Índice para December 2015 em Runner's World

TRAINING VIDEO Cramped seats can be torture when you’re flying home after a race. Pamper those weary muscles with the exercises on page 54, and watch a demonstration at runnersworld.com/flyright. HOLIDAY GIFT GUIDES Looking for the perfect runner gift? Find dozens of ideas for that special someone (or yourself) at runnersworld.com/2015 giftguides. FINALIST VIDEOS Go behind the scenes at the Cover Search photo shoot in New York City to learn more about our inspiring finalists at runnersworld.com/coversearchfinalists.…

THE INBOX HONORABLE MENTIONS Where was Bart Yasso on “The 50 Most Influential People in Running” (October)? You’d be hard-pressed to find a person who inspires more runners than he does, and his tips are valuable training tools. His reputation as the “mayor of running” stands strong as ever. STEPHEN DETURK, CENTER VALLEY, PA It speaks volumes that you left Nick Symmonds off the list. We finally have an elite track-and-field athlete who stands up to the bureaucracy of USATF, and the best he gets from RW is a “Social Star” mention. JOSHUA WOTEN, VIA EMAIL MISSING INGREDIENT I made your recipe for the Chocolate Chip Trail Mix Balls in the October issue (“Meals on the Run”). The recipe calls for dark chocolate mini chips. But I couldn’t find anybody…

#Zelle WHERE WOMEN RUN ONLINE Who is that monster? ¶ This was my first thought after glancing at myself in a reflective wall during a recent run. The monster’s expression was classic RBF. ¶ You’ve likely heard of Resting Bitch Face, a trending Internet meme leveled primarily— and unfairly—at women (men with this look are typically described as “serious”). When literally “at rest,” whether standing in the Target checkout line or zoning out during a meeting, RBF sufferers project a severe look of: “Don’t even think about talking to me.” The phrase is pervasive; even the Oxford Dictionaries added “bitch face” to their lexicon this year. Thinking about my reflection, it suddenly clicked. All those mornings when I tried to engage fellow runners and no one responded? It wasn’t (entirely)…

69, CHARLESTON, SOUTH CAROLINA For the past 13 years, Retired Senior Navy Chief Sid Busch has been running marathons to memorialize fallen soldiers. He carries an American flag and pins a photograph of the honoree to his shirt. Afterward, he sends his race medal to the soldier’s family. “When I first started, I would choose a name from the list of casualties,” he says. “But word got out, and now I get emails from parents asking me to run for their son or daughter.” This January, Busch plans to run his 22nd Walt Disney World Marathon. 200 TOTAL NUMBER OF MARATHONS COMPLETED IN HIS LIFETIME (SOFAR) 70 MARATHONS BUSCH HAS RUN HOLDING A 3-FOOT BY 5-FOOT AMERICAN FLAG THAT WEIGHS 4 POUNDS. “IT GETS HEAVIER AROUND MILE 20.” fifty Fallen…

While bargain hunters run laps around big-box stores on Black Friday, razing shelves to find the best deals of the year, Eric Rubinson will run laps on a track, raising money for charity. Track Friday is Rubinson’s antidote to the annual shopping frenzy that occurs the day after Thanksgiving. Rubinson, 39, conceived the idea after Hurricane Sandy devastated coastal areas near his home in Middletown, New Jersey, in 2012. Interested in supporting relief efforts, Rubinson, a 55-time marathoner, committed to running his next 26.2-miler around a local track while raising money for a food bank. He picked the day after Thanksgiving, not just for the perfect pun, but because he knew all his friends and family would be home to provide support. As people donated money, some offered to pace…

MOLLY FRIEL, 48, of Fresno, California, tops her age group in the U.S., with a 2:41:30 Olympic Trials qualifier and lifetime best at the California International Marathon. STAY ON TRACK “Stick to the training plan, because the most important runs are those you want to do the least. That consistency is what will get you through the final miles of your next race.” STAY STRONG “My big strength exercise is pushups, 25 to 30 every day, because if you can keep your arms moving, your legs will keep moving. I also count them as planks, so it’s multitasking.” THE WORKOUT “On 90-minute easy runs, I do the last five to 10 minutes at 5K goal pace. The idea is to run hard on tired legs; the last 10K at Cal…

CRUNCHY CURRY PEAS Lots of fiber and protein curb cravings. MAKE IT Soak ⅔ cup yellow split peas in water for 4 hours. Drain and dry. Heat ¼ cup canola oil in a skillet. Add peas and stir often, until golden, about 15 minutes. Transfer to a paper towel–lined plate. Toss with 2 tsp. curry powder and ½ tsp. salt. FIG PROTEIN BALLS Calcium and vitamin K protect your bones. MAKE IT Soak 1½ cups dried Mission figs (stems trimmed) in hot water for 30 minutes. Drain, dry, and put in a food processor with 1∕3 cup protein powder, ¼ cup cocoa powder, ¼ cup nut butter, ½ tsp. cinnamon, zest of 1 orange, juice of ½ orange, and a pinch of salt. Form into 1" balls and roll in…

IF YOU’RE A DESTINATION RUNNER with a tight travel schedule, you might be stuck sitting in a cramped seat just hours after you cross the finish line. And that can hurt your recovery. “Moving is important to keep the blood flowing,” says Runner’s World advisor William O. Roberts, M.D., who is also medical director of the Twin Cities Marathon. These travel-friendly moves boost circulation and keep your muscles loose. LEG RAISES Slowly raise and lower your left knee, activating your glute and quad muscles. Repeat five times before switching to the other leg. LEGS UP THE WALL Before you board the plane or climb into the car, sit with your hip at the base of a wall. Lie back and turn your body 90 degrees so you form an L-shape…

47, Phlebotomist Brooklyn, NY “Nothing is more gratifying to my heart than to know that my choice to become healthy and fall in love with running would affect all those looking on.” #genuinelyencouraged The only mirror in Michelle Hercules Walker’s bedroom hangs inside her closet. On October 14, 2014, she took off all her clothes, swung the closet door wide open, and stood in front of her full-length reflection to contemplate pain, literal and figurative. She lifted up her belly to examine a painful red rash that had developed under massive folds of skin. Her doctor had given her an ointment to rub around her middle, but the band of her XXL underwear chafed. Her knees hurt, too. She felt trapped in a loveless marriage. She weighed 317 pounds at…

41, International ship broker Arlington, VA “We are all runners in the end.” #relentless Michael Wardian has one of the most impressive (if quirky) résumés in running, and he’s not shy talking about it with a characteristic mix of hubris and humility: He’s run in three U.S. Olympic Marathon Trials, even leading the 2008 race for a few miles. “Until the pack ran by me like I was standing still,” he says. He has a marathon PR of 2:17:49. He’s won the U.S. 50K and 100K championships. He’s set treadmill, indoors, and jogging-stroller marathon world records. But what’s really striking when you meet him in person is his genuine interest in you, the runner, no matter where you are in your journey. When the Cover Search finalists gathered in New…

30, CPA Daphne, AL “I went out for a run one Sunday afternoon and the unthinkable happened.” #runtoovercome When a beaming Samantha Gardner broke the tape at the New Orleans Mardi Gras Marathon in January, her huge smile reflected more than just a sweet victory and a happy PR of 3:03:41. It was an arms-raised triumph over a dark moment in her past, representing a journey that had taken nearly 10 years. Gardner was 20 years old on a sunny Sunday afternoon in November 2005 when she went out for the training run that would change her life forever. Home from college on Thanksgiving break, she was attacked by a man who held her for six hours, raped her repeatedly, and threatened to kill her before ultimately letting her go.…

“I JUST WANT TO STAND HERE a minute,” I say, pausing in front of a gleaming bakery case. I’m three weeks into training for a marathon. I’m also on a controversial low-carb, high-fat diet, and despite the fact that every proponent has assured me I’d lose my desire for sweets after a week or two, I am enraptured by the carrot cakes on display at our local Costco. “Do we need Brussels sprouts?” my husband asks. I can’t hear him over the depraved screams of my sweet tooth. I stare lustfully at the puck-shaped pillow of cake and wonder how the hell I’m going to make it through 13 more weeks of this. Stupid marathon, I think as I woefully push my cart toward the produce section. Stupid diet. Fat-adapted…

How is your mind-set different before a holiday race? Because I’m just coming back after my post-track-season break, it’s more about running for fun and enjoyment. One of the beauties of a Turkey Trot is that it’s just a big community festival: There are people running in costumes and bands playing along the way. I’m running more for the vibe and the excitement and the camaraderie, as opposed to other races that are more performance-focused. What’s your recovery like after a Turkey Day race? Thanksgiving tends to be a day with lots of driving and sitting around, which I try to take into account. Compression socks definitely help. Stopping and moving around, depending on how long the drive is, can help. Any particular downsides to racing on an eating day?…

I GOT FIRED when I was younger, started an Internet security business, and that was that. Some people have a vision to start a business. Others adapt because they’re forced to. I was the latter. I WAS A CASUAL RUNNER my whole life, but I got serious eight years ago when my mom became ill with cancer. My company was growing, my kids were little, the days felt overwhelming. The only thing that made me forget about everything was running, so I started doing it every day. MOST PEOPLE THINK business is the fun, sexy stuff we see on TV, but success comes from the 22 things you have to do every day that nobody notices. Herjavec stars as an investor on the Emmy award–winning ABC reality series Shark Tank,…

On the eve of their one-year wedding anniversary, in December 2010, Willie and Angela Gillis of Beaumont, Texas, made a vow to get healthy. They needed to: At their heaviest, Angela weighed 340 pounds and Willie hit 492 pounds. They began by tracking their food and walking on treadmills at a gym. As the pounds dropped, Angela, a 34-year-old business manager, picked up the pace; Willie, a 35-year-old warehouse clerk, continued walking by her side. In late 2011, Angela made an impromptu decision to run a half marathon. “It took me 2 hours and 55 minutes, but I did it, ” she says. “I joined a running club and convinced Willie to join me.” In 2013, the couple headed to Memphis, where Willie was to run his first half while…

ALISSA ST LAURENT Beat all the women AND men in an ultra St Laurent, 31, was the first runner to finish the 77.6-mile Canadian Death Race ultramarathon in Grande Cache, Alberta (13:51). It’s the first time a female has won the event in its 15-year history. And she did it just three weeks after placing second—and setting a female record— at the Sinister 7 100-miler in Alberta. “Early on, one of the male runners asked me, ‘Are you planning to keep this pace all day?’ I think he doubted me,” says the assistant controller from Edmonton. “I said, ‘Yep!’ I didn’t believe it myself, but I said it anyway.” —MEGAN HETZEL RYAN TARAPCHACK Young man with a big heart When 11-year-old Tarapchack learned that his friend’s 7-yearold sister, Isabella O’Brien,…

GET FIT, EAT SMART, RUN STRONG Once darkness encroaches on winter workouts, runners reach for protection against not only the elements but also motorists. According to a Runner’s World field test, strapping on a headlamp will help you see and be seen from as far away as a half mile. The running-specific headlamp shown here—the Halo Fire from Nathan Sports—has three LEDs with four beam strengths ranging from low (25 lumens) to sprint (288), as well as a warning strobe light (100) that can be set to react to oncoming headlights. The beam strength can be changed by waving a hand over a sensor on the front of the headlamp, which has a reflective strap. For more reflective gear, see page 56.…

TIPS FOR BEGINNERS FROM AN EASYGOING COACH TAKE WALK BREAKS Doing a mixture of running and walking gives me control over how I feel on a run and how quickly I recover. If I start to experience aches or fatigue, I can adjust the amount of running and walking to heal while I continue my daily runs. Run-walking in races helps me bounce back quickly. SHORTEN YOUR STRIDE Taking short steps and keeping your feet close to the ground reduces stress on your feet, legs, joints, muscles, and tendons. A short stride, when paired with walk breaks, can keep your legs feeling fresh and strong even as your body loses flexibility and muscle mass as you age. RACE YOUR WAY FIT I stopped doing speedwork in 1978—if I wanted to…

ITALY’S AGED CHEESES pack a flavor punch. Grana Padano, Parmigiano-Reggiano, and Pecorino Romano are ideal for grating and shaving over dishes—adding richness for relatively few calories. Cookbook author Joe Bastianich chooses Grana Padano (for which he is a spokesperson). “In my house, we put it on everything, including desserts,” says Bastianich, who planned to run his seventh New York City Marathon in November. For more, see joebastianich.com. TAGLIATA AND ARUGULA SALAD 12 oz. sirloin steak 3 Tbsp. olive oil Kosher salt and ground black pepper 1 clove garlic, smashed 4 cups baby arugula 2 oz. shaved Grana Padano Balsamic vinegar Heat oven to 400°F. Rub meat with 1 Tbsp. oil; season with salt and pepper. In a large cast-iron skillet over medium high, heat 1 Tbsp. oil and garlic. Brown…

THE BASICS 1 / GORE RUNNING WEAR AIR 2.0 SHIRT, $60 (men’s), $70 (women’s) No lightweight shirt fought sweat better during summer tests in heat and humidity at high noon (a.k.a. the Lunch Run at Runner’s World HQ in Pennsylvania). Venting mesh is smartly positioned on back. 2 / NEW BALANCE NB ICE TANK (WOMEN’S) AND SINGLET (MEN’S), $40 each You know it’s hot when mere sleeves are asking too much. RW social media editor Hannah McGoldrick: “It was super lightweight—almost a barely there kind of feeling— and wicked sweat away.” 3 / CEP SHORT SOCKS AND NO-SHOW SOCKS, $19, $23 For runners who have never worn knee-high compression socks, these low-profile designs offer a more approachable and affordable tryout. The secure, ergonomic fit protects against chafing. 4 / SMARTWOOL PHD SEAMLESS RACERBACK…

34, Graduate student Tampa, FL “There’s going to come a day when I can’t run. Running is my affirmation that today is not that day.” #SHEnanigans Desirée Rincón starts most races way too fast. She doesn’t really have a choice because when the starting gun goes off, her service dog Roxie temporarily loses her mind and turns into a sled dog. The normally quiet, extremely well-mannered, five-footwall-jumping, ice-cold-pit-swimming, belly-to-the-ground-crawling Australian shepherd unleashes a string of high-pitched barks, lunges against the leash attached to Rincón’s waist, and literally pulls her human across the starting line. Other runners laugh in delight at the mostly black, 50-pound, 4-year-old mutt on a mission. “I spend the first mile slaloming and weaving through people,” says Rincón, 34, of Tampa, Florida. Eventually, Roxie chills out and…

32, Stay-at-home mom Farmington Hills, MI “I hope to inspire my fellow stay-at-home moms and Muslim American female friends to get active and fit.” #runhappyrunfree During the Muslim holy month of Ramadan, which began this year in mid-June, Khatib fasted for 30 days, foregoing food and water for up to 17 hours a day. At sunset, she broke fast, then went to the mosque to pray—hours-long rituals of bowing, rising, and reciting verses from the Qu’ran. Only then, often between the hours of 1 a.m. and 3 a.m., would she hop on the treadmill to complete the 40-plus weekly miles on her training plan for the Chicago Marathon. Khatib knows not every Muslim—or every runner— would maintain such an intense regimen while fasting. But Khatib has big goals, and not…

TOP FEMALE VOTE-GETTER OVERALL and SEMIFINAL STAGE KIMBERLY GRINER HEINZ 58, Hospital wellness and event coordinator Arkdale, WI #overcomingbyrunning “Life really is a gift, despite grief and sorrow.” When Kimberly Griner Heinz got the worst call a mother can receive on February 12, 2014, she dropped the phone and fell to her knees. Her son—her only child—had died from a drug overdose, just 10 days before his 27th birthday. How do you go on? One day at a time, as the cliché goes, but also, for a runner, one mile at a time. “I run to help others struggling with addiction in all parts of life,” Heinz says. “It would be so much easier to curl up in a ball and stop living. This gives me a purpose to get…

Now featuring IMAGES AND DATA FOR BOTH MEN’S AND WOMEN’S SHOES RW SHOE FINDER THE SHOE FINDER HELPS YOU PINPOINT SUITABLE MODELS BASED 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? YES Proceed directly to the grid below. Shoes are arranged in terms of cushioning, weight, sole height, flexibility, and stability features as measured in the RW Shoe Lab. You’ll find lighter, less-supportive shoes in the bottom left and highly cushioned, more stable shoes in the top right. Shoes in the middle provide a balance of performance and protection features and can work well for many…

NEWS, TRENDS, AND REGULAR RUNNERS DOING AMAZING THINGS James Lawrence had one crazy summer. While you were training for a marathon or running 5Ks, the 39-year-old triathlon coach and personal trainer completed 50 back-to-back Ironman-distance events (2.4-mile swim, 112-mile bike, 26.2-mile run) in every state. He began in Hawaii on June 6 and completed the feat in his home state of Utah on July 25. Along the way, Lawrence, who set a Guinness World Record in 2012 by finishing 30 Ironman triathlons in a single year (10 more than the previous record holder), raised $70,000-plus for the Jamie Oliver Food Foundation to help fight childhood obesity. He traveled in an RV with his wife, five kids (ages 13 to 6), coach, plus two “wingmen” to help navigate and drive. Here’s…

I have an odd request,” I said. “I’m hoping to write a magazine article—” ¶ The saleswoman behind the counter cut me off. “Say no more. I know exactly what you need. Sativa. Helps you get into deep focus, really get in touch with your innermost thoughts.” ¶ “Sounds great,” I said. “But that’s not why I want to buy pot.” ¶ I had found out about runners using marijuana as a performance-enhancing drug through that underground hot-sheet of the counterculture, The Wall Street Journal. All the runners quoted, by name and anonymously, were ultrarunners and talked about the particular value of pot to someone who routinely runs 150 miles a week. In the story, ultramarathoner Jenn Shelton said marijuana helps runners “manage…pain, not puke, and stay calm.” ¶ I’m…

My running partners are slower than me. Is there a polite way to start with them, then pull away? —Margaret B., West New York, NJ No, there isn’t. Now that we’ve got that out of the way, your question makes me wonder how you wound up with this problem. I reckon there are three possibilities: One, you’ve gotten faster over time. Two, your partners have gotten slower. Or three, you’ve always been faster than them. If it’s number three, you guys were mismatched to begin with. If it’s one or two, well, people change. Maybe it’s time to find some pace-appropriate partners for your harder runs, or do those workouts solo and run with your current buddies on your recovery days. Either way, the polite thing is to discuss this…

IN THE SEASON of shopping, parties, and cookies, even Runner’s World editors can suffer from low motivation (or lack of time, or both!). To combat the urge to shelve running until after “Auld Lang Syne,” senior editor Meghan Kita and a friend devised the Runner’s World Holiday Run Streak in 2011, and it’s become an annual event. The streak has just one rule: Log at least one mile per day between Thanksgiving and New Year’s Day. (Optional, but encouraged, is use of the #RWRunStreak hashtag.) The list of reasons to streak is nearly as long as a 6-year-old’s letter to Santa. For one thing, consistency improves endurance, efficiency, and speed. Steady mileage can also ease stress and burn off holiday treats, or help you avoid overindulging entirely. “There’s something about…

TRAINING ADVICE FOR PEAK PERFORMANCE According to purists, the best supplementary workout for runners is more running. There’s some truth to this, but many top athletes also strength-train. By working weak muscles and correcting imbalances, these runners hope to reduce their injury risk, which will allow them to run even more. More subtly, strength-training boosts running economy, allowing you to hold the same pace while burning less oxygen. And all of this becomes even more important once you reach your mid-30s and start fighting age-related muscle loss. The challenge is that endurance and strength-training place competing demands on your body. To get the most out of your strength sessions without compromising your running, keep the following guidelines in mind. WHAT TO LIFT Recent studies have shown that tiny dumbbells, big…

NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS BROCCOLI One cup cooked supplies 276 percent of daily vitamin K needs. This may help regulate your body’s vitamin D levels— especially key during the winter, when circulating levels of vitamin D dip. Broccoli also provides phytochemicals called glucosinolates that research shows may ward off cancer. EAT IT Add to a chicken or beef stir-fry served over multigrain rice. BRUSSELS SPROUTS These mini cabbages supply blood-cholesterollowering fiber. One cup cooked also provides almost 100 percent of your daily vitamin C need and almost as much vitamin K as broccoli does. EAT IT Lightly steaming allows the fiber in Brussels sprouts to go to work regulating cholesterol levels. CABBAGE Cabbage contains sinigrin, a phytonutrient that may help prevent cancer, while red cabbage offers anthocyanins, potentially…

FOR MANY RUNNERS with big fall races on their calendars, the past few months have been scripted with detailed training plans dictating when to run, when to rest, how to stretch, what to eat, and everything in between. The minutes, hours, and days after the event are a lot less defined. Yet this often overlooked transition period is critical, especially if you raced 13.1 or 26.2 miles. “What you do to recover after a race plays a big role in how you will perform at the next one,” says Corey Hart, a physiologist and doctoral candidate at the University of Utah’s Vascular Research Lab. Here’s what is happening inside your body and mind following a race, and the steps you can take to bounce back strong.…

42, Boeing procurement analyst Glen Carbon, IL “Running is my escape, my solitude, my savior, and my stress-reliever. Today I pace marathons to help others achieve their own goals.” #RunnersRock When Jorge Garcia crosses the finish line of his next marathon, his mother will be with him. She was with him when he ran his first 100-miler. When he did five marathons in five states in one week—all under four hours. When he finished the Long Island (NY) Marathon to complete a 26.2 in all 50 states. When he set a PR of 3:09 on September 12, securing a spot in the 2016 Boston Marathon. Garcia, 42, finishes every race with tears in his eyes. He makes the sign of the cross, blows a kiss skyward, and shows a photo…

STORY of the Year THE BODY-IMAGE BREAKTHROUGH As mainstream culture embraced body positivity in 2015, the running world became a source of inspiration. There was Derek Mitchell, the Missouri man who in March, at 570 pounds, declared it his mission to run a 5K every month for the rest of the year. As of September he’d not only grown a following that included more than 17,000 Facebook fans, he’d already outpaced his goal by finishing his 17th race, including two 10Ks (and lost 100 pounds). Ultrarunner and Fat Girl Running blogger Mirna Valerio inspired America after appearing in Runner’s World and on NBC . Plus-size model Erica Jean Schenk got major props for posing on the cover of Women’s Running. England’s Lindsey Swift became a viral star after penning an…

TIPS, TRENDS, AND MUST-RUN EVENTS December 5, Philadelphia rocky50K.com SAY “CHEERS” After you’ve gone the distance, kick back with a craft cocktail (or three) at Center City’s Franklin Bar, where the dark basement space says “speakeasy.” thefranklinbar.com Few film clichés are as beloved as the training montage depicting the hero getting fit for the big game—or in the case of the Rocky movies, the title fight. Since 2013, intrepid runners have spent the first Saturday in December retracing the steps of the Italian Stallion as he prepped for his rematch with Apollo Creed. Befitting a character who socked it to slabs of raw meat, this is no frilly, Liberty-Bell-and-Betsy-Ross take on Philly: Much of the 31-mile route winds through areas tourists rarely see, and because it’s a free “fat ass…