Innholdsfortegnelse for April 2016 i Runner's World

INSPIRATION WEEK Looking to hit new targets this year? From March 14 to 18, visit runnersworld.com/goals for daily tips, strategies, and personal stories of runners who nailed their goals. COFFEE! We’ve got our own java! That’s right, and it’s so damn good, we made a video to teach you how to make three beverages with our beans at runners world.com/coffeecrazy. I’M A RUNNER We caught up with Dambisa Moyo on the streets of New York City. Go behind the scenes at runnersworld.com/imarunner.…

HITS JULY 1976 Our aim to serve people of all sizes was evident in this article about breathing for heavy runners. The headline says it all. FEBRUARY 1987 The takeaway from this cover story on body composition is still valid: “Runners need reasonably low body-fat levels. But having too little impairs performance.” SEPTEMBER 2000 “Childhood obesity has reached epidemic proportions,” wrote John Brant a decade before Michelle Obama’s Let’s Move! Campaign. He followed coach and teacher Peter Saccone as he led fifthgrade students at Meridian Elementary in El Cajon, California, through their daily 45-minute run. MARCH 2011 By 2011, 34.9 percent of U.S. adults were obese. Quick fixes were abundant, but our experts wanted to give people a plan they could stick to. Run Your Butt Off! was our solution.…

Infeld is featured in this issue’s HR logo. GROWING PAINS “When I went pro, I ran myself into the ground. I suffered a sacral stress fracture on my left side in 2013, then another on my right in 2014. It was devastating.” BREAKTHROUGH “I worked on my hip alignment, cut my mileage, and ended up medaling at worlds.” ROLE MODEL “I train with Shalane Flanagan. She’s believed in me through it all. Before worlds she told me, ‘These moments don’t come often, so you have to stick your nose in it and see where you end up.’” GUILTY PLEASURE “I love wine. A friend just asked me what my favorite kind was and I said, ‘Red. All the reds. White’s my second favorite.’” PET PASSION “In the morning I check…

CAREER BACK THEN Flemming dropped out of a music education program in college and bounced from one “dead-end job” to another. TODAY He teaches high school music. His long-term goal: get a personal training certification and a nutrition degree. DINNER BACK THEN A bacon cheeseburger with fries and chicken nuggets, plus vodka with soda. TODAY Stir-fry with chicken, rice, and vegetables. FITNESS BACK THEN “I would be out of breath walking from my front door to my car.” TODAY He runs 20 to 30 miles a week, strength-trains four times a week, and drives for half of his commute and rides his bike the rest of the way— about 22 miles. MOOD BACK THEN “I was always down.” TODAY “The best thing about being happy and healthy is the sense…

MOMENTOUS A thief posing as a customer runs off with a runner’s purse in a New Orleans specialty running store. Oral Roberts puts Fitbits on its incoming students so they’ll avoid the Freshmen 15. If they don’t reach 10,000 steps a day and 150 minutes of exercise a week, their PE grades suffer. Adrianne Haslet-Davis, who lost most of her left leg in the Boston attacks, plans to run the Boston Marathon this year. Production begins this month on Jake Gyllenhaal’s Stronger, a film about Boston bombing survivor Jeff Bauman. Former NBA star Yao Ming partners with Hood to Coast to bring the Oregon relay to China. Get Mark Remy’s Runners of North America: A Definitive Guide to the Species on April 5. And November Project: The Book on April…

Back when he played high school football, Ryan Fann always carried duct tape with him. When the foot portion of his prosthesis would break off, the linebacker would do a midgame repair. Fann had been dealing with equipment malfunctions for most of his life. His lower left leg was amputated when he was 3 after he was hit by a truck. Fann was fitted with a prosthesis—one designed for walking, not the rigors of sports. Regardless, Fann took up football when he was 5. His senior year in high school, in 2002, Fann was named special teams MVP and was selected as one of 80 students in the state to play in the Tennessee East-West Shrine Bowl. A pregame interview with ESPN caught the attention of Bryan Hoddle, who was…

HILL FARTLEK Pick a three- to six-mile loop with a few hills, and run up each as strong as you can. Sprinting isn’t essential: Maintaining your flats pace makes a good starting point. HILL REPEATS Climb a moderate slope at 5K effort, progressing to all-out effort over the course of 45 to 60 seconds. Do six to eight repeats. Recover by jogging the downhills. HILL CIRCUITS Find a steep hill near a moderate one. Sprint up the steep hill for 10 seconds, recover, run at 5K effort up the other for 45 to 60 seconds, and recover. Do three or four reps.…

EVERY TIME you step up to the line, you have three distinct races to run: At the start, you’re fighting adrenaline and trying not to go out too fast. In the middle miles, you’re settling into a pace you can maintain without bonking. And in the final stretch, you’re passing people (you hope) and trying to avoid being passed. Winning each mini-race requires a different strategy and skill set. Pick one of these targeted workouts to do each week, and you’ll be a triple threat on race day. BEGINNING The longer the race, the more disastrous a too-fast start can be. “It gets exponentially bad quickly in a marathon because of the sheer distance,” says Brian Rosetti, founder of The Run SMART Project coaching service. But even in a 5K,…

CONSERVE ENERGY Always complete tough sessions, but don’t make them so strenuous that you “leave your race” at the workout. Make sure you have something left going into a race. RECOVER RIGHT Slow down on easy days. Nelson doesn’t wear a GPS watch: “I’m running slow, and [respecting] the purpose of the day and not making the workout ‘work.’ ” SQUEEZE IN STRENGTH Pick three moves (like squats, clamshells, and lunges; or planks, pushups, and leg swings) to do after a run or while cooking dinner—whenever there’s time.…

DIABETES High-sugar diets have been associated with obesity, increasing the risk of Type 2 diabetes. A 2015 study found that a regular intake of sweetened drinks was tied to a greater incidence of the disease. VISCERAL FAT Drinking sweetened beverages daily is associated with visceral fat, or fat around internal organs. This type of fat (also called belly fat) may play a role in insulin resistance and Type 2 diabetes. CHRONIC DISEASE Sugar is also a potential culprit for obesity, liver damage, heart disease, and cancer. High-sugar diets increase levels of bad LDL cholesterol and triglycerides, and decrease levels of good HDL cholesterol. HUNGER Refined sugar messes with the hormones that make you feel full. When you eat too much added sugar, you don’t get feelings of satiety and can…

STEADY ENERGY More than 60 percent of your fiber needs, lowering levels of the not-sogreat LDL cholesterol. Lentils also keep blood sugar levels in check. PROTEIN POWER More than a third of your protein needs. Add to barley or other grains for the benefits of essential amino acids, which help muscles recover. HEART HEALTH Ninety percent of the B vitamin folate, and 20 percent of vitamin B6, both of which may protect your arteries from heart disease. MINERAL MAGIC Twenty-three percent of zinc and nearly 40 percent of iron needs, keeping your blood cells and immune system healthy.…

IF YOUR PRERUN WARMUP typically consists of jogging—or worse, nothing—here’s reason to step it up. A recent study reveals that a dynamic warmup routine can help you perform better. Researchers compared how well study participants ran after moving versus sitting. When runners did dynamic stretches, they were able to go almost two and a half minutes longer before they tired out compared to when they sat. The following routine is directly from the study. Do each move 10 times, moving through each rep quickly. It should take less than five minutes to complete. HIP FLEXOR STRETCH Stand tall. Flex your hip and knee to bring your right knee up toward your chest as you swing your left arm forward. Lower to the ground, then repeat on the other leg. LEG…

You Run. (Plenty) You Eat Right. (Mostly) IT IS OFTEN SAID that weight loss is a simple matter of eating less and running more. But anyone who has tried that knows it’s hard to balance fueling for a run with trying to burn off calories you’ve already consumed. That’s why runners from all parts of the pack struggle to juggle their exercise and weight-loss goals. If, despite your best intentions, you haven’t lost weight with running (or worse, you’ve gained weight), the first step is to take a close look at what (and how much) you are eating—and why. Have your portions grown too large? Have you gotten into the habit of taking second helpings? Are you continuing to indulge in post-longrun ice cream even when you’re not (be honest)…

There are about 45,000 Guinness World Records, with a few thousand more added each year—a surplus that meant just one page of Guinness World Records 2016 was dedicated to running achievements. Among them: Dennis Kimetto’s 2:02:57 marathon world record and David Smith’s 3:38:15 marathon dressed as a whoopee cushion. (This year’s book went to press before my record attempt.) So how does one make the cut? “It’s at the discretion of our editorial team in London, depending on what types of themed spreads they’re putting together or what’s particularly hot in the culture,” says Kimberly Partrick, Guinness World Records head of records management for North America. But while Guinness puts some records in every edition—like the world’s tallest man—about 80 percent of each book is composed of records that have…

I’ve been training on a treadmill— what should I expect on race day? Wind resistance, cooler air, and any hills on the course can make your usual treadmill pace feel more challenging, so plan to run based on effort rather than pace. How should I race if I haven’t been doing much speedwork this winter? Instead of focusing on a goal time, think of the event as an assessment of your fitness. This can help you determine what to work on this spring. After warming up, run the first 50 to 60 percent of the race at an easy pace, then push a little harder through to the finish. What’s the best warmup to do before a cold race? Before you leave home, take a shower to preheat cold muscles,…

THE HAPPIEST PLACE ON EARTH RunneR’s WoRld hosted its RunneR’s WoRld VIP program, presented by 2Xu, for the dopey Challenge at the walt disney world marathon weekend presented by Cigna. Most of the runners who enjoyed the VIP perks were up to the dopey task, running a 5K, a 10K, a half marathon, and a marathon in four consecutive days through various disney parks as the sun rose over the happiest place on earth. At the same time, global running industry leaders came together for rundisney’s first-ever state of the sport forum and race director series, hosted by esPn Wide World of sports Complex and disney springs senior vice president maribeth Bisienere. RunneR's WoRld editor-in-Chief david willey moderated a panel discussion at disney’s Contemporary Resort featuring the leadership from all…

If Saiger is heading out for a run, he’ll be back in an hour—as long as he’s going with his dog, Skola. Otherwise, he might be gone a lot longer. “A few weeks ago, I went out at 9 p.m. and ran 26 miles,” says Saiger, who averages 60 miles a week. “I have a lot on my mind after work, and I go and clear everything out.” That work is Miansai, the handmade jewelry and accessories company he launched in college that now is sold at Nordstrom and Barneys New York. Despite his upscale success, his dress code is casual chic. “I wear Levis to work,” he says. “In everyday life and in running, I dress to feel good.”…

Readers, heads up: The column you are about to read is not about running, per se. It’s about linguistics. And humor. And the media, and police crime blotters, and 1980s New York. ¶ Ultimately, it’s about the word jogging. ¶ Runners, as a group, have a famously tense relationship with the word jog and its derivatives. We tend to bristle when someone calls us joggers or describes our pursuit as jogging. Just hearing these words can grate. Like when someone says moist. It makes you squirm. ¶ We struggle to define the word, lest it define us: What’s the difference between jogging and running? Is it a matter of pace? Distance? Form? I’ve seen jogging described, with absolute sincerity, as anything slower than 10-minute-per-mile pace. As if that weren’t an…

Let’s take a moment to remind ourselves of something: This is a column about becoming a runner. In my brief tenure as your newbie, I’ve thus far taken nary a step, and while it’s been fun seeing how long I could appear in Runner’s World without running, I’m thinking I should get out there. Hang onto your moisture-wicking hats, friends: It’s go time. Saturday Yeah, that’s right: Go time. I took this assignment because I wanted to push myself. I wanted to surprise myself! I wanted to exceed my expectations. If you’re gonna be a runner, you gotta run, right? Also, I wouldn’t want to deprive you readers of my keen insights into this tough but worthwhile undertaking, this elemental physical challenge—whoa, there’s a bunch of new documentaries on Netflix!…

Focus on the shoe. Breathe in, breathe out. Calmer? RW’s hyperkinetic art director Erin Benner was after she fashioned this zen rock garden. “I was surprised how meditative it was,” she says. “It required all my focus. I couldn’t talk or think about anything else.” Meditation gurus say that mind-set— centered and free of external distractions—helps runners calm their nerves, deal with doubt, and appreciate the journey. “In both anguish and jubilation, just one more mindful step is all there is,” says ultrarunner Tim Olson, who hosts running meditation retreats (see page 56).…

TIPS FOR BEGINNERS FROM AN EASYGOING COACH A mile can be more than just 5,280 feet. For new runners, completing that first mile is a major achievement. More seasoned runners find that logging an extra mile or two per week builds stamina better than any other technique. And adding a mile’s worth of faster running to your weekly routine can help you run more efficiently, making every mile feel easier. Here’s how to get started and keep going. WORK UP TO A MILE Spend your first week of activity walking every other day, increasing to a onemile walk. Next, introduce your body to running—walk a quarter-mile, then insert a five-second jog into each minute. If you begin huffing and puffing, walk for a few minutes before adding short run segments…

The first time I tried the all-out fade, I threw up in the bushes. It violates everything you know about pacing: Instead of controlling your effort to maintain a pace for a certain distance, you take off at a sprint and fight your way through the inevitable fade. I encountered it in a physiology lab, where researchers used it to push runners past their supposed VO2 max limits—that’s how hard it is. But you can harness its power in training. WHY IT WORKS Last year, researchers published a study in which cyclists did a workout with three 3:00 all-out reps, with 3:00 of rest between each. They were told to sprint as hard as they could, to try to sustain 100 percent effort in each rep. Not surprisingly, the cyclists…

NUTRITION ADVICE FOR HEALTH, HUNGRY RUNNERS BLACK Smaller than most varieties, these hold their shape and may turn a dark green when cooked. Ideal for casseroles. BROWN When you think lentils, this variety is likely what comes to mind—they’re the most common type in grocery stores. They hold their shape, but get mushy if overcooked. GREEN Also known as French lentils, these glossy-coated seeds have an earthy flavor and hold their shape when cooked. ORANGE The most common lentil variety used in Middle Eastern cooking, orange lentils tend to lose their shape when overcooked, making them good for stews. RED With a mildly earthy flavor, red lentils cook quickly and work well with Indian spices. They also work well in spreads and dips. YELLOW Used in making Indian dal, or…

HUEVOS RANCHEROS JARS Feel full with this trio of protein, fiber, and healthy fat. SCRAMBLE 3 eggs in skillet. BLEND together 1 cup salsa verde, ½ avocado, 1 chopped garlic clove, and juice of ½ lime. DIVIDE avocado sauce between 2 widemouthed jars. LAYER in ½ cup canned pinto beans, half the scrambled eggs, ½ sliced scallion, 2 Tbsp. cilantro, and ½ cup crumbled baked tortilla chips. SEAL and chill. GRANOLA MUFFINS Beta-glucan fiber found in oats may improve your running endurance. STIR 2 cups quick-cook oats, ½ cup chopped walnuts, 1⁄3 cup pumpkin seeds, ½ cup dried blueberries, ½ cup chopped dried apricots, 1 tsp. cinnamon, and ¼ tsp. salt. WHISK together 2 eggs, ½ cup honey, ¼ cup melted coconut oil, and grated peel of 2 oranges. STIR…

LEGS 1 / RECOFIT COMPRESSION TIGHTS, $145 These women’s-only tights are made of a carbon-based fabric that improves oxygenation to the muscles. Various panels support calves, IT bands, and the lower back. A men’s version is planned for spring. 2 / CW-X ENDURANCE GENERATOR SHORTS, $120 Using construction that mimics kinesio tape to provide support to the lower back, quads, hips, and hamstrings, these tight shorts also compress for circulation and recovery. Men’s only. CALVES 3 / LORPEN COMPRESSION LIGHT CALF SLEEVES, $30 These medical-grade calf sleeves (22 mmHg in ankle) have graduated compression to optimize bloodflow and oxygenation toward the heart. They also reduce calfmuscle vibrations. 4 / ENERSKIN UNISEX CALF SL EEVES SET, $100 Wear these sleeves to combine the benefits of compression and elastic therapeutic taping. Silicone…

BREAKFAST • ½ cup oatmeal with 8 ounces fat-free milk • 1 medium apple • 8 ounces green tea with lemon • water MORNING SNACK • ¼ cup hummus • ½ whole-grain pita, toasted • 1 cup baby carrots • water LUNCH • 2 slices wholewheat bread and 2 ounces sliced turkey • 1 cup chopped romaine lettuce topped with 2 tablespoons lowfat vinaigrette • 1 cup fat-free vanilla Greek yogurt • water AFTERNOON SNACK • 1¼ cups highfiber, highprotein cereal • 1 banana • 8 ounces fat-free milk • 8 ounces green tea with lemon DINNER • 3 ounces baked salmon • 1 cup brown rice • 1 cup steamed broccoli • water EVENING SNACK • 1 ounce cheddar cheese • 6 whole-wheat crackers • ½ cup sliced cucumber…

My legs feel heavy. Lemon-lime Gatorade sloshes in my stomach. The dense clouds of the early morning have burned off, and the sun beats down on the field, three-plus hours into the 2015 Marine Corps Marathon. On a shade-free stretch of highway around me, men and women alike shed their shirts as the temperature rises into the low 60s. I’m wearing a cool-enough singlet, except over it I have on a thick polyester hot dog costume, with a hood that envelops my head and a bun that reaches down past my knees. Beneath the costume, perspiration beads on my body like grease on a ballpark frank. My running buddy, Chris, hands me a cup of water. I take a sip and dump the rest over my head. It bounces off…

Now featuring images and data for both men’s and women’s shoes CROSSOVER BEST FOR BOTH THE TRAIL AND THE ROAD 361 Ortega $120 The Ortega’s design uses the simplest template for building a trail shoe. Take a road shoe—in this case, 361’s light, flexible KgM2—and give it a beefier outsole and protective upper. The added materials make it heavier, but the result is a durable, moderately cushioned, and versatile shoe. “It’s not clunky on roads,” said Ken Seale of Bernville, Pennsylvania. “And it has ‘trail bones.’” Nike Air Zoom Wildhorse 3 GTX $130 The Wildhorse’s Gore-Tex layer makes it excellent for both muddy trails and snowy streets. It is the most rugged of Nike’s trail models, with a punctureresistant rock plate in the forefoot and Zoom Air cushioning in the…

MARINE CORPS MUD RUN This 5K/10K obstacle race began in 1994, predating the popular Warrior Dash, Tough Mudder, and Spartan Race series by more than a decade. Runners start and finish at the west coast hub of the Marine Corps. June 4–5, Camp Pendleton, California, mccscp.com/mudrun FORT 2 BASE Starting at Fort Sheridan, a U.S. Army post established in the late 1880s, you work your way 10 nautical miles—11.5 land miles—north to Naval Station Great Lakes, where new recruits are trained. August 28, North Chicago, Illinois, fort2base.com SOLDIER MARATHON Begin outside the National Infantry Museum before winding through Fort Benning, home to more than 22,000 soldiers. The race’s second half follows the Chattahoochee River on a shaded, rolling bike path. November 12, Columbus, Georgia, soldiermarathon.com…

THE INBOX RUN TO REMEMBER Thank you for Greg O’Brien’s article “Outrunning the Demons” (January/February) about his experiences running with Alzheimer’s. It was inspiring to know he was able to fight back, but also heartbreaking. I have depression and also run to alleviate my illness. His fight inspires me to keep plodding on, one foot in front of the other. KIM FANNIN, VIA EMAIL The article on running with Alzheimer’s was unexpected yet captivating—a reminder that having the ability to run is a gift to cherish. LESLIE CHRISTENSEN, RAVENNA, OHIO I fought back tears while reading Greg O’Brien’s article. It struck a nerve with me as I watch my own father struggle with this devastating disease. MEGHAN SMITH, VIA EMAIL NEWBIE SURPRISE I begrudgingly read the new Newbie Chronicles (“Kid…

BRIAN FLEMMING BEFORE 625 LBS (ABOVE) TODAY 235 LBS (BELOW IN CANTON, MICHIGAN) At his worst, Brian Flemming weighed 625 pounds, consumed 7,000 calories a day to satisfy alcohol and food addictions, and lived a very isolated existence. “I dropped out of college and played video games all day,” says the 33-year-old. In 2012, he decided to quit drinking and eating fast food, and within three months lost 100 pounds. Too embarrassed to be seen exercising outside, he initially walked around his living room. As he shed more weight, he built the confidence to venture out and begin run-walking. On Thanksgiving Day 2013, he finished his first 5K. By the end of 2014, he was tackling half marathons. He still faced an obstacle, though: contending with excess loose skin left…

I have a buddy who always runs a step ahead of me. He actually looks back to talk to me. Should I say something? —Zach R., Fort Scott, Kansas “How do I stop my partner’s annoying behavior?” I’ve heard a lot of variations on that question. And not just from Mrs. Miles. Most such issues are minor. The habit you describe, however, seems downright rude, even if unintentional— and possibly rooted in some psychological need to “lead” or dominate. I suspect that anything short of a blunt “Stop doing this” will just sail over your pal’s head. So, yes, say something before your next run. Be blunt, but cordial: “Yo. Buddy. Do me a favor? Try not to half-step me while we run? It’s annoying. And worse, it makes it hard…

Can spin classes help my running? Pedaling against high resistance will help you power up hills when you run, and the faster cadence of cycling will improve your turnover. Substitute a spin class for a weekly easy run, but don’t push hard on tired legs the next day. —Kourtney Thomas is a running coach and Spinning instructor in St. Louis. How can I nail my goal pace for a half marathon? Log miles at your goal pace every other week. You can either plan goal-pace runs of five to eight miles (with a onemile warmup and cooldown) or insert two segments of two to three miles at goal pace, with a one-mile jog between, into a longer run. Don’t worry if factors such as hills, wind, or tired legs slow…

BRIANNE NELSON, 35, who races often on the 10-event USATF Running Circuit, won $65,716 in 2015. While that may not sound like much for an elite athlete, it’s second among U.S. women only to Olympian Molly Huddle ($151,700). Relatively unknown, Nelson took second in the USA Half Marathon (1:10:16) and third in both the national championship marathon and the USA 20K. Nelson didn’t emerge as an elite runner until 2012, despite showing early promise. She still holds her Naperville, Illinois, grade school mile record of 6:19. In 2000, Nelson headed to Fort Lewis College in Durango, Colorado. The cross-country coach coaxed her onto the team as a sophomore, and she took 14th in the NCAA Division II Cross Country Championships as a senior. After college, Nelson stayed in Durango, where…

POSTRUN BREAKFAST • 2 eggs scrambled with 1 cup spinach, ½ cup diced mushrooms and onions • 1 pear topped with 2 tsp. cinnamonsugar blend • 2 slices sprouted whole-grain bread MORNING SNACK • ½ cup dried cherries, 20 almonds • 16 oz. unsweetened iced green tea LUNCH • 1 ½ cups lentil soup • 2 Tbsp. hummus with handful of fresh veggies • 1 cup fruit salad with ½ cup plain Greek yogurt topped with 1 tsp. honey AFTERNOON SNACK • 2 oz. turkey jerky DINNER • 4 oz. baked salmon with 1 cup wild rice • 1 cup steamed cauliflower, topped with 2 Tbsp. grated Parmesan cheese DESSERT • 1 slice olive-oil cake with ½ cup blueberries and a dollop of sweetened whipped cream Total added sugar: 10…

GREEN LENTIL SOUP SAUTÉ 2 Tbsp. olive oil, ½ medium onion, and 1 medium diced carrot in a soup pot. ADD 2 cups rinsed green lentils. COVER with 3 cups vegetable or chicken broth and 1 tsp. cumin, 1 tsp. minced garlic, and ½ tsp. allspice. SIMMER for 20 minutes. MASH lentils so half are blended and half are whole (add more liquid to make soup thinner). ADD 3 cups rough-cut Swiss chard with most stems removed. STEEP for 3 minutes until chard is wilted. SALT and pepper to taste. SERVE with wholewheat pita. RED LENTIL SPREAD Blend in food processor until smooth: 1 cup cooked red lentils 1 Tbsp. olive oil ½ tsp. minced garlic Juice from ½ a lemon 1 Tbsp. chopped parsley…

PRO ULTRARUNNER Timothy Olson was nearing mile 70 of the 2012 Western States 100 when he lost his mojo. “The burning in my lungs and legs was at a 10, and each downhill stomp sent stabbing pain into my quads,” says Olson, who watched as another competitor took over his lead. Olson might have reacted with panic and alarm. But he had recently taken up meditation, and the practice helped him focus on his breath, acknowledge his worries, and feel a powerful sense of calm. By dialing down the emotional racket, he was able to hear what his body needed—a little fuel and a few minutes of slow, recuperative running. Tuning into his body and tuning out negative thinking enabled him to react in a smart, strategic way. A few…

1 / Sit with eyes closed. A spot with minimal distractions is ideal, but you don’t need a monastery: The point is to practice tuning out intrusions. 2 / Focus on your breath. Take several slow inhalations and exhale completely. 3 / Quiet your brain. “Imagine your mind as a clear, calm blue sky,” Olson says. Sometimes a storm of clouds obscures that blue sky, but it’s always there. Ride your breath into that lessturbulent space. 4 / Do a body scan. Take stock: How are you feeling? Where do you feel clenched? Where do you feel light? Don’t try to change anything, just observe. 5 / Suspend judgment. “It’s okay if you’re having a stressful day,” Olson says. Try to notice how you’re feeling without becoming discouraged. Whenever your…

COMPRESSION GEAR Snug-fitting apparel designed to improve bloodflow to working muscles from the heart. GRADUATED COMPRESSION Tightest compression is farthest away from the heart, and becomes less tight closer to the heart. DIRECTIONAL COMPRESSION A tension and compression garment that has structure built in to aid in body alignment. MEDICAL-GRADE COMPRESSION Tightness includes up to three medical classes: I (20–30 mmHg), II (30–40), and III (40–50).…

1. You are an experiment of one. No one else has to live your precise life, with your specific challenges, biochemistry, anatomy, injury history, calendar, boss, or family. 2. When something works, excuse-proof it. Running and weight-watching are tough; make the habits that work for you as easy as possible to practice. Keep tempting foods out of the house, out of sight, and out of mind. 3. When something stops working, stop working it. Give any new strategy at least a week before you call it quits. If you’re not seeing results from the strength-training routine you’ve been doing for two months, try something else. 4. Take good notes. Record every run. Same goes with caloriecounting. A 2008 study in the American Journal of Preventive Medicine found that among 1,700…

2 RACES that have Guinness judges on site. Run the London Marathon (April 24) or the Toronto Waterfront Marathon (October 16) to have your record verified in real time—no need to submit evidence, file paperwork, or wait for a response.* 34 RECORDS BROKEN at the 2015 London Marathon 45 RUNNERS who will attempt records at the 2016 London Marathon 660 APPLICATIONS FILED globally for running (marathon, half marathon, and mile) records in 2015 86 RUNNING RECORDS achieved in 2015. “It’s worth noting that this is a pretty high success rate compared with other categories,” says Kristen Ott, public relations manager for Guinness World Records North America. “It could speak to the fact that runners are very committed to their attempts and understand the challenges involved.” *Want to know more about…

EXPLORE THE PAST The exhibits at Fayetteville’s Airborne & Special Operations Museum look back as far as American paratroopers’ first test jumps, which took place in 1940. Admission is free (but donations are encouraged). asomf.org With a total military population of more than 54,000, Fort Bragg is the largest by population of any American military installation. The base, located 20 minutes outside Fayetteville, North Carolina, is also home to the final 16.2 miles of the All American Marathon. The 700 marathoners and 1,900 half-marathoners pass the Airborne & Special Operations Museum (see “Explore the Past,” left) and the “Iron Mike” statue—a tribute to paratroopers past, present, and future—in the city of Fayetteville. Now in its third year, the event helps unite both civilian and veteran communities; over 75 percent of…

Hoppy Trails Easter Saturday (March 26) races worth your bunny PHILLY RABBIT RUN 5K Pay $40 to enter this flat, fast race and you’ll get free admission to the Philadelphia Zoo—which would ordinarily cost $18 to $20— and, if you’re among the first runners to sign up, a free pair of bunny ears. Philadelphia, shakeitoff4pd.org HOP HOP 5K AND HALF MARATHON Finish this speedy course along the Columbia River to collect your festive, Easteregg-shaped medal. Refuel with mimosas and cinnamon buns at the postrace party. Portland, Oregon, hophophalf.com COTTONTAIL CLASSIC Three “sugar stations” along these paved 5K and 10K routes serve up marshmallow Peeps, jelly beans, and chocolate bunnies. Don’t overdo it—you’ll want to save room for the pancakes served at the postrace breakfast. Fitchburg, Wisconsin, cottontailclassicrun.com DON’T MISS IT…

“Running helps us see that we’re all the same, and that’s the basis for human progress.” I FEEL IT’S IMPORTANT to be out in the world forming my own opinions about the global financial markets, so I travel a lot. Wherever I go, there’s always a track or path or park that runners use. Running has definitely become a part of the international zeitgeist. WHETHER I’M RUNNING in Central Park, Lima, Beijing, Paris, or Moscow, I always see the marketplaces, the traffic, kids going to school. You see the common humanity, which I love. I’VE ALWAYS RUN as part of my fitness regime, but I didn’t start feeling like a runner, seeing the sport as an experience in and of itself, until I started training for the 2014 NYC Marathon.…