Innholdsfortegnelse for November 2016 i Runner's World

Pointer stands out at races, not just for her colorful wardrobe, but for what she calls her best accessory. “A big smile goes with everything,” she says. “When I see a race photographer, I throw out that peace sign. I like to show how much fun I’m having.” The talent-acquisition specialist started running after separating from her husband in 2006. “Running helped me feel strong,” she says. She’s since done a dozen half marathons and is training for her second marathon, New York City on November 6. Pointer, who was named “best dressed” in high school, still has a passion for fashion. “I believe in dressing the part,” she says. “I love feeling like a woman and looking like an athlete. “My TomTom Spark keeps me on pace. I ran…

I fell in love with running the year Joan Benoit Samuelson won gold in the Los Angeles Olympics. Like most American families, we turned the television on when the games were on. In 1984, I was 11 years old, and gymnastics, swimming, and track & field were background noise from morning to night. We listened to most everything, but took our seats on the couch after commentators announced it was an American coming into the L.A. Coliseum to claim gold in the first Olympic Marathon that women were permitted to run. There she was, waving her white hat to the fans as she made her way toward the finish line. I moved closer to the television to catch the joy in her smile and the ovation of cheers that filled…

THE NEW YORKER “I’m from New York, so the marathon has been on my bucket list.” GOING PUBLIC “I didn’t have any gay athletes to look up to growing up. When I started seeing athletes in other sports coming out, it lit a fire under me. I wanted to open myself up to the possibility of being a role model.” FAST RELIEF “A month after I came out publicly, I set a twominute half-marathon PR. I attribute that to my announcement—a weight was lifted.” FULL TILT “I like workout days. I’m not a fan of the take-iteasy days in between.” DEENA’S DIRECTIVE “My times were nothing special in high school. I read an interview with Deena Kastor in which she talked about being consistent and believing that results will come…

On May 11, Spence ran a sub-5:00 mile—for the 41st year in a row. It’s the longest known streak of its kind. Spence logged his 4:54 mile on the track at Shippensburg University in Pennsylvania, where he competed and now works as the head cross-country coach and assistant track coach. Spence, who ran the 1992 Olympic Marathon, runs five days a week, in addition to cycling and weight training. He’s worked to overcome an Achilles injury that’s nagged him for years and threatened his streak in 2015 (he clocked 4:55 that year). “I’m going to keep on it as long as I can,” he says. “I don’t know how the aging process works, but I think I can keep it up for a few more years.” 75, 74, 74, 71…

I started working with new runners in 1973, the year after I ran in the Munich Olympics, when Florida State University asked me to instruct a course in beginning running. I used my run-walk method for the first time with my students, and it proved so successful that I’m still teaching it—and using it myself—today. While plenty has changed in the last 43 years, this is still my best advice. TAKE WALK BREAKS Walk breaks prevent aches, fatigue, and burnout. Newbies should only walk until they can do so for 30 minutes. Then, use 10 minutes of the 30-minute session to run-walk—run for 10 seconds, walk for 50 seconds, repeat 10 times. Lengthen the run-walk period by three to four minutes each workout. Once you can spend 30 minutes at…

YOU’D BE CRAZY to run a marathon without drinking anything along the way, yet that was the status quo until the 1960s. “People thought that drinking cold beverages while running would give you side stitches,” says 1968 Boston Marathon winner and Runner’s World Editor-at-Large Amby Burfoot. Eating on the run? Unthinkable. “The concept of sports nutrition didn’t exist as it does today,” says Honey Stinger cofounder Bill Gamber, who became so famished during Ironmans in the ’80s that he would devour a whole barbecue chicken after crossing the finish line. Science has since helped runners understand the power of proper fueling, and today, sports nutrition has become a multibillion-dollar industry. While runners turn to their favorite brands, the principles are the same: simple carbohydrates, electrolytes, caffeine, carb-to-protein ratio, and protein…

LET’S GET THIS OUT OF THE WAY: Running won’t ruin your knees, no matter what your smug, sedentary coworker says. “There are three large studies that show long-term endurance running doesn’t seem to affect joint health,” says Richard Willy, P.T., Ph.D., an assistant professor of physical therapy at East Carolina University in Greenville, North Carolina. In fact, runners may have healthier joints than their inactive counterparts, says Max R. Paquette, Ph.D., an assistant professor of biomechanics at the University of Memphis. It’s well known that weight-bearing exercises like running strengthen bone and muscle, and it’s believed that it might do the same for cartilage, the tissue that cushions joints. And strong muscles—built by running and strengthtraining (see page 58)— support joints so they are less vulnerable to injury. Yet there’s…

Forget registration fees,road-closure permits, water stop volunteers, or giving city council a heads-up. It’s 2016. You can get thousands of people to run a free 5K with a tweet. Like this one: “Breaking News people....I’m flying back to Boston tonight after my shows in Baltimore. I’m going to run a spontaneous 5K in the morning.” In June of 2015, it got 300 people to gather at a public park in southwest Boston, 18 hours after cropping up in their feeds. They didn’t sign up for anything, follow a training plan for weeks, or expect a medal at the end. They just showed up and ran. Of course, it helps that the tweet came from Kevin Hart. Yes, that Kevin Hart. The 5-foot-4, 37-year-old comedian who sells out arenas at the…

IN MY 13-PLUS YEARS of editing this magazine, it has both humbled and amused me to know that it was born a year and a half before I was. It helps me think of my job as being a sort of caretaker of a beloved institution—yes, one that is changing radically in the digital age, but also one with a rich and relevant history. In January 1966, Bob Anderson, a high school senior and 4:42-miler in Overland Park, Kansas, launched a mimeographed newsletter to provide the training and racing information he couldn’t find anywhere else. He called it Distance Running News, published two issues in that first year, and charged $1 for a subscription. In 1970, Anderson increased frequency to six issues per year, changed the publication’s name to The…

Before there were finisher’s T-shirts and medals at every race, before the big running booms when “jogging” was for the crazies or the mystics, a group of Bay Staters came together to run through central Massachusetts. The North Medford Running Club, founded in 1933, is the country’s second-oldest running club— second to its local rival, the Boston Athletic Association, which was formed in 1887 and organizes the Boston Marathon. Fred Brown created the group in the small town six miles north of Boston and built it into a premier club in New England. Brown, who put on some 4,000 events during his 59 years as club president, died in 1992 at 86. But he’s still exalted among the club’s 300 members. “If you didn’t know Fred, you didn’t know running…

MOMENTOUS STOP! GO! FRIVOLOUS There are calls in Britain for Mo Farah, who won Olympic gold in the 5000 and 10,000 meters in 2012 and 2016, to be knighted… …yet a flight attendant reportedly sent Farah to the back of a line as he waited to board a connecting flight home from Rio and refused to acknowledge his business-class ticket. Caroline Wozniacki’s dad blames the tennis pro’s decision to run the 2014 NYC Marathon for her recent injuries and performance slump. Joe Biden on Donald Trump’s claim of having impressive stamina: “I’d like to jog with him. I don’t think he could keep up.” A paralyzed (and pregnant!) British woman finishes a half marathon wearing a robotic exoskeleton. Clare Lomas covers 13.1 in five days. Supermodel Gigi Hadid shares the…

It’s impressive enough that Bob Kempainen, then a pre-med student juggling 100-mile training weeks with the rigors of school, won the 1996 U.S. Olympic Marathon Trials (on the course of the Charlotte Observer Marathon) in a course record 2:12:45. But that he did it while vomiting—not once, but twice— during the last two miles of the race? That made him a legend. Kempainen, then 29, started feeling queasy at mile 22. Yet he came from behind to pass the two frontrunners and take the lead at mile 24. Despite his upset stomach, which he attributed to a sports drink, Kempainen not only maintained his lead, but also picked up the pace. A few months later, he ran a 2:18:38 marathon in the 1996 Olympics (placing 31st) in Atlanta, as he’d…

There was a time, believe it or not, when it was unheard of for runners to eat or drink anything midrace. But when Gatorade was developed in 1965 to replenish carbohydrates and electrolytes that athletes lost through sweat, it changed the sports nutrition field. Today, Gatorade (or one of several brands) is served at scores of marathons, including New York City. In fact, on November 6, Gatorade will supply the Big Apple with 1,335 gallons of endurance formula along the course. And the company recently announced a new organic sports drink: G Organic. Brands now also tout protein-packed recovery drinks, midrun energy chews, and energy bars. For more, see “Expires Never,” page 48.…

In 1982, RW asked six famous marathoners what the world record would be in 2050. Just one—Alberto Salazar, now a prominent coach—predicted a time of 2:00:00. Wishful thinking? Not according to the scientific team behind the Sub2 Project, launched in late 2014 to bring a two-hour marathon closer to reality. The project’s focus on marginal gains offers insights that are useful even for those of us chasing more modest PRs. RUN COLD Conditions that feel comfortably cool when you’re jogging can still be warmer than optimal for racing. In 2012, French researchers analyzed 1.8 million marathon results and found that the fastest times occurred with surprisingly chilly raceday temperatures of 43 to 44 degrees Fahrenheit. Of course, you can’t choose the weather. But if you’re hoping the planets will align…

IN 1986 I wrote my first column for Runner’s World, covering sports drinks and hydration. Over the years, my columns have been based on the latest scientific research available. And while performance nutrition has undoubtedly changed, even flip-flopped, these are steadfast truths to keep in your fuel belt. THERE IS NO “MAGIC” PLAN What you eat depends not just on factors like gender, age, fitness, and genetics, but also on your training plan and goals. This means your recommended range of macronutrients (carbs, protein, fat) changes—which we now call periodized performance eating. Start with nutrition articles (like mine!), but tailor the advice to fit your body’s demands. WHAT TO DO Keep a log and take photos of your training diet during your low mileage and higher intensity seasons. Use a…

THE INBOX FAN FROM AFAR I wanted to take a moment to thank you for allowing me to live vicariously through your articles. In 2005, I moved to Afghanistan to help the country rebuild after years of war. I am not military, but came here voluntarily because I thought I could make a difference. I’ve tried to keep running, which is a rare activity here. Stray dogs and security issues are enough to keep most people off the streets, but I have discovered that I can run around my house and that 20 laps is equal to one mile. Your articles help me fill in the gaps that connect me with runners around the world. —BEN O. (VIA EMAIL) OLYMPIC EFFORT Thanks for an excellent article about Galen Rupp (“Ready…

When he’s not crunching election numbers for Rachel Maddow and Brian Williams or anchoring the weekday 4 p.m. hour of MSNBC Live, polling wizard Kornacki can often be found running in Manhattan’s East River Park. A cross-country runner in high school, Kornacki drifted from the sport while at Boston University before rediscovering his passion for it. In his mid-20s, he went two years without missing a day, and he once ran 26.2 miles on his own to prove he could do it. Today, Kornacki, 37, runs three to five miles a few times a week. “I’m a pretty conservative runner as a result of being extremely liberal in the past,” he says. In the spirit of election season, we asked Kornacki about running’s influence on campaigns he’s covered—and how he…

I recently went shopping for new running shorts and left the store disappointed. Every pair I saw had an inseam of 1½ inches! Whatever happened to short shorts? —Dave N., Asheville, NC Fashion is a fickle thing, Dave. Even in running. I don’t know who decided that running “shorts” should now extend 1½ inches down the thigh—sometimes even two!—but I don’t like it any more than you do. Shorts should be short, dammit. I recommend you do what I do: Buy the skimpiest pair you can find, then shorten them at home with a pair of scissors. Be sure to take off the shorts first. That’s a lesson I learned the hard way. I want to run a marathon. Any advice? —Kathrine S., Syracuse, NY My advice, Kathrine, is to find…

 I t’s odd to look at a magazine nearly as old as I am, especially when the person on the cover always looks so young. Then again, Runner’s World gets a new printing every month; I, on the other hand, am the original edition, somewhat faded and dog-eared, with much of my self out of date. ¶ This magazine was born in 1966, a year after I was, though I was reborn on the magazine’s 40th birthday. I had been, in the decades prior, a sometime jogger, an occasional racer, and a helpless dieter, but in 2006 I became a Serious Runner. So in the midst of RW’s 50th birthday celebration, I thought I’d take stock on the occasion of becoming 10 years old. ¶ The moment of my rebirth…

FIFTY-FIVE MEN FINISHED—and the sole woman dropped out of—the first New York City Marathon, held entirely within Central Park in 1970. This year, more than 50,000 people will line up on the southeastern end of the Verrazano-Narrows Bridge for a course that winds through the city’s five boroughs. A big-city marathon means big crowds of spectators as well as runners. “It can be overwhelming, but that’s also part of the fun of it,” says John Honerkamp, head coach at New York Road Runners, who will run New York for the sixth time this year. There are a lot of complex logistics—New York, for example, has three starting lines with 17 different start times, ranging from 8:30 to 11 a.m. Whether you’re running New York or another major race like the…

ON THANKSGIVING, Amby Burfoot will be among the masses who precede their feast with a race. But the longtime Runner’s World contributor, 70, will run his event, Connecticut’s 4.748-mile Manchester Road Race, for the 54th consecutive year— likely the longest active streak of finishes at any race. Burfoot first ran Manchester as a teen in 1963. Five years later, he won the Boston Marathon (2:22:17). At the Fukuoka Marathon later that year, he finished in 2:14:29 (his lifetime PR) and came within half a second of breaking the American record. For the next several years, Burfoot was a standout of the New England racing scene, notching nine wins at Manchester. After placing 10th at the 1976 Olympic Marathon Trials (in 2:18:56) and hitting the wall at that year’s Ocean State…

“I’ve always loved rich mayo. After one of my Boston wins, I said I loved Hellmann’s, and they sent me a jar. I eat the light version now!” —Bill Rodgers THEN BILL RODGERS >won the New York City and Boston marathons four times each between 1975 and 1980. He also enjoyed post-weekend-longrun pizza covered in mayonnaise. Friend Greg Meyer once called him “the only man who has ever run 150 miles a week and still had high cholesterol.” BILL’S MAYO PIZZA Roll out pizza dough, top with tomato sauce and mozzarella, and bake at 450°F until cheese is golden brown. Spread mayonnaise on crust. For a (somewhat) healthier version, opt for low-fat or fat-free mayo. On the eve of her first marathon, in 1978, cross-country champ GRETE WAITZ dined on…

1 / BSX LVL $199 Using a red sensor, the LVL is a fitness tracker that delivers more biometric parameters—like hydration level—more accurately than units that have a less sensitive green light. It displays your real-time fluid levels in one of four categories and makes recommendations, so you stay optimally hydrated. (It also tracks activity, heart rate, and sleep.) 2 / BRAGI DASH $299 Bragi made a killing on Kickstarter— having raised more than $3 million, it’s still the site’s 25th most successful campaign. And there’s good reason: These tiny earbuds have no wires or buttons— you tap and swipe to alter the volume or change songs. The built-in microphone picks up your voice clearly during phone calls, but can also be activated when you’re running so you can hear…