Innehållsförteckning för April 2015 från Runner's World

After veterinary neurosurgeon Lauren Talarico performed back surgery on Casey, a 5-yearold golden retriever, she recommended running as part of the pooch’s rehab. That was a daunting proposal for Casey’s owner, Robert Fulton, who was at the time an overweight smoker. But Talarico was prepared to transform both man and dog into runners. It wasn’t the first time Talarico introduced a patient (and person) to her favorite sport. In July 2013, the runner founded We RUFF DC, a Washington, D.C.– based running club that provides free training programs and support to help dogs and their owners get fit, lose weight, and feel good. The idea came to Talarico on a run, naturally. “I realized I could make my patients and their owners happier and healthier if I got a group…

Traci Falbo BEFORE 213 lbs. (above) TODAY 133 LBS . (in Indiana) For 48 hours in August, Traci Falbo ran until she couldn’t. The 43-yearold mother of two circled an indoor track in Anchorage 942 times before collapsing. Her total distance—242.093 miles—broke both an American and a world record and earned her a spot on the U.S. 24-Hour World Championships Team, which will compete in Italy April 11. It was a dramatic finish for anyone, let alone a woman who not long ago considered a halfhour jog “exhausting.” In 2003, Falbo, a pediatric physical therapist from Charlestown, Indiana, returned from Hawaii with an unwanted souvenir. “I saw a photo of me and thought, Heavy chick in a swimsuit—not who I strived to be,” she says. A former high school and…

GREGORY CASTLE Achieving a grand feat In September, Castle, 72, became the oldest person ever to complete the Grand to Grand Ultra, a 170-mile race from the north rim of the Grand Canyon to the Pink Cliffs of the Grand Staircase. For seven days, Castle carried a 20-pound backpack filled with supplies over rugged terrain as he endured temperatures that climbed into the 90s. “You’re going to hit times where you really feel that you’re crazy,” he says. “You have to just push through that.” Castle, who is CEO of Best Friends Animal Society, raised $200,000 for the Utah-based animal rescue organization. —Becca Bednarz BRITTNEY OLINGER Outfitting young runners in need Thanks to Olinger’s efforts, more than 3,000 pairs of running shoes have been distributed to underprivileged athletes. In 2012,…

Tap, tap, tap, on my left shoulder. I turned, and there was my friend, her smile big in the bright sunshine, her hair stiff with sweat, her face rimed with salt—as I’m sure mine was, too. We were coming up on mile 23 of the Boston Marathon; who knows how long she’d been chasing me down. The journey to this point had begun, depending on how you looked at it, either three-plus hours or threeplus years ago. I was both delighted to see her and, truth be told, a little dismayed. “Hi, Friend,” she said. If you’ve ever had a running buddy, you know how valuable she is. You don’t ignore the alarm clock when she’s meeting you on a dark and cold morning; the last miles of a long…

I had been running only a few weeks and was at the point where in order to make it real, I had to tell other people what I was doing. Everyone I told turned his face up as if waiting for a punch line. I didn’t look like someone who might start running. “I’m not joking,” I had to say every time. “I’m running, I’m not joking,” I told friends, family, mailmen, cash register ladies. Six months later, I told the editors of this magazine over a cheeseburger and encrusted salmon on baby greens (guess who had the burger) that I thought I could do a good column about my attempt to become a runner. I couldn’t guarantee the results of the attempt, but I promised it would be interesting.…

TOM McCORMACK, 61, of Johnson City, Tennessee, the 2014 USA Track & Field Masters Male Athlete of the Year, set U.S. age-group records in the 5-K (16:58) and 12-K (42:55) last fall. LOAD EVOLUTION “I’m running fewer miles at a faster pace—and racing shorter distances— than when I was younger. I think the emphasis on quality over quantity has made me less injury-prone and prolonged my career.” LIQUID SOLUTION “In the last hour before all speed workouts and races, I soak my legs in hot water for 10 minutes in the bathtub or a spa tub. This lets me perform more smoothly and efficiently.” THE WORKOUT “Once a week, I do a 50-minute spin class followed by a sixmile run at 6:15 mile pace or faster. It’s a hard, approximately…

How can I adjust my treadmill to prepare for road running? Simulate the hills you’ll find outdoors: Stay in the range of a one-percent decline and a three-percent incline, and change the grade every few minutes. Adjust your speed to simulate the uphill slowdowns and downhill accelerations you’ll experience. Is it better to run on the sidewalk or the shoulder? Though asphalt tends to be a bit softer than concrete, stick to the sidewalk if it’s available. Shoulders are often slightly slanted, which can throw off your stride, and it’s safer to be off the road. Fact or Fiction The softer the surface you run on, the less likely you are to get injured. FICTION While it’s true that your legs absorb fewer impact forces on soft surfaces, the softest…

At every distance up to the marathon, the gap between men’s and women’s world record times is nine to 10 percent—and it’s a similar or even higher percentage among recreational runners. The cause: differences in body composition and function. “Faster men’s times for 100 to 800 meters are mostly due to men, on average, having greater muscle mass—and a larger portion of it is fast-twitch, which allows them to generate greater force, speed, and anaerobically produced energy,” says Chris Schwirian, a runner, triathlete, and exercise physiology lecturer at Ohio University. “At all distances beyond 800 meters, the main reason for the gap is men’s higher aerobic capacity [VO2 max], on average, which is due to their typically having less body fat, more hemoglobin and muscle mass, and larger hearts and…

NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS FOR HEALTHY BONES GET MORE Magnesium EAT IT Swiss chard, tofu, cashews This mineral plays a crucial role in processing carbs and fats for fuel, and supports bone health. Studies show many runners and nonrunners alike have marginal magnesium intake. Eating refined grains (which lack the mineral) can contribute to the problem. Drinking alcohol routinely also leads to magnesium loss. Studies show that lifelong low magnesium levels may increase risk for poor bone health, heart disease, and high blood pressure. FOR LUNG AND MUSCLE REPAIR GET MORE Vitamin E EAT IT Almonds, frozen spinach, avocado Vitamin E acts as a potent antioxidant that protects cells (particularly lung and muscle cells) from microscopic oxidative damage that occurs during intense exercise. The key is to get…

1 / FITLETIC QUENCH RETRACTABLE HYDRATION BELT | $49 Two retractable pockets unfold to carry bottles. Toggles for a bib mean you can race with it. 2 / SALOMON S-LAB SENSE SET | $120 A light vest made of breathable mesh keeps you cool, while two collapsible water flasks in front pockets let you lean in to sip. 3 / MOUNTAINSMITH DART TL S LUMBAR BELT | $35 The classically styled Dart TLS (Technical Lumbar System) secures your bottle low, stable, and angled for easy retrieval. 4 / AVEX BR AZOS AUTOSEAL STAINLESS WATER BOTTLE | $30 This 24-ounce stainless steel Avex bottle has a spill-proof system that lets you take a sip with a one-handed squeeze. 5 / SALOMON PARK HYDRO HANDSET | $42 The soft-sided 18-ounce flask collapses…

To the average runner, the acronym USATF—short for USA Track & Field— doesn’t mean much. The organization was chartered in 1979 (under the name The Athletics Congress) by the United States Olympic Committee (USOC) to govern the whole of American “Athletics,” meaning track and field, longdistance running, cross-country, road races, and race walking—and within those disciplines, participants ranging from Olympic athletes to kids. Today, its stated mission is to “[drive] competitive excellence and popular engagement in our sport.” Structurally, USATF is something of a representative democracy. At the top is a 15-member volunteer board of directors, a volunteer president, and a boardappointed CEO who leads a small, paid national staff in Indianapolis. The base of the pyramid, USATF’s constituency, is a legion of more than 126,000 registered members, nearly two-thirds…

Salomon X-Scream 3D $125 The X-Scream 3D is meant for urban runs that involve both road and easy trails. Testers felt it did best on the road, citing minimal traction and a high, firm heel that felt shaky on rough terrain. And they appreciated its durable, responsive ride. The fit is comfortable but felt overly generous to some testers who had a hard time dialing in the pullcord lacing system. Some even wished they had selected a half size smaller. BOTTOM LINE: Sturdy multitasker. Saucony Peregrine 5 $110 Testers raved about the Peregrine’s traction. In this version, more-flexible V-shaped lugs rim the outsole, providing better grip, while firmer, moredurable lugs in the center dig deeper into the dirt. The shoe’s light, low midsole and nylon-fiber rock plate also boosted confidence…

$110 Great cushioning and exceptional traction set this light and flexible shoe apart for the runner who wants to dance over the trail. In this update, Altra added deeper outsole lugs for better traction, boosted the cushioning, and dropped some weight. The shoe earned rave reviews with its unique fit—narrow heel; wide, squared-off toe—that molds to your foot. Great shock absorption, a high natural arch, and a wide base of support all combine to create a comfortable, stable, surprisingly light shoe. For added terrain protection, insert the thin rock plate (included) beneath the sockliner. Note: The shoe runs a bit short, so go a half size up if you have long toes. BOTTOM LINE: Be one with the trail without getting beat up by it. TESTER’S TAKE NAME: Michelle Swiatek AGE:…

HAVE A BALL Home games for the Lehigh Valley IronPigs baseball team feature a “Pork Race” between mascots. A bacon strip, a hot dog, a ham, and a pulled-pork sandwich duke it out around the field. ironpigsbaseball.com • Races this time of year often feel as much like celebrations to welcome spring as they do sporting events. The St. Luke’s Half-Marathon in Allentown, Pennsylvania, is no exception. It takes place just as flowers are beginning to bloom, trees are starting to sprout leaves, and local runners are trading their tights and jackets for shorts and singlets. Located about an hour north of Philadelphia in the Lehigh Valley, the scenic, flat-to-rolling course suits just about everyone, from the newbie eyeing his first 13.1 finish to the speed stud chasing a time…

Enjoy a weekend of races… and a whole lot of fun in between. If you love running (and laughing), the Runner’s World Half & Festival is the one event you don’t want to miss. It’s a whole weekend of nonstop activity for runners and their families. Highlights include: 5-K, 10-K, Kids Run, and Dog Run Half-Marathon (followed by a fnish festival) Informative seminars on all things running Dinner with the editors Great live music and food Bethlehem, PA. October 16–18, 2015 Register today at: RWHALF.COM…

THE INBOX FAMILY MATTERS Mr. Friedman, I was moved by your article about your sister and family (“My Sister, the Runner?” January/February). Your sister is a lucky woman and a cool person. I’ll be watching for the professor to cure cancer and for the little screamer to make her voice heard around the world. I’m also watching for what you’ll write next time. SUSAN GLADIN, NORTH CAROLINA I was disappointed by some of the language in “My Sister, the Runner?” Did the writer really need to take the Lord’s name in vain? At least you could’ve edited the quotes or used dashes. It was offensive and unwarranted. WESLEY TURYBURY, VIA E-MAIL BRIGHT IDEA The section in “Hop on the Habit Trail” (January/February) about sunscreen hit home. A quick tip: To…

1 / Attach the leash to a body harness on the dog; yanking on a neck collar can cause disc issues. 2 / Small snacks are fine, but don’t let your dog eat a meal within two hours before a run. And don’t feed him until two hours after you’re finished. 3 / Clip the dog’s nails if they’re overgrown, so their paws strike the ground flat. 4 / Give your dog water an hour before heading out. Immediately following a workout, he can drink a small amount of water from an elevated bowl or poured out from your bottle. Gulping can cause potentially fatal GI distress, so dole out only a little at a time. 5 / On hot, humid days, run under the cover of darkness and allow…

LUNCH BACK THEN A quarter-pounder with cheese, large fries, Coke. “I didn’t realize how many calories that was.” (It’s 1,290!) TODAY Turkey-and-ham sandwich with pretzels or Baked Lays and a diet Mountain Dew. “I still eat some of my favorite foods, I just scale back portions. I used to drink a lot of regular pop. Diet pop is my compromise.” EXERCISE BACK THEN Occasional recreational softball games TODAY 65 to 90 weekly miles. She has won 19 marathons, including the 2011 Big Island Marathon (above), where she ran a 3:14. OUTLOOK BACK THEN “I felt depressed, tired, reserved. I didn’t feel attractive in any way.” TODAY “I’m happy. I have a lot more energy, confidence, and self-esteem. Today I’ll put myself out there to meet people.”…

30, Orlando The second-fastest 800-meter runner in U.S. history and reigning national champ is spending the spring prepping for a run at gold at the IAAF World Championships in Beijing in August. BIG BREAK The greatest moment of my career was making the 2012 U.S. Olympic team. I had everything to lose. If I didn’t make the team, I was contemplating giving up racing. HOOP DREAMS My first love was basketball. But there was this Turkey Trot half-miler I’d always win in school, so I knew I had running in me. FRONT RUNNER When I learned the history of track, I discovered Johnny Gray [fastest 800 runner in U.S. history]. I respected that in every race he’d go to the front. That’s what I try to do—go out and lead.…

I ran a half-marathon in 2:03, and there was a super-intense dude next to me who leaned across the finish. I know how precious seconds are, but c’mon. When is a lean appropriate? —Samir M., Philadelphia It’s appropriate when you’re vying to break the tape—and that’s it. A lean doesn’t get you precious seconds. It gets you a fraction of a second, at best. This is assuming that your timing device is on your bib, and your bib is on your chest. If not, leaning is even sillier. A runner at my local track walks 100 yards backward after each lap. What on earth is she doing? —Kevin W., Quincy, Massachusetts Maybe she’s trying to take mileage off her internal odometer, à la Ferris and Cameron with that vintage Ferrari…

“Forest Park is one of the largest urban forests in the country, and it’s in my backyard,” says Gregory Gourdet, executive chef at Departure Restaurant and Lounge in Portland, Oregon. “I train here all the time.” That’s no exaggeration: He runs 12 to 15 miles most weekday mornings before heading to his pan-Asian (and Paleo-influenced) restaurant at noon. Gourdet, who placed second in the most recent season of Top Chef, is training for his first 100-miler. He dedicates his weekends to long runs, tackling 30 miles one day and 20 the next, toting liquids, fuel, and BodyGlide in a Camelbak hydration system like the one on page 58. For more of what Gourdet eats, drinks, and cooks, see “Hungry for Change” (page 48).…

NEGLE CTING TO warm up on race day is like toeing the line in a pair of worn-out running shoes—you’ll finish, but you won’t run your best. That’s because warming up prepares both body and mind for the task at hand. “It serves as a signal that you’re about to become an athlete,” says Chris Bennett, Nike+ Running Global Head Coach. “You’re no longer at work or on the subway. You’re about to put in an effort.” The warmup (which is also critical before hard workouts) increases your heart rate, body temperature, and bloodflow. Blood transports oxygen to working muscles more efficiently when it is warm, and a warm body can break down and utilize glucose better than a body at rest. Plus, some fast running can burn off nervous…

TRAINING ADVICE FOR PEAK PERFORMANCE Galen Rupp’s American indoor two-mile record of 8:07.41 was impressive, but it’s what he did after—a tough interval session—that really raised eyebrows. Instead of taking days to recover, he took 15 minutes. Is this crazy, or the secret to his success? Before emulating the postrace workouts of Alberto Salazar’s group, which includes Rupp and teen phenom Mary Cain, consider the pros and cons to determine whether they may work for you—and if you try them, keep these tips in mind. WHEN TO DO IT There are two reasons to consider working out after a race. First, short midseason races are sometimes hard enough that you can’t do another workout the next day or day after, but they don’t cover enough distance to give you the…

True balsamic vinegar, made from pressed Italian grapes, gets its dark color and sweet flavor from aging in barrels. The best are labeled “of Modena” or “of Reggio Emilia,” designating production in one of those regions in Italy. (Some U.S. balsamics are actually a blend of wine vinegar, grape juice, and coloring.) The good stuff is a staple in Deena Kastor’s kitchen. “I incorporate it into every meal,” says Kastor, who last fall set the masters world record in the women’s half-marathon. Research shows that balsamic vinegar may help stabilize blood sugar, reduce blood pressure, and lower the risk of hardening of the arteries. BALSAMIC REDUCTION “This goes great on grilled asparagus, spring frittatas, and garden-fresh greens. I drizzle it over vanilla ice cream with mixed berries for dessert.” 2…

IT AIN’T (just) THE CALORIES, IT’S THE CON VENIENCE. TO LO SE WEIGHT (AND KEEP IT OFF) YOU NEED TO DRO P THE REMOTE AND MOVE. SO STAN D. STRETCH . WALK. AND RUN. AND THEN, RUN SOME MORE. We live in a culture obsessed with food. It’s everywhere. Buildings formerly known as “gas stations” now tantalize customers with racks of junk food. On the same block, you can order stay-seated-onyour-tush fast food from your car. In every direction, you’ll encounter Big Gulps, super sizes, and Extra Value Meals—more for less. But always more. Health experts have a name for this environment: obesigenic. It’s when food advertising, sedentary lifestyles, and often poverty conspire in a perfect storm to make us gain weight. And it works: More than two-thirds of adults…

It’s a brisk spring morning in Richmond, Virginia, cherry blossom petals dusting the road, and as you make the final turn into the stadium, you can hear the bass thumping from the 10-K finish line. You burst onto the track and take in the scene: thousands of spectators in the stands, a DJ, cheerleaders— and did Lolo Jones just highfive you from the sideline? You cross the finish, grab a water and a program, and as you cool off you check out what’s next: eight pro track-and-field teams squaring off for the season’s final meet. Pole vault and high jump kick things off, followed by a series of races ending with a relay, all in less than two hours. Lastly a meet and greet with Lolo (that was her) and…

$110 With a comfy upper, smooth ride, and great traction, “this shoe did everything well,” says Andy Keegan of Reading, Pennsylvania. A layer of foam in the midsole provides neutral cushioning that flexes well over uneven terrain, while a plastic cradle around the back of the shoe cups your heel. The mostly mesh upper breathes well, and the combo of overlays and a thick collar and tongue secures the foot. Rocky singletrack might prove challenging, as testers reported feeling everything underfoot, thanks to the thin midsole and lack of a rock plate (a punctureresistant layer in the midsole). Still, it’s a great shoe for most terrain, from road to smooth trails. BOTTOM LINE: Versatile comfort for all but the gnarliest trails. TESTER’S TAKE NAME: Joseph Long AGE: 43 HEIGHT: 5'…

$120 Exceptional stability and rugged durability have defined the Cascadia for a decade. This version has a better-fitting upper, which combines more pliable materials with a plastic midfoot saddle that comfortably wraps the foot and stabilizes it on variable terrain. The sole further adds stability: pivot posts—wedges of firm material on each corner of the shoe—act like outriggers to keep the foot from rolling. Testers reported that the cushioning hits a great balance between protection and a firm, responsive trail feel. It’s the heaviest shoe in this guide, but it runs smoothly whether you’re heading to the park or doing a 50-miler over technical singletrack. BOTTOM LINE: Unmatched trail stability, with a better fit. TESTER’S TAKE NAME: Rique Campa AGE: 58 HEIGHT: 5′ 7″ WEIGHT: 150 lbs. MILES PER WEEK: 20–29…

How did your debut 13.1 (last March’s NYC Half) compare to running shorter races? I didn’t feel like it was the same kind of hurt as a 5-K or 10-K. You can get away with going out too hard in those races. If you do that in the half—like I did in New York—the last miles are pretty brutal. I felt pretty much okay through mile seven or eight. After that, it was just about not fading. [She finished third, in 1:09:04.] What did you learn from it? Even though the last few miles were painful, I liked seeing what was there. When you’ve been running as long as I have, you don’t have a lot of firsts. It was cool to see how bad or how good the last…

BACKPACKING IN Thailand a few years ago, I lost my $700 glasses. It made no sense that they cost more than an iPhone. The technology’s 800 years old, but a few companies controlled the industry. So we started this business. WE CUT OUT the middlemen and sell glasses starting at $95; for every pair we sell, we give another to someone in need. Last summer we gave away one million pairs. I WANTED to be a sprinter until I got to high school and found I was better off distance-running. I walked on to the cross-country and track teams at Berkeley. I ONCE attended a camp Meb Keflezighi coached at. On an intense fartlek run, he pulled beside me and said, “Your off-season will decide who wins the race months…

“This Robin following me, saying, ‘I will catch you! Ah-ha!’ ” —Nira Lima “A cockatoo on a leash.” —Meredith Sawyer “This wee lamb that followed me for a mile!” —Alan Kerr “A pig on the beach.” —Laura Garner “A fork in the road.” —Michele Groenewold Edwards “An armadillo drinking a red Bull! Guess he ran out of energy!” —Erin McLaughlin Sigler “In the middle of nowhere, three stark-naked oldies wandering around through the brambles!” —Emma Jones (Editor’s note: Use your imagination.)…

31, cofounder of Black Girls Run, Atlanta Carey started running in 2008 with her sorority sister Ashley Hicks. “We were like, ‘We love this!’” Carey says. “‘Why aren’t there more black women out there doing this?’” Now Carey and Hicks have lots of company: In 2009, they launched Black Girls Run (BGR), a crusade to inspire African-American women to be healthy and active. Today, there are 70 BGR chapters with 150,000 members who run to the motto of “Preserve the sexy.” “It’s about being strong and feeling fierce,” says Carey. “You can see the transformation: Women start with baggy sweats, and then they slowly graduate into more stylish gear. I love seeing ladies gain confidence.” “This Brooks Run Happy shirt is one of my favorites. It’s breathable and warm, but…

RUNNER BY THE NUMBERS 63, NORTHPORT, NEW YORK Ten minutes in to her very first run, Martin, then 30, lay down in the street to catch her breath. It was a reality check. Though she was trim, 100 pounds at almost 5' 2", she was unfit. So she started to train. Soon she was winning local events, and at her first track meet, she discovered she wasn’t far off record times. She’s now one of the country’s most accomplished masters runners and will attempt to break her own record (1:28:26) at the NYC Half-Marathon in March. “I want to keep running forever,” she says.…

ZOMBIE WATC HING I’m a die-hard fan of The Walking Dead. I lose my mind when I have to wait for the new season to start. SPLURGING I think everybody can agree with me when I say that In-NOut Burger is the best. I get a burger and vanilla shake. MUSIC MIXING I’ve done music production in my spare time. I’ve worked with indie, underground, not really wellknown artists. It’s something I could do later on. MODELING I had such a fun time doing the shoot for Saucony’s Whoa! campaign (below). I had to keep making that “Whoa!” face for about an hour, and I had so much makeup on, it felt a little uncomfortable. But it’s awesome that they are using real athletes and people recognize me from that.…

MOMENTOUS…

Figurin g out how many days to run per week often feels more complex than simple addition. For some athletes, four weekday runs plus one weekend run equals a fitter body and faster times. For others, lacing up more than three days a week yields stress that multiplies injury risk. The right number of workouts each week depends on your running goals as well as your job, your kids, and other demands on your time. You need to find a balance, says Scott Murr, Ed.D., of the Furman Institute of Running and Scientific Training (FIRST). Jeff Gaudette, owner and head coach of RunnersConnect in Boston, agrees: “Make your running schedule fit around your life, rather than saying, ‘Let’s fit my life around this running schedule.’ ” Here, some help finding…

If you run on the same terrain every day, you’re risking more than just boredom. Hard surfaces tax your muscles, joints, and bones, while soft ones leave your body unprepared for events like road races. It’s best to vary where you run at least once per week. Take frequent walk breaks (20 to 60 seconds for every 10 to 20 seconds of running) as your body adapts, and mind these tips as you transition to... ROADS Run facing traffic, choose roads with a sidewalk or wide shoulder, and leave at least one ear headphonefree to listen for danger. If you’re running in the dark, wear reflective gear and lights. And if you’re accustomed to the treadmill, expect changes in weather and terrain to slow you. TRAILS Smooth crushed-gravel or wood-chip…

Which drills are best for power? Try fast skips—five rapid skips, three sets—and lunge jumps (three sets of four) after a warmup or an easy run two or three times per week. Rest one to two minutes between sets. —Jim Radcliffe is head strength and conditioning coach at the University of Oregon and coauthor of High-Powered Plyometrics: Second Edition (2015). How does pushing my child in a stroller affect my running? Pushing 25 or so pounds of stroller plus the weight of your child will, of course, slow you down—by about 30 seconds per mile. But then when you do run or race solo, it will feel so much easier. Be mindful of your form: Don’t hunch over the handlebar, and alternate pushing with your right and left hands so your…

A DECADE AGO, a seemingly inexhaustible Gregory Gourdet followed long hours in some of New York City’s top kitchens with long nights of partying, drinking, and drugs. Today, the recovering addict has found two healthier ways to harness his hard-charging energy: As executive chef at Departure Restaurant and Lounge, in Portland, Oregon, he crafts healthconscious, innovative cuisine, which he showcased on the most recent season of Top Chef, where he finished in second place. And he runs—a lot. Gourdet’s road from addict to ultrarunner wasn’t smooth. In 2007, after nearly losing his job because of his drug use, he moved home with his parents in Queens, New York, and started outpatient rehab while working part-time. “I had nothing to do all day,” says Gourdet, 39, “so I ran two miles…

MY PRESCRIPT ION PLAN for pain-free knees: strength training. Your feet, lower legs, knees, thighs, hips, lower back, core, and arms are all part of your running kinetic chain, and when one link isn’t working, the repercussions can be felt all the way up or down the chain. Strong quads will help stabilize your knee, and strong hips, glutes, and core muscles prevent your hip from dropping and your knee from caving in. Doing these exercises twice a week (or more if you are injury-prone) will keep your knees—and the rest of your body—in proper working order. JUMP SQUAT Extend your arms in front of you. Squat down, pushing your butt back. Explode up as high as you can and land softly. Maintain good anatomical position and keep the motion…

02.28.2012 DAY 60 LAT 34.0760 LONG -118.3644 HOLLYWOOD, CA “I am struggling to find much to eat during the day other than burgers. I may be the first person ever to run 50+ kilometers per day for months and put on weight.” 03.10.2012 DAY 71 LAT 33.6738 LONG -114.1342 QUARTZSITE, AZ “Awoke with a bad case of ‘the runs.’ At the 34-km mark, I had to make a pit stop in the bushes, only I stood on cactus thorns, which went through my shoes. I spent 20 minutes digging them out.” 05.16.2012 DAY 138 LAT 41.8221 LONG -103.6625 GERING, NE “Just in front of me on the road, a very angry [rattle]snake was ready to strike. If I hadn’t looked up when I did, I would have stepped on it…

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To make a road shoe stable, engineers typically add devices to control pronation—the inward rolling of the foot. Such strategies assume a stable, level platform underfoot and a consistent stride pattern. Achieving stability off-road, however, is a challenge. Even the tamest towpath invites a variety of touchdown angles and has a surface that constantly shifts during push-off. Stability features come in several forms. LOWER PLATFORM Building shoes low to the ground decreases the twisting force on your ankle. The Topo Runventure and the Asics Gel-FujiRunnegade both have a firm, thin platform that helps you better feel the trail and adapt to roots, rocks, and slopes. FLEXIBLE BASE The Altra Superior is low to the ground, but it’s squishier, so you don’t feel the trail as easily. However, its wide, flexible…