Innehållsförteckning för Issue 5 2020 från Runner's World

Chris Lee Secret to Speed p.56 I’ve had many bonks where I just ran out of gas on a long run and had to walk. Now I always fuel well if I’m going long and bring along a GU + water. It’s all about eating enough CARBS before, during…CARBS, and after…CARBS + protein. I personally love bagels—my being from Jersey, they’ve always been my go-to. ALSO: I secretly love doing 6x1-mile repeats at 10K pace! It is such a good gauge of fitness, and it’s damn hard. Love a good sufferfest.…

ELENI ARPINO SENIOR DESIGNER I RUN SO I CAN EAT LOUKOUMADES PRODUCTS I’M USING RIGHT NOW 1 / Nike React Infinity Run Flyknit $160 My arches typically hurt a bit in shoes, but these delay the pain, if I get any at all. They’re also super lightweight and springy. 2 / MUD\WTR $40 It’s made with 1/7th the caffeine of coffee and all-organic ingredients known for their performance benefits, giving me natural energy and focus. 3 / Undersun Resistance Bands Set $99 These neon bands help tone and improve muscle strength—and they’re the closest I can get to a gym during quarantine. Who Inspires Me Michael Jordan. Along with the rest of the world, I was like a giddy schoolgirl watching every minute of The Last Dance, in awe of…

RUNNER’S WORLD+ MEMBER KELLI NIELSEN, 38 WESTFIELD, MASSACHUSETTS IF IT WERE EASY, EVERYONE WOULD DO IT CURRENTLY RUNNING IN New Balance 860s. I tend to pronate, and these shoes provide stability while having a nice, large toebox. They’re not as stylish as some other brands, but I’ve never been accused of being fashionable. DISTANCE OR TIME? Distance. I don’t think I’ll ever be fast—I don’t really want to be. I will get faster, but that’s not my goal. I joke that anyone who finishes a 5K in 25 minutes doesn’t really get to enjoy the race. I’ve completed a 10-miler, which I used to think was impossible, and I want to run a half marathon. Distance shows grit and determination that I never knew I had. It’s addicting and rewarding.…

You’ll know you’ve arrived as a runner when you get your first lecture on how you’re going to destroy your knees. This “advice” is usually based on the idea that running increases your risk of developing osteoarthritis in your knees. But the truth is, it doesn’t. Here, we outline why that’s the case and examine how best to lower your risk of incurring running-related knee injuries. • Running and Osteoarthritis in the Knees Numerous studies have shown that runners have lower rates of knee osteoarthritis than sedentary people. For example, in one study that followed runners and nonrunners for almost 20 years, X-rays showed signs of arthritis in the knees of 20 percent of the runners, but 32 percent of the nonrunners. A potential counterargument against such results is that,…

When competition heats back up, doing two-a-days can help you train smarter. After you’ve successfully transitioned to doubles without issue or injury as detailed at left, start tailoring the workouts to your specific race goal on quality days. So if you’re trying to improve speed over distance for a half or full marathon, follow a morning tempo run with an afternoon endurance-building session of, say, 3 x 1-mile repeats at slightly faster than tempo pace. If you’re targeting a PR in a 5K or 10K, do your usual speedwork in the morning and add shorter, faster hill repeats or intervals in the evening, says Hudson. For example, 4 x 2-kilometer repeats at 10K pace with 3 minutes recovery followed by 4 x 400 meters at 3K pace with 1-minute recovery.…

When Sylvia Jimerson laced up her shoes on May 8, she prepared herself for a meaningful run. Rather than focusing on her fitness, her miles that day would be part of a resistance to the racism and white supremacy that seemed to impact every part of American society this year. Jimerson and her daughters, Syrae, 11, and Jayda, 9, joined thousands of others who laced up to “Run With Ahmaud,” a virtual event meant to remember Ahmaud Arbery. Arbery’s killing sent waves through the running community, with organizations like Harlem Run Club, Latinos Run, and Runner’s World running in his honor. Jimerson brought Syrae and Jada with her to teach them about the reality of being Black in America: that one can be shot and killed simply because of the…

IMAGINE YOUNG AHMAUD “MAUD” ARBERY, a junior varsity scatback turned undersized varsity linebacker on a practice field of the Brunswick High Pirates. The head coach has divided the squad into offense and defense and has his offense running the plays of their next opponent. The coach, as is his habit, has been taunting his defense. “Y’all ain’t ready,” he says. “You can’t stop us,” he says. “What y’all gone do?” The next play, Maud, all 5 feet 10 inches and 165 pounds of him, bursts between blockers and—BOOM!—lays a hit that makes the sound of cars crashing, that echoes across the field and into the stands, that just might reach the locker room. It’s a feat that teenage Maud also intends as a message to his coaches, his teammates, and…

WINDMILL Stand with feet in a wide stance and arms extended straight out from sides. Send hips back to hinge torso forward as you bend left knee and rotate to touch right fingers to left toes as left hand reaches up. That’s one rep. Return to starting position, and repeat on the opposite side. Continue to alternate. Complete 10 reps on each side. HIP MOBILITY Start in a kneeling position with your left knee on the mat, right foot forward, and arms at sides (rest knee on a folded towel for added support). Shift weight forward as you press hips forward and raise both arms overhead, keeping a straight back. You should feel a stretch in your left hip flexor. Slowly lower your arms as you return to starting position.…

PRICE: $160 WEIGHT: 7.8 oz (M); 6.8 oz (W) DROP: 8 mm TYPE: Road THE SPEED IS the mid-tier training shoe in Saucony’s new Endorphin collection. It’s the more affordable workout version of the Pro racer ($200), which is perhaps the most exciting marathon shoe made by anybody not named Nike—Molly Seidel captured second in the Olympic Marathon Trials wearing it. While the Speed costs less, it gets most of the same features, including the bouncy, PEBA-based foam. One key difference: Instead of an extremely rigid carbon-fiber plate, it uses nylon. That makes the shoe significantly easier to flex and boosts comfort for longer runs and workouts. And in our testing, it didn’t feel noticeably slower than the Pro, even for one of our wear-testers who was knocking at the…

PRICE: $130 WEIGHT: 10.1 oz (M); 8.5 oz (W) DROP: 12 mm TYPE: Road THE MOST DEVOUT fans of Mizuno’s Rider often wax nostalgic about their favorite models. Some runners adored the 20th version’s mellow ride and extra cush; others flash back fondly to the svelte upper and speed of the 17. Ten versions from now, both camps will reminisce on this version as a game changer. The latest model carries over the sleek and stylish Waveknit upper of the 23, but benefits from the model’s most significant midsole switchup of the past five years. Taking the place of Mizuno’s older U4icX foam is the company’s all-new Enerzy cushioning, a thick wedge of foam in the heel that is softer and has better bounce than U4icX. The wave plate has…

PRICE: $130 WEIGHT: 10.3 oz (M); 8.5 (W) DROP: 8 mm TYPE: Trail NIKE GAVE THE Wildhorse 6 an update with an attitude: Bright and clashing overlays (it’s available in black, too), and a bulbous heel foam that looks like the shoe stepped in gum. Crucially, two words are missing from the update: “Air Zoom.” Nike scrapped the heel air unit in favor of a React foam, providing gobs of cushioning. There’s also a full rubber outsole with directional lugs for traction. So how is it as a trail shoe? Not so great, but our trails might not look like yours. The singletrack here in Pennsylvania is insanely rocky, causing testers to roll their ankles as the stiff forefoot slid off rubble and roots. The footbed also moved within the…

PRICE: $170 WEIGHT: 8.7 oz (M); 7.0 oz (W) DROP: 6 mm TYPE: Trail WHEN GRIP IS the most important thing on your run, look to this X-Talon, which reminds us a bit of soccer cleats. It’s light and lean—the “235” indicates the weight in grams of a men’s size 9—and has a narrow fit for fancy footwork and quick lateral movements at top speed. At just over a quarter inch, the aggressive squared-off lugs bite into the type of slop you’d find out on a pitch—think swampy turf and water-logged terrain. Plus, the shoe’s gusseted tongue ensures the shoe won’t get sucked off your foot in deep mud, while slick rubber overlays shed splattered mud that might weigh you down. Of course, there are a lot of features that…

Sylvia Jimerson Running for Resistance p.34 I met with a run coach, Aaron Burros, who told me to think of each distance run in small, two-mile chunks. He actually told me to train with two-mile runs, which also usually coincides with water stops for the longdistance races. So my brain just thinks, Run to the next water stop, walk through it, take a drink, and keep going. ALSO: I was a little late knowing how important it is to get a gait analysis and proper shoe fitting. OMG, shoes make the difference in everything.…

ADRIENNE DONICA TEST EDITOR HERE FOR THE GOOD AND HARD RUNS PRODUCTS I’M USING RIGHT NOW 1 / Salomon Sonic 3 Balance W $130 They’re firm, fast, and push me to keep pace when I’d rather slow down. 2 / Fitbit Charge 4 $150 I’m addicted to the Workout Intensity Map, which shows how my pace and heart rate change during my route. 3 / Eddie Bauer Multiclava $13 At this point, running without a mask would probably feel like running naked. LISTEN UP Best Advice I’ve Received as a Runner I was horribly out of shape but joined a group run anyway. A running mentor of mine was kind enough to walk part of the way with me, and told me I would get my fitness level back one…

RUNNING IS, I’D argue, the most democratic sport. Anybody can do it, anytime, anywhere. You don’t need to field two teams of nine players on a Sunday. You don’t need access to frozen ice rinks. And you don’t even need any pricey, specialized equipment. Just lace up a pair of shoes, head out the door, and you’re a runner. But, for a large percentage of our population, it isn’t that simple or accessible. Ahmaud Arbery’s killing shook the running community, forcing white runners like myself to acknowledge the privilege and safety afforded us simply because of the color of our skin. And recent protests and activism have brought into clear focus the systemic racism and social injustice that affects everyday life for Black, Indigenous, and people of color (BIPOC). But…

There’s only one way I can describe my training before a global pandemic turned our world upside down: autopilot mode. I was training for a spring half marathon, one I’d run many times before. It is a yearly race I always just…did. It anchored my training and life schedule by giving me 12 weeks of precisely planned workouts. If I didn’t feel like going for a run? Well, I still did it. I had numbers on a sheet and a ticking clock to race day. That was motivation enough. Then, for good reason, the race was canceled. I felt lost. If there is one (very small) positive of our new reality, it’s that we all have had to rethink why we run. I think many runners, including myself, took races…

Strengthening the muscles that surround our knees is key to stability and injury prevention, says Bethann Wittig, an RRCA-certified running coach, NASMcertified personal trainer, and fitness and personal training coordinator at Rutgers University. “The knee is involved in the full running gait cycle: When we flex it, the hamstrings contract; to extend it, the quadriceps come into play. All of these interconnected muscles need to be strengthened in order to protect that knee.” To strengthen the muscles that surround and support your knees, perform the exercises below for 2 to 3 sets of 8 to 10 reps. For single-sided exercises, complete 8 to 10 reps on each leg. Do this workout twice a week (or more if you are injury-prone) on easy running days or rest days. For videos of…

When the new coronavirus pandemic caused race cancellations across the globe, professional runner Tyler Andrews, 30, started brainstorming ideas: He wanted to bring recreational and elite runners together. Andrews had just launched his online coaching company, Chaski Endurance Collective, in May. To promote it and to spark some competition when there was none, he organized the Chaski Challenge, which included virtual 5K, 50K, and relay options. Runners could complete their races outside or on the treadmill, with the chance to win up to $6,000 in prizes. On the pro side, Andrews sought out several big names in running to break as many treadmill world records as possible. The event, if successful, would show that the treadmill isn’t something to dread and that all runners, whether they’re avoiding the elements or…

For the better part of 37 years, I have been a runner. I have collected my share of successes, like running in the 1990 NCAA Division 3 Cross-Country Championships, completing four Boston Marathons, and finishing 87 marathons total. I am proud of what I have accomplished with a pair of running shoes, but the most important achievement of my life is my 15 years of sobriety. I fought alcoholism and I still battle depression. Running has saved my life. I was diagnosed with depression when I was 19, but I know now that it started much earlier than that. I tried to commit suicide three times. Yet even with therapy, the best way I knew how to combat my dark thoughts was with a drink. For more than a decade,…

CHRIS LEE MAY train some of the biggest names in running, but his career started in the pool. Before he was head strength trainer for Tinman Elite running club in Boulder, Colorado—counting as his athletes Olympic-hopeful triathlete Morgan Pearson; Reed Fischer, who ran this year’s Houston Half Marathon in 1:01:37; and long-distance runner Laura Thweatt, who placed 5th at the 2016 Olympic trials—he was a collegiate swimmer at Montclair State University in New Jersey, specializing in the breaststroke. “I was getting incredibly strong for a swimmer, yet none of my times were improving,” he says. “I sat back one day at the end of my collegiate career and realized that we never worked on mobility.” That’s a problem, Lee says, “because if you increase your force output with strength training…

PRICE: $250 WEIGHT: 7.6 oz (unisex, men’s 9) DROP: 8 mm TYPE: Road AT THE OLYMPIC Marathon Trials in Atlanta earlier this year, Des Linden’s racing shoes caught our eye: They looked like the Hyperion Elite she’d been wearing in previous marathons, but the midsole appeared to be the softer, bouncier foam that Brooks has been using in its Hyperion Tempo trainer. It turns out, that’s exactly what it was. The first Elite used a superlight EVA foam that was exceptionally hard, but the new foam makes this version softer. According to Brooks, the Elite 2 is 14 percent more cushioned than the first version, and has 14 percent more energy return. The stack height in the forefoot and heel is also 2mm thicker. Like its predecessor, the shoe has…

PRICE: $115 WEIGHT: 7.7 oz (M); 7.2 oz (W) DROP: 5 mm TYPE: Road LIKE A BREAKOUT singer’s sophomore album or a blockbuster movie’s much-anticipated sequel, expectations were high for the release of the Rincon 2. If you’d headed out for a group run with our editors last summer, you’d have witnessed our devotion to the original model, which won a coveted Editors’ Choice award and became a favorite daily trainer among our staff. We raved about how it felt speedy without skimping on cushioning. Ahead of the release of this updated version, we hoped the 2 would keep everything we loved about the original. And for the most part, it succeeded. The shoe is still lightweight and speedy. With a springy ride and soft EVA midsole, it’s a shoe…

PRICE: $130 WEIGHT: 8.7 oz (M); 7.1 oz (W) DROP: 5 mm TYPE: Road THE FIRST CLIFTON will always be the shoe that changed our minds about Hoka, proving that maximally cushioned shoes can be lightweight and speedy, too. But save your fast days for the brand’s springier, lightweight options, like the Rincon 2 and Clifton Edge. The Clifton has evolved into a daily trainer since its introduction, and version 7 is best suited for base building and runs at a judicious pace. The engineered mesh upper provides some breathability, but it’s thick—the sandwich mesh has two layers—and that can cause overheating. It also fits extremely snugly; some testers had to go up a half-size in the Clifton. Once on foot, the cushioned heel collar caused no ankle rubbing. That…

PRICE: $120 WEIGHT: 9.3 oz (M); 7.6 oz (W) DROP: 5 mm TYPE: Trail SOME DAYS, YOU just want to push the pace. In those times, the light and cushy Torrent 2 delivers. The shoe has Hoka’s proprietary ProFly midsole, which is soft under the heel and firmer in the forefoot, buffering landings on rocky stretches. Our heel-striking wear-testers took note of the generous cushioning at the back of the shoe, with one stating that it was “built for comfort.” The Torrent 2 somehow feels lighter than the original, even though both the men’s and women’s weights are basically unchanged (the women’s is .1 ounce lighter). When Hoka introduced the Torrent, many of the brand’s diehard Speedgoat fans strayed, enamored with the new model’s light, low profile and how ferociously…

Kevin Hewitt Run for My Life p.36 At Boston 2010, I ran my PR of 3:02:37. It was by far my best execution of my race game plan. I stayed in control during the first half. I pushed the hills and finished the last five miles strong. I ran even splits the whole way. I learned just how important it is to execute your game plan to a T. ALSO: My go-to workout is the progression run. I love the thrill of starting out at a certain pace, then dropping the pace by 30 seconds per mile.…

RUNNER’S WORL D+ MEMBER DAVID FULLER, 4 5 SAN ANTONIO JUST KEEP MOVING WARMUP OR COOLDOWN? THE WARMUP. IT GETS ME MENTALLY PREPARED FOR THE RUN. CURRENTLY RUNNING IN Brooks Glycerin 16. I only run in Brooks. I was introduced to them a few years back, and it was a match made in heaven. Their cushion and sole are perfect for me. TRAILS OR ROADS? Trails! My favorite time to run is early morning, but I also run a lot in the afternoon. The San Antonio area has a lot of very good trail-running routes, but my favorite is the 7-mile Blue Loop Trail at McAllister Park. It’s quiet, peaceful, and makes me feel free and at ease. My Running Style in Three Words DIRECT, FOCUSED, STRESS-FREE. What Motivates Me…

As someone who runs almost every day, I love the exhilaration and freedom running brings. I crave the heart-pumping feeling of charging up a hill or those rare, wonderful moments when the effort doesn’t feel difficult at all. Even now, in the midst of a global pandemic, running helps me manage—albeit briefly—the ambient anxiety. The range of emotions you can experience over the course of one run amazes me. On one particular Sunday a few months back, I went from feeling the highest of highs to wanting to break down and cry just six miles later. After weeks of tending to a dull, sporadic pain in my hip, it was now throbbing to the point that I couldn’t push forward for one more step. Once home, I put myself on…

Rock ’n’ Roll VR Series / Every Weekend: The racing series offers a free app that tracks your training. Each weekend it poses a new virtual race or challenge, sending you badges and virtual swag if you compete. RUNROCKNROLLVR.COM Disney Wine & Dine Half Marathon Weekend / November 5–8: This may be one of your only shots to earn the Mouse’s famous finisher’s swag without the travel. Race a 5K, 10K, or half, and you’ll get the medal and shirt for the equally famous Disney fees ($79 to $252, depending on the race or combo of races you pick). RUNDISNEY.COM Personal Best Marathon Virtual Run / December 19: The goal is simple: Pick a distance, hit a PR. Choose a 5K, 10K, half, or full. For $35 the race organizers…

Despite the fact that “two-a-days” are standard practice among elites, some of us wouldn’t dream of adopting them—either we don’t have enough time or it would greatly increase our risk of injury. But it may be time to rethink that strategy. “There is a misconception that doubles are something only high-mileage, elite runners do,” says Steve Magness, exercise physiologist, running coach, and author of the books Peak Performance and The Science of Running. “But a lot of runners can benefit from them.” For good reason: Studies suggest doubling up and running in a depleted state can boost fat-burning, train the body to use glycogen more efficiently, and stimulate mitochondria production (more mitochondria can delay fatigue). In addition to the performance perks, there are postrun benefits, too. “By shortening the time…

PELOTON DIGITAL You’ll find hundreds of live and on-demand running classes that last as long as 60 minutes. TREADMILL TRAILS Can’t travel? This app takes you “outside” in the virtual world, with routes you can follow in Hawaii, major cities, or your favorite national parks. STUDIO Get a boutique studio treadmill workout in your earbuds. It’s an option for everyone—first-timers to regular marathoners. AAPTIV Mix curated playlists with great routines. Some trainers push form and pace while others aim for fun.…

PRICE: $190 | WEIGHT: 6.0 oz (unisex, men’s 9) | DROP: 4 mm | TYPE: Road ALL SKECHERS PERFORMANCE running shoes are incredibly light. After all, a lighter shoe is a faster shoe. So, when the company looked to add a carbon plate to its fastest shoe, it did so with the goal of increasing rigidity without adding weight. To do it, the company designed a “winglet” system using a carbonfiber polymer—it’s not a thin sheet of carbon-fiber like the ones found in other high-end racing shoes. Skechers places banana-shaped components at the edges of the forefoot, with mostly foam through the middle of the shoe. That allows your forefoot to flex laterally (side-to-side) as you go through your stride, and then directs forces forward as you engage those winglets.…

PRICE: $130 | WEIGHT: 10.7 oz (M); 8.9 oz (W) | DROP: 10 mm | TYPE: Road THE 880 IS a true workhorse—much like a Brooks Ghost or Nike Pegasus. It’s a daily trainer suited for everything from recovery jogs to long runs, and has a little zip when you pick up the pace. So overhauling a popular shoe, like the changes New Balance made to the 880v10 this year, is tricky—longtime fans fear that their favorite shoe will get messed up. But it worked here. The biggest change is underfoot feel: The shoe is softer on landing, but has the same snappy toe-off. Previously, New Balance used two relatively firm, full-length layers of EVA. In comparison to that shoe, though, the v10 feels livelier, with more bounce when rolling…

PRICE: $120 WEIGHT: 9.3 oz (M); 7.5 oz (W) DROP: 8 mm TYPE: Road THE SOPHOMORE VERSION of the Speed 500 is completely different than its predecessor. All that remains is its high-viz yellow; Puma overhauled the rest. Gone is the sock-like ankle collar and tricky lacing in favor of a traditional upper with a lighter, more breathable mesh. (The first version used punched-out eyelets throughout the upper that allowed you to truly customize the lacing of the shoe, but the corset-like setup proved a little tedious.) The shoe incorporates a stretchy midfoot strap that cinches snugly for better lock-down at fast paces. Testers who like their shoes tight loved the new foot-hugging band, although some found it could bunch up. Heel-strikers noted that the plush, almost spongy rearfoot cushioning…

PRICE: $120 WEIGHT: 9.5 oz (M); 7.6 oz (W) DROP: 0 mm TYPE: Trail MINIMAL BUT AGGRESSIVE perfectly defines Topo’s Runventure. The upper creases and pinches your foot the first couple of miles, but after this initial break-in period, you get a flexible shoe that’s nimble on both the road and the trail. Its multidirectional tread isn’t too toothy, allowing this hybrid to seamlessly shift from dirt to pavement. Even with a forefoot rock plate, you get enough ground feel to register the stones beneath your feet without getting punctured. Caught in a rainstorm? The mesh upper’s drainage ports served well over one soggy eight-mile run. My socks were wet, but there was no sloshing or sliding to steal focus from the ground ahead. This shoe truly shines when the…

PRICE: $170 WEIGHT: 11.6 oz (M); 9.6 oz (W) DROP: 0 mm TYPE: Trail I’M MOSTLY A roadie whenever I’m not testing trail shoes. But the Olympus 4—and the pandemic—pushed me out of my comfort zone, embracing the solitude of my local trails. That surprised me, given some issues I had with the 3.5, which felt too brawny. The shoe’s wide fit had my foot swimming inside it; running felt cumbersome and sluggish. The 4 maintains the same 33mm stack height, but Altra overhauled the upper, giving it a tighter fit, secure lacing system, and gusseted tongue. That delivered a stable ride that kept my feet from sliding inside it. With the extra-wide toebox, the Olympus still looks brawny and weighs more than similar trainers, but the ride feels light,…

HOW TO BUY A HYDRATION PACK Hydration packs come in a handful of styles—bladder or flask holders, pockets galore or light and minimal. We consulted news editor and ultrarunner Drew Dawson to highlight the top hydration pack, and video producer and ultrarunner Pat Heine to explain the options you have when buying: HYDRATION SYSTEMS: Your pack will use either bladders or soft flasks. Large bladders with a long hose allow you to carry more liquid in the rear of a pack, in capacities of one liter and greater. Others packs have soft flasks. I like to carry both plain water and electrolyte drinks, so splitting liquids into half-liter flasks allows me to further dial in my nutrition. CAPACITY: Slimmed down, minimal packs are great for long training runs and races,…

I’d never seen anything like it. About 700 runners from all walks of life sharing the streets to protest systemic racism, police brutality, and the killings of Mr. George Floyd, Mr. Ahmaud Arbery, Ms. Breonna Taylor, and others whose names we need to keep saying. When I called on every run captain in this city, I prayed for a response. Never had all the crews united. Not for anything. Then, as this historic moment in our country’s story called on all of us to do our part, runners answered the call to join together in a two-mile protest run. As I and the other captains spoke, you could see the emotion, intentful listening, and learning happening as we exposed people to the realities of being not only a runner but…