Indholdsfortegnelse for Issue 2 2020 i Runner's World

Robby Andrews Worst Nightmare p.60 I wish I’d known how much running was going to change my life, and I absolutely would’ve started sooner. I was small for my age and introverted as a teenager; running gave me an outlet and a community to open up to. ALSO: My go-to workout is 10 16x200m (or 30-second) hill sprints with walk/jog down rest. It’s rumored I once covered a 30-second hill in 29 seconds. Hill repeats! Long hills, short hills, fast hills, not-so-fast hills, steep hills, gentle hills, dirt hills, grass hills, road hills—hills are the best bang for your buck, especially if you have some friends to do them with.…

ASSISTANT SPECIAL PROJECTS EDITOR CURATING A SEASONAL ROTATION OF CANDLES TO MAXIMIZE EPSOM-SALT BATHS PRODUCTS I’M USING RIGHT NOW LISTEN UP CURRENTLY TRAINING FOR Haddonfield Adrenaline 5K and Philadelphia’s Love Run Half We need less postrun selfies and more postrace parties! ON BREAKING A SWEAT Mile threshold repeats—easy to calculate for the mathematically challenged, and extra spicy. BEST RUN OF MY LIFE (SO FAR) Easter morning last year. My running partner, Lindsay Jones, and I were dreading our long run tempo on the Schuylkill River Trail. We played a pump-up song—“Saw Lightning” by Beck—and went nuts. That run turned out to be my best workout ever. ON THE BUCKET LIST Beach to Beacon 10K in Cape Elizabeth, Maine. I spectated last year and had a blast. I plan on crossing…

FROM BETHLEHEM, PENNSYLVANIA CREDENTIALS ASSOCIATE HEALTH AND FITNESS EDITOR HARDEST RUN EVER THE 2017 UGLY MUDDER BEST RUN EVER KAYENTA, ARIZONA GO-TO SHOES ADIDAS ULTRA-BOOST FAVORITE PIECE OF GEAR LULULEMON FAST AND FREE CROP PANTS SOUL ROUTE ANYWHERE I CAN SEE THE OCEAN RUNNING PHILOSOPHY ADAPTABILITY IS KEY. DON’T BE AFRAID TO SWAP THINGS AROUND IN YOUR TRAINING PL AN IF YOU NEED TO. By now, we know that vitamin D is essential for building the strong, healthy bones we need in order to run our best. And because running is a weight-bearing exercise that puts stress on our bones, getting enough can help prevent injury as well. According to Barbara Lewin, R.D.N., a sports nutritionist who works with Olympians and endurance athletes, vitamin D, along with other nutrients, can…

FROM CENTRAL MASSACHUSETTS CREDENTIALS FIVE MARATHONS, INCLUDING TWO BOSTONS HARDEST RUN EVER NEW YORK MINI 10K (WHILE PREGNANT) 2006 BEST RUN EVER BOSTON MARATHON 2002 GO-TO SHOES BROOKS GHOST 11 FAVORITE PIECE OF GEAR TIMEX IRONMAN WATCH SOUL ROUTE PRE’S TRAIL RUNNING PHILOSOPHY RUNNING IS BETTER THAN WALKING, AND WALKING IS BETTER THAN NOTHING Over the past two years, Jeannie Rice and Gene Dykes, who were born within a few days of each other in April 1948, have attacked the running record books in their age group. Rice kicked off the record spree in October 2018 at the Chicago Marathon, where she ran 3:27:50 and shattered the existing 70-plus world record by more than 7 minutes. A few weeks later, Dykes went to the Toronto Waterfront Marathon and finished in…

FROM NEW YORK CITY CREDENTIALS NASM-CPT HARDEST RUN EVER LAKE TAHOE SPARTAN BEAST WORLD CHAMPIONSHIP BEST RUN EVER BROOKLYN MOTHER’S DAY HALF MARATHON GO-TO SHOES NIKE REACT INFINITY RUN FLYKNIT FAVORITE PIECE OF GEAR APPLE WATCH SERIES 5 SOUL ROUTE 92 LAPS AROUND THE LIVING ROOM FOR ONE MILE, BECAUSE #RWRUNSTREAK AND COMMIT MENT IS COMMITMENT. RUNNING PHILOSOPHY SLOW AND STEADY FINISHES THE RACE. Weight training can seem counterintuitive to runners: The more muscle you have, the heavier you are, and thus the more weight you have to carry around when running. While that’s technically true, it doesn’t mean you should swear off the weight room altogether. In fact, adding weight training to your routine, even just one or two times per week, is essential to efficient running. “Strength work…

I started running as a way to get in better shape for rock climbing, but a climbing buddy convinced me to train for my first marathon. As I pushed myself to the finish of that race, my long-term boyfriend at the time—who I also met through rock climbing—cheered me on. I was hooked. A few weeks later, I signed up for the Shipyard Maine Coast 39.3 Challenge—a half marathon and marathon over two consecutive days. Training for that race was difficult. This was only my second marathon, and to race twice in a row seemed impossible. But the experience was also life-altering. My passion for running slowly overtook my passion for climbing. Crossing the finish lines sealed it. I was a runner. While I was training hard and getting stronger,…

Sub-30 Club: Founded because of a Runner’s World article about breaking 30 minutes in the 5K, this Facebook crew offers advice and encouragement no matter your pace. SEARCH “SUB-30 CLUB” ON FACEBOOK #WeRunSocial: Their motto? “Running all the miles and winning life on the interwebs.” The group hosts meetups at races around the country. FOLLOW @WERUNSOCIAL ON INSTAGRAM r/running: With over 802,000 members, this community won’t just answer any of your questions, they’ll celebrate your race victories, and recommend cool runs around the world. FOLLOW THE R/RUNNING SUBREDDIT AT REDDIT.COM Runner’s World+: Members ask me questions every week, and we regularly feature their triumphs and challenges here. JOINNOW.RUNNERSWORLD.COM…

Gene Dykes You’re Never Too Old p.24 In the Cross Country Club Nationals at Lehigh University, I’d run a reasonably strong race and was beginning to listen to demons whispering in my ear that it would be okay to coast. Then an age grouper passed me. I had to fulfill that runner daydream of going head-to-head with an opponent and nipping him at the wire. I picked up the pace, though I was already struggling. Then I picked it up again—and again. I graduated to levels of pain I never knew existed—and I won out. I learned that I could trust myself to finish as strong as necessary. ALSO: For marathon hydration, I’m a fan of single-bottle hip belts. It means carrying a little extra weight, but it’s better to…

SENIOR FEATURES EDITOR YOU DON’T HAVE TO GO FAR OR FAST. JUST GO PRODUCTS I’M USING RIGHT NOW STRETCH IT OUT I’m an avid yogi, and lizard pose loosens my tight hamstrings and creaky hips every time. One Runner Who Inspires Me 86-year-old marat honer Ginette Bedard. Age ain’t nothin’ but a number. BUCKET LIST RUN Marathon du Médoc. Two of my favorite things—running and wine—in the French countryside? Mais oui. THE GREATEST RUN OF MY LIFE… The first run after my back surgery. It was just a loop around the local park, but I was so grateful to be running without pain again. …THE HARDEST RUN OF MY LIFE I made a classic error at the 2016 Run10Feed10 in NYC: I went out way too fast and spent the…

Vitamin D is important for your health, but there may be another reason to make sure your levels are optimal: Researchers from Virginia Commonwealth University have found a link between vitamin D and cardiorespiratory fitness (CRF). In a 2018 study published in the European Journal of Preventive Cardiology, researchers tested the blood of nearly 2,000 participants to determine their vitamin D levels, and compared those to their VO2 max—a marker of cardiorespiratory fitness that shows how efficiently your body uses oxygen. The researchers discovered that participants with the highest vitamin D levels had significantly higher VO2 max measurements than those with the lowest D levels, suggesting that their cardiorespiratory fitness was higher, too. Previous research suggests that vitamin D may increase one type of fast-twitch muscle fiber and decrease another,…

JEANNIE RICE: After moving to the U.S. from Korea in 1968, she took a trip back home in 1983 and gained seven pounds—all the relatives were feeding her a feast at every gathering. “We had to eat to be polite,” Rice says. “I came home, I’m 5-foot-2, and I’m a little chubby. I wanted to lose those few pounds.” So she started walking and jogging around her block. That summer, her two sons were on a local swim team in Mentor, Ohio. Another mom invited Rice to run with her while the kids were at their daily practice. Her first race, a 5-miler, soon followed. “I found out I can run,” Rice says. GENE DYKES: He was a successful high school track athlete in Canton, Ohio, running 10:17 for the…

Before you add any resistance to an exercise, make sure you master perfect form with your own body weight. If you’re just starting out in the weight room, focus on these four things to help you choose how much weight to add: • Begin with a weight you know will be too easy. • Perform 3 sets of 10 reps. • See how you feel, and slowly add more weight from there. • When the last few reps of the third set are really tough, start with that weight. You can increase the weight every two weeks, similar to the way you increase your running mileage in a training plan. By month two or three, you should be performing fewer reps and more sets, 4 sets of 3 reps, for…

ON A STRETCH OF ROAD ALONG THE PACIFIC COAST between San Diego and Laguna Beach, California, I sat in a short-sleeve shirt and shorts, with the moonroof open and Beach Boys Radio blaring from the speakers. It was a Tuesday morning, more than 2,500 miles from my cubicle, and all I could think was, “Yes, this job does have some perks.” This perk came courtesy of my boss, Runner’s World Runner-in-Chief Jeff Dengate. He’d scored the keys to a sparkling 2020 Subaru Outback and asked me and Special Projects Editor Kit Fox what we should do with it. We told him we wanted to play hooky, drive a couple hundred miles, run a few more, and let our readers decide where we should go. Which is how I found myself…

I STARTED RUNNING BECAUSE I WAS LONELY. After college, I’d moved to Boston, ostensibly for a job but really for my boyfriend, who loved me but also worked 80-hour weeks. I spent the summer finding an apartment and working at a publishing company. It was a true nine-to-five that left my evenings inauspiciously open. I imagined that this would be the place I made something of myself. I envisioned feverish writing broken up by happy hours in candlelit bars. I’d be socially and creatively fulfilled. In demand. On Saturdays I’d have to stay in and write. “Sorry, I have a deadline,” I’d tell the friends I hadn’t made yet. The days shortened as idyllic New England fall faded into winter, and I was forced to confront an unfortunate fact: I…

 WHEN’S THE LAST TIME YOU an entire track team, yet have really dug through that overflowing drawer of free 5K race tees? If you’re like most runners, you’ve probably accumulated enough shirts to outfit only a few favorites that you actually enjoy running in. But having the right shirt for your workouts is important. After all, it’s hard to love your run if your tee is heavy from the rain, soaked from sweat, riding up, or chafing. So keep your lucky race-day singlet and your nostalgic high school gym top—but if you’re ready to replace a few of those bottom-drawer duds, we’ve literally got you covered. Most running tees have an athletic cut that fits closer than your average shirt. So if you’re between sizes, or just like a little…

Elissa Quinn RW+ Member p.36 The best fuel before, during, or after a run are bananas, dates, and a cup of hot coffee. One piece of wisdom that would’ve been helpful to know ahead of time: Don’t eat for a marathon and then decide to run the half. ALSO: My 45-mile ultra was my best run because I didn’t think I could do it. But I did. I PR’ed multiple races during my ultra training. More is better!…

Most runners gauge their workout intensity by pace: The faster you run, the harder the workout. Seldom do you hear someone ask what heart rate zone you’re in, even if you’re clearly wearing the latest heart monitor or activity-tracking tech. But with heart-rate data more accessible than ever (think: OrangeTheory classes, wrist-based devices, and treadmill training software), more runners are tuning into those numbers and wondering how they can enhance their performance. That data can be a smart technique to guide your intensity during training and work your various energy systems depending on your goal, says Heather Milton, C.S.C.S., an exercise physiologist and clinical specialist at the NYU Langone Health Sports Performance Center. “Heart-rate training really helps make your easy workouts easier, your hard workouts harder, and ensures that you’re…

USATF MASTERS INDOOR CHAMPIONSHIPS Louisiana State University, Baton Rouge, Louisiana | March 13–15 In 2019, 23 age-group world records got smashed in various events from sprints to the high jump. PENN RELAYS University of Pennsylvania, Philadelphia | April 23–25 The oldest track and field meet in the country showcases some of the top pros in the world along with masters runners vying for the podium in numerous distances. 5TH AVENUE MILE New York City | September 13 This annual 1-mile race in Manhattan draws thousands of fast runners, and more than 100 participants were 70 or older in 2019.…

Remember, you’re a runner using weight training to improve your running, not a weightlifter who also runs. Here, Fitzgerald shares some common weight-lifting mistakes to avoid: 1 GOING TOO HEAVY The weight room is no place for ego, so check it at the door. “Not every lift has to be superheavy and superhard. Don’t risk injury trying to be a hero in the weight room.” 2 LIFTING TOO LIGHT If you’re always lifting low weight for high reps, you’re building endurance in the weight room, but you shouldn’t be. “Runners work on endurance all the time with every run. The goal with weight training needs to be strength and power.” 3 FOCUSING ON SPECIFIC BODY PARTS “Runners don’t need to lift that often, for as long, nor isolate individual muscles.…

The time is 2 a.m, and I’m running alone on a closed-down service road. The night is cool, but I still feel the Nevada desert heat radiating off the pavement. The only signs of life are the faint yellow and red blurs of infrequent traffic humming along I-15 far in the distance. I am hyperaware of every sound, every footstep, and every breath. Part of me feels completely terrified as my mind races through uncertainties and what-ifs. I keep asking myself questions. Why am I out here? Can I finish? But another part of me—a bigger part—feels confident. Strong. That’s because of the five women waiting in an RV just a few miles ahead. I may be loping by myself in the middle of the desert, but I’m not truly…

SIMULATING AN APRIL SHOWER MID-JANUARY We can’t control the weather, but luckily we can simulate rain. To test out waterproof jackets, I—the willing guinea pig—donned each one and slowly twirled around in our office shower to see if they lived up to their manufacturers’ claims. Photo Editor Kristen Parker was tasked with holding the showerhead and zealously hosing me down until my running shorts were saturated. However, with the exception of a few wet patches on the forearms of the long-sleeve I had on underneath, all four hooded jackets kept me dry from head to hips. To measure water retention, I weighed each jacket pre- and post-shower and put them on the scale again after hanging them to dry for 40 minutes. The Boom Boom Athletica Reflective Running Jacket ($325)…

→ BROOKS DARE CROSSBACK BRA /$60 Brooks did its research on runners’ needs to design its new collection of “run bras”—don’t call them sports bras, as they’re specifically suited for running. Unlike other bras, the Dare expands with your rib cage when you’re gasping for air on intervals, but it’s still supportive enough for comfort on long runs. That’s due to the stretchy fabric and encapsulating memory-foam cups. We found it fits snugly in all the right places, wicks sweat on even the hottest treadmill runs, and has a cute crossback design with stay-put straps. It’s easy to pull on (there are no clasps) but takes a little extra wiggling to pull off—especially when you’re sweaty. ← XOSKIN 4.0 MEN’S MID COMPRESSION SHORTS ¾ (MID-RISE WAIST) /$77 Slip into typical…