Table of contents for March 2017 in Runner's World

GET YOUR KILT ON p21 THE FASTEST MAN ACROSS THE USA p22 NEWS, TRENDS, and REGULAR RUNNERS doing AMAZING THINGS SOCIAL MOVEMENT At 9:30 p.m. on the Wednesday before the Philadelphia Marathon, runners in neon jackets and reflective tights gather in Center City Philadelphia. Even though it’s raining, nearly 100 people show up. Some wear T-shirts from various Philly-based clubs, such as 11th Hour Racing, Team Humane League, and Fishtown Beer Runners. At the front of the crowd, Jon Lyons, 30, hands out glow sticks. “Welcome to Night Shift,” he says. “We’re going to run twoish miles. We’ll stop at Washington Square Park for tricep dips, run stairs in the subway, and then finish by the Love sign. Let’s go!” Lyons is the founder of Run215, a club named after…

I see so many runners on the sidewalk in a race. Don’t they know they’re course-cutting? —Warren M., Culver City, CA My thoughts are that this practice is annoying—and inevitable. It’s annoying because, as you correctly point out, runners who hop curbs and run on the sidewalk are breaking the rules. And some of us still care about rules. (Dagnabbit.) It’s inevitable because in a race with 20,000 runners flooding city streets, some folks are going to hop on a sidewalk here and there. For another thing, the average road racer today sees a race less as a competition than a personal challenge, emphasis on personal. Calling these folks out for “course-cutting” is like scolding them for coloring outside the lines. They just don’t care. But you and I do, Warren.…

t’s late fall and I’m talking to the grandmother of a cross-country runner I coached a few years back. I’m pleased to hear he’s still running and has signed up for a spring half marathon. She asks about the upcoming championship season for this year’s team and how each of the runners has been doing. ¶ Then she asks, “When is your next race?” ¶ I’m confused, as we were just discussing that, but I start to tell her again that it will be the conference championship next Thursday. ¶ “No,” she says. “Not the team’s. When is your next race?” ¶ I mumble something about not thinking about my running during the season, and she moves on. Her question, however, stays with me. ¶ The fact is, I don’t…

FOLLOW enough training plans over the years and you’ll notice that some workouts appear often. These classics—1200-meter repeats at 5K pace with 400-meter recovery jogs, for example, or three- to four-mile tempo runs—are structured to provide a certain stimulus to your body and mind. In the case of the reps, the goal is to boost your VO2 max, or how much oxygen you can deliver to muscles during fast running. Continuous tempo runs improve your physical and mental ability to sustain a “comfortably hard” pace. Tweaking these sessions usually results in a less-effective workout. For example, you might think shorter rest between reps better simulates how you’ll feel in a 5K. That’s “a faulty premise, because too little recovery means you wind up using the wrong energy systems and muscle-fiber…

EAT TO REMEMBER 10 best foods for a quick mind and a strong body YOU THINK OF FOOD TO FUEL (and reward!) your workouts, but it also can improve your brainpower. A study from Rush University in Chicago found that adults who followed a heart-healthy diet reduced their risk of developing Alzheimer’s disease by 50 percent compared to those who didn’t. The diet, a hybrid of Mediterranean and DASH (Dietary Approaches to Stop Hypertension), is called MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay—phew), and was developed by researchers who found that people following meal plans designed to curb heart disease and type 2 diabetes also had lower rates of Alzheimer’s disease. BEANS In addition to fueling long runs and keeping you regular, these complex carbs are high in antioxidants to fight…

IDEALLY, runners would balance their bodies and minds by practicing yoga for at least an hour twice a week, says New York City–based physical therapist and yoga instructor Diana Zotos. But any asanas (that is, poses) you can squeeze into your schedule may improve your performance, reduce injury risk, relieve stress, and increase mindfulness. Practice this postrun routine from certified yoga teacher Ann Mazur, founder of runnersloveyoga.com, to help release tension in the hips, quads, hamstrings, and other areas that are often tight in runners IF YOU HAVE JUST A FEW MINUTES, DO... PIGEON POSE Bend your left leg and drop the knee to your left. Then, extend your right leg behind you. Press your right hip toward the mat. Inhale, then exhale as you walk your palms as far…

▸3-D PRINTING At some point in the future, braces and casts will be custom printed to the exact dimensions of a patient’s body, says Mark Davies, M.D., an orthopedic surgeon at Regional Medical Center of San Jose in California. And, way into the future, he says 3-D printing may even be used to print organic, cellular material, like ligaments, cartilage, and tendons. ▸TISSUE ENGINEERING Today, a torn ligament is sewn back together or replaced using tissue harvested from another part of a patient’s body or a cadaver. Tomorrow, Davies says, collagen (the protein that makes up connective tissue) may be grown out of naturally occurring biological agents. ▸ANABOLIC AGENTS Human growth hormone (HGH) and other anabolic agents may be used to speed the recovery process. This is controversial since it…

RUNNING the WORLD NORTHERN IRELAND NAME Liam McGarry AGE 39 PROFESSION Business Consultant THE TWO THINGS Belfast is famous for, unfortunately, are the Titanic (which was built here) and the Troubles (which tormented people for 30 years). But the city is safer now, and while we have the usual mob of headmelters, people here are generally good craic [fun]. Running is a neutral sport in Belfast, devoid of sectarianism. Some sports here, like Gaelic Athletic Association football, rugby, or field hockey, are probably played more by Catholic or Protestant schools. If you’re playing football, for example, you might be on a team from a certain area, wearing colors that identify you as such. But running’s never really been associated with any one group, and people have been very protective of that.…

“NOTHING GETS you back in touch with yourself like a little of your own blood,” the novelist Harry Crews wrote. He was referring to fighting. But I thought of that line recently in Portland, Oregon, as I straddled a treadmill belt that sped between my feet like a class V rapid. Brett Kirby, the head physiologist in the Nike Sports Research Lab, pricked my finger to measure how close to the red line I had run my last two-minute interval. My head was pulsing—I hadn’t pushed this hard in some time. One more, I thought. Can I do one more? In what the company described as a “moonshot,” Nike announced in December that three of the athletes it sponsors—Eliud Kipchoge of Kenya, Lelisa Desisa of Ethiopia, and Zersenay Tadese of…

Back in high school, I was a devotee of the Cookbook Diet. This is how it worked: Instead of eating lunch in the cafeteria, go to the school library and read cookbooks. Why not go to the cafeteria? Because I was trying to lose weight. Why cookbooks? Because, as I was intentionally starving myself, I was hungry all the time, and there is nothing, nothing more interesting to a starving person than food. I wouldn’t let myself eat, so I read cookbooks and looked longingly at the illustrations. Sometimes, when at home, I would pass the time by turning on the TV, ignoring the programs, and waiting for the food commercials. Maybe if I wade through more horrible episodes of Three’s Company there will be another spot for Dinty Moore…

When Alison O’Brien started running in 2006, she didn’t love the shorts: Compression shorts were too form-fitting and other styles chafed. So the Emmy-awardwinning television producer turned to skirts. As her running evolved—she’s now done 21 marathons and 55 half marathons—she found that skirts didn’t have adequate pockets. She decided to fix the problem herself, and in 2013 launched JWalking—a running skirt company out of her home in Union, New Jersey. At the same time, she saw men wearing kilts in races, and spotted an opportunity. Today, kilts are her best sellers. “People feel confident in them,” she says. “It implies you follow your own path.” “I originally bought this Fila top years ago (on sale) as a base layer, but it insulates well, so it sometimes becomes my only…

Carolyn Mather has probably run more miles than any other woman alive, and she does it by logging around 20 miles—nearly every day. When she started running in 1978, she couldn’t even imagine one mile. “I couldn’t make it around the track,” she says. Now the registered nurse and Ph.D. carves out three to four hours for her daily runs. 200,018 TOTAL LIFETIME MILES REACHED ON SEPTEMBER 5, 2016, MAKING MATHER THE FIRST WOMAN TO REACH MORE THAN 200,000 MILES. 132 marathons completed 2015 year she ran her highest annual total of 7,579 miles 4,000 AVERAGE MILES PER YEAR DURING HER FIRST DECADE RUNNING. “THEN THAT NUMBER STARTED CREEPING UPWARD.” 1:38:40 TIME OF BEST HALF MARATHON (AT AGE 66) 20 number of Hershey’s Kisses milk chocolate she eats per day.…

WHY RACE? Because events can help you reach all kinds of goals One of the greatest things about running is that each of us can choose our own destiny. We alone determine where, when, and how much to run. We alone decide to participate in races—or not. No one is less of a runner if they don’t race. However, there are several reasons you might want to sign up for and show up to an organized event. TO GET MOTIVATED If you’re having trouble getting out the door, having a “deadline”—that is, race day—may inspire you to do the workouts needed to prepare. For a 5K, that means run-walking about every other day, working up to a weekly long run of at least three miles. If you’re still on the…

STEPHANIE BRUCE gave birth to two kids in 15 months, and she’s got the abs to prove it: Instead of the chiseled look typical of pros, she has loose skin and stretch marks. When Bruce, 32, Instagrammed that midsection last spring, the photo went viral and was lauded for its honesty. Now, as Bruce returns to frequent racing, she continues to share her training and family life with her fans. Last April, Bruce ran 32:14.42 for 10,000 meters, just under the standard she needed (32:15) to be eligible for the Rio Olympics and this past summer’s world championships. After a disappointing 20th-place finish at the Olympic Track Trials (in 34:27.48), she began marathon training and took second at Cal International in December in 2:32:37. To make that hap-pen, Bruce ran…

CARB LOAD Grains, rice, pasta, wheat berries, barley, millet, quinoa, buckwheat, brown rice, whole-wheat pasta, rice pasta CARB BOOST Squash, sweet potatoes, yams, potatoes, plantains, dried fruit (raisins, dates, apricots) PROTEIN POWER Garbanzo beans, black beans, pinto beans, cannellini beans, lentils, tofu, tempeh, edamame, seitan VEGGIE KICK Fresh or steamed greens (romaine lettuce, arugula, kale, collards, chard), broccoli, cauliflower, tomatoes, carrots, cabbage, bok choy FAT FIX Avocado, olives, coconut, nuts (almonds, walnuts), seeds (pumpkin, sunflower, hemp, sesame), nut butter, olive oil, flax oil, sesame oil…

GLASS NOODLES, which are made from mung beans and appear translucent, are packed with carbs and iron. “I use glass noodles for Asian food, but they’re very versatile,” says Nate Appleman, chef, three-time marathoner, and culinary manager for Chipotle Grill. “You can substitute them for any pasta.” Slightly chewier than regular pasta, glass noodles are gluten-free. Find more Appleman meal ideas on Instagram @nappleman Thanks to their starch makeup, glass noodles (also called cellophane) are a good source of complex carbohydrates. Not only are these noodles lower in carbs and calories than traditional pasta, they also have vitamin B6 and calcium (and no gluten). CHICKEN NOODLE SOUP This protein-packed, Asian-inspired dish is perfect after a cold run. Makes 6 servings PREPARE 1 package glass noodles according to package directions, and…

Hoka One One Bondi 5 $150 The most cushioned road shoe Hoka One One makes, the Bondi maintains the same soft platform, rounded sole, and smooth ride as previous versions. This update, however, fits a little roomier in the toebox; a new last adds 3 mm width. The upper also has a sleek look, with an engineered mesh for better breathability and printed overlays. The most noticeable change is that it looks like a traditional running shoe. That’s because Hoka has painted the top half of the sidewalls—but rest assured, all that cushioning is intact. MEN’S WOMEN’S Brooks Transcend 4 $160 A year ago, we gave the Transcend our Best Update award for softening the stability “guide rails” and giving the shoe an upturned toe for a faster ride. The…

THE SUMMER of 2013 was the most unhealthy I’d ever felt. I was close to 200 pounds, which, at five-foot-ten, is overweight. The stress of the job and middle age brought it on. SO I SAID, “Lemme see if I can run for a week straight.” Then it was two weeks, then three. I created a routine. BY DECEMBER I’d dropped a few pounds. It was a real epiphany: Any day I didn’t run, I felt crappy. I’D READ about how intervals are a good way to drop weight. And it’s true: From 2013 to now, I’m 30 pounds lighter. I don’t eat much differently, but it’s funny how when you’re in better shape, you crave fresher food. Todd’s goal for this year is a 10K or half marathon. Follow…

THE INBOX COVER INSPIRATION Congratulations, Josh LaJaunie (male cover contest winner, December 2016)! Truly incredible! It’s hard for others who don’t run to understand what running can do for you. Thank you for wanting to be a better you. Thank you for embracing the running community. And thank you for the love and passion you bring with you. We love you right back! RACHEL JOHNSON, VIA FACEBOOK Wow. Eileen Moon (female winner), you have inspired me beyond belief. I am a fair-weather runner. Living in the Pacific Northwest, that means as we head into our sopping winter season, it gets more challenging. Thank you for the wake-up call! KORINE FUJIWARA, VIA FACEBOOK GEAUX RUN Excellent piece on running in New Orleans (January/February 2017). I run everywhere in this city, from…

MOMENTOUS A Russian official says he hopes “our beloved Mr. Trump will put an end” to the doping investigation surrounding the country’s alleged support of performance-enhancing drugs in athletic events, including the 2012 London Olympics. Nike Moon Shoes, handmade prototypes of what would become the iconic waffle-soled running shoes, go for $11,200 on eBay America Ferrera writes for The New York Times about how a triathlon helped silence her inner critic. Donald Trump expresses support for L.A.’s bid to host the 2024 Olympic Games. West Coast Today show anchor Natalie Morales partners with Reebok to create kids’ running shoes. STOP! Marty McFly’s self-lacing, light-up sneakers are now a $720 reality. Nike is selling the Back to the Future Part II–inspired shoes with pressure sensors and cables that tighten and loosen laces automatically. Justin Bieber is…

GET FIT, EAT SMART, RUN STRONG You might call these yoga Dat Mats ($40) “snackwave,” the term describing the trend of celebrating junk foods. While snackwave is rooted in pop culture, runners have embraced it, Instagramming themselves in shirts that say things like “Run All the Miles Eat All the Pizza” (Sarah Marie Design Studio, $30) or socks adorned with burgers, nachos, or pie (Sock Guy, $11). Working out on a Dat Mat might make you hungry, but because yoga boosts your mind-body connection, when you’re savoring your next treat, you’ll know to stop before you’re overstuffed, right? For more reasons to hit the mat, see page 44.…

RAPID DESCENT How to go downhill—fast—without trashing your quads and calves The real heartbreak in the Boston Marathon isn’t the famous climb in the 21st mile. It’s the steady opening downhill, which lures runners into a flying start that can wreak havoc on their legs. The problem exists no matter how long the descent: One study found that the muscle damage from a short and fast four-mile downhill run was similar to the damage seen in studies of mountain ultras of up to 200 miles. In both situations, running downhill requires eccentric muscle contractions as you brake with each stride: Momentum forces your quads and calves to lengthen as you’re trying to contract them. The resulting damage to muscle fibers eventually slows you down and can lead to crippling soreness.…

How can I fit in strength-training? Most runners can do two sessions per week without cutting too much into running time. Each session should last at least 30 minutes, split into thirds among core, upper-body, and lower-body strengthening. I suggest scheduling sessions on easy-run or rest days. —Heather North, D.P.T., owns Red Hammer Rehab in Louisville, Colorado, and coaches local runners. What is the minimum weekly mileage to finish a half marathon? You’ll want to work up to a peak week of at least 30 miles, with a long run of at least 12 miles, two weeks before the race. If you’re running at least 10 miles per week, first work to spread your mileage across four or five running days, then take a few months to gradually increase your…

PROSCIUTTO BAKE Eggs and prosciutto are packed with protein to help your muscles recover. Makes 2 LINE 2 greased muffin cups with 1 slice prosciutto each to cover bottoms and sides, leaving 1⁄4-inch overhang. TOP with sliced roasted red pepper and arugula. Crack an egg into each cup and sprinkle on fresh thyme and black pepper. BAKE at 375°F until whites are just set, about 15 minutes. COCOA FRENCH TOASTIES Walnuts are high in potassium. Makes 12 BLEND together 4 eggs, . cup milk, 1⁄4 cup brown sugar, 3 Tbsp. cocoa powder, 1 tsp. vanilla, and 1 tsp. cinnamon. POUR into a bowl with 6 cups cubed whole-grain bread. SOAK 5 minutes and then stir in 1⁄3 cup chopped walnuts. Place in 12 greased muffin cups and bake at 350°F…

Family-friendly races for all ages Munchkin Marathon Olathe, Kansas April 22, 2017 Kids ages 5 to 15 log 25 miles in the months leading up to race day and finish 1.2 on the course of the grownups’ Garmin Marathon in the Land of Oz. Big kids can do a 10K or half. Everyone gets Wizard of Oz–themed goodies. Peach Festival 5K Fort Collins, Colorado August 19, 2017 A special family registration price includes two adults and two children. Stay for peach pancakes and live bands. Twisted Maze Run West Salem, Wisconsin September TBD, 2017 Run two miles through a corn maze—at night!—with a flashlight and receive a glow-in-the-dark race T-shirt. The Waldo Waldo 5K Colorado Springs, Colorado October 14, 2017 Where’s Waldo? All over the place in this event (top)…