Innholdsfortegnelse for April 2013 i Runner's World

LOCATION Florida Keys PHOTOGRAPH BY Andrew Geiger RUNNER Dedra Ling THE EXPERIENCE Dolphins, stingrays, pelicans—plus serene sunrises and sunsets: You might see it all along the 106-mile Overseas Heritage Trail that stretches the length of the Florida Keys. Ling favors this 4.6-mile trafc-free stretch between Knights and Pigeon Keys. “It’s very peaceful and pristine,” she says. “It’s a great place to clear your head.” FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

MICHAEL HEALD Heald (“That Pre Thing,” page 80) is cofounder of Perfect Day Publishing, a small press in Portland, Oregon, and the author of Goodbye to the Nervous Apprehension, a collection of essays. This is his first story for Runner’s World. HOLLY ANDRES Before shooting the portraits for “That Pre Thing,” Andres immersed herself in all things Prefontaine. “I watched every film and read every piece of literature I could find,” she says. “I’m not a runner, but I think his story is miraculous.”…

RACE FINDER REDUX Our RaceFinder tool is new and improved. We’ve added many more race options. Whether you’re looking for a 5-K to race this weekend or a half-marathon a few months from now, plug in the details, and we’ll present you with tons of great picks. All that’s left for you to do is train! Use it at runnersworld.com/race-finder. CRAZY EIGHTS: YASSO 800S Use this tried-and-true workout from our Chief Running Officer, Bart Yasso, to see if you are on target for your spring marathon. Watch it at runnersworld.com/yasso800s. PINTEREST POWER Feed your Pinterest addiction by following us at pinterest.com/runnersworld. Get motivated to run by repinning pins from our boards, which include everything from running guides to gear and runner-friendly recipes. ONLINE POLL Is weight control the main reason you run? Yes, definitely. 20 % No, but it’s…

1 HEALTHY STOCK Warren Buffett plans to host an Invest in Yourself 5-K at his company’s annual shareholder meeting in May. 2 ROCK STAR For ESPN the Magazine’s “Music Issue,” Olympian Allyson Felix re-creates Beyonce’s Dangerously In Love album cover. 3 RUNNING CLEAN Jason Bateman tells Howard Stern that he quit “drinking, smoking, and snorting” years ago and now runs six miles a day on a treadmill. 4 GOOD SCORES What makes Mary Cain’s record-breaking 4:32 indoor mile all the more impressive? The 16-year-old does it mere hours after taking the SAT. 5 COUNTRY PRIDE Britain updates its citizenship test: Applicants need to identify William the Conqueror, Winston Churchill, Oliver Cromwell, and now, track star Jessica Ennis.…

DEAR MILES, Every day I go to the gym and run on the treadmill, and every day the same girl runs next to me. We have never spoken to each other, which feels awkward. What’s the best way to approach her? —BRAD T., West Palm Beach, Florida Sounds like you and this girl are getting nowhere fast, Brad. Ha! Little treadmill humor there. But seriously, let’s try some role-playing: Put yourself in her shoes. (Metaphorically.) Imagine the letter she might write to Miles, asking how she might approach you. Next, imagine you’re me, answering her letter—what would you suggest? How should she break the ice? Take those very same suggestions, and try them with her. Just don’t use the “getting nowhere” joke. That’s mine. Good luck! DEAR MILES, Is it wrong to pay for a…

Run Off 132 Pounds In 2011, GRANT RYAN stood on a scale and was so distraught by the readout—275 pounds—that he decided to ditch junk food and start exercising. Today, the 32-year-old Manhattan resident weighs 143 pounds and plans to run the Rock ’n’ Roll USA Marathon in Washington, D.C., in March.—GAIL KISLEVITZ “I want to show others that they, too, can turn their lives around.” Log a Marathon Every Week Five years ago, JULIE WEISS was overweight and depressed. Now, the 42-year-old single mom of two is neither. In March, Weiss will line up for the L.A. Marathon, her 52nd 26.2-mile race since March 2012. Weiss, of Santa Monica, California, has raised $136,000 for cancer research.—G.K. “It takes a lot of planning to do this—I have no social life!”…

IF YOU WANT TO RUN FAST, the saying goes, you’ve got to run fast. To stoke speed, most runners do traditional speed-work: aiming for near race pace over distances of 400 meters or more, with recovery periods equal to the length of the repeat (or slightly less). Or you can get fast even faster with supershort, superfast efforts, sometimes referred to as high intensity interval training (HIIT). While HIIT definitions vary, repeats are generally 10 to 60 seconds long, run nearly full out, and are followed by a rest period lasting one to four times the length of the effort (so you’re recovered to do the next repeat at the same speed and with good form). Researchers have found the low volume, high intensity approach of HIIT training can boost…

When you’re just starting out, any type of interval—even alternating walking with jogging—will challenge your body in new ways. Gibala suggests incorporating one of the following workouts each week to introduce intensity and boost your speed. Track Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves. Trail Intersperse an easy run with three to four 20-second, moderate-intensity surges. Hills Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.…

EVERY RUN INVOLVES DECISION-MAKING—when to run, what route to take, how far to go, with whom to run. While it’s easy to get set in a routine, it’s also a good idea to consider your options. Mixing up what you do benefits your fitness and your state of mind. When you’re faced with a this-or-that situation, here’s how to choose wisely. 10 MINUTES OR BAG IT? Go out and run! Even a minimal 10 minutes helps maintain your body’s running adaptations. And the brief break in your day can significantly boost your mood. (Bonus: No shower required.) INSIDE OR OUT? Black ice or torrential downpours can make treadmill running necessary. But most runners should get outside as often as possible. Why? First off, the fresh air is just more pleasant…

Q If my legs are sore, should I skip a planned easy run? A It depends on how sore you feel. A short, superslow run may in fact help dissipate relatively mild soreness, though if it doesn’t, just call it a day. With more moderate to extreme discomfort, your best bet is to take the day off or do light cross-training like cycling, swimming, or brisk walking. The change in activity will allow your running muscles to repair and rebuild, and the movement will stimulate bloodflow that removes waste products and hastens healing. —KRISTY CAMPBELL is an RRCA-certified running coach in Philadelphia and an online running coach (runthelongroad.com). Q How should I change my form when I run uphill? A Modifying your form will help you run quicker and more…

PASTA, BAGELS, AND BREAD have long been the go-to energy source to fuel workouts. Runners who stop eating wheat—going gluten-free for health or diet reasons—lose out on not only easy carbs but other key nutrients, such as fiber and B vitamins. If you don’t replace those staples with quality carbs, you can end up underfueled and fatigued, says sports nutritionist Nancy Clark, M.S., R.D., author of Nancy Clark’s Sports Nutrition Guidebook. Thankfully, there are plenty of naturally gluten-free, high-carb options. With a little planning, you can turn these foods into delicious, easy-to-make, gluten-free meals that are so tasty they’ll tempt even the most devoted wheat-eaters. SPICED BREAKFAST QUINOA Swap your Cream of Wheat for a new hot cereal. “Quinoa is a gluten-free powerhouse food,” says sports nutritionist and marathoner Katie…

CLEAN OUT THE KITCHEN Toss bottles and jars in your fridge and grains in your pantry that have been open for more than six months. Replace them with healthier versions. MAYO Swap out the regular spread for an olive oil version—it has 40 percent less fat. PEANUT BUTTER Some are now enriched with inflammation-reducing omega-3s. SALAD DRESSING Try one with flaxseed oil. It contains ALA, an essential fat that may be crucial for immune health. WHOLE GRAINS Grains that have been open six months can lose nutrients. Replace these with red quinoa or black rice; they get their rich colors from potent antioxidants. RETHINK BREAKFAST Studies show that protein at breakfast keeps you feeling satisfied longer. It also aids muscle recovery after a morning run. And since you need at…

In Season April to July Good for You Radishes are a member of the cruciferous vegetable family. These crisp and peppery vegetables contain potent cancer-fighting properties, including antioxidants called indoles that protect against cell damage. One cup of radishes has fewer than 20 calories and nearly a third of your daily need for vitamin C, along with potassium, folate, and fiber. Get the Best Radishes come in red, pink, purple, white, and even black varieties. Choose firm, plump, smooth bulbs. Remove any attached greens, since they pull moisture and nutrients from the bulbs. (You can eat the greens raw or cooked within a day.) Store the bulbs in a perforated bag in the refrigerator for up to a week. If they soften, soak in ice water for an hour to…

In Season April to July Good for You Radishes are a member of the cruciferous vegetable family. These crisp and peppery vegetables contain potent cancer-fighting properties, including antioxidants called indoles that protect against cell damage. One cup of radishes has fewer than 20 calories and nearly a third of your daily need for vitamin C, along with potassium, folate, and fiber. Get the Best Radishes come in red, pink, purple, white, and even black varieties. Choose firm, plump, smooth bulbs. Remove any attached greens, since they pull moisture and nutrients from the bulbs. (You can eat the greens raw or cooked within a day.) Store the bulbs in a perforated bag in the refrigerator for up to a week. If they soften, soak in ice water for an hour to refresh them. Kitchen Simple Add raw…

THE SQUAT IS A SIMPLE, classic exercise that should be part of every runner’s routine. That’s because it builds functional strength that carries over to better running. Squats activate the glutes, hips, hamstrings, quads, calves, and core muscles in a bent-knee position, which builds running-specific power to propel you forward. Strengthening these muscles also guards against injuries like runner’s knee and iliotibial-band syndrome. While you’re probably familiar with the basic squat, these variations have big payoffs for runners, says Robert Gillanders, P.T., director of the Running Performance Program at Sports and Spinal Physical Therapy in Washington, D.C. See a video of this routine at runnersworld.com/squats. SIDE SQUAT Targets glutes (a common weak spot) TO DO Step your left foot out to your left side. Bend your left knee and lower…

THE SQUAT IS A SIMPLE, classic exercise that should be part of every runner’s routine. That’s because it builds functional strength that carries over to better running. Squats activate the glutes, hips, hamstrings, quads, calves, and core muscles in a bent-knee position, which builds running-specific power to propel you forward. Strengthening these muscles also guards against injuries like runner’s knee and iliotibial-band syndrome. While you’re probably familiar with the basic squat, these variations have big payoffs for runners, says Robert Gillanders, P.T., director of the Running Performance Program at Sports and Spinal Physical Therapy in Washington, D.C. See a video of this routine at runnersworld.com/squats. SIDE SQUAT Targets glutes (a common weak spot) TO DO Step your left foot out to your left side. Bend your left knee and lower down into a squat.…

MY HUSBAND LEFT for a distant job the day before our son turned 3 months old. The local carpentry work had all dried up, but there was plenty for Clint four hours south. It was a steady paycheck, and he could drive home on the weekends. Lucky us, I told myself. But I felt incomplete. For three months, Clint and I had spent every day together, tag-teaming our baby. Inspecting every inch. Analyzing every squeak. Together, we shared sleep deprivation, wonder, worry, and love. And now, Clint was gone. I went for my first postbirth run during his first week away. After an early pregnancy scare, I had been confined for months to low-impact activities, and simply lacing my shoes felt familiar and reassuring. But that’s where the comfort ended.…

ALMOST EVERY RUNNER has wanted to lose weight at one point or another. And the promise of getting lean lures many to sign up and train for a race. For good reason: Committing to a goal can give you the motivation you need to exercise regularly and burn more calories. But many people assume training for a race—especially a marathon—is their ticket to a slimmer self (after all, more miles means more calories burned). That’s not always true, since some runners—hungry from their increase in activity—mistakenly eat more than they need. The key to losing weight is to pick the right distance—5-K, 10-K, half-marathon, or marathon—for your situation and pair your training with the right nutrition plan. We’ll show you how to do both so when you cross the finish…

0 Defeats in cross-country or track during Pre’s junior and senior high school seasons 19 Pre’s age when he appeared on the cover of Sports Illustrated in 1970 3 NCAA Cross-Country Championships won while at the University of Oregon 4 National titles earned in the three-mile while at Oregon. Pre was the first track athlete to win four straight in the same event. 0 Losses in races longer than a mile while running at Oregon 35-3 Overall record in the mile at Oregon’s Hayward Field 40 Years Pre’s U.S. Olympic Trials 5000-meter record (13:22.8) stood, until Galen Rupp broke it by less than two-tenths of a second in 2012 .64 Seconds separating Pre from bronze medalist Ian Stewart in the 5000 at the 1972 Munich Olympics 7 U.S. records set…

RACING: BEST FOR FAST-PACED TRAINING New Balance Minimus 10 V2 Trail $110 The Minimus 10 Trail was a trendsetter when it debuted nearly two years ago. Little has changed since then, but the outsole now has six-sided lugs of varying size—larger in high-wear areas, smaller in positions requiring less durability—for improved traction and weight savings. BOTTOM LINE: A truly minimal shoe with excellent traction and durability. HEEL CUSHIONING FIRM SOFT FOREFOOT CUSHIONING FIRM SOFT FLEXIBILITY FIRM SOFT WEIGHT: 6.3 oz (M); 5.2 oz (W) HEIGHT: 16.2 mm (heel); 11.3 mm (forefoot) HEEL-TO-TOE DROP: 4.9 mm Inov-8 Trail Roc 245 $120 When you want to get in touch with loose or sloppy trails, reach for the Trail Roc 245. “Cushioning is sparse, but it does its job and protects my foot…

NEWPORT MARATHON June 1, 2013 Newport, Oregon This mostly flat race (below) begins in Oregon’s Yaquina Bay State Park at its historic “haunted” lighthouse and takes runners throughout the bay area. newportmarathon.org SHIPYARD OLD PORT HALF-MARATHON AND 5-K July 14, 2013 Portland, Maine The Atlantic Ocean is visible for 90 percent of the half-marathon course, which starts on a pier and finishes at Portland’s Ocean Gateway Terminal. oldporthalfmarathon.com MYRTLE BEACH MINI MARATHON October 20, 2013 Myrtle Beach, South Carolina Finish this oceanside, point-to-point half-marathon to earn a medal shaped like a surfboard and a party on the beach with live music. runmyrtlebeach.com…

From the 3000-meter steeplechase to ultramarathons, MAX KING, 33, excels at all kinds of races. In 2012, he placed 19th at the U.S. Olympic Marathon Trials, sixth in the steeple at the Track Trials, and won the JFK 50 Mile in a course-record 5:34. His other accomplishments—often on trails—are too numerous to print. Q With national-class credentials on the track, cross-country, and roads, why focus on trail racing? A I don’t know that I have just yet. I’ve had more off-road success, but my days of track, cross-country, and road racing aren’t over. Still, I enjoy running trails every day. I can’t say the same about the track or roads. Q You race almost every other weekend year-round, often at long distances. What’s your key to recovering and avoiding injuries? A I’ve always had…

WHEN I WORKED at NBC, I covered the Pentagon and Congress and was subject to news whims. Now I work a set time and can run in the afternoon, five to six miles, two or three times a week. I GREW UP playing soccer, and my dad told me recently, “You weren’t a very good ball handler, but you outran everybody in the field.” I RAN THE 400 in high school. I would collapse at the end because I gave it everything. LEAPING OFF THE BLOCKS was a rush. I feel a similar rush when I’m racing to get a scoop or to break news on live TV. GRETE WAITZ was my running hero. She was a great runner and did a lot for girls and women and running. I…

LOCATION Florida Keys PHOTOGRAPH BY Andrew Geiger RUNNER Dedra Ling THE EXPERIENCE Dolphins, stingrays, pelicans—plus serene sunrises and sunsets: You might see it all along the 106-mile Overseas Heritage Trail that stretches the length of the Florida Keys. Ling favors this 4.6-mile trafc-free stretch between Knights and Pigeon Keys. “It’s very peaceful and pristine,” she says. “It’s a great place to clear your head.” FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

MAYBE IT’S BECAUSE RUNNING is so quantifiable, but most runners I know love “magic bullets.” We want to improve—it’s why we run in the first place—and we’ll typically try anything (within reason) that might help us run more miles or faster times. Also, between 20 and 80 percent of us become injured. We loathe injuries, because they usually mean we have to stop running. So most of us will grasp at any straw to cure them—or better yet, prevent them from plaguing us in the first place. We switch shoes, or put orthotics in them, or take them off entirely. We dunk ourselves in ice baths. We sleep in socks that peel our toes back like the pop-tops on old soda cans. We torture ourselves on foam rollers and Pilates…

RACE FINDER REDUX Our RaceFinder tool is new and improved. We’ve added many more race options. Whether you’re looking for a 5-K to race this weekend or a half-marathon a few months from now, plug in the details, and we’ll present you with tons of great picks. All that’s left for you to do is train! Use it at runnersworld.com/race-finder. CRAZY EIGHTS: YASSO 800S Use this tried-and-true workout from our Chief Running Officer, Bart Yasso, to see if you are on target for your spring marathon. Watch it at runnersworld.com/yasso800s. PINTEREST POWER Feed your Pinterest addiction by following us at pinterest.com/runnersworld. Get motivated to run by repinning pins from our boards, which include everything from running guides to gear and runner-friendly recipes. ONLINE POLL Is weight control the main reason…

DEAR MILES, Every day I go to the gym and run on the treadmill, and every day the same girl runs next to me. We have never spoken to each other, which feels awkward. What’s the best way to approach her? —BRAD T., West Palm Beach, Florida Sounds like you and this girl are getting nowhere fast, Brad. Ha! Little treadmill humor there. But seriously, let’s try some role-playing: Put yourself in her shoes. (Metaphorically.) Imagine the letter she might write to Miles, asking how she might approach you. Next, imagine you’re me, answering her letter—what would you suggest? How should she break the ice? Take those very same suggestions, and try them with her. Just don’t use the “getting nowhere” joke. That’s mine. Good luck! DEAR MILES, Is it…

QUIDDITCH, YOU WILL RECALL, was a fictional competitive sport for wizards and witches as depicted in the Harry Potter novels and films. But in 2005, students at Vermont’s Middlebury College adapted the fantasy brooms-and-spells game into a real-life competition—and now it’s a worldwide phenomenon. More than 250 universities, high schools, and clubs in 33 countries have Quidditch teams, and on April 13, 80 of them—some from as far as Australia and France—will descend on Kissimmee, Florida, for the sixth-annual Quidditch World Cup. These competitors may not fly around on broomsticks, but they do run with them between their legs. Quidditch is a seven-on-seven, coed field game that combines elements of rugby, dodgeball, basketball, and capture the flag. Broomstick-straddling players run across a converted soccer field while trying to throw volleyballs…

Run Off 132 Pounds In 2011, GRANT RYAN stood on a scale and was so distraught by the readout—275 pounds—that he decided to ditch junk food and start exercising. Today, the 32-year-old Manhattan resident weighs 143 pounds and plans to run the Rock ’n’ Roll USA Marathon in Washington, D.C., in March.—GAIL KISLEVITZ “I want to show others that they, too, can turn their lives around.” Log a Marathon Every Week Five years ago, JULIE WEISS was overweight and depressed. Now, the 42-year-old single mom of two is neither. In March, Weiss will line up for the L.A. Marathon, her 52nd 26.2-mile race since March 2012. Weiss, of Santa Monica, California, has raised $136,000 for cancer research.—G.K. “It takes a lot of planning to do this—I have no social life!” Epitomize Endurance RON BOWMAN, 63, of Annapolis,…

3 POSTRACE RECOVERY MUST-DOS 1. Keep Walking Letting your heart rate gradually return to its resting state—rather than stopping abruptly—helps flush lactic acid from your muscles to jump-start the repair process. 2. Use Tools A 10-minute cold-water bath, compression tights, and a foam roller can help reduce inflammation. (Watch a tutorial on how to roll out at runnersworld.com/foamroller.) 3. Resist the Road Though you might be itching to run the next day, tame that temptation. If you must do something, crosstrain. After that, test the waters with easy runs. Doing too much too soon can lead to injury. THE PULSE How do you get motivated to run after the winter slog? 44% Sign up for a race 6% Run with other people 5% Buy new running gear 2% Weigh myself 8% All of the above 35% None of the above. I…

1. Speed It Up “Make most runs ‘progressive.’ Gradually speed up, finishing faster than you started. It lets you ease into a rhythm, opens the lungs, and gets the legs working.” 2. Change It Up “I try not to repeat the same speed workouts during a buildup. This prevents monotony and avoids the trap of comparing one workout to the last one.” 3. Shore It Up “I do race simulations for up to three-quarters of the race distance. Hitting goal pace and fueling the same as I would for the race prevents any surprises.”…

YOU’VE POUNDED THE PROTEIN SHAKE, shivered in the ice bath, and mastered the art of self-massage. Because you should do everything you can to speed your recovery from today’s run, right? Maybe not. How much recovery work you do depends on how close race day is. When it comes to their postrun routine, some elite runners actually employ fewer recovery aids during specific periods in order to maximize their training gains. Here’s how this plays out during a 16-week marathon buildup. BASE PHASE (WEEKS 1–6) Training focus Building mileage We tend to regard the effects of training stress—swelling, soreness, depleted glycogen stores—as negatives, and try to eliminate them as quickly as possible. But they are also signals that tell your body to repair and rebuild. If you hit the ice…

Progressive Tempo WHY Prep mind and body for racing WHO RECOMMENDS IT Sean Quigley, 28, of Boulder, Colorado, was the first American at the Medtronic Twin Cities Marathon this past October, in 2:15:06. Warm up, then run five minutes at a bit faster than your typical training pace. Then run five to 10 minutes at about half-marathon pace and five minutes at 5-K to 10-K pace. Push it, but stay in control. “This run helps develop the patience for not starting a race too hard,” says Quigley.…

Trail mix with almonds, raisins, and gluten-free pretzels Raisins and pretzels offer a quick hit of carbs, while the fat in almonds provides longer-lasting energy. Mango smoothie with Greek yogurt, almond milk, and mint leaves One cup of mango matches the carbs in a medium banana. Greek yogurt is a high-protein choice. Whole-grain gluten-free tortilla chips and guacamole Avocado is a good source of fiber and healthy fats. Tortilla chips are a crunchy and convenient high-carb snack. Plain popcorn with sea salt and garlic powder A few simple seasonings perk up this often-overlooked antioxidant-rich whole grain. Gluten-free English muffin with almond butter and honey The healthy fats in almond butter add long-lasting energy, while the honey provides quick-burning carbs. WHILE 3.1 MILLION AMERICANS HAVE CELIAC DISEASE, ABOUT 30 MILLION MORE…

2 eggs 1 cup torn baby spinach 2 tablespoons grated Parmesan cheese 1/8 teaspoon onion powder Heat a small skillet over medium heat. Beat the eggs with 1 tablespoon water. Add spinach, cheese, onion powder, and salt and pepper to taste. Pour mixture into skillet and cook till partially set, about 3 minutes. Fold omelet in half and flip with a spatula. Cook 2 minutes more, or until desired doneness. Serves one.…

Tagliatelle with Peas, Chili, and Mint While many pasta primavera recipes use a mix of vegetables tossed in a fatty cream sauce, Bittman’s version highlights one fresh, seasonal vegetable enhanced with herbs and spices. Half a cup of peas contains nearly 50 percent of your daily need for vitamin C and four grams of fiber. Salt 2 cups shelled peas 1 pound tagliatelle, fettuccine, or linguine 3 tablespoons olive oil, divided 1 tablespoon minced fresh hot chili (like Thai) 1/2 cup chopped fresh mint, plus more for garnish 1/2 cup freshly grated pecorino Romano cheese, plus more for garnish CALORIES PER SERVING 393; CARBS 64 G; FIBER 5 G; PROTEIN 15 G; FAT 11 G Fill a large pot with water. Heat it over high heat until boiling. Salt the water and then add the shelled peas. Cook until tender,…

IF YOU COULD EAVESDROP on a runner’s internal monologue, it might sound like this: Forgot my sunglasses. Pretty bird. Should’ve worn another layer. What’s for dinner? Hill! New shoes feel good. Pasta? Gotta buy pasta. And olive oil. I’m overdressed. I’ll do take-out. Dog! Buddhists call this mental pingpong game “monkey mind,” meaning that the random musings bouncing around your head are like a barrelful of rambunctious primates. It’s a natural state for runners who are happy to let their minds wander for miles. But when you become stressed (about an upcoming race or life in general), those monkeys can go bananas. And when they make too much noise (Why did I sign up for this race? My feet hurt! I’m hungry!), it can be tough to perform your best or…

Prepare to race While everyone else around you fusses with their iPods and watches, find a spot to sit and focus on breathing for a few minutes. Doing so will calm prerace jitters and give you a chance to remind yourself of how well-trained you are, which will help you stay positive. And it might also psych out your competition. Follow your breath As you run, breathe in for three strides, then out for two strides (see “Running on Air,” page 96). Try to repeat this—keeping your breath deep and consistent—throughout your entire run. An intersection or car or flower may distract you. It’s okay to notice these things; just return to your breath afterward. Do a body check Before you head out, take 60 seconds to stand still and do a self-evaluation: How do…

RESEARCH LINKS VIGOROUS EXERCISE with improved memory, mood, and mental clarity. But a new study in Medicine & Science in Sports & Exercise reports that running in a polluted urban area could diminish the positive brain boost you would ordinarily get from a workout. Why? Hard exercise makes for faster and deeper breathing, meaning you take in more air—and everything in it. That exposes your body (and brain) to more toxins. Here’s how to breathe easier on your runs. IN THE CITY Vehicles and industrial sources emit harmful particles and gases that can make your eyes and throat burn, your head ache, your chest tighten, and your breathing labored. Long term, it increases your risk of heart and lung disease. MANAGE YOUR RISK “The positive benefits of running likely outweigh the risks,” says…

ALMOST EVERY RUNNER has wanted to lose weight at one point or another. And the promise of getting lean lures many to sign up and train for a race. For good reason: Committing to a goal can give you the motivation you need to exercise regularly and burn more calories. But many people assume training for a race—especially a marathon—is their ticket to a slimmer self (after all, more miles means more calories burned). That’s not always true, since some runners—hungry from their increase in activity—mistakenly eat more than they need. The key to losing weight is to pick the right distance—5-K, 10-K, half-marathon, or marathon—for your situation and pair your training with the right nutrition plan. We’ll show you how to do both so when you cross the finish…

When we first decided to name the Greatest Runner of All Time—a designation that we took to calling, fondly, “GROAT”—we knew it would be tough. And it was. Over many long and contentious meetings, Runner’s World editors huddled together to discuss, debate, and dissect. We shared lists, took nominations, compared notes, and made our cases. We may have argued. In the end, we decided it simply could not be done. The idea of selecting one greatest runner ever was absurd. Impossible. We did it anyway. On these two pages, you’ll see how. First, to impose some sort of order, we grouped our 32 finalists by their “era of dominance”—i.e., the time period during which they accomplished most of their athletic feats. We also used a deliberately broad definition of “greatness.”…

IN MY EARLY DAYS AS A RUNNER, I, like most, didn’t give any thought to my breathing. I took up the sport in high school—back in the ’70s—and as a senior on the cross-country team, I won the individual league championship, a good but not great accomplishment. I continued to run at Springfield College in Massachusetts, where I majored in physical education. We raced often with little time to recover, and as a consequence, I was injured often. When injury constantly forces you to take time off, you lose a lot of quality training time. As renowned coach and exercise physiologist Jack Daniels puts it, “It’s easier to stay fit than get fit.” I spent lots of time in the college’s physiology building (there were no cross-training facilities) on a…

“WHOA,” SAID A GUY to my left, a few miles into the Big Sur International Marathon. “Your ponytail is sticking straight out behind you.” I chuckled nervously as another 40-mile-per-hour gust halted our forward progress. The race heads north on California State Route 1, a two-lane stretch that overlooks the Pacific Ocean. I’d traveled across the country to run it, imagining myself tackling the jagged elevation profile while enjoying the sights of redwoods, wildflowers, and, of course, the expanse of saltwater rising and falling onto the rocks below. Strong and persistent coastal winds had not been part of my fantasy. “It’s going to be a long day,” I replied. How long, I wouldn’t know. I’d left my watch at home and vowed to run by feel. I couldn’t be upset about the wind—I’d…

NEWPORT MARATHON June 1, 2013 Newport, Oregon This mostly flat race (below) begins in Oregon’s Yaquina Bay State Park at its historic “haunted” lighthouse and takes runners throughout the bay area. newportmarathon.org SHIPYARD OLD PORT HALF-MARATHON AND 5-K July 14, 2013 Portland, Maine The Atlantic Ocean is visible for 90 percent of the half-marathon course, which starts on a pier and finishes at Portland’s Ocean Gateway Terminal. oldporthalfmarathon.com MYRTLE BEACH MINI MARATHON October 20, 2013 Myrtle Beach, South Carolina Finish this oceanside, point-to-point half-marathon to earn a medal shaped like a surfboard and a party on the beach with live music. runmyrtlebeach.com…

APRIL 6 Yakima River Canyon Marathon Yakima, Washington 600 RUNNERS WHY RUN IT? To climb with creatures This curvy point-to-point race (above) offers its field of 600 runners sweeping views of the Yakima River Canyon and the animals that make their homes there. Bighorn sheep and herds of elk and deer have been spotted along the course. The basalt cliffs lining the route host the densest concentration of nesting hawks, eagles, and falcons in the state. The highest point in the course comes at mile 23 after a significant two-mile climb, but the course loses 321 feet in elevation from start to finish. yakimarivercanyonmarathon.com 6 Race the Runways Half, 5-K, and Mile Brunswick, Maine 1,200 RUNNERS WHY RUN IT? To fulfill your need for speed Runners take off near the runway of the Brunswick Executive Airport to start this mostly…

WHEN I WORKED at NBC, I covered the Pentagon and Congress and was subject to news whims. Now I work a set time and can run in the afternoon, five to six miles, two or three times a week. I GREW UP playing soccer, and my dad told me recently, “You weren’t a very good ball handler, but you outran everybody in the field.” I RAN THE 400 in high school. I would collapse at the end because I gave it everything. LEAPING OFF THE BLOCKS was a rush. I feel a similar rush when I’m racing to get a scoop or to break news on live TV. GRETE WAITZ was my running hero. She was a great runner and did a lot for girls and women and running. “Running gives you endurance. And there…

MAYBE IT’S BECAUSE RUNNING is so quantifiable, but most runners I know love “magic bullets.” We want to improve—it’s why we run in the first place—and we’ll typically try anything (within reason) that might help us run more miles or faster times. Also, between 20 and 80 percent of us become injured. We loathe injuries, because they usually mean we have to stop running. So most of us will grasp at any straw to cure them—or better yet, prevent them from plaguing us in the first place. We switch shoes, or put orthotics in them, or take them off entirely. We dunk ourselves in ice baths. We sleep in socks that peel our toes back like the pop-tops on old soda cans. We torture ourselves on foam rollers and Pilates…

INSPIRING SPIRIT Thank you for the touching article on Jon Tumilson “After Life” (February). I recall how saddened I was when I heard about the tragic deaths of 17 Navy SEALs in a helicopter crash in Afghanistan on August 6, 2011. I remember the picture of the dog Hawkeye beside the casket. It was everywhere. Little did I know that I would read about his wonderful owner in Runner’s World. If I had a son, I could only hope that he’d have JT’s characteristics. How proud his family must be to know that he’s still inspiring people like me. —ELIZABETH HOMER, Newnan, Georgia Jon Tumilson inspires me to push myself on every run. For the past year, I have raced wearing a shirt I made to honor those lives lost…

THIRTY TEENAGERS crowd around P.E. teacher Amy Farmer inside a small gymnasium at Hinkley High School in Aurora, Colorado. “Ladies and gentlemen! Let’s go!” she shouts. Farmer blows her whistle and they begin a drill that includes running, hopping, and shuffling sideways across the squeaky wood floor. A redheaded boy bounds by, kicking his heels high, and Farmer says: “Flair! Look at that flair!” A girl wearing a Muslim headscarf dashes past, and Farmer calls out, “Good job, Chicken!” a good-natured joke between the teacher and student, whose family raises poultry. The students, winded and red-cheeked, laugh at her jokes, knowing that beneath Farmer’s breezy exterior is someone who cares. Most kids at this school, just outside Denver, are poor. Many are immigrants: 53 languages are spoken among the student…

Daniel Tapia, 26, Prunedale, California 1] Super Soaker “The first 13 miles there was a headwind of 30 mph, and the rain never let up.” 2] Happy Ending “I thought a top-10 finish would be good. Winning (in 2:16:29) was surreal.” 3] Legal Eagle “I majored in legal studies at UC-Santa Cruz. I’m pursuing criminal law. I like that you’re always in court.” 4] The Case For... “UCSC’s Banana Slug is a good mascot because it fears no predator.” 5] Temp Work “I wait tables in the family restaurant. I can also make some good spaghetti.” 6] Waiter Woes “I’m always complaining that my feet hurt. But I do run for two hours before work.” 7] Less Pasta? “Meb [Keflezighi] once told me, ‘You need to lose 10 pounds.’” 8]…

Daniel Tapia, 26, Prunedale, California 1] Super Soaker “The first 13 miles there was a headwind of 30 mph, and the rain never let up.” 2] Happy Ending “I thought a top-10 finish would be good. Winning (in 2:16:29) was surreal.” 3] Legal Eagle “I majored in legal studies at UC-Santa Cruz. I’m pursuing criminal law. I like that you’re always in court.” 4] The Case For... “UCSC’s Banana Slug is a good mascot because it fears no predator.” 5] Temp Work “I wait tables in the family restaurant. I can also make some good spaghetti.” 6] Waiter Woes “I’m always complaining that my feet hurt. But I do run for two hours before work.” 7] Less Pasta? “Meb [Keflezighi] once told me, ‘You need to lose 10 pounds.’” 8] Inspired Reads “Dick Beardsley’s Staying the Course, Ryan…

3 POSTRACE RECOVERY MUST-DOS 1. Keep Walking Letting your heart rate gradually return to its resting state—rather than stopping abruptly—helps flush lactic acid from your muscles to jump-start the repair process. 2. Use Tools A 10-minute cold-water bath, compression tights, and a foam roller can help reduce inflammation. (Watch a tutorial on how to roll out at runnersworld.com/foamroller.) 3. Resist the Road Though you might be itching to run the next day, tame that temptation. If you must do something, crosstrain. After that, test the waters with easy runs. Doing too much too soon can lead to injury. THE PULSE How do you get motivated to run after the winter slog? 44% Sign up for a race 6% Run with other people 5% Buy new running gear 2% Weigh myself…

IF YOU WANT TO RUN FAST, the saying goes, you’ve got to run fast. To stoke speed, most runners do traditional speed-work: aiming for near race pace over distances of 400 meters or more, with recovery periods equal to the length of the repeat (or slightly less). Or you can get fast even faster with supershort, superfast efforts, sometimes referred to as high intensity interval training (HIIT). While HIIT definitions vary, repeats are generally 10 to 60 seconds long, run nearly full out, and are followed by a rest period lasting one to four times the length of the effort (so you’re recovered to do the next repeat at the same speed and with good form). Researchers have found the low volume, high intensity approach of HIIT training can boost your…

When you’re just starting out, any type of interval—even alternating walking with jogging—will challenge your body in new ways. Gibala suggests incorporating one of the following workouts each week to introduce intensity and boost your speed. Track Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves. Trail Intersperse an easy run with three to four 20-second, moderate-intensity surges. Hills Do an easy run that incorporates three 20-second climbs, each one at a moderate effort. 22% OF RUNNERS SAY THEY ENJOY HARD SPEEDWORK SESSIONS. 8% WOULD RATHER EAT NAILS, REPORTS AN RW ONLINE POLL.…

EVERY RUN INVOLVES DECISION-MAKING—when to run, what route to take, how far to go, with whom to run. While it’s easy to get set in a routine, it’s also a good idea to consider your options. Mixing up what you do benefits your fitness and your state of mind. When you’re faced with a this-or-that situation, here’s how to choose wisely. 10 MINUTES OR BAG IT? Go out and run! Even a minimal 10 minutes helps maintain your body’s running adaptations. And the brief break in your day can significantly boost your mood. (Bonus: No shower required.) INSIDE OR OUT? Black ice or torrential downpours can make treadmill running necessary. But most runners should get outside as often as possible. Why? First off, the fresh air is just more pleasant and will…

Q If my legs are sore, should I skip a planned easy run? A It depends on how sore you feel. A short, superslow run may in fact help dissipate relatively mild soreness, though if it doesn’t, just call it a day. With more moderate to extreme discomfort, your best bet is to take the day off or do light cross-training like cycling, swimming, or brisk walking. The change in activity will allow your running muscles to repair and rebuild, and the movement will stimulate bloodflow that removes waste products and hastens healing. —KRISTY CAMPBELL is an RRCA-certified running coach in Philadelphia and an online running coach (runthelongroad.com). Q How should I change my form when I run uphill? A Modifying your form will help you run quicker and more comfortably up any incline.…

Trail mix with almonds, raisins, and gluten-free pretzels Raisins and pretzels offer a quick hit of carbs, while the fat in almonds provides longer-lasting energy. Mango smoothie with Greek yogurt, almond milk, and mint leaves One cup of mango matches the carbs in a medium banana. Greek yogurt is a high-protein choice. Whole-grain gluten-free tortilla chips and guacamole Avocado is a good source of fiber and healthy fats. Tortilla chips are a crunchy and convenient high-carb snack. Plain popcorn with sea salt and garlic powder A few simple seasonings perk up this often-overlooked antioxidant-rich whole grain. Gluten-free English muffin with almond butter and honey The healthy fats in almond butter add long-lasting energy, while the honey provides quick-burning carbs. WHILE 3.1 MILLION AMERICANS HAVE CELIAC DISEASE, ABOUT 30 MILLION MORE HAVE A GLUTEN SENSITIVITY OR INTOLERANCE.…

Tagliatelle with Peas, Chili, and Mint While many pasta primavera recipes use a mix of vegetables tossed in a fatty cream sauce, Bittman’s version highlights one fresh, seasonal vegetable enhanced with herbs and spices. Half a cup of peas contains nearly 50 percent of your daily need for vitamin C and four grams of fiber. Salt 2 cups shelled peas 1 pound tagliatelle, fettuccine, or linguine 3 tablespoons olive oil, divided 1 tablespoon minced fresh hot chili (like Thai) 1/2 cup chopped fresh mint, plus more for garnish 1/2 cup freshly grated pecorino Romano cheese, plus more for garnish CALORIES PER SERVING 393; CARBS 64 G; FIBER 5 G; PROTEIN 15 G; FAT 11 G Fill a large pot with water. Heat it over high heat until boiling. Salt the…

IF YOU COULD EAVESDROP on a runner’s internal monologue, it might sound like this: Forgot my sunglasses. Pretty bird. Should’ve worn another layer. What’s for dinner? Hill! New shoes feel good. Pasta? Gotta buy pasta. And olive oil. I’m overdressed. I’ll do take-out. Dog! Buddhists call this mental pingpong game “monkey mind,” meaning that the random musings bouncing around your head are like a barrelful of rambunctious primates. It’s a natural state for runners who are happy to let their minds wander for miles. But when you become stressed (about an upcoming race or life in general), those monkeys can go bananas. And when they make too much noise (Why did I sign up for this race? My feet hurt! I’m hungry!), it can be tough to perform your best…

Prepare to race While everyone else around you fusses with their iPods and watches, find a spot to sit and focus on breathing for a few minutes. Doing so will calm prerace jitters and give you a chance to remind yourself of how well-trained you are, which will help you stay positive. And it might also psych out your competition. Follow your breath As you run, breathe in for three strides, then out for two strides (see “Running on Air,” page 96). Try to repeat this—keeping your breath deep and consistent—throughout your entire run. An intersection or car or flower may distract you. It’s okay to notice these things; just return to your breath afterward. Do a body check Before you head out, take 60 seconds to stand still and…

RESEARCH LINKS VIGOROUS EXERCISE with improved memory, mood, and mental clarity. But a new study in Medicine & Science in Sports & Exercise reports that running in a polluted urban area could diminish the positive brain boost you would ordinarily get from a workout. Why? Hard exercise makes for faster and deeper breathing, meaning you take in more air—and everything in it. That exposes your body (and brain) to more toxins. Here’s how to breathe easier on your runs. IN THE CITY Vehicles and industrial sources emit harmful particles and gases that can make your eyes and throat burn, your head ache, your chest tighten, and your breathing labored. Long term, it increases your risk of heart and lung disease. MANAGE YOUR RISK “The positive benefits of running likely outweigh…

THE SMALL STRETCH of road I’ve been running on for the last five years is ideal in lots of ways. It’s not too flat, so it rarely gets boring. The hills are abrupt and brief and look much worse than they feel—good for bragging rights without breaking you in half. There are curves that draw you around each corner but none so sharp that they’re dangerous. If you hit it right, you seldom see cars, and the ones that do pass are in no hurry and know where they’re going—you never have to point and nod and shout through a crack in the window about the large tree to the left of the fence row past the old church, no, the other old church, no, the one past that. There…

MY HUSBAND LEFT for a distant job the day before our son turned 3 months old. The local carpentry work had all dried up, but there was plenty for Clint four hours south. It was a steady paycheck, and he could drive home on the weekends. Lucky us, I told myself. But I felt incomplete. For three months, Clint and I had spent every day together, tag-teaming our baby. Inspecting every inch. Analyzing every squeak. Together, we shared sleep deprivation, wonder, worry, and love. And now, Clint was gone. I went for my first postbirth run during his first week away. After an early pregnancy scare, I had been confined for months to low-impact activities, and simply lacing my shoes felt familiar and reassuring. But that’s where the comfort ended. I was…

THE GRANDSTAND AT MARSHFIELD HIGH SCHOOL is nearly empty, but it seems like everyone in Coos Bay, Oregon, is on the track. People are crossing the finish line in every way possible—the buzz-cut high school kids out in front, the stoic folks wearing earbuds, the willowy 9-year-olds accompanied by red-faced parents. Oldtimers limp around the turn to huge applause. A handful of people propel themselves toward the finish line, unashamed of the spittle hanging from their lips and of their gasps and of having run themselves ugly. And then there’s me up in the grandstand in my jeans and my Chuck Taylors and my different kind of ugliness. Last night, driving down from Portland for the Prefontaine Memorial Run, I almost convinced myself that I was still a runner. As…

RACING: BEST FOR FAST-PACED TRAINING New Balance Minimus 10 V2 Trail $110 The Minimus 10 Trail was a trendsetter when it debuted nearly two years ago. Little has changed since then, but the outsole now has six-sided lugs of varying size—larger in high-wear areas, smaller in positions requiring less durability—for improved traction and weight savings. BOTTOM LINE: A truly minimal shoe with excellent traction and durability. HEEL CUSHIONING FIRM SOFT FOREFOOT CUSHIONING FIRM SOFT FLEXIBILITY FIRM SOFT WEIGHT: 6.3 oz (M); 5.2 oz (W) HEIGHT: 16.2 mm (heel); 11.3 mm (forefoot) HEEL-TO-TOE DROP: 4.9 mm Inov-8 Trail Roc 245 $120 When you want to get in touch with loose or sloppy trails, reach for the Trail Roc 245. “Cushioning is sparse, but it does its job and protects my foot without getting in the way,” says Shaun Luther, from Reading, Pennsylvania. Offering even more…

“WHOA,” SAID A GUY to my left, a few miles into the Big Sur International Marathon. “Your ponytail is sticking straight out behind you.” I chuckled nervously as another 40-mile-per-hour gust halted our forward progress. The race heads north on California State Route 1, a two-lane stretch that overlooks the Pacific Ocean. I’d traveled across the country to run it, imagining myself tackling the jagged elevation profile while enjoying the sights of redwoods, wildflowers, and, of course, the expanse of saltwater rising and falling onto the rocks below. Strong and persistent coastal winds had not been part of my fantasy. “It’s going to be a long day,” I replied. How long, I wouldn’t know. I’d left my watch at home and vowed to run by feel. I couldn’t be upset…

From the 3000-meter steeplechase to ultramarathons, MAX KING, 33, excels at all kinds of races. In 2012, he placed 19th at the U.S. Olympic Marathon Trials, sixth in the steeple at the Track Trials, and won the JFK 50 Mile in a course-record 5:34. His other accomplishments—often on trails—are too numerous to print. Q With national-class credentials on the track, cross-country, and roads, why focus on trail racing? A I don’t know that I have just yet. I’ve had more off-road success, but my days of track, cross-country, and road racing aren’t over. Still, I enjoy running trails every day. I can’t say the same about the track or roads. Q You race almost every other weekend year-round, often at long distances. What’s your key to recovering and avoiding injuries?…

APRIL 6 Yakima River Canyon Marathon Yakima, Washington 600 RUNNERS WHY RUN IT? To climb with creatures This curvy point-to-point race (above) offers its field of 600 runners sweeping views of the Yakima River Canyon and the animals that make their homes there. Bighorn sheep and herds of elk and deer have been spotted along the course. The basalt cliffs lining the route host the densest concentration of nesting hawks, eagles, and falcons in the state. The highest point in the course comes at mile 23 after a significant two-mile climb, but the course loses 321 feet in elevation from start to finish. yakimarivercanyonmarathon.com 6 Race the Runways Half, 5-K, and Mile Brunswick, Maine 1,200 RUNNERS WHY RUN IT? To fulfill your need for speed Runners take off near the…