Innehållsförteckning för November 2017 från Runner's World

YOU LIKELY KNOW THAT improving your stride calls for targeting three major lower-body muscle groups— quads, glutes, and hamstrings. But they’re not the only players in the game. Despite their smaller size, your calf and ankle muscles are just as important for improving stride and pushing pace. Just think about how much you actually use those muscles. You activate them each time you stand or walk. When you run, your gastrocnemius and soleus— the muscles that make up most of your calf—produce the majority of that final push you need to propel upward and forward, says Paul DeVita, Ph.D., director of the Biomechanics Laboratory at East Carolina University in Greenville, North Carolina. And that thrust partially determines your pace and stride length. Which means ignoring those muscles can slow you…

The science behind building any muscle applies to willpower, too—the more you use it, the stronger it becomes. But also like a muscle, if you exert too much too soon, you’re likely to run out of gas. Case in point: Before DeWall was racing 100-milers, he was overweight and out of shape. “I used to eat Mike & Ike candies all the time,” he says. “But when I set a goal to run a marathon, my first challenge was to walk past the candy aisle. Over time, I incrementally took on harder obstacles.” Had DeWall tried to revamp his entire diet and start training regularly all at once, he says there’s a higher likelihood he would have failed. That’s why he suggests creating a three-prong plan: Define your goals, identify…

WILD ZORA TACO PORK BAR Zesty lime and fiery jalapeño perk up this high-protein meat and veggie bar. OATMEGA COOKIE— PEANUT BUTTER Tasting (almost!) like homemade, you’ll forget this cookie is boosted with oat flour and inflammation-fighting omega-3s. CRUNCHMASTER PROTEIN SNACK CRACKERS A few handfuls of these bite-sized crackers deliver a recovery trifecta of carbs, plant-based protein, and sodium. LIVING INTENTIONS SPICY MANGO SPROUTED TRAIL MIX Think of this blend of sprouted nuts and seeds, dried mango, and goji berries as trail mix on (legal) steroids. KIND BAR MINIS The protein and hearthealthy fat in these nuts will tide you over until mealtime. And the mini 100-calorie size fits perfectly in a bag or desk drawer.…

When graphic designer Sami Al- Adawy’s creative juices run dry, he laces up and hits the city streets. “It helps me get past a block—it’s therapeutic,” says the marathoner and ultrarunner. Not that you’d describe Al-Adawy’s runs as peaceful. As one of the captains of the London Midnight Runners crew, he typically heads out with 200 others to the beat of a specially crafted playlist that certain members blast out of Bluetooth speakers synced to their phones. The crew launched about two and a half years ago, back when original members actually ran at midnight. (Today the group goes out around 7:30 p.m., when they’re less likely to disturb the neighborhood.) The rhythm of the music helps keep the large pack on pace, plus, adds Al-Adawy, “There’s nothing like running the…

1 Go low. With your impact, that is. Incorporating low- impact exercise (like cycling, rowing, and the ellip tical machine) allows you to get the aerobic benefits you want without taxing your bones and tendons. If you have access to a pool, swimming is one of the best options (try aqua-jogging for running- related benefits, or lap swimming if your legs need a break). “It has zero impact, and being in a cool pool is soothing,” says running coach Magdalena Donahue, Ph.D. 2 Grab a ball. When you play tennis, a pickup basketball game, or backyard soccer with the kids, you form more wellrounded muscles and bones, which reduces your risk of injury. “When you’re running, everything is linear, so your bone gets stronger in one plane of motion,” says…

ALICIA JENKINS 29-year-old physical therapist assistant in Bellingham, Washington RUNS FOR: Evelyn (Evi) Pemberton, a 7-year-old with cystic fibrosis in Covington, Georgia MATCHED: September 19, 2016 “When I go to races, I write ‘I run 4 Evi ’ on my leg,” says Jenkins, who mails Pemberton a medal, T-shirt, and other race swag after every competition. “We haven’t met in person yet, but I already feel like she is family.” “The light in Evelyn’s eyes when she talks about Alicia is magical,” says Pemberton’s mother, Samantha. “Knowing Alicia is running for Evelyn helps her push forward.” SCOTT MAYES 45-year-old sales rep in Yakima, Washington RUNS FOR: Maya Owens, an 18-year-old with mitochondrial disease in Hartland, Wisconsin MATCHED: October 7, 2013 “When I run longer distances, I think, Why am I…

N NERVES HAD ME TOSSING AND TURNing the night before my first marathon eight years ago. Despite months of logging the many prescribed miles on my training plan, I couldn’t shake the jitters and self-doubt as I questioned how my body and mind could power through 26.2 miles. I remember lying in bed worried that I might even relive the classic Seinfeld episode where Jerry oversleeps and fails to wake up his marathoner guest in time for his race. After setting two alarms on opposite sides of the room, I finally fell asleep. In the end, my first marathon— New York City—was awesome and memorable, not only for the cheering hometown crowds and addictive finish- line euphoria, but also for the lesson it taught me: Trust the plan. Week by week,…

1 Forward Skips Skip, bringing your front knee to waist height and your opposite arm forward. Keep your back leg straight and focus on pushing off and landing on your toes, always engaging the calves. Continue for about 100 feet, walk back, and repeat twice for a total of 3 sets of skips. 2 High Skips Repeat the same motion as a forward skip, but explode upward each time your foot leaves the ground. Continue for about 100 feet, walk back, and repeat twice for a total of 3 sets of skips. 3 Toe Jumps Stand with feet hipwidth apart; rise to the balls of your feet. Keeping knees stiff (but not locked), quickly hop up and down. Do 3 sets of 20 jumps. More advanced: Stand on your right…

TO EAT, OR NOT TO EAT? For runners heading out early in the a.m., that really is the question. And for the last few years, the answer has often been “don’t.” Forgoing food is a form of depleted training, and a tactic pro runners have been using for years to enhance their performance. The idea is simple: Start a run in a fasted or low-carb state. This way your muscles are already low on the crucial carbohydrate stores that supply energy, which forces your body to store more carbs in preparation for another run and, in turn, get better at burning fat. There’s one major problem, though. Running on empty is hard—so hard that, in the past, researchers have seen very little evidence that it actually makes runners faster overall…

COTTON 1. Tracksmith Grayboy Runners are repeatedly told to avoid cotton. But, truthfully, it’s a comfy choice for the majority of training runs—excluding long runs or when a polar vortex swoops down from the North. T-shirts like the Grayboy are soft, breathable, and get better with age. $55 BAMBOO 2. Tasc Performance Velocity 5" Short The secret ingredient to the silky-soft liner in these shorts is bamboo viscose. Blended with cotton and spandex, the fabric is stretchy, comfortable, and banishes irritation. Bonus: The combo resists odor buildup. $64 DOWN 3. Nike Aeroloft Vest Sure, goose down loses insulating power when wet. But like cotton, it’s a fine option when inclement weather doesn’t force you onto a treadmill. Stretchy side panels and ventilation between baffles shed heat so the down doesn’t…

IT TAKES GUTS TO LEAD a race at the starting line. The move only works if you set a punishing pace, wearing the competition down so they can’t outsprint you right before the finish. The only way to pull it off is to suffer—to cope with pain early and ignore it through the final brutal steps. The legendary Steve Prefontaine loved this strategy. So does 14-year-old Camille Napier. When the pistol fires, Napier zooms to the front—all 4 feet 8 inches of her—pulling a field of usually much taller, much older runners behind her. They rarely catch up. Napier has been a phenom since she started running at age 9. Last December, she broke the 13-year-old age-group world record in the 8K in 29:52. The previous mark had stood since…

1 Don’t change too much. While many think they need to tighten their grip on calorie intake come rest day, that’s not really the case. “It’s not necessary to restrict energy intake,” says Stephanie Howe Violett, Ph.D., a running and nutrition coach and the 2014 Western States 100 champion. “That’s when most recovery and adaptation occurs, and proper nutrients are important to facilitate those processes.” Instead, tune into your hunger cues and opt for food quality over quantity. 2 Space out calories. Many people backload during the day, meaning they eat a light breakfast and lunch and then have a big dinner, says Tenforde. But that depletes your energy and makes your body more susceptible to breakdown. A steady supply is best, so if you must go light on your first…

Brooks Canopy Jacket Lightweight and breathable, this water-resistant jacket (featuring a chin-covering hood and runner-favorite thumbholes) shields without overheating. ($150) Tory Sport Hi-Vis Mesh Tank Quick-drying mesh helps short runs feel cool, and reflective taping keeps you in sight ($98). Layer it over the Onzie Stunning Bra ($49) for a double hit of visibility. Nike Power Flash Epic Lux Tights Let ’em see your stripes in luxurious full-length tights. A wide waistband conceals three inner pockets, providing plenty of storage for keys and gels. ($140) 361 Degrees 361-Stratomic Say hello to the cushy neutral shoe your night run needs. It’s both sturdy and soft, making it perfect for the short or long haul. ($150) Adidas Supernova Storm Jacket The sleeves of this lightweight, waterresistant jacket ensure that nobody misses your…

When it comes to influencers, magazine editors are the originals. No one knows their stuff—or YOU—better. Their authentic, authoritative content makes magazine media more trusted than any other. No wonder its print, online, mobile and video audience has grown to 1.8 billion. Experts you can trust. That’s something to believe in. #BelieveMagMedia | BelieveMagMedia.com MAGAZINE MEDIA Better. Believe It.…

We provide running advice every day on Twitter—@runnersworld. Sometimes readers share their own wisdom in response. “Getting punched directly in the heart?” Chris D’Lauro @CogNerd “Is she bleeding from the abdomen? I’m concerned she had more than a hangover.” Janet Sparks @JanetSparks…

Momentous Authorities in Sierra Leone ban jogging groups, citing disorderly conduct. Locals believe the move is meant to limit group assemblies and free speech leading up to next year’s elections. A Hood to Coast runner steals a porta-potty truck, drives into a field where runners are resting, runs over a woman, and flees. Police K9 unit finds him hiding in nearby woods and arrests him. Stop! Podcast personality Joe Rogan challenges comedian Bert Kreischer to quit alcohol for 90 days and run a marathon during a Rogan podcast. Ex-world championships runner Yumiko Hara is arrested in her homeland of Japan for shoplifting food and cosmetics valued at $24. A town in Spain replaces bulls with giant white balls for an annual “Running of the Balls.” Two people are seriously injured…

1 Lunges with Calf Raises Stand with feet hipwidth apart. Step forward with your right leg and lower into a lunge. Lift and lower your right heel for 10 to 12 reps, keeping your spine straight and weight over your big toe. Push off your front foot to return to standing. Switch legs and repeat for 1 set. Do 3 or 4 sets. 2 Seated Calf Raises Sit on a bench or chair, resting the balls of your feet on a block about 12 inches in front of you. Place a weight plate, dumbbells, or a heavy object (like a box with books in it) on your thighs, about 3 inches above your knees. Lift your heels as high as possible, squeezing your calves. Slowly drop your heels as low…

The tough part about willpower is that you have to flex its muscle over and over in order for it to truly be successful. Which means that you have to trust that your future self will use willpower, too. A 2009 study found that people who show better self-control do so because they don’t see a disconnect between their current and future selves. When presented with the option of taking a small sum of money now or a large amount later, they chose the latter. Scientists theorize that’s because they saw their future self as the same as— or better than—their present self, so the delay was worth it. DeWall says the best way to establish this trust with yourself is the same as trusting another person—providing proof. “Every time…

JULIA HAWKINS IS still grappling with her new nickname, “Hurricane.” The 101-year-old Baton Rouge, Louisiana, native earned the moniker last summer, when her speed and spunk on the track enthralled live spectators. “I like the fact that hurricanes are fast and that I was fast, but hurricanes do damage and I don’t want to do damage,” Hawkins says. But she already has—to the record books. At the National Senior Olympic Games in Birmingham, Alabama, last June, she ran the 100-yard dash in 39.62, a mark recognized, for the first time, as a world record in the age group. A month later, at the USA Track & Field Masters Outdoor Championships in her hometown, she proved her speed wasn’t a fluke, clocking another record-breaking 40.12. The résumé is impressive for any runner,…

K Kevin Hart is not training for a marathon the way you would train for a marathon. He’s training how a Nike-sponsored, internationally touring comedian, CEO, author, moonlighting rapper, producer, and movie star trains for a marathon. So, basically, that means he trains whenever he has time—and he doesn’t have much. Nevertheless, on November 5, the 38-year-old fully intends to cross the finish line of the New York City Marathon, his first crack at the distance. He hopes to do this despite the fact that he is not following any plan, is in the midst of launching his own streaming service called Laugh Out Loud Network, and is filming his next movie. We know what you may be thinking, but this is no comedic stunt or effort to contrive nipplechafing jokes.…

While most people relish the idea of a day to do absolutely nothing, runners aren’t always so hot about making it a reality. We surveyed nearly 2,800 readers about their rest and recovery habits—how do you stack up? TRAINING BREAKS 35% NEED TIME TO RECUPERATE AFTER EVERY RACE 38% ONLY BREAK WHEN BURNED OUT (USUALLY EVERY FEW RACES) 27% ARE ALWAYS THINKING ABOUT THE NEXT MEDAL 26% can be found actually Netflix and chillin’ 51% skip the formal workouts, but still go for a long walk with a friend 15% take an easy fitness class or go on a relaxed run 8% think the concept of a rest day is BS PREFERRED CROSS-TRAINING No. 1 relaxing walk or hike on off days No. 2 solo strength-training at the gym No.…

Tim Boyle ran for many things when he first started in September 2012. First, there was the girl. They had recently broken up. She was a runner, and though, while they were dating he never quite understood why she’d lace up her shoes and go outside into the frigid northern Minnesota mornings, he decided that proving to her that he could run a half marathon might take the sting out of their ended relationship. He gave himself six months to train for a race that she had already signed up for, hoping he’d bump into her at the finish line to show her that, yes, he could run, too. Also, there were his lungs. They’d been abused for 17 years from a two-and-a-halfpack- a-day smoking habit that started after he…

More pedestrians are killed during the hours of 6 to 9 p.m. than in any other three-hour period, and its morning counterpart has more fatalities than midday hours, according to the National Highway Traffic Safety Administration. Couple your highly visible gear with these stay-safe tips: Seek out sidewalks. Choosing a car-free route is even more important if you’re running during low-light hours, as vehicles may not see you until it’s too late. Ask friends, running clubs, or local specialty shops for low- or no-car suggestions. Leave the headphones at home. Even with the volume low, you could miss the sounds of an oncoming car; the more senses tuned in to your surroundings, the better. Shop smart. Running lights list the amount of lumens, which is how bright the bulb can…

Growing up I was really athletic and played every sport in the book, but I hated running. Each year in school, you were timed for a mile run. It was the worst day of the year. The first time I really went for a run longer than four miles was only three years ago when I trained for a half marathon in Paris. I like to do things that take me out of my comfort zone, and the idea of running a half marathon was beyond scary and definitely took me out of my comfort zone. I definitely have a lot to learn about getting faster and controlling my pace. I think that will be a big thing for me on New York City Marathon day, but I’m hoping that…