Innholdsfortegnelse for Issue 4 2021 i Runner's World

AMANI TERRELL RW+ Member, p.36 To run faster, you’ve got to run slow. When I first started running, I would do all of my runs at the same (too fast) pace and ended up not only getting injured but also not getting much faster. Now I do most of my runs at an easy pace and have had significant improvement in my speed and endurance. ALSO: Set your own personal goals and stop trying to compare yourself to other runners. There’s always someone faster or slower, and getting hung up on comparisons sucks the joy out of running. KYLIE RODRIGUEZ Heart-Rate Training, p.48 I don’t really eat much before I run, but after, I love something cool, refreshing, and filling. I usually make myself a delicious açai bowl with lots…

LOVELAND, COLORADO NEVER GIVE UP WHY I STARTED RUNNING I started running for soccer in high school, but my dad nudged me into trying indoor track as a 400m runner. I ended up switching to distance and discovered that I really enjoyed it. SWIFT OR STRONG? Strong. I’ve never really had a lot of speed while running, but I definitely have some endurance that helps out in longer races. WHAT AN INJURY TAUGHT ME In 2018, I sustained the worst running injury of my life. While out for an easy run, my left foot suddenly felt like it “popped.” It was determined that I likely had a stress reaction. During a year-long hiatus, I reflected on what running truly means to me. I was in a rut and grew arrogant—I…

HOW DO YOU get faster? This is a question I often get from runners looking to increase their speed, but there’s not an easy answer. For one, “fast” is relative. So I respond with the question: What do you define as fast? This shifts the perception of fast, making it more about the individual and less about a certain pace. While this may seem simple, it took me many years and countless different strategies to find my own personal definition. But now, I have a simple and effective way for you to define your fast and achieve it: FAST is a method I created and use regularly. With four simple steps—Focus, Assess, Strengthen, and Train—it will help you reach your full potential and satisfy your need for speed this summer.…

BY THE TIME the Tokyo Olympics kick off in July, we’ll be clamoring to find out which of the world’s best runners have capitalized on the extra year of training, who defends their medals (or dethrones the champs), and who rewrites the record books. As superhuman as your favorite athletes appear in high definition, performing on the biggest stage requires just as much mental resolve as physical fitness. And what separates the champions from the rest can also work for you—whether you want to run your first marathon, snag a 5K PR, or simply make running a habit. Here, five American record holders share the cerebral tricks that got them to the next level, with applications for athletes of all levels and disciplines. 1 DALILAH MUHAMMAD Record: 400-meter hurdles (2019,…

Regenerative and sports medicine specialist Rand McClain, D.O., suggests keeping a food log, but expanding it way beyond what you eat. Track other factors, such as energy levels, sleep, stress, mood, running performance, motivation, and even deeper potential effects, such as sense of purpose and sociability. Play around with different eating strategies to see what changes. FOR A HARD COPY LOGBOOK, TRY: Believe Logbook, $18/ The logbook offers an undated annual calendar and an undated daily and weekly running log for up to six months of tracking the factors you want to keep note of. FOR A DIGITAL LOG, TRY: Fitbit app, free to download; $80 for a yearly premium subscription Log performance, sleep, nutrition, and more with the Fitbit app for iPhone and Android.…

ZONE 3 90%–105%+ of LTHR = steady runs, tempo runs, and most intervals. These should account for 20%–40% of your overall weekly training. ZONE 2 85% of LTHR = aerobic easy runs, which should account for 60%–80% percent of your weekly training. Note: Newer athletes may experience a slightly higher HR. ZONE 1 Less than 85% of LTHR = rest and recovery.…

Research shows that the heart-rate data your beloved watch is gathering for you is not always correct. A study published in JAMA Cardiology found that wrist-worn, optically based monitors like those used in Garmin, Apple, and Fitbit devices were most accurate at rest, and diminished in accuracy during exercise. That, paired with the fact that variables such as skin tone, activity, heat, humidity, altitude, and even pregnancy can also affect your heart rate, means it can be tough to get a consistently accurate read. Still, wristworn devices are getting increasingly accurate, especially the ones you see here.…

NOTES, OPINIONS, USEFUL TIPS, AND THE COOLEST GEAR FROM IN SIDE THE WORLD’S MOST RIGOROUS SHOE AND GEAR TESTING LAB PRICE: $250 | TYPE: Road Racing WEIGHT: 6.8 oz (M), 5.5 oz (W) DROP: 5 mm BACK IN 2016, when Galen Rupp wore a prototype of the Nike ZoomX Vaporfly 4% and captured bronze in the Olympic Marathon, nobody outside Nike knew the footwear revolution to come. The Vaporfly upended the sport and, since then, most runningshoe companies have rushed to catch up to Nike and release their own super shoe for road racing. For what it’s worth, the same equipment gap has opened on the oval in this Olympic cycle, too—Brooks is allowing its athletes to wear any competitors’ track spikes they feel will give them the best chance…

PRICE: $120 | TYPE: Road WEIGHT: 9.1 oz (M), 7.5 oz (W) DROP: 8 mm THE RICOCHET IS part of Brooks’s energize family—along with Levitate and Bedlam—and has a knit upper and DNA Amp midsole. These are the shoes you choose for cranking out tempo runs. They were designed to be the shoe you grabbed for speedwork rather than your daily trainer, except there was one flaw: The lively energy return got lost in a dense, heavy, and stiff midsole that made you want to cruise slowly instead. They felt clunky. But this new Ricochet gets a reformulated version of DNA Amp, which is 20 percent lighter and doesn’t sacrifice the energy return we’d come to appreciate. One tester, who also ran in the first version of the Levitate, said…

FEATURES TO CONSIDER THE RIGHT PACK/ “The 4.4-ounce Salomon S/Lab Sense Ultra 8 Set has been my go-to race pack since its release in 2017 for its crazy capacity-to-weight ratio, so it was the obvious choice for staying light during my 327-mile FKT attempt this spring. Its eight-liter capacity is enough to store all the mandatory gear for a big race like UTMB or FKT, while any unused space disappears,” says Heine. This pack is now discontinued, but its replacement, the Sense Pro 10, made our list of the top three hydration packs we recommend (see sidebar). If you’re looking for a pack for shorter, one-day trail runs, you’ll find one of those on our list, too. BLADDER OR BOTTLES/ Some packs store a hydration bladder in the main rear…

Christine Spilka, 28, of Geneva, Switzerland, loves mile repeats. “They hurt like hell,” she says. “But I know when I’m done that I’m in way better shape than when I started.” Dustin Wood, 38, of Columbus, OH, is running the Boston Marathon this fall for the first time. So far he has raised more than $10,000 to support cancer research. His goal is to finish in under four hours. Gwen Jacobson, 62, of Rochester, MN, recently purchased a Brooks Pride singlet to show her support for the LGBTQ+ community. Leslie Cross, 30, of Cheyenne, WY, finally found the perfect running coach—her brother. While Cross has been running marathons for more than a decade, she did not follow a training plan until now. “It’s fun to see myself progress,” she says.…

VIDCEO PRODUCER I DON’T EVEN LIKE TO DRIVE AS FAR AS I RUN PRODUCTS I’M USING RIGHT NOW 1 / Salomon Ultra Glide $140 This new maxcushion trail shoe is so comfortable and stable that the first time I wore them, I kept them on for 75 miles. 2 / Garmin Enduro Watch $900 On a recent 327-mile FKT run, this was dead-on for distance, and I only needed to recharge it once over six days. 3 / Gu Roctane Drink Mix $30 for 12 servings I’m a very salty sweater. The extra concentration and calories of Roctane has finally made summer miles tolerable. IF IT’S GOOD ENOUGH FOR BABIES Use diaper-rash ointment to prevent chafing. It costs less than a lot of anti-chafe products, stays on well while sweating,…

NASHVILLE, TENNESSEE RUN THE MILE YOU’RE I N GREATEST RUNNING ACHIEVEMENTS Being more knowledgeable about the sport, becoming an RRCA-certified coach in 2014, finishing over 200 races of various distances, and placing in my age group in 60 percent of them. INSPIRATION FROM MY SHERO My most special run/walk was the first time I attempted a distance of more than 13 miles. I joined my running “shero,” Angela Ivory, who walked 44 miles for her 44th birthday while battling breast cancer. I accompanied her for 22 of those miles. If Angela could do this, I was going to be there with her. ADVICE FOR NEWBIES Learn the sport and determine what works best for you. There’s more to running than just running. It also helps to join a club or…

JUST SLIP ON your running shoes and go, right? Not so fast: The miles you log are only part of the equation. There’s also what you do before and after every run and during off days that counts. That’s where mobility and its counterpart flexibility come in to keep you moving fluidly and injury-free. “Mobility and flexibility are often used interchangeably, which is confusing” says Lauren Schnidman, D.P.T., a certified trainer, owner of In Motion Physical Therapy in Chicago, and physical therapist who works with runners regularly. “For most people, that’s no big deal, but when talking about the mechanics and performance of running, differentiating the two makes a difference.” Here’s what you need to know to run strong. Mobility vs. flexibility Let’s break it down: Mobility is a joint’s…

LINDSEY HEIN, 37, of Indianapolis, has finished more than 15 marathons in her running career. But as a mom of four and the host of the I’ll Have Another running podcast, she needed a training plan that could fit into her busy life. Hein works from home, without the typical 9-to-5 schedule, so she had some flexibility when it came to training. After some research, she decided to transition from a traditional seven-day plan to a 10-day cycle. This extended 10-day approach gave Hein more time for additional recovery between hard efforts and for her personal life. “The flexibility of not always running long on Saturday or Sunday mornings brought more life balance to our family,” she says. Recovery and balance are two primary benefits of a 10-day cycle compared…

The Tokyo 2020 Olympics are July 23 to August 8 on NBC. Here are five can’t-miss races. 5,000M (W) // AUGUST 2 Houlihan is strong from 1500 meters through 10K, but we like her odds in the 5K the best. 800M (W) // AUGUST 3 There is a deep list of U.S. contenders, but Wilson is still the one to beat. 3,000M STEEPLE (W) // AUGUST 4 Don’t miss Frerichs in the women’s steeplechase as she eyes an Olympic medal. 400M HURDLES (W) // AUGUST 4 Watch world record holder Muhammad defend her gold against a stacked field. 800M (M) // AUGUST 4 A consistent performer the past few years, Brazier is poised for a breakout run.…

Running is one of the easiest sports to get into—you don’t need access to any fancy, expensive equipment. Plus, it’s something you can do for the rest of your life; 70- and 80-year-olds are still out there breaking records. But it can be hard to know where to begin when it comes to starting a running routine—even making it around the block feels intimidating if you’ve never laced up before or are coming back after a long hiatus. The decision to start is the first step, and while your journey might not always be easy, it will always be worth it. Here are four tips to get motivated for—and stay committed to—your new pursuit. Find your why What are you hoping to get out of this? Have you answered that…

IT’S NOT THAT MOST HEARTRATE-BASED TRAINING PROGRAMS ARE WRONG, IT’S JUST THAT THEY PROBABLY AREN’T RIGHT FOR YOU. That’s why David Roche, a running coach in Boulder, Colorado, two-time USATF trail 10K national champion, and coauthor of The Happy Runner: Love the Process, Get Faster, Run Longer, takes a custom approach to heart-rate training with his athletes. Back in 2016, he was training Megan Roche, 31—now a five-time USATF trail national champion in events ranging from 10K to 50K and David’s wife—while she was in medical school. Megan often had to wake up as early as 3 a.m. to get her runs in before rotations. These early morning efforts started to wear her down. The easy days felt hard, and she wasn’t recovering well. David suggested they dial in her…

Get to know your zones This is when the fun begins. Wear a chest strap for a few weeks during your key training workouts: a shorter easy run, a long endurance run, and a hard tempo run—heart rate is less helpful on short intervals. Tempo runs are executed at a “comfortably hard” effort or slightly below your lactate-threshold heart rate. This is the effort level just outside your comfort zone—you can hear your breathing, but you’re not gasping for air, and you can hold that effort for at least 20 minutes. Aim for your new personalized heart rates, taking note of how each feels mentally and physically. You can repeat this practice as many times as you like to get a clear feel for each zone. Roche says these zones…

What do you love about running? → Running opened up the world to me. It made it possible for me to meet people, to see other places, to ask questions. Also, you don’t need any equipment; all you need are some shoes that support you. It’s a freeing activity. I could do it by myself; I didn’t need a team. And it’s something you can do while you’re thinking, while you’re meditating, while you’re planning. What goes through your mind as you’re running? → I’m thinking about the state of the nation. I can’t solve the problems when I’m running, but I can determine the way I allow them to affect me. I don’t run with headphones on because I want to have a clear mind since I plan when…

PRICE: $120 | TYPE: Trail WEIGHT: 9.6 oz (M), 8.6 oz (W) DROP: 0 mm THE SUPERIOR IS the closest you can get to running barefoot while still reaping the benefits of a traditional trail-running shoe—gaiter attachments, resilient mesh, a grippy tread. One standout feature of the Superior is the removable stone guard, a pliable yet protective full-length insert you tuck under the insole. This “take it or leave it” component caters to trail runners who want the extra buffer underfoot as well as those partial to the ground-feel that a thin, flexible midsole delivers. Yank it and you save nearly an ounce of weight, too. I tested the shoe with the stone guard over a mix of cinder, gravel, and pavement. The guard’s positioning was a little awkward; the…

KYLIE RODRIGUEZ, tester since 2017 ARCH: High GAIT: Neutral FOOTSTRIKE: Heel TYPICAL WEEKLY MILEAGE: 30 OTHER SHOES KYLIE LIKES: Brooks Ricochet 2, Brooks Revel 3, Nike Zoom Fly 3 “I ran in the Ricochet through snow, rain, and lots of slush. The traction was great in all conditions; however, the shoe soaked up a lot of the water due to the fabric. On warmer, dry days, it’s breathable and light, which I like.”…

If you plan to do a multiday run with the risk of finding yourself alone or lost, it’s important to be prepared. For his FKT attempt, Heine stuffed his pack with a headlamp, vest, hat, gloves, phone, a map, a space blanket, and, of course, plenty of snacks. He recommends equipping your pack with these essential items so you don’t find yourself in an emergency situation without a solution. SOL EMERGENCY BLANKET / $5 Yeah, it’s that standard space blanket you’re used to seeing after races. It weighs almost nothing and could save your life. If you get injured, lost, or stuck in bad weather, wrapping up in one of these will reflect body heat to keep you warm. It’s always easy to throw one in the pack—just in case.…

Watch the complete HUMAN RACE series on YouTube My childhood in Mexico was the most beautiful part of my life. I grew up with my parents, aunts, uncles, and cousins, helping out on the family farm. My father was strict, but I was close with my mother. At 15, I left for the United States. I crossed near Tijuana, running to evade border patrol, and traveled to New York City. But in 1996, I was arrested by Immigration. Threatened with deportation, I took any odd job I could get to raise the $2,700 I needed for a lawyer. I got a green card, and by 2005, I was a U.S. citizen. Running grounded me throughout the citizenship process. I entered my first marathon, New York City, in 1995, and finished…

HEALTH & FITNESS DIRECTOR WORLD’S BIGGEST FAN OF #SEXYPACE PRODUCTS I’M USING RIGHT NOW 1 / Lululemon Enlite Bra $98 So comfortable and supportive without being too snug. You forget you’re even wearing it, which is all you can ask for, really. 2 / Neutrogena Ultra Sheer Sunscreen SPF 30 $11 I never run without SPF. This one is lightweight, doesn’t sting, and blends in evenly. 3 / Nike Zoom Fly 3 $150 I’m fortunate to have tested many shoes for my job, and I love this pair so much. They have just the right amount of plush cushioning, but still feel snappy, light, and fast. FAVE WAY TO CROSS-TRAIN Bikes! Cycling completely transformed my running performance. I prefer to cross-train outdoors, but most days, I end up on my…

Run Strong Programs Whether you’re a beginner or a lifelong runner, take your training to the next level with our comprehensive age-based guides tailored to help you prevent injuries and make the most out of every run. Run Faster DVD Unlock the power to run harder and faster with a best-in-class cross-training program from Chris Lee, head strength trainer for pro-running team Tinman Elite. Runner’s High T-Shirt Wear your passion for running with pride in a classic tee inspired by a vintage Runner’s World design straight out of the ‘70s.…

Yoga is a good way for runners to incorporate stretching into their weekly routine. But the mind-body practice won’t completely cover your body’s need for mobility. “Holding static positions in yoga can give your muscles a stretch, but if you’re not moving your joints through their full range of motion, then you aren’t necessarily improving joint mobility,” says Lauren Schnidman, D.P.T. Plus, weekly isn’t enough—mobility and flexibility work should happen daily (or almost daily). What’s more, if you want to improve performance, you should move in the same movement patterns that you use on a run. Standing on one leg in Tree Pose is great for improving balance, but it’s not running-specific, says Schnidman.…

MACRO TRACKING, CLEAN eating, carb cycling, intermittent fasting—the breadth of nutrition-focused strategies for better performance and (often) weight loss can be dizzying. For some of us, the desire to get lighter becomes a driving motivation, with the belief that more weight equals slower speed. Although aiming for healthy body composition is a worthy goal when approached using healthy habits, we might find ourselves sprinting into a gray area. At what point does managing macros and counting calories veer toward an unhealthy obsession? The answer is different for everyone, but there are some general strategies that can help reframe your approach to eating so that daily consumption feels more like nourishment and balance rather than restriction. Rethink weight goals Watching elite runners cross the finish at Boston, it’s easy to believe…

GROWING UP, I was extremely shy, to the point that finding my niche was a struggle. However, from a young age, running had always come naturally for me. In high school I was introduced to a wonderful cross-country and track coach and a talented team. I found success and grew confidence. My high school career ended with several state cross-country and track titles and a state record in the 3200-meter event. Despite my success, running wasn’t my true passion and I quit upon graduation. Twenty-plus years passed while I started my family and became a full-time pediatrician. And over those two decades, I developed unhealthy habits and gained 40 pounds. Exercise became an afterthought, and I made plenty of excuses to avoid it. I had low self-esteem and chronic fatigue.…

Find a flat, smooth course that you can run for 30 minutes straight. This will give you a more steady heart rate read and less variation than a hilly or rocky route. Strap on a chest monitor, pair it with a watch, and be ready to use the lap function. 1. Warm up with 15 minutes of easy running, some strides, and dynamic stretches such as leg swings, butt kicks, lateral lunges, and hamstring scoops. 2. For pacing: Determine the distance you could cover in 30 minutes at race effort and aim to hit that pace consistently or with negative splits. 3. In the first 10 minutes of the test, ramp up to the race-like effort and pace you’ll hold for the remaining 20 minutes. 4. At the end of…

While Roche believes this method can help you become more disciplined, train efficiently, and even boost your lactate threshold, he urges his athletes not to fixate on specific targets and readings. Aim for a range versus one specific target. A few beats above or below is no big deal. “Heart rate is not this universal rule that’s going to apply to an athlete in the same way every single day, or even at multiple times within the same day,” he says. Be open to your numbers changing. For some, your average heart rate will drop when repeating an effort as you get more fit. But for others (like that 190bpm runner), this won’t be the case—especially during marathon training. “Peak fitness is often just being able to go harder for…

When you’re heading out on a long run on the trail, or training for an ultramarathon, a hydration pack is essential to carry not only all the water you’ll need but also the fuel and gear required for the conditions you’ll encounter. Today’s packs vary in features and are designed with different purposes in mind—from minimal, ultralight vests for shorter runs to high-capacity backpacks for multiday efforts. To help guide you in deciding what type of pack fits your running needs, we enlisted the help of Runner’s World video producer and ultramarathoner Pat Heine, who uses both minimalist packs for shorter training runs and higher-capacity models for multiday events. Here, he offers advice on how to choose the right pack, which features to consider, what essential equipment (if any) you…

BEST FOR WOMEN SALOMON SENSE PRO 10 / $180 Two front flask pockets are positioned lower to fit around a woman’s chest. The design also features six additional pockets, including two zippered pockets, a rear pass-through pocket, a main zippered compartment, and a top-loading pouch. BEST NEW RACE VEST THE NORTH FACE FLIGHT RACE DAY 8 / $149 Made of breathable, stretchy material, this pack has a hook and pull cable to help get flasks into the pockets quickly when the pack is loaded. Lower dump pockets are angled to push gear to the side to distribute weight evenly and reduce bouncing. ALL-DAY ADVENTURER CAMELBAK OCTANE 18 / $125 The Octane 18 provides loads of storage and a two-liter bladder for hiking, winter running, and commuting. The winged back-panel design…