Innehållsförteckning för September/October 2018 från Runner's World

EDISON ESKEETS, RUNNER, THE 330-MILE TRIBUTE, P. 50 Make sure the front end of your shoes has an extra space from 3/8 to 1/2 inch—it will save your toenails. ARWA ALAMOUDI, RUNNER, SAUDI WOMEN, P.30 Each week, I always cover three different types of runs: intervals, long runs, and recovery runs. This ensures that I don’t exhaust my body with one type of run and experience different running conditions. SOMAYA ALGHAZALI, RUNNER, SAUDI WOMEN, P.30 If we listen, our bodies have a way of telling us when we need more or less of something. When we pay attention to the signs (sickness, niggling or reoccurring injuries, tiredness, or maybe energy to push further), we can give our body what it needs. JEFF DENGATE, RW RUNNER-IN-CHIEF, SHEPHERDED THE FALL SHOE GUIDE,…

Jeremy Shore’s RUN 360 training system is a 360-degree program to help you run stronger, faster, longer, and with more enjoyment. You’ll learn his proven techniques to prevent injuries, recover better, burn more fat, and set PRs. He’s a certified strength and conditioning specialist who has spent more than 20 years helping people enhance their running and athletic performance. More information: runnersworld.com/run360.…

During the race: Hydrate not just with water, but also with electrolytes—they help replenish everything you sweat out. First 24 hours postrace: Warm and loosen your muscles with a hot, Epsom salt bath, then manually massage everything that hurts. Skip the anti-inflammatory drugs. They may interrupt healing and tissue repair. First few days: A sports massage, stretching, and foam rolling help keep everything moving properly. Get out and walk, too—that stimulates blood flow and provides low-level stress that encourages healing.…

MY FRIEND, ERIN, and I ritually began our early morning runs with excuses. “Don’t hate me if I’m slow today,” I’d plead. “I was up late finishing an assignment.” She’d almost always roll her eyes and cite a reason she didn’t feel 100 percent either, which made me sigh in relief. Then one day I started second-guessing this comforting routine. We’re both competitive, career-driven, accomplished women. Besides running marathons, we work full-time, take on side gigs, and have thriving social lives. Why were we starting our runs by telling each other we couldn’t perform? I posed the question to Ben Oliva, a sports psychologist and mental performance coach for SportStrata. Self-handicapping—the psychological term for my behavior—is, he says, “a way of lowering your expectations for yourself. Then, you won’t be…

TWO OF THE FIRST KNOWN sports abayas came from Zuzana Likavcova and Eman Joharjy, Jeddah-based runners working independently toward the same goal: a run-friendly redesign of abayas, the long robes Saudi women wear. “They are like running in a tent,” says Zuzana, a physical therapist from the Czech Republic working in Saudi Arabia. The women used quick-dry, technical fabrics and launched a cottage industry. “I’m getting calls from women in Riyadh and Damman,” says Eman, who sells her jumpsuit-like abayas (pictured below) for about $145 via Instagram. Zuzana’s has a front half-zip and light elastic waistband, and she mostly sells the $66 pullover-style within the Jeddah Running Collective. Maybe in a few years, Zuzana says, she’ll start a regular business—that is, she adds, if women still feel like they need…

Hat “I like to run with my Patagonia ‘Live Simply’ hat on backwards. My wife says it stinks, but that hat has stories!” Ultimate Direction Race Vest 4.0 “I love the fact that the pack just disappears on the body and I can basically forget that I’m wearing it.” Clif Shot Energy Gels “I always bring extra nutrition, and I like Clif’s caffeinated options and the little garbage leash.” Thread Wallets Elastic Card Holder “I always carry a few dollars. You never know what you might ‘need’ after a race.” First aid kit “I carry this for very minor injuries but rely on medics for anything else. I do get asked if I have fresh legs in my pack late in the race.” SUUNTO Ambit3 Peak GPS Watch “Great functionality…

MAKE THIS SEASON YOUR FASTEST, MOST COMFORTABLE, HAPPIEST YET. The latest batch of fall shoes features exciting tech and performance (and comfort) innovations that can help you achieve your goals, whether that means setting a new PR or just getting out the door to run more often. We tested 62 models in our lab and on the feet of more than 250 wear-testers. After all those miles, these 25 impressed us the most. We grouped them in five categories based on your needs, whether you want to go fast, boost comfort, or hit the trails. There are also options for runners who just want to update their old favorite, and others for those who want to try something completely different.…

ADIDAS SOLAR GLIDE ST PRICE: $150 WEIGHT: 10.8 oz (M), 9.0 oz (W) A stability offering with some pop underfoot, the Solar Glide ST is your next go-to shoe. Fans of the Supernova will love what Adidas has done here, taking what worked (plush ride) and updating it with a fresh upper and less bulk. The flexible forefoot pushes you through speedwork and up hills, while plenty of Boost foam in the heel will get you through weekend long runs. Testers gave the heel cushioning near-perfect marks, complimenting the foam’s impact-absorbing quality and the even distribution of the cushioning. Like its neutral counterpart, the Solar Glide, there’s more of a foot shape, but the forefoot isn’t as roomy as Altra’s similarly inspired toebox. That’s complemented by a two-layer engineered mesh…

LET ME EXPLAIN (1) I love running in groups, but I prefer solitude and drifting into my own world of reflection, recharging, and even nothingness. (2) I love running in the cold, wearing beanies and gloves while breathing icy air. Snowy and dry winter mornings are paradise to me, and I don’t mind rain if a hot shower awaits. (3) I am thrilled by running long distances and amazed by the different terrains and landscapes you can experience on long runs. (4) Almost nothing beats the feeling of accomplishment after you convinced yourself to get up for an early morning run. (5) I’m a dapper. Also a fan of high-fives, low-fives, middle-fives, and verbal recognition of achievement. (6) My calves have started to revolt more than my quads. I started…

VIDEO PRODUCER //NOT WARMED UP UNTIL THE FIRST 26.2 MILES ARE IN THE BAG 1 / Suunto Spartan Sport $499 I LOVE LOVE LOVED my Suunto Ambit2 I bought years ago. The Spartan Sport keeps up the performance and durability of the old flagship and adds smartwatch sophistication, so I never want to take it off. 2 / Salomon S/Lab Ultra $180 If there was a trail shoe equivalent of the Nike 4%, this would be it. 3 / Black Diamond Z Trekking Poles $100 I used to think that strong runners didn’t use poles. Then I raced in Europe and got passed by runners casually click-clacking their way up the mountain. Great to use as a postrace crutch, too. 4 / North: Finding My Way While Running the Appalachian…

WHEN I TORE my medial meniscus in my 30s, there was a chance I might never run like I had—freely, whenever I wanted, for as long as I wanted, on any terrain, at any intensity. I set a goal: Instead of surgery, I would rehab my knee so I could still run with excellence—and with my two young sons. I set up an appointment with a physical therapist who specializes in working with runners. I did everything he asked, and I learned a lot on my own, too—not just about my knee and my body, but also about how to train as I aged. These lessons are universal, and they benefit anyone who wants to run freely without pain for as long as possible. Here are three key lessons I…

THERE’S A REASON you’ll probably never see Desiree Linden, Galen Rupp, or other top pros race both the Chicago and New York Marathons. Elites know that pushing themselves that hard in more than one major marathon per season can hinder performance in race number two. But running back-to-back races isn’t that uncommon for amateurs, whether it’s at running festivals in which you can do multiple races on consecutive days, or simply because there are so many races within weeks during peak running season. Some of us sign up immediately after one race because we botched a PR opp; others just want to keep riding that runner’s high to the next finish line. There’s no need to settle for just one major race per season, as long as you know what…

1. Eat all the colors. A rainbow of produce provides all the nutrients you need. For example, the orange in vegetables, such as carrots and butternut squash, means there are high levels of beta-carotene, which ultimately becomes vitamin A—an immunity and eye-health booster. Bright colors also indicate that the food is rich in antioxidants, which can fight Alzheimer’s and heart disease. And studies suggest that when the pigments in produce interact with each other, it maximizes the health benefits. 2. Choose the right carbs. In general, runners should consume 50 to 65 percent of their calories in the form of carbohydrates—the higher your mileage, the higher your percentage. This doesn’t mean all pasta, all the time. You’ll find quality carbs in grains such as quinoa and rice, in potatoes, and,…

Studies show that promising yourself a reward helps you stay focused and achieve goals. Here are seven prizes that rose to the top when we asked our staff what goodies they’d like to earn. 1. Lululemon Align Pant Unbelievably light, stretchy, and cloud-soft—exactly what you’ll want to slip into after your long run. $98 2. Jaybird Run Earbuds These weatherproof Bluetooth earbuds withstand the sweatiest, grossest runs and fit snuggly wet or dry. $180 3. Tracksmith Nor’easter Plaid This über-cozy running jacket blends streetwear with four-way-stretch merino wool. $298 4. Jeni’s All The Chocolates Ice Cream Collection Four pints of the world’s greatest chocolate ice creams. $48 5. Boardworks SHUBU Solr SUP Upgrade your recovery days: This inflatable board is wide enough for SUP yoga and fits in a trunk. $799…

2012 More women enter the workforce 2013 Women appointed to Shura, Saudi government advisory council 2015 2016 Riyadh Urban Runners crew launched Female employment up 130 percent from 2012 Saudi Arabia strips religious police of its power to arrest 2017 Licenses granted for women’s gyms Education Ministry announces physical education will begin in all-girls schools 2018 Movie theaters reopen after 35-year ban The first official public women’s road race is held Government allows Jeddah Running Collective to host an International Women’s Day, run at the city’s municipal stadium, where women had been barred from entering KSU Movement, an all-women running club, starts in Riyadh, behind university walls…

TEST EDITOR //LISTENED TO COURTNEY LOVE BEFORE HIGH SCHOOL XC MEETS 1 / Believe Training Journal $22 I track runs online, but also like using journals. This one, from elite runners Lauren Fleshman and Roisin McGettigan-Dumas, has pace charts, motivational quotes, and writing prompts. 2 / Let Your Mind Run by Deena Kastor $27 I missed a few stops on NYC’s 6 train reading this—a high compliment when ready to decompress after 9 hours at work. 3 / iPod Shuffle $140 So bummed Apple discontinued it! This one got laundered a couple times and ended up playing only Hop Along’s “Tibetan Pop Stars,” and Perfume Genius’s “Slip Away” the last 12 miles of a marathon. I still play them on a newer silver one. 4 / Hydro Flask 21 oz…

1 FLO MEILER, 84 / Regularly competes at her state’s senior games in events like the hurdles and pole vault—claiming over 700 medals! 2 GEORGE ETZWEILER, 98 / Has raced one of America’s toughest uphills 13 times—the 7-plus-mile Mount Washington Road Race—including a finish of just over four hours this year. 3 PAUL OLDEN, 64 / When the public address announcer for the New York Yankees got back into running at the age of 60, he decided to run at least one mile every day. His second streak eclipsed 600 days in July. 4 BEGO LOPEZ, 50 / Fulfilled a lifelong ambition to compete at the college level when she joined the NJCAA cross-country team at Daytona State College. (Two of her teammates on the nontraditional team were 42 and…

Dopey Challenge. The mileage might be grueling—5K, 10K, half marathon, and a final 26.2 in four days—but at least you’re in the Happiest Place on Earth. More info: rundisney.com RW Half & Festival Come race with us! Our weekend of running nets you 26.2 miles over three days, with a 3.8-mile trail on Friday, back-to-back 5K/10K on Saturday, and a half marathon to close. More info: runnersworld.com/rwhalf Bermuda Triangle Challenge These three races in three days—5K, 10K, and either a half or full marathon—may leave you feeling slightly lost. More info: bermudarace weekend.com…

It takes much more to be a pacer—a leader who helps a group hit their goal time—than being fast. A pacer has to be entirely comfortable at their assigned average speed, run as evenly as possible, and assume all the stress of monitoring split times. They evaluate course congestion, elevation, and yep, even bathroom breaks to get their followers to the line on time without surging, all while doing complex mental math. (You try long division at mile 24.) ¶ RW’s 2017 London Marathon pace team shares what it’s like to run with dozens of people counting on them for guidance, inspiration, and steadiness. 4:45 Camilla Langlands, 31 PACING: 4:45 MARATHON PR: 3:41:59 MARATHONS RUN: 130 “IT’S SUCH A PLEASURE TO RUN THROUGH OUR AMAZING CITY IN ITSELF, AND IT’S…

FIND YOUR CUP SIZE Measure just above your breasts, in inches, rounding down to the nearest whole number. Then measure around the fullest part of your bust. Subtract the first number from the second number. A 1-inch difference means you’re an A cup; 2 inches is a B cup; 3 inches is C, etc. FITTING-ROOM CHECKS 1. Ensure your breasts are fully covered with no bulges around the top or underarms. 2. Lift your arms above your head—the band should not ride up in the back. 3. Do the bounce test: Jump up and down or jog in place to make sure your breasts exhibit minimal bounce. RED FLAGS 1. On a clasped bra, make sure you aren’t using the tightest hook. If so, your bra is stretched out or…

Pay Attention to Your Feet “During past ultraruns, one of my most painful areas of suffering was blisters and losing toenails. I made sure my shoes were a half size larger than usual, because the feet swell, and I changed footwear and socks often during the day to keep my feet dry.” Remember: D.M.D. “The mental part is huge. You’ve got to be disciplined, motivated, and determined to fulfill the dream. I call that the ‘D.M.D.,’ and if I feel like I’m flagging on a run, I’ll think of those words. Really, they’re important in everything in life.” Run Through the Soreness “Yes, when you start a run, your body might say, ‘This is not good.’ But if you go slow, in a mile or two, it’ll go away.” When It’s…