Table of contents for October 2015 in Runner's World

RUN THIS CITY Running the Chicago Marathon? Let us be your tour guide during race weekend. Find the best restaurants, running clubs, and an interactive map of the Lakefront Trail at runnersworld.com/running-cities/chicago. NEWSWIRE Stay tuned for coverage of the major marathons this fall at runnersworld.com/newswire, where you’ll find previews, videos, and recaps. For live updates during Chicago and New York City, follow @RWElites on Twitter. I’M A RUNNER Go behind the scenes at U.S. Senator Shelley Moore Capito’s photo shoot at runnersworld.com/imarunner.…

IT’S BEEN SAID THAT ambition takes root early, and Amanda Burrill has been driven to succeed since she was just 6. “I came home from school, and my dad, a military guy, told me we were going running,” she says. “Almost every day, we did two miles. He enjoyed seeing me try my hardest.” Burrill attended Boston University on a Naval ROTC scholarship and bandited the 2000 Boston Marathon in 3:52. (“Back then, people did this.”) In 2003, she was deployed to Iraq and became a rescue swimmer on an elite emergency response team. The intense pace of her Naval officer years made it challenging to face retirement in 2010. “Leaving the military is a culture shock for anyone,” she says. “But I needed three surgeries —foot, sinus, and hip—and…

In 2004, Kastor took home bronze in the Olympic Marathon, and followed that feat with a 2005 Chicago Marathon win and an American record (2:19:36) at the 2006 London Marathon. Now, the masters (over-40) athlete has a new set of records to chase. Last fall, she set marks in the half marathon, 20K, 10 mile, 15K, and 10K. This month, she returns to Chicago aiming for the American masters marathon record. 2:28:40 AMERICAN MASTERS RECORD KASTOR WILL TRY TO BEAT (SET BY COLLEEN 5:40 Pace she’ll need to run to set the record 24 NUMBER OF RECORDS KASTOR HAS SET OVER HER 31-YEAR RUNNING CAREER, INCLUDING ONE IN MIDDLE SCHOOL ONE THOUSAND Number of bottles of wine in her cellar. Favorite: 1999 Chateau montelena chardonnay, napa Valley, California 15 NUMBER…

In his dual role reviewing plays and races at Newcity, a weekly cultural newspaper in chicago, freeman, 32, is always on the lookout for hidden gems. sure, he loves major productions—plays and races alike (he’ll run his fourth chicago marathon on october 11). but he takes special joy in helping new stage acts and inaugural races find their audiences. he got the gig after pitching the idea to his editor (also a runner) three years ago. Writing show reviews, he says, helped him figure out how to write race reviews—he thinks about the race as a production. each 500-word review starts with a breakdown of his overall impressions. then he gets into the details: price, course, organization, goody bag, weather. here, he lays out what he looks for in a…

I’m a friendly runner who says hello to other runners. But what is the etiquette when you pass people multiple times on a loop? —Elizabeth B., Whidbey Island, WA First, let me say this: Hello! Second, as a fellow friendly runner, I can tell you that this question has vexed me for ages. I have thought about it a lot. Here’s where I’ve landed: On first encountering a runner, a friendly acknowledgment (wave, nod, “Hi,” etc.) is in order. On the second pass, the proper response is a fleeting glance and tight smile. A self-conscious “Hi again! Ha ha!” is permitted at this point, but not mandatory. For third sightings and beyond, no greeting, or even eye contact, is required. both parties, by then, know that further greetings would just be…

THE GREEK PHILOSOPHER ARISTOTLE SAID, “We are what we repeatedly do.” Runners would do well to remember that when considering go-to routes. The terrain we train on shapes our strengths and weaknesses, which is why smart racers make sure to log training runs that mimic their course’s grades. hills use different muscle groups and movement patterns than flats, while rolling terrain requires your body to adjust to short bursts of uphill effort (and downhill recovery). When our runs always follow the same elevation profiles, we may develop imbalances that inhibit performance, says Florida-based running coach and author Lynn gray. “Runners always become better when they can develop a range of different skills and muscle groups,” she says. here’s how to maximize the benefits of each terrain type—and how to vary…

NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS DRINK MILK, FEEL FULL In a recent study from the U.k., runners drank 20 ounces of fat-free milk post–long run or a carb drink with an equal number of calories. The milk group ate 10 percent fewer calories at their next meal, compared with those who’d had the carb drink. Researchers theorize that milk protein may curb appetite. MAKE IT WORK Trying to lose weight? Reach for milk rather than sports drink postrun. STICK WITH WHEAT For a week, healthy, nonceliac cyclists (at the Canadian sport institute in Victoria) followed a gluten-free diet—supplemented with an energy bar that contained gluten, or one without. Researchers found no differences—in cycling performance or in wellness evaluations— between the groups. MAKE IT WORK If you feel gluten makes…

FOR REBECCA PACHECO, yoga and running have always been intertwined—much like her legs in the photograph below. “I started running when I was 14 and doing yoga when I was 16, so I really don’t know one without the other,” says the yoga instructor and two-time marathoner. Recognizing the benefits the ancient practice can have on both the runner’s body (improved flexibility, range of motion, muscular strength) and mind (more focus, less stress), Pacheco developed Om Athlete, a class she teaches in Boston to help runners improve performance and prevent injury. “Yoga is the perfect recovery activity for runners,” Pacheco says. “It relieves soreness and tension in your hardworking muscles and restores range of motion so you can run better the next time you hit the road.” The poses on…

Kara Goucher’s Kitchen Sink Pizza Whole-wheat naan flatbreads provide an easy, carb-rich base for a mix of grilled vegetables and chicken. Spaghetti with Sun-Dried Tomato Sauce Sun-dried tomatoes lend this sauce rich, intense flavor without having to cook for hours on the stove. Pizza Margherita with Make-Ahead Tomato Sauce Fresh mozzarella is naturally lower in fat than many hard cheeses, making it a good choice the night before a big run. Spaghetti Carbonara This classic Italian dish uses kitchen staples like eggs, onions, and a bit of bacon for flavor. Soba Noodles with Peanut-Sesame Sauce The no-cook sauce for this Asianinspired dish takes just minutes to make, while soba noodles provide a break from traditional pasta. Pasta with Peas and Prosciutto Created by Runner’s World contributing chef Nate Appleman, this…

Made with rotisserie chicken, this quick, proteinpacked sandwich is ideal for a make-ahead lunch. Inspired by the Vietnamese sandwich called banh mi, this pared-down version offers many of the same flavors but without the laundry list of ingredients found in many recipes. QUICK TIP If you prefer less spice, use mild kimchi (fermented cabbage). It's packed with flavor and good-for-you probiotic bacteria. Look for it in the produce section of most grocery stores. VIETNAMESE-STYLE PULLED-CHICKEN SANDWICHES MAKES 4 servings TOTAL TIME 20 minutes 2 tablespoons toasted sesame oil 1 tablespoon fish sauce ½ teaspoon soy sauce 4 soft hoagie, Portuguese, or Cuban rolls (5 inches long), split ¼ red onion, cut into ¼-inch-thick rings ¼ cup fresh cilantro leaves 1½ cups shredded rotisserie chicken breast 1 cup kimchi, drained 4…

“You cannot have a conversation about OCR [obstacle course racing] that doesn’t start and end with Amelia,” says Matt Davis, cofounder of Obstacle Racing Media. OCR is the acronym that Tough Mudders/Spartan Racers/Warrior Dashers and the like use to describe the still-evolving space of endurance sport that they occupy. Boone, a corporate lawyer, has emerged as a bona fide OCR superstar, winning the 2013 Spartan Race World Championship as well as the 2012 and 2014 World’s Toughest Mudder titles. She has succeeded at everything from sprint-style obstacle races to 24-hour slogs, exploits that have earned her a deal with Spartan Race title sponsor Reebok. All this from a person who discovered OCR by accident, and isn’t fully comfortable describing herself as a professional athlete—but does self-identify on Twitter as a…

The masterminds behind perhaps the most engaged online community of runners— particularly those at the front of the pack—have also earned their stripes as tenacious watchdogs. The identical twin brothers founded Letsrun.com in 2000 after they moved to Flagstaff, Arizona, to focus on Weldon’s dream of qualifying for the Olympics. Sequestered in the high-altitude training haven, they launched the site, which to this day maintains an endearing early-Internet page design, to be a meeting place for those obsessed with competitive running. Weldon (above left) fell short of his Olympic goal, but the site took off, boosted by the vibrancy of its “World Famous Message Boards.” The boards, which allowed for anonymous posting until recently, have been criticized by some as havens for vitriol and unfounded rumors, but they’ve also been…

It’s one thing to start a fire—as these two did when they launched their early morning, high-intensity group fitness movement in 2011—but it’s another thing to keep it burning bright. It started with a few dozen brave souls meeting around metro Boston three mornings a week for strength work, steps, and hills, then expanded to more than 300 in the fall of 2012, then to six other cities by the end of 2013, and in 2014 went from seven to 17 and has now reached 21 November Project tribes. Things have blown up so fast that the cofounders have relinquished leadership of their Boston group to focus on expansion (with sizable financial help from The North Face). Graham, in keeping with the group’s communal ethos, deferred attention by nominating Laura…

BACKCOUNTRY BEST FOR RUGGED AND STEEP TERRAIN La Sportiva Mutant $130 The Mutant is an enigma. The sole is thick, stiff, and so firm it borders on hard; the upper is small and narrow. But once you find the size that fits (at least one-half size up) and get laced into the snug, overlapping upper, you feel locked into the seat of a fighter jet, and the shoe somehow runs like a racing flat. The full-rubber outsole with grippy lugs provides plenty of protection. Bottom Line: Strap in and get ready for anything. (Women’s pictured.) Montrail Mountain Masochist III $100 You don’t have to love singletrack pain to appreciate the Mountain Masochist, although the shoes would be a good choice for running the 50-mile trail race in Virginia that shares…

OUR KIND OF TOWN We love running in Chicago, and in June runner’s worLd staffers got their chance to participate in the Running & Fitness Event for Women. Publisher molly o’keefe, along with RWZelle.com Editorial Marketing Manager elizabeth Comeau, Integrated Marketing Director kathleen Jobes, and Marketing Coordinator nicole ragucci hosted a morning run along Lake Michigan. More than 200 people came out to run, and some showed off their ROOTDs (run outfts of the day) for Zelle. The celebration of running continued with a fashion show, which was kicked off by amazing young ladies from the Chicago chapter of Girls on the run. During the show, running apparel, shoes, gear, and even canine running accessories were on display from more than 30 brands. The Girls on the run "remarkable running…

Why should I schedule a tuneup? These races serve as dress rehearsals for your main event. you can try out everything you plan to do on the big day—from the prerace meal, to what you’re going to wear, to how you’re going to deal with nerves. you can also practice smart pacing. How long should my tuneup be, and when should I do it? Newer runners should run a 10k four to six weeks before a marathon or eight weeks before a half marathon. Seasoned half or full marathoners should run two 10ks, one eight weeks out and one four weeks out. if your goal race is a 5k or 10k, try a 5k tuneup four to six weeks out. Should I hold back during my tuneup, or race all…

THE INBOX BIG INSPIRATION I recently picked up my first issue of RW. I’m a beginner, and I wasn’t sure I would relate to anything, so I was thrilled to see your article about Mirna Valerio (“ultra,” August). As an overweight but healthy woman, I hesitate to call myself a runner—I’m slow and run short distances—but mostly because I don’t look like a typical runner. Thanks for showing that runners come in all shapes and sizes. LAUREN WILSHUSEN, BOSTON Mirna Valerio should be a life coach to the entire planet. her story of self-love and acceptance goes well beyond the running community. I plan to share the article with my middle school students to reinforce the idea that size, shape, and skin color don’t define us—what we accomplish in life…

SISTER STEPHANIE BALIGA Speedy nun runs for others. On race day Baliga trades her nun’s habit for a bandanna and wears a knee-length skirt. She clocked a 2:53 at the 2014 Chicago Marathon and intends to beat the women’s Olympic Marathon Trials qualifying standard of 2:43 at this year’s race. For Baliga, 27, running and faith are connected. “Running is a way I’ve been able to speak to God, and to listen to God speak back,” she says. Today, Baliga serves at Mission of Our Lady of the Angels in Chicago’s West Humboldt Park and organizes the running group Team OLA. Since 2011, the team has raised $136,000 for food banks and after-school programs. —CINDY KUZMA JULIAN GORDON Oldest Chicago Marathon pace leader Gordon, 79, will pace the 5:10 group…

#Zelle WHERE WOMEN RUN ONLINE After four years together, my boyfriend and I rarely spoke. He ignored me—unless he was shouting at me. During the course of our relationship, he’d called me stupid, smashed dinner plates, and once grabbed my arm, hard, during an argument. He wasn’t quite knocking me around, but things seemed headed in that direction. ¶ Full of doubt and fear, I ran. Charging up hills, getting anaerobic, and feeling my hamstrings burn helped release my panic. Over the course of a run, my breathing would become steadier despite my churning, circular thoughts: This guy is bad news… I can’t leave… How can I leave? I love him. ¶ When we moved to a new town, I joined the local running club, hoping to make friends. At…

The first and most obvious question upon hearing that an obsessed Philadelphia ultrarunner has created a 50K “Rocky Run” to recreate, in real life and on real streets, the “training run” montage from Rocky II is: Why not the one from the original Rocky? ¶ First of all, the 1976 original Rocky is the only production out of the 47 movies in the series (joking) and the one Broadway musical (not joking) to actually be any good, and people don’t go huffing and puffing up the steps to the Philadelphia Museum of Art, flinging their arms in the air, because of the second movie’s cheesy montage, in which Rocky is followed by children all through Philly. No: They do it to recreate Rocky’s original triumph, getting in shape, achieving now…

TIPS FOR BEGINNERS FROM AN EASYGOING COACH You already know that running has significant health benefits. What you may not realize is that what you do between runs affects how much your body gains from your workouts. Running every other day, as I recommend, gives you time to recover and reduces your risk of injury. And there are other rules you can follow to ensure that your nonrunning time helps (and doesn’t hinder) your efforts. DO Cross-train Activities like spinning, using the elliptical, and aqua-jogging improve your fitness without generating impact on your body. Cross-train on nonrunning days to build your cardiovascular system and work your muscles in a different way. Recharge with at least one total rest day per week. DON’T Stay up late Just because you aren’t getting…

BLACK FOREST The antioxidant payload from dark chocolate and cherries in this dessert bowl may help lessen oxidative damage caused by high-intensity exercise. STIRIN 1 ounce melted dark chocolate. Top with . cup pitted, halved cherries and a sprinkle of unsweetened coconut flakes. ROASTED GRAPE Roasting boosts grapes’ natural sweetness. One study found that nutrient-dense almonds can help improve muscular endurance. STIRIN 1 teaspoon honey. Top with 3⁄4 cup roasted grapes, 2 tablespoons chopped almonds, and 1 teaspoon minced fresh rosemary. LEMONY BEET Beets are a leading source of nitrates, compounds that have been shown to improve exercise endurance. Walnuts provide heart-healthy omega-3 fats. STIRIN ½ cup diced cooked beet, 2 teaspoons chopped dill, a sprinkle of lemon zest, and pinch of salt. Top with chopped walnuts. CURRY MANGO This…

1 / BROOKS LSD JACKET This windproof, waterresistant shell keeps you protected from biting wind, light rain, or snow and acts as a warm layer on a cold day, just like a less-expensive polyester windbreaker. But the LSD’s light weight (3.1 ounces) and cool, casual-wear styling make it worth the extra bucks. Bonus: It packs into its own pocket; hold it in your hand or on your arm with the elastic band. $98 2 / MOUNTAIN HARDWEAR WOMEN’S PACING SHORTS Low on frills—there’s just one internal key pocket—but high on function, these stretchy, lightweight shorts have a drawcord to keep them put and a soft interior brief. The women’s shorts come in two length options (3" and 5"); the men’s Refueler comes in three (5", 7", and 9"). Choose longer…

Anytime you run longer than an hour, you should pack some fuel to power you through your workout. Energy gels and chews are a convenient choice, but sometimes you want something more substantial—and satisfying. These energy bars and balls are quick to make, really delicious, and offer a good amount of energizing carbs. Honey provides simple sugars (fructose and glucose), which are quickly absorbed and offer immediate energy. HONEY ENERGY BARS MAKES 9 bars TOTAL TIME 30 minutes 2 large eggs 3 tablespoons honey 2 tablespoons canola oil 2 teaspoons grated orange zest 2 cups granola 2/3 cup roughly chopped walnuts Preheat the oven to 375°F. Coat an 8-inch-square baking pan with cooking spray. In a bowl, lightly whisk the eggs. Whisk in the honey, oil, and zest. Stir in…

LETTUCE-WRAPPED ASIAN SALMON BURGERS MAKES 4 servings TOTAL TIME 30 minutes 1 pound skinless salmon 2 tablespoons soy sauce 1 tablespoon Sriracha 2 cloves garlic, chopped 2 teaspoons finely chopped fresh ginger ¼ teaspoon ground black pepper ¼ cup toasted wheat germ 3 scallions, chopped ⅓ cup chopped fresh cilantro 1 tablespoon canola oil 4 pineapple rings 4 large lettuce leaves 2 tablespoons hoisin sauce Preheat a grill on medium heat. In a food processor, combine . pound of the salmon, soy sauce, Sriracha, garlic, ginger, and pepper. Process until pureed. Chop the remaining ½ pound salmon by hand. Pulse into the pureed mixture, along with the wheat germ, scallions, and cilantro. Shape into 4 patties. Brush the grill with . tablespoon oil. Transfer the patties to the grill and…

“Sanya is well-versed, ambitious, hardworking, and the most genuine athlete I’ve ever interacted with,” says a man quite familiar with those traits, U.S. middle- and long-distance great Bernard Lagat. Like her professed hero, track legend and outspoken civil rights activist Wilma Rudolph, Richards-Ross has leveraged her visibility to effect major change. Since the 2012 London Olympics, she has been in the vanguard protesting the International Olympic Committee’s Rule 40, which restricts sponsor promotion (and therefore earning) opportunities for athletes during and around the Games—and in February, the IOC announced a change that will allow athletes to promote their individual sponsors, just in time for Rio 2016. Unlike many athlete dissidents in track and field, where career vitality relies on oftenfickle sponsorships, Richards-Ross has boldly spoken out while still in her…

The colorful telecom tycoon isn’t just one of running’s biggest fans— he might be its richest, too. The latest information on his earnings shows that, in 2013 alone, he raked in $29 million, and the prolific tweeter/hot pink shirt–wearer/tech party–crasher/avid runner seems intent on spreading the love to his favorite sport. Legere, who at age 53 ran a 2:53 at the 2011 NYC Marathon, appears to be trying to singlehandedly improve earning incentives for top American runners. Last May, he ponied up $20,000—including $5,000 first-place prizes—to help miler Nick Willis launch the Michigan Track Classic. Prior to the NYC Half this March, he tweeted a series of performance-based offers to Meb Keflezighi and other top American men; Legere ended up donating $25,000 to Keflezighi’s namesake charity for leading the race…

The former competitive ultrarunner, Ironman and Xterra triathlete, and professional road cyclist is set on changing the fueling game for runners, especially women. One of Sims’s primary targets: the Gatorades of the world that she believes overload athletes with carbohydrates to the detriment of hydration. Her company Osmo Nutrition, which launched in 2012, intends to correct an industry obsession with crashing. Sims believes the solution is simple: Separate fueling from hydration, or as Osmo touts, “food in your pocket, hydration in your bottle.” In practice, her recommendation is to fuel well in advance of training or racing—three or four hours—drinking a low-carb hydrating drink (the term is “low osmolarity”), and being mindful not to misread late-workout fatigue as a need to fuel up when it might just be dehydration. Sims…

There’s more to the Runner’s World Half & Festival than meets the eye. In fact, it’s a whole weekend of nonstop activity for runners and their families. Plus, you can enjoy dinner with the editors, attend informative seminars, and groove to live music on Sunday. It may be a HALF Festival, but it’s a WHOLE lot of fun. Join us! Half marathon, 10K, 5K, Altra Trail Run, Free Kids Run, and Dog Run Informative seminars on all things running Dinner with the editors Great live music and food Join us…for one great time after another. Bethlehem, PA. October 16–18, 2015 Register today at: RWHALF.COM…

TIPS, TRENDS, and MUST-RUN EVENTS I’m in Sleepy hollow, new york, a small village in the hudson river Valley, waiting in the cool morning mist with about 800 other runners. i’ve run plenty of races, but this, the Sleepy hollow half Marathon, will be the first with a connection to one of america’s most enduring short stories: washington irving’s “the legend of Sleepy hollow.” I reread it late last night and noticed that a few landmarks from the story fall along the race route. i’m especially eager to see the old Dutch church and adjacent graveyard (inset photo). as legend has it, a revolutionary war soldier who lost his head to a cannonball is buried there. his spirit is said to roam the town on a ghost of a horse…

I STARTED running 20 years ago. I found that I loved being outside and the feeling I got afterward. That’s why I keep doing it. AT FIRST, I ran the flat by the Kanawha River. But West Virginia is mountainous, so before long I increased the intensity by adding hills. Now I run four miles a day four days a week. I’M NOT an early morning riser, but in D.C., I have to run at 6:30 a.m. if I want to get it in. I’m a creature of habit—I run the same basic route every time. I LEAVE my apartment, run up to the Mall, and go all the way to the Lincoln Memorial. I run up the steps, read Lincoln’s second inaugural address or his Gettysburg Address, look at…

THIS MONTH we’re publishing something Runner’s World has never done before. “The 50 Most Influential People in Running,” which begins on page 73, has been months in the making, and I don’t think anyone else could’ve brought the authority, authenticity, and level of quality that Writer at Large Nick Weldon and the RW editors brought to this project. Still, unless you’re one of those 50 people, why should you care? Well, just about every aspect of the running world is at an alltime high. There are more runners in America than ever before (especially more women), and they are running more races, buying more shoes and apparel, raising billions of dollars for charity, and inspiring each other on a massive scale via social media. After a long drought, U.S. distance…

NEWS, TRENDS, AND REGULAR RUNNERS DOING AMAZING THINGS When Draugelis was home with a newborn in 2008, she looked in her closet of business suits and realized she didn’t have a thing to wear for her new job: mom. Chic workout wear—apparel that looks as good running as it does running errands afterward— became her go-to. she started a blog, The Mom Edit, to document her fashion finds. she kept blogging— and running— while enduring chemotherapy for breast cancer in 2013. “I’m finally getting my energy back and am able to get out for more miles,” she says. “running after chemo was excruciating. but it made me feel alive.” “Unless it’s really hot, I like running in cotton. I got this graphic T at nordstrom. as a mom, how can…

Miguel blancarte runs through this issue’s hr logo. MIGUEL BLANCARTE BEFORE 344 LBS (ABOVE) TODAY 140 LBS (BELOW, IN CHICAGO) When Miguel blancarte went for a his annual checkup in november 2011, he knew he’d be told once again to drop some pounds. but blancarte, who hit 344 on the scale, wasn’t prepared for his doctor’s grim warning. “he told me the way i was going, i wasn’t going to live past my mid-40s,” he says. Blancarte, 24, a consultant in chicago, had never known a normal weight. “i was a big kid and thought i’d always be big,” he says. “but i didn’t want to die young.” he joined a gym, used a treadmill to speed-walk on an incline, and ditched fast food. eight months after his doctor’s pronouncement,…

When you’re running 26.2, the midrace miles often become a blur. but you’d never forget mile eight of the chicago Marathon. With its three stages of dancing drag queens and volunteers clad in chaps, cheerleader uniforms, or wedding dresses, the aid station at the eighth mile makes a distinct impression. Frontrunners is an international organization with more than 60 clubs nationwide and even more abroad. to find a running group near you, go to frontrunners.org. Frontrunners chicago, a 33-year-old lesbian, gay, bisexual, and transgender running club, has staffed its hometown marathon’s mile eight station— which sits in the middle of boystown, the city’s famed gay neighborhood—every year since 1988. it’s the race’s largest water stop. and its most festive. “organizers used to give an award for the best aid station,…

Showing up in both high-end restaurants and fifth-graders’ lunch boxes, seaweed is being touted as the new kale. a staple in asian diets for centuries, it’s low in calories and provides a wide range of vitamins and minerals. Crunchy seaweed snacks (shown here), made from roasted, salted nori, are a healthy alternative to potato chips. (though be warned: “they don’t taste anything like potato chips!” says rW Editor-in-Chief David Willey.) a serving of dulse seaweed provides 550 milligrams of potassium, 15 percent of your daily iron needs, and two grams of fiber. Some say its rich, briny flavor is reminiscent of bacon. ha! For more of the new superfoods, see page 46. PERSONAL BEST GET FIT, EAT SMART, RUN STRONG…

TRAINING ADVICE FOR PEAK PERFORMANCE In the late 1880s, an Italian physiologist named Angelo Mosso made a curious observation: He tested the muscular endurance of two fellow professors before and after they administered oral exams and found that after their mental efforts their muscles tired more quickly. It was the first demonstration that mental fatigue affects physical performance—a lesson to remember in the days leading up to a race. Just as you taper your mileage to rest your legs, you should also taper your mind. MIND POWER Maintaining your goal pace is like holding your finger close to a flame: You have to overcome your inclination to pull away from the discomfort. this “response inhibition” is a mental skill you use in everyday life (when being polite to someone you…

JUST LIKE THEIR NAMESAKE OIL, olives are rich in monounsaturated fats that help protect your heart and antioxidants that reduce inflammation. different ripening and curing processes create varieties in a vast array of flavors and colors. “olives may be small,” says 10-time marathoner Pam anderson, “but their briny, piquant flavor brings ordinary ingredients to life.” she incorporates the fruit (yes!) into mediterranean-inspired dishes, like pizzas and salads. anderson’s latest cookbook, Three Many Cooks, is a memoir-with-recipes that she wrote with her two daughters. SAVORY SALAD large, bright green Castelvetrano olives add fruity flavor. 1 pound thin green beans, blanched 6 Castelvetrano or pimiento-stuffed olives, sliced 1 ½ ribs celery, diced small, plus ¼ cup celery leaves 1 medium shallot, thinly sliced Zest and juice from ½ lemon 2 tablespoons extravirgin…

If you've ever woken up early for a race or long run (and every runner does, eventually), you know how difficult it can be to eat well in the predawn hours. Maybe you simply aren't hungry when you first get up. Or race nerves leave you feeling queasy. If you’re staying at a hotel (without your go-to foods readily available), you risk eating something that upsets your stomach. Happily, these quick breakfast ideas will fuel you up for a tough training run or race without weighing you down—and if you pack a few ingredients, you can even make some of these meals in a hotel room, too. Cooked apples get topped with sugar and cinnamon, plus granola for extra carbs. If you like, add a dollop of yogurt to the…

After a tough morning run or race, it’s key to refuel with a combination of carbohydrates, which will replenish muscle glycogen, and protein to repair and rebuild muscle tissue. But that recovery doesn’t happen after just one meal. You need to continue to eat recovery-friendly foods throughout the day. Here’s how to fuel up after a morning run to ensure that your muscles are ready to go the next day. Rich in protein and antioxidants, eggs are a quick and convenient meal when you’re in a hurry. SIMPLE OR STUFFED OMELETS MAKES 2 servings TOTAL TIME 10 minutes 1 tablespoon butter 4 large eggs ▸ Pinch of salt ▸ Pinch of white pepper Heat an 8-inch skillet over medium heat. Add half the butter and swirl until melted and foamy.…

THE FIRST QUESTION we asked ourselves while embarking on this ambitious endeavor was, What do we even mean by “influential?” After lots of research, scrutiny, and debate, here’s where we landed: Influence is the ability to set trends, inspire participation, and drive engagement in the sport and culture of running. Definition in hand, we turned to a long list of experts representing a diverse cross-section of the running world: athletes, race directors, journalists, runningstore owners, grassroots organizers, shoe-company execs, sportgovernance officials—even a “run concierge.” We asked each to nominate five people, giving close consideration to those from their corners of the culture who are having an impact today, in 2015. More than 60 smart, plugged-in leaders weighed in (with many of them being nominated by peers in the process). In…

“When you think Nike, you think Phil Knight,” says Runner’s World writer John Brant. “But Parker is the man in charge, and over the last several years at the helm, he has led the company to some of its best years ever. In terms of running, it’s Nike’s world, and the rest of us are just living in it.” Parker joined Nike as a shoe designer in 1979 after running at Penn State University; he rose to president and CEO in 2006 and last fiscal year saw sales rise 10 percent to a whopping $30.6 billion. His is the kind of company that can sign a $500 million deal with USATF and lead observers to call it a bargain for the shoemaker. Nike sponsors most of the top distance runners…

Neal Barr, a fashion photographer whose portfolio included advertisements for estee lauder, Clinique, and vanity fair, took the photo. the runners’ hair and uniforms are exactly what they wore during meets, but Barr gave them false eyelashes and turned rinehart’s head to hide a crooked tooth. rinehart, who was 19 at the time, admits she padded her bra for the shoot because “they didn’t have victoria’s secret back then.” After landing on newsstands, the issue gained the texas track Club plenty of attention. the eugene Register-Guard wrote of one 1964 oregon meet in which the young women competed: “Clusters of male spectators materialized out of nowhere. Binoculars were visible peering out of windows from the men’s dormitory across the street.” When Jerry Brown, a distance runner at lubbock Christian College…