Indholdsfortegnelse for Issue 3 2022 i Runner's World

COLETTE BERRY RW+ Member, P.20 About six weeks after giving birth to my daughter, I went for a run. At the time, I didn’t know how important postpartum core reconditioning was. About a mile in, I peed myself. I struggled with symptoms of pelvic dysfunction for a long time after this. I eventually overcame it with pelvic-floor physical therapy and progressive strength training. ALSO: Quality over quantity: Three intentional workouts a week are more productive than five unintentional workouts. NICOLAS MONTAÑEZ Running Myths, P.40 My sunglasses are my favorite piece of gear. I have different lenses depending on the forecast, and truthfully, depending on which lenses I use, I literally and figuratively see a new perspective. It’s a big motivator! And I feel rejuvenated despite heavy-mileage weeks. ALSO: Running is…

HOW TO WASH YOUR WORKOUT CLOTHES The least fun thing to think about right after a run is how to handle the clothes that you just drenched with sweat. The easiest option is to toss your gross gear in the hamper and forget about it for a few days—but that’s also the worst move, as bacteria love to linger in damp, dark environments like laundry baskets. How can you take better care of your clothes so you can enjoy their performanceboosting benefits for longer? It begins with the basics, like making sure to wash your gear in cold water and on a delicate cycle, and letting wet athletic wear dry before you throw it in the dirty pile. But there are plenty of finer points to the clothes-washing process, and…

COLETTE BERRY CALLS her first postpregnancy run a disaster. Just six weeks after giving birth to her daughter, Delphine, Berry set out on a three-mile run. But her core wasn’t strong enough to control her bladder, and her pelvic floor was unprepared for the impact. Nevertheless, she followed the vague advice of her OB-GYN and continued to moderately jog after those fateful first miles. “I made a bad situation worse,” she says. It was the lowest point in a life full of running highs. Since 2004, Berry has run multiple marathons and triathlons, even completing an Ironman one month before becoming pregnant in 2015. While Berry took some time off after giving birth, she felt like her doctors didn’t give her clear instructions for returning to running. “I’m pretty intense…

JUST LIKE WIDE-LEG jeans and crop tops, certain foods have their moment in the spotlight. Sometimes these items offer health gains. Other times they just don’t live up to the hype. Here, a few of the latest and whether you should make a purchase or take a pass. THE TRENDY HEALTH HERO: MICROGREENS Microgreens hold the middle ground between sprouts and baby greens. They come from the germination state of produce like radishes or kale. THE PROS // These tiny plants deliver intense flavors, vibrant colors, and new textures. Radish and mustard microgreens add a fiery punch; arugula packs a peppery kick; and pea shoots taste like the freshest sun-kissed peas. Research suggests that younger plants can have higher levels of certain vitamins and antioxidants than more mature plants, says…

Fact: The hormone changes can be an advantage. • There’s no bad day during your monthly cycle for racing, says Stacy Sims, PhD, a physiologist whose research focuses on female athlete performance. In fact, research shows that menstruation can offer unique physiological advantages. The days right before your bleeding begins can be some of the very best from a performance standpoint, says Sims. During this phase, estrogen and progesterone levels dip, lowering your core body temperature and resting heart rate. Heart-rate variability—which is the amount of fluctuation between your heart beats—improves, which means you are more resilient to stress, says Sims. Having lower estrogen and progesterone also improves the body’s ability to utilize carbohydrates stored in the muscle and liver, says Sims. However, if you suffer from heavy menstrual bleeding,…

Fact: There’s no universal rule, but 10 percent is low. • This myth is too simple to be accurate. “Running surfaces, running volume, terrain, speed, and one’s physiology all factor into training loads,” says Willy. Instead, increase your mileage based on your experience level, injury history, and overall well-being. If you’re new to running, add up to 20 percent to your weekly total. A 2007 study in the American Journal of Sports Medicine looked at two groups of novice runners training for a four-mile race either following the 10 percent rule or increasing their mileage by 24 percent each week. The injury rates were practically identical—though a 2014 study in the Journal of Orthopaedic & Sports Physical Therapy found an increased rate of injuries in new runners adding more than…

Fact: We’re complicated. Listen to your body before your watch. • Six months ago, Sasha Gollish, PhD, an elite runner and coach, put herself in a data tracking timeout. “My relationship with the data was toxic,” she says. Tracking everything—sleep, heart-rate variability, weekly miles—made her question whether she really felt bad on a run, or whether her watch had told her to expect a slog and she complied. Your watch may also not be getting the most accurate data, especially if it doesn’t use a chest strap for collecting heart-rate data (research shows they’re significantly more accurate than optical, wrist-based monitors). And your watch can’t access the untracked factors with big impacts to make informed choices, says James Heathers, PhD, the chief science officer for CipherSkin, a medical wearable device…

3 NEXT-LEVEL CORE EXERCISES TO MASTER Never feel that you need to jump into the advanced move before you’ve mastered the basics. If you aren’t engaging the right muscles, then the movement is losing its value, thus wasting your time. Alternating Arm and Leg Plank A standard plank engages your core, but if you have that down, you will benefit more from finding stability while moving. Instead, look to dynamic plank movements that engage more muscles and benefit you on the run. MUSCLES TARGETED / Transverse abdominis, obliques, glutes, lower back, quads, and shoulders HOW / Place both hands on the ground in line with shoulders, extend legs back, and place feet shoulder-width apart. Focus on engaging your entire trunk from abs to glutes. Raise your right arm and left…

PRICE: $135 | TYPE: Road | DROP: 4 mm WEIGHT: 7.2 oz (M), 5.7 oz (W) WE’VE SEEN THE Razor in an assortment of exciting flavors since its 2018 debut. Last fall’s TRL model was a big twist that added a new lugged outsole for zipping from roads to trails. But some varieties are mainly upper swaps to the original Razor’s non-stretch monomesh, like the wild zebra-clad Cloak or the stretchier, graphic-free Plus. The latter actually launched as a training companion to the Razor Elite, a carbon fiber–plated shoe built for racing and not much else. Though it might sound like a synonym for that Plus model, the Excess is much different. Three more millimeters of bouncy Hyperburst foam makes this the most cushioned Razor yet—with 30mm and 26mm stacks.…

HALFWAY THROUGH HER first pregnancy, Runner’s World contributing editor Bette Canter no longer fit into her regular sports bras. Even with bra clip extenders, the band squeezed uncomfortably on her rib cage—running seemed like a chore and pushing the pace wasn’t an option. At least until she could find a sports bra that worked with her growing body. While a bump visibly signals a baby on the way, pregnant runners experience a host of bodily changes well before the bump emerges, explains Lauren Garges, PT, WCS, a physical therapist certified in women’s health (and an RW shoe tester). “Before the uterus starts to enlarge [at about 12 weeks], the rib cage starts to flare upward and outward to make room,” Garges, a runner and mom of two, says. “That’s going…

To stay motivated, Hillary Kim-Vences, 36, of Taejeon, South Korea, reminds herself that running is a privilege. “I started training for my first marathon after having my first baby,” she says. “Balancing work, a new baby, and running became hard, but it felt like a gift to have time dedicated to self-improvement on my runs.” Christine Hulse, 49, of Chicago, uses each run to see new sights. “I take my phone and snap pictures of interesting things along the route,” she says. “After I’m done, I post them on Instagram, which creates a catalog of runs that I can look back on later.” Paul Buller, 40, of Haddon Township, NJ, loves when races include all levels of runners. “How cool is it to be able to run the Boston Marathon…

RUNNE R’S WORLD+ MEMBER CARMEN MICSA, 48 CARMICHAEL, CA I RUN, THEREFORE I WRITE. RUNNER’S MY RUNNING ROLE MODELS My former coach, Jenny Hitchings, isn’t only one of the top runners in the 55–59 age group in the world—she’s an amazing, kind, and supportive human being, too. I’m also inspired by Molly Seidel’s outstanding work ethic and fun approach. HOW I GIVE BACK Last year, I had the wonderful opportunity to coach the Sacramento chapter of Girls on the Run. I let the girls come up with their own workouts and plan creative running routes that included obstacles. We learned about teamwork, working (and playing) hard, and sportsmanship. How Running Inspires Me I’ve published two poetry books inspired by my running: The PR–The Poetics of Running: A Book of Poetry…

AS A RUNNER’S WORLD+ Coach, I interact with all kinds of runners every day, from curious beginners to 10-time marathoners. No matter their experience level, RW+ members are united by their deep passion for running and a drive to get a little bit better with each mile. Sometimes all you need to hit your next goal is an extra shot of motivation—and that’s where I can help. I recently chatted with RW+ member Vincent Gaglio of Monroe, North Carolina, who just started running at age 60 and wanted a few pointers. Here are three takeaways from our talk. Feel the freedom that comes with running. VINCENT // When I turned 60 last year, I decided to start working out, but I wanted to avoid going to a gym during the…

MEDITATION HAS LONG been used to promote calmness and relaxation, cope with stress and illness, and manage anxiety and depression. As its list of positive effects grows, so too has the number of adults in the U.S. who reported meditating—up from 4 percent in 2012 to 14 percent in 2017, per the most recent National Health Interview Survey. During the pandemic, those numbers continued to rise, too, according to app data. Runners often call their time logging miles their moving meditation. However, if the disappointment of a slower-than-expected mile split or panic over unexplained tightness in your calf can derail your race or ruin your workout, adding a formal meditation practice to your training can better prepare you to handle these stressful feelings and emotions—both on the run and in…

Fact: Your knees get stronger. • Running actually protects your knees against the development of osteoarthritis, with nonelite runners having about a third of the rate of knee osteoarthritis of sedentary individuals, says Willy. A 2017 review and metaanalysis published in the Journal of Orthopaedic & Sports Physical Therapy found nonelite runners had just a 3.5 percent prevalence of hip or knee osteoarthritis compared to 10.2 percent of those in the sedentary, nonrunning control group. Willy says the more researchers learn about cartilage, the elastic tissue that protects our joints, the more those results make sense. “Cartilage is like any other living structure in that it gets stronger with continued loading,” says Willy. When you run, you stress the cartilage in your joints. Just like your muscles, that cartilage recovers…

Fact: Racing is for everyone (and you don’t have to PR to have a good time). • Doubt and unrealistic expectations—like that every race must be a personal best—can sideline you when you should be out high-fiving spectators. First, most of us view ourselves through an overly critical lens, says Chelsi Day, PsyD, a sports psychologist at Ohio State University in Columbus. We tend to focus on what’s not going well in our training while forgetting about everything that has gone right. That can keep us from accurately judging how prepared we are. And races are about more than PRs, says Jonathan Cane, a running coach in New York City. Expecting each event to be better than the last will suck the fun out of running faster than you can…

PRICE: $148 | TYPE: Road | DROP: 9.5 mm WEIGHT: 8.9 oz (women’s size 7) JEFF DENGATE WAS pushing Lululemon’s Blissfeel on me like a used-car salesman when we got the shoe in for testing in October. “You should give it a run,” he enthused. “Our testers really like it.” Of course, we’ve seen other lifestyle brands launch running shoes, and some have even done it well. The Allbirds Dasher and Cole Haan ZeroGrand Outpace 2 were well-received by our wear-testers. But how would a company known for its yoga wear fare in building a performance running shoe? The first indication of its success is to see its renewed commitment to running. Last year, Lululemon launched its Global Run collection and sponsored Olympic steeplechaser Colleen Quigley. On the footwear front,…

BY THE NUMBERS 10 TESTERS MILES WORN 778 8 U.S. STAT ES 6 DIFFERENT CLIMATE ZONES DAVID S. AGE: 60 | INTERNATIONAL FALLS, MN Face Shape: Slightly narrow; Weekly Mileage: 50+; Recent Race: 2021 Garry Bjorkland Half Marathon, 1:38:49; Favorite Shoe: Nike Air Zoom Alphafly Next%; How I Tested: “I ran in temps from–29°F to +27°F. All runs were on snow-covered roads at training pace of 8:30- to 9-minute miles.” “Nathan’s sunglasses provided great contrast on sunny, snowy, and overcast days. On windy days they provided great wind-blocking and prevented eye-watering. I ran with a friend who was wearing another brand and had to take his pair off due to fogging. Nathan’s were fogfree; it was 23 degrees and snowing. He is going to buy a pair!” KAI Z. AGE:…

I TURNED 34 in 2018, and I was fed up with how unhealthy I was and how bad I felt. I started running in January 2020 after joining Fit Sistership, an online six-week weight loss challenge. At 230 pounds, it was hard to run, but once I was able to run one mile without stopping, I had this amazing feeling pulsing through my veins. Hearing my heart pounding, feeling like my lungs were on fire, and pushing my legs ignited a passion inside me. Being able to do this hard thing was exactly what I needed to feel alive. LATEST ACCOMPLISHMENTS → COMPLETED MY FIRST HALF MARATHON (VIRTUAL) IN MY HOMETOWN OF SAN ANTONIO → BECAME AN RRCA-CERTIFIED RUNNING COACH TO HELP OTHER BEGINNERS → DROPPED 40 POUNDS WITH RUNNING,…

RUNNE R’S WORLD+ MEMBER AIDAN MATTHAI, 18 WAUWATOSA, WI WE GOT THE JUICE, THE FIRE, AND THE HOT DESIRE. HOW TO GROW PRO RUNNING Nearly every professional race requires a subscription of some sort to watch live. If more events were aired on national TV, I know there would be a lot more people interested in following the sport. I LOOK UP TO… Cole Hocker. His progression from college to the professional level in a short amount of time is unreal, and he makes every race interesting. And also University of Wisconsin alumnus Morgan McDonald. He’s an elite runner and has a great podcast: COFFEE CLUB. XC OR TRACK? Cross country. Easily. There’s nothing quite like the thrill of racing against 100+ people on a grass course. NO RISKS, NO…

SOME OF MY most memorable runs include the times I’ve explored new locations, caught up with great friends, and crushed long distances to boost my confidence during a training cycle. But I don’t remember just the positive experiences—I also make room in my memory bank for plenty of bad runs. Why? Because they teach me something every time and provide an opportunity to grow. It’s important to remember that running progress isn’t linear. There are days when I’ll feel unstoppable and on top of the world, but also days when every step feels like a chore. Give yourself permission to stop, exhale, and let go of the pressure to perform your best every time you’re out there. Training isn’t about always being at the top of your game—it’s about making…

You can always practice mindfulness on the run, but to really sharpen your mental skills, a formal meditation practice (in which you’re not moving your body) can go a long way. Here’s how to tune into your mind while finding stillness in the body: Ease in / If you were starting to run for the first time, you would not go out for a 10-mile tempo run. The same goes for meditation. “Start with three minutes,” says Pacheco, “then try to string together days, then weeks. A little can go a long way.” Pick a time /Set yourself up for success by designating a time to meditate when you’re most likely to actually do it, like pre- or postrun. Just as it might take a mile or two to settle into a…

Fact: Static stretching doesn’t reduce injury risk. • It also doesn’t lengthen our muscles in meaningful or protective ways, says Willy. Back in 2001, Willy studied how six weeks of hamstring stretching changed athletes’ range of motion. They could lift their legs higher than before, he says. Yet after four weeks without the stretches, the participants lost almost all improvement. That was markedly different than if participants had trained and tested muscle strength—those gains don’t disappear so quickly—and a clue that stretching wasn’t changing muscles significantly. Now Willy sees stretching as a largely neurological event. When we stretch, it helps us develop a tolerance: Our brains learn that it’s safe to increase our range of motion, and so our muscles comply. Static stretching (holding a position) may actually decrease running…

Fact: Running is great for your brain, but it’s no replacement for a mentalhealth professional. • Mental health practitioners often prescribe exercise because it can trigger positive changes in brain chemistry, says Dimitrios Tsatiris, MD, assistant professor of psychiatry at Northeast Ohio Medical University near Cleveland. Exercise can increase the production of serotonin, which can boost mood. It also can result in the release of brain-derived neurotrophic factors, which can encourage the growth of new neurons and synapses. (Antidepressants have also been shown to potentially increase them.) Regular aerobic exercise has been linked to an improvement in size of the brain’s hippocampus, an area of the cortex which research has found can be smaller in people suffering from depression. And in people suffering from anxiety or ADHD, running can activate…

1 Coree Woltering Ultramarathoner for The North Face The myth: Running will wreck your knees. When I was in high school, I ran the 200, 400, and 800, and said I would never run a marathon—that’s way too far, it would hurt my knees. A 5K was the longest distance I would run because I would be like, Oh, my knees! My knees! I gotta protect my knees! It’s so funny now because I race 100 miles. 2 Chari Hawkins Pentathlon gold medalist at the 2022 USATF Indoor Championships The myth: Big strides are better. People always told me that I would be good at running because I have long legs and could really “stride out.” So I always tried to take really long strides. But my legs were always…

Fact: Walking can make you faster. • All runners walk: aid stations, workouts, whenever we feel like it. Go watch an ultra—many racers walk every uphill. Assigning virtue to one locomotion is needlessly unfair and unkind. And if you’re afraid to be seen walking, your ego may actually be hurting your training. Downshifting during a high-intensity session lets you do more work at a faster speeds, says Buckingham. Walking can also present an approachable way to reach a new distance goal. Perhaps the best testament to the power of walking is the Galloway Method. For nearly 50 years, coach Jeff Galloway’s Run-Walk-Run system, where runners break their long runs and races down into a few minutes of running followed a minute or two of walking, has carried at least a…

NIKE ZOOMX STREAKFLY PRICE: $160 | TYPE: Racing Flat | DROP: 6 mm WEIGHT: 6.0 oz (men’s size 9) “LIGHTER IS FASTER.” That’s always been the axiom for running-shoe designers—look back at the paper-thin racing flats of the 2000s, which were stripped to the bare minimum. But boy, did your legs take a beating by the end of a race. Then came the Nike ZoomX Vaporfly 4%, which, while not particularly heavy, was chunkier than those old flats and, somewhat surprisingly at the time, even faster. The magic, of course, is the PEBA-based foam and carbon-fiber plate. The combination proved so fast, the Vaporfly was worn in college cross-country races—Harvard’s men and women won the 2019 NCAA Division I Northeast Regional Championships, held on roads because the golf course in…

PRICE: $140 | TYPE: Road | DROP: 8 mm WEIGHT: 9.5 oz (M), 8.2 oz (W) SAUCONY’S GUIDE IS the quintessential shoe for both base building and recovery runs. The new Guide 15 has more rebound and weighs an ounce less than its predecessor, making the shoe suited for speedwork as well. Saucony reformulated its Pwrrun foam to deliver a softer, springier ride with less bulk; we observed this while previously testing the Ride 15, the Guide’s neutral counterpart. Replacing the TPU frame is Hollow-Tech, a lighter-weight stability feature located on the medial side of the shoe. It’s the kind of subtle guidance I look for when I’m starting to run again and my form may be a little off after zipping across a marathon finish a few days before.…