Innholdsfortegnelse for August 2017 i Runner's World

Sunburn Stay hydrated and cool, and take ibuprofen every few hours to address inflammation. Topical aloe vera (1) can also provide relief. You can drain blisters with a needle sterilized in rubbing alcohol, says Phillip Keith, M.D., a dermatologist in St. Paul, Minnesota. However, he says to “leave the roof of the skin intact” to expedite healing and prevent infection. If you’re experiencing fever or nausea, the burn requires medical attention. Otherwise, Keith says, you can continue training, but run in the early morning or evening and use petroleum jelly (2) to protect against clothing friction. Burning Eyes According to Durham, North Carolina–based board-certified dermatologist and marathon runner Brooke Jackson, M.D., when you tear up, “your eyes are doing their job of getting out an irritant.” If that’s not enough,…

In 2012, robin arzón left her job as a corporate litigator in New york City to found the global fitness collective and quarterly magazine, undo-ordinary. the 35-yearold is also now an adidas brand ambassador and 23-time marathoner. she uses every workout and running route as a runway. “My style is my armor. that is how I feel most prepared for victory,” she says. here, she shows off the outfit that makes her feel the fiercest. 1. “I bought this choker in Tulum, Mexico, and I wear it a lot during my workouts because it doesn’t swing and get in the way like a necklace would.” 2. “I live in sports bras. I have this Adidas Crossback in about 30 different colors, and I can move the straps around when I…

Inhale deeply into the technical fibers of the New Balance singlet and you’ll get a light whiff of funk. It’s the unique odor of a garment that’s traveled thousands of miles—through international and state borders, over oceans, up mountainsides, and across finish lines—accumulating sweat from dozens of strangers participating in an internet stunt called “The Traveling Singlet.” Steve Leach, a 49-yearold graphic designer and runner from York, Pennsylvania, started the project last November on the 250,000-member “/r/running” Reddit forum. By the end of May, the singlet had been shipped to 19 people in North America and Europe. Almost 100 others are on a waiting list to receive it. “I’ve really gotten a kick out of seeing all the places it’s gone and the people who’ve worn it so far,” Leach…

Running has its meccasÑ pilgrimage-worthy routes like Central Park’s big loop; the Boston Marathon course; the mountain switchbacks in Boulder, Colorado; and Chicago’s Lakefront Trail. But this country is full of lesserknown destinations deserving of a runcation. They may not have big-city allure or a prestigious race to showcase, but they do have burgeoning running cultures bolstered by stunning views, delicious food, and locals hoping you’ll visit and share a few miles. Here are eight running havens tailor-made for summer weekend getaways.…

Many millennials are familiar with Wilmington, North Carolina, even if they don’t know it by name. Teen TV dramas One Tree Hill and Dawson’s Creek were filmed here, not because of its amazing southern comfort food and beaches— which it has in abundance— but because this self-declared “Hollywood East” (nicknamed “Wilmywood”) boasts screenready riverfront sunsets and historic cobblestone streets, perfect for walking off teen angst or, for that matter, postrace soreness. For runners, it offers way more than TV and movie sightseeing. WHERE TO RUN the Riverwalk, which follows the Cape Fear River for 1.8 miles, is a must- run at sunset, if you don’t mind dodging the occasional film location tour. The boardwalk begins at Nun Street, but start a few blocks south at Waterline Brewing Co. for easy…

F or the editors of Runner’s World, “fall race training” has come to mean “prepping for one of the events at the Runner’s World Half & Festival,” which starts October 20 in Bethlehem, Pennsylvania, and includes a 5K, 10K, half marathon, and trail race (rwhalf.com). When we need help reaching our goals, we hit up top coaches for advice—and here, we’re passing along the wisdom they shared with our Half & Festival staff ambassadors. Use the tips and techniques on the following pages to reach your fall goals, whether that means completing your first road or trail race, notching a fast finish, or taking on a challenging half (like ours!).…

Who are you? A First-Time Racer your goal: Love Your Debut 5K Establish a run-walk plan. According to Jeff Galloway—the 10,000-meter Olympian turned famous coach—newbies who walk should start with either five seconds of running followed by 25 seconds of walking or 10 seconds of running followed by 50 seconds of walking. Begin your first run-walk with 10 minutes of walking, then do a 10-minute period of run-walking, and end with a 10-minute walk. Every week or two, expand the run-walk period and shorten the warmup and cooldown by three or four minutes. Work up to run-walking for a full 30 minutes. Build endurance. While you don’t need to go farther than three miles in training to complete your first 5K, Galloway recommends working up to four or five: “That…

Meet the halls The First Family of American distance running (Ryan and Sara Hall, and their four daughters, above) will participate in our Bethlehem, Pennsylvania, races, take part in our seminars, and hang out with runners like you. You may recognize Ryan for his appearances in two Olympic Marathons, his American half-marathon record, or—since his retirement from pro running last year—his newly muscular physique. Sara continues to run professionally, now focusing on the marathon after many years of success in cross country and on the track. Hana (17), Mia (13), Jasmine (9), and Lily (6) aren’t setting national records yet—but they will be running our races. (Hana and Mia will join their dad in the 5K, Jasmine and Lily will run the kids mile, and Sara will do the 10K…

whether fresh, frozen, or dehydrated, blueberries are loaded with nutrients and anthocyanin antioxidants that reduce inflammation, and boost heart health and immunity. “we eat as many as we can, right off the bush, like bears,” says Fischer, author of the beetlebung Farm Cookbook, who lives on martha’s vineyard. For more, see beetlebungfarm.com. 1. Easy snack Cool off postrun with a small bowl of frozen berries. 2. Pancakes Fold in 1 tablespoon fresh or frozen berries per quarter cup of pancake batter. 3.Mint Topping Toss fresh blueberries in a bowl with a sprinkling of sugar, whole mint leaves, and a small splash of water. Freeze in a single layer on a baking sheet, 1 to 2 hours. Remove from freezer and mash with a fork. Serve atop yogurt or granola. 4.…

OBJET D’ART Smeg blender Standard functions (4 speeds, 3 preset programs), but will spruce up your countertop. $250 NO-FRILLS Oster Classic Series Durable and simple, with a high/ low toggle switch. Best for pureeing soups or making pesto. $60 BASIC MULTIPURPOSE KitchenAid 5-Speed The glass carafe is a good size for healthy portions. $130 SPLURGE Vitamix Ascent A3500 with Perfect blend Smart Scale and recipe App This bells-andwhistles model— with wireless connectivity— works with the scale and app for perfect measurements. Blender: $620, Scale: $100, App: Free HANDHELD bella rocket blender Perfect for grinding coffee and spices, or a quick to-go breakfast. $25…

Some people seem to really hate running. Maybe they’re remembering a bad childhood experience—the dreaded gym-class mile!—or they have a coworker who won’t shut up about the race he ran last month. or perhaps they just hate us ’cause they ain’t us: it must be hard to feel like exercise is a chore to be avoided instead of the delight we know it to be. still, a snarky retort (“no, running will ruin your knees!”) isn’t the best way to convert skeptics. use this information to craft a diplomatic reply to four common critiques. Jeff Galloway is a 10,000-meter Olympian and well-known coach who promotes the run-walk method. • Numerous studies show that runners have healthier bones and joints than their nonrunning peers. You’re more likely to develop arthritis if…

MOMENTOUS North Carolina Senator Thom Tillis collapses and is transported to a hospital by ambulance while running the Capital Challenge three-mile race in Washington, D.C. He later posts a video to Twitter saying he’s fine. The New Yorker reports President Donald Trump believes that “a person, like a battery, is born with a finite amount of energy,” and that exercise is misguided. Sad! While on a run in Vancouver, British Columbia, Canadian Prime Minister Justin Trudeau photobombs a group of teens taking pictures for their prom. STOP! Approximately 130 medals from the 2016 Summer Olympics in Rio de Janeiro have chipped and show signs of rust. A spokesman from the games blames extreme weather for some of the defects, saying plans are in place for athletes to replace their damaged…

Eugene, Oregon, may own the nickname “Track Town, U.S.A.,” but locals in Fayetteville claim their city as the Track Capital of the World. And it’s not as far-fetched as you might think. The town is home to the University of Arkansas, whose legendary track-and-field and cross-country coach, John McDonnell, led more teams to national championships (40!) than any other college coach in any sport in the country. But the town isn’t runner- crazed just because of the talent it attracts. “We live in the heart of the Ozarks near the Ozark National Forest, so people just want to be outside,” local runner Nelson Slinkard says. To take advantage of the scenery, city governments invested in a trail system connecting communities in Northwest Arkansas. The resulting 36-mile Razorback Regional Greenway runs…

Who are you? A Hilly Half Fun-Runner your goal: Train Enough to Enjoy It Hit the hills… The only way to have fun at a race with a lot of ups and downs— and the Runner’s World Half is pretty much all ups and downs—is to climb and descend regularly in training. “Instead of doing a speed- focused training cycle, it makes a whole lot more sense to focus on hills,” says Atlanta-based coach Janet Hamilton (runningstrong.com). If you almost never run hills now, seek them out once per week: Find a hill (or bridge or parking garage) that will allow you to climb for about 60 seconds, and run it a few times during a midweek run that’s longer than your shortest recovery runs. Once you’re comfortable with that,…

Who are you? A Roadie Trying Trails your goal: Don’t Hurt Yourself Train on trails. Road runners who drop into a trail race tend to underestimate the difficulty of uneven terrain and big climbs and descents, says pro ultrarunner and coach Sage Canaday (sagerun ning.com). To prepare for a short trail race, you must run on technical terrain at least once or twice per week, starting with your shortest, easiest runs and progressing to slightly longer ones. “Start slow, stay relaxed, and kind of dance with the terrain,” Canaday says. “The coordination between your feet and legs will get better over time—a lot of it is practice.” Rehearse on similar hills. Find your race’s elevation profile on the event website. Then determine the length of each major hill, as well…

“Here’s your jockbra, ladies!” It sounded like the kind of catcall a woman might hear on the street. Except this was a design session where Lisa Lindahl was working with her friend Polly Smith on a supportive bra for runners, and the heckler was Lisa’s husband, strutting around wearing a jockstrap stretched across his chest. Lindahl tried the item on her chest, and a solution began to take shape. This was the summer of 1977, during the height of both the women’s liberation movement and the first jogging craze. Yet for all the things women did in their Maidenform bras, running in comfort wasn’t one of them: Traditional lingerie let runners’ breasts bounce and whirl like Lotto balls. So Lindahl, a graduate student at the University of Vermont, was determined…

THE INBOX BUSTING BARRIERS Read the article, about marathoner and women’s health advocate Alexis Fairbanks’s struggles with body image, at runnersworld.com/bodyimage. Lomas and Rowen have curated this month’s Runner’s World playlist, including a few tracks they cowrote. Listen at runnersworld.com/playlist. I just finished the online piece “It Took Me Years to Realize I Had an Eating Disorder.” As a registered dietitian working specifically with individuals struggling with eating disorders, I say THANK YOU. So many of my patients have turned to running as a means to make them thinner— or worse, as a form of self-punishment. This is heartbreaking. I appreciate you continuing to bring these issues to light. The more you do so, the more you reduce the stigma and barriers that keep people from getting help. KELLY MAY,…

You’ve heard the warning: by the time you notice you’re thirsty, you’re already (cue ominous music) dehydrated—and that will slow you down. so it’s worth considering the counterintuitive results of a 2009 experiment. French researchers weighed 643 runners before and after a marathon to estimate how much fluid they’d lost. the fastest runners, it turned out, were the most dehydrated: sub-3:00 finishers lost an average of 3.1 percent of their starting weight, those between 3:00 and 4:00 lost 2.5 percent, and those slower than 4:00 lost just 1.8 percent. this effect is even more pronounced at the elite level: When haile gebrselassie became the first sub-2:04 marathoner in 2008, he lost 10 percent of his starting weight— far more than the 2 percent loss that the american College of sports…

FOR WOMEN nike Breathe Cool Tank Dri-Fit 100-percent recycled polyester evaporates sweat almost as fast as it wicks it from skin. The breezy material didn’t stick to us, and the T-back design allows arms to swing freely. $35 FOR MEN 1. new Balance max Intensity S/S Tiny holes are cut into cool (and cooling) patterns throughout both the chest and back. The lightweight, slightly waxy-feeling polyester fabric dries quickly. And with classic tee styling it’s a versatile top.$50 2. The north Face Better Than naked Singlet Guys who like to go topless in the summer should consider this quick-drying tank that sucks moisture off the torso. The lightweight fabric breathes fantastically, aided by an almost fully mesh back. $45 3. Saucony Freedom Short Sleeve Bank miles all summer in this…

ARID CLIMATE Moroccan Chermoula Spicy foods, like hot peppers, actually help cool your body down by raising your internal temperature and making you sweat. Makes 4 servings 1 cup fresh cilantro leaves 1 cup fresh flat-leaf parsley leaves 2 Tbsp. fresh lemon juice 3 cloves garlic, minced 1 fresh serrano pepper, seeded and chopped 2 tsp. ground cumin 1 tsp. smoked paprika ¹⁄2 tsp. kosher salt ¹⁄4 tsp. red pepper flakes ¹⁄4 cup extra-virgin olive oil In a food processor, blend together cilantro, parsley, lemon juice, garlic, serrano pepper, cumin, paprika, salt, and red pepper flakes. Pulse until herbs are finely chopped and everything is combined. Stir in olive oil. Refrigerate in airtight container for up to 3 days. Serve at room temperature. To use: Brush chermoula over fish, veggies,…

News, Trends, and Regular Runners Doing Amazing Things Near right: Training near his home in Ontario. Far right: Winning the 2015 FloTrack Beer Mile World Championships in a (then) world record 4:47.17. If you’ve ever balked at the price of a craft-brewed six-pack, take note: Lewis Kent actually gets compensated to chug. of course, the world’s first professional beer-miler also has to know his way around the track—and fast. the 23-year-old pays his bills by slugging 12 ounces of 5 percent abV lager, running a quarter-mile, then repeating three times, in extremely rapid succession. running- shoe giant brooks drafts his paychecks. Kent toes the line every few months in a pair of custom-made hyperion racing flats (top right, center) with a Canadian flag on the back and “run hoppy, Live…

Chances are you’ve never heard of Bishop. While its more runnerfamous neighbor to the northwest, Mammoth Lakes (a training haven for elites like Meb Keflezighi), may overshadow this remote Eastern Sierra enclave, Bishop packs as much small-town charm as it does vertical relief. The region has mining roots, but is ideally situated for adventure. “There’s more than a lifetime’s worth of trails to explore,” says Jeff Kozak, an ultramarathoner and salesperson at the local running shop, Sage to Summit. “It’s an unparalleled expanse of mountains and wilderness.” The town mostly draws visitors for its world-class bouldering, trout fishing, and backpacking, which means not only will the surrounding trails offer solitude, but there are also plenty of cross-training and outdoor excursions when you want a rest from logging miles. WHERE TO…

There’s something about enjoying a cold one in the fresh air of a park, surrounded by friends, with the jovial notes of a polka band playing in the background. The Germans call this state of being gemütlichkeit, meaning geniality, warmth, and good cheer. You’ll find this atmosphere in Milwaukee’s Beer Gardens— or biergartens, as many still call them. Today, these places welcome not just drinkers but also runners, with the launch of The Traveling Beer Garden 5K series that ends with a free pint and a medal that doubles as a bottle opener. As they say in Germany (and Milwaukee), prosit! The city welcomes both casual and dedicated runners with these races, along with miles of lakefront paths, river trails, and four full marathons—including the Milwaukee Marathon in October. WHERE…

Sprinkled around these 11 narrow lakes in westcentral New York are worldclass wineries, historic towns and museums, and, of course, miles and miles of stunning trails. The largest city in the region is Ithaca, with a population of about 30,000, which means it’s easy to find solitude in the area’s many running spots. “I’ve run in places all over the country, but when I think of trail running, these are the trails I think of,” says Ithaca runner Vinny Cappadora. “The dark dirt with a mix of roots and rocks, the thick, green brush, the maple and oak trees everywhere— it’s quintessential northeast running.” WHERE TO RUN hammond hill State Forest contains 16 miles of trails with access points in the towns of Richford, Caroline, and Dryden, all within 25…

Key: STRIDeS Do 6 to 8 20- to 30-second pickups postrun. LONG Keep a comfortable pace. eFFORT HILLS (GRADUAL) After an easy warmup, run repeats on a gradual hill, maintaining a comfortable effort level as you climb and descend. Cool down to complete that day’s distance. eFFORT HILLS (STeeP) Same, but find a more challenging hill. RUNS WITH RACe PACe After at least a mile of jogging to warm up, run at goal pace. Jog a mile to cool down. PACe HILLS During your warmup, gradually ramp up to race pace. Then, hold that effort on a mix of hills (slowing on climbs, speeding up on descents). Cool down at an easy pace. LONG WITH HILLS After a few flat, easy miles, seek out serious hills. Maintain a comfortable effort…

Who are you? A Long-Distance Junkie Seeking a Short-Distance PR your goal: Learn Proper Pacing Trust your base. Drop down from half- or full-marathon training to race a 10K, and you’ll likely wow yourself— even if you haven’t been doing much speedwork, says Hamilton. Long runs and high volume develop super-strong cardiovascular and musculoskeletal systems. You’ll need to run 25 to 35 miles per week (with 30 to 40 percent of your mileage going toward a weekly long run) to run your best 10K—no biggie for half- or full-marathoners. Run fast... Still, running your fastest 10K requires speedwork. “Training at 5K pace builds that horsepower,” Hamilton says—the strength and turnover you don’t develop when prepping for long-distance events. Ten to 12 weeks out from race day, add a weekly interval…

“If you commit to moving every day, you just feel great in your own skin.” I ran in high school as conditioning for the cross-country ski team. I was always the slowest, so it was like torture for me. I didn’t start running again until after my younger daughter, Phoebe, was born in 2007. It must have been the pregnancy hormones, but a friend convinced me to sign up for my first triathlon. As a mom—especially a working mom—it’s all about getting as much bang for the buck. If you have sneakers and a sports bra, you can run. I’m never going to be on the Olympic team and that’s okay. I’m just going to run and I’m going to feel great when it’s done and that’s that! I think…