Indholdsfortegnelse for Issue 3 2023 i Runner's World

pg.58 “Evans Chebet’s mental strength is upper-level. He’s a modest and reflective man, but he’s also a street fighter. He believes strongly in himself, and he truly believes he will win.”Toby Tanser in The Challenger pg.34 The Fastest Marathon Shoe Ever | For a new race shoe, our process typically starts with the filters of, what’s mechanically the most efficient? And, what shows the most scientific promise? Then we might put something on the treadmill or have someone run around the Nike campus. Or we would use the research lab to validate that a prototype is both energetic and runnable. We have built plenty of things in the past that showed technical promise but that just weren’t really sustainable for outdoor running or they just weren’t comfortable. There are loads of…

THE OVAL AT your nearest high school or college can serve up equal parts intimidation and welcomed challenge. Running on a track means you have a predictable and controlled environment to check off 400-, 800-, or 1600-meter repeats. But you also have that next curve or lap staring you in the face, hollering at you to run a little faster. That’s the beauty of workouts on the track, though: They help you increase your speed. “Track workouts are absolutely something runners should have in their repertoire of workouts,” says Alex Ostberg, a competitive middle-distance racer and running coach with RunnersConnect in Chapel Hill, North Carolina. “Whether you’re training to race a mile competitively or gearing up to run a marathon, there’s a time and a place for the track—and lots…

1.37 SECONDS The theoretical time penalty Kipchoge paid for running on the streets of Vienna for the 2019 INEOS 1:59 Challenge versus running a perfectly flat, straight marathon. 10 The number of pacers who ran with Kipchoge in a reverse-V formation, with seven runners in front of Kipchoge and three behind—35 pacers rotated every 5K. 5.88 THE NUMBER OF METERS KIPCHOGE COVERED EVERY SECOND FOR ALL 42,194.988 METERS OF THE RACE. 46.4 SECONDS The advantage the Vienna course had over the 2017 Monza Breaking2 course, due to its elevation and lack of turns. 2 CENTIMETERS The possible extra distance Kipchoge covered beyond 26.2 miles, thanks to the rigorous process course designers used. 480–500 GRAMS The total amount of carbohydrates Kipchoge is estimated to have burned at an intake rate of 20 to 30 grams…

Brooks’s High Point Trail Collection is built for experienced trail runners who need apparel that matches the requirements of their sport. It also caters to beginners who are new to navigating activewear that’s suitable for the rigors of running off-road. Whatever elements await you on the trail, you don’t want to be incorrectly dressed hours into a run. For trail athletes, especially ultrarunners, “short runs” can be two hours out in dense wilderness, said Julianne Ruckman. On a video call with Runner’s World, Ruckman described nonnegotiable product features her team applies to each piece before it’s trail-ready. PROTECTION → You shouldn’t be underprepared running in a rapidly changing climate in the middle of nowhere. Lightweight, packable layers, like the High Point Waterproof Jacket, provide breathability as well as coverage. The…

Whatever your training goal… there’s a track workout for that. Here are three, from run coach Alex Ostberg. THE WORKOUT / Mile repeats (about four laps of the track) TRY IT / If you’re training for a 5K HOW TO DO IT / Run a mile 10 to 15 seconds slower than your goal race pace. Walk for 3 minutes. Repeat for 3–4 total reps, aiming for your goal 5K pace for the last mile. THE WORKOUT / 400s (one lap of the track) TRY IT / If you’re training for a 10K HOW TO DO IT / Run 400 meters at your goal 10K pace, then jog slowly (or walk if you’re new to track workouts) for 100 meters. Repeat for 8 total reps, building up to 16 reps.…

Run Strong Programs This comprehensive downloadable guide, will help you kick age-related running pain to the curb and make running in your 40s (and 50s and 60s) feel amazing. Woman’s Guide to Strength Training Transform your workout — and your body with weights. Get step-by-step instructions with photos that illustrate every exercise. Runner’s World Training Plans Get expert training plans for any race and skill level! From 5 k’s to marathons.…

WHEN YOU ASK the greatest marathoner of all time what he’d be doing with his life if he’d never picked up running, you’re going to get a quizzical look. When I pose the question, Eliud Kipchoge’s brow furrows a bit and stays furrowed. Not angry, not annoyed, more like I’d just started speaking Esperanto. It’s the end of a Monday at his training camp in Kaptagat, Kenya, where he arrived this morning after spending most of the weekend with his wife, Grace Sugut, and their three children at home 20 miles away, and where he’ll stay until he goes back on Saturday, as he does each week. The work of Monday is done (a long-ish run in the morning and an easy hour in the afternoon), and dinner awaits. So…

THE MOST REMARKABLE aspect of the fastest marathoner in history is how unremarkable—and how accessible—his training is. Eliud Kipchoge has the best resources in the world at his disposal, but rather than relying on treadmills that cost more than a Lexus or recovery devices worthy of NASA missions, he follows simple training tenets that maximize how he recovers, what he eats, his mindset, and the conditioning he does after his runs. We talked to Kipchoge and the team at his Global Sports Communication training camp in Kaptagat, Kenya, as well as outside experts, to find out how anyone can apply his strategies. 1 SLEEP LIKE YOUR RUN DEPENDS ON IT ELIUD KIPCHOGE SLEEPS up to 9 hours at night, often also taking an hour-long midday nap. Most of us don’t have…

SOCKS Many trail runners will wear thicker socks on the trail than on the road. Protection is the name of the game, and some added padding inside the shoe can save your feet from rocks and trail debris that like to poke into your shoe. Drymax socks have a moisture-repelling interior and moisture-attracting outer layer. I like their Trail Run 1/4 Crew ($16) for being essentially two socks in one, which allows the two layers to rub against themselves, reducing friction directly against your feet. SHORTS I usually reach for longer-cut shorts than the ones I wear for the road. As summer goes on, the forest grows in and trails get narrower—that means you’re likely going to be brushing up against sticks, thorns, and leaves on singletrack. Shorts and tights…

RUNNER’S WORLD+ Not a member? Head to runnersworld.com/join. MUSIC FOR YOUR MILES As a RW+ member, you get access to curated playlists to get you pumped up (or relaxed) the next time you head out. Rock out with some nostalgic ’80s hits or find an audiobook that makes the minutes fly by. We’ve even got songs that are designed to match your running cadence. Fire up your headphones and browse our library at runnersworld.com/playlists. LOCKED AND LOADED Do you ever find your feet sliding around inside your shoes? Runner-in-Chief Jeff Dengate showed members in the weekly Sunday newsletter how to tie the perfect knot to lock their heels in place: 1 / Lace up your shoes the normal way, coming OUT the second-to-last eyelet with the free end of each…

TIPS FOR NAILING YOUR FIRST MARATHON Marathons take a lot of figuring out—from choosing the most comfortable clothing to making sure your shoes won’t turn your toenails black to arriving properly fueled. Truth be told, no matter how prepared you are, you’ll only recognize some errors in hindsight. But you can put your best foot forward (pun fully intended) by learning from other marathon finishers. The following tips that Runner’s World editors learned during their first marathons will give you more confidence and a relaxed mind going into your race. TAKE CARE DURING TAPER I wish I knew that you can get sick during the taper. I was enjoying the mandatory rest a week before my Chicago Marathon when I started to feel run down. I thought it was nerves,…

WHEN YOU FINISH a run, you might think that the important work is behind you. But your goal of becoming a stronger, faster runner has really just begun. “The concept I try to stress to athletes is that most of the benefits from a workout don’t occur until afterward, during the recovery process,” says board-certified sports dietitian and runner Lauren Antonucci, RDN, CSSD. “It’s here where we need to ask ourselves what our bodies need to repair and recover to better adapt to training and improve in a balanced and additive way.” Postrun nutrition plays an important role in replenishing energy stores, repairing damaged muscle tissue, and promoting quicker recovery. But many runners neglect their meals and snacks after a run. “It’s time that more people think of their postworkout…

BEFORE HE WON the Boston Marathon, before he won New York, and long before he built his mother a new home, Evans Chebet rented a small one-room house for $12 a month about 45 miles south of Kondabilet, the tiny mountain village in Kenya where he grew up. The home was sparsely furnished with a stool and an old table. Chebet cooked outdoors—usually sukuma wiki (similar to collard greens) and ugali, a traditional cornmeal porridge—and in the long hours between training sessions, he sat outside and stared at the red dirt and the evergreen forest of the Kenyan highlands, reflecting on his luck. It was 2007. Chebet was a 19-year-old aspiring distance runner, and he’d come to seek his fortune. He was living outside Kaptagat, a town of about 2,500…

AMANDA FURRER WITH PAT HEINE-HOLMBERG HOURS INTO A trail run, the temperature suddenly drops 10 degrees and the windchill makes it feel another 5 degrees colder. You have a jacket on, but its mesh panels let those gusts go right through you. Your stomach is growling but you ate your lone gel an hour ago (it was the only one you could store in that slit of a shorts pocket). To make matters worse, it’s beginning to rain. Did we mention that nothing you’re wearing is water-repellent? This nightmarish scenario emphasizes the need to wear clothing that’s specially made for trail running. Don’t worry—we’re at your rescue. We spoke with Brooks senior product line manager Julianne Ruckman, who told us all about the brand’s new High Point apparel collection and…