Innehållsförteckning för August 2016 från Runner's World

OLYMPIC COVERAGE Our staffers will be in Rio delivering daily news, analysis, and feature stories from the Games. Follow us on Twitter, Facebook, and at runnersworld.com/olympics. PODCASTS There’s a new episode of The Runner’s World Show every Thursday on iTunes. We’ve run with dogs, talked with trailblazing marathoners, and taken a PT test at the Pentagon. For info on the show, and our sibling podcast, Human Race, go to run nersworld.com/audio. I’M A RUNNER Go behind the scenes of our video shoot with DIY superstar Nicole Curtis at runnersworld.com/imarunner.…

THE INBOX PACK I T IN, PACK I T OUT I would like to know how others feel about marathon runners who drop litter. I ran a beautiful trail marathon that was littered with empty gel packets. Why spoil the paths for everyone? The day I do not see a gel packet on the ground during a race will be one to celebrate. JULIA REVILL, VIA EMAIL SMARTEN UP In your March 2016 Intersection column, you listed two items related to women’s anatomy in the “Frivolous” column of the matrix while listing a beer-mile record setter in “Momentous.” Really, Runner’s World? Shame on you. Your labeling of these things just perpetuates a societal belief that women should feel shame for the bodies that they were born in. You can (and…

Some Iditarod teams race with purebred Siberian huskies—often called “Slowberians.” Kristy and Anna Beringtons’ sleds, however, are pulled by Alaskan huskies, mixed-breed working dogs that are leaner and faster. Whereas Siberian huskies tend to be steady, single-gear racers, Alaskan huskies, Kristy says, “give you all they have and then some.” 1,049 MILES THE DOGS WILL RUN OVER THE COURSE OF THE ROUGHLY 10-DAY RACE 75 dogs cared for by the Beringtons in their Seeing Double kennel 16 dogs each sister will race with in the Iditarod 300+ POUNDS HAULED BY THE DOGS WHEN ACCOUNTING FOR THE SLED, GEAR, & MUSHER ONE HUNDRED miles is the max life span for a set of dogracing booties. Each run of the race, the dogs get fresh booties treated with foot powder “to keep…

LIZI BOLANOSNAUTH From bike crash to trail-race podium Bolanos-Nauth broke her left hip, left scapula, two ribs, and two fingers in a 2008 bike crash. Surgery to repair her hip bruised her sciatic nerve, leaving her unable to feel her left foot. She spent months in a wheelchair. Her nerve function gradually returned, but doctors doubted she’d be able to resume an active lifestyle. But in October 2015, the 43-yearold occupational therapist from Boulder, Colorado, won the masters division of the USATF Half Marathon Trail Championships. In August, she’ll run the Pikes Peak Ascent—13.32 miles, 7,815 feet straight up. —LISA JHUNG DJ VANDERWERF Amputee graduates during a relay The rescheduling of Vanderwerf’s graduation created a dilemma for the Tennessee high schooler. On the day he was to receive his diploma,…

I hate them. I mean, I really hate them—as much as I hate audible chewing, people who lack spatial awareness, and corporatespeak. (Synergy! Scalable! Drill down! Ugh, please shut up.) I hate them with the fire of a thousand blowtorches marinated in liquid capsaicin and poached in magma. ¶ What are “them,” you ask? ¶ Them are shin splints, and them are the worst. ¶ When I first began to run, it felt as though my tibialis muscle was being ripped from the bone, fiber by fiber. Guess what! It still feels like that. Except now, I run more often than next-to-never, which means my tender tissues are being yanked from my skeleton at a more frequent rate. ¶ For the uninitiated, “shin splints” is an umbrella term for the…

PRECOOL Try wetting towels, freezing them, and placing them around your neck during your warmup, or consuming a water or Gatorade ice pop or slushy before you run. “Research shows that this can keep your core temperature down,” says Nike+ Run Club Coach Joe Holder. You can also pour cool water on your body’s “natural cooling spots”—pulse points like your neck and wrists, says Holder. Drinking cold water can keep you cool and hydrated; have about a half liter 30 minutes before activity. RUN...A BIT You should still jog during your warmup to prep your muscles for dynamic stretches, but cut down on the time or the intensity. Wilpers recommends at least eight to 10 minutes of jogging, but if you’d like to go longer, slow down— taking walk breaks…

BREAKFAST Chocolate Raspberry French Toast Kick-start your day with whole grains, which can lower the risk of heart disease and cancer. CUBE 2 slices whole grain bread. Place half in greased 16-oz. mug. Layer with raspberries, more bread cubes, and more raspberries. WHISK 1 egg, 1⁄3 cup milk, 1 Tbsp. cocoa powder, ½ tsp. cinnamon, and ½ tsp. vanilla extract. Pour mixture into mug; let sit 1 minute. MICROWAVE for about 2 minutes. Top with maple syrup and nuts. POST WORKOUT Maple Walnut Granola Refuel with carbs, protein, and antioxidants. MICROWAVE 2 tsp. honey and 2 tsp. coconut oil in 16-oz. mug on high until liquefied, 20 seconds. Stir in ¼ cup rolled oats, 1 Tbsp. chopped walnuts, ¼ tsp. ground ginger, ½ tsp. vanilla extract, and pinch salt. MICROWAVE…

JULY 25, 1997, 1 AM The car chugs around switchback after switchback, crunching gravel beneath its tires as it ascends the Loop Road through Sinks Canyon in mid-central Wyoming. Its headlamps cast twin beams of light that pierce the midnight blackness. Todd Skinner and Amy Whisler scan the edges of visibility for something—anything—that would hint at their neighbor Amy Wroe Bechtel’s whereabouts. To their right lies the inky Frye Lake, which was to be the terminus of a 10K hill climb Amy was planning for the fall. They pass the lake, drive a few miles, round a bend—and then they see it. Directly ahead, a flash of white where the road forks. Amy’s white Toyota Tercel wagon is parked by the side of the road where the Loop Road splinters…

THE HARDCORE PURISTS found in the pages of our predecessor Distance Running News would tell you that they never ran with noise in their ears. But looking back, we’ve found that wasn’t always the case. Runners have been donning headphones in search of audible enhancement for decades. Of course, how and what we listen to has changed. Here’s a look at the gadgets of the past and what we’re tuned in to today. A STEADY BEEP 1 / 1970s In the back pages of the March 1972 issue, we found an ad for SPORTSTRONIX. Promising “the pace control of champions,” this nifty box emitted a “regular, rhythmic tone,” like a metronome. Athletes were to match each stride to the sound to develop a quicker cadence. This torture device could’ve been…

Brokaw is featured in this issue’s HR logo. BARRY BROKAW BEFORE 420 LB. (ABOVE) TODAY 160 LB. (BELOW) Barry Brokaw has always been good at losing weight. Keeping it off has been the problem. The 43-year-old nurse from Superior, Wisconsin, estimates he’s lost—and then regained—100 pounds several times in his life. Brokaw first took up running as a 200-pound, 18-year-old Army recruit who needed to pass a two-mile fitness test. A few years later, he ran Grandma’s Marathon (in 5:28). The experience didn’t spark a love for the sport, however. Over the next decade, Brokaw viewed running as a calorie burner; he’d lace up only when he felt an urgency to drop weight. Eventually, he couldn’t outrun his gains. By 2007, Brokaw was a father who felt “a sense of…

I wear a hat to keep my hair out of my face when I race. Is it disrespectful to leave it on during the national anthem? Is putting my hand on my heart enough? —Teri G., Fort Wayne, IN. I would urge you to remove your hat. I think it matters for the same reason it matters that we hold doors open for each other and send thank-you cards. These gestures are small ways we can share kindness and respect. And we could always use more of both. Interestingly, The Emily Post Institute—an authority on etiquette— says men should always doff their hats for the national anthem. Women may leave them on, but only if they’re “fashion hats.” Baseball-style caps worn by either sex, it says, should be removed. Sometimes I…

TIPS FOR BEGINNERS FROM AN EASYGOING COACH I’ve lived in Atlanta most of my life, and two years before I ran in the 1972 Olympics, I moved to even hotter and more humid Tallahassee, Florida. During one of my first summer long runs there, I overheated so much that I hallucinated. From then on, even though I was a worldclass runner, I took walk breaks to keep my body temperature down. Here are some other tactics I use when training in heat. SLOW DOWN The biggest mistake I see runners make in summer is beginning a run at their cool-weather pace. You’ll slow when you overheat, but a smarter strategy is to take it easier from the start. Slow by 30 seconds per mile for every five-degree temperature increase above…

JANE TRELEVEN of Gig Harbor, Washington, began racing—and winning—in the era of Kathrine Switzer, Bobbi Gibb, and other women’s running pioneers. Currently one of the nation’s top 5K and 8K runners in her age group, Treleven excelled on the track as a high-schooler in her native England. In the 1960s, her 2:15 800-meter best was fast enough to qualify her for junior international competition. Treleven took a hiatus from the sport as she married, moved to the United States, and had three children. When she resumed running in 1990, she was 41. She won her first U.S. masters championship in a familiar event, clocking 2:27.92 for 800 meters at age 45. In 2014, she earned a national masters cross-country age-group title. And this October, Treleven will go for her first…

NUTRITION ADVICE FOR HEALTH, HUNGRY RUNNERS OFFICIAL BEER MILE rules require drinking a whole can of beer, running . mile, and repeating both three more times (penalty lap if you throw up). For the record: Consuming four alcoholic beverages in a short period of time is considered binge drinking. Here’s what happens if you partake. STOMACH Each 12 oz. beer occupies 1 ½ cups of volume in your stomach, which has about a 4-cup capacity. Over the course of a Beer Mile, you’ll consume 6 cups, plus carbonation. Warm beer lessens the amount of carbonation, which helps the beer go down easier. Within a minute of drinking, a small amount of alcohol passes through the stomach lining and enters the bloodstream, leading to feelings of euphoria. INTESTINES Most of the…

AVOID THESE PILLS WHY The FDA recently issued stronger warnings about a class of antibiotics— fluoroquinolones (which includes Cipro and Levaquin)—linked to an increased risk of tendon tears. “Fluoroquinolones affect proteins that regulate tissue repair—and can be directly toxic to tissue, especially tendons,” says Susan Joy, M.D., director of Community Sports Health Network at the Cleveland Clinic. HOW Ask your doctor about safe alternatives, including penicillin, amoxicillin, and azithromycin. BUY A SECOND PAIR WHY A Scandinavian study reports that runners can lower their injury risk by rotating between two or more pairs of shoes. “Changing footwear alters your running pattern and varies the forces on your legs,” says study author Laurent Malisoux, Ph.D. HOWWear a more supportive, cushioned shoe for distance runs and a lighter, flexible shoe for speedwork. Bonus…

I SPENT THE ENTIRE SUMMER of 1976 in Boulder, Colorado. It was the summer of the American bicentennial, the summer when Jimmy Carter was running for president against Gerald Ford, who had succeeded the disgraced Richard Nixon. The order was rapidly fading, as Bob Dylan had sung in the 1960s, but except for shaving off my mustache, I followed the same routine as in my buildup to the ’72 Games. Due to a nagging, troublesome injury I’d suffered in February to my navicular bone, near the point where the foot and ankle meet, I wasn’t able to train quite as hard; I realized I needed to dole out my energy and time carefully. My tactics would be the same as in Munich: Go out with the lead pack, throw a…

TIPS, TRENDS, and MUST-RUN EVENTS It’s not often that runners get to indulge in a midweek race party. The Esprit de She 5K and 10K is a women-only evening event followed by a lakefront shindig that draws an intergenerational crowd of suburban moms, urbanites, and students from the local chapter of Girls on the Run. The flat, speedy courses travel along the Chicago Lakefront Trail, where cool breezes off Lake Michigan help offset the summer heat. On the next page, participants explain the appeal of the event and a postrace festival full of cocktails, catered grub, and booths laden with healthy fare. July 21, Chicago, espritdeshe.com RECOVER The next day, pick up a pass to EDGE Athlete Lounge and treat your fatigued muscles to hot and cold pools, compression boots,…

NORTH ATLANTIC SEP 18 - Navy Air Force Half Marathon & Navy 5 Miler Washington, DC Contact: Joint Base Anacostia Bolling MWR, 12 Brookley Avenue, Washington, DC 20032. navyairforcehalfmarathon@gmail.com www.navyhalf.com SEP 24 - Quarry Crusher Run Baltimore, 7.4 Miles & 3.7 Miles Baltimore, MD Contact: Jaime Lomas, PO Box 692, Blythewood, SC 29016. (803) 600-1800 jaime@quarrycrusherrun.com www.quarrycrusherrun.com OCT 2 - Divas® Half Marathon & 5K in Long Island East Meadow, NY Contact: Continental Event & Sports Management, P.O. Box 56-1154, Miami, FL 33256-1154. info@runlikeadiva.com www.runlikeadiva.com Save 10% - Use RWLIAUG16 (Exp. 8/31/16) OCT 2 - OctoHalf Half Marathon Hatfield, PA Contact: ACT Sports Management, P.O. Box 488, Lionville, PA 19353. (610) 308-3993 info@octohalf.com www.octohalf.com SOUTH ATLANTIC SEP 10 - Divas® Half Marathon & 5K in Peachtree City Peachtree City, GA…

NEWS, TRENDS, and REGULAR RUNNERS doing AMAZING THINGS Anna Berington’s feet are a shade shorter than her sister Kristy’s. It’s one of the only differences between the identical twins, dogsled mushers, and avid runners, and it comes with a story that puts most losttoenail yarns to shame. Eight years ago in a dogsled race bedeviled by minus-55-degree temperatures, Anna developed frostbite, requiring a surgeon to trim the tips off her big toes. The injury hasn’t stopped her from competing in half marathons, marathons, and sled races alongside or, more accurately, against her sister. On March 17, the twins finished the Iditarod, the epic 1,000-plus-mile Alaskan trek from Anchorage to Nome. Kristy finished 39th (of 71 finishers), just 13 seconds ahead of Anna. It was Kristy’s seventh and Anna’s fifth time…

Psychologists are great. They have a word for everything. ¶ Take experiential avoidance, for instance. (Okay, that’s two words. Indulge me.) Experiential avoidance, as described in a research paper out of George Mason University, “is a process involving excessive negative evaluations of unwanted private thoughts, feelings, and sensations, an unwillingness to experience these private events, and deliberate efforts to control or escape from them.” ¶ In other words, it’s the human tendency to steer clear of things that hurt. “Pain bad,” our reptilian brains tell us. “Pleasure good.” ¶ This isn’t exactly groundbreaking, I know. But I’ve been thinking a lot lately about our natural aversion to pain and suffering, the nature of fear and dread, and my own talent for procrastination. In short, I’ve been thinking a lot about…

A woman training for an Ironman is bitten by a shark off the coast of CA’s Corona del Mar State Beach, a popular spot for long- distance swimmers. Public schools nationwide are told to provide transgender facilities (including locker rooms used by athletes) or face the loss of federal funds. Mo Farah shuts down his charity after money meant to help kids in Africa was spent on marketing and a fancy ball. Celeb chef Jamie Oliver wants to ban McDonald’s and Coca-Cola from sponsoring the Olympics unless they meet certain nutrition standards. Poor Ewan McGregor’s feet. He tells People mag, “I can’t find any of my running socks. Usually I have 10 pairs, but this morning there were none.” Willie Nelson tells Rolling Stone that in the ’80s he and…

GET FIT, EAT SMART, RUN STRONG Kudos if you keep your shirt on during sunny runs. Many skin-care experts say clothing shields skin more effectively than sunscreen. But if you’re fair-skinned, you can get burned even through your duds. Ultraviolet Protection Factor (UPF) is a rating system used for apparel: An old cotton T (if you’re still running in one) has a UPF of around 5 (feel the burn). These shirts, from Columbia, Salomon, The North Face, and La Sportiva, are rated 50 (excellent). Find more summer survival tips on page 44.…

TRAINING ADVICE FOR PEAK PERFORMANCE For decades, sports psychologists have told runners that focusing on the act of running is the best way to chase PRs. But what are you supposed to think about? New research suggests that certain midrun thought patterns are helpful, while others can do harm. And the more mental tactics you practice, the more likely you are to have one that works in any race situation, says researcher Noel Brick, Ph.D. “Inexperienced runners use distraction not because it’s effective, but because they don’t know any other options,” Brick says. “I think of it as cards in a deck: If one isn’t working, which will I play next?” To master the mental side of your fall race, start training to use these tactics now. THOUGHT PATTERNS Elite…

SWEET FRESH CORN is packed with nutrients and flavor. “We serve it raw in salads, grilled whole, and cooked into just about anything,” says Lindsey Mason, a 5K and 10K runner and sous chef at Post 390 in Boston, near the marathon finish. For more, see post390restaurant.com. CORN AND BLACK BEAN SALSA Top a baguette for a unique bruschetta, or spoon over grilled chicken or fish. 1 cup corn ¼ cup finely chopped red onion Juice from ½ lime 1 can (14.5-oz.) black beans, drained and rinsed 1 Tbsp. chipotle pepper in adobo, chopped 1 Tbsp. cilantro, chopped (optional) 1½ tsp. honey ½ tsp. salt Mix ingredients in bowl, and let sit for at least 30 minutes for flavors to combine. Makes 6 servings. CORN COOKIES Do a long run…

AAAAH... OUCH! You’ll likely hear some cracks—changing pressure in the joints releases gas bubbles that pop. This can be disconcerting for firsttimers. But chiro regulars often report instant relief. Initial evaluations can last up to an hour. Follow-up visits can take 20 to 30 minutes. $$ Prices average $65 a session and vary with location and provider. Some insurance companies cover treatment. WHAT IS IT? A therapy in which a practitioner makes manual adjustments to joints, mostly to those in the spine, to relieve pain and restore range of motion. Misaligned vertebrae can cause discomfort and tightness in the back, hips, and extremities. A chiropractor works to help joints realign into a functioning position. We asked Christopher Anselmi, D.C., a board-certified chiropractor at Hospital for Special Surgery in New York…

Djibouti City Djibout NAME Fathia Ali Bouraleh AGE 28 PROFESSION Student, coach of Girls Run 2, Olympian WHEN I WAS SMALL, I ran because I was a thief. I stole shoes from outside the mosque and fried bread from ladies in the market, and I had to run to not get caught. I became fast and won a race at my school. My gym teacher knew I was getting into trouble and failing my classes. He asked me to train as a runner. He gave me a pair of running shoes, and said if I ran, he would help me study and pass the exams. That’s when I started to love running. My mother didn’t want me to run because Djiboutian culture says women should be in the house. But…

Will Run for Food Work up an appetite with races that take place during summer feast-ivals. MAINE LOBSTER FESTIVAL 10K Festival-goers consume 20,000 pounds of lobster during the five-day event; earn your portion (and all that melted butter) with 6.2 rolling, windswept miles along Rockland Harbor. August 7, Rockland, Maine mainelobsterfestival.com NATIONAL BLUEBERRY FESTIVAL 5K/10K These flat, fast races offer views of Lake Michigan and a chance to refuel at a postrace pancake breakfast, where the topping of choice will stain your teeth. August 13, South Haven, Michigan blueberryfestival.com SEYMOUR BURGERFEST BUN RUN In 2007, the Wisconsin state government declared this town, 30 minutes west of Green Bay, the birthplace of America’s favorite food. Seymour celebrates with a meaty weekend, including this looped 5K and a postrace burger- eating contest.…

“People don’t think of Detroit as a running city, but I’ve seen people start to get out.” FRIENDS got me into running eight years ago. At first I couldn’t even make it around a track, and I thought, “This will never work.” A LOT of people lose faith right away, but I kept going. Getting properly fitted for shoes made a huge difference. I RESTORE old houses. I’d started my own company, and HGTV heard about me, this tiny single mom, and it just went from there. Now it’s this firestorm. I FLEW ALMOST 200,000 miles for work last year, and had another baby. I might be working in a house until 2 a.m., then be up shooting at 5. So if I can manage to fit in running, anyone…