Table of contents for November 2015 in Runner's World

SAFETY WEEK Shorter days mean darker runs and often hazardous weather. So we’re devoting a week in November to the best safety practices for runners. Check out runnersworld.com/safetyweek for details. TRAINING VIDEO Shore up your running form with the strength and flexibility routine on page 62, and watch it demonstrated at runners world.com/formfixers. WHO ARE YOU? Maybe you are that runner. The one who’s always Instagramming. Or half-stepping. Or farting. Check out the 11 types of annoying runners at runnersworld.com/annoying.…

THE INBOX EASY ON THE EYES Thank you for the new Fall Shoe Guide graph (September). I’m color-blind and couldn’t follow the other one for anything. JASON ROBERTS, VIA EMAIL NOT AMUSED I can’t express how disappointed I was in “The Business of a Porta-Potty” (September). I subscribe to your magazine to learn about running. I hope the next issue doesn’t have any crap in it. (Pun intended.) ANGELA WRIGLEY, VIA EMAIL GUT IT OUT I appreciate the desire to get back to greatness (“It Sucks to Be Great,” The Fast Life, September). Whenever my wife gets down on herself, I ask her, “Would the 80-year-old you be proud of who you are?” It’s the challenges that make us tough. JERRY STEWARD, VIA FACEBOOK ADVENTURE RUN So in Anchorage (Rave…

For Casey Neistat, life is all about motion. With his signature Ray-Bans and mop of unruly hair, the 34-year-old filmmaker and 3:01 marathoner treats the world (especially New York City) as his athletic and artistic playground. Almost everything he touches turns into an adventure, or at least usable content. Neistat’s slice-of-life You-Tube vlogs (about crashing his bike into cars parked in bike lanes, snowboarding down the middle of a city street, or running the NYC Marathon) get hundreds of thousands, sometimes millions, of views. His Instagram and Twitter accounts throb with hearts and stars, and his irreverent Nike ads are among the brand’s most popular. Fans wait outside his Tribeca studio office to snap selfies with him. This past July, he launched Beme, an app that lets users send short…

Debora Warner loves the machine that some runners love to hate. Last November, she founded the Mile High Run Club, New York City’s first treadmill studio, which specializes in indoor group running classes. This past summer, Warner, 44, offered a NYC Marathon training plan mixing both outdoor and indoor workouts. “In the studio, each runner controls just how fast or how steep they go, which means people of various speeds can work out together,” she says. That’s just one perk of the treadmill, she says. Here, Warner sells us on her favorite training tool. SET THE PACE “The accuracy of pace setting on a treadmill gives you a level of control, and it helps you learn the feel of different speeds.” GO UP AND UP “Live in a flat locale?…

My dog, Sakari, was excited. ¶ He was used to a steady, relaxing pace that allowed him to stop and smell the roses, or, as it were, the stains on the sidewalk, but I’d started to run—if you call being propelled forward off leaden feet running—so he, too, broke into a trot, as regal as mine was plodding, his head nodding in rhythm. If he were a comic book character, his bubble would’ve read, “We are on!” ¶ It had been nearly 18 years since I’d been a casual runner—one of many physical endeavors I’d known B.K. (before kids)—so my recollection of what running felt like was hazy. But I knew the basics: I’d start slow; keep my back erect and head steady; I wouldn’t jackhammer the ground with my…

Tweaked your knee—but have a race tomorrow? Tape it. Plan to hit the trails—but don’t want to uproot an old ankle injury? Tape it. Kinesio tape—the flexible, colorful bandage strips you’ve likely seen on competitive athletes— enhances mobility while protecting vulnerable spots from injury and reinjury. “Taping is, hands down, my favorite conservative treatment for runners’ soft-tissue injuries,” says ultrarunning podiatrist Austin Sedicum, who runs a private practice in Quakertown, Pennsylvania. “Kinesio tape can support tendons, ligaments, muscles, and joints while allowing full range of motion, so you can keep exercising while healing.” There are several brands of kinesio tape (KT is shown here) available at drugstores. For more on caring for injury-prone body parts, see page 60. Watch a demonstration on proper taping technique at runnersworld.com/howtotape.…

TRAINING ADVICE FOR PEAK PERFORMANCE In the Tour de France, everyone knows the power of the peloton: The riders in a pack almost always outpace loners. Even though slower speeds in running races mean drafting’s benefits are smaller, tucking in can make holding a pace easier, mentally and physically. But not just any pack will do. Earlier this year, researcher Brian Hanley published an analysis of the pack-running behavior of competitors at the IAAF World Half Marathon Championships between 2007 and 2014. By studying how packs formed and splintered, he was able to determine which strategies worked best—and which backfired. BEST > PERSISTENT PACKS The most successful runners—those who best maintained their pace throughout the race and sped up the most at the finish—were those who ran with the same…

NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS EASY TO DIGEST Plant seeds supply carbs and protein that can be difficult to digest. Sprouting (soaking grains, nuts, seeds, and beans in water) makes it easier for your GI system to take up these nutrients. PROTEIN BOOST Sprouting stimulates an array of changes that lead to a boost in the amount and quality of protein in seedlings—great for runners eating a plant-based diet. VITAMIN KICK Sprouting increases the levels of some vitamins (including B and C) found in plant seeds. It also boosts antioxidant content, resulting in higher levels of betacarotene and anthocyanins, for example. MORE FIBER In just one day of sprouting, the level of soluble fiber—the type that helps curb appetite and lowers blood cholesterol— goes up two-fold in most seeds.…

GOOD RUNNING FORM happens on the roads, of course. But there are simple exercises you can do before and after you run to improve body awareness, strength, and flexibility that will carry over to a smooth, efficient running stride. Target your glutes, hips, and arms with these pre- and postrun moves to make running feel easy and effortless. —SAGE ROUNTREE, AUTHOR OF RUNNER’S GUIDE TO YOGA GLUTES The glute muscles generate the force that enables you to run. If they are not firing properly, other muscles will pitch in. But over miles and miles, those compensating muscles can become overloaded, exhausted, and, eventually, injured. BEFORE YOU RUN Activate your glutes by lifting one leg out to the side. “Draw” basketballsized circles with that leg, feeling your glutes engage. Do 10…

AMBY BURFOOT winner of the 1968 Boston Marathon, RW editor at large “I think one of those things that running teaches you is that there is disappointment. Once you get to a certain level of high achievement, you are much more likely to lose a race than win it. It is a negative until you turn it around and refuse to let it be. You find enough in it to keep motivated and keep hoping for the return of that great day. I learned from the running coach Jack Daniels that the great day you have is not a fluke. That’s your ability. That’s who you are. You don’t hit it every day, but that is what you are capable of. I like that. The goal for me was always to…

TIPS, TRENDS, and MUST-RUN EVENTS Runners descend about two miles to finish outside Hot Springs National Park. November 21, Hot Springs, AR sparunningfestival.com SPA RUNNING FESTIVAL 10K CELEBRATE The Superior Bathhouse, which operated as a spa until 1983, is now the first brewery and tasting room in a U.S. National Park, with 18 craft beers on tap. superiorbathhouse.com In the early 20th century, visitors flocked to Hot Springs, Arkansas, to bathe in piping-hot (143ºF!), mineral-rich spring water. Such baths were thought to treat everything from aches and pains to polio. These days, the hot springs—which rise from a mile beneath the earth’s surface through a fault—continue to draw tourists to the area’s five spas. The city’s other big attraction is the Spa Running Festival 10K, now in its 34th year.…

Two years ago, when Alison Mariella Désir founded Harlem Run, her goal was simple: Find some running buddies. She ended up launching a local running revolution. Désir had finished her first marathon in San Diego in 2012. Back home in Harlem, she and a friend met up for runs and invited others to join on social media. Word spread, and within a few months, Harlem Run multiplied from two to 10 to 50. Today, as many as 100 people turn out for runs. Members of Harlem Run are featured in this issue’s HR logo. Harlem Run hosts three- to six-milers on Mondays, track or stair workouts on Thursdays, random “popup” runs advertised through social media, and for the last several months, weekend long runs for those training for the NYC…

61, PERDIDO BEACH, ALABAMA When Higgins was diagnosed with stage IV breast cancer in 2013, her doctor told her she could maintain her normal activity level. The doc may not have realized his patient was the Leading Lady of the Marine Corps Marathon—a nickname Higgins earned for finishing the most MCMs of any woman since 1986. The retired teacher trained through chemo to finish that year. She’ll be back at the starting line October 25.…

The final half hour or so of the run was not pretty. In a classic case of “Do as I say, not as I do,” I’d set off that morning on a 17-miler—an out-and-back trail run—with no breakfast and nothing on me. No gels, no chews, not a single, solitary jelly bean. ¶ Also, I had nothing with me to drink. ¶ Also, did I say “17-miler”? Because it turned into a 19-miler. ¶ Even before my small group and I reached the turnaround, after a long, steady climb, my gut was growling. This does not bode well, I thought. I was right. During the second half, things went downhill, literally and figuratively. ¶ You know how the gas gauge in your car goes to “E,” but even on “E”…

Bryan Dayton, 42, knows about long, hard runs. He’s a competitive ultrarunner (he won the 2006 and 2007 national 50K trail championships) who will log up to 80 miles a week when he’s prepping for his next event. As co-owner of two Colorado restaurants (Oak at Fourteenth in Boulder and Acorn in Denver), founder of the Colorado chapter of the U.S. Bartenders’ Guild, and a regular on the cocktail competition circuit, he has an other area of expertise: innovative, delicious thirst quenchers. We asked Dayton what he might concoct if he were mixing up celebratory drinks at a finishline beverage station. “You always have beer stands at the end of a marathon,” he says. “With a cocktail, you can rehydrate and add some nutrition.” Here are his creations (including two…

TIPS FOR BEGINNERS FROM AN EASYGOING COACH Early in your running life, you have plenty of milestones to celebrate: the first time you make it around the block, or run-walk for 30 minutes, or complete a 5K race. But to enjoy a healthy, lifelong relationship with running, you eventually must find ways to measure success that don’t involve going farther or faster. Celebrate the first time—and every time—you’re able to do these things: GO ABOUT YOUR DAY POSTRUN Running can be tiring, even if you stick to a sensible run-walk plan. That’s why so many runners love coffee: Bouncing back from a run can be half the battle, especially for newbies. Returning from a run feeling refreshed rather than depleted shows that you’re adapting to the stress of that distance…

CANNED PUMPKIN is not only more convenient than fresh—it’s better for you, too. One cup packs three times as much beta-carotene as boiledand-mashed fresh pumpkin, plus seven grams of fiber. A caveat: “Don’t get the pre-spiced ‘pie’ mix that has lots of added sugar,” says longtime runner Mark Bittman, whose latest book is A Bone to Pick, a collection of essays from The New York Times. “You want pure puree.” Here’s how he uses this seasonal favorite. —YISHANE LEE SPICED PUDDING “The texture of this pudding is so creamy, you’ll swear there’s dairy in here.” 24 oz. silken tofu (about 3 cups) 1 can (15 oz.) pumpkin puree 1/3 cup maple syrup or other sweetener 1 tsp. vanilla extract ½ tsp. ground cinnamon ½ tsp. ground ginger ¼ tsp. ground…

1 / TUNE BELT SPORT BELT Tune Belt makes both waistbelts and armbands, and in myriad sizes to fit every possible combination of phone and case. Browse the fit guide, locate your particular phone/case pairing, and get the recommended Tune Belt knowing that it’ll provide the perfect fit. $23–$30 2 / COLUMBIA ZERO RULES SHORT-SLEEVE SHIRT Sweat activates the cooling agent in the fabric, making it feel up to 10 degrees cooler than ordinary synthetics. $40 3 / BOSE QUIETCOMFORT 20 AC OUSTIC NOISE CANCELING HEADPHONES Want to tune out blaring gym TVs or heavy breathing from the neighboring treadmill? These packable earbuds are your salvation. $300 4 / MISS ION ENDURACOOL COOLING TECHKNIT TOWEL Soak it with water, wring it out, and snap it in the air to activate…

With more than 30 organized running groups (and counting), Philly is indeed the City of Brotherly Love for runners. “The running culture in Philly is super welcoming,” says Jon Lyons, founder of Run215.com (@RUN_215), a comprehensive site for info on local runners, group schedules, and races. “You can meet up with a group of people that you’ve never met before and have a great time.” From the South Philly Striders to the Fairmount Running Club to the Wissahickon Wanderers, you’ll find kindred spirits in nearly every neighborhood. And the fun rarely ends after the run: Many groups finish at a local pub—Philly consistently ranks as one of the top beer cities in the country, after all—and Lyons’s new 10 p.m. #nightshiftphl run culminates in anything from cheesesteaks to karaoke. If…

NOVELIST, 65, LEXINGTON, KENTUCKY I FINISHED the first draft of my first book in 1997. Days later, my husband committed suicide. The book went into a drawer. In 2008, after years of healing, I took it out and started writing again. I’VE ALWAYS BEEN interested in time-travel stories, starting with A Connecticut Yankee in King Arthur’s Court, by Mark Twain. I wanted to write strong women who overcome tragedy in their lives. And they’re all runners. I DIDN’T START RUNNING until 2011. I was writing, drinking my second glass of wine, and eating a bag of chips. I thought, “This can’t go on.” That day I bought running shoes. Now my goal is to do a marathon and a book a year. IN MY NEW BOOK, my heroine finishes a…

LATELY I’ve been listening to podcasts during long runs—fascinating stories that make the miles sail by. One of my favorites is Invisibilia, which explores human behavior and the unseen ideas, emotions, and assumptions that affect our lives. An episode called “The Power of Categories” focused on our primal need to sort ourselves into social groups we identify with or aspire to. The hosts made the case that life is harder when you have no category, and that finding one—surrounding yourself with people who are like you in some key way—makes you feel that you are not only significant, but enduringly so. I was three miles into a good, sweaty run when I started listening to it, and because great audio stories penetrate your brain in a very evocative way, I…

32, FLAGSTAFF , ARIZONA HAPPY RETURN I’ve raced in New York City five times, and every time I’ve had a good performance. The spectators push me, and the overall energy helps me run well. ABOUT TIME I lived with my parents when I was trying to become a pro runner. I tried every distance before making my marathon debut in Chicago in 2006. My dad said if things didn’t go well there, I’d have to get a full-time job. Luckily, I ran a 2:16. MATH WHIZ I have an accounting degree and do parttime clerk work for Run Flagstaff, the local running store. I’m a numbers guy. WILD RUNS You see a lot of wildlife— deer, elk—on the trails. I recently ran by some porcupines, which was a first. I…

MARGARET WEBBER SMITH Empowered survivor Smith, a U.S. Army Cyber Officer in Baltimore, marked her 30th birthday in 2009 with a total hysterectomy. Known as a “previvor,” Smith tested positive for the BRCA2, a gene linked to breast or ovarian cancer risk. She opted for a hysterectomy and a bilateral mastectomy, sans reconstructive surgery. “It was empowering; it’s like I got permission to start living life,” says the mom of one who will run the New York City Marathon on November 1. Five months after her 2009 surgery, she ran the 2010 Boston Marathon. Today, she has more than 26 marathons, three 50Ks, and a 100K to her credit. —MOLLY BLAKE JESSICA PETRAS 100 pounds lighter Three years ago, Petras weighed nearly 260 pounds. When her husband was deployed to…

40, RUNNING COACH, WRITER IN BEACON, NEW YORK I’ve had dreads down to my waist. I’ve had short hair. Earlier this year, I was at a training camp in Mexico. I was out in the desert, feeling soulful and rootsy. My hair is a reflection of that.” “The name Black Roses comes from a reggae song. So for this kit, I wanted a touch of reggae—green, red, yellow.” “I layer my pants sometimes— these are Nike ACG—especially after practice if we are going out.” “These tights have a reflective strip. So you can be safe on nighttime runs without wearing Day-Glo.” “I generally wear lightweight flats on streets. But these trail shoes— Air Zoom Terra Kiger 3s—look urban without sacrificing quality and functionality. I’ve been wearing mine to town as…

I haven’t run a marathon in a while. How long can I keep my 26.2 bumper sticker on my car? —Jeff R., San Diego Relax, Jeff. Those stickers have no expiration date. They’re like window stickers from your alma mater. Once a State Tech graduate, always a State Tech graduate, that’s my motto. (It’s also the motto of State Tech. Except it’s in Latin.) Likewise, once a marathoner, always a marathoner. So your 26.2 sticker can stay indefinitely. Of course, if having it there is making you feel guilty or vaguely fraudulent, by all means peel the thing off. Or, you know, just run another marathon. Whichever is easier. If you find yourself in a porta-potty during the National Anthem, what should you do? It gets awfully quiet, so I…

JARE D WARD, 27, of Provo, Utah, won 2015 U.S. Championships titles in the marathon (2:12:56), 25K (1:14:57), and 20K (59:24). BUILD UP “I do the identical workout several times in a training buildup to compare times and gauge improvement. It’s motivating to perform better than the last time and to know I need to push myself to improve again the next time.” SQUAT DOWN “I love squats. I load the weight on a barbell and do four sets of four reps once a week. This helps my legs last longer in the marathon before the Jell-O feeling kicks in.” THE WORKO UT “My ‘fatigued miles’ workout is three onemile track repeats at 30 seconds faster than goal marathon pace, after I’ve run at least seven miles. This speed training…

EVEN IF the only thing that gets you through peak training for a big event is using the mantra I’m tapering soon, once it’s time to cut back, you may end up feeling restless. But running less is crucial—it gives your muscles time to fully repair, your body time to restock its energy stores, and your mind a break from hard training, says Jim McGehee, a Blacksburg, Virginia–based coach with a background in exercise physiology. Most marathon tapers last three weeks, but some athletes need just two. Half marathoners should taper for 10 to 14 days. If it’s your first try at a distance, err on the side of too much taper. Here’s how to cut back smartly before your big day. Do it right and you’ll start the race…

SALMON SALAD Studies show that the omega-3 fats in salmon can reduce muscle soreness and improve mood in athletes. MIX 4 oz. cream cheese, 2 Tbsp. chopped dill, 1 tsp. horseradish, and ½ tsp. lemon zest. Spread 1⁄4 of mix on 1 slice rye toast. Top with baby spinach, cucumber, and lox. PB & HOMEMADE J Chia seeds create a jam rich in fiber, which may cut mortality risk from various diseases, reports a 2014 study. HEAT 1½ cups raspberries in a pot for 5 minutes. Add 2 Tbsp. chia, plus a squeeze of honey and lemon; heat 2 minutes. Mash, then cool. Top 1 slice wholewheat toast with peanut butter and jam. TOMATO EGG Sun-dried tomatoes supply lycopene, which may protect runners’ skin from UV rays. Eggs provide brain-boosting…

WE RUNNERS, as a group, are generally as tough as bunions. Many of us embrace the black toenails, the sore muscles, the twinges and dings that come with the sport like a badge of honor. Still, every runner I have ever met has a Kryptonite. Despite how many long runs you logged or how fast you ran your repeats, your mind can throw a hurdle your way on race day that can sabotage all your hard work. As a runner, your biggest asset (or sometimes your greatest enemy) is your brain. You must put in the miles and the time to run your best. But I believe physical conditioning alone isn’t enough to put wings on your feet. What you think and feel on race day has a huge influence…