ks and train to run each one faster. And if you run half or full marathons, training for 3.1 miles by running quality workouts will inject speed into your legs. POWER UP “Plyometrics increase power and teach muscles to coordinate better with each other, leading to better efficiency,” says Mike Young, Ph.D., director of sports performance at the Athletic Lab in Cary, North Carolina. Once or twice a week do two sets of the following moves. SPLIT JUMP Start in the lunge position, left leg forward. Jump straight up, switch feet…

Quirky themed races like The Color Run, Foam Fest, and Run for Your Lives zombie 5-K have capitalized on the idea that getting from point A to point B can be accessible—and fun—for all, including nonrunners. Many of the events are not timed and emphasize that you do not have to be a “serious” runner to participate. “The 5-K is a totally manageable distance for almost anyone to walk or run,” says coach Caitlin Drap, manager of group fitness at Chelsea Piers in Stamford, Connecticut. “My 5-year-old daughter has already done three!” SERIOUS FUN The following 5-K race series have spread across the country promoting good times—and not of the minute/second variety Color Me Rad It’s a paint fight where a 5-K breaks out in this alternative to The Color…

The keys to healthy running relationships KEEP IT HONEST Pace too fast, too slow? Say so! “If you’re both running uncomfortably, it’s not good for either person,” says Barbara Walker, a Cincinnati-based sports psychologist. SPEAK FROM YOUR HEART Instead of saying, “You’re going too fast!” say, “I need to slow down.” That way, “You’re saying what you’re experiencing and taking care of your own feelings,” Walker says. NO COACHING Unsolicited advice is almost always a mistake. “The less proficient person knows you are more experienced and probably feels self-conscious,” says UNC professor Dennis Orthner. Keep quiet, unless asked. CHECK YOUR BAGGAGE “While your breathing is labored, your heart rate is up, and the adrenaline is flowing, it’s probably not the right time to have an emotional conversation,” says high-performance psychologist…

LOOKING FOR MORE? In addition to the 15 shoes in this guide, our online database gives you access to hundreds of shoes. Go to runnersworld.com/shoefinder to discover more shoes that fit your personal running profile. VIDEO SPOTLIGHT RW gear editor Jeff Dengate gives you the lowdown on each shoe in this guide. For more, head to runnersworld.com/summer2013. FIT TO BE TIED A properly tied reef knot won’t come undone. So ditch the tangled mess of double-knots. Our gear guy shows you the right way to tie your shoes at runnersworld.com/shoelaces.…

Minneapolis resident MICHELLE FREY, 31, took third in last year’s USA Half-Marathon Championships in Duluth, Minnesota, with a PR of 1:11:45. She’s hoping to drop her time further on June 22 when she returns to the same race on the same course. Q What is your goal this year? A I would love to PR and just crush it. Having a goal to podium is always hard because you never know who’s going to be there, but I would love to win it or be in the top three. Q What will be your race strategy? A I will focus on my goal pace and totally disregard the rest of the field early on. People go out crazy-fast; I never run well trying to race that early. Q What’s good…

JUNE 8 Dog Day 5-K Waconia, Minnesota 350 RUNNERS WHY RUN IT? To paw the line From the water bowls at the aid station to dog treats at the postrace party, this race (above) caters to canine competitors. The fastest person-pooch pairs receive engraved dog bowls, and all furry friends get doggie tags. dogday5k.com 16 Estes Park Marathon, Relay, Half, 10-K, 5-K Estes Park, Colorado 1,000 RUNNERS WHY RUN IT? For a Rocky Mountain high The paved course (above) undulates through hills in Estes Park, which sits at an elevation of 7,600 feet and boasts views of the Continental Divide and the tallest peak in Rocky Mountain National Park. Runners can say hello to Johnny as they pass the Stanley Hotel, which inspired Stephen King’s The Shining. epmarathon.org 22 Billy…

BREATH OF FRESH AIR I turn 60 next year, and I have been running for more than 45 years. It has been a challenge to stay injury-free. A week ago, I read Budd Coates’s article “Running on Air” (April), and I started practicing the cadence breathing techniques on my next run. Immediately I experienced improved tempo during my runs and less soreness afterward. After a week with the breathing technique, I can honestly say it has the potential to revolutionize my running. To quote a Paul McCartney line, “Baby, I’m amazed.” —CRAIG GUERNSEY, Tucson I really enjoyed “Running on Air.” Being a back-of-the-pack half-marathoner, I run more like John Bingham than Budd Coates, so the 4:3 ratio was perfect for my easy runs. It’s a very centering technique, and I…

He’s been around the block a few times--and he’s got answers DEAR MILES, I love running and playing basketball. How do I incorporate hoops—three days a week, for an hour—into my marathon training? —CHARLEY T., Chico, California The last time I played basketball was…never. But I know it’s intense and involves abrupt, lateral movement (and comically baggy shorts!) in a way that running does not. Can you play basketball three times a week and also run? Sure. Can you play basketball three times a week and also train for a marathon? Sure—if the marathon doesn’t matter much to you. Because your race will almost certainly suffer if you go that route. Sacrifice, Charley—it’s just one of the demands of the marathon. DEAR MILES, On a recent group run, my friends…

Run After Brain Damage ERIN SPAULDING struggled to walk after a 300-pound office cabinet fell on her head in 2010. She spent the next two and a half years relearning to walk—and then run. In January, the 41-year-old mother of three from Branford, Connecticut, finished the Walt Disney World Half-Marathon in 2:43.—GAIL KISLEVITZ “Disney starts before sunrise. I still struggle with balance, so running in the dark, even with flashlights, was hard. I almost fell several times.” Become an Unlikely MVP In 2010, TAYLOR CHAPMAN, then 19, was diagnosed with avascular necrosis, a bone disease that caused his right hip to crumble. Three months after a total hip replacement, he resumed running at Iowa’s Morningside College, and later broke the school’s indoor mile record with a 4:14.—G.K. “I have a…

Soft surfaces demand balance, strength, and stability in your core and lower body, says Tom Holland, exercise physiologist and author of The Marathon Method. Do the following moves two to three times a week. View them at runnersworld.com/getstrong. One-legged touch Stand on left leg. Bend, lift right leg into the air, touch ground. Do two to three sets of 10 to 15 reps per leg. Walking lunge Maintain an upright torso while lunging with one leg, then the other, progressing down the hall. Do eight to 12 reps. One-legged jump Hop up onto a curb or step, or even just up into the air. Do two to three sets of 10 to 15 reps per leg. Plank Hold for 30 seconds; progress to raising one leg or arm (or opposite…

Run a.m. tempos and p.m. intervals to nail race pace I THOUGHT RUNNING twice a day was hard enough—until I started training with coach Matt Centrowitz Sr. back in 2002. Every Thursday, his group ran a tempo in the a.m. and a track or hill workout in the p.m. “Super doubles” helped us practice running fast on tired legs. The demands are severe, but if you can nail this session, you’ll have the confidence of knowing that when the going gets tough, you can stay on pace. BUILD YOUR BASE • Centro started me off with easy 20-minute morning runs two or three times a week on quality days that gradually built to 40 minutes. After six months, I got the green light for the tempo run. Plan to log…

RUNNERS NEED MORE PROTEIN than couch potatoes (obviously) and more even than other athletes (surprisingly). “Protein is broken down into fuel during long runs and used to repair muscle damage after a workout,” says Janet Bond Brill, Ph.D., R.D. But hang on before you grill that steak. Studies show the unhealthy saturated fat and cholesterol found in diets heavy in red and processed meats are associated with heart disease and cancer. On the other hand, plant-based diets can reduce your risk of high blood pressure and diabetes and keep weight in check. That’s why runners—even carnivores—should consider eating more vegetarian sources of protein, like soy, legumes, and nondairy milk. It’s a good way to meet your protein needs and sneak in additional carbs, fiber, vitamins, minerals, and antioxidants. These six…

Quinoa-Kale Salad with Fresh Apricots Apricots are one of the first stone fruits to ripen in the summer, and they add a burst of juicy sweetness (along with fiber and vitamins A and C) to this hearty green salad. Quinoa and beans provide a hit of energizing carbs and recovery-friendly protein. 1 cup quinoa 2 cups water 2 cloves garlic, minced 1 teaspoon ground cumin 1½ tablespoons course-grain Dijon mustard 1/3 cup plain low-fat kefir 1/8 teaspoon ground black pepper Pinch salt 3 tablespoons olive oil 4 cups finely chopped, washed kale 1 can (15 to 16 ounces) kidney beans, rinsed and drained 1½ cups pitted and diced fresh apricots (about 4 medium) or 1 cup dried apricots, diced ¼ red onion, coarsely chopped ¼ cup fresh cilantro CALORIES PER…

AFTER AN EXHAUSTING run or race, you might be tempted to sit or lie down. But getting off your feet too soon could cause muscles and tendons to tighten up, says Chris Ramsey, D.P.T., O.C.S., a physical therapist and triathlete from Portland, Oregon. A better recovery plan is to immediately hydrate and then do these stretches to increase elasticity and reduce stiffness. Ramsey recommends doing them in a dynamic manner: Hold each one for a second or two (to the point of slight tension); release momentarily; then stretch again. Do a total of 20 reps. —Nicole Falcone Watch a video of this routine at runners world.com/standingstretches. HAMSTRING STRETCH • Extend your right leg so your right heel is on the ground in front of you. Bend your left knee and…

WHY IS THE 5-K SO POPULAR? Easy. Because with a minimum of training, just about anybody can do one. And lots do: The largest 5-K—The Susan G. Komen Global Race for the Cure, held in Washington, D.C., in May—attracts nearly 25,000 runners. In the summer months alone, there are 3,000 5-Ks held nationwide. With the emergence of popular “fun” runs like The Color Run, Foam Fest, and zombie runs, there are even more to choose from. Whatever your reason for targeting 3.1 miles—to finish fast, finish your first, or simply have a blast—this guide will help you get fit, strong, and ready for a good time.…

YOU WANT TO… Running can torch a ton of calories—600 to 900 per hour, on average.* But it’s still tough for some runners to lose weight. Why? They don’t run long enough or hard enough to end up with a calorie deficit at the end of the day. Enter interval training. Alternating periods of fast and slow running is less efficient than running steady, meaning your body needs more energy to make it happen, says Jonathan Cane, president of City Coach, a coaching service in New York City. Plus, a recent study found that runners who did treadmill intervals burned more calories throughout the day and lost more body fat than those who performed a steady-pace run. *Based on a 140-pound person, running seven-to 10-minute miles. LEAN MOVES The greater…

You and your partner both love running and being together. So why doesn’t it go so well when you actually run together? Photographs by Tina Tyrell I said, grinding my teeth, and gasping. Less than 24 hours after Peter had kneeled down and asked me to marry him, vowing to stick by me for better, for worse (and, I assumed, for faster or slower), he was darting ahead, bounding over roots and rocks, not even looking over his shoulder to make sure I was okay. “But we’re running,” he said, his eyes bulged in confusion. “I want to push it as much as possible.” I craved quality together time; he wanted a workout. It was one in a series of missed signals that got triggered every time we tried to…

You know what people think. They see jeans too short and winter coat too shiny, too grimy, and think, homeless. They watch a credit card emerge from those jeans and think, grifter. They behold a frozen grin, hear a string of strangled, tortured pauses, and think, slow. Stupid. You learned too young about cruelty and pity. You learned too young that explaining yourself didn’t help, that it made things worse. People laughed. Made remarks. Backed away. So you stopped explaining. You got a job, got a cat, got an apartment, and people can think what they want to think. You built a life without explanation and it was enough. What people see now, this moment, is a solitary man leaning into the wind, trudging down snow-dusted streets toward a faint,…

IF YOU THINK SUNGLASSES are just for the brightest and hottest days of the year, think again. “Ultraviolet light is always there, even on an overcast day,” says Dr. Kenneth Rosen, an optometrist in Fair Lawn, New Jersey, who has run every New York City Marathon since 1979. But where to start? The options are many—and they can be expensive. To help you find a comfortable pair that is sure to suit your style this summer, we put two dozen of the newest models to the test. Here are our top 10, listed in rough order of our testers’ preference. 1 Smith PivLock V2 $159, smithoptics.com Providing almost total coverage of your field of vision, the rimless PivLock V2 features three massive shields—a gray lens with a mirrored finish for…

LAKE PLACID MARATHON AND HALF-MARATHON June 9 Lake Placid, New York Entrants pick up their bibs in the same building where the “Miracle on Ice” hockey game took place. Runners finish on the 400-meter outdoor Olympic Speed Skating Oval. lakeplacidmarathon.com OASIS ROCK ’N’ ROLL MONTREAL MARATHON AND HALF-MARATHON September 22 Montreal The race (right) passes the Olympic Stadium, built as the main venue for the 1976 Summer Olympics. It, like other Rock ’n’ Roll races, features live bands along the course. ca.competitor.com/en/montreal ATLANTA MARATHON October 27 Atlanta The course takes runners past Centennial Olympic Park, home of the 1996 Summer Games. The 21-acre space, with its Olympic rings fountain, was built for the Games’ 100th anniversary. atlantamarathon.org…

Jessica Clark True Blood actor; model 27, Los Angeles I BEGAN MODELING at 15. Models can’t have much lean muscle. I call it “skinny fat.” I got tired of feeling so weak, so I started running. AT FIRST, I had no idea how to run. I thought, This sucks. FOR SO LONG, my body couldn’t do anything. It was just there to look a certain way. Running changed that. I USED TO RUN with my dog, Mr. P. He could run three or four miles at 9:30 pace. People laughed at us. I’m 5’10" and he’s a 10-pound Pomeranian—a small, leaping ball of fluff. MY CHARACTER in True Blood, Lilith, is usually nude. She’s the goddess of all vampires, and her body is a vessel for her power. I SEE…