Table of contents for Issue 4 2022 in Runner's World

DIXON HEMPHILL RW+ Member, P.32 One of my best runs was when I qualified for the Boston Marathon by running 3:44 at age 70 in the Shamrock Marathon in Virginia Beach. I suggest training for nine months and running a single distance of at least 20 miles during the last month before the marathon. ALSO: Coffee, graham crackers with peanut butter, and Ensure. NIKHITA MAHTANI Music, P.40 My first run during the COVID quarantine was also my first-ever run—and it’s still the best I’ve done. I couldn’t do much, and I’ve never been so out of breath in my life, but it helped me manage the pain and confusion I was feeling at the time. ALSO: I definitely can’t outrun my corgi! He is a bullet. But I would say…

I always do long runs with a handheld bottle (I was using Nathan’s during marathon training), and if I have a trusty friend or one of my parents riding a bike alongside me, they’ll have a bottle topped with a Nuun tablet for me. I try to take a sip every couple of miles, depending on the heat and humidity—or however often I want a little break. But I definitely try to hydrate extra the day before and the morning of a long run. My goal is to finish a water bottle about an hour before I take off so I have plenty of time to use the bathroom before I leave. I haven’t gone all out with a belt or vest yet, but I think that’s in my future.…

As an ultrarunner who primarily runs on trails, I almost always carry my hydration with me in a pack. To avoid getting caught in a hamster wheel of running laps, and to enjoy as much forest scenery as possible, I prefer to run big loops or out-and-back routes. So I load my pack with everything I need for four, five, or even eight hours of running and hit the trail. I opt for soft flasks, piling up as many as I’ll need for a big day out. Large bladders would allow me to carry more in a single pouch, but the ability to carry separate electrolytes and plain water lets me get the best balance of calories and pure hydration. On top of that, I find I get better weight…

IT’S PROBABLY NOT often you think about your breath. But paying attention to and practicing intentional breathing is a key that can unlock better performance—just like logging regular miles, maintaining form, and staying hydrated. “The more effectively you are breathing, the more you can adequately supply your cells with oxygen and remove the carbon dioxide from your cells,” explains Michele Olson, PhD, FACSM, CSCS, senior clinical professor of sport science and physical education at Huntingdon College in Montgomery, Alabama. Most of your energy comes from your breath—not food or drink. So when breathing is inefficient, it places extra stress on the cardiovascular system, resulting in fatigue setting in faster, explains Alex Rothstein, CSCS, an ACSM-certified exercise physiologist and program coordinator of exercise science at New York Institute of Technology. Step…

YOU JUST CROSSED that finish line. Congrats! Whether you crushed a half marathon, a full 26.2, or an ultra, now is the time to focus on postrace recovery. While you might think recovery is something that starts in the days after a race, the truth is you should start the process as soon as you make it through the finish line—a cooldown for your nervous system, postrun nutrition, and muscle TLC are all important. Now, I don’t mean to suggest you should skip over the hard-earned celebratory part of your accomplishment. Absolutely not! Wear your medal with pride while you enjoy a hearty brunch. But follow these simple recovery steps, and that finish will feel even sweeter. Replenish right away // How many times have you sprinted toward that finish line,…

LEE COOK, 77, GREER, SC In March, I ran my first marathon at 3:48:59, which broke the previous South Carolina state record by 20 minutes. And last year, I ran an 8K race with 340 runners. I finished 50th overall based on my time, but I had the highest age-graded percentage of all the finishers. Using the agegrading percentages from past races, I know that I’m a better age-related runner in my 70s than I was in my 40s. ELIZABETH HANSELMAN, 73, GAINESVILLE, FL As Gainesville’s Galloway Program Director, I encourage Jeff Galloway’s run/walk/run approach. I wouldn’t be running if it weren’t for this effective, injury-free method of training. Although I’m no longer as fast as I was in my 30s, I enjoy running even more now that I’m in…

It happens to the most seasoned and unnaturally enthusiastic runners: Every now and then you simply run out of gas. Your chest is burning, your motivation is flagging, there’s a shortcut home right there, you want to sit down like a normal person. To get over that hump, I keep an emergency playlist filled with songs guaranteed to put the wind back in my sails. Next time you find yourself in need of motivation, deploy one of these. “AS,” STEVIE WONDER A classic from Stevie’s untouchable streak in the 1970s. This one starts nice and smooth, and then builds, and then builds some more, and then you’re pounding the pavement harder and more happily than ever. Warning: It’s seven minutes long, so pace yourself. “CONSTRUCTIVE SUMMER,” THE HOLD STEADY Any track…

PRICE: $150 | TYPE: Racing Flat | WEIGHT: 6.6 oz (M), 5.5 oz (W) | DROP: 8.5 mm (M), 7.6 mm (W) THE ALL-NEW PACER looks a lot like a 1400 for good reason: It’s a remake of that versatile racing flat—on steroids. But, is there a place for a 1400-type shoe in 2022, even if it leverages all of the latest high-tech materials? Just a decade ago, the 1400 was a do-itall shoe, capable of handling any road race distance or track workout you could throw at it. Heck, of the 77 different models I’ve raced in over the past 12 years, none has been employed more often (32 races) or at such a wide range of distances—a sub-5:00 road mile to a three-hour marathon, and even up the Mount…

I CAN RECALL my first cross-country practice as a high school freshman, running in jean shorts and old tennis shoes on our home course at Indian Island County Park in Riverhead, New York. I eventually traded in my denim for more comfortable gym shorts and replaced my thinly cushioned Keds with flats. I stuck with those shoes as I trained and raced, too intimidated by the spikes teammates wore during meets. It’s been 20 years since that day at Indian Island, and even though I’m a seasoned runner, I’ve only now mustered up the courage to lace up XC spikes. Hoka’s Rebekah Broe educated me about this unfamiliar footwear category, and the Brooks shoe development team recounted their quest to build a spike to rival that of the leading contender,…

Spikes aren’t the same as when I went to high school, circa mid-2000s. Today’s models are more streamlined and lightweight. Nike has been at the forefront of producing the best spikes, according to Nikhil Jain, who is Brooks’s Blue Line senior manager. “We built spikes that were good, but they were not good enough,” said Jain on a video call. “We wanted to make sure that our athletes had the best product.” Brooks athletes were given the option to race in the competition’s shoes during the last Olympics cycle. And all of them chose Nike. “That was obviously really difficult for everyone,” said Jain. After licking their wounds, the two key things Jain and his team focused on when reconstructing their spikes were weight and energy return. According to Jain,…

As a general surgeon, David Kabithe, 53, of Hopkinsville, KY, uses running to encourage the people around him to live healthy lives. “Running enables me to be a good role model of health and accountability for my family and all those who look to me for health advice as a physician,” he says. Samuel Foutz, 35, of Dover, OH, learned to love running from his father. “When I was a kid, I used to ride my bike alongside him while he went out for a run,” he says. “We would load up our VW van and head out to his favorite training course in our hometown. I’ve been lucky to run a few lowmileage runs with him, and maybe someday we’ll be able to run a marathon together.” Lorena Mertz…

CAROLYN ENNIS, 63 HUMANITARIAN / AMMAN, JORDAN JUST DO YOUR BEST—NO ONE CAN ASK YOU TO DO BETTER THAN THAT! GLOBE TROTTER I love running in new cities. Even when I’m in town for just a few days, running is my favorite way to get a sense of the sights and sounds of the city, particularly early in the morning. I check out maps, look at city districts, and consider any security risks, but my basic approach is just to get up and go, taking whatever route looks interesting. BARE NECESSITIES I’ve always enjoyed running barefoot, and I was inspired by watching extremely fast barefoot runners at the Gezira Sporting Club in Cairo. I started out slowly but have been running in barefoot running shoes full-time since 2011 (my favorites…

Though I like plotting my routes to pass farmers’ markets or convenience stores in case I need to buy a bottle of water, I try as much as possible to avoid stopping. And after testing a few types of hydration belts and vests, I’ve determined that they’re not for me—they just weigh me down. That’s why I really like handheld flasks, particularly Nathan’s SpeedDraw Plus Insulated. It doesn’t sweat, so my hand always stays dry, and the fit is snug enough so I don’t need to actually grip the flask. Hell, most of the time I forget I’m even holding anything. Now if I could just learn not to guzzle all 18 ounces within the first 20 minutes of my run……

If you’ve heard of kettlebell training, you’ve probably heard about the swing. It’s one of the most traditional kettlebell moves and has plenty of benefits for runners. “It trains explosive power, is low-impact, trains the posterior chain [back of the body], hip extension, and the core, and it also trains endurance and aerobic capacity,” says Jenna Langhans, kettlebell-certified coach. To do it properly, first set up for success: Start with a lighter kettlebell than you think you need, around 6 to 12 kilograms (about 13 to 26 pounds) for beginners. Then stand about arm’s length from the bell, feet slightly wider than hip-width apart. Push hips back, hinging, and reach for the bell. (Hinge like in a deadlift, not a squat.) Tip the bell toward you. Arms should be straight,…

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BECAUSE RUNNING IS a universal sport, you can find amazing racing opportunities all around the world. A destination race is a great option for your next A-race, or you can roll it into a bucket-list vacation. Running the Berlin Marathon in 2017 was one of the highlights of my running career—I got to show off my fitness after a long training block, and then I decompressed at Oktoberfest. Not a bad postrace party. I recently chatted with RW+ member Jessee Urbaitis of Milwaukee, who is running the London Marathon in October and wanted to know what to expect for her first international race. Planning your own runcation? Steal these three tips from our talk. Prioritize convenience JESSEE //London is next up on my quest to run all six world marathon…

DOES YOUR RUNNING MUSIC REVEAL YOUR TRUEST SELF? Distance running has its hazards. We expect the sore knees and the tight hips; we navigate the early mornings and figure out something for the surplus of race T-shirts. But on top of all of that, I am dealing with something uncomfortably personal. Thanks to running, I’m navigating the world’s silliest identity crisis. Here’s the deal: I must run to music, and I start off every long run like the indie rock guy I consider myself to be. “An open road and a new Arcade Fire album,” I tell myself in mile one. And that works…for about 20 minutes. Then the endorphins start and my mood lifts and my fingers make decisions my conscious brain might not condone. I click away from…

South African runner Tim Stones has been deaf since birth, and yet Stones learned to play the piano and sing in choir when he was a child. Today, with the help of hearing aids and a cochlear implant, he composes music and can play by ear. He has also completed 25 marathons and 25 ultras, all without being able to hear the starting gun, the crowds, or the runners around him. That might seem to make for a bleak race, but Stones insists that it gives him room to hear his own thoughts, and that he runs to a never-ending stream of internal tunes. Here, Stones, 42, discusses how music became one of the greatest forces for good in his running life. RW: Why did you start running? TS: I…

ROCKMYRUN / $7.99 PER MONTH This clever tracking app mixes your favorite tracks into run-boosting playlists. It automatically shifts the tempo of the song that’s playing to sync with your heart rate and cadence. You can also set the BPM prerun to match your running needs. FIT RADIO / FROM $ 7.99 PER MONTH Fit Radio serves up DJ-created mixes to match your workouts, with playlists geared toward cadence and specific mile pace. Plus, dive into audio-guided runs and workout programs. RUNNING STORIES / FREE This storytelling app uses your real-time run data to make you the star of your very own augmented audiobook. Experience a special agent extraction or listen to a sitcom where your body’s internal organs are the stars. RUNCADENCE / FREE Concentrating on cadence is an…

On a video call, Broe, director of Hoka’s product and performance footwear, explained why you should choose spikes—the choice is both tactical and mental. Cross-country and track spikes are lighter and have a sleeker silhouette than trainers and racing flats. Some have a tailored heel collar construction for a more secure fit. “The beauty of a spike, whether it’s for cross country or track,” she said, “is that it’s the lightest possible vehicle delivering the most benefit for your most intense efforts. There’s a huge mental advantage to putting on something that you know is dedicated specifically to racing.” In terms of XC versus track spikes, the former tends to have a rubber outsole to provide grip, support, and more protection over various terrain. Track spikes, which are used on…

1 / BROOKS WIRE 8 / $150 WEIGHT: 4.8 OZ (UNISEX) / 5-PIN As promised, the Wire is lightweight, and just as nimble over grass and dirt as it is on a Tartan track. The needles also don’t distract when the path briefly turns to asphalt. There’s not much support—the weight savings had me feel every muscle group working over knolls—and the collar sits a little low around the ankle. However, you still get some cushioning from the tweaked DNA Flash foam, and a little snap thanks to the Xelight plate. For a more traditional Brooks XC spike, the Draft XC ($70) is also available. 2 / SAUCONY KILKENNY XC9 SPIKE / $65 WEIGHT: 5.2 OZ (M), 4.6 OZ (W) / 4-PIN The Kilkenny reminds me of the flats I…

I WAS DIAGNOSED with chronic juvenile dermatomyositis (JDM)—a disease in children that causes skin rash and muscle inflammation—when I was 8 years old. It was tough to control all through college, and I often had to give up sports like soccer. My boyfriend, Ryder, and I started running together in October 2019. When I first started, it was tough, but I kept pushing. Running makes me feel like I can conquer anything! It makes me feel strong, confident, and proud to be me—my past included. LATEST ACCOMPLISHMENTS → I COMPLETED 2021 NYC MARATHON, MY FIRST IN-PERSON RACE AFTER THE PANDEMIC. → I’M RUNNING FIVE TIMES PER WEEK, WITH A REGULAR WEEKEND LONG RUN. → NOW 26 YEARS OLD, I’VE BEEN MEDICATION-FREE FOR THREE YEARS. THESE 3 TIPS HELPED MAKE MY…

As you log more weekend long runs to prepare for racing season, it’s more important than ever to fill up with fluids. The longer you run, the more crucial your hydration becomes. Registered dietitian nutritionist Angel Planells, MS, says proper hydration helps you: • Delay your physical fatigue and maintain performance, mental sharpness, agility, and reaction time; • Reduce the stress on your heart, which allows your lungs and muscles to perform at a high rate for an extended period of time; • Improve your body temperature regulation; and • Speed up recovery from your training sessions and competition. Remember to hydrate not only after your run, but also throughout to replace the fluids you lose, Planells says—especially on a hot day. He recommends sources like water, sports drinks,…

There’s no way in hell anyone could make me carry a bottle, let alone a pack or a belt. I’m lucky to live in a place where I can start running in various directions the moment I step out the door, so on weekends, when my run reaches 10 miles or more, I plan my route in a misshapen figure eight (or a shamrock when it’s really hot), dropping by my house to replenish some of the lost fluids. To be safe, I make sure I get at least a glass of water with electrolytes into my system not only after, but also before my run.…

It’s easy to scroll past all the perks that come with your Runner’s World+ membership, like exclusive fitness advice, curated training plans, gear deals, and testing opportunities. Here’s what you might have missed lately. (Not a member? Head to runnersworld.com/join.) THE PT YOU MIGHT WANT TO TRY In a popular recent story, contributor Heather Mayer Irvine dove deep into pelvic floor therapy, a type of physical therapy that targets the group of interlacing muscles spanning the distance between the tailbone and the pubic bone. This area plays a big role in your health yet is often neglected: Because running is a high-impact sport that causes the pelvic organs to jostle around, having a strong (but not too strong) and toned pelvic floor can help runners—particularly women—stay pain-free. It could be…

YOU PROBABLY KNOW protein is a vital macronutrient for muscle building and recovery, not to mention maintaining strong bones and connective tissues. As the popularity of plant-based eating continues to rise, protein sources from plants flood the food market. One popular source: pea protein. Split yellow peas are most often used to make pea protein powder. And a 1-cup serving of cooked split peas delivers about 16 grams of protein. To make this pea protein additive, peas are ground into flour and then further processed to separate the protein from the starches. Isolates go through an additional filtration step to actually isolate the protein. Depending on the brand, a pea protein powder can have about 15 to 25 grams of the macronutrient in one serving. The pros of getting protein…

DIXON HEMPHILL IS running out of competition. At age 97, it’s hard for him to find anyone to race in the 95-to-99-year-old division. But that hasn’t stopped Hemphill from continuing to train to the best of his ability. After all, in his illustrious masters career, he’s racked up world records, hundreds of road races, and even some viral fame. Not bad for a near-centenarian who is still a relative newcomer to running. Hemphill’s athletic pursuits date back to his days at Middlebury College, where he enrolled in 1946 following a three-year stint as a U.S. Navy officer during World War II. At Middlebury, the Pawcatuck, Connecticut, native won the College decathlon and earned a bronze medal in the pole vault at the Millrose Games in 1949. After graduating, however, Hemphill…

“CALABRIA 2007,” BY ENUR FEAT. NATASJA. It’s a club song but the high tempo and horns make you want to push yourself.—Grant Fisher, 2020 Olympian in the 5K and 10K TAYLOR SWIFT. I also like top 100 hits when I’m headed to the start line. Whatever’s the new jam.— Shalane Flana gan, 2017 NYC Marathon winner “HYPNOTIZED,” BY PURPLE DISCO MACHINE/SOPHIE AND THE GIANTS. It has a great running cadence and really gets me pumped up.—Grayson Murphy, twotime USATF Mountain Running Champion “LOSE YOURSELF,” BY EMINEM. You’ve only got one shot. One opportunity.—Meb Keflezighi, 2009 NYC Marathon winner I LOVE LINDSEY STIRLING’S ELEC-TRONIC MUSIC WITH VIOLIN. It helps me to get into a flow state on long runs.—Sara Hall, 2021 Chicago Marathon 3rd place “ROCKSTAR,” BY DABABY FEAT. RODDY RICCH. Because…

K and I met at a Christmas party in India where a celebrated DJ was playing. I won’t name names, but neither of us was impressed by the headache-inducing EDM thumping out of the booth. “I can come up with a better playlist than that,” K said as we sipped vodka sodas with extra lime (called “nimbu” in Hindi). “Okay, DJ Nimbu,” I said. “Send me some songs.” We went on our first date a few weeks later, but we were quickly separated by the realities of our lives: He lived in London, and I had to go back to New York. Across an ocean, we communicated through text and music. He’d kept his promise. Almost every day, he sent me a new song: Led Zeppelin, or indie pop rock…

Ever since I was a kid, I’ve wanted to vanish into music. I mean total ego death, pure immersion. I’m not entirely sure why it started, but the most honest explanation is that I wanted to explore it like another world. If that sounds like escapism, that’s fair: I’ve tried alcohol and drugs, but those were more trouble than they were worth. So I built a life around music, hoping for a mere taste of the sublime: I’ve played in bands since my early 20s and spent a decade in music journalism. Sometimes my brain would go blank during a show, but not consistently or reliably. Then the stakes changed. In 2017, I was blindsided by a flavor of chronic leukemia at 35 that usually strikes those twice that age.…