Tabla de contenidos para December 2017 en Runner's World

WHEN I BEGAN MY TRAINING FOR THE Chicago Marathon with Nike+ Run Club Coach Jessica Woods last summer, she asked me what my goal was. “To finish,” I replied. Isn’t that the goal at every marathon? With five previous marathons under my belt, though, there was never any doubt that I’d finish. Still, keeping my expectations low seemed the safe bet given all the potential stressors—a demanding job, juggling home and kids, heck, even race-day weather—that might throw a wrench into my marathon plans. Jes continued to press me on my goal during our weeks of training together, which involved following an 11-week plan of speedwork, strength-training, and short recovery runs, as well as Sunday long runs with her throughout New York City. I decided I wanted to run negative…

There are plenty of alternatives to load up on calcium, which is crucial for bone health and aides muscle repair. Nuts, cooked dried beans, and leafy greens like spinach, kale, and broccoli, work as substitutes. The catch is you often have to eat more of these to hit the calcium levels that milk provides. You can also get calcium from fortified foods, such as cereals, certain nondairy milks, and nondairy yogurt. However you get it, shoot for 1,000 milligrams a day. SOTIRIA EVERETT, CLINICAL ASSISTANT PROFESSOR OF NUTRITION AT STONY BROOK SCHOOL OF MEDICINE…

Increase Speed THE EXPERT Lisa Rainsberger, founder of Training Goals, Colorado Springs THE WORKOUT A “3-2-1” speed session* *Intermediate runners: Increase warmup and cooldown to 10 minutes each. Advanced: Increase the warmup and cooldown, and repeat the 3-2-1 fast/recovery block a third time. Build Strength THE EXPERT Michael Piermarini, director of fitness for Orangetheory Fitness THE WORKOUT Hills on hills on hills Torch Fat THE EXPERT Matt Nolan, master instructor at Barry’s Bootcamp, New York City THE WORKOUT Classic speed intervals DIAL IN YOUR PACE “ Easy pace means you can hold a conversation,” says Wilcox. For a fast pace, you can say a word or two, but not a complete sentence. All-out pace is a sprint: You can’t talk, and can only sustain your speed for 30 seconds to…

On a Steep Hill Rather than burying my head into my chest and grumbling about my quads being destroyed, I repeat “I love hills!” out loud. It turns on that conscious brain control— so I have more motivation to reach the top—and gets a few grim smiles from fellow runners. On a Downhill When flying down a decline, I think “smooth and light” to focus on staying low to the ground and light on my feet. It helps keep me from pounding down the hill, stressing my hamstrings and shins, or overusing my quads. To Pick Up the Pace I literally tell myself, “I’m getting faster,” even if that’s not true. (I won’t look at my watch, either, in case I need the mental trickery.) I’ll also try “I am…

1 Savory Pretzel Granola MAKES 7 CUPS Fuel a runner’s snack-attack with a crunchy, savory treat they can feel good about devouring. This unique salty-and-spicy granola recipe is high in protein and healthy fats. 3 cups pretzels (twists) 2 cups nuts (almonds and cashews) 1 cup rolled oats ½ cup sunflower seeds 2 tsp. mustard powder 1 tsp. garlic or onion powder ½ tsp. fine sea salt ¼ tsp. cayenne, optional 2 egg whites 2 Tbsp. olive oil 2 Tbsp. honey Preheat the oven to 275°F and line a rimmed baking sheet with parchment paper. In a large mixing bowl, combine the pretzels, nuts, oats, seeds, and seasonings. In a small bowl, whisk the egg whites, olive oil, and honey, add to the dry ingredients, and toss to combine. Spread…

Go Natural Sub out foods with lots of added sugar (like candy or muffins) for ones that are high in natural sugar (like apples and dates), which offer a hit of sweetness that’s lower in calories and higher in nutrients. “Sweet fruits and vegetables might not seem as appealing as a cupcake, but they’ll satisfy your physiological need for sugar and make those intense cravings fade away,” Gradney says. Make a Sweet Deal “Earning” your sweet treat can also help curb cravings, suggests Cornell University researcher Brian Wansink, Ph.D., author of Slim by Design. “You impose a trade-off, so that you’re not saying no to something, but you do make it harder to get,” he says. Want ice cream after lunch? Earn it by completing a chore you’ve been dreading,…

Brussels Sprouts ADD › ½ lb. (1½ cups) Brussels sprouts, trimmed BENEFIT › Sprouts add nuttiness and vitamin C. Sweet Potato ADD › ½ lb. sweet potatoes, peeled BENEFIT › The sweet spuds add betacarotene to help reduce muscle damage. Beet ADD › ½ lb. (2 medium) beets BENEFIT › Nitrates in these earthy roots can improve endurance. Celery Root ADD › 1 medium celery root, peeled BENEFIT › Adds a celery flavor, plus calcium and potassium. Carrot+Parsnip ADD › 2 medium carrots and 1 medium parsnip, peeled BENEFIT › Sweetness, fiber, and vitamin C.…

I WAS LEADING THE FEMALE PACK in the Sloppy Cuckoo trail race in Philadelphia, and I wanted things to stay that way. I was chasing the first-place carrot—a cuckoo clock, a fitting reward from this German- themed race. I came to a rocky downhill and charged ahead. But then my shoe caught a rock, and I flew through the air. I landed on my right knee, lost a chunk of skin from my right hand, and scraped my arm from elbow to wrist. Blood? Everywhere. Ego? Bruised. I hate losing. In my professional life, this mind-set has served me well: Aggressiveness and fearlessness have led me to pitch ideas that shouldn’t have sold—Who will pay for a running memoir? Everyone wants to write her running story!—but they did sell because…

What’s one thing that never fails to make you smile during a run or a race? When my running buddy talks about poop. @AnnaCullifer The finish line. Every time. @briandavid918 The banana suit. There’s always someone dressed as a banana. @Mad_Coffey Dogs. Any dog. @alanabanahna Kiddos and parents crossing finish lines. @gazelle74 The beer tent. @CameronVW People who cheer wildly even though they don’t know me. @Frank_Field Have a question for Miles? Email askmiles@runners world.com and follow @askmiles on Twitter.…

DID YOU KNOW THAT THE BEST guide dogs aren’t used as guide dogs? They’re reserved for an even more important job—breeding more guide dogs. That’s a little something I learned months ago, during a run with a blind friend (and her own guide dog, Jenny). It was an airy, inconsequential bit of information—trivial, really. It had no direct bearing on me or my life. Certainly not on my running. But I loved learning it. By the time the three of us ended our run, not only had we logged five miles, I was a bit more enlightened than when we’d started. I loved that, too. I find that this happens fairly often when running with others—conversation ebbs and flows over the miles, and every now and then a bit of…

I DON’T PRETEND TO HAVE SOME MAGIC FORMULA FOR RACING. (IF I DID, I’D PATENT IT AND CASH IN!) BUT I HAVE GLEANED A BIT OF WISDOM THAT MIGHT HELP PROLONG YOUR TIME AND ENJOYMENT IN THE SPORT. HERE, MY TOP NONRUNNING TENETS TO FOLLOW: 1. STRENGTHTRAIN We’ve learned that this kind of supplemental work can reduce injury risk, improve running economy, and contribute to good running posture. I try to get to the gym twice a week, and focus on exercises that build stabilizer muscles, and particularly the ones that support the muscles we use for running. To do that, I perform a combination of the basic moves below. Of course, there are countless variations and many more exercises to explore, but incorporating these in a workout will give…

In-Line Lunge A Start in a narrow lunge, right heel aligned with ball of left foot. Hold a towel vertically down your spine, right elbow pointed toward ceiling and left hand at lower back. B Lower into a lunge, keeping towel straight. PAY ATTENTION TO: Front knee. If it’s moving away or toward the midline, it could mean an imbalance in the hips and glutes. Deep Overhead Squat A Start with feet slightly more than shoulder-width apart. Hold a towel and lift overhead. B Sit into a deep squat, towel aligned over feet. PAY ATTENTION TO: Knees and heels. If the knees cave in, that can indicate hip weakness. If the heels come off the ground, that means calves may be tight, limiting ankle mobility. Hurdle Step-Over A Stand in…

SANTA CLARITA, CALIFORNIA 4:00 a.m. SUNRISE, FLORIDA 7:00 a.m. PRETORIA, SOUTH AFRICA 1:00 p.m. TAINAN, TAIWAN 7:00 p.m. MELBOURNE, AUSTRALIA 9:00 p.m.…

I started running when I got engaged, in 2006, because I wanted to be healthier. I remember the first time I went for a run, I maybe ran 200 yards. Over the course of a year in New York, I got to the point where I could run around the Central Park reservoir a couple of times. Now I run between four and six miles, three or four times a week, and one long run on Saturdays. Sometimes you see people running and they look like they were born to do this, like gazelles. I’ve got heavy footsteps, a shuffling pace, tight hamstrings, and a short gait. When I’m running, it does not look like I was born to do this. But I enjoy it. Running is a little like…

Momentous Stop! GO! Momentous…

GETTING INJURED SUCKS, AND IT’S EASY TO ANGRILY complain about it to anyone who will listen. But emerging research shows that your mental state actually plays a role in whether you’re at higher risk for chronic injury—and how well you’ll recover. Take this 2013 study: Researchers looked at athletes who had ACL reconstruction surgery, and were able to predict with 70 percent accuracy those who would make a full comeback within a year. How? By identifying key psychological outlook factors such as mental readiness and sense of control. In a separate review of 11 studies, scientists found that emotions like fear and doubt prevented injured athletes from getting back in their groove, while those who were motivated and confident—despite performing worse than usual—were more likely to make a swift comeback.…

Visualize success. As much as you’ve missed your regular routine, ramping up running postinjury is often nerve-wracking. Create mental movies of yourself striding strong to restore self-confidence, suggests Jackson-Cheadle. In one study, guided imagery sessions reduced athletes’ anxiety and improved knee flexibility faster after ACL surgery. Can’t picture it? Use an app like Headspace, which offers guided meditations on rehab and recovery. Follow a leader. Seeking out recovery role models can increase feelings of control, confidence, and connectedness, all of which suffer when you’re sidelined, says Podlog. Whether it’s an elite—like Olympic marathoner Meb Keflezighi, who’s overcome tendinopathy, a ruptured quad, and a pelvic stress fracture—or a real-life friend, take hope (and tips, if they’re qualified) from others who’ve rebounded. Remember your why. In his research, Podlog found that injured…

Hotel Mini-Barre Strength work is just as important as cardio, and these moves—designed by Becca Pace, a trainer for the Barre Harmony program at Daily Burn—work your hips, hamstrings, and glutes while improving balance (key to a stable core). “For runners, that means fewer falls on mixed terrain,” Pace says. And guys: This barre-inspired workout isn’t just for women. “It’s great for men, too, because it works stabilizer muscles that may be weak or tight—that happens regardless of gender,” she adds. Grab a towel to get started. 1 Plie Oblique Crunch Stand with feet more than hip-width apart, toes pointed out. Extend arms to sides, palms forward. Lower into a plie squat, then bend left at the waist, bringing right arm toward ceiling and left hand behind calf. Return to…

SUGAR IS EVERYWHERE, and not just right now, with holiday treats tempting you at every turn. It’s in practically every food we eat, from candified yogurts to the breakfast cereal we wash down with a flavor- of-themonth Frappuccino. Though we know it’s not good for us in excess, it’s also so hard to resist. That’s because eating sugar lights up our brains’ dopamine receptors (the same ones that trigger drug addiction), making us feel fantastic—and eager for another hit. As runners, our sugar problem is even stickier, as we rely on gels and energy drinks (and sometimes just plain candy) to fuel and recover from workouts. Sadly, running doesn’t make you immune from the detrimental health effects of eating too much refined sugar. The nearly 152 pounds of added sugar…

Potato Latkes TOTAL TIME: 1 HOUR › SERVINGS: 4 With more complex carbohydrates and muscle-fueling potassium than spaghetti, potatoes make an excellent alternative to your usual plate of pasta. And because latkes, a traditional Jewish appetizer, are made with eggs and oil, their glycemic index is lower than a plain tater. This means the carbs take longer to hit your bloodstream, providing even, lasting energy for holiday runs. INGREDIENTS 1 lb. potatoes (russet, gold, or purple), scrubbed 1 medium onion, peeled and halved 1 tsp. kosher salt 1 large egg, lightly beaten ½ cup all-purpose flour 8 Tbsp. canola or olive oil, for frying MAKE IT Using a food processor or box grater, grate the potatoes and the onion. Place in a colander lined with a clean kitchen towel or…

FOR THESE AND OTHER GIFT IDEAS, GO TO RUNNERSWORLD.COM/GIFTGUIDE.…

ON SEPTEMBER 1, Rik Zortman went for a run. After logging 8.27 miles, the Avoca, Iowa–based father of five pulled up the MapMyRun app, took a deep breath, and choked back tears. He’d run a route that spelled two very special words: “Armstrong,” the name of his 3-year-old son who died from brain cancer in 2009, and “spirit,” for the boy’s strength that lived on in him. As Zortman, 44, wiped his eyes, it came to him: I can do this for other kids. Thus began his mission to run the names of 100 children who have died from cancer, or those who are currently fighting the disease, during Childhood Cancer Awareness month this past September. Zortman began by soliciting names through word-ofmouth and running-related and cancer-related Facebook groups. For…

Roka Phantom Ti Performance Aviator Sunglasses Finally, a pair of shades that actually stays put—for long runs and sprints— and has classic style to wear all day. With polarized lenses, a lightweight titanium frame, and multidirectional, no-slip ear and nose grips, these babies can be your one-and-only pair of specs. $300 and up Oros Essential Quarter Zip Think about astronauts for a second: Floating around in space, those pros know what gear keeps them warm. Thankfully, NASA shared the intel, and this zip-layer (along with leggings, a vest, and other apparel) is designed with SolarCore aerogel— exactly what’s used in space suit insulation. Developers strategically placed panels of it in areas we’re most likely to lose heat (the core, in this case). Plus, the insulation is lightweight and breathable on…

PUTTING EVENTS ON THE CALENDAR CAN LEAD TO ALL SORTS OF GOOD RESULTS—AND NOT ONLY THE KIND THAT ARE MEASURED BY TIMES AND PERSONAL RECORDS. THESE SEVEN RACING BENEFITS HAVE MORE LASTING IMPACT. 1. ACCOUNTABILITY Registering for a race and forking over hard-earned dollars gives your running increased importance and priority. Now you’re more accountable because you have to be prepared to run to the best of your ability on a specified date. That doesn’t necessarily mean you’ll run your fastest. But it does mean you’ve made a commitment to train. 2. A TEST OF FITNESS Often, races are just measuring sticks—opportunities to gauge where our fitness is and where it needs to improve. And it’s easier to give yourself an honest check when you’ve pinned a race bib to…

Can a running buddy hurt my performance? Sadly, yes. If it’s important to you to improve your performance, then choose your partners with that in mind. Be wary of anyone who skips rest, pushes the pace on easy days, or regularly exceeds training targets—those are pitfalls that can hinder progress. Instead, find a partner with comparable goals and a similar pace. This way you both can make the most of workouts, and without accidentally sabotaging each other’s. GARY BERARD, RRCA-, USATF-CERTIFIED RUNNING COACH AT THE RUN SMART PROJECT Do compression socks really work? Research shows that compression after exercise can help recovery. As for during exercise, the science isn’t clear. Compression can increase pressure on muscle and fibers, which provides additional support while undergoing stress. But it’s not necessary if…

Get Fit, Eat Smart, Run Strong WHEN WE SAY TREADMILL, do you think dreadmill? We get it. The scenery is monotonous, there’s no fresh air or sunshine, and if you slog through the same workout every time, the tedium is real. But here’s the thing: With the right plan, treadmills can offer much-needed variety and even a burst of motivation. And with the days getting shorter and the weather dicier, there’s no better time to experiment. Just ask Lisa Rainsberger, the 1985 Boston Marathon champ (and mom of current top collegiate miler Katie Rainsberger). Rainsberger swore by treadmill training to survive long Michigan winters growing up. “My old treadmill lasted 14 years, two marriages, and moves to four states!” she says with a laugh. She specifically credits it as an…

Obey aches. The biggest predictor of a future running injury is a previous one. Sure, biomechanics bears part of the blame—but some runners are chronically hurt because they appear to fall prey to the same thoughts and behaviors over and over, says Toomas Timpka, M.D., Ph.D., author of the self-blame study. Our brains can adjust to gradually worsening symptoms, he says, allowing tough-as-nails runners to ignore minor twinges instead of addressing them. To break the cycle, note small discomforts in your training log, suggests Jackson-Cheadle. Tracking pain allows you to spot troubling patterns and make adjustments to avoid injury. Tame stress. Athletes undergoing trying times appear to be more injuryprone, says David Coppel, Ph.D., a sports psychologist at the University of Washington. If you can’t eliminate whatever’s bugging you, modulate…

This cardio burner will also help prevent injury, says Chris Heuisler, global runWestin concierge for Westin Hotels and Resorts. Do 8 reps per move; repeat circuit for 20 minutes. Alternating Crab Reach Sit with palms and feet flat, fingertips pointed back. Drive hips up and reach right arm over head to left side. Return to start; repeat on other side for 1 rep. Side Lunge and Balance From standing, step right foot out into a lunge, keeping left leg straight. Drive off right foot to return to start, hovering right foot next to left; hold 1 beat. Do reps; switch legs. Squat-Cross- Punch Squat low with back flat, chest raised. As you rise up, rotate hips to the left and punch with right fist. Rotate back to center; repeat on…

Many Americans are turning to “detox” plans that eliminate all sugar for 30 days or more. Converts say axing refined sugars improves sleep, cures acne, trims pounds, and boosts mood and focus. Though not a panacea, smoothing out fluctuations in blood sugar could improve energy, says Kelly Pritchett, Ph.D., at Central Washington University. You also may break bad food habits and form new ones that are less sugar-dependent. However, “completely eliminating all added sugars from your diet may not be sustainable long-term,” she says.…

Apple-Pear Sauce TOTAL TIME: 35 MINUTES › SERVINGS: 4 INGREDIENTS 1 apple, peeled, seeded, and chopped 1 pear, peeled, seeded, and chopped 1 tsp. honey or maple syrup ½ tsp. ground cinnamon MAKE IT In a saucepan over medium-low heat, combine the apple, pear, honey, cinnamon, and 2 Tbsp. water. Stir, cover, and cook, stirring occasionally, until the fruit is very soft and broken down, 15 to 20 minutes. Stir in a pinch of salt, remove from heat, and cool to taste. Gruyère Cheese Sauce TOTAL TIME: 20 MINUTES › SERVINGS: 4 INGREDIENTS 1 Tbsp. unsalted butter 1 Tbsp. all-purpose flour 1 cup whole milk 1 cup (3 oz.) shredded Gruyere cheese MAKE IT In a saucepan over medium heat, melt the butter. Stir in flour and cook 1 minute.…

News, Trends, and Regular Runners Doing Amazing Things AT FIRST, BRYAN BARRERA’S dog-running service was less about helping dogs and more about maintaining his own running routine. The former bookkeeper had just finished the 2012 Dallas Marathon— his first 26.2—when he read about a Chicago-based company that paired experienced runners with active dogs. Having a few standing dog-running appointments a week, Barrera figured, would keep him in shape. A search for similar companies in the area yielded nothing, so he drafted a Craigslist post and papered his neighborhood with ads. “I started this company with a pair of tennis shoes and, like, $40 worth of flyers,” he says with a laugh. Within three weeks, he had his first client. And when Barrera and his family relocated to Washington, D.C., his…

Bart Yasso has punched in at Runner’s World for 30 years. He started in the mail room, rose up to rep RW at expos—some 1,280 of them—and went on to help edit memorable features, judge our annual cover contest, and, naturally, test hundreds of shoes. He’s also held the most enviable job on our masthead: Chief Running Officer. In that role, he’s championed thousands of runners at events around the world. As one editor put it, “From Olympic medalist to beginner, anyone who dares to try is an important member of Bart’s running tribe.” Upon his retirement this month, our mayor, chief, and runner-hero leaves sneakers impossible to fill. Luckily, we’ll always have his good advice. Read it here, in this excerpt from Bart’s newest book, Race Everything. It was…

YOU’VE HEARD ABOUT SYMMEtry before: It’s a mathematical principle that denotes exact equality on two sides. A butterf ly’s wings. A snowf lake. Your face. Some elementary school teacher probably taught you about all of this years ago, and you likely haven’t thought about symmetry since. But you should, and especially when it comes to running, because an asymmetrical body could be the culprit behind a nagging injury, or what’s keeping you from finally nailing a new PR. “Evaluating and working on symmetry is one of the top tips I would give new and veteran runners alike,” says Michael Johnson, four-time Olympic gold medal winner and founder of the Michael Johnson Performance training programs. “It can lead to efficiency, which is very important for both sprinters and distance runners. The…

It’s 3:45 a.m. at the Westfield Valencia Town Center, an upscale shopping district in Santa Clarita, California, characterized by a central plaza of red pavers, ornamental flower beds, and, at this predawn hour, thousands of runners who’ve courageously heeded their alarm clocks. I am one of them. The Wings for Life World Run road race starts in 15 minutes, and I thread through the crowd in pursuit of Aaron Baker, a former amateur motocross champion and current event ambassador. I want to ask him about certain planned race tactics of mine. I find him standing on a large swath of red carpet with a long white banner behind him inscribed with personal “Why I’m running” messages. Wrestling with some guilt, I tell Aaron that what I’m planning feels like cheating. “It’s…