Table of contents for March 2016 in Runner's World

OLYMPIC TRIALS On February 13, find up-to-the-minute coverage of the U.S. Olympic Marathon Trials on Twitter at @RWElites. For profiles of the top 30 contenders, an interactive map of the course in L.A., race stats, video interviews, and more exclusive content, check out runnersworld.com/olympic-trials. SPRING SHOE GUIDE We put the rubber to the road to find the season’s top new shoes. Go to page 69 for reviews, and see runnersworld.com/shoeguide for videos. HE’S A RUNNER Check out footage of our Stephan James photo shoot and a bonus interview at runnersworld.com/imarunner.…

THE INBOX FRESH FACES RW, I’m pleased. When I read mirna valerio’s article in the August issue, I thought, There’s no way they’d ever put Mirna on the cover. Then I saw michelle hercules Walker and bobby gill gracing the December covers (“Real Runners, Amazing Stories!”). I hope this is the start of a trend toward featuring runners of all shapes, sizes, and colors. KATE H., SAN RAMON, CALIFORNIA HUFFING AND PUFFING I loved “higher Times” (Road Scholar, December). my garmin data’s postrun annotations often include “+w” or “-w”, which indicate whether I’ve smoked “w”eed prerun. I noticed my pace and effort during my “+w” runs are more consistent, and I have more fun. let it be known that I am a molecular neuroscience Ph.D. candidate. It’s high time to…

I knew enough, at least, to place myself toward the back of the room. At SoulCycle classes, as in other temples of worship, proximity to the teacher is a sign of status. As the position of your bike really depends on how early you reserve a space in the class, those in the front row are thus proven to be dedicated, disciplined, ready for commitment—and also confident enough to show the instructor their face and their, uh, obverse to the class behind them. ¶ I had no such confidence, and no such obverse. But my friend and coworker Ann had started to go to SoulCycle in order to get in bridal form for her upcoming wedding, and she invited me to come along and try it. ¶ “Isn’t that a…

Norway’s Longyear-byen, one of the northernmost towns in the world, with a population of little more than 2,000, sits on the island of Svalbard, due east of northern Greenland. The rocky, snow-covered moonscape is closer to the North Pole than to Oslo, and in the winter, daily temperatures average 3 to 18 degrees Fahrenheit. Between mid-November and late January, the area undergoes “polar night,” meaning absolute darkness. And the local bear population poses a threat. (People are advised to always carry a rifle when traveling outside “downtown” Svalbard because of roaming polar bears.) Despite all this, Trine Håkonsen insists Long-yearbyen Longyearbyen is a great locale for running. And if you’re ever in town, she’d like you to join her group, Svalbard Turn Joggegruppa (translation: “jogging group”). Twice a week, 52…

I run on rural roads. Sometimes people ask me for directions or local info. But I’m not in the mood to interact with tourists. Am I wrong to be irritated? —Kurt C., Dowagiac, MI Sheesh, don’t these people have smartphones? I hear you, Kurt. Being interrupted on a run can be annoying. But honestly, how often does this happen? If it’s a daily occurrence, I could see how it would be bothersome. If it’s once every three or four weeks, however, well...you might be overreacting a wee bit. When you’re a human being, interacting with other humans occasionally is part of the deal. Even if those humans are tourists, and even if you’re out for a run. Now, can you tell me how to get to the next question? I…

Mexican hot chocolate brims with runner-friendly benefits that make it a (mostly) guilt-free postlong-run indulgence. Whole milk is an excellent source of bone-building calcium and vitamin D, and two recent studies showed people who drank whole instead of low-fat milk were more likely to avoid weight gain. Other upsides: Unsweetened cocoa contains antioxidant flavonoids that fight inflammation, and chili powder boosts calorie burn. Nate Appleman, culinary manager of Chipotle, heats 1 cup whole milk with 1 Tbsp. unsweetened cocoa powder, 1 Tbsp. sugar, a half ounce of 85% chocolate bar, ¼ tsp. chili powder, and cinnamon to taste. “A pinch of salt makes it come alive,” he says. For Appleman’s ways to enjoy another runner-friendly food, see page 46. GET FIT, EAT SMART, RUN STRONG…

TRAINING ADVICE FOR PEAK PERFORMANCE Amby Burfoot, 1968 Boston Marathon champion, RW contributor, and all-around running sage, once revealed the “absolute, no-doubt-in-the-world best running workout you can do.” Run 5 x 1 mile as hard as you can with 400-meter recovery jogs—and then, when you’ve finished, have your coach tell you to do another fast mile. From such workouts, he wrote, “You’ll learn forever that you’re capable of much more than you think. It’s the most powerful lesson you can possibly learn in running.” Burfoot’s workout uses deception as a way of tapping into your hidden reserves. You may think you’re cooked when you finish a hard workout, but scientists have repeatedly shown that people can actually maintain a similar pace for another few reps after completing a prescribed workout.…

CURRIED CAULIFLOWER SORGHUM SALAD Popular in India and Africa, gluten-free sorghum has a firmer texture than quinoa. The round, yellow-tinged seeds have plenty of disease-fighting antioxidants and a lower glycemic index, meaning their carbs deliver more sustained energy. SALAD 1 cup sorghum 1 medium head cauliflower, cut into small florets 1 Tbsp. canola oil 1 Tbsp. curry powder 2 carrots, shredded 3 scallions, sliced Seeds from pomegranate ⅓ cup unsalted pumpkin seeds (pepitas) DRESSING ⅓ cup light coconut milk 2 Tbsp. rice vinegar 1 Tbsp. grated ginger 1 tsp. curry powder ¼ tsp. salt Place sorghum and 2 cups water in a saucepan. Bring to a boil, reduce heat, and simmer covered until tender, about 50 minutes. Drain well. Preheat oven to 425°F. Toss cauliflower with oil, curry powder, and…

Shoe companies claim that some new foams not only protect your feet but also add bounce to your step. But do these materials perform as promised? No material will actually produce more energy. Any energy being returned from the shoe was first put in by your stride. What the materials will do is reduce how much you lose to cushioning. Shoes with traditional EVA foam tend to return 50 to 60 percent of the energy of a foot strike. New foams are returning 70-plus percent. For that energy to propel you, many variables would have to align perfectly. The improvement would be less than one percent of the energy of your stride—likely offset by the heavier weight of the new materials. Shoes aren’t the engine. They are the tires and…

WITH THE OLYMPIC MARATHON TRIALS in February and racing always on our minds, we decided to look back at March issues of yore, with an eye toward recalling the sport’s fiercest competitors—Olympic medalists, world-record holders, and the merely very, very fast—and celebrating them anew. Looking back, it didn’t matter whether these athletes were past their prime or just reaching it; their words, workouts, and wisdom vibrate with competitive spirit. Most of us will never be as fast as these elites, but their enduring passion continues to inspire us all to run at our very best. 1969 FIRST LADY In March 1969, RW’s forefather, Distance Running News, published its first cover with a female athlete: Cheryl Treworgy (née Bridges), who set the women’s world marathon record in 1971 in 2:49:40. Later,…

Forget moonwalking—Kelly, a NASA astronaut, is running his way through space, hooked to a treadmill aboard the ISS. Kelly is spending almost a year orbiting the Earth; he left March 27, 2015, and is due to return in March 2016, making his the longest spaceflight in U.S. history. Kelly has participated in studies to see how an extended space stay impacts the body. Because one known effect is muscle mass loss, Kelly exercises regularly. Here’s more on his mission. 640 ESTIMATED NUMBER OF MILES KELLY WILL RUN WHILE IN ORBIT Six Days per week Kelly exercises 6000 SQUARE FOOTAGE OF THE SPACE STATION—KELLY’S HOME FOR THE YEAR ten FASTEST MPH PACE KELLY HAS HIT ON THE TREADMILL DURING INTERVAL WORKOUTS 730 LITERS OF WATER HE’LL DRINK DURING HIS STAY; WATER…

In September, Sisson lined up against some of the country’s most decorated runners at the USATF 5K Championships in Providence, Rhode Island, and took third (15:48) in her first major competition since turning pro, behind only Molly Huddle and Shalane Flanagan. The MBA student followed that with a second-place finish in October at the Tufts Health Plan 10K for Women. Here are eight things to know about this up-and-comer. SHE’S GOT GOOD GENES. “My dad was a 4:02 miler and my mom was a gymnast at the University of Wisconsin. I’m also one of four girls, all athletes.” SHE MEANS BUSINESS . “No matter how my running is going, I still have my MBA to focus on. I love that. It helps me find balance. I’d really love to go…

Days before my first run, having completed all necessary tasks (vaguely militaristic iPhone armband: purchased! Running magazine: earnestly perused! Expensive sock game: strong to quite strong!), I decided I’d better gather some wisdom. If running is a largely mental proposition, as everyone says, I figured my mind ought to be as thoroughly fortified as my feet. ¶ So I conducted anecdotal research. My questions were simple: What could I expect? What might make the first forays easier? What do runners wish they’d known before they began? ¶ I figured my runner friends would say stuff like, “It gets easier way faster than you think” or “There’s this company that makes great sports bras for us full-figured ladies” or “Don’t wear colors that’ll show butt-crack sweat.” Their actual responses were, in…

WHILE MANY of America’s top runners belong to teams that supply daily training partners, Boston’s Tim Ritchie, 28, almost always runs alone. He focuses on his own workouts in the morning before heading to his day job at his alma mater, Boston College, where he is an assistant track and cross-country coach. The approach works for him: He broke through last October with the year’s third-fastest half marathon by an American (1:01:23) to win at Rock ’n’ Roll Philadelphia. It helps that Ritchie’s boss, head coach Matt Kerr, has been coaching him since his junior year. While he never ran fast enough to qualify for the NCAA Track & Field Championships, after graduating, Ritchie steadily improved. He tackled his first two marathons in 2013, clocking 2:21:31 at Boston and 2:14:49…

NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS PACK IN PROTEIN Aim for at least 20 grams of protein at each meal from a variety of foods, such as tofu (and other soy products), beans, grains, nuts, and seeds. SEEK OUT CALCIUM Collard greens, tofu, and corn tortillas—as well as calcium-fortified drinks like orange juice, almond milk, and rice milk—are good sources of this bone-building mineral. DON’T FORGET D The richest sources include dairy, fatty fish, and eggs, so if you’re eating less of those, look for vitamin D–fortified vegan options, such as soy milk, cereal, orange juice, and mushrooms (when exposed to UV light, they make their own vitamin D). FORTIFY WITH VITAMIN B12 Crucial for healthy nerve function and circulation, this vitamin is found only in foods that come from…

MUSCLE AND JOINT STABILIZING 1 / CW-X STABILYX TIGHTS, $150 A patented Support Web within the fabric of the tights, designed using kinesiology studies, stabilizes joints and muscle groups. Coolmax fibers wick moisture. And the men’s star print (shown) is a stylish step beyond basic black. Both constellation and polka-dot prints are available for women. PROTECTION IN DARK CONDITIONS 2 / COLUMBIA TRAIL FLASH HALF-ZIP, $65 Because most reflective patches make clothing look too technical for indoor or daytime wear, Columbia designed a new be-seen technology that’s invisible until you need it. Trail Flash reflectivity (men’s shown) looks like ordinary patterning until it’s struck by bright light, which then rebounds to alert motorists. PROTECTION AGAINST CHAFING 3 / ARC’TERYX ACC ELERATOR & ENSA SS, $79/$69 Most high-end running apparel uses…

Elite Women’s Field SHALANE FLANAGAN 34, Flagstaff, AZ Q-TIME/PR 2:21:14 (Berlin 2014) HIGHLIGHTS Her PR is the second fastest American time ever. She won the 2012 Trials in Houston (2:25:38) and then placed 10th at the London Games. ANALYSIS Coming off a strong track season, Flanagan is over her iffy 2:27:47 at last year’s Boston. As long as she stays healthy, nothing is standing between her and Rio. REP THE USA “I have this sense of urgency because it could be my last Olympics. I don’t want to take anything for granted. On paper, Desi [Linden] and I look to be the two up front, but anyone can have a day. You never know who will drop their time down to 2:25 and be in contention. There are a lot…

The moaning in the room next to me starts low, guttural. At first I ignore it, remaining focused on my newspaper. Then the pitch changes; it becomes sharper, louder, and I can’t concentrate any longer. My body tenses. I remember when someone has dug into my Achilles tendon or ITB. Ouch! Damn, that hurts. A moment later, a long-haired, bearded man sporting granny glasses emerges from the room. Patrick Harestad is a board-certified structural integration therapist in Arcata, California, and I’m sitting in his waiting area. He leaves the door ajar, so I can see the man inside attempting a downward-facing dog. Japanese-themed tattoos cover about a quarter of Ken Young’s 74-year-old body; otherwise, he’s wearing only threadbare early 1980s running shorts. “How’s he doing?” I ask Harestad. “He’s beaten…

WHILE PREPARING for our 50th anniversary this year, we learned something surprising and remarkable: RW has roughly 1,200 lifetime subscribers, many of whom responded to an offer in the 1970s or ’80s to have the magazine delivered for the rest of their days in return for $75. That’s a lot more than most people are willing to plunk down for any media nowadays, but from what we can tell, those readers consider it money well spent. One lifetimer—Bob Bruce, from Lake Bluff, Illinois—actually sent us a $100 check in 2004, explaining that his subscription, dating to 1986, “has been rewarding for me, but a bad deal for RW. “I can no longer run,” he wrote, “but I’m at 89,000 miles, and RW is still an inspiration.” No, we didn’t cash…

Ehlis loves a bargain. “My husband and I thriftshop for vintage athletic gear,” she says. Her most treasured finds are throwback track jackets (see “Retro Active,” right). “They’re great for running,” says Ehlis, a runner since age 14. “But they’re also a staple of my wardrobe.” Ehlis’s athleisure style is reflected in her boutique, Spool No.72, which she heads up with her mom and sister. The site features its own line, plus pieces from other designers. Her days are busy with selecting and photographing merchandise— after she runs. “I feel horrible if I miss too many days,” says Ehlis, who logs three to five miles three to five days a week. “Running sets me up for a good day.” “Ever since high school, I’ve always worn hoops, even to run.…

KLINGER America’s first certified running guide dog Klinger would chase balls all day if his handler, Richard Hunter, let him. That energy, plus an athletic build and affectionate nature, made the 2-yearold German shepherd the ideal candidate to become the first certified running guide dog in the country. Klinger logged 200 miles with trainers before becoming certified in August. He then was paired with Hunter, a legally blind 3:17 marathoner. Hunter, 48, and Klinger now run a 3.5-mile route together in Folsom, California, three times a week. “With Klinger, I can enjoy running and do it safely,” Hunter says. “I concentrate on feeling his body move. It’s like taking a race car out on a country road. We’re in sync.” (For more, see runnersworld.com/klinger.) —MEGAN HETZEL JENNY LABAW Ran 500…

MOMENTOUS Lawyers for convicted Boston Marathon bomber Dzhokhar Tsarnaev ask for a new trial, saying he doesn’t deserve the death penalty. Brit astronaut Tim Peake plans to run the London Marathon on a treadmill aboard the International Space Station in April. Mark Zuckerberg announces his goal to run 365 miles in 2016 and launches a FB group for those who want to join him. U.N. Secretary-General Ban Ki-moon contributes a pair of Asics to the “Silent March” in Paris, where people placed 20,000 shoes to show their support for climate action. Beer-mile recordsetter Lewis Kent lands a Brooks deal. “I’ve always liked to run and drink beer, but I never thought I’d be world-class for doing both.” STOP! Adam Driver (aka Kylo Ren) says he wanted to run while at…

TIPS FOR BEGINNERS FROM AN EASYGOING COACH If you’re a runner, there’s one more certainty in your life beyond death and taxes: occasional bouts of low motivation. It’s normal to feel like bagging a run once in awhile. Maybe you’re tired, or it’s raining, or you’d rather watch TV. However, if you fight the urge to loaf, you’ll reap many mental and physical benefits. Employ any of these tactics when you don’t feel like lacing up—you’ll be glad you did. CHANGE YOUR SURROUNDINGS Even a small tweak—like running a familiar route in reverse—can make a run more interesting. If another run through your neighborhood doesn’t excite you, try a new park or trail. Even better, arrange to meet a friend there—you can’t bail if someone’s waiting for you. CHANGE YOUR…

WE ALL KNOW THE GUY who mugs with his finisher’s medal on Instagram above the humblebrag: “Signed up on a whim. Crushed it. #BeastMode.” What he opts not to share on social media is a shot of his grimacing face as he attempts to get out of bed the next morning. Beastly, indeed. Spontaneity and distance racing are an unhappy couple. To perform your best on race day, you need to think long-term. “I sit down with all my athletes and plan out their goals for the year, then we reevaluate as the year goes on,” says Jen Rulon, a coach in San Antonio. Even if you’re not trying to nail a time goal, plotting out peaks and valleys will help prevent burnout from racing too much—or rustiness from racing…

PACKED WITH heart-healthy monounsaturated fats, avocados supply more than 20 runner-essential nutrients, including potassium, copper, zinc, brain-boosting choline, vitamins E and K, and B vitamins like folate. At 230 calories per medium fruit, it works as a healthy swap for mayo, butter, or sour cream. “I eat avocado every single day,” says Nate Appleman, a three-time marathoner and the culinary manager of Chipotle. Here are some of his favorite ways. GRILLED RIBEYE Grill a ribeye with scallions, and serve with fresh tortillas, fresh tomato salsa, and a side of sliced avocado drowned in extra virgin olive oil with sesame seeds and sea salt. “One of my favorite dinners.” AVOCADO “TORTILLA” Rub a halved avocado with olive oil and salt and place on a really hot grill. Remove when grill-marked. Serve…

Are you a woman? Do you have weak hips? Did you just start running in a new type of shoe? Do you overstride? How many days per week do you run? ATHLETIC THERAPIST Reed Ferber, Ph.D., has a nickname for injury-free runners: “golden unicorns.” Yes, they are that elusive. In fact, Ferber, who is professor of kinesiology and director of The University of Calgary’s Running Injury Clinic, says that as many as 80 percent of runners develop runningrelated complaints each year. His job, of course, is to fix those aches and pains. But his ultimate goal—and the focus of his current research—is to identify the biomechanical and lifestyle habits of the so-called golden unicorns. By doing so, Ferber hopes to create a blueprint of a healthy runner for others to…

NOW FEATURING IMAGES AND DATA FOR BOTH MEN’S AND WOMEN’S SHOES THE SHOE FINDER HELPS YOU PINPOINT SUITABLE MODELS BAS ED ON YOUR RUNNING HISTORY AND OTHER SHOES YOU LIKE. FOR MORE DETAILS ON FIT AND PERFORMANCE, SEE OUR REVIEWS ON THE FOLLOWING PAGES. START HERE DO YOU KNOW THE TYPE OF SHOE THAT WORKS WELL FOR YOUR SIZE, STRIDE, AND PREFERRED RIDE? SHOES IN THIS REGION ARE LIGHT, FLEXIBLE, AND WELL CUSHIONED WITHOUT STABILITY AND SUPPORT FEATURES. Based on tests at the RW Shoe Lab, we fixed the shoes on this grid to show how they compare. Then we overlaid the grid with runner groups to show which shoes work well for certain runners. SHOES IN THIS REGION OFFER A FIRM, CLOSE-TO-THE-GROUND RIDE WITH LITTLE WEIGHT AND FEW RESTRICTIONS…

TIPS, TRENDS, and MUST-RUN EVENTS The half marathon is America’s favorite race distance for many reasons, and a big one is simply the fun factor. The distance has proven a challenging yet manageable goal for all kinds of runners. When you want to get all your best running friends together—near home or in a far-flung locale—a half is the perfect event to rally around. And your good times don’t need to start and stop with the race clocks. Events are teaming up with food and music festivals, partnering with cruise lines, and even offering prerace skydiving in an attempt to turn 13.1 miles into an all-day (or all-weekend) experience. Run one of these races to get new bling, sore muscles, and great memories. SKYDIVE ULTRA HALF MARATHON If you choose…

IT OBVIOUSLY is an incredible opportunity to play Jesse Owens, a hero who changed the world with the power of sport and broke a lot of barriers—clearly those are big shoes to fill. PHYSICAL FITNESS is something I’ve always thought was important. I played basketball and volleyball in high school. Even though I wasn’t a “runner” per se, having that athletic background certainly helped in my approach to playing Jesse. TO GET READY for the role, I would do a half-hour or 45-minute run daily. I didn’t want to have a stunt double. I wanted to do as much of the running and long jumping as I could myself. In the upcoming movie Race, James plays Jesse Owens, the American sprinter and long jumper who won four Olympic gold medals…