Runner's World Issue 2 2022

MICHAEL FANELLI RW+ Member, P.26 My favorite piece of running gear is a Lululemon half-zip long-sleeve top. It has thumb-hole hand-warmers for chilly mornings, wicks actively, fits perfectly, and is fashionable enough that I’ll often wear it while not running, with a sport coat over it. I have this top in four colors. ALSO: When a run gets tough, I remind myself that the discomfort is temporary—and that before I know it, I’ll be soaking in a hot Epsom salt bath with a nice glass of wine. The positive visualization takes me far. JOSEPH WHITE The Day a Killer Came, P.32 My worst day running was one when it became too painful to finish a simple training run. Turns out it was a combination of a lot of small stuff,…

RUNNER’S WORLD+ MEMBER BEATRICE ROSEN, 27 DENVER IF IT’S NOT FUN, WHY ARE YOU DOING IT? RUNNER'S+ WHY I STARTED RACING I played tennis for four years at Emory University, where we won two Division III national championships. Two years after graduating and taking a break from competitive sports, I got the itch to run a marathon. I ran my first one in 2018 with my cousin. It was really just a bucket list thing, but it went well and I ran 4:01! SWEAT SOUNDTRACK I run half of the time with music and half without. There’s something special about running in silence when it’s really quiet out, so when I switch to music, it fires me up. My ultimate hype song: “Another One Bites the Dust,” by Queen. Favorite…

WHAT TO EAT AFTER A RUN News flash: Running depletes your body of important nutrients. Replenishing them postrun is essential. “The faster you can get fuel near the end of the run, the better,” says Yasi Ansari, MS, RDN, CSSD, spokesperson for the Academy of Nutrition and Dietetics. While the best time to eat after a run depends on the duration and intensity of your workout, Ansari recommends filling up within an hour of training and again within two hours. Every runner’s body is different, so your best bet is building a recovery meal plan with a registered dietitian nutritionist. But as a rule of thumb, most runners should eat easily digestible carbs and easy-to-tolerate foods after a sweat session, says Ansari. “The body is like a sponge after hard…

Even after an easy run, I don’t have much of an appetite right away. And if it’s after a really hard effort, sometimes just chewing sounds like a second workout. My solution is a smoothie or shake: protein powder, ice, sometimes frozen fruit or frozen zucchini, and a splash of almond milk. Depending on my mood, I’ll dig around in the spice cabinet and pick something to add flavor or anti-inflammatory benefits—I like turmeric, ginger, cocoa powder, cinnamon, nutmeg, and even a sprinkle of chili powder. I make my smoothies pretty thick, so I can dip in chips or pretzels when I’m ready to eat something. (Simple carbs help shuttle those nutrients to muscles.) I’ve been told it’s weird, but don’t knock it till you try it!…

Race-wise, my stomach is a little sensitive, so when I cross the finish line, I make sure to have water and electrolytes. Maybe that free banana. For regular runs, it’s usually coffee and a pastry. I’ll either end my run at my favorite coffee shop, Lit, or shower off and then head to Lit. This is basically what I order every day: black coffee and a sourdough Danish, which is usually topped with nuts, fruit, and some type of vegan cream or drizzle. I convince myself this breakfast covers it all: hydration, carbs, protein. That fruit spread or chocolate-covered plantain totally checks off vitamin C and antioxidants. When the shop isn’t open, I’ll have sunny-side-up eggs, tomatoes, and a greasy, juicy burger. My brunch flex is Inflammation City—sorry, Tom Brady.…

I do try to eat within 30 minutes of ending a run, though it doesn’t always happen. I aim to get a mix of protein (for muscle rebuilding) and carbs (for muscle recovery and refuel), but sometimes I just crave hydrating foods like fruits and veggies. I’ll often have an apple or banana with peanut butter, carrots and hummus, and/or my favorite electrolyte drink, Roar. I also love a green smoothie or smoothie bowl, which means I top it with granola, berries, and almond butter.…