Table of contents for Issue 6 2022 in Runner's World

AMBER GRAZIANO-CANO Runner’s World+ Member, P.34 When a run gets tough, I imagine that I’m running with my top two idols: David Goggins and Rich Roll. I listen to “Can’t Hurt Me” and “Finding Ultra” over and over during my long runs. They’re monumental to my life’s success and provide fuel for any hard run. ALSO: I never leave home without my heart-rate monitor. I’ve learned to avoid one of the most common mistakes runners make: running easy days too hard, and hard days too easy! ANDREW KASTOR Marathon, P.38 My favorite workout is a light warmup jog for 10 to 20 minutes, followed by a simple fartlek with no “feedback loop.” Just 2 minutes at a hard effort and then 2 minutes of easy running, repeated 6 to 10…

RUNNER’S+ 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.) MONTHLY MOTIVATION Crush next year’s goals with the 2023 Runner’s World Calendar, which features useful training tips, inspiring quotes, breathtaking photography, and race dates across the country. Snag your calendar at the RW store, where members get free shipping on every order: runnersworld.com/calendar. BUILD STABILITY WITH THIS PELVIC-FLOOR WORKOUT A weak pelvic floor can cause a litany of problems in both women and men, like lower back pain, tailbone pain, or incontinence. Strengthen those often-neglected muscles with this popular routine from personal trainer and RW contributor Natascha Grief. Try…

THERE’S A GOOD chance you’re about to finally tackle the big fall race you’ve had on the calendar for months. First of all, heck yes! You’ve made it this far in your training, and the home stretch is on the horizon—keep your eyes on the prize! But if you’re like me, no matter how much prep you’ve put into this current race, you’re probably also thinking about what’s next. I know it can be tempting to move straight from one event into another, but I want to share some ways to spread out your races throughout the upcoming year. That way, you’ll have some periods of less-structured running, resulting in happier and healthier miles. Go All In // Now, I’m not saying you should prohibit yourself from thinking a day…

WHEN AMBER GRAZIANO-CANO was 14 years old, she fell in love with running. As a freshman cross-country runner, she enjoyed the positive and competitive team culture at Granada High School in Livermore, California. At 14, Graziano-Cano also fell in love with drinking. To celebrate making the varsity softball team as a freshman, she tagged along with her older teammates to a party, where they poured her a shot of peppermint schnapps. Her mind soon buzzed from the syrupy booze, and she was instantly hooked. She loved how alcohol could melt away her adolescent stress and make her more social at the older students’ parties. The rest of high school followed a similar pattern: cross country in the fall, softball in the spring, and drinking all year long. By graduation, Graziano-Cano…

Give Yourself 20 Weeks to Train → Beginners should start training 20 weeks out from the race, says Andrew Kastor, coach of the ASICS Mammoth Track Club in Mammoth Lakes, California. This 4.5-month-long training cycle builds up your endurance and aerobic capacity—the secret sauce in a marathon. “A lot of people could go out there and drag themselves through a 5K, but it’s much harder to do a marathon if you haven’t put in the work,” says Rob Watson, ex-pro marathoner and head coach for Mile2Marathon in Vancouver, British Columbia. “The more time you give yourself to do it, the more prepared you will be on race day. You don’t want to cram for a marathon.” Get Comfortable Running at Least 18 Miles → Long runs accomplish two things, says…

“The day before, I drink water early in the morning and all afternoon, but no more water by 6 p.m. so I can sleep at night. I eat at least two hours before the race.”—Elkanah Kibet, fourth at the 2021 New York City Marathon “I wear these specific blue socks with black trim, eat a bagel and peanut butter the morning of the race, eat a Chipotle steak burrito the night before, and check three times that I have everything in my bag for race day.”—Nico Montañez, the fifth-fastest male American marathoner in 2021 “As I warm up, I like to listen to music that I listened to during my buildup. It cues my body that I don’t need to be superhuman but just need to do what I do…

A human being in this modern world has plenty to worry about: societal collapse, environmental disaster, any number of future Batman reboots. But there are some possibilities that we fail to consider, fears we don’t know we have until they move into our heads, and then we are immediately envious of our earlier, untroubled selves. What I’m saying is, I didn’t appreciate signing up for my first marathon and then finding out my toenails might fall off. A first marathon is an intimidating task for even a seasoned runner. For the rest of us, the race date looms on the calendar and stirs up fears new and old, well-founded and implausible. We are correct to have concerns when we take on our first marathon, and we are correct to have…

BEFORE 2012’S STEAMTOWN Marathon, held in Scranton, Pennsylvania, Mirna Valerio, author of body-positive memoir A Beautiful Work in Progress, had purchased what she initially thought were the ideal pair of running tights. Jumping around in them in the store’s fitting room, they seemed perfect. Steamtown is a popular Boston Qualifier for runners because the course drops 955 feet, with much of the downhill coming in the first half. Little did Mirna know, her race strategy would also go downhill that day. For the first eight miles, she ran with one hand holding onto her tights’ waistband to prevent them from slipping down. “Of course that affected my gait,” she said on a call over Zoom. “I had to keep thinking about my pants. I wasn’t really able to enjoy this…

“There is not much gear available for large runners. I cannot find a running hydration pack that fits me. After trying many things, I ended up modifying the straps on one.”—NICK K. “A FIVE- TO SEVEN-INCH INSEAM IS PERFECT. JUST BECAUSE I AM LARGER DOES NOT MEAN I NEED BERMUDA SHORTS!”—DANI E. “If you want to get something other than black leggings and T-shirts, you’re sort of stuck with only a handful of choices. And some brands don’t carry 14/16 in their stores, so you have to order online and then return online.”—KATE N.…

EARBUDS 1 / Shokz OpenRun Pro, $180 The safest headphones for running got a big upgrade this year. Shokz (the company changed its name from AfterShokz a year ago) uses bone-conduction technology to transfer sound through your cheekbones, leaving your ears open to hear approaching cars and other hazards. OpenRun Pro features richer sound with better bass than the Aeropex, a Gear of the Year winner in 2019. You still won’t mistake the audio quality for a decent pair of earbuds, but it’s a fair compromise we’re willing to make for the added protection. The sound is plenty loud when playing music, but spoken word, like podcasts, can be hard to decipher along busy roads. Battery life has been extended to an impressive 10 hours—up from the eight hours of…

Matthew Parsons, 37, of Newcastle, WY, loves reflecting on his training. “I look back on my running logs and remember where I’ve run, how many miles I’ve accomplished, and how many early mornings I’ve run no matter the weather,” he says. “The sense of accomplishment is such a reward.” Libby Bergman, 40, of St. Augustine, FL, competed at the Ironman World Championships in Kona, Hawaii in 2011. “That was always the dream and it was surreal to get to experience it first-hand,” she says. “To me, there’s no more sacred or hallowed ground in sport than that course. The famous Queen K Road was the longest, gnarliest, hottest, and most interminable stretch of road I’ve ever encountered.” Jim Spatara, 51, of Sharpsville, PA, remembers the greatest run of his life…

RUNNE R’S WORLD+ MEMBER ROBYN M. JOHNSON, 57 BUSINESS MANAGEMENT DIRECTOR / MANASSAS, VIRGINIA ONE MAILBOX AT A TIME. A Week in the Life I run three days a week, unless running is programmed into a CrossFit workout. My typical training consists of intervals or hills on Monday, CrossFit on Tuesday, Thursday, and Friday, a midweek goal-pace run on Wednesday, and a long run on Saturday. Sunday is for REST. IRON TOUGH In 2023, I plan to continue my streak as an “Iron Miler” and complete the Marine Corps Historic Half in May. When the half marathon started in 2008, it was called the Iron Mile Company. So every person who’s run that same race since is called an “Iron Miler.” When it started, there were over 3,000 members, but…

You need experience in whatever task you’re trying to be intuitive in, because this concept works by internalizing information over time, says Joel Pearson, PhD in neuroscience and founder of the Future Minds Lab at the University of New South Wales. Think of it this way: You might make intuitive decisions in your current job, but you probably made fewer when you were a new intern. This doesn’t mean beginners can’t start to develop a more intuitive relationship with running. In fact, now’s a great time to start, no matter your experience level. A few guidelines: KNOW THYSELF Running precise splits based on gut (and not a watch) comes from getting to know your body and what certain paces feel like, which takes practice. “When you’re really in tune with…

RUNNING IS LIKELY a pretty big part of your day-to-day, with training sessions, group runs, and races just as important to your schedule as some of your other responsibilities. And if you’re like me, you wouldn’t have it any other way. But what happens when life intervenes and you’re suddenly forced to take a prolonged break from running, or slow down significantly? I connected with RW+ member Jason Hogge, 47, from Calgary, Alberta, who has a half marathon under his belt and used to average almost 40 miles a week, despite being fairly new to running. Because of extenuating circumstances, he had to seriously reduce his mileage after his first 13.1, which left him feeling disappointed that he couldn’t sustain such high mileage all year long. He wanted to know…

MEG McGRATH, 34, OMAHA, NE I started running after I quit drinking. Running improves my mental health, gives me time outside, and makes me feel strong. Sometimes it’s a way to release frustration and sometimes it’s meditative. Running gives me an extra reason to abstain because I’m focused on my hydration, nutrition, and sleep. I’ve also found some great nonalcoholic beers at race expos. SCOTT HAYES, 46, HOUSTON, TX Running has saved my life several times. I’ve been pulled out of the hell of alcoholism by getting back into running more than once in my life, and I’ve been sober for more than 3.5 years now. I credit running (and a good sponsor) for that. I’ve learned more about myself from long runs in the mountains, and I truly believe…

1. OPTP Pro-Roller Foam Roller | $49 The 36-inch length makes it easy to reach those sore muscles without having to reposition the roller. Choose the “super soft” barrel density if you prefer a gentler massage. 2. Coros Pace 2 | $199 A pure running watch—at a great price—with 30 hours of juice in GPS mode to outlast any long run. 3. SuperGoop! Play Everyday Lotion SPF 50 | $22 Even if the skies are overcast, you can get a wicked burn running for three+ hours. This sweat- and-waterproof formula incorporates moisturizing, vitamin E–rich sunflower extract in a travel-friendly size to get you from the TSA checkpoint to the finish line. 4. UnTapped Energy Gels | $11 The best alternative we’ve found if you think regular GU is too thick…

During their training cycles, many coaches—including most featured here—tell their athletes to hit 20 miles at least once. “There’s a big psychological benefit on race day to completing the 20-mile training run,” Kastor says. It’s a major confidence booster, Watson agrees. But is 20 really a magic number? “It’s just a round number,” says Kevin Hanson, coach and co-author of Hansons Marathon Method. The book and method have guided thousands of amateur runners to marathon finish lines with training plans that never ask for more than a 16-mile long run. “The biggest drawback to our plan is convincing people that 20 is just a number,” he says. The Hansons method prioritizes consistent work over the course of a week to build overall mileage, rather than emphasizing one extra-long workout in…

PRICE: $140 | TYPE: Road | WEIGHT: 8.9 oz (M), 7.8 oz (W) | DROP: 8 mm EARLIER THIS YEAR, Olympic marathoner Sara Hall shared on Instagram that the NovaBlast was the Asics shoe currently earning the bulk of her mileage. (At the time, only the shoe’s second version was publicly available.) I was surprised. The NovaBlast 2 is a great shoe; I just couldn’t imagine Sara wanting to log 100-plus-mile weeks in it when she had much lighter-weight options. Granted, I’m no pro marathoner. But I found, as did many of our testers, that the shoe could feel clunky, especially when you’re 10 miles deep into a long run on tired legs. When Asics released the Blast 3 to the masses, Sara’s pick immediately made more sense. The third…

Brands have finally realized that plus-size athletes need more options and that, for a runner like Mirna, who participates in marathons and ultras, comfortable and functional clothing is a necessity. Since becoming a Lululemon ambassador in 2020, she has taken on an advisory role testing plus-size samples. “Just talking to Mirna about the things she wanted to see in the market, not necessarily as an athlete but as a human, the lightbulbs started going off,” said Kate Williams, vice president of Lululemon’s women’s design. “It’s about choice. It’s about having the choice that everyone else has.” When Mirna shopped for activewear 10 years ago, she mostly wore gym clothes from the men’s department. “I could hardly ever find anything to run in,” she said. “There was never any women’s clothes…

GEAR DOESN’T MAKE THE RUNNER, but the right kind of gear can rev up your runs. Runner’s World staff tests the heck out of shoes, electronics, apparel, and accessories that can help to make your workouts easier, faster, and, just as important, more fun. As runners, we know the value in finding the softest shirts, the most effective recovery tools, and earbuds with the clearest sound. The 24 items listed here aced the tests of our diverse team of ultramarathoners, recreational runners, former collegiate track stars, and miles-before-sunrise monsters. This is the gear we continue to use long after the initial test period has ended.…

Rab Phantom Waterproof Pull-On Jacket, $200 I have a closet packed with rain jackets, but this is the lightest fully waterproof jacket I’ve ever tested. At 3.0 ounces, it’s almost a full ounce lighter than the super popular, but not waterproof, Patagonia Houdini. It still packs up small enough to fit into the pockets of some running shorts without pulling them down or bouncing around. Breathable and slim fitting, the Phantom doesn’t leave you feeling like you’re out for a swim if you throw it on underneath a hydration pack, running all day through storms. The snug hood with a wire brim keeps water from streaming in around your face. Since waterproof jackets are still good at keeping some heat against the body, this is a great shell for snowy…

The Utilitarian Zephyr Vest Is Fit for Trail Runners— and Commuters TESTED: CAMELBAK ZEPHYR VEST, $150 Unisex and Women-specific | Weight: 7 oz | Hydration Type: (x2) 17 oz Quick Stow Flask Standard 2.0 | Gear Capacity: 11 L | Hydration Capacity: 34 oz | Pockets: 8 | Includes safety whistle I sweat a lot while running, so a vest isn’t typically my first hydration solution, but I was curious about the women’s fit of CamelBak’s Zephyr running vest. This vest is engineered with a mesh weave that reportedly targets airflow and is built around areas of heavy perspiration with a design that acknowledges how these areas differ from women to men. I found the vest to be breathable and light, and it didn’t make me any sweatier than I…

TO HELP HER HEAL, THIS RUNNER FOUND PEACE SHARING HER JOURNEY “RUNNING THROUGH GRIEF” I RUN IN memory of both of my parents—running is my time to meditate in nature and feel my late parents’ presence. My father was a Tarahumara from Chihuahua, Mexico, and he asked me one day, “Why do you love to run?” As I was answering his question, he stopped me and said, “Because I am a Tarahumara—therefore, you are too. It’s in your blood to run long distances.” LATEST ACCOMPLISHMENTS →CROSSED THE FINISH LINE OF 2021 JAVELINA JUNDRED 100-MILER AFTER THE CUTOFF → COMPLETED FOUR ULTRAMARATHONS →RAN THE NYC MARATHON IN 2019 THESE 3 TIPS HELPED MAKE MY RUNNING JOURNEY A SUCCESS 1 / Incorporate strength training It will help prevent injuries. I suffered for…

MAKE THE MOST OF YOUR TREADMILL RUNS There’s a reason many runners refer to their most useful, albeit least favorite, exercise machine as the “dreadmill”: because monotonously running on the road to nowhere and slowly watching your miles tick up by tenths sounds, well, dreadful. But those runners who malign the ’mill simply haven’t learned how to love theirs; once you know a few tricks to make the treadmill more fun, you’ll never be bored running indoors again. Here’s what works for the editors. GET LOST IN OTHER LANDS On the road, you’ll typically find me running with an audiobook playing in my ears. Indoor running is a whole different story, though, and that’s where an audiobook falls short. It doesn’t distract my eyes from watching the time move ridiculously…

THE PRERUN PASTA dinner is often a staple the night before long miles. But while the grocery shelves used to stock only a few options (white versus wheat, rigatoni versus spaghetti), now many types of noodles fill the aisle—from various shapes to widely different ingredients. How do you choose? Pamela Nisevich Bede, RD, sports dietitian and author of Fuel the Fire, says to think about what you want out of the meal. “When it comes time to choose between traditional and other pastas, consider your training demands and goals,” she says. Think about when you’re eating and what macronutrients you need. That might mean going higher on the carb count before a run or grabbing a forkful of extra protein after your miles. One note before you fill your bowl:…

PRICE: $225 | TYPE: Trail | WEIGHT: 11.1 oz (M10), 9.2 oz (W8) | DROP: 8.0 mm (M), 7.3 mm (W) SUPER SHOES ARE coming to the trails. Depending on how you define “trail,” they’ve already been there. For example, we’ve seen athletes lace up the Nike ZoomX Vaporfly Next% at Western States Endurance Run. But the Ultrafly was designed specifically for that 100-mile course, to leverage the benefits of ZoomX foam and a carbon-fiber plate, along with the extra grip and durability you need for off-road running. Starting with the foam, it’s thinner than Nike’s road racers and has been wrapped in fabric. That combination makes the Ultrafly more stable on uneven terrain because the squishy foam can’t compress quite as much. The fabric boosts durability, too, so that…

Run Strong Programs Take your training to the next level with comprehensive age-based guides, specially designed to help you prevent injuries and make the most out of every run. Yoga Block & Strap Add some extra support and stability to your vinyasa flow so you can stay limber through race day and beyond. Runner’s World Training Plans Whether you’re getting ready for your first 5K or your 10th marathon, we’ve got an expert-designed training plan tailored to your goals and skill level.…

Besides Lululemon, mainstream brands like Athleta and Old Navy, and specialty brands like Skirt Sports and Oiselle, also include plus-size clothing in their collections. A brand that exclusively makes activewear for plus-size athletes, Superfit Hero, was launched in 2015 by CEO and founder Micki Krimmel. “I created Superfit Hero as an alternative to traditional fitness culture,” she said to RW. “A truly inclusive fitness brand that celebrates bodies as they are, not as they ‘should’ be.” Superfit Hero sells only plus-size clothing, offering L to 7X. According to Krimmel, an issue plus-size runners face is access. “Runners of all shapes and sizes participate in endurance running events even if you don’t see them represented by the mainstream running industry and apparel brands,” she said. “Plus-size runners have always been a…

New Balance FuelCell SuperComp Trainer, $180 “Holy shit these are fun,” said features director Matt Allyn. “No shoe has ever inspired me to want to run more often. I just look at them on the top of my test-shoe pile and think about tacking extra miles onto today’s run.” That sentiment was echoed by every tester who wore this new extra-thick training shoe. The midsole is so tall that it’s technically against World Athletics rules to wear during a race, though the shoe is so heavy that no real contenders would lace it up when every second matters. But when you want to just bounce down the road like you’re on a pogo stick, this is the shoe for you. Sandwiched in all that foam is a cambered carbon-fiber plate,…

EYE WEAR Nathan Sunglasses, $50 Known for its hydration products, Nathan expanded its offerings with an apparel line, and then delved into eyewear this year. We put the sunglasses on 10 RW+ members across eight U.S. states and six different climates; they logged hundreds of miles to exhaustively test the heck out of these glasses. Testers loved the no-slip fit and protection from glare, plus the polarized lenses remained fog-free in snowy, 23-degree weather. I rarely wore sunglasses during my runs, but now I’m a Nathan groupie.—A.F. RECOVERY Normatec 3, $800 The world of inflatable compression sleeves has become a cluttered marketplace. Just search “Normatec” on Amazon and see the wide range of options—most at far cheaper prices than the original recovery boots. It’s basically a race to the bottom,…