Table of contents for Issue 2 2023 in Runner's World

EVERY RUNNER HITS A BAD RUN There are many possible culprits for a sub-par run: lack of sleep, overtraining, insufficient hydration, or maybe the weather was at fault. No matter the reason, all runners stumble upon rough patches during their running journey. To help prove this point, we gathered RW staffers’ worst running experiences—from mental struggles to the times your body just fails you. What’s important to remember is it’s just one bad outing. What all runners have in common is that they can do hard things. And at the end of any bad run usually awaits an important lesson. When Your Mind and Body Aren’t Aligned I’ve had many bad runs, including a whole stretch of them while training for the New York City Marathon in 2021. I remember…

LACE UP YOUR running shoes. Shake out your muscles. And down a mug of coffee. For some runners (pros included), having a cup of coffee before a run is a nonnegotiable part of the routine—a ritual so embedded in the norm that a workout just wouldn’t feel right without it. If you’re in the daily caffeine camp, good news: Drinking coffee prior to a run can offer very real performance benefits. These advantages include decreased fatigue and reduced perceived exertion, among other perks. But it’s not one-size-fits-all. Depending on how much coffee you imbibe and your individual sensitivity to caffeine, downing a triple-shot espresso before Amity Lui, MS, RD, a New York City–based sports dietitian who works with runners, says clients often ask about having coffee before running, posing questions…

PRICE: $225 | WEIGHT: 8.0 OZ (M), 6.4 OZ (W) | DROP: 4 MM NEW BALANCE LAUNCHED a limited number of pairs of this plated racing shoe at the New York City Marathon last fall, with a wider release this spring. That made for a fair bit of excitement and trepidation for a few months, because a lot of runners really loved the squishy, bouncy ride of v2. Testers stockpiled pairs they could find before the shoe was discontinued. The reason for the trepidation is that v2 was a totally different shoe than v1, and v3 is a complete rebuild again. Typically shoes evolve and really only see changes to the midsole every other update. While it feels different underfoot, it’s still capable and speedy. So, what’s new? Well, start…

PRICE: $140 | WEIGHT: 8.6 OZ (M), 7.4 OZ (W) | DROP: 0 MM SOMETHING FELT DIFFERENT running in this Rivera. I’ve sung praises about past versions, favoring their lightweight but supportive cushioning, but I’d occasionally catch my toe on uneven sidewalk if I was too tired or, if I’m honest, in la-la land. I had less need for caution in the 3, more freedom for dillydallying in my head. The biggest change in this iteration is the increased stack height, and judging by my experience running in zero-drop shoes (i.e., scraped knees), I think that additional 2mm matters. The Rivera 3 rides smoother and softer. It’s an ideal option for runners looking for a minimalism-inspired cushioned trainer or for the zero-drop novice who wants to see what Altra’s balanced…

PRICE: $180 | WEIGHT: 9.9 OZ (M), 8.1 OZ (W) DROP: 9 MM (M), 8.4 MM (W) NIKE’S SUPER-CUSHIONED TRAINER returns with a facelift and all the bouncy goodness we’ve come to love from the Invincible. The third iteration boasts thicker stacks of ZoomX foam—the same midsole material used in the Vaporfly and Alphafly racing shoes—than you’ll find anywhere else. The foam is lighter, softer, and more responsive than other compounds, returning about 70 percent of energy with each foot strike. And the huge slab used in the Invincible led one tester to call them her “sproingsproing shoes.” That bouncy feeling, in the past, felt unstable—despite the dumbbell-shaped sole with an exaggeratedly wide forefoot designed to keep you from wobbling. Now the cushioning feels more finely tuned. Only one tester…

PRICE: $200 | WEIGHT: 6.8 OZ (M), 5.6 OZ (W) | DROP: 6.5 MM AFTER THREE YEARS in Merrell’s Test Lab, the brand’s elite athlete product incubator, the Skyfire returns at exactly double the price. The modest yet capable budget model is now a featherlight plated racer for short and steep mountain races and vertical Ks. “Minimalist shoes are my preference, so I’d pick these for up to 50K of gravel, mud, and rock hopping,” said one tester. “The cushioning is a step up from a barefoot shoe or track spike, but it doesn’t feel too tall or add much weight.” Another tester agreed, saying the Skyfire was like “a racing flat with lugs,” with its snug fit and snappy ride on grassy cross-country courses. A nylon-based plate runs the…

AT THE 2021 Boston Marathon, I felt a flash of pain in my left foot. Despite the searing burn on my toes, I managed to run just two minutes shy of a sub-three-hour race. My ivory shoes were still white, save for a copper-colored streak. A friend initially thought the blotch was part of the shoe’s design. It was dried blood. Racing in the wrong shoe size is a rite of passage for new runners and a rookie mistake for vets like me. But hang on—I’m not the only one at fault here. As a Runner’s World gear editor, I’ve noticed fit, length, and width can vary among a single brand’s different shoe models, even when the sizes on their boxes are the same. So, what’s going on with shoe…

The 2019 Raleigh Relays 10K haunted me for a while. My college coach and I wanted to break 30:00 and qualify for the NCAA regional meet, but it was the first time I’d tackled 25 laps around the track. I went through 5K around 15:00, but then my pace began to lag a bit. I think I knew sub-30 was slipping away—but instead of locking in and battling through the last 4K, I dropped out of the race. Self-doubt creeped into my head and I panicked. At one point, I remember hoping someone would trip me so I’d have an excuse to step off the track. My cooldown was full of tears and anger because I knew I’d taken the easy way out. But two weeks later, I regrouped and…

□ 2 LIGHTS Two headlamps or one plus a handheld. Full batteries plus spares. □ CELLPHONE Waterproofed, with a spare battery, may be used for race navigation. □ GPS TRACKING UNIT In waterproof case with a spare battery. □ MAPS FOR ENTIRE ROUTE Printed, inside plastic bag. □ COMPASS □ NOTEPAD AND PEN For race plan and checkpoint times. □ MOUNTAINEERING REPORT Waterproof report of where you plan to be. □ MOUNTAIN INSURANCE CARD □ HEALTH INSURANCE CARD □ DRIVER’S LICENSE □ 3 RACE BIBS For the racer, their backpack, and tent □ RAIN WEAR Separate top and bottom with sealed seams. □ WARM CLOTHING Covering wrists and ankles, in addition to rain suit. □ HAT AND GLOVES □ TENT Shelter cannot be a bivy. □ SLEEPING BAG Or emergency…

PRICE: $250 | WEIGHT: 7.5 OZ (M), 6.0 OZ (W) DROP: 18.5 MM (M), 13.8 MM (W) I ALREADY KNOW what you’re thinking: gimmick. After all, look at that funky heel bevel, the crazy plate shape, an exaggerated wishbone cutout on the sole, and the full-length lattice of nubby rubber. But all that adds up to an impressively fast—and fun!—racer. The shoe has a massively thick midsole, but somehow Mizuno got it approved for racing by World Athletics (soles can’t be thicker than 40mm). That really only matters for elites who are winning races; nobody’s going to nullify your BQ if you lace up this chunky shoe. But, we have no idea how they got it approved because, in our lab, the heel on the men’s shoe stacks up at…

PRICE: $170 | WEIGHT: 7.5 OZ (M), 5.8 OZ (W) | DROP: 8 MM BROOKS IS FINALLY revealing a few additions to its Hyperion speed series. One is the cushy Hyperion Max, and it’s a real crowd-pleaser. Rewind to 2019’s fall racing season. The RW gear team was in the throes of testing the hottest shoe releases before an Olympics year. Trailing Des Linden’s 2018 Boston Marathon win and speculation on what shoes she wore, Jeff Dengate ran the NYC Marathon in the Hyperion Tempo and I last-minute registered for the Philadelphia Marathon running in the Hyperion Elite. Results and assessments were divisive. While I finished seconds away from a PR, Dengate DNF’d and declared the Tempo’s midsoles too thin to support his 6-foot frame. The first Elite had DNA…

PRICE: $148 | WEIGHT: 8.9 OZ (W) | DROP: 9.5MM LULULEMON IS NOW both a yoga and running brand, a dual image enhanced by its recent foray into footwear. The company released its first running shoe, the Blissfeel, last year. Its debut earned our Gear of the Year award—but maybe you still need convincing. Let the second iteration persuade you. The Blissfeel 2 is the same weight as its predecessor, yet it feels slightly heavier and firmer, even though the stack height and foam are unchanged from the original model. Running in the 2 felt like running in Adidas’s Ultraboost. It’s thickset, but there’s plenty of pop to the 2’s ride. The toe room and cushioning felt like a reprieve after testing narrower, less-supportive trainers. A complaint about the first…

PRICE: $220 | WEIGHT: 8.6 OZ (M), 7.2 OZ (W) | DROP: 8 MM WORLD ATHLETICS CAPS a shoe’s stack height at 40mm for it to be considered race-legal. But there’s no limit on the shoes you wear for training and daily miles. The Superblast stands 45.5mm in the heel, making it Asics’s tallest and most cushioned shoe ever. Of course, when you add more foam, you add more weight. New Balance’s SuperComp Trainer, though $30 cheaper, has an even higher heel stack of 47mm and comes in 1.7 ounces heavier. The Superblast doesn’t match the SuperComp’s bouncy-house softness, but feels lighter on foot, making it more versatile and quicker to rebound than the SC Trainer at tempo paces. Asics does it by combining its two most responsive midsole foams.…

PRICE: $140 | WEIGHT: 9.4 OZ (M), 7.7 OZ (W) | DROP: 8 MM GEL-KAYANO, GEL-CUMULUS, GEL-NIMBUS. These titans all have the same first name, and it just got an upgrade. Pure Gel is the lighter, softer version of the brand’s hallmark cushioning. It’s still a bit heavier than midsole foam, so you’ll see it used in workhorse trainers rather than racing models, but not much is needed to reap its benefits. Asics puts a small wedge of the new material in the heel, just enough to smooth landings and absorb shock without weighing you down. Only you won’t see the squishy gel peeking out like in prior versions of the shoe; Pure Gel blends in with the rest of the midsole, now made of Flytefoam Blast+. Swapping in the…

PRICE: $160 | WEIGHT: 9.8 OZ (M), 7.9 OZ (W) DROP: 9.5 MM (M), 8.5 MM (W) THE LATEST PEGASUS Trail 4 is a bit of a misnomer. The shoe is a true road-trail hybrid, and the React foam underfoot actually feels even better on the pavement. And, though the “GTX” distinction suggests ankle-high waterproofness, the material only reaches to the top of the laces. The gaiter collar is instead a stretchy fabric, preferable for shielding against small debris and light drizzle. Not suited for deeper creek diving, this construction does breathe easier. After splashing through shallow riverbeds and rain-filled potholes, no testers reported the soggy wet squish they’d sometimes feel after sealing their feet inside GoreTex. Interestingly, many runners will grab the GTX version for reasons other than waterproofness.…

You most likely don’t have a Brannock device or 3D foot scanner at home—and judging by my findings, you can’t rely on size alone. You have to try on the shoes. Here’s some advice on how to find the right fit. → Use your thumb. For shoe length, we recommend using your thumb’s width to determine how much room you’ll need between the shoe’s tip and your toes. “Make sure you’re standing up,” said Bell. “When you stand and you’re bearing weight, your foot will change positions.” → Use your fingers. One way to check whether you’re wearing the correct shoe width is to place your fingers on top of the lacing. If only one finger covers the middle of the laces, the shoe is too wide. Room for three…

BLUETOOTH TECHNOLOGY, RECHARGEABLE bat-teries, and music-streaming services have totally reinvented on-the-run entertainment. Gone are the days of bulky music players and headphones that tether you to a device. Instead, you’re more likely to have a pair of buds that are no bigger than earplugs. But finding the right pair that fits comfortably and performs well can be tough, especially given that the top models can cost a couple hundred dollars. Our test team loves running with music—so much so that we even conducted a test on whether a song’s beat can influence your running pace. We run with music every day and have collectively run hundreds of miles using each of the earbuds reviewed here. We’ve evaluated these top-performing models on key categories like fit, sound, quality, and battery life.…

More than 2,000 members have signed up to field-test products—shirts, shorts, socks, and more—for Runner’s World. This issue, members put Rabbit’s High Country LS Flannel ($85 sizes XS to XL) through the wringer. While a flannel isn’t the typical running outer layer, our testers lauded the shirt for its surprising warmth and laid-back style. Here’s what Sayo B., of Fayetteville, NC, thought: Become a product tester! Join Runner’s World+ for the chance to try cool new gear and see your feedback appear on this page. We’re looking for runners from all backgrounds and skill levels. Apply now at runnersworld.com/field-test. ALREADY A PRINT SUBSCRIBER? Scan the QR code to upgrade to RW+ All Access.…

 1 Our test team took apart the new Inov-8 Trailfly Ultra G 280 in the RW Shoe Lab to see how nitrogeninfused foam changes these trail shoes. The sole is lighter and bouncier than earlier materials the company used, but is it thick enough to protect you from rocks and roots? Jeff Dengate, Director of Product Testing, The Cut Up p.76 2 “When you’re sitting in the back of a pickup truck for an hour in a snowstorm, wearing an oversize hunting ‘bib’ on loan from Des’s husband, and following Des as she runs 10 miles, it’s only natural to look at your snow-covered lenses and wish this shoot were taking place somewhere warm, like Arizona. But the truth is, I couldn’t have been more excited for the location and the conditions…

Makes easy-day paces easier to achieve. “One of the biggest mistakes runners make is going too fast on their long, slow days. Just about any coach will tell you that,” says Chris Twiggs, chief training officer at Galloway Training. “The reason so many runners go too fast on those days is that it’s uncomfortable for them to run slower, it’s not natural. Walk breaks allow you to run naturally at all times, and to go slow when needed.” Supports new runners or those returning to the sport. Most trainers will suggest run/walking for those just starting out or coming off a previous injury—and those people are often pleasantly surprised to see it helps them go faster than they were before, Twiggs says. Reduces impact. Instead of pounding the pavement with…

PRICE: $250 | WEIGHT: 7.0 OZ (M), 5.8 OZ (W) | DROP: 8 MM LOOK AT THE lead pack of any major marathon and you’ll see a sea of Vaporfly. Even though Eliud Kipchoge wore the $275 Alphafly to break the two-hour barrier, now most runners—from the elite wave back to BQ hopefuls—reach for the Vaporfly. But, in the recent Majors, this new version was nowhere to be seen—when we spied the top 10 shoes across the finish line at the New York City Marathon, not a single prototype was found. By then, though, I already had a pair to test, and I can report after racing my own marathon that the third iteration feels just as lively and fast as the previous two. Nike overhauled the Vaporfly from the…

PRICE: $200 | WEIGHT: 7.4 OZ (M), 6.1 OZ (W) | DROP: 8 MM WITH TODAY’S EVER-EVOLVING shoe tech and maximalism taking over the racing category, it’s refreshing to see some super shoes going rogue. Models like Nike’s Air Zoom Alphafly and Puma’s Fast-R Nitro Elite are maxed out with high stack heights, sharp heel spoilers, and aggressive silhouettes. But there’s also a small bracket containing the Saucony Endorphin Pro+, Under Armour Flow Velociti Elite (seen at left), and Puma Deviate Nitro Elite 2. These shoes still have all the features we’ve come to expect with super shoes—carbon-fiber plate, responsive midsole foam—but they’re more streamlined and pared down, as opposed to the just-passing-World-Athletics-guidelines set. The Deviate Nitro Elite 2 has a double layer of nitrogen-infused PEBA in the midsole. This…

PRICE: $100 | WEIGHT: 8.7 OZ (M), 7.4 OZ (W) | DROP: 4 MM THE AXON IS that rare bargain-buy shoe that rides like its pricier cohorts. When I first tested the second version of the Axon, I had to double-check our tech sheets to make sure I got that $100 figure right. This was after running in the shoe a couple times and reaping the benefits of its smooth turnover—the Axon has the same Speedroll tech as Saucony’s competition models. Version 3 is as comfy as the Ride, its more expensive cousin priced at the daily trainer standard of $140. It was hard to pinpoint just a single thing our testers liked about the Axon 3. One highlight a tester mentioned was its sleek, breathable mesh upper that allowed…

PRICE: $140 | WEIGHT: 8.9 OZ (M), 7.1 OZ (W) | DROP: 8 MM. HOW DO YOU keep a workhorse trainer relevant in a sea of wicked-fast Endorphin Elites? Simple. Don’t f*ck with it. Fans of the Ride are loyal to a familiar fit and feel and won’t be tempted by carbon fiber. As a result, Saucony keeps this legend fairly consistent from year to year, while massaging in its latest shoe tech. For example, the Ride 15 switched to a new Pwrrun EVA midsole, reformulated with bouncy polymers, and added a plush 7mm-thick sockliner. (That’s taller than the overall heel-toe drops of many shoes, but the step-in feel is softer than when you’re up and running.) Both updates boosted cushion while cutting more than an ounce, and they carry…

PRICE: $ 150 | WEIGHT: 10.1 OZ (M), 8.2 OZ (W) | DROP: 5 MM “THIS ISN’T A workout or fast race shoe. This is the long-haul shoe,” one tester declared. He also noted how ultrarunners like Topo’s shoes because of their wide toeboxes. The Ultraventure is no exception. For gnarlier trails, you’ll want to choose the brand’s MTN Racer or Terraventure, which have toothier treads. The Ultraventure 3’s outsole, made of grippy Vibram rubber, is more lightweight and sectional than the previous iteration. Its lugs are shorter and wider as well, making the shoe versatile for both roads and trails. “The Vibram outsole is sticky enough for rocky trails, but it’s not like a cleat,” said a tester. Even though the shoe doesn’t have a rock plate, the increased…

PRICE: $170 | WEIGHT: 9.6 OZ (M), 7.9 OZ (W) | DROP: 6 MM PLACE THE ULTRA 1 and 2 side by side, and you’ll think you’re looking at a real life “Spot the Difference” brain teaser. But get the shoe laced up and running, and the v2’s updates materialize. The Ultra now has a rock plate. The stiffer forefoot protection was a favorite feature for testers navigating tricky portions of the Appalachian Trail. “My feet felt secure and protected over Pennsylvania-style, rocky treachery,” said one tester who regularly logs his 30-mile weeks on a buffet of gravel, grass, and concrete. “These are right at home on big boulders, little jagged ankle-busting rocks, and everything in between.” For him, “everything in between” includes quite a bit of water crossings, during…

MELATONIN: THE SLEEP SHORTCUT? Chances are you’ve heard of melatonin by now—the “natural” supplement that manufacturers claim will help you sleep better. It’s a supplement many runners turn to before bed in hopes they’ll get more quality shuteye, but it probably doesn’t help as much as you think. While the drug can help regulate the sleeping cycles of those who have circadian rhythm disorders (or work the night shift), it likely won’t remedy deeper issues like insomnia. And because melatonin isn’t FDAapproved, it’s important to read the ingredients closely and consult your doctor before taking it. TRAINING DAZE Every runner has that workout they look back on and think, “Oof—that one hurt.” For Olympian Emily Infeld, it’s one-kilometer repeats. Last summer, before qualifying for the World Championships in the 5,000…