Innholdsfortegnelse for Issue 2 2022 i Runner's World

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,…

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!…

Immediately after a hard long run, I usually have zero appetite. This is when I make sure to at least have a protein shake with almond milk and some blueberries. This will allow my body to start focusing on recovery while I quickly stretch and get cleaned up from the run. Once I’m feeling fresh, one of my go-to meals is fresh greens (usually baby spinach), grilled salmon, and some poached eggs. It fills me up, it’s delicious, and it gets a lot of dense nutrients to my body quickly.…

NO MATTER YOUR race distance or pace, crossing the finish line is an award-worthy accomplishment in itself. Trust me, that’s easy to forget when the big day doesn’t quite go your way—maybe you battled the elements, had to push through an injury, or just missed a PR. But you spent months of hard work training for this race, so why shouldn’t you find joy in achieving your ultimate goal regardless of whether you met all the smaller ones? It’s time to change your finishing mindset, starting with these strategies. • Plan for roadblocks While you’re training, identify any obstacles that might get in the way—and make peace with them. Set realistic expectations ahead of time so you don’t stress yourself out at the starting line. Acknowledge that it might rain…

THE SIMPLE SECRET to improving as a runner is consistency. And while a few factors play crucial roles in helping you become more consistent—like landing on the right training routine and learning what gear works best for you—the most important thing is developing proper running form. If you were a baseball player, you’d put in the time to work on your stance and swing, so why wouldn’t you make the effort to focus on your running form? Now, everyone’s form is slightly unique. You might watch elite runners and pick up on some quirky tendencies, or maybe you’ve noticed your running buddy has a slightly different style that doesn’t feel natural to you. But if you follow a couple of core tenets while practicing form, you’ll improve your performance and…

IT DOESN’T MATTER if you’re piling up 20 miles a week, or knocking out a chill 20 on long runs, these strategies help everyone run stronger, happier, and faster. BUILD A TRAINING PLAN TO PR: To reach the finish line faster, train speed first, then endurance. For runners hitting at least 30 weekly miles, each week should include two speed workouts complemented by a long run, plus two or three days of easy runs. One speed session can be shorter, 400- to 800-meter intervals at 5K race pace. The other should be a tempo run, “which will have 2 miles warmup at a slow pace, then a longer duration (10 to 40 minutes) at or 15 to 30 seconds faster than half-marathon race pace, then 2 miles cooldown at the…

“Find a group to train with. The distances are long enough that having people around makes the pain easier, and the camaraderie can’t be beat!”—Kerstin Broockmann, Chicago “Hydrate at every station, starting at mile 1. In my first half marathon, I didn’t take any hydration until mile 7. By mile 10, I was so cramped up, I almost DNF’ed.”—Matt Sherwood, Albuquerque “The half marathon can be a roller coaster. Don’t give up when you start struggling, even if it’s very early on, because you might end up surprising yourself!”—Tyler Beling, Boise, Idaho It’s easy to get swept up in the pace of others. Don’t let this happen to you! You created a plan that worked for you; now follow it!”—Dana M. Meske, Shelby Township, Michigan “Have fun. If you’re there…

PRICE: $ 120 WEIGHT: 1 1 .4 OZ (M), 8.7 OZ (W) DROP: 8 MM TYPE: ROAD “COLE HAAN—YES, that Cole Haan—made running shoes! And they’re…great?” mused Andrew Daniels, director of content for Runner’s World+. “These shoes are the surprise of the year for me. The fit is nice and wide; the soft and supportive midsoles feel just as good on a run as they do while working at my standing desk all day.” Other testers agreed with Andrew, giving high marks for comfort and cushioning, though the feedback on its ride was mixed. Cole Haan launched the first Outpace last year as a shoe that let style-minded runners grab a single pair of shoes to carry them through the workday and into a run. The same idea continues in…

PRICE: $ 160 WEIGHT: 9.2 OZ (M), 7.9 OZ (W) DROP: 10 MM (M), 13 MM (W) TYPE: ROAD THE NIMBUS IS the upgraded sibling to the Cumulus and has been a standard-bearer for comfort for more than two decades. While we’ve always loved the plush comfort for easy recovery runs, it was heavy and overbuilt—at least by today’s standards. That base model, like the Cumulus reviewed in this issue, has undergone a lot of changes to strip back some of the bulk, but if you want an even more uptempo version, look to the “Lite” model. Of course, you can’t have a Gel-Nimbus without the gel. The Lite still packs some in the heel and forefoot, but you don’t see it poking out. And it keeps a surprising amount…

PRICE: $ 135 WEIGHT: 1 1 .0 OZ (M), 8.8 OZ (W) DROP: 10 MM TYPE: ROAD LIKE ITS V11 predecessor, the 860v12 has two layers of Fresh Foam in its midsole—the top is soft, the bottom is speedy. New Balance tweaked the formula of the lower layer (an EVA-based material), slightly lowering the durometer—a measure of hardness. So in this version of the shoe, it feels a smidge more forgiving. That much is all good. But on the run, the new-school foams clashed with old-school stability tech, a dense medial post. It does the job to slow down pronation forces, but the extra weight slows the shoe’s ride, too. “I know this shoe is designed to be firm and has a loyal fan base that praises its cushioning, but…

ADIDAS ULTRABOOST 22 $180/ 10 oz / 10 mm The UB 22 features Adidas’s Linear Energy Push (LEP) torsion system, which works in harmony with the Boost midsole to promote high energy return. The shoe’s upper is also made of 50 percent Parley Ocean Plastic. ASICS GT-2000 10 $130/ 8.4 oz/ 8 mm The GT-2000 10 is for both neutral and overpronating runners. Litetruss tech (an extension of Asics’s Trusstic system) is located on the medial side to prevent excessive inward foot rolling. ALTRA TORIN 5 LUXE $155/ 7.6 oz / 0 mm A running, crosstraining, and lifestyle shoe, the Torin 5 Luxe has the same soft and responsive Ego Max midsole as its non-Luxe counterpart. The shoe also has ample toe room and zero-drop cushioning. PUMA RUN XX NITRO…

RUNNERS ARE CREATURES of habi t—route, time of day, and, of course, what to wear and what gear to use. It can be hard for a runner to give up their favorite pair of shorts or sports bra despite obvious signs of abuse. While gear can’t last forever, there are some tricks to keep your favorite pieces in action for years—maybe even decades. As a runner for nearly 20 years, I’ve tested a lot of gear, but only a few pieces remain in my closet as staples. Following are some of my favorite pieces, along with a couple of recommendations from the RW test team, that have outlasted that box of Twinkies you’ve been hanging onto for world’s end. TriggerPoint MB1 Massage Ball LENGTH OF USE: 10 years When I…

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…

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 wouldn’t say I’m on top of my recovery foods after every run. (The exception: long runs during marathon training.) I always have to jump right into something else, whether it’s starting my workday or helping with our baby. But I do try to take a holistic approach to varying my diet throughout the day. We always have seasonal fruits and berries in the house, and colorful vegetables with lunch and dinner. And I swear I have to be cooking with EVOO every night. Having certain staples on tap makes it easier to eat balanced all day versus trying to follow a strict plan for a certain time of day. Excuse me while I grab a doughnut!…

YOU KNOW YOU’RE supposed to stretch. But it’s likely the first thing you skip on your training to-do list. And it’s not just your flexibility that suffers. This activity is vital to recovery and decreasing your risk of injury, says Jeff Brannigan, MS, program director at Stretch*d, a stretch therapy studio in New York City, who’s worked with Olympic athletes. “What holds people back from stretching is that it seems like a big time commitment,” he says. “But really, if you can carve five to 10 minutes out of your daily routine, you can accomplish a lot.” The key to creating a consistent stretching routine is knowing what type of stretches to do (and when) to maximize the benefits. Plus, it’s helpful to understand why stretching is so beneficial and…

SOMEWHERE AMONGST THE sprawling vineyards of Sonoma County, California, sits a building that contains more than 4,000 artifacts spanning three centuries of track and field. Real estate broker Mike Fanelli, the keeper of the collection, has spent over 50 years preserving the sport he loves, and it’s in this unassuming structure where running’s most indelible moments live on. The first item in Fanelli’s vault was a program from the 1969 AAU Indoor National Championships in Philadelphia, where Fanelli grew up. As a 12-year-old attending the event, Fanelli snagged autographs from American Olympic gold medalists. “I ran after anyone who had that blue uniform with the big ‘U.S.A.’ on it, trimmed in red,” he says. Though Fanelli started collecting his treasures in 1969, some items date back much further. He owns…

WHEN IT CAME TIME TO DESIGN THE MEMORIAL PARK FOR THE THREE HIGH SCHOOL RUNNERS KILLED IN THE HIT-AND-RUN ATTACK AN ATTACK, NOT AN ACCIDENT IT WAS JEFF HORN’S JOB TO LEAD THE PROJECT. “I can’t say I was happy to do it,” Horn says, “but I knew it was my duty.” Horn serves the Moore School District in Oklahoma as assistant superintendent, overseeing operations. He’d undertaken a similar assignment several years earlier. A suburb of Oklahoma City with a population of 63,000, Moore lies at the heart of Tornado Alley, the defining meteorological feature of the Southern Great Plains. Often during the spring, the great continental cold and warm fronts collide, funnel clouds form, and destruction to varying degrees upends the town. Residents respect and fear tornadoes, but accept…

MOLLY HUDDLE Huddle is America’s most prolific half racer with three wins at the NYC Half plus eight of the top 30 all-time U.S. women’s half performances. Until this January, she held the American record after running a 1:07:25 at the 2018 Houston Half. ZERSENAY TADESE No half-marathoner was more dominant than Tadese of Eritrea. His 2010 record time of 58:23 stood for nine years, and he won an incredible five World Half Marathon Championships. THE HALLS Ryan was the first American runner to break the one-hour mark, setting the still-standing U.S. men’s half-marathon record of 59:43 at the 2007 Houston Half. Fifteen years later, Sara set the new U.S. women’s half record in 1:07:15 at Houston.…

1 / Janji AFO Hyperlight Cap / $38 Ideal sun protection that weighs just 29 grams, for a weightless feel. 2 / Tracksmith Session Speed Shorts / $72 The stylish men’s highstretch knit shorts are impressively breathable and moisture-wicking. 3 / Salomon Active Handheld Water Bottle / $30 You’ll appreciate how the half-liter option’s soft strap comfortably wraps around your hand. 4 / Outdoor Voices Snacks Bra / $68 This high-coverage sports bra includes a midback pocket for extra nutrition storage that won’t bounce. 5 / Vaseline All-Over Body Balm Stick / $6 Prevent chafing with this body balm stick. It goes on smooth and doesn’t leave your skin greasy.…

PRICE: $ 195 WEIGHT: 9.0 OZ (M), 6.9 OZ (W) DROP: 5 MM TYPE: ROAD “THEY’RE BEAUTIFUL, comfortable, and supportive,” one wear-tester reported. “What could be bad? They’re $200.” Who am I to say how you should blow your money? But, as the prices of shoes have skyrocketed, there are a lot of great performance models hovering near or north of two Benjamins. The Atomo, though, was made in Italy, so there’s gotta be an up-charge for that alone. Price aside, the Atomo is a smooth trainer that performs generally well on dry roads. There’s nothing particularly exciting about it, really, but the sum of the parts works here. “They resemble the Hoka Clifton in terms of look and fit,” said one tester who runs for the Lafayette College track…

PRICE: $ 140 WEIGHT: 9.6 OZ (M), 7.1 OZ (W) DROP: 4.5 MM TYPE: ROAD THE FATE USES five rectangular lugs—one for each metatarsal head—under the ball of the foot. Connected to a lowdensity, full-length plastic plate, the lugs lightly compress underfoot and return a slight bounce experienced across the width of the midsole. It’s a poppy ride that’s unique to Newton shoes, although it reminds me a bit of the “forward-leaning” sensation I feel in Saucony’s Endorphin series. Neither of those shoes are pairs I grab for my daily jogs, but both are fun to keep in my rotation for workouts and faster efforts. Testers who prefer lightweight and nimble shoes liked the Fate most, though still needed time to get used to the lugs. Others preferred it only…

PRICE: $ 150 WEIGHT: 7.2 OZ (W7) DROP: 5 MM TYPE: TRAIL EVERY NOW AND then, we’ll test an exciting shoe over the weekend that we can’t wait until Monday to tell our fellow editors about. On a Saturday evening, Runner-in-Chief Jeff Dengate sent this message [July 10, 2021, 5:05 PM – Slack from Jeff]: You know how VJ says “greatest grip on earth”? No joke! I ran with a friend up in the Adirondacks this morning. He’s sponsored by VJ and was wearing a shoe not yet released (Spark). He was stuck to the wet rocks on Giant Mountain like a gecko. We had 5,000 feet of vert over the first seven miles and a 3,000-foot descent over the final three miles, so it was kinda treacherous. When we…

PRICE: $ 129 WEIGHT: 10.4 OZ (M), 9.0 OZ (W) DROP: 6 MM TYPE: TRAIL THE NORTH FACE extends its Vectiv line to the pavement with the new Eminus. This everyday trainer is a comfort-first, all-terrain shoe for runners who spend most of their time on the roads but may wander onto dirt from time to time. Whenever I hear “road-to-trail,” I don’t expect the shoe to perform very well on either surface. The Eminus, however, was a pleasant surprise on both trail and asphalt. There isn’t as much outsole coverage as I usually like to have in a trail shoe, but certainly more than what you’ll find on most road trainers. On a long run over wet ground, the SurfaceCTRL outsole rubber had plenty of grip on roads and…

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.…

SPORTS APPAREL • Use your gear as intended• Use a mild, no-bleach detergent to avoid destroying fibers• Use a wool wash or wool detergent for wool-based items to remove dirt, which can grind the fibers• Wash inside out to protect the outer layer; the dirtiest part will be the side next to your skin• When possible, hand wash or use a front-load washing machine on a delicate cycle• Avoid high heat in wash and dry cycles• Lay flat to dry or tumble dry low• Lay socks flat to store or gently cuff the socks together; do not ball them up, which can cause stretching HYDRATION GEAR • Rinse water bottles with water and soap—even if you only drink water, saliva can leave behind bacteria• Allow plastic to dry completely, and…

Chad Morris, 57, of Boulder, CO, is a U.S. diplomat who was last stationed in Papua New Guinea, where swallows would dive-bomb his head and attack his hair while he was running. “The only way to stop them was to wear a hat, which I don’t typically do,” he says. “I finally took to carrying a hat with me and putting it on as I passed their tree, then taking it off again, and repeating the ritual each time I went by.” Sarah Axelrod, 35, of Somerville, MA, fondly remembers a half marathon she ran in Italy while studying abroad in college. She seemed to be the only one running it for fun, but ended up winning her age group. Her unique prize: a bag of groceries, three bottles of…

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.…

RUNNER'S+ It’s easy to scroll past all the perks that come with your Runner’s World+ membership, like exclusive fitness advice, curated training plans, gear deals, and testing opportunities. Here’s what you might have missed lately. (Not a member? Head to runnersworld.com/joinplus) MEET THE ELITE You never know who will pop into our live virtual hangouts. Two-time Olympic medalist Nick Willis recently Zoomed with RW+ members to talk all about training for spring races. Here’s what the sub-4-minutemile specialist told members about how he prepares for a middle-distance race: I try to stay on the couch or my bed as much as possible. I’ll do a lot of stretching in the first three days of the week, but no stretching in the final three days. I want to get loose, but…

Colorful vegetables, like kale, spinach, broccoli, and sweet potatoes, all contain carotenoids, a type of phytonutrient shown to reduce inflammation. About two cups of tart cherry juice a day for 12 weeks can fight inflammation and oxidative stress in generally healthy older adults, according to research. Oily fish, such as salmon and tuna, is full of omega-3 fatty acids, which research associates with lowering inflammation. A large study found that eating nuts, such as peanuts and tree nuts, is associated with lower inflammatory biomarkers. The research suggests subbing in nuts—rich in unsaturated fatty acids, vitamins, and antioxidants—for servings of red or processed meat, eggs, refined grains, or potatoes. Fruits pack tons of disease-fighting nutrients, especially berries and citrus, which are flush with vitamin C, an antioxidant shown to fight inflammation.…

THE HALF MARATHON is where speed meets endurance. It’s achievable for most 5K runner, yet a puzzle for veteran racers to master. It is a challenge, not a life-altering commitment. It is one of the greatest tests of a runner’s mettle, but also serves as a 13.1-mile celebration. We love the half. We know you do, too. Thousands of half marathons are set to be run this year, and their participation will eclipse the iconic 26.2 with roughly four times the entrants. Of course, a huge advantage of the distance is that you can run multiple halfs per year, says Kara Goucher, whose 1:06:57 at the 2009 Great North Run (not a recordeligible course) is still the fastest half marathon ever by an American woman. “Unlike a marathon, where you…

PRICE: $ 150 WEIGHT: 10.3 OZ (M), 8.3 OZ (W) DROP: 9 MM TYPE: ROAD THE NEW INFINITY reminds me of when Nike first rolled out Flyknit and unleashed a boatload of wild designs. Our test samples, especially the men’s, look like they’re made from airport carpet or ’70s couch fabric. But once past the aesthetics, the praise began. “My legs were thoroughly shot when I tested this shoe, but they treated my sore legs well,” one tester reported after running 3:16 and 3:17 marathons just six weeks apart. “They’re comfortable but without the feeling of low energy return.” That’s the magic of React foam. Nike has used the stuff in basketball shoes, too, because of its protective bounce—in both sports, you need the foam to dampen a lot of…

PRICE: $100 WEIGHT: 9.6 OZ (M), 8.5 OZ (W) DROP: 4 MM TYPE: ROAD WE TEST HUNDREDS of shoes every year but can’t possibly get to every single model. One that didn’t make it through our lab last year was the debut Axon. So I was both delighted and puzzled to test the second version. This bargain buy—truly, how is this shoe only $100?—looks and feels maximally cushioned, but it’s shockingly lightweight and compels you to stride for race pace. The thick Pwrrun midsole has plenty of bounce, while a slightly curved profile (think Saucony’s cambered Speedroll design, minus the carbon-fiber plate) smooths transitions onto the forefoot during turnover. That combination explains why the shoe’s low 4mm offset goes unnoticed midrun. “While there is not a ‘perfect’ shoe, the Axon…

PRICE: $ 130 WEIGHT: 8.6 OZ (M), 7.2 OZ (W) DROP: 8 MM TYPE: ROAD THE SAUCONY RIDE falls within the same category as the Brooks Ghost and Nike Pegasus: a workhorse of a trainer with moderate cushioning, able to tackle everyday efforts and well suited for a high percentage of new runners. Though not as plush as Saucony’s Triumph, it has a reformulated Pwrrun midsole that’s thicker—18 percent more foam underfoot—than the last version. “The best part of this shoe for me was the incredible cushioning,” said a tester. “I can wear these for a long run and keep them on all day afterward, and my legs never feel tired or sore.” Some testers, especially larger runners and forefoot strikers, wanted more cushioning in the front half of the…

PRICE: $ 140 WEIGHT: 9.0 OZ (M), 7.7 OZ (W) DROP: 0 MM TYPE: ROAD STABILITY HAS TAKEN on a new look in the Provision 6, the best version we’ve tested. Gone are the stabilipods, three-point stabilizers of firm foam on both sides of the forefoot and the lateral side of the heel. And the guide rail that wrapped around the border of the midfoot and heel is now virtually hidden and reinforced into the Ego midsole. In this way, the Provision, a stability shoe, looks like a neutral trainer. It also has a two-fingered medial strap, which connects the lacing to the footbed for a more secure hold. Some testers found the construction gave them a better sense of how and where their footfalls landed. Even if you don’t…

PRICE: $ 140 WEIGHT: 9.5 OZ (M), 7.7 OZ (W) DROP: 0 MM TYPE: TRAIL A FEW KEY tweaks mostly dialed in the fit of the Lone Peak 6. Altra removed overlays from the quick-dry air mesh upper to increase flexibility. It also reconfigured the Lone Peak’s closure system with additional midfoot lacing, making the 6 feel slightly more secure than its predecessor, which testers had described as having a “sloppy” fit unless they tinkered with the laces. Still, some had trouble locking in their feet no matter how tautly they laced up. “I couldn’t tie the shoe as tight as I wanted,” said a tester. “It felt like there was too much room around the ankle.” The midsole is Altra’s Ego compound, which provides moderate cushioning and contains a…

WHEN I PINBALLED among the booths at 2021’s The Running Event, an annual trade show held in Austin, Texas, I was happy to see that the primary focus wasn’t on so-called super shoes. Yes, I talked shop about upcoming trainers that have a carbon-fiber plate, but the conversations almost always shifted to women runners. The running shoe industry has long been criticized for “shrinking and pinking” men’s shoes and selling them to women. (Had I video-recorded all my conversations at this recent TRE, I could have made a “shrink it and pink it” supercut.) The earliest purported women-specific running shoe was released in 1978. Incidentally, it didn’t have a feminized palette of pinks and purples. The blue and yellow Nike Lady Waffle Trainer was advertised with the tagline “There’s nothing…