Table of contents for June 2015 in Runner's World

• MORE SHOES! Between our comprehensive guide on page 87 and our video reviews at runnersworld.com/shoevideos, we’ve made it easy to hone in on the best model for you. • COVER CONTEST We were thrilled with the thousands of inspirational stories readers sent us for our inaugural 2014 cover contest. So we’re doing it again for 2015–tell us your story at runners world.com/coversearch. • I’M A RUNNER Go behind the scenes at the photo shoot for Entourage’s Adrian Grenier at runnersworld.com/imarunner.…

THE INBOX LASTING IMPRESSION I started running (and reading RW) shortly after you became a newbie, Marc Parent (“The Home Stretch,” April). You were there when I needed a reality check and a good laugh. You gave me validation that it was okay to call myself a runner when I felt like an impostor. For five years, I’ve been telling people, “I just started running,” but I guess it’s time for me to shed the newbie image, too. MARTHA AARONS, ASPEN, COLORADO LOCAL LOVE I knew it! Less than a tenth of a mile from my childhood home, I always knew Weedon Island in Florida (“Rave Run,” April) was an undiscovered running oasis. I guess I’ll have to share now! KEVIN STRICKLAND, ST. PETERSBURG, FLORIDA IN THE SPOTLIGHT Thanks for…

HARRY HOFFMAN JR. Going for the long haul Hoffman, 74, thought he’d stop once he logged 250 marathons. But he’s now going for 300. Hoffman, who started running in 1993 to lose a few pounds, now has 268 (and counting) 26.2-milers to his credit. When he retired in 1999, Hoffman and his wife bought a motor home and spent the next six years touring the country as he ran a marathon in each state. “We were like gypsies, parking at Walmarts, going from race to race,” he says. After returning home in 2006 to Stuart, Florida, Hoffman decided to resume working as a respiratory therapist. He continues to run marathons in the Sunshine State. “I’ll keep running as long as I’m upright.” MAGGIE YOUNT Pushing her way into the record…

Silvia Ruegger was so inspired watching the 1976 Montreal Olympics on TV that she wrote down a lofty dream: “Run for Canada at the Olympic Games.” The 15-year-old “had not really run a lot, trained consistently, or competed,” so she wedged the audacious note between her bedroom floorboards. Out of sight, but not out of mind. Ruegger began running on the roads around her family’s Ontario farm. Just eight years later, in 1984, she stood at the starting line of the first women’s Olympic Marathon. She came in eighth, and the following year she set the Canadian record for fastest women’s marathon, 2:28:36. “I believed if you dreamed big and worked hard, you could achieve anything,” she says. That’s a lesson Ruegger, now 54, hopes to impart to the 1,800…

In 2006, shortly after Walsham moved from Australia to Singapore, she read about a local stair-climbing race. Walsham, who was a track champ as a teen, gave it a shot. She was the first female to reach the top (73rd) floor. Her prize? A trip to New York City to compete in the Empire State Building Run-Up (shown above), which she also won. Walsham is now considered the world’s leading female stair-climber. She’s won the Vertical World Circuit and the Towerrunning World Cup for the last three years and claimed a record sixth win at this year’s Empire State Building Run-Up, reaching the 86th floor in 12:30. “I see run-ups as a race between me and the building,” she says. “The bonus is there’s always an amazing view at the…

THE HALF MARATH on has the newfound popularity, and the marathon gets the glory. But in terms of fun and flexibility, the 5K just might have them both beat. The not-too-long distance means almost anyone who attempts one can complete it. Often it serves as a gateway to longer efforts, says Camille Herron, an Oklahoma runner who began by running road 5Ks and has gone on to win 16 marathons. Those aiming for the podium can train hard without running taking over their lives, says Matt Thull, a coach at ThunderDome Running (and the proud owner of a 14:11 road 5K PR). And if your primary goal is to enjoy yourself, there’s the explosion of themed 3.1-mile events, from obstacle races and late-night light-up runs to doggy jogs. Whether you’re…

How can I make it easier to get up for early morning runs? The night before, lay out your shoes and clothes and set an alarm that’s out of reach of your bed. If you’re a coffee drinker, prep the machine so you only need to hit “on” in the morning. When your alarm goes off, focus on one step at a time: Turn on coffee maker. Get dressed. Drink coffee. Hit bathroom. Leave. What should morning runners know about evening runs? You’ll be contending with more cars and people than you’re used to, so chart a route that’s safe and free of rushhour congestion. It’ll likely be warmer and sunnier than it is in the mornings, so consider carrying water or increasing walk breaks. Fact or Fiction I need…

Which muscles should I foam-roll? Start with the lower-body parts you use most while running: quads, IT bands (the sides of your legs, from knee to hip), calves, and glutes. Then, hit your torso and back. Roll slowly for up to 15 minutes a day. —Steve Barrett, a U.K.-based international fitness consultant, wrote Total Foam Rolling Techniques (2014). Should I run the day before my race? If your body is begging for rest, no. But usually an easy run of 10 to 20 minutes helps loosen your muscles and prime your central nervous system for efficient muscle recruitment on race day. It can also be a powerful mental release, dispelling prerace jitters. —Eve Schaeffer is a five-time Boston Marathon finisher and a running coach in Marin County, California (coacheve.com). Why…

NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS FOR MANY RUNNERS, a meal isn’t complete without something sweet. But most of us consume way more added sugar than is good for us—between 22 and 30 teaspoons daily (recent guidelines set the healthy limit at just 12). When consumed in excess, added sugars are associated with weight gain, which increases risk for diabetes, heart disease, and other diseases. Trade in high-sugar summer treats for fruit-based options that satisfy your sweet tooth and pack performance-boosting nutrients. ZESTY THAI FRUIT SALAD This juicy treat has less than a teaspoon of added sugar per serving and is loaded with betacarotene. Top with yogurt if desired. ¼ cup light coconut milk • Juice and zest of 1 lime 2 teaspoons dark honey 1 teaspoon sriracha (optional) 1…

Would it surprise you to learn that the largest race in the country is a 10K? Atlanta’s Peachtree Road Race, an Independence Day classic that began in 1970, attracted nearly 60,000 runners last year. And it’s not an outlier according to the latest Running USA statistics, four of the 10 largest races in the U.S. in 2013 were 10Ks. These massive events become local institutions, attracting serious runners as well as those who enter just this one race each year. The community support is palpable, with cheering spectators often outnumbering the runners. Many take place on holidays or holiday weekends, adding to the festive vibe. Want to join in on the fun? Sign up, start training, and you could be on track to finish a 10K race or set a…

* Numbers are based on 2014 participation. The Giant Race (6,355 runners*) August 23; San Francisco, CA Runners can root, root, root for one another during this mostly out and-back race that begins and ends at the San Francisco Giants’ home stadium. Participants get a runner-shaped bobblehead and discounts on tickets for the next home game. Open now race-sfgiants.com Plaza 10K (3,325 runners) September 13; Kansas City, MO The flat, fast route starts and ends on the south side of Country Club Plaza (a trendy shopping area). Look left near mile three to spot 18-foottall shuttlecocks (badminton “birdies”) in front of the Nelson-Atkins Museum of Art. Open now plaza 10k.com Pittsburgh Great Race (pictured) (10,417 runners) September 27; Pittsburgh, PA This fast, mostly downhill course starts in 644-acre Frick Park, tours…

RW SHOE FINDER FINDING THE RIGHT PAIR of shoes is a highly subjective exercise, but we’ve simplified the task by reviewing 22 top new models. To find the best pair for you, answer the questions in this flowchart. Your choices will lead to a set of options tailored to meet your needs. For more reviews, see runnersworld.com/shoefinder. MORE SHOE OR LESS SHOE? We organize this flowchart from “more shoe” (lower left) to “less shoe” (top right). Choosing more or less depends on your preferred level of cushioning, support, weight, and road feel. LOOK LEFT if you prefer more cushioning and/or more stability and support features. These shoes provide comfort and protection but tend to weigh more, have a higher platform, be less flexible, and provide less road feel. LOOK RIGHT…

Are there any benefits to racing at night? If you’re not a morning person, it’s a chance to race when you’re fully awake and fueled. And, if you usually run in the evening, you may find that’s when you race your best. Plus, it’s a fun change of pace—in many places, races like these are offered only a few months out of the year. How should I eat to prepare for an evening race? The night before, have your normal prerace meal. On race day, flip the order of your meals in terms of size. If you’re racing at 6 p.m., for example, breakfast should be your biggest meal. Include fat, protein, and fiber so it stays with you. Have a lighter, easily digestible lunch, then eat a high-carb snack…

NORTH ATLANTIC MAY 24 - People’s United Bank Vermont City Marathon & Relay Burlington, VT Contact: Jess Cover, 1 Main St., Suite 304, Burlington, VT 05401. (802) 863-8412 info@runvermont.org www.runvcm.org Flat course on the shores of Lake Champlain. JUN 13 - The Valerie Fund Walk & JAG Physical Therapy 5K Run Essex County’s Verona Park - Verona, NJ Contact: Tina Kaplan @ The Valerie Fund, 2101 Millburn Ave., Maplewood, NJ 07040. (973) 761-0422 tkaplan@thevaleriefund.org www.thevaleriefund.org/walk JUN 13, JUL 11, AUG 8 - SHOE HOUSE 5 MILER SERIES York, PA Contact: Toni Arbogast, 1405 Williams Road, York, PA 17402. (717) 266-2227 toni@usroadrunning.com www.usroadrunning.com JUL 25-26 - PA Grand Canyon Half Marathons (one Sat., one Sun.) Wellsboro, PA Contact: ACT Sports Management, P.O. Box 488, Lionville, PA 19353. (610) 308-3993 info@pagrandcanyonmarathon.com www.pagrandcanyonmarathon.com…

• Grenier starred as Vincent Chase on the Emmynominated HBO show Entourage from 2004 to 2011—a role he reprises in the movie based on the series, opening in June. “You listen to music differently when you run. It’s made me appreciate pop music more.” I STARTED RUNNING four or five years ago just to stay in shape. It wasn’t until I started highintensity interval training and sprints that I really got into it. YOUR BODY RESISTS. It’s like, “Don’t push too hard or you’re going to die.” Then you tell your body, “Yeah, that’s why you have to get better!” It’s a conversation between your will and your limitations. It’s up to you to survive and thrive. I’M NOT REALLY a distance guy. The 10K has sort of been my…

QUICK STUDY At her first professional attempt at the distance, Taylor was the first American woman to finish the Houston Marathon in January, clocking 2:28:40. Her time was the sixth fastest American debut ever and puts her among the contenders for the 2016 Olympic Marathon Trials. Taylor, who ran collegiately at Wichita State, had a series of strong 2014 performances that preceded her step up in distance. She won the USA 25K championships in May, finished fourth at the 10K national road racing championships in July, and won the Rock ’n’ Roll San Jose Half Marathon in October. Here are eight things to know about the breakout star. 1 / SHE’S FOUND HER DISTANCE. “The marathon is where it’s at. It has the most promise for a career. I hope…

Maynard trains like an animal. Or so he’d like to think. the cincinnati Zoo director logs a third of his weekly mileage on zoo grounds, with the athletes of the animal kingdom as his inspiration. “i have a tremendous fascination with running animals,” says maynard, 60, who is running his hometown’s flying Pig half marathon for the 10th time in may. “if animals competed in the Olympics, they’d smoke every person,” he says. “Even Usain bolt. i doubt a human could even keep up with a house cat or a bunny rabbit.” here’s maynard’s dream team of speedy beasts. CHEETAHS “At the zoo, we have the fastest animal ever recorded in history, sarah the cheetah. National Geographic filmed her running 100 meters. she finished in 5.95 seconds. her top speed…

MOMENTOUS STOP! GO! FRIVOLOUS…

TRAINING ADVICE FOR PEAK PERFORMANCE You made it through a winter of hard training to prepare for a late spring or early summer race. The risk? Temps soaring on race day. Fortunately, there are ways to prepare for heat, even on short notice. The goal is to increase your volume of plasma, the liquid component of blood, so you can send blood to your skin to cool yourself without compromising the supply carrying oxygen to muscles. And if you’re lucky and race day is cool, you’ll still get a boost from these techniques. RUN HOT The best way to prepare for heat is to run for 60 to 90 minutes at an easy or moderate pace in conditions like the hottest you expect to face. You’ll be acclimated after eight…

YOU JUST RETURNED from a sweaty run and can practically taste the salt on your skin. Then maybe you reach for a bottle of sports drink to rehydrate and replenish lost sodium and other electrolytes. But should you? Given that most Americans consume about two times the recommended amount of salt, it may be time for runners to rethink their love affair with the mineral. The problem is, even for runners, too much sodium stresses your heart. Studies consistently show that increasing dietary sodium raises blood pressure, a natural function to help kidneys clear sodium from the body. “High blood pressure is a risk factor for heart disease and stroke,” says Brian Strom, M.D., M.P.H., who chaired an Institute of Medicine committee that analyzed the evidence behind current sodium recommendations.…

JUNE MARKS THE START of peak season for beets, the root vegetable known for its brilliant red hue. That rich color comes from betalains, cancer-fighting antioxidants unique to beets that help reduce blood pressure and inflammation. Chef, farmer, and author Chris Fischer plants several varieties each spring on the Martha’s Vineyard farm that has been in his family for more than 50 years. “To me,” says Fischer, a five-time marathoner, “they taste of the sweet earth, in a good way.” Fischer’s new book, The Beetlebung Farm Cookbook, is being released in June. SWEET-TART SALAD “The sweetness of beets contrasts with the tartness of green tomatoes.” 1 pound beets, scrubbed 1 teaspoon salt, plus more to taste 1 large green tomato ¼ cup parsley leaves 3 tablespoons cold water 3 tablespoons…

MAGGIE VESSEY • Juicy Couture Heritage Aviator The mirrored lenses reduce glare, filter UV rays, and resist impact. The mirror color subtly tints the view you get, too. $98, juicycouture.com KARA GOUCHER • Zeal Optics Range Zeal’s company mission includes using plant-based replacements for crude-oil products, so these frames are made from castor beans. The polarized lenses also use a castor-based bonding agent, filter UV and HEV rays, and are scratch- and oil-resistant. $139–169, zealoptics.com ANTON KRUPICKA • Zeal Optics Kennedy The plant-based materials these unisex frames are made from have a rubbery flexibility to help them stay in place, and the impact-resistant lenses are polarized. $139, zealoptics.com DESI LINDEN • Oakley Polarized RPM Squared This lightweight, minimalist frame stays secure with Oakley’s three-point-fit system (nose and temples), and the…

SHAWS HANK HUSTLE This 4.4-miler starts and ends at the Ohio State Reformatory, the main filming location for Stephen King’s novella-turned-movie, The Shawshank Redemption. Fortunately, participants do not have to tunnel their way to the finish line. July 25, Mansfield, Ohio shawshankhustle.com DASH TO THE FINISH LINE 5K In J.D. Salinger’s Catcher in the Rye, Holden Caulfield ponders where the ducks in a Central Park pond go during the winter. You can wonder the same thing as you pass that spot at mile two of this race, which ends at the New York City Marathon finish line. October 31, New York City, nyrr.org QUEENSTOWN INTERNATIONAL MARATHON With scenery straight out of J.R.R. Tolkien’s Middle Earth, this might be the one course to rule them all. The highlight is a stretch…

I’D LIKE TO introduce you to Jon Tota. Jon is married to Amy Vorland Tota, an advertising manager at RW. They have three young boys and live in New York City. He’s 42, the president of a small software company, a fully engaged father—and a runner for the past 10 years, thanks to Amy, who got him started. He has run the New York City Marathon (a 3:57 in 2013), two halfs, and a bunch of shorter races. When life is hectic, he runs home from his office to get his miles in. One other thing: He’s lucky to be alive. Jon has some advice for you. You’ve heard it before and probably ignored it. After all, you’re fit. You’re a runner! No reason to worry. So I’ll let Jon…

I feel like a jerk when I show up to a “fun run” to race fast while other runners, some in costume, don’t care about their times. Should I avoid these events? —Mary, via e-mail You’re entering “fun runs” with no intention of having fun? That’s fraud, Mary. Shame on you! Seriously, though, I get it—when everyone around you is looking and acting silly, your own seriousness can feel like the silliest thing of all. So, yes, if your goal is to run a PR, or even just to race hard, I would seek events that are more competitive. Not because leaving tiara-wearing joggers in the dust makes you feel like a jerk. But because competitive races, by definition, offer faster competitors. And faster competitors push you to run your…

This is a story about how moving to Portland, Oregon, killed my running. ¶ Wait, that’s not fair. Let me rephrase. This is a story about how my family and I moved from eastern Pennsylvania— where I’d been working for this magazine—to Portland, and how I’ve somehow managed to run much, much less since then, defying all expectations. ¶ The story starts about one year ago. ¶ We had agreed, my wife and I, that it was time for a change of scenery. She was working from home. I figured that I could too, probably, if I really wanted to. Our kids, ages 1 and 4, were still young enough not to be traumatized by a cross-country move. And small enough not to put up much physical resistance. Their muscles…

You need to know these things about Katie Prout: She is 27, a writer with a day job. She is 5' 4", about 125 pounds, and most of that is lean muscle. She has brown hair, an upturned smile, and a tiny gold hoop in one nostril. She is afraid. And she is furious. ¶ Katie started running in college, after ballet no longer fit in her schedule. She quickly improved, and her runs stretched into two or three miles, taking her off her Midwestern campus into the streets beyond. ¶ “Hey, baby! Your ass looks good! Make sure you don’t run it all off!” ¶ The catcalls and shouts and whistles and “compliments” came all the time, she says, from all kinds of people—black, white, Latino, old, and young.…

What’s the best way to cool down after a hot run? With an ice-cold frozen-fruit bar like a Strawberry-Watermelon Ice Pop. Yum! Not only will this tasty treat help lower your body temperature, but it will also provide much-needed carbohydrates and antioxidants to kick-start recovery. Skip store-bought kiddie ice pops, since they’re laden with food coloring and added sugar (which can contribute to a number of health woes, from obesity to heart disease). Instead, make your own. It’s easy, and the results are fresher, healthier, and way more delicious than anything from a box. For the recipe for this fruit pop and four other naturally sweet treats, turn to page 52.…

TIPS FOR BEGINNERS FROM AN EASYGOING COAH On the summer solstice, June 21, more than 15 hours will pass between sunrise and sunset in northern parts of the United States and Canada. The long, relatively mild days we experience this time of year are great for running and all kinds of other outdoor activity. Take advantage of the sunny days to change up your normal workout routine. VARY YOUR RUN TIMES Learning how to eat and warm up before runs at different times of day will prepare you to fit in a run whenever you can. Changing up your routine also keeps your mind engaged. If you’re trying early runs, hydrate before you leave. You don’t need to eat before runs of 45 minutes or less, but if you’re hungry,…

TABLE SALT The most common salt, it’s available in plain and iodized versions. Iodine is a necessary trace mineral important for thyroid function. It’s in some vegetables, kelp, dairy, and saltwater fish—so you don’t necessarily need extra from table salt. BEST FOR Baking. Smaller crystals easily incorporate into batter. SEA SALT Made from evaporated seawater, these crystals contain trace minerals, such as copper, iron, zinc, and manganese. BEST FOR Cooking. Fine sea salt, which is ground into small crystals, blends well in dressings, sauces, and soups. Coarse or regular sea salt adds a salty, crunchy bite when sprinkled on fish or meat just before serving. KOSHER SALT The coarse crystals are bigger in volume, which means that 1 teaspoon kosher salt contains less sodium than 1 teaspoon table salt. BEST…

FIND YOUR BEST FIT Look at the width of your face. “While nose pads and temples may be adjustable, frame width is set in stone,” Lee says. Although the lens size of sunglasses will be larger than that of regular glasses to provide for extra coverage, stay proportional to your face size. Some companies list a specific eye size. PREVENT FOGGING Lenses fog up due to the difference in temperature between your face and the lens, Lee says. Ventilation between the lens and the frame can prevent fogging. Anti-fog cleaning cloths come with mixed results. LESSEN THE LOAD “Bigger is not always better,” Lee says. “While you want protection for your lids and around the eye, you also don’t want to pick a frame that’s too heavy while running.” One…