Innholdsfortegnelse for Issue 3 2021 i Runner's World

JINGHUAN LIU TERVALON Runners Alliance, p.24 Running is a journey of your own (you shouldn’t compare your progress against others’) and of a community (your achievements are only possible because of the community standing behind you, supporting you). ALSO: Consistency is the most important thing in running. It’s what sets apart world-class runners from everyday runners. ANSELM LEBOURNE Run Forever, p.44 My favorite workout is three sets of 3x200 in 31 seconds with one minute rest, and five to six minutes between sets. Whenever I’ve done this workout and can finish the last two in under 31 seconds, I know I’m ready to run fast. ALSO: My favorite piece of gear is training flats. They make me feel faster and run faster. NANCY ROLLINS Run Forever, p.48 When a run…

NARBERTH, PENNSYLVANIA YOU DON’T KNOW UNTIL YOU TRY PREFERRED POSTRUN SNACK This varies, but right now it’s a banana matcha smoothie with some flaxseed and almond milk. Headphones or Inner Voices? Inner voices. There’s a lot to sort out in the world. MY BIGGEST ACHIEVEMENT Accomplishing the Abbott’s World Marathon Majors over the years from 2014 to 2018 following my hip replacement. ON THE BUCKET LIST I’ve always wanted to do the Cape Town Marathon in South Africa. TRAIL OR ROAD? Trail. I grew up on a farm in Great Offley, Hertfordshire, U.K. I love to run around the local footpaths and bridle paths. There’s nothing like running without boundaries or limitations. WEDDING WARMUPS In 2016, my partner, Shannon, and I hosted a 5K for our close friends and family…

I want you to think back to the last run you crushed. It shouldn’t be a PR. In fact, don’t think about a race. I want you to remember a normal training run that, for one reason or another, just felt like an absolute victory. Now, I want you to rewind at least 24 hours before that run. Think about what you did—the meals you ate, how much sleep you got, the music you listened to, the snacks you had. Try and write down as many of those little details as possible. The smaller the detail, the better. I often tell my athletes to do this exercise whenever they reach a training rut or plateau. They come to me with a list of big life issues as the reason for…

Remember: Hard means hard on zone 3 days. During high-intensity efforts, Grosicki recommends aiming for intervals that last somewhere between 30 seconds and 10 minutes. Before each workout, be sure to warm up for at least 10 minutes with light jogging and dynamic drills. Cool down and stretch afterward. Try any (or all) of these three options to get started. CLASSIC POLARIZED PROTOCOL • 4 x 5 minutes hard; 2:30 minutes easy/rest TABATA-STYLE INTERVALS • 13 x 30 seconds hard; 15 seconds rest• Complete the interval set 3 times FUN & FAST EFFORTS • 5 x 1 minute hard; 30 to 60 seconds easy• 5 x 30 seconds hard; 15 to 30 seconds rest…

Fans of running love to watch teens rewrite the record books. We love their exuberance, their unpolished style, and the way they morph from serious athlete to gleeful child in the time it takes to cross a finish line. Even with limited chances to compete during the past year’s quarantine, young runners have given us a lot to cheer for. Already this year, Hobbs Kessler, at 17 years old, set a new high school boys’ indoor mile record of 3:57.66, and last fall 16-year-old Jenna Hutchins became the first high school girl ever to break 16 minutes in a cross-country 5K. Perhaps brightest of all, 18-year-old Athing Mu, a freshman at Texas A&M, ran an astounding 1:58.4 in the indoor 800 meters. That’s not only an NCAA record, it ranks…

1 / BEST VALUE: NORDICTRACK VAULT/STARTING AT $2,999 The higher price tag comes with a 60-inch mirror and a literal vault of equipment. From free weights and kettlebells to resistance bands and yoga blocks, it has everything you need to crush your favorite routines, including a mat and towel. 2 / BEST FOR 1: 1 TRAINING: MIRROR/STARTING AT $1,495 Utilize the two-way audio and video technology to book a private training sesh ($40) and get expert feedback and form corrections, or jump into Competitive Classes and earn points when you hit target heart-rate zones. 3 / BEST FOR INJURY PREVENTION: TEMPO/STARTING AT $2,495 The 3D-mapping technology, weight recommendations, and rep counting all help you get strong without upping your risk of being sidelined. 4 / BEST FOR TIGHT BUDGETS: ECHELON…

In the warm light of late morning, it’s easy to come up with good reasons to wake up before 5 a.m. to run: I love watching the sunrise; I get more time to spend with my infant son; I feel refreshed. I could keep going, long enough—I bet—to convince you that early-morning runs are wonderful, life-affirming things. Here’s the truth, though: My brain forgets all those reasons when the piercing alarm goes off. Even though I’ve had this habit for years, in those bleary moments under the blanket, my mind thinks of way more reasons why staying in bed and skipping the run is a better idea. I’ve found there’s only one motivator powerful enough to overcome those excuses: the group of runners who I know are crawling out of…

44 KHADEVIS ROBINSON, COLUMBUS, OHIO /TWO-TIME OLYMPIAN, 800M (2004, 2012) IF YOU TAKE care of your body, you can compete for a long time. I made my last Olympic team when I was 36 years old. But you have to adapt as you age. When you’re a young athlete, you’re still developing. You’re pushing to get stronger and faster. But once you’ve built the athleticism you need for your sport [and reached your ceiling], you don’t have to train the same, because you hit a rate of diminishing returns. Injuries come from pushing to get better and not being able to recover. I still train six days a week, because it’s how I get my thinking in, but if I go hard two days in a row, I’m risking injury.…

IN YOUR 40s… Stop running on an empty stomach. High-carb, low-fiber foods like bananas, toast, and yogurt before a run will boost your glucose uptake and enhance performance. Make hydration a habit. Thirst respon se declines with age. Drink half your body weight in fluid ounces per day, plus an additional 12 to 24 ounces per hour of exercise. IN YOUR 50s… Bookend runs with protein. 8 to 10 grams before a run and 30 to 4 0 af ter a run is ideal. An egg, a serving of tofu, or a cup of Greek yogurt will do it prerun, while a two-egg scramble with black beans and turkey after your run will promote recovery. IN YOUR 60s… Carbs, carbs, carbs! Within 30 minutes after a run, fast-absorbing carbs help…

66 NANCY DITZ MOSBACHER, WOODSIDE, CALIFORNIA /1988 OLYMPIC MARATHONER, RAN 3:08.46 FOR 800 METERS AT 65 AT THE OLYMPIC Marathon trials in 1992, I was with the lead pack after the halfway point, but my heart wasn’t in it. I stepped off the course and quit running for the next 22 years. I was incredibly happy and busy with my family, but when my daughter and I decided to run the 2016 Boston Marathon together, I started training again when I was 60. That’s when I realized I missed running. During my competitive career, I had been relatively healthy. The second time around, it was a different story. I’ve had sciatica, tight IT bands, and I tore the meniscus in both knees. A lot of my injuries have come from…

I DECIDED TO try running when I was 100 years old. I think having challenges as you get older is important, because it keeps your interest in something. For me, that’s running. My kids encouraged me to participate in the Senior Games, and in 2019, I set a new world record for the 50-meter dash at the Senior Games in Albuquerque, New Mexico. I finished in 46.07 seconds. I’m 105 now, but I still train every day. For me, that’s walking about a mile a day around my neighborhood. It’s a safer and more sustainable way for me to stay active, and I’ve been lucky my feet, knees, and hips have remained injury-free. I’ve found that when I start running, my body pumps up and gives me whatever it takes…

WANT TO FIND THE BEST POSSIBLE FIT? CHECK THE SHAPE OF YOUR SHOE’S TOEBOX You’ve found a new shoe that you love for its cushioning and ride, but you simply just can’t seem to get a fit that feels right. There’s a full thumb’s width (your thumb, not the sales associate’s!) between the end of the shoe and your longest toe, but your pinky toes still feel cramped. Finding the right size toebox can be just as important as the right length. That might mean switching to a wide version of the current model, or checking out a brand that builds more (or less) room into its toeboxes. To compare the toebox sizes and shapes among some popular daily trainers, we removed the sockliners from the insides of the shoes,…

HOW MOTIVATED YOU are to step out into a rain shower—and how long you’re willing to train once you’re there—often comes down to how well your jacket performs against the elements. Rain jackets for runners come in a range of options, from lightweight shells to heavy-duty outerwear, and with a variety of features, such as hoods that cinch, pockets to pack into, and reflective trim. There’s also the fabric’s water resistance and breathability to consider. We’ve created this primer that defines jacket lingo, highlights attributes that fit your running style, and spotlights the best jackets we tested so you won’t have to seek shelter after being kissed by that first raindrop. FEATURES TO CONSIDER CINCHES/ For a more customized fit, look for a hem cinch to tighten the waist, or…

CONTRIBUTING WRITER I END EVERY LONG RUN WITH A DOUGHNUT PRODUCTS I’M USING RIGHT NOW 1 / Nike React Infinity Run Flyknit $160 I don’t typically run in Nikes, but I’m currently hooked on these—I love how supersoft and springy they are. 2 / Suunto 7 Smartwatch $399 I used to be no-frills when it came to my watch, but after trying this GPS model, I’ll never leave home without preplanning my route. 3 / Lululemon Fast and Free Shorts $68 I need longer shorts, or my legs chafe. And I can’t run without pockets, so the Fast and Frees are my spring and summer running staple. FAVORITE WAY TO CROSS-TRAIN Taking indoor cycling Peloton classes (virtually) with friends. NOBODY SAW THAT, RIGHT? On a wintry run, I decided to…

CHESHIRE, CONNECTICUT DON’T THINK, JUST RUN! BIGGEST CHALLENGE I’VE FACED Confidence. But I overcame my self-doubt by encouraging myself and repeating self-affirmations to myself while running. This helps me to keep pushing myself and never give up or lose hope. GROUP OR SOLO? I’m a solo guy. My running is my “me time.” I breathe, relax, and push my pace without others in my ear. I also listen to my music and sing. I’m not a singer but I am a musician, so when I hear my playlist, I join in with the artists by adding in my amazing vocal abilities to theirs (lol). I really don’t care who hears me—it’s my run. SPEEDWORK OR MILEAGE? Mileage, mileage, mileage! I love my speed/tempo days but in marathon training, building your…

Most runners run too hard. We log the majority of our miles at moderate- and high-intensity speeds, barely trying to hit the low-intensity paces that are so essential to building an aerobic base. Yes, running slow takes longer. Yes, you may not feel quite as accomplished postrun. But if you go too hard too often, then instead of seeing performance benefits, you’re more likely to burn out. Take the case of two groups of recreational runners who were tested in a 2013 study published in the International Journal of Sports Physiology and Performance: One group spent 77 percent of their time doing low-intensity workouts, 3 percent doing moderate-intensity workouts, and 20 percent doing high-intensity workouts, a method called polarized training. The other group spent 46 percent of their time doing…

“You sweaty pig! Put a mask on!” I heard those words during a Tuesday morning run in my neighborhood in Altadena, California. With my mask already on, I moved farther away from a white woman walking a dog. Yet she did not stop. “You’re disgusting! Get the f--- out of my street!” I was already on the other side of the street, with a full mask on, while two other white women walked by without masks. I stopped my watch and asked her why she was still yelling when I had my mask on. It only exacerbated her outbursts. “You sweaty pig! Get your ugly face out of my f-----g street!” she said. The incident left me shaken. Altadena has always been known as an eclectic community of artists, writers,…

DISORDERED EATING If you think they may be suffering from RED-S (relative energy deficiency in sport) or have other disordered eating habits, go to NEDA (nationaleatingdisorders.org) COACHING ISSUES Every athlete should feel safe at practice. If you suspect a young athlete is unsafe with their coach, go to U.S. Center for Safe Sport (uscenterforsafesport.org) SPORTS PSYCHOLOGY Treat any noticeable mental injuries as proactively as you do physical ones. Psychology Today (psychologytoday.com) has a tool that provides a comprehensive list of resources in your area.…

Choosing what to eat before (and after) a workout plagues nearly every one of us—until you figure out what works best for you. And because we all tolerate foods differently, there is no one-size-fits-all when it comes to prerun fueling (sorry!). That said, there are some general guidelines to follow as you prepare a prerun snack or meal. If the workout is easy to moderate (not an interval day) and under 60 minutes, you don’t necessarily need to eat; your body has enough stored glycogen to fuel that type of run. If you know your body needs fuel, like if you feel hungry before lacing up, the options here will ensure you get enough energy without an upset stomach. If the workout is longer or more intense, you can and…

When I look back at that moment, it still makes me smile. I was on a public bus—a college freshman just arrived in Georgia from Dhaka, Bangladesh. We were winding through suburban Atlanta, and I saw someone running. I distinctly remember craning my neck to see who was chasing him. “Hmm, people here run even when they don’t have to,” I thought. The memory says a lot more about me than it does about the universal culture of running. All my life, sports—of any kind—didn’t interest me. I wasn’t good at them; I didn’t follow them. I never exercised a day in my life. That wasn’t a problem in my 20s and early 30s. (Hello, metabolism!) But when, in my 40s, I ballooned to well past the ideal weight for…

IN YOUR 40s | 50s | 60s Trainingh smarter, prevent pain, and boost your performance with our comprehensive training guides. They’re packed with exclusive age-related tips, custom training plans, and one-of-a-kind inspiration from masters runner and coach John Honerkamp. RW readers get 20% off with code STRONG20 at www.runnersworld.com/runstrong…

54 ERIN CARSON, BOULDER, COLORADO / 2019 FINISHER, IRONMAN 70.3 WORLD CHAMPIONSHIP IN MY 50s, I don’t need volume. I need interval work and strength sessions to maintain speed, muscle strength, and mobility. Now I do a long run every 10 days or so instead of every Sunday. And I perform mobility work most days and after every run, including miniband exercises and foam-rolling. I also use Eric Goodman’s Foundation Training to activate my posterior muscle chain, anchor my hips, and decompress my spine. This approach uses bodyweight exercises like windmills to promote healthy posture, which is important for women my age because we tend to bend forward around this time and tighten up. As a runner in your 50s, you want a big open chest, supportive upper back muscles,…

76 LYNN RATHJEN, GRAND ISLAND, NEBRASKA / 75-79 ROAD MILE U.S. RECORD HOLDER: 5:59.18 BEFORE I RETIRED, I was a physical therapist, and I saw many long-distance runners increase their mileage too quickly and sit out for a long time with injury. So I kept my mileage low as I got older—about 20 miles per week—and I ran a couple of races each year to focus my training and keep me motivated. In 2019, when I was 74, I went to the USATF masters outdoor nationals and finished second in the 1500. The scene at the starting line was kind of funny. The guys were all talking: “Yeah, I’ve had plantar fasciitis, I’ve had a calf strain, I’ve had IT-band pain. I’m slowing down a lot.” I enjoyed the camaraderie,…

LAST YEAR, DISTANCE RUNNER AND content creator Emma Abrahamson shared four different photos of herself throughout her high school running career on Instagram. The photos depicted the transformation her body went through during that time, including an eight-inch growth spurt as well as a 50-pound weight gain. Her message to young female runners was clear: “YOUR BODY IS GOING TO CHANGE,” she wrote. “A lot of young female runners follow me… with social media and TikTok, they see a lot of unhealthy practices put out into the world,” says Abrahamson, who’s now 24. Abrahamson’s photos, which she posted to the Instagram page for her podcast Convos Over Cold Brew, gained a lot of traction, and became the topic of her next podcast episode. “Be gentle with yourself and allow your…

Mary Cain hopped to the starting line of the Wanamaker Mile at the 2013 Millrose Games in New York City. Wearing a simple black kit, she was flanked by the likes of Emma Coburn, Jordan Hasay, and Emily Infeld. To many in the packed stands surrounding the 200-meter track that night, she was an unknown, just a local kid among some of the fastest milers in the world. Taking her place in lane six, Cain traced a cross from her forehead to her chest and from one shoulder to the other, pitched forward, and froze. One foot at the line, the other half a stride back, her elbows bent, her brow furrowed. At the gun, Cain launched forward with a long, determined stride. She tucked in behind the pacer, Sara…

It’s tough to beat that first ice-cold slurp of water after a scorching hot long run. To make sure you get an icy-cool sip even after your bottle has been sitting in the heat, we tested seven leading insulated and non-insulated bottles to see which keep drinks cold the longest. We filled the bottles (all 18- or 20-ounce models to control for temperature variations from a wide range of volumes) with 10 ice cubes, topped them off with water, and measured their initial temperatures. Over the next 24 hours, we took readings at regular intervals, shaking the bottles prior to each measurement to ensure that the water temperature was consistent throughout. The ambient temperature of our testing room was an even 70°F. After eight hours, or a full day sitting…

WATERPROOF/ A fully waterproof jacket uses material and construction that make it much more resistant to moisture, even during long runs and heavy downpours. Sometimes you’ll see a jacket’s waterproofness represented in units: 10K/10K, 15K/15K, or 20K/20K. Using 10K/10K as an example, the first number represents 10,000mm of water per square inch from the outside that the jacket can withstand. The second 10K indicates the 10,000 grams of water vapor per square meter that the jacket can release from the inside. A 10K/10K jacket is best for mild rain, whereas a 20K/20K rating means the garment will protect you from Niagara Falls–like downpours (sort of). WATER-REPELLENT/When a garment’s material is treated with a DWR (durable water-repellent) coating, it’s not easily penetrated by water. A factor to consider: Like a running…

Watch the complete HUMAN RACE series on YouTube HUMAN RACE When I first started running, I was always on the road. Born and raised in Hamburg, Pennsylvania, I didn’t discover the Blue Mountain Ridge here until I was 21. But once I found it, everything changed. Now I run its trails nearly every day. When the pandemic hit, a friend and I met daily to run on the local trails and gravel roads, which put my training on track to hit big elevation numbers. In May, I participated in a seven-day challenge, spending about 10 hours a day on the hills in Port Clinton. In that one week, I hit 100,000 feet of climb. By summer, I knew I’d reach a million feet of vertical in 2020 if I stayed…

ASSOCIATE FEATURES EDITOR NOT EXACTLY THE FLASH PRODUCTS I’M USING RIGHT NOW 1 / Think! Creamy Peanut Butter Protein Bar $17 for 10 Rich but not too sweet, with the texture of a chilled Reese’s cup. 2 / Fit Simplify Resistance Loop Exercise Bands $16 These brought gains to my squats and deadlifts—and opened my hips enough for me to bear a child. 3 / Mizuno Wave Rider 23 $95 The steep 12mm drop feels great during speedwork. DREAM RUNNING PARTNER Conan O’Brien, my hero in hair. BIGGEST WAY RUNNING NEEDS TO CHANGE Dudes need to do more to make running safe for women. Favorite Way to Cross-train Weighted carries—a total-body move with virtually no injury risk. MOST EMBARRASSING MOMENT My shorts fell down on a group run in high…

If a polarized training method works and is practiced by elite runners, why do so many competitive and recreational runners complete about half of their training at moderate intensity or faster? Stephen Seiler, an American exercise scientist and researcher in Norway, suspects one reason is that the low-intensity zone is much broader for elite runners, hence making it easier to stay below the moderate threshold. For example, a 2:10 marathoner is likely to be below the first ventilatory threshold when running 5:40 per mile or slower, whereas a 3:30 marathoner may be above this threshold already at 8:05 per mile. A 10-minutemile runner’s low-intensity zone might end up being a run-walk, but that’s precisely the level of easy work you need to do to build out the lower end of…

SPEAK UP. Condemn hateful language and micro-aggressions, such as not learning how to properly pronounce Asian names. REPORT INCIDENTS. Report racially motivated hate speech and behaviors to Stop AAPI Hate, a credible tracker of hate crimes. EDUCATE YOURSELF. Read about the experiences of Asian Americans in this country: The Making of Asian America, by Erika Lee; Minor Feelings: An Asian American Reckoning, by Cathy Park Hong; Your House Will Pay, by Steph Cha. Join an anti-racist group such as Running Industry Diversity Coalition, which offers free educational resources. PRACT ICE SELF-CARE. If you are an Asian American runner, prioritize your mental health and well-being. Don’t let hate stop you from doing what you love. Be cautious, but take up your rightful running space.…

1 / PRERUN: CLIF BAR/$16 FOR 12 Provides the nutrients you need for sustained energy. OR TRY: a bagel or oatmeal 2/MIDRUN: HONEY STINGER GOLD ENERGY GEL / $36 FOR 24 Provides a hit of instant energy, along with electrolytes and B vitamins. OR TRY: a honey packet or gummy bears 3 / POSTRUN: TAILWIND PROTEIN POWDER / $39 FOR 15 SERVINGS Provides carbs, protein, and electrolytes to promote muscle recovery. OR TRY: plain Greek yogurt, eggs, salmon, or a stir-fry…

48 NATALIE MITCHELL, PACIFIC PALISADES, CALIFORNIA / RAN A 3:05 MARATHON PR AT AGE 46 I’VE BEEN RUNNING almost my entire life, but I didn’t go all in with my training until my 40s. I began working with a coach at 42, which I hadn’t done since my college running career. I became strong and fast again, and when I was 46, I ran my marathon PR at the 2019 Mesa-Phoenix Marathon. In my late 40s, I feel my metabolism slowing down. Middle age is telling my body to preserve its fat stores, so to combat this, I’m more consistent and diligent about fueling to support my running. I have some protein 30 minutes after a hard workout, I eat two eggs every morning, and I make a protein shake…

54 RICH ROLL, CALABASAS, CALIFORNIA / 2017 FINISHER, ÖTILLÖ SWIMRUN WORLD CHAMPIONSHIP IN MY 40s, my relationship with running was very performance-oriented. In my 50s, I don’t feel like I have anything to prove, but it’s still a challenge transitioning from being wed to the metrics to just falling in love with running. As I’ve aged, I’ve had to pay more attention to running technique—like making sure that I’m upright and that I’m not heel striking—and recovery, icing, and taking stretch breaks throughout the day rather than sitting for hours in a row. But in terms of restoration and performance, an excellent night of sleep makes a bigger difference than any other recovery modality I’m aware of. Consequently, I’m protective of my sleep schedule. I’m strength-training now way more than…

61 ANSELM LEBOURNE, WEST ORANGE, NEW JERSEY / 60-64 800M INDOOR WORLD RECORD HOLDER: 2:11.80. ONCE THE PANDEMIC ends, I’m planning to go back to chasing records on the track in the 1500 meters and the mile, so I feel I need to get stronger. I’m not a fan of lifting weights, so I’ve started incorporating a hill workout once a week into my running routine. I think it’s the most difficult workout I do. The hill is about 150 meters—a gradual uphill climb for the first 130 meters, then steep for the last 20. I run it 10 times, jogging back down and going right into the next one. I can feel how the hills have made me stronger when I’m doing my track workouts. In my 60s, I…

74 NANCY ROLLINS, EVANSTON, ILLINOIS / AT 72, RAN 3:58:13 AT THE CHICAGO MARATHON THERE’S A GRADUAL difference in speed between 65 and 70. You start noticing certain paces that used to be easy aren’t easy anymore. I started racing at age 32, and I’ve now done 95 marathons. I hit my PR, 3:02, when I was 43. In my early 70s, I was slowing down, but still enjoying every bit of my running. But Easter 2020, I had a devastating fall. I was running with a neighbor, and my foot caught the edge of the curb, and I was launched in the air. I landed on my right shoulder and hit my head to give myself a black eye. Even worse, I tore my rotator cuff, and my biceps…

Find the right fit. Get a tape measure and a bra size calculator (check out the one on Williams’s website, alexandriawill.com). Measure your rib cage just under the breast. “Round the measurement down to the closest inch,” Williams says. Convert your rib cage size to your band size using a chart. Next, measure bust size over the fullest point of the breast. “For larger-breasted women, the fullest point may not be at center and is often lower,” she says. “Round up to the closest inch.” Lastly, subtract your ribcage measurement from your bust measurement. Use the chart to match that number to your cup size. “If the difference is between sizes, round up to the larger size,” she says. Look for adjustable straps. These allow you to fine-tune fit. “Some…

NEW BALANCE FUELCELL REBEL V2 PRICE: $130 | TYPE: Road WEIGHT: 7.3 oz (M), 5.8 oz (W) DROP: 6 mm “IT FEELS DANGEROUSLY fast,” said Eileen Cody, a Runner’s World+ member who tests shoes with us. Eileen is dangerously fast herself, having won the RW Half two years ago. Many other wear-testers had a similar experience with the V2: The shoe feels completely different from the first iteration—it has more life, more spring, more speed. V1 had a notable bulge on the lateral (outer) edge of the shoe, which was designed to give you extra contact where a midfoot striker would first touch the road at high speeds, as in tempo runs or races. The bulge remains, but New Balance slimmed it down so it’s imperceptible. What you do notice…