Indholdsfortegnelse for Issue 1 2022 i Runner's World

MARCI BRAITHWAITE No Perfect Weight, pg.34 My best run was a solo 18-miler that I ran during training for my marathon. I ran it without headphones and all alone—just me, the birds, and my feet on the trail. That run helped cement for me the idea that running is entirely personal. I don’t do this for anyone else, and I don’t need anyone but myself to keep me going. ALSO: Fueling for distance running is the exact opposite of dieting to lose weight. You can’t starve yourself into running performance. CHRIS DT GORDON RW+ Member, pg.30 One of my all-time favorite runs was when some friends and I were doing a brewery run in December. We helped push a guy’s car out of a snowbank—all while I was wearing a…

1/Healbe GoBe3 / $199 This smart band counts digested calories by tracking the movement of glucose and fluid through your body via a bioimpedance sensor. It also uses the sensor to learn your “normal” hydration and provide tips on when to sip. 2/Polar Vantage M2 / $300 Along with standard activity tracking, Polar’s FuelWise feature auto-calculates how many carbs you need for a workout and, based on your energy expenditure during a run, pushes automatic fueling and drink reminders 3/Supersapiens Energy Band, Version Zero / U.S. availability TBD Get glucose data in real time with this device that displays info collected from the same sensor Kipchoge wore. Midworkout, it sends notes to help you optimize fueling.…

ONE STEP AT a time…but make it explosive. That’s basically how you approach plyometric exercises that typically require zero equipment—and they may be just what your body needs for cross-training in the off-season. What are plyometric exercises, exactly? “Plyometric movements are fast, explosive bodyweight exercises,” says Meghan Kennihan, a NASM-certified personal trainer, USA Track & Field coach, and RRCA-certified distance coach in LaGrange, Illinois. Usually programmed into a high-intensity interval training (HIIT) workout, these moves emphasize jumping. And you’re probably already familiar with them (hello, squat jumps and burpees!), but it’s also possible you’re not executing them regularly or at all. Here’s why you want to add them to your next workout. How plyometric moves pay off on the run One of the biggest advantages of plyometrics for runners is…

FOR YEARS, I yo-yoed between 3:36 and 3:56 in the marathon but couldn’t seem to reach the next level. Now, with education, experience, and an understanding of how to improve my running, I know why I hit a personal plateau. Over time I’ve learned that the first step to becoming a better runner is to take a moment to identify what’s stopping the progress. Where does the bottleneck lie? After identifying it, set small, measurable goals to address that roadblock in performance and move around it. For me, I’ve found I need to improve mechanics, create better fueling strategies, and develop my mindset so that I fully believe in myself and my speed. The things holding you back might look slightly different, but I can tell you that the sooner…

DEJA YOUNG-CRADDOCK’S FIRST MEMORY REMAINS SHARP: She stands in front of a jury of strangers and unties the strap of her black-and-white sundress to reveal her right shoulder. She is 4 years old. Deja is there with her parents, Delora and Don, who have filed a lawsuit against the hospital where she was born. In the first year of Deja’s life, her parents had wondered why their new baby would wince at the slightest pressure on her shoulder, why her skin would become mottled with purples and blues all the way down to her forearm, why she couldn’t learn to crawl. Eventually doctors diagnosed Deja with an injury to her brachial plexus, a network of nerves that control movement and sensation in the shoulder, arm, and hand—the result of a…

Dumbbells, kettlebells, and resistance bands have been go-to gear for home gyms for good reason: You can find them relatively easily (quality is similar across many brands) and at a reasonable price (especially resistance bands). Plus, you have tons of options for how to use them to build strength and power for better running. But if you want to add new challenges to your at-home routine (think enhanced stability tests, more intense intervals, and next-level weight training), these three tools should have a place on your mat, stat. BEST FREE WEIGHTS FITFIGHTER STEELHOSE For a fun and functional way to strength train, look no further than these free weights made of real firehose and filled with little steel balls. Thanks to the design and weights ranging from 5 to 50…

HYPERICE HYPERVOLT 2 If you’ve already got the original Hypervolt at home, this newer model might not warrant splurging for an upgrade just yet. Still, this update brings subtle yet important tweaks. Hyperice reshaped the handle—it’s no longer cylindrical—and added a series of ridges along the neck. Combined with the lighter weight, we found that this makes for a more comfortable grip during extended sessions on tricky spots like your hamstrings. You’ll be able to squeeze about 60 more minutes of juice from the battery and also get a deeper massage from the longer stroke length. (The top speed now maxes out at a lower rpm, but the overall experience is “punchier,” since the head extends farther out from the device with each oscillation.) The very best parts of the…

Eventually you have to wash your clothes (especially the ones that aren’t anti-odor). Your best bet for the environment is to wash your clothing with cold water. As for detergent? Antimicrobial and antibacterial chemicals can be cause for health concern. For example, ammonium chloride can be found in both fabric protectors and some laundry detergents. The Environmental Working Group—a nonprofit that focuses on public education regarding toxins in cleaners, cosmetics, and other consumer products—is a helpful resource to evaluate your detergent’s ingredients and safety (ewg.org). 1 / WIN DETERGENT / $13 An OG in sportswear detergent, Win is certified as a “Safer Choice” by the Environmental Protection Agency, which means it uses better ingredients for health and the environment. 2 / HEX PERFORMANCE DEODORIZING SPRAY / $10 This brand has…

MALLORY CREVELING SENIOR HEALTH & FITNESS EDITOR I PROMISE SMILES WHEN YOU PASS ME PRODUCTS I’M USING RIGHT NOW 1/Beam Dream Power $95 for 30 servings Legit calm in a cup! It tastes delicious and helps me wind down when I’m feeling wired from the day. 2/Lululemon Down for It All Vest $148 Lightweight but still so warm, this is my go-to for those cold (but not frigid) days—and the many pockets come in handy! 3/New Balance Fresh Foam More Trail v1 $165 These shoes are water-resistant, have a grippy bottom that’s super cushion-y—and they look cool, too. BIGGEST CHALLENGE I’VE FACED Running my own race. It’s hard not to compare times on social media, but I’ve gotten better at homing in on what records I want to beat for…

DEAR RUNNER, THE sooner you realize that strength training and running go hand in hand, the quicker you’ll improve your performance. While many runners tend to avoid strength work, it’s so essential to your stride that many coaches don’t even think of it as cross-training. Instead, they view it as a necessary part of training that athletes need in order to reach their full potential. Science supports that, too. According to a review in the journal Sports Medicine, resistance training improves a trained runner’s economy, or the amount of energy a runner uses, by up to 8 percent. And that’s just one of the many positive outcomes. Here’s why you need to hit the weight room, and what to do when you get there. The science of strength training When…

You can shift your mindset before or during a long, hard workout or race with a mantra or fun mental distraction. Here, some top runners reveal their favorite fixes. Dakotah Lindwurm writes “strong, fast, and last” on her hand before a marathon to remind her of her motto: “I am strong, I am fast, my speed will last.” CJ Albertson tells himself to run as if he’s looking good, even if it’s not true. He says this helped him after the pack caught up to him at the 2021 Boston Marathon, where he led through 20 miles. Before those challenging long runs, Erika Kemp reminds herself that training is hard, but racing is the reward, and sports are supposed to be fun. Lennie Waite encourages runners to do a quick…

Hack your diet to perform better in your next race by following these steps, which will get you started: 1 DETERMINE IF NUTRITION IS HOLDING YOU BACK FROM A PR Do easy workouts feel hard? Is your heart rate higher during training, or lower when you’re resting, than normal? Are you tired even when you’re not running? These are all signs of nutrient deficiencies affecting your running. So if you answered yes, move to Steps 2 and 3. 2 GET A BLOOD TEST Your primary care doctor can order a nutrition panel to check for deficiencies in key areas. Or, if you opt for a service like InsideTracker, you can then share the results with your doctor for more insight into any problem areas. 3 TALK TO A DIETITIAN Connecting…

Aim for two strength workouts per week, at least one including plyometrics, Thomas suggests. If you’re training for a race, you may drop down to one day a week or remove it entirely from your routine as race day nears. Also, make sure to leave two days of recovery between plyometric workouts. Begin with a warmup, like a 5- to 10-minute walk, foam-rolling, and/or dynamic stretches. Then follow the exercises like a circuit, going in order from one to the next. Perform 4 sets of 8 to 10 reps. For single-sided moves, do 6 to 8 reps per side. Take a break as needed between moves, and rest 2 to 3 minutes between sets. At the end, take 5 to 10 minutes to cool down with walking or foam-rolling. JUMP…

Paige Roberts knows exactly where her toxic relationship with weight began. As a high school sophomore, she qualified for the one- and two-mile races at the Colorado state track championships. Based on her performance, her coach, a math teacher with no formal training in exercise physiology or sports nutrition, decided that she was at her “optimal running weight” and cautioned her against getting heavier. He even discouraged her and other teammates from joining the swim team in the off-season, she recalls, telling them that it would make their thighs too big. Although weight gain is typically part of healthy physical development at that age, her coach’s words left her terrified of it. Over the next months, Roberts drastically restricted her food intake and was ultimately diagnosed with an eating disorder.…

ONE LESSON WE’VE LEARNED OVER THE PAST YEAR: YOU CAN GET A SOLID WORKOUT DONE WITHOUT LEAVING HOME. AND THERE’S PLENTY OF GEAR OUT THERE TO ADD SOME SPICE TO YOUR SWEAT AND TAKE YOUR FITNESS TO NEW LEVELS—PLUS LOTS OF FOOD OPTIONS TO FUEL YOUR EVERY MILE. SO WE TESTED THE PRODUCTS DESIGNED TO GIVE YOU AN EDGE IN YOUR FITNESS, HELPING YOU GET STRONGER, MORE POWERFUL, AND FASTER ON YOUR FEET. HERE, THE BEST TOOLS TO SUPPORT YOU THROUGH THE TRAINING AND ACROSS THE FINISH LINE WITH A SHINY NEW PERSONAL RECORD.…

BEST FOR RUN WORKOUTS NIKE RUN CLUB Let coaches and athletes lead you through intervals and tempo runs, and motivate you to work. (Free, iOS and Google Play) BEST FOR STRENGTH TRAINING PELOTON Challenging moves, inspiring trainers, tons of variety—you get it all. ($13/month, iOS and Google Play) BEST FOR PERSONAL TRAINING FLEXIT Virtual personal training, right at your fingertips. ($40/30-minute session, iOS and Google Play) BEST FOR HIIT WOD GENERATOR Endless options for bodyweight HIIT workouts, like AMRAPs and Tabatas. (Free, iOS and Google Play) BEST FOR PILATES & YOGA ALO MOVES A mix of lowimpact workouts in pretty settings with well-known instructors. ($20/month, iOS and Google Play) BEST FOR MEDITATION CALM Choose sleep stories, soundscapes, full programs, and more to relieve stress and rest right. ($70/year; iOS and…

BEST FITNES STRACKER 1 / FITBIT CHARGE 5 The Charge blurs the line between running watch and fitness tracker—and that’s a good thing for those of us who are just as interested in our weekly running mileage as our daily step count. Our favorite features in the fifth version include the built-in GPS (a must-have for most runners), a VO2 max estimator (though Fitbit calls it your “Cardio Fitness Level”), and an all-new “Readiness Score” to assess workout recovery. Plus, it’s still jampacked with the goodies you’ve come to expect from Fitbit, like in-depth sleep tracking and contactless pay, plus a few extras usually reserved for higherend smartwatches, like an ECG scanner. The battery life won’t compete with the Garmins and Suuntos of the world, but the Charge delivers a…

Run Strong Programs Whether you’re a beginner or a lifelong runner, take your training to the next level with our comprehensive age-based guides tailored to help you prevent injuries and make the most out of every run. Run Faster DVD Unlock the power to run harder and faster with a best-in-class cross-training program from Chris Lee, head strength trainer for pro-running team Tinman Elite. Runner’s High T-Shirt Wear your passion for running with pride in a classic tee inspired by a vintage Runner’s World design straight out of the ‘70s.…

PRICE: $160 | TYPE: Trail | DROP: 8 mm WEIGHT: 11.6 oz (M), 9.5 oz (W) MOUNTAIN RUNNERS IDOLIZE the grip and agility of mountain goats as they bound up and down steep and rocky terrain with ease. La Sportiva’s shoes have earned a similar cultlike reputation, thanks to their ability to tackle the roughest, steepest terrain with precision. Fans of the long-lasting Mutant will find their favorite shoe taking a new life in the Cyklon, which might just be the closest you can get to goatlike performance on your own feet. While it’s mostly designed for short to mid-distance technical races like a Vertical K or sky race, the Cyklon also offers a snappy and sticky trainer for any day you might find yourself scrambling across scree and boulders.…

IT’S A COMMON occurrence to see me running with a GPS watch on each wrist, doing comparison tests between different brands or updates to the same range—like the Garmin Forerunner 945 vs. the 935. In recent years, the differences have become extremely hard to discern. That’s because the accuracy of GPS tracking has become almost universally good enough, and watchmakers have basically run out of features to pack into the devices. Still, that’s not stopping the major players from trying to make them even slightly better and more accurate with each new release. When I lived in Jersey City, New Jersey, my usual route along the Hudson River waterfront was a perfect proving ground for GPS watches. Much of the route had good visibility to the satellites that orbit thousands…

Kristy Reeves, 44, of Bluffton, SC, says her favorite recent run was a 13.1-mile training session for the virtual 2021 Boston Marathon. “I hadn’t run that far since the pandemic started, and I wasn’t entirely sure I’d be able to do it,” she says. “But I did it, and I felt great!” Here’s how Marc Jacksina, 51, of Charlotte, NC, describes his running style: “Have you ever seen a dented metal trash can being blown down the street in a storm? That’s me.” (For the record, it works: He placed second overall in his first ultra, the Run Hard 8-Hour Ultra.) As a special education teacher, Michelle MacLellan, 40, of Farmingville, NY, brings running into her classroom. “My students often struggle with self-esteem and feeling like academics take them longer…

RUNNE R’S WORLD+ MEMBER SARAH GREAVES-GABBADON, 55 MIAMI I’M A ROCK STAR; I WILL ROCK THIS BIGGEST CHALLENGES I’VE FACED When I was 70 pounds heavier, it was much harder to run. Then once I started, it took a while before I felt like a real runner. The solutions have been weight-loss surgery, acknowledging that I’m an athlete regardless of my size, and laying out cute running outfits! Oh, and having a group of run-or-die buddies to hold me accountable for showing up at predawn meet-ups. EVERY RUN IS A DANCE PARTY I can’t run a single step without my music! “Ride It” by Regard, “Gust of Wind” by Pharrell Williams, and “Rumors” by Lizzo and Cardi B are currently in heavy rotation. My 2022 Goals It’d be great to…

Strength training does break down muscle fibers, so it’s expected that runners will feel sore after lifting. Don’t let soreness stop you from continuing with a strength program, though, unless it’s affecting your form. “We don’t want any runner lifting with improper form, which happens when we’re super tired,” Fitzgerald says. “If an athlete doesn’t need to adjust their form to compensate for soreness, if any soreness dissipates or starts to feel better during the workout, or if the soreness is just mild or a dull, achy feeling, then it’s probably okay to lift.” Ultimately, the movement itself is far more important than the weight that you lift. So if you’re feeling sore but still want to get in some strength work, simply reduce the weight or do fewer reps…

I KNEW THE 2020 L.A. Marathon wasn’t going to go well for me after the first 5K. I was battling an upper respiratory infection that showed up the week of the race, and on top of that, I was experiencing the kind of fatigue and pessimism most runners associate with miles 20-plus. Unfortunately, this wasn’t an unfamiliar feeling—I had bonked most of my training runs leading up to race day. In hindsight, I realize it wasn’t about my physical training. As obsessed as I was with tracking run metrics like heart rate and VO2 max, there was one number I’d basically ignored: calories. To maintain weight, active women ages 19 to 30 should have up to 2,400 calories a day, while active men ages 19 to 35 should consume up…

TRAINING FOR A marathon is, well, a marathon—not a sprint. That means plenty of your runs in the coming months might feel like a grind. Think long, monotonous stretches of road, day after day, weekend after weekend, with your big goal still seemingly far off in the distance. So how do you avoid plateauing and becoming bored throughout your training? Here are some tips to help ensure that doesn’t happen. Stay in today’s run Whether your training plan lasts eight, 12, 16, or 20 weeks, that plan will likely break up the work into four-week blocks that build in difficulty. You might be tempted to look ahead and worry about the mileage in future training blocks, but try to avoid that—you’ll just overwhelm yourself. Instead, focus only on today’s miles…

PRIOR TO MARCH 18, 2015, my life revolved around some basic things: my three children, my job as a special education teacher, and my love of pop culture. Running was also a big part of my life. Then came the accident. I scratched the back of my right hand on a garage wall while loading my younger son into our van. I wasn’t bleeding, so I washed it off and bandaged it up. Three days later, however, I woke up with a big bump on my right elbow. Within 10 hours, that bump tripled in size. Before I knew it, ER doctors put me on a plane to Mayo Clinic Hospital, Saint Marys Campus. When I arrived, doctors diagnosed me with necrotizing fasciitis (NF, or flesh-eating bacterial infection), and placed…

Runners, like everyone else, should aim to get a mix of protein, carbohydrates, and fat from mostly whole, unprocessed foods. A good rule of thumb is to fill a third of your plate with a starchy carb, a third with veggies or fruit, and a third with protein, plus some fat from nuts, cheese, avocado, or oil, says Roxana Ehsani, a sports dietitian and spokesperson for the Academy of Nutrition and Dietetics. For dinner, that might look like a big scoop of rice with a stir-fry of vegetables and chicken cooked in oil and topped with crushed peanuts. To make sure you’re eating enough overall, estimate your energy needs by adding your basal metabolic rate (BMR) and total energy expenditure (TEE) using an online calculator. To fuel for performance, Ehsani…

Getting a cardio workout indoors has its perks. Of course it protects you from the elements, but it can also offer a safer way to exercise when winter hits and the streets get slick. Many machines also provide pre-programmed workouts and enthusiastic instructors to keep motivation high, and by mixing up your cardio method with equipment beyond the treadmill, you also reduce your risk of injury—the beauty of cross-training. “[Cross-training] is good for working the same large muscle groups you use when running, but in different ways, to create variety and better balance and to change the repetitive stress of running,” says Brooke Carmen, DPT, CSCS, a physical therapist at Whole Body Health Physical Therapy in Portland, Oregon. Many runners get injured from imbalances or overuse, and cross-training can help…

Turn your home gym into a full-blown studio with equipment meant to provide the gear and the instructor-led workout. These machines not only help you build strength and endurance through weight training and HIIT, but also offer up plenty of cross-training options, from yoga to Pilates. Find the one that fits your fitness level, your favorite workout style, and your budget. BEST FOR STRENGTH TRAINING TONAL When you’re first starting out with weight training or looking to hit some PRs, it’s tough to know what weights to use. But Tonal makes it easy—and more fun. Once you get the machine installed at home, you’ll go through a weight test that includes four exercises: seated lat pulldown, seated overhead press, bench press, and neutral grip deadlift. This scores your upper-body strength,…

SIX YEARS AGO I WAS A RUNNER WHO COULDN’T RUN ANYMORE. This happened overnight. One day I ran, the next day I could not. Each time I tried, cramps fierce enough to tear muscle bloomed in my calves after only a few blocks. Even when my legs were at rest, cramps knotted toes, locked up arches. This was baffling. Specialists poked and prodded me. A sports medicine doctor ordered blood drawn and spun. A podiatrist fashioned new orthotics. Each of them shrugged. No one had any idea what was wrong. One guy told me to sleep with a bar of soap beneath my feet, invoking an old wives’ tale. A physical therapist said what I really needed was a sports psychologist to deal with my frustration. I nearly punched him.…

PRICE: $130 TYPE: Trail DROP: 9.5 mm WEIGHT: 10.9 oz (M), 9.3 oz (W) DON’T BE MISLED by the “3” designation: The Peg has come in off-road versions throughout the shoe’s long history. Nike released an ACG version as far back as 1988. The Peg Trail 3 is a “hybrid” that fits and rides similarly, but not identically, to the Pegasus 38. It’s a slam dunk for Peg fans seeking more miles on the dirt. Both shoes share React midsoles and widened toeboxes. But the Trail 3 omits the Zoom Air unit in the forefoot. Testers noticed less cushioning on pavement from their homes to the trailhead, but found they didn’t need it once they reached softer ground. More responsive than Cushlon but not quite as energetic as ZoomX, Nike’s…

“DOES A RUNNER stink after a workout?” is akin to the old question, “Does a bear sh*t in the woods?” Of course runners stink! Apparel has come a long way since the running days of yore, when runners wore cotton that soaked up sweat, caused chafing, and was hardly breathable. But with the development of technical fabrics, like polyester, came the stench from a 20-miler. “It’s not actually the sweat that smells,” says Matt Taylor, CEO and founder of running apparel company Tracksmith. “Synthetic fabrics like polyester are the perfect breeding ground for odor-causing bacteria.” In an effort to combat runner stink, companies turn to two methods: developing gear that uses naturally odor-resistant materials like merino wool, or enlisting antimicrobial additives made from a variety of chemicals and compounds. Activewear…