Innehållsförteckning för January 2014 från Runner's World

LOCATION Ketchum, Idaho PHOTOGRAPH BY Jordan Siemens RUNNER Cari Siemens THE EXPERIENCE As part of the Wood River Trail System, this bridge on the Warm Springs Pathway connects runners with more than 20 miles of paved (and often snow-covered) routes through this energetic central Idaho ski town. “The cold weather doesn’t keep people—runners, cross-country skiers, and snowshoers—from getting out and enjoying the day,” Cari says. FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

NICK WELDON In “Mavericks” (page 66), Weldon, RW’s associate editor, reports on a low-budget, smallcollege team that puts the spendthrift ways of big-time NCAA sports to shame. As Weldon, a 2010 graduate of Northwestern’s Medill School of Journalism, says: “College sports have a far grander purpose than to try to make money.” REED YOUNG Young, who specializes in environmental portraiture, shot Olympian Nick Symmonds for “Heroes” (page 58) in Mexico. “I enjoy photographing people where they’re most comfortable,” Young says. “Every winter Nick spends a few months there to train. I wanted it to feature the beautiful terrain that’s part of his life.”…

DEAR MILES, Why do some race spectators think it’s okay to smoke on the sidelines? Seems rude. —KRISTI I., Cincinnati I can’t stand running through clouds of smoke, either. I think the problem comes down to two things: (1) Some smokers aren’t aware of how the stink they create affects others. (2) Some folks have this idea that it’s fine to spew noxious smoke as long as they’re outdoors—an enchanted place where cigarette smoke is undetectable because it’s neutralized instantly upon contact with sunlight. Which is not true, of course. Smoke lingers. And wafts. And stinks. So what can you do? Not much, apart from hacking dramatically as you pass. DEAR MILES, A cyclist scolded me for not running “facing traffic.” We were on a paved path—no cars—so I said,…

EVERY DAY, GREAT IDEAS ARE BORN on a run. And thanks to Kickstarter, the Web site that helps people raise money via crowd-funding, runners are turning brainstorms into reality. Since Kickstarter launched in 2009, five million fans have rallied behind special projects, pledging more than $800 million to bring them to life. Here’s a sampling of kick-started running-related enterprises. —DEB DELLAPENA Zombies, Run! Runners Adrian Hon, 31, and Naomi Alderman, 38, of London, dreamt up an idea for a running game/app to transport runners to a zombie apocalypse. As users run, they hear audio of zombies chasing them as well as messages about where to go to gather supplies and water. Since it launched in 2012, the app has had 700,000 downloads. Initial goal: $12,500 Amount raised: $72,627 Simple Hydration…

SEE THE FINISH --> Once a week, picture yourself crossing the finish line or completing the last run of a high-mileage week. Imagine how triumphant you feel. KEEP THE GOAL IN SIGHT --> Post your goal time or mileage on your bathroom mirror and stick your training schedule on the fridge to ensure you stay focused. SEEK SUPPORT --> Tell your friends and family about your plans, in person and on social media. Ask them to cheer you on and hold you accountable. CHECK YOUR PROGRESS --> Run a benchmark workout—say, a three-mile run at a comfortably hard pace—every one to three weeks to see your fitness improve.…

RW’S ONLINE PROGRAM FOR BEGINNERS TIP OF THE MONTH Stretching 101 Though you’ve likely seen other runners doing it before a run, static stretching—attempting to lengthen muscles and tendons to increase flexibility—is generally not recommended. A better way to prep your body to run is a dynamic warmup routine with moves like butt kicks and walking with high knees. (For a video demo, see runnersworld.com/dynamic.) After your run, if you have an area that still feels tight, stretch it gently if you’d like. Join our online training program developed exclusively for beginners at runnersworld.com/thestartingline. Connect with other beginners in private forums and get access to RW experts on weight loss, working out, injuries, and more!…

Easy Plus Three WHY Maintains fitness through the winter WHO RECOMMENDS IT Meghan Peyton, 27, of Richfield, Minnesota, who won the U.S. 20-K Championships in New Haven, Connecticut, in September (1:09:57) Run most of an eight-to 10-mile run at a comfortable pace, but crank it up by 45 to 60 seconds per mile with three miles to go. “I do this run after a break following a long training cycle,” says Peyton. “It preserves my endurance and strength before I’m ready to ease back into race-specific training.”…

CLIF SHOT PROTEIN RECOVERY DRINK MIX One pack has 10 grams of whey protein and carbs for recovery. IPS EGG WHITE CH(IPS) These gluten-free corn-and-eggwhite chips provide seven grams of high-quality amino acids. STARKIST TUNA CREATIONS Add the seasoned tuna to a wrap for protein plus omega-3s. TWIN LAB CLEANSERIES VEGGIE PROTEIN POWDER This brown-rice-and-yellow-pea powder contains added BCAA’s. MANITOBA HARVEST HEMP HEARTS Sprinkle over yogurt for a complete balance of amino acids.…

No matter your training program, food is a vital part of any runner’s routine. But why rely on tasteless protein bars and bland carbs when you can eat flavorful, healthy fare? The Runner’s World Cookbook compiles the best recipes from our pages, each bursting with flavor and packed with nutrients, and all designed to deliver the maximum energy, power, and sustenance to help you go the distance, meal after delicious meal. On sale now wherever books and e-books are sold. rodalebooks.com…

THINK ABOUT your running heroes—they may include Olympians as well as the talented pack leaders in your local running scene. Of course, most people aren’t blessed with the lightning-like fasttwitch muscle fibers of Usain Bolt or the innate prowess of their neighborhood podium climbers. But some of the traits you admire in them—their confidence, concentration, and commitment—are within you. You just have to tap into your hidden inner potential. The mental strategies that follow are based on classic studies and the latest research findings in performance psychology, as well as my own extensive professional experience working as a sports psychologist with professional athletes. These tips will help you learn how to think, feel, and act like a champion so you can develop a mindset that’ll unlock your full athletic ability.…

FEELING STUCK? Going for a run often makes it easier to solve challenges and come up with fresh ideas. Now research from the University of Aberdeen in Scotland is offering some explanation. Two studies conducted by psychology lecturer Lynden Miles, Ph.D., indicate that your mind associates forward motion with the future. As your body gains ground, it preps your brain to think ahead, which can trigger creative thinking. “When we move in a particular direction, our thoughts tend to spontaneously align with that direction,” Miles says. “As you move forward, your thoughts about the future may also become more fluid and clear, making it more likely that you’ll come up with your next big idea.” Here’s how to take advantage on your next run. —Amanda Tust PLANT THE SEED When…

Lose weight, run your first race, stay consistent: Here’s how to get started RIGHT NOW on your big goals for 2014 Want to become a better runner in the new year? Of course you do. January 1 inspires most of us to dream big. We’ll lose 20 pounds, run regularly, earn that finisher’s medal. It’s good to set goals: After all, people who make New Year’s resolutions are 10 times more likely to achieve their goals than those who don’t, says John C. Norcross, Ph.D., a University of Scranton professor of psychology who has studied the follow-through of Resolutionaries. As the saying goes, you can’t hit a target if you don’t have one. But dreaming isn’t enough, and procrastination will make 2014 look a lot like last year. So we’ve…

WHILE THE HALF-MARATHON grabs all the attention with skyrocketing participation numbers, its growth hasn’t been at the expense of 26.2. Yes, fewer people run marathons than halfs—it’s twice as far, duh!—but the ranks of marathoners continue to tick up, too. In 2012 there were 487,000 marathon finishers, compared with 354,000 in 2002, says Ryan Lamppa of Running USA, which tracks road-race statistics. And the number of 26.2-mile races has doubled in the last decade to 850. “The marathon has become more about the engagement and the experience than the performance," says Lamppa. “Innovations include split and finish times being texted to family and friends; social-media shout-outs, photos, and videos; virtual goody bags; VIP packages; and unique tech shirts and medals.” To find the best of the new, we looked at…

BUZZ FROM THE PACK, ELITE NEWS, AND OUR RACE CALENDAR Winter Break A busy mom savors a 10-mile escape from the rigors and worries of parenthood ON THE HOUR-LONG drive to Frosty’s Frozen 10-Miler in Littleton, Colorado, I blared music that was not The Wiggles. I wasn’t anticipating having to pry my 18-month-old off my hip seconds before the start. I wasn’t worried my 4-year-old son would get cold watching me race. Instead, I was savoring the absence of responsibility, and singing—loudly—to made-for-grown-ups music on the radio. I’d talked two girlfriends—also moms—into racing sans kids, too. Signing up together ensured we’d make time to train for, and show up for, the race. We met in the parking lot of Hudson Gardens, a 30-acre botanical garden and site of the race’s…

Kayleen McCabe Host, Rescue Renovation 33, Denver I HATED my first run. I felt clunky. I couldn’t stand the gym, but when I moved to a high-rise in Denver and started running stairs, I got hooked. I’M GETTING good. I can run 41 flights in five minutes. ON MY home renovation show [on the DIY Network] I carry heavy stuff. If I’m remodeling a bathroom, it’s usually upstairs. Sometimes I run with a backpack full of flour to strengthen my core. MY ENDURANCE is through the roof. Construction is so physically challenging; you’re in constant motion. My guys are all able to carry plywood. I need to keep up with them. I WANT to earn my crew’s respect, because that lets me know I’m a good contractor. I’m very competitive.…

WHY DO I DO THIS, AGAIN? That question came to me as I started walking for the third time in the final miles of the Marine Corps Marathon in October. It wasn’t rhetorical. I wasn’t being sly. I really meant it. Every muscle group in my lower body was either locking up or in serious pain (or both). It was mathematically impossible for me to hit the 3:24 I’d been training to run for four months. A 3:24 would qualify me for Boston, a goal I’ve been chasing for a decade. That also happens to be my PR, which I’d set nearly seven years earlier. To run a new PR at age 46, well, I knew everything would need to be close to perfect. As Tolstoy warned, “If you look…

THE SUN IS JUST STARTING to turn the Colorado foothills pink as they arrive—the mom hoping to turn around a family history of poor health, the recently naturalized American citizen who wants to show her daughters what determination looks like, the empty-nester seeking reinvention—for the start of their sixmile run. “Are we ready to do this?” asks Andrew Johnston, displaying startling cheerfulness for a chilly Saturday morning. “Just think of it as out three miles and then back to your car.” This mismatched crew of 11 is not your typical marathon-training group: They are classmates earning college credit in business via Change Through Challenge, a program now in its third semester at Red Rocks Community College outside Denver. For 21 weeks, students, many of whom have never run before, meet…

Abby McQueeney Penamonte, 31, Denver The fastest female finisher of the 2013 Grand Slam of Ultrarunning raced four 100-milers in 10 weeks 1] Lonnng Weekend During peak training, I’ll run 20 to 30 miles on Saturdays and Sundays. 2] Runner’s High Placing 10th at Western States was amazing. It was the perfect race; I felt great. 3] Runner’s Low The Vermont 100 was the most challenging. My legs felt heavy from the first mile. 4] Silver Linings I love that in 100s, you can be at the worst possible place and feel terrible but turn around and make a comeback. 5] Basta Pasta I follow a low-carb, gluten-free diet: I focus on fat, protein, and lots of veggies. 6] Pretty in Pink I paint my fingernails and toenails pink before…

3 REBOUND RULES 1. Cross-Train If you’re coming back from an injury, swap one of your typical weekly runs for a nonimpact workout (swim, spin, do yoga) to make sure your just-healed muscles and joints aren’t overworked. 2. Stay Present Don’t panic if the start of your run doesn’t go well. Relax your shoulders, breathe deeply, and think of the next mile as a brand-new opportunity. Get more braintraining tactics on page 40. 3. Bounce Back Fall short of a race goal? Analyze what went wrong and sign up for an event where you can apply lessons learned. Read about long-term goal setting on page 24. THE PULSE When you need to jump-start your training, you: 45% Set new goals 26% Change up your routes 16% Run a race 8%…

MOLLY HUDDLE, 29, won the USA 5-K Championships in her hometown of Providence, Rhode Island, in September—five weeks after placing sixth in the World Championships 5000 (15:05.73). 1. Move It “I do up to 16 repeat 400s for leg speed. To make them less monotonous, I start at a different spot each time: at the end of the next curve or straightaway after a recovery walk.” 2. Vary It “You don’t have to stick to a oneweek training cycle. Mine are often 12 days, which lets me fit in a few kinds of workouts and long runs, plus an adequate amount of rest.” 3. Roll It “A lacrosse ball I found on a run is my best rehab tool. I roll problem areas before I train, especially knots in my…

WHEN ALBERTO SALAZAR took over as Dathan Ritzenhein’s coach in 2009, Ritz quickly set personal bests over 5000 meters (an American record), 10,000 meters, and the half-marathon. A similar thing happened when Mo Farah joined Salazar’s group in 2011. And Jenny Simpson’s 1500-meter silver medal at last year’s World Championships came after a coaching switch to Mark Wetmore and Heather Burroughs. It’s a familiar story: Runner changes coach and lights the world on fire. Does the new coach have “magic” workouts? Not necessarily. Sometimes the magic is the change itself. Every training plan, no matter how well thought out, becomes less effective if you do the same things week after week and year after year. Your body responds most strongly to unfamiliar stimuli, and after prolonged repetition even the toughest…

POP QUIZ: You just went for a run. How many calories did you blast? Chances are your guess outpaces reality, to the tune of, say, a Frappuccino. Overestimating calorie burn is the Big Daddy of runners’ weight-loss mistakes, says Lisa Ellis, M.S., R.D., a nutritionist in Westchester, New York. But it’s not the only misstep. Sneaky slipups can derail the weight-loss efforts of even health-savvy runners. Here’s how to avoid eight common mistakes. OOPS! MISCOUNTING CALORIES It’s true that running eats up more calories than nearly any other activity: The average man burns 124 calories per mile and the average woman burns 105, which means a three-miler nets you a 315-to 372-calorie deficit. But you can easily overspend your calorie deficit with something as simple as a flavored latte and…

COMPARED WITH sedentary people, runners need a lot more protein. If you run an hour most days, you need about .6 gram of protein per pound of weight (run more and your needs go up), compared with .36 gram for couch potatoes. That means a 150-pound runner requires 90 grams a day. But don’t try loading up at one or two meals; research shows spreading your intake throughout the day is the best way to match your body’s needs. BUILD MUSCLE As your mileage and intensity increase during training, your body uses protein to build new muscle fibers so that they get stronger and bigger. Protein also plays a key role in building mitochondria, which act like furnaces inside muscle cells. They’re responsible for burning fuel during runs. The harder…

Skillet Hoppin’ John This stir-fried version of black-eyed-peas-and-rice “gets a ton of flavor from bits of bacon or ham, instead of a one-pound ham hock,” says Bittman. It’s a great way to use up holiday leftovers. Add whatever vegetables and grains you have on hand. 2 tablespoons olive oil 4 ounces slab bacon or smoked ham, cubed 2 onions, chopped 2 red bell peppers, chopped 1 tablespoon minced garlic (about 2 cloves) 1 tablespoon chopped fresh rosemary or thyme, or 1 teaspoon dried Salt and black pepper 2 cups cooked brown rice, preferably chilled 2 cups cooked or canned black-eyed peas, drained, liquid reserved Chopped fresh parsley, for garnish Put the oil in a large skillet over medium-high heat. A minute later, add the bacon and cook, stirring occasionally, until…

What mental strategies are you already doing well? What areas need improvement? Rate your current mental game performance from 1 to 10 (1 = low, 10 = high) to ID your strengths and target areas for growth. The total score can range from 10 to 100. A good initial goal score is 70. Keep in mind that each skill is interconnected, so working on one area will strengthen other areas, too. MENTAL IMAGERY --> I vividly see and feel myself performing well. SELF-TALK --> I keep my thoughts simple, positive, and powerful when running. FOCUS --> I stay on target. MENTAL TOUGHNESS --> I do what is hard and stay positive under adversity. ANXIETY CONTROL --> My nervous energy doesn’t wreck my race. I process it as excitement. INTENSITY -->…

I LOOKED AROUND the picnic tables, and only about half the audience looked back at me. I kept talking anyway. “So William and I were only about a hundred yards away when we heard a huge BOOM!” Some of the kids flinched. Some of them marveled. A few of them grinned but still didn’t look at me. I was (once again) telling the story of how I had guided William Greer, a blind runner from Austin, Texas, to a 4:03:54 finish at the 2013 Boston Marathon, crossing the line five minutes and 49 seconds before the first terrorist bomb exploded. I stressed how William’s courage in gutting out the last mile, when his body and stamina were flagging, might have saved us both—if he had slowed to a walk, as…

RUNNER’S WORLD 2014 Heroes are everywhere. They live in our neighborhoods, run on our streets, work in our schools, even engage us through our smartphones. The achievements and superpowers of the 13 people on the following pages are all different, save for one thing—they are all runners. because they took a risk or defied the odds or stood up for a cause, the rest of us are better off, and the world is a better place. THE HUMANITARIAN WESLEY KORIR WHEN WESLEY KORIR departed Kenya for a track scholarship in Kentucky in 2003, he resolved never to return. “I remember telling God, ‘Hallelujah, I’ve left the poverty land,’” Korir says. ‘I’m going to the land of riches.’” Over the ensuing decade, Korir found dazzling success in the U.S., setting University…

HALF & FESTIVAL PRESENTED BY ALTRA 1] Runners celebrate postrace with Michelob Ultra. 2] From left: Mafalda Callahan, Bethlehem Mayor John Callahan, Summer Sanders, RW Publisher Molly O’Keefe, and RW Editor-in-Chief David Willey. 3] Olympian Summer Sanders beams aft er her half-marathon run. 4] Cindy Lynch, cofounder of RunningSkirts, at the 5-K start. 5] RW Editor-at-Large Mark Remy takes fans on a tour of Remy’s World. 6] Boston Marathon Race Director Dave McGillivray delivers the keynote address. 7] Altra Footwear founder Golden Harper talks shoes. 8] David Willey and RW Chief Running Officer Bart Yasso cheer runners at the finish line. 9] A participant hydrates at the first-annual Eukanuba Dog Run.…

Here’s where you can run this long-but-not-too-long distance PAPA JOHN’S 10-MILER March 22 Louisville, Kentucky This rolling but fast course winds through 725-acre Iroquois Park. As runners finish on the 50-yard line of the University of Louisville’s football stadium (below, right), spectators can watch on the venue’s Jumbotron. papajohns10miler.com BIG SUR 10.6-MILER April 27 Carmel, California Get a taste of the quick-to-sell-out Big Sur International Marathon with this event, which takes place the same day as the marathon on the final stretch of its course. Enjoy ocean views and the aid station that gives out strawberries. bsim.org MOUNTAIN GOAT RUN May 4 Syracuse, New York Love hills? This race has plenty, including a climb between miles 4.5 and 6.5 that ends on the Syracuse University campus. Runners finish with a…

GLOBE TROTTERS “Running the World: Budapest” (November) is easily my favorite article I’ve read in Runner’s World! I’ve always loved to travel, and after college I hope to get a journalism job that requires it. Over the past few years, running has become equally important to me, and that article has challenged me to add running to my future traveling plans. Maybe one day I’ll be able to write about how I ran the world! —ASHLEY PANCOAST, Florida On a trip this summer, I was pleased to find an outstanding running trail at Margaret Island in Budapest and that I could run safely along the Danube River in Vienna. There is an awesome bike trail all the way along the Danube, then the Main River, then the Rhine River all the…

Where running and culture collide #26.2HURTS After running a 5:41 at the NYC Marathon, Pamela Anderson tweets a pic of herself lying in a bed with her bib number over her face, bags of ice on her legs, and the caption, “Ouch!” SUPER NOVA In a segment of NOVA’s series Making Stuff: Faster, host David Pogue (below left) pulls up Runner’s World on his smartphone, presumably for advice, before racing a competitive sprinter. WIZ TO WHIZ Harry Potter star Daniel Radcliffe is cast to play Sebastian Coe (above left) in a film about the British Olympic gold medalist’s rivalry with distance runner Steve Ovett. HOME RUN During their celebratory parade, Boston Red Sox players place their World Series trophy on the finish line of the Boston Marathon and drape it…

Recycle on the Run JOE SULLIVAN, 43, pushes a double-jogger with his twin sons, and he wears a backpack so he can stash recyclables he picks up while running. The heart attack survivor and Army vet, who lives on New York’s Fort Drum base, cashes in the goods and donates the money to the American Heart Association. In 2013, he raised $1,000 by collecting 1,739 cans and 1,976 glass and plastic bottles. —CLARA GRAYHACK “I used to get irritated running on littered roads. I decided to do something about it.” Be a Tri Champ at 80 In August, DAVID ARST won the 80-to-84 division at the USA Triathlon Sprint National Championships, finishing in 1:57. The Wichita, Kansas, lawyer ran 15 marathons before switching to triathlons at age 70—even though he…

AS YOU SET YOUR goals for the New Year, consider planning beyond your next race or even your next season and choosing an ambitious long-term target. “If you’re just looking at lots of short cycles, it’s hard to reach your potential,” says Jess Cover, a running coach at On Track Performance Coaching in Burlington, Vermont. You can lose motivation once you hit a short-term goal, letting the fitness you’ve built lapse. Or you can train or race too much, burning out before you peak. By setting your sights on a macrogoal in the future, you can string together shorter training cycles and smaller victories in a way that builds toward a big win. IN SIX MONTHS, YOU CAN… INCREASE YOUR SHORT-RACE SPEED BY ONE TO THREE PERCENT If you haven’t…

EVEN IF YOU DON’T live in a cold climate, running this time of year is challenging, partly because it’s so dark—in the mornings and the evenings. Darkness makes it harder to see obstacles, whether those are roots, potholes, or icy patches, and motorists have a harder time seeing you, too. But don’t let the winter darken your desire to stay fit. These tricks will help you stay in shape until spring. TAKE IT INDOORS Though long runs are best done outside to maintain your body’s adaptation to running on roads and trails, it’s fine to hit the treadmill for short runs. Add a one percent incline to better simulate outdoor running. If you’d prefer to cross-train, aqua-jogging with a flotation belt closely mimics running. RUN AT LUNCH If you have…

Q I overheat under too many clothes on cold runs, but it’s hard to get out the door if I’m freezing. What can I do? A For your base layer(s), follow the guideline to dress for 15 to 20 degrees warmer than it is outdoors, because your body will generate the extra heat on its own after 10 to 15 minutes of running. For the first 10 to 15 minutes, wear a lightweight outer layer that you can shed and tie around your waist once you start sweating. Regardless of how many layers the temperature and wind-chill require, be sure the one touching your skin is wool or synthetic, which wicks away moisture, rather than cotton, which absorbs it. Winter headwear and gloves can be removed if you get too…

Instead of Bagel with 2 ounces cream cheese (490 calories) Choose Whole-wheat English muffin with 2 tablespoons peanut butter and half a banana (390 calories) Instead of 2 cookies (360 calories) Choose 1 ounce dark chocolate chips, 1.2 ounce almonds, and 1 ounce dried cherries (200 calories) Instead of 16-ounce fruit smoothie (266 calories) Choose 1/2 cup low-fat Greek yogurt and 1 cup blueberries (160 calories) Instead of 10 pretzels (227 calories) Choose 15 baby carrots with 2 tablespoons hummus (105 calories)…

BREAKFAST 1 cup steel-cut oatmeal with 1 cup plain kefir, 1 tablespoon honey, 1 ounce walnuts, and ¼ cup dried tart cherries POSTRUN SNACK Smoothie made with 1 scoop of whey protein powder, 1 cup strawberries, 1 banana, and ice LUNCH 1½ cups black bean soup topped with greens, 1 slice wheat toast with 2 tablespoons hummus, and 1 cup milk DINNER 4 ounces grilled salmon, 1 cup roasted butternut squash, 1 cup steamed green beans, and 1 cup quinoa pilaf…

Collard Greens In Season January to April Good for You Like other dark, leafy greens, collards are nutritional superstars. A half-cup cooked has five times the Daily Value (DV) for vitamin K, 154 percent of the DV for vitamin A, and 39 percent for vitamin C. Collards and other cabbage relatives contain glucosinolates, sulfurous antioxidants that have been linked to a reduced risk of cancer. Get the Best Look for wide, flat, deep green leaves that are firm with no yellowing, wilting, or pitting. When stored in a plastic bag, collards will keep for up to five days in the refrigerator. Before using, rinse well in cold water and remove the hard stem by folding the leaves in half lengthwise and using a knife to slice out the stems. Kitchen…

YOU KNOW that strength training and yoga are good for runners, but finding the time to fit in these two extra workouts can be a challenge. Which is the genius of Iron Yoga—it melds the benefits of both disciplines into one routine. By holding light dumbbells while performing a series of yoga poses, you get a full-body strength workout, says Sally Mitchell, a certified Iron Yoga instructor, running coach, and marathoner in San Francisco. Iron Yoga also increases flexibility, improves running economy, and trains you to breathe better and feel more relaxed while running, she says. Runners should perform the routine two times a week on nonrunning, nonconsecutive days. Keep each movement slow and controlled. —Jessica Girdwain Watch a video of these poses at runnersworld.com/ironyoga. FLYING AIRPLANE TO DO Start…

I OPENED MY EYES in a dark bedroom, and turned my head on the pillow to look out the window and gauge the time. The sky was bright with a full moon, so that meant it was either 2 in the morning or maybe 5. I had woken up thinking about Madrigal Singers for some reason. Where I grew up in Wisconsin, if you were really good in chorus, you got to be a Madrigal Singer. You got to wear poorly fitting gauze gowns and long white gloves if you were a girl, or crushed-velvet shirts and tights with elf shoes if you were a guy. You got to rest your hands on the hips of girls who would rather die than acknowledge you exist in the cafeteria. You got…

SPECIAL REPORT This month, NCAA leaders will debate what THE FUTURE OF COLLEGE SPORTS IN AMERICA should look like. If they’re smart, they’ll turn to AN UPSTART RUNNING PROGRAM IN COLORADO for inspiration PHOTOGRAPHS BY THOMAS PRIOR GRAND JUNCTION High School’s outdoor track is easy to miss. The unremarkable brickred oval, occupying the rear corner of campus, is wedged into a quiet neighborhood of modest one-story homes with brown, winter-parched lawns. The cracks in the adjacent parking lot jostle my rental car as I pull up in front of a small marquee that reads: A WISE MAN FINDS A WAY. (The “Y” is actually a “V” stacked on top of an “I.”) The last bell won’t ring for another hour, so the lot is a ghost town. Close by, a…

NEW GEAR, NEW YOU IT’S EASY TO BE OVERWHELMED by the choices—and prices—of today’s running gear. Especially when you’re a newbie. But what do you really need? The basics on these pages will get you off on the right foot. 1/OISELLE MY HOMEBOY SCOOPNECK ($35) oiselle.com Want in on a little secret? A cotton tee works just fine on most easy runs—though we still don’t recommend one on especially humid days or in the dead of winter. We like cotton-poly blends, like the one found in this tee. It’s soft against the skin, and the tailored cut moves well with your body. 2/SOF SOLE FIT ($12) sofsole.com Cotton shirts may be okay sometimes, but cotton socks? Never. Synthetic fibers—such as olefin, found in the Fit—are fast-drying to prevent moisture buildup…

CHRIS DERRICK, 24, won the USA Cross-Country Championships last February and helped the American men to a team silver medal—the first since 1984—at the World Cross-Country Championships in March. He’ll defend his U.S. title in Boulder on February 15. Q What was it like to be part of the silver-medal U.S. team at World Cross-Country? A To beat Kenya [the bronze medalists] was nice. Hopefully by doing well, we showed everybody that other nations—not just Ethiopia [the gold medalists] and Kenya—can be competitive if they’re willing to commit to it. Q Why is defending your U.S. cross-country title important? A I really like cross-country, but I feel like it gets discounted on the pro scene because people don’t show up. So I’d like to continue to show up and hopefully…