| SEPTEMBER 2016
The Fuss About Finisher Medals Page 14
The Best New Music Tech Page 20
Click here for a FREE half marathon training plan!
Click here to read how to beat 5 common running injuries.
// FALL FASHION
* RUN A FASTER
* FALL FASHION
Click here to read more about 2016 Rock ‘n’ Roll Brooklyn on Oct. 8.
RUN A FASTER HALF MARATHON
WITH URBAN STYLE
EXERCISES FOR SPEED & STRENGTH
PLUS: RUNNING’S NEXT GENERATION
Young prodigies, inventors and artists shaping the future
“RUNNING SAVED MY LIFE”
4 runners tell their inspiring tales
8/17/16 2:15 PM
READY. SET. ROCK. M A R AT H O N | 1/2 M A R AT H O N | R E L AY | 10 K | 5 K | 1 M I L E
8/12/16 11:48 AM
MOMENTS 2016 WORLD TOUR
VIRGINIA BEACH, VA
NEW ORLEANS, LA
SAN JOSE, CA
MAR 18-19 DALLAS, TX
MEXICO CITY, MEXICO
SAN FRANCISCO, CA
ST. LOUIS, MO
MAY 27-28 LIVERPOOL
LOS ANGELES, CA
SAN DIEGO, CA
NOV 10-13 LAS VEGAS, NV
SAN ANTONIO, TX
RunRocknRoll.com SpreadBleed.indd 2
8/12/16 11:49 AM
se pte m be r 2 0 1 6
25 Generation Next
11 Starting Lines
Our annual list of 11 teens and twentysomethings making big impacts on the present and future of running. By Brian Metzler, Adam Elder, Neill Woelk, Doug Williams
35 How Running Changed My Life Running truly changed the lives of these four people—maybe even saved them. Each of their stories is a testament to the power of our sport. By Mackenzie L. Lobby
40 Run Your Next Half Marathon Faster Three workout staples to help you build a dynamic foundation of endurance so that your next 13.1 miles will be your best. By Jason Fitzgerald
54 First Lap
60 Run It
Why retro running shoes are more popular than ever, the fuss about finisher medals, healthy
3 ways to get more
Our picks for a variety of
breakfast snacks on the go, and
out of your long run
how a children’s book illustrator finds inspiration on the run.
56 Coach Culpepper
64 Last Lap
Obstacle racing champion Amelia Boone on her unmatched ability to
18 Shoe Talk Do custom orthotics really help?
ever received and why never to
wear a thong under a wetsuit.
20 Wearable Tech The latest and greatest ways to
ON THE COV E R :
46 Urban Strides
suffer, the best racing advice she’s
listen to music while you run Functional style and bold colors highlight fall running apparel. By Emily Polachek Photography by Nick Nacca
How to get kids into
22 Collective The newest lightweight running jackets for fall chills
How often should you run? Click here to find out!
Kelly Collins was photographed by Nick Nacca in San Diego’s Balboa Park. Hair and Makeup by Antonella Annibale.
B E LOW: Meet this year’s Generation Next, 11 young trendsetters who are shaping the present and future of running, starting on page 25.
8/31/16 3:43 PM
ÂŠ 2016 Brooks Sports, Inc.
Brooks DNA cushioning dynamically reacts to your specific weight, pace, gait and running surface to give you a customized ride and super-soft landing. So put your feet into the Ghost 9 and get some serious cushiness.
8/12/16 11:55 AM
Night Lights Often the time spent in the mountains is best when it’s shared, even when it’s in the middle of a grueling 100-mile trail running race. Such was the case at this summer’s Hardrock 100 race through the rugged San Juan Mountains in southwestern Colorado. Two-time defending champion Killian Jornet of Spain and American Jason Schlarb from Colorado ran alongside each other for some 60 miles, both battling and supporting each other amid the challenging high-altitude environs. They ultimately decided at the final aid station about 10 miles from the finish line to complete the race together. The motion blur of their headlamps in this time-lapse image was captured as they headed up to the 13,000-foot Little Giant Peak, the last of 12 massive climbs on the course. At
Click here to see more photos from the Hardrock 100 course.
4:58 a.m., after 22 hours, 58 minutes and 28 seconds of racing and more than 66,000 feet of climbing and descending over the 100.5mile course, they crossed the finish line in the historic mining town of Silverton hand in hand. “He enabled me to have the best race of my life,” Schlarb told The Denver Post. It was the first time two runners completed the course together since 1997, when Mark McDermott and Mark Hartell were crowned co-champions. “When you run long distances, it’s to share it with nature and the environment, volunteers and the other runners,” Jornet says. “It makes no sense to finish on a sprint after 23 hours sharing a race.”
8/17/16 2:20 PM
Photo: Derrick Lytle
Click here to see course maps and data from the Hardrock 100.
Click here to see a list of North Americaâ€™s hardest running races.
8/17/16 2:20 PM
TIPS FOR NEW R U N N E R S Are you a new runner? We answer all of your questions and share tips you didn’t know you needed at Competitor.com/newrunner
CONNECT WITH US Join the conversation
Click here to see which runners you should be following on Instagram
Facebook.com/ competitor. running
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that can help you fix your injuries at Competitor.com/category/injury-prevention
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and the latest news with our
recommendations at Competitor.com/gearwelove
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newsletters. Subscribe at Competitor.com/newsletters
HALF MARATHON TRAINING
GEAR WE LOVE
We’ve got you covered to run one of the most popular race distances at Competitor.com/halfmarathon
Each month, our editors
Get training tips, gear reviews
8/17/16 2:22 PM
HOW FAR WILL YOU TAKE IT
With available Bird’s Eye View Camera* and standard All-Wheel Drive with intelligence (AWD-i). Prototype shown with options. Production model may vary. Before towing, confirm your vehicle and trailer are compatible, hooked up and loaded properly and that you have any necessary additional equipment. Do not exceed any Weight Ratings and follow all instructions in your Owner’s Manual. The maximum you can tow depends on the total weight of any cargo, occupants and available equipment. *The Bird’s Eye View Camera does not provide a comprehensive view of the area surrounding the vehicle. You should also look around outside your vehicle and use your mirrors to confirm surrounding clearance. Cold weather will limit effectiveness and view may become cloudy. ©2016 Toyota Motor Sales, U.S.A., Inc.
8/12/16 11:56 AM
E d i t o r i a l + De s i g n
Brian Metzler Adam Elder associate editor Emily Polachek senior graphic designer Valerie Brugos staff photographer Oliver Baker editor-in-chief
& Photographers M ack e nz i e L. H avey Mackenzie L. Havey of Minneapolis contributes to a variety of outlets including Triathlete, Runner’s World, Trail Runner, Theatlantic.com, Outsideonline.com and Espn.com. In addition to being a USA Track & Field-certified coach, she holds a master’s degree in kinesiology from the University of Minnesota. She wrote “How Running Changed My Life,” on page 35, and this month’s cross-training workout on page 58.
senior contributing editors
Adam W. Chase, Alan Culpepper, Jason Devaney, Mark Eller, Mario Fraioli, Meb Keflezighi, Allison Pattillo contributing writers
Jeff Banowetz, Jonathan Beverly, Jason Fitzgerald, Matt Hart, Mackenzie L. Havey, Lisa Jhung, Kelly O’Mara, Sam Winebaum contributing photographers
Dan Campbell, Jeff Cohen, Sue Kwon, Nick Nacca, Paul Phillips, Victor Sailer, Michelle Schrantz, Joe Ullrich, Dustin Whitlow C i r c u l at i o n , m a r k e t i n g & P r o d u c t i o n production manager Meghan McElravy
audience development manager
advertising production manager
Gia Hawkins director, pr Dan Cruz
Ja s o n F i tz g e ra ld
director, digital media & strategy
who wrote “Run Your Next Half Marathon Faster,”
starting on page 40, is a 2:39 marathoner
director, web development
Happiness. He is a USA Track & Field-certified
web developers Joseph Hernandez, Miguel A. Estrada, Rachel Blades web director James A. Longhini associate creative director Thomas Phan junior web designers Sean Marshall, Eddie Villanueva director, multimedia Steve Godwin
Scott Kirkowski Johnny Yeip
director, creative services
coach and founder of Strengthrunning.com. Through his website, Jason has helped tens of
manager, media marketing
d i g i t a l s e r v i ce s
Denver-based writer and coach Jason Fitzgerald,
and author of the book Running for Health &
Click here to read about the best running books of all-time.
Matthew McAlexander Bruno Breve
thousands of runners accomplish their goals with results-oriented coaching programs.
Doug Kaplan 312-441-1551, firstname.lastname@example.org vp media sales Jason Johnson 858-768-6824, email@example.com vp, media sales Ian Sinclair 860-673-6830, firstname.lastname@example.org director, agency development Brenda Seidner Reilly 646-745-7689, email@example.com senior director, media sales Justin Sands 858-768-6747, firstname.lastname@example.org vp, media sales Gordon Selkirk 858-768-6767, email@example.com director, media sales Andria Norris 858-500-7704, firstname.lastname@example.org manager, media sales Jenn Schuette 858-228-3761, email@example.com manager, media sales Kelly Trimble 858-768-6749, firstname.lastname@example.org manager, media sales Rich Hurd 512-364-1703, email@example.com svp, sales
N i ck N acca Nick Nacca, a San Diego-based commercial photographer, creates stills and video for Ford, Hot Spring Spas and SOAS Racing. Creatively blending, shaping and sculpting with light is at
the heart of his vision. He photographed this Acc o u n t s e r v i ce s
month’s cover and fall fashion feature, “Urban Strides,” starting on page 46, and is a frequent contributor to Competitor.
director Erin Ream managers
Renee Kerouac, Kat Keivens
digital ad operations
a publication of
Du st i n W h i t lo w Dustin Whitlow is a Washington, D.C.-based photographer whose passion blossomed developing film from his grandfather’s camera in a darkroom in college. As a competitive long distance runner, he favors working with athletes and capturing action shots with prime lenses. In the coming years he hopes you will find him running sub-2:30 marathons and photographing at
Josh Furlow Keith S. Kendrick senior vice president, global events Patrick Byerly senior vice president John Smith senior vice president Molly Quinn senior vice president, media John Bradley president
chief marketing officer
9477 Waples Street, Suite 150, San Diego, CA 92121 • 858-450-6510 For distribution inquiries: 858-768-6493 Digital Issue support: firstname.lastname@example.org Distribution management: TGS Media Inc. • tgsmedia.com, 877-847-4621 No part of this issue may be reproduced in any form without the written permission of the publisher. Competitor is a registered trademark of Competitor Group Inc.
the Olympic Games. He photographed phenom Drew Hunter on page 26.
8/17/16 2:24 PM
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8/12/16 11:57 AM
DON’T HATE THE PLAYER. HATE THE GAME.
Drugs in sports are bad. Hiding the problem is worse. For every athlete who dopes, there’s a horde of coaches, scientists, sponsors, journalists, lawmakers, and sports federations working to cover it up. Spitting in the Soup is a clear-eyed look at how deals made behind closed doors keep drugs in sports. Think you’re seeing the whole story? Read Spitting in the Soup to learn the truth about doping’s dirty game and what it will take to kick drugs out of sports once and for all.
READ A CHAPTER AT velopress.com/soup
Available in bookstores, bike shops, and online.
8/12/16 12:00 PM
BUZZ S TA R T I N G L I N E S
Onitsuka Tiger California 78 VIN, $110
New Balance 696, $80
Nike Air Max 1 Ultra Flyknit, $160
WHAT’S OLD IS COOL AGAIN
Click here to see an amazing collection of vintage running shoes.
PHOTOS: OLIVER BAKER, ILLUSTRATION: VALERIE BRUGOS
B Y A L L I SON PATTI L LO
The concept of athletic footwear making the leap to lifestyle is nothing new. Long before Kanye West and Rihanna decided to collaborate with adidas and Puma, respectively, athletic shoe brands often aimed for “looks good with jeans” appeal. But although we’ve long referred to casual footwear as “tennis shoes,” nowadays that actually means retro running shoes. And running brands are mining their back catalogs like never before, rereleasing classic models rebuilt with contemporary materials (like a Flyknit upper into the Air Max 1) and creative colorways (like Onitsuka Tiger’s Brazil-Japan artist collaboration on the California 78), and are meant to be worn dressed up or dressed down (like New Balance’s classic 696). “Part of it is a cultural shift where nostalgia and authenticity have become valuable to
the Millennial customer—and it also allows footwear brands to have an extension of their storytelling,” says Shane Downey, Brooks Running’s global director of Heritage. Downey adds that the look and form of classic running shoes conveniently dovetails with current trends in fashion. “When you think about a ’70s or ’80s running shoe, really streamlined and clean, it looks great with joggers or track pants or a really tailored pair of jeans,” Downey says. “Ten years ago, jeans were much wider, so the running shoe was overpowered by the jeans. It’s the ﬂip side now. Pants are skinny, and the prominence of athleisure wear and sweatpants has deﬁnitely lent itself to this style of footwear.” Claire Wood, senior product manager for performance running at New Balance, says mixing casual aesthetics and performance
features takes cues from both sides. Last year, New Balance released a lifestyle version of its Fresh Foam Zante performance running shoe with an upper that looked and felt like an old-school sweatshirt. It sold out within a few weeks with very little marketing hype behind it. And the trend should only get bigger and more ubiquitous. Fashion designers are increasingly featuring their own highpriced sneakers with retro running-shoe silhouettes on runways. But even when fashion trends inevitably move on, don’t expect classic running shoes to go away. Brooks and other brands are increasingly rereleasing shoes from the ’90s, and, as apparel style changes, other decades of shoe design will surely be a hit with consumers. As is often said, vintage never gets old.
8/17/16 2:26 PM
E V E R Y DAY R U N N E R 12
S TA R T I N G L I N E S
Click here to read about the habits of everyday runners.
ART ON THE TRAILS For Karen Hanke, trails are for both training and inspiration for her job as a children’s book illustrator
Hanke often scribbles notes and basic illustrations immediately after finishing a run.
For 54-year-old ultrarunner Karen Hanke, the trails and the office each demand a lot of her time. Luckily for this award-winning children’s book illustrator, the trails double as her workplace. As Hanke works through her freelance life, she often looks to the trails of Sugarloaf Ridge State Park just east of her home in Santa Rosa, Calif., for creative freedom and inspiration. As her body moves through the terrain, her mind wanders in a way that keeps creativity and inspiration fresh. “Ideas come to you at different times,” Hanke says. “I’ll be going along and it comes … and all of a sudden everything is better.” Hanke got into running while in college when she entered a 10K with her sister—and ﬁnished dead last together. After that, she decided to tackle the marathon. She followed the written plan in a beginner’s book and ran the Napa Valley Marathon. Her Santa Rosa neighbor Rod Dickenson noted her athletic build and suggested she sign up for the Quad Dipsea, a hilly 28.4mile trail race starting and ﬁnishing in Mill Valley, Calif. She had never explored the ultra world before, but in 1998 decided to give it a try. She hasn’t missed the Quad Dipsea race since then (despite
one unﬁnished year due to illness), giving her some distinction in the race’s history. She’s completed four 100-mile races: two Western States ﬁnishes in 2003-2004 and one apiece at the The Bear 100 Mile Endurance Run in 2013 and the Santa Barbara 100 in early July, not to mention dozens of sub-ultra trail races. One children’s book that Hanke has illustrated, The Jazz Fly, garnered distinctions like “America’s #1 Recommended Children’s Book” from Children’s Book Sense, Smithsonian’s Notable Books for Children, the Writer’s Digest National Self-Published Book Award, and a host of others. And when inspiration strikes, she captures it anywhere she can, often on the back of a receipt or a discarded envelope in her car at a trailhead. She recalls running in Sugarloaf with a friend when he urged her to stop. As they stood still on the trail, they watched a mountain lion emerge, majestically situating on a rock for a couple minutes and licking a paw before slowly retreating into the grass nearby. Hanke dashed back to her car. “I was so excited that I ripped oﬀ this grocery list to draw on and scanned it for myself,” she says. “I framed it and wrote the date, time and trail on there.”
PHOTO: WALLY WALLACE
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8/12/16 11:58 AM
s ta r t i n g l i n e s
Medal Mania Are we going overboard with the awards these days? By S u sa n Lacke
Click here for a funny story about race-day mishaps.
the dishwasher, as if to say, “Kudos for using lavender-scented soap!” The fanfare surrounding finisher medals has inflated my expectations outside of running, too. After I get a medal for meandering my way through a fun run, I start to expect praise for everything I do. My boss wasn’t too pleased when I requested my pay be written on massive checks and presented by Ed McMahon. (At the very least, couldn’t he get Miss Dairy Days to deliver it?) Perhaps we should return to a simpler time, when races handed out high-fives and bananas. A finish line should not be an endpoint, but a springboard for the next
challenge: to go farther, faster, harder. A medal implies finality, as if one has reached the pinnacle of success as a runner. Too many people collect their medal, get free bacon at breakfast and never run again. The bucket list item has been checked off. But if we can keep those runners coming back, they might discover something kind of cool: The reward of running is running itself, not a sparkly piece of tin that sits in a drawer somewhere. It’s the feeling of satisfaction, sense of community, stories and bragging rights, not to mention positive, self-perpetuating steps toward a healthy life. Free bananas are a pretty sweet prize, too.
Illustration: Michelle Schrantz
Last weekend I did a 5K with my sister. It was nothing spectacular—3.1 miles in aesthetically pleasing scenery with about 800 new friends. No PRs were set. We gabbed most of the way (as sisters do), and I think we may have even stopped to take a selfie. Yet at the finish line, one might think we had just won the whole darn thing. “YOU DID IT!” A volunteer shouted as we crossed the timing mat. “I’M SO PROUD OF YOU!” “WAY TO GO!” another woo-hooed as she handed us water bottles. A tunnel of highfiving children steered us toward a gaggle of local pageant winners, who were waiting to hand out medals. “Good job!” Miss Dairy Days smiled as she lifted the hardware around my neck. And hardware it was: dangling from the end of a red ribbon was a bedazzled dinner plate. I have held babies that didn’t weigh as much as this behemoth of a finisher medal. A medal for the incredible act of finishing a 5K fun run. Is it possible we’re going overboard with the awards these days? When I first started running, all I got at the finish line of a 5K was a banana. Now I get Hulk Hogan’s WWE belt. Don’t get me wrong: I love finisher medals just as much as the next runner. There are a few hanging on the wall in my basement. I sometimes wear mine to post-race breakfasts as a shameless way to get a complimentary side of bacon. My nieces and nephews enjoy stealing mine for awards in their make-believe Olympic Games (which includes amazing feats of strength like “cat wrangling” and “poop jokes.”) But I also have more medals than I know what to do with. They tumble out when I open my car’s trunk and rattle around in the silverware drawer. I once found a medal in
Click here to read more of Susan Lacke’s running humor.
8/17/16 2:27 PM
© 2016 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates. New Balance Gear Lending is available at all Westin Hotels and Resorts on a limited basis and is subject to availability.
ROOM SERVICE T H AT G E T S Y O U O U T O F YO U R R O O M
Westin offers New Balance ® shoes, shirts and shorts to borrow as well as a complimentary bottle of water, so you can fit in your workout even if you can’t fit your gear in your suitcase. It’s just another way we help you stay fit when you are on the road. Learn more at westin.com/movewell
8/15/16 4:20 PM
Click here to read about the 10 biggest sports nutrition myths.
S TA R T I N G L I N E S
NO-HASSLE, POST-WORKOUT BREAKFAST SNACKS BY MAT T KA D EY, R D
As the old saying goes, “breakfast is the most important meal of the day.” It’s true that a balanced morning meal brings about a slew of beneﬁts, including better concentration and more energy. Yet those who are committed to running know that the path to better ﬁtness is smoother when they take their post-workout nutrition just as seriously as breakfast. With a little planning ahead, you can really improve your recovery immediately after your workout with these pre-made snacks that taste great.
PEANUT BUTTER & BERRY PROTEIN OATS Soaking the oats removes the need to cook them, making this recipe a great option for transporting with you if you’re going to be away from the kitchen after exercise and you don’t want to delay refueling. Servings: 1 // Active time: 10 min. •
½ cup rolled oats (substitute with spelt, kamut or quinoa ﬂakes)
¼ cup plain or vanilla protein powder (substitute with plant-based protein powder)
2 teaspoons chia seeds
¼ teaspoon cinnamon
²⁄³ cup low-fat milk (substitute with nondairy milk) ¼ teaspoon vanilla extract (optional)
1 tablespoon peanut butter
¼ cup fresh or frozen raspberries
In a wide-mouth half-pint glass jar, layer in oats, protein powder, chia seeds and cinnamon. Stir in milk and vanilla if using. Top with peanut butter and raspberries. Seal shut and chill for 2 or more hours or up to 3 days.
Note: All recipes include substitute dairy-free, gluten-free and vegan ingredient options.
TURMERIC GINGER TONIC This elixir is a great way to simultaneously rehydrate and tame the flame with its anti-inflammatory powers. You can turn this into a warm drink for the cooler months by heating it on the stove or keep it chilled with ice and a splash of club soda. Servings: 4 // Active Time: 10 min. •
3- to 4-inch piece fresh turmeric, thinly sliced
2-inch piece fresh ginger, thinly sliced
2 tablespoons honey (substitute with agave syrup)
Juice of ½ orange
Place 4 cups water, turmeric, ginger, honey and a pinch of salt in a medium saucepan. Bring to a boil, reduce heat to low and simmer for 5 minutes. Remove from heat and let stand until cooled to room temperature. Stir in orange juice and then strain mixture into a glass jar. Chill until ready to serve, for up to 1 week. When ready to serve, place ice in a glass and pour in turmeric drink.
8/17/16 2:30 PM
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s ta r t i n g l i n e s
Farro Egg Cakes These egg cakes/handheld frittatas follow the rules of post-training nutrition, namely teaming up carbs and protein. Enjoy them straight from the fridge, at room temperature or heated for about 30 seconds in the microwave. Servings: 6 // Active time: 20 min.
Blueberry Protein Freezer Pancakes
• ½ cup farro (substitute with gluten-free millet or sorghum)
Instantly enjoy a taste of breakfast for your recovery meal by freezing a batch of these protein-rich pancakes.
• 6 large eggs
Servings: 7 // Active time: 20 min.
• 1/3 cup low-fat milk (substitute with nondairy plain milk) • 1 medium-size red bell pepper, diced • 1 cup finely chopped spinach
• ½ cup liquid egg whites or 4 regular egg whites
• 2 shallots, finely chopped
• 1 cup reduced-fat cottage cheese (substitute with plain Greek yogurt or dairy-free yogurt) • 1 medium-size banana
• 1/3 cup grated Parmesan cheese (substitute with nutritional yeast) • 1 teaspoon dried thyme
• ¼ cup pure maple syrup
• 1 teaspoon smoked paprika (optional)
• 1½ cups oat flour (substitute with spelt flour, whole wheat flour, or a 1:1 gluten-free flour blend)
• ½ teaspoon salt
• 1 teaspoon cinnamon
• ¼ teaspoon black pepper
• 1 teaspoon baking powder • ½ teaspoon baking soda • Zest of 1 lemon • 1 cup fresh or frozen blueberries
Place egg whites, cottage cheese, banana, maple syrup, oat flour, cinnamon, baking powder, baking soda and lemon zest in a blender or food processor and blend until smooth. Stir in blueberries. Lightly grease a large skillet or griddle with butter or cooking spray and heat over medium-low heat. Scoop a cup of batter for each pancake into pan and cook for 2 minutes per side, or until golden. Repeat with remaining batter, greasing pan as needed. You should end up with about 14 pancakes. Let pancakes cool completely on metal racks. When cooled, place pancakes on a parchment paper–lined baking sheet and place tray in freezer until pancakes are completely frozen (about 4 hours). Once frozen, transfer pancakes to a zip-top freezer bag or other freezer-safe container and store frozen for up to 2 months. To reheat, stack pancakes on a plate and microwave for 90 seconds, or until heated through. Or defrost and warm them using a toaster. You can also reheat in an oven or toaster oven set to 350°F.
Place farro and 2 cups water in a medium-size saucepan. Bring to a boil, reduce heat to medium-low, and simmer, covered, until grains are tender, about 25 minutes. Drain any excess water. Preheat oven to 375°F. In a large bowl, whisk together eggs and milk. Stir in remaining ingredients and cooked farro. Divide among 12 standard-size greased muffin cups and bake for 20 minutes, or until eggs are set. Let cool for a few minutes before unmolding. Keep chilled for up to 5 days.
Republished with permission from Rocket Fuel by Matt Kadey, RD. Learn more at velopress.com/ rocketfuel.
8/17/16 2:31 PM
S h o e Ta l k Click here to read about 15 cushy running shoes.
Orth otics 101 Can custom orthotics keep you injury-free? By Mat t Ha rt
However, fitting orthotics has proven to be more art than science. Visiting numerous specialists will inevitably leave you with vastly different orthotics at the end of the day, because there is no consensus on what constitutes proper biomechanical movement. The 26 bones, 33 joints and more than 100 muscles, ligaments and tendons of the human
foot and ankle form a complex orchestra. So is there any need to spend hundreds of dollars on custom footbeds? They have proven effective in short-term pain relief for some athletes, but they don’t protect us from injury. The current paradigm suggests that your feet and biomechanics are probably fine; it’s just that your lower leg or foot isn’t resilient enough for the terrain, training volume or intensity you are attempting. If your training level continues to leave you injured, then custom orthotics could provide some temporary relief, allowing you to continue to train. However, to relieve musculoskeletal stress from one area, orthotics move the stress somewhere else—which can cause new injuries. If your injuries occur as a result of functional weakness, you should correct them through strength training, not use of orthotics.
Long-term orthotics use should be reserved for issues caused by permanent structural abnormalities, such as leg length discrepancies. As with other musculoskeletal injuries such as a neck or back strain, provide support early, with the goal of removing the support once the tissue has healed. After the acute injury phase, make the foot more resilient through strength work and more intelligent, tempered training stress. Click here to read how to cure runner’s knee.
Custom shoe inserts, called orthoses or orthotics, are built to the shape of your individual foot and are designed to correct your running biomechanics. They have been liberally prescribed by podiatrists, sports medicine doctors and physical therapists for years, as well as some running shop shoe-fitters, and promoted as a cure-all for just about any kind of running-related injury. Similar to motion-control shoes, the popular belief was these exogenous additions could correct misalignments and improper movement of the foot that presumably led to injury.
8/17/16 2:32 PM
L L A S E L Y T S DER UN
D , AN LIFT ORE , H TC GET M IT. TRE N, S ESS TO DOING U R RY END L GOOD P EVE K FOR IMB â€” SND LOO A CL
SELECTION AND PRICES VARY BY STORE.
8/12/16 11:58 AM
WEARABLE TECH 20
RUNNING TO THE BEAT
Bragi’s Dash headphones provide audio feedback as well.
The latest and greatest ways to listen to music while you run BY S A M WINEBAU M
Anyone with a smartphone knows you can listen to music as you run. But look beyond your phone’s own music jukebox. We did—at music apps focused on running, GPS watches that store and can play hundreds of songs, and headphones that keep you aware of your surroundings, can measure heart rate via your ear and even provide watch- and phone-free music and GPS workout tracks. While running with music isn’t for everyone, some studies have shown that music at a beat near cadence or heart rate can improve performance and endurance by reducing perceived eﬀort, boosting spirits when tired and by syncing the body’s rhythms to the music. Click here to read about 7 great running apps.
THE LATEST MUSIC APPS
iOS only, $4.99 monthly/ $39.99 annual
4. Click here to read about running with power meter.
1. MUSIC ON THE WATCH, NOT THE PHONE The admirably slim TomTom Spark Music ($200) GPS watch has a 3GB 500-song capacity Bluetooth-enabled music player on board. Many options to replace straps in fun colors are also available. 2. HEAR WHAT’S AROUND YOU Headphones such as the Aftershokz Trexz Titanium ($130) conduct sound through the cheekbones, leaving your ears open to the outside world. So although the sound quality may not be as good, your situational awareness is.
3. TINY AND LOADED The Bragi Dash ($299) Bluetooth earbuds aren’t much bigger than hearing aids—with no wires of any kind. They have a built-in 4GB music player and include ear heart rate, step and distance monitoring with audio feedback. Hear what’s happening around you through Audio-Transparency, or block ambient sound at the gym through Passive Sound Isolation. You can even listen to music as you swim—and yes, there is an optional leash.
4. MUSIC PLUS HR Jabra’s Sport Pulse Earbuds ($200) are Bluetooth wireless to your phone with an optical heart rate monitor in the earbuds. 5. THE DO-IT-ALL HEADPHONES The somewhat geeky looking Sony Smart B-Trainer ($250) includes GPS and HR sensors plus storage for up to 3,900 songs. Music can be selected based on your target heart rate—and the B-Trainer will give you performance feedback along the way.
This well designed music streaming and offline app neatly bridges a music and GPS run training app. It even includes music-based training plans for various race distances. Select beat-per-minute run mixes or pick your favorite genres and Spring will auto detect cadence. Or set cadence yourself and—voila!—the music mix beat will be in step with your run. The app can even tell you what your pace was for each song played along with splits, a map of where the songs played, plus distance, pace and time.
iOS and Android, Free (with ads and other restrictions) Premium $9.99 per month
Running is a genre within Spotify with three free running-focused and curated components: Running Originals including mixes from Nike, music for different types of runs and times of day, and finally beat-matched tunes based on selecting your run cadence and favorite genre. All mixes can be adjusted on the fly for a new cadence. The playlists are top notch and there is free integration to Runkeeper. Premium gets you offline play for weak signal areas along with integration to the free Nike+ app where you can select playlists designed to match a target pace. Turns out that AC/DC’s “Thunderstruck” was just right for 8-minute/mile pace!
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NOVEMBER 13, 2016 • • • • • •
Beautiful scenic coastal course South Florida’s only finish-together relay Average temps in the mid 60’s Run through Fort Lauderdale’s New River Tunnel Michelob ULTRA’s awesome post-race beach party Free race day digital photos courtesy of Athlinks
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8/12/16 11:59 AM
Click here to see 18 fun trucker hats for running.
Shell Game B y A l l i son Patti l lo
No excuses. The latest crop of lightweight running jackets are designed to keep you running comfortably even when fall weather turns cold, breezy and damp. Zip up and go!  Brooks Cascadia Shell
 Salomon Bonatti Pro
 Nike Twill Running Jacket
This shell stretches and breathes while resisting wind and water. Runnerfriendly details like a zip chest pocket, fitted hood and a zipper flap add functional comfort. Once skies clear, the jacket can be packed in the rear pocket stuff sack and attached around your waist with the included elastic belt.
Part of Brooksâ€™ first apparel collection specifically for the trails, this wind- and water-resistant half-zip closes with side tabs. The cut is sized to fit over a pack so you and your gear stay dry.
Streamlined looks bely the functionality of this featherlight, breathable, waterproof jacket. It even has a hood and weatherproof zipper, and packs into its own pocket, meaning there isnâ€™t much more to ask for than a sunny day.
Look good and feel comfortable in damp conditions with water-repelling fabric and a sleek trackstyled design. Stretchable fabric in the raglan sleeves adds mobility to the slim-fit style, and two handy zippered pockets stow your essentials.
 The North Face Winter Better Than Naked Jacket $120
The Better Than Naked Jacket got a winter makeover with extra warmth and body-mapped venting to dissipate sweat. The wind-resistant jacket comes with zippered hand pockets for essentials and elastic-trimmed sleeves.
 Saucony Razor $175
Made with a sweattested and breathable laminate material, the new windproof and waterproof Razor jacket is crafted with taped seams, a waterproof zipper and back vents for maximum comfort, even in miserable weather.
photo: oliver baker
 Outdoor Research Tantrum Hooded
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it all comes down to who wants it the most
She nearly walked oﬀ the track for good before making history with double golds. Hear Kelly’s story of overcoming setbacks and ﬁnd out how the GPS running watch with advanced metrics can help you beat yesterday. Dame Kelly Holmes, MBE, Garmin-sponsored elite runner, double golds (800m and 1500m)
Garmin.com ©2016 Garmin Ltd. or its subsidiaries
8/15/16 7:45 AM
HALF MARATHON | 10K IT'S A BIG WORLD. PACK YOUR PASSORTS!
OCTOBER 29, 2016 MERIDA, MEXICO YUCATAN
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8/12/16 12:00 PM
GN GENERATION NEXT 11 TEENS AND TWENTYSOMETHINGS MAKING BIG IMPACTS IN THE WORLD OF RUNNING The next generation of running inï¬‚uencers is already here. The following trendsetters under 30 are shaping the present and future of running through ingenuity, creativity, bold decisions and beyond-their-years performances.
Click here to read about our 2015 Gen Next athletes.
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Click here to read about a 10-yearold who set a half marathon world record.
Drew Hunter 18, Purcellville, Va.
For four years in an illustrious high school career, Drew Hunter was used to seeing the finish tape. Even though hunter is in his name, he was the one way out ahead, pulling away from the pack each lap with his upright, compact stride. But now Hunter is venturing into uncharted territory. This high school phenom who turns 19 in September became the first American male runner to skip college and turn professional when he signed an astounding 10-year deal with adidas in July.
His prep accomplishments are the stuff of legend. Winning the Foot Locker National High School Cross Country Championship by more than 7 seconds. Stealing victory at the finish line while running the mile leg in the Penn Relays distance medley relay after starting 8 seconds back. Breaking the high school national indoor 3K record and running under 8 minutes. And most coveted of all, breaking the high school indoor record for the mile at the Millrose Games, running 3:57.81, becoming one of only nine high school runners ever to go sub-4 in the mile and only the third to do it indoors. Hunter’s got the experience of his mother and father, Joan and Marc—two elite-level runners, who later coached the great Alan Webb—behind him, along with coach Tom Schwartz, who began advising Hunter before his wildly successful senior year last year. And talking with him you’d swear he’s not a guy fresh out of high school. Hunter comes off as the most mature 18-year-old ever. He exudes quiet confidence in himself and his way forward, and you get the sense that, even though he’s diving head-first into the elite ranks, totally bypassing the guidance and the camaraderie of the college system, he’ll be OK.
Up until July, Hunter’s road appeared to be paved. He had committed to the University of Oregon and would be the collegiate track and field powerhouse’s star recruit. Eighteen current and former Oregon track and field athletes went to this year’s Olympics, for example. “It might be one of the hardest decisions I’ll have to make,” Hunter says. “I mean, the University of Oregon is the best program in the country. Turning that down is not easy.” By going pro, though, Hunter isn’t turning his back on college. He’s looking into moving out of his parents’ house and enrolling somewhere in the next year, and his adidas contract is reported to include full college tuition. “At the end of the day I’m really excited for
the new chapter,” Hunter says. “I have big goals that would be hard to achieve in the college system, so I’m excited.” But here’s the interesting part about Hunter. Ask him what his career goals are, the longterm stuff, and he’s got a savvy answer: “Just keep improving,” he says. He’s careful not to mention medals, records or Olympic rings. So far, that one-step-at-a-time mantra is working. In his first race as a pro on Aug. 5, Hunter placed a respectable sixth at the Sir Walter Miler event in Raleigh, N.C., lowering his mile PR to 3:57.15. “I’ve always been able to reach my goals, so I think the goal is just to keep doing that,” he says. “Keep it simple. I like to take things one race at a time and one season at a time.”—Adam Elder
photo: dustin whitlow (Hunter), chuck miller (Ping), Paul Nelson (Miller)
Blockbuster contracts, of course, are only given to big talents, and Hunter, a miler, has been called one of the best high school runners of all time.
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13, Winona, Minn. It looks like a typo: that a 5K was run in 16:44.80 by a 12-year-old. But it’s real—achieved by Grace Ping at the New Balance High School Nationals in June. That mark shattered the old world record, which stood for 39 years, by 10 seconds. Oh, and in doing so, Ping also broke the 5K record for 13-year-olds. For the rest of us, it’s a mark that sounds incredible—and feels thoroughly discouraging.
Click here to see cool runningthemed T-shirts
The diminutive Ping, who’s now 13 and in the eighth grade, actually runs for her local high school, Cotter High School, where she won individual state titles in track and cross country last year. She’s coached remotely by Tom Schwartz, who has a bit of experience with prodigies: He also coaches Drew Hunter (see page 26). Ping said she didn’t start running seriously until around age 8—after she set her first state record. Her parents are both accomplished amateur runners. Her father runs a 16:01 5K, while her mother’s marathon PR is 3:01. Even though she rarely races without a bright neon-colored headband, she likely won’t need that kind of visibility if she keeps smashing world records.—A.E.
Andrew Miller 20, Corvallis, Ore.
Six years after running his first ultra-distance race with his mom, Andrew Miller is looking like the next big thing in his sport. In June, Miller became the youngest champion in the history of the Western States 100-Mile Endurance Run, an event that dates to 1974. It was his third straight success, following victories in the 68-mile Georgia Death Race in March and the Bighorn Trail 100 in June of 2015. Throw in wins at the 2015 Death Race and the Orcas Island 50K a month before that and Miller has won five of his last seven starts, with a second in another. “I feel like I’m really improving a lot the last two years,” Miller says. “I’ve figured it out, I guess.” Miller is entering his sophomore year at Northern Arizona University, where he’s an exercise science major. He grew up backpacking and hiking with his family. He played high school soccer, but never ran track or cross country. He and his brother rode their bikes with their ultra-running mom on her training runs, and eventually Andrew gave it a try. By his second ultra, the McDonald Forest 50K in Corvallis, when he was 15, Miller says he was “hooked.”—Doug Williams
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Kelly Roberts 26, Brooklyn, N.Y.
Roberts says she created Run, Selfie, Repeat to inspire others to make changes and find solutions in their own lives. Using a self-effacing style, plenty of authentic running smarts and a bit of sassiness, she posts photos (yes, lots of selfies!) and tells stories that relate to all sorts of recreational runners who are dealing with some of the same things. With
Click here to see read about Olympic bronze medalist Emma Coburn.
more than 12,000 followers on Facebook and 3,600 on Twitter and a new YouTube channel with funny and inspiring videos, she’s definitely developed a following in the sweet spot of the modern running boom. “I’ll never know what went through my mind when I got home and thought, ‘That was awful … I think I’m going to do that again,’” Roberts says in a video on her blog. “Look, running sucks. It’s hard. It takes work. It’s
painful. I’ve spent more time crying on random street corners than I can count. But running only sucks when you’re just getting started. That’s what no one tells you. Even if you’re not an athletic person, you can become a runner. I always assumed I wasn’t a runner because I couldn’t make it around my block without feeling like I was going to die. But here’s what I’ve learned: some people are in fact born runners. But others are made.”—Brian Metzler
Mikey Brannigan 19, East Northport, N.Y.
Mikey Brannigan is a remarkable kid. Diagnosed with autism when he was 18 months old and considered non-verbal until he was about 5, he was a boy in constant motion— although his parents say it was difficult for him to channel his energy. But that changed soon after he began running with the Rolling Thunder Special Needs Program in the fourth grade. By the time he was 9, it was clear he had a gift for the sport. After a standout high school running career—which included a 4:03 mile in 2015—he started training as a member of Team USA as a Paralympic athlete. He set numerous Paralympic records over the past several years, but none bigger than the 3:57.58 mile he ran at the Sir Walter Miler meet in Raleigh, N.C. That time set a new world record in the T20 Paralympic classification for intellectual disabilities. He’s the favorite to win gold in the 1,500-meter run at the Paralympic Games on Sept. 13 in Rio de Janeiro.—B.M.
photo: Kelly Roberts, Prettysporty.com (Brannigan) Aric Van Halen (Miller)
The first time Kelly Roberts went on a run in cotton tights, she chafed in places she’d never dream of chafing. But that hasn’t stopped her from sharing the awkward details. She also hated running when she got started and has seemingly endless amounts of comical and horrific stories to tell about that too. The author behind the successful Run, Selfie, Repeat blog, Roberts started running on Thanksgiving Day in 2013, but she became a viral sensation a year later when she posted a series of selfies with handsome men she intentionally captured in the background during the 2014 New York City Half Marathon. Running helped Roberts lose 75 pounds, but, more importantly, it gives her a sense of purpose and identity, not to mention helping her grieve the loss of her brother.
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27, Manitou Springs, Colo.
Click here to read about Clayton Murphy’s Olympic bronze medal race in Rio.
Zach Miller makes pancakes every single day. And spaghetti too. And he’s been doing it for months on end. But that’s not what he eats to fuel him for the amazing trail runs he goes on every day right outside his front door. Making basic meals every morning and evening is just part of his job. Miller, a 27-year-old elite-level trail runner, is one of the six year-round caretakers at Barr Camp on Pikes Peak. The camp is a nonprofit community- and volunteer-supported organization centered around a 94-year-old wooden cabin and bunkhouse situated at 10,200 feet above sea level, roughly halfway up Colorado’s most famous mountain. Although it’s hardly a 9-to-5 gig, the caretaker role is perhaps the best job a committed mountain runner could ever want. Miller and his sister, Ashley, have been at it since early 2015, and this summer Ashley’s fiancé, Nathan Josephs, has come on board. In addition to making meals, Miller also does dishes, sweeps the floors, sells bottled water, snacks and souvenirs, and offers hikers and runners trail information and tips about wilderness ethics. He also helps man the midway aid stations in the Pikes Peak Marathon and Ascent races in mid-August. Oh, and he runs, too. A lot. His running isn’t part of the required daily duties at Barr Camp, but it’s certainly part of his role as a Nike-sponsored trail runner. Being a caretaker means living a spartan lifestyle, but that’s just fine with Miller because the running is second to none. He typically runs two hours a day on the network of high-altitude trails right outside his door, often up to the 14,114-foot summit of the mountain or down to the base at 6,500 feet. That was his routine last winter, too, when he battled frigid weather and trampled over the snow-packed trails. Not surprisingly, Miller has upped his trail running results considerably since living at Barr Camp, having won the competitive Courmayeur-Champex-Chamonix 100K in Europe last summer, The North Face Endurance Challenge 50-mile Championship near San Francisco last December and the 115K Madeira Island Ultra Trail in April. (He was scheduled to race in the 167K Ultra-Trail du Mont-Blanc on Aug. 26–27 in France, Italy and Switzerland after the press deadline for this issue.) “It’s an amazing place to live and run,” Miller says. “It doesn’t get old for me. While it’s kind of the same thing every day, no two days are ever the same. For the kind of races I run, I couldn’t be in a better place for training.”—B.M.
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Click here to see behind-thescenes glimpses inside Nike’s world headquarters.
Phoebe Wright 28, Seattle
Elite runners lead an enviable but unforgiving lifestyle. They do what most of us only dream of— and deal with things most of us are glad not to. And while only a very few in the sport truly speak out against injustices like corruption, doping or better compensation, no one does it better—or at least funnier—than 800m runner Phoebe Wright. Through Twitter, Instagram and her own blog, Stop Phe, Wright documents the life of an elite and sheds light on the world of running and racing in ways that few others do—in any sport. “The track life is awesome, but often it’s not as glamorous as fans think it is,” Wright says. “It’s less ‘professional athlete’ and more ‘starving artist.’ It’s still the best job you can get though, if you’re lucky enough to get it and not get discouraged by doping, scandals, bribes and whatnot.”
“It’s like professional runners are taught to only train and then sit in a vacuum, isolated from the outside world,” Wright says. “It’s changing though! I think this new wave of passionate people is good for the athletes, fans and sport in general.” Wright also tackles issues in an actionable way. When an old teammate confessed to battling an eating disorder, Wright wrote a long, nuanced article instructing and explaining how to confront this common and insidious disease in the running world. More recently she’s shared cautionary advice for runners looking to turn pro about the murky world of agents and professional contracts. Wright is 28, and while she says she’ll definitely be racing next year, she’s not sure what will happen after that. “My dream job would be to live tweet events—or Snapchat them” Wright says. It’d be a running fan’s dream too.—A.E.
photo: courtesy (Wright), carlos white (Jackson), TrackTown Movie (Pappas)
Wright wades through weighty topics like doping by using her current pharmacology studies to explain in simple terms why it’s dangerous and immoral. Or she’ll demonstrate through role-playing the funny difficulties that arise when an elite runner tries to have a relationship with a non-runner. Or she’ll make a devastating but hilarious point by calling out telling details in the background of an innocent-looking photograph.
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Click here to read about Washington D.C.’s District Running Collective
24, Fort Mill, S.C. People do all sorts of little things to separate themselves from their professional peers. Adrian Jackson, however, took it to a whole new level by running 2,400 miles across the United States. Starting in April, the 24-year-old ran from his hometown of Fort Mill, S.C., to the Hollywood sign in Los Angeles in two months and three weeks to raise money for his film production company, Black Forest Films—and, he says, to raise awareness for filmmaking in the Carolinas, whose industry is often overshadowed regionally in the Southeast by Atlanta. “This ultimately was a stepping stone to separate myself from all the other filmmakers in the world,” Jackson says. “Because people look at running like ‘Oh, running is hard,’ but if you truly understand running you
Alexi Pappas 26, Eugene, Ore.
Elite runner. Filmmaker. Poet. Artist. Don’t try to put labels on Alexi Pappas. Not only is there not one that will fit this multi-dimensional visionary, but chances are she’ll continue to break the mold by doing and being more than she already is. Fresh off running in the Olympics in Rio (she placed 17th in the 10,000m while running for Greece) and the debut of the indie film “TrackTown” (co-produced by fiancé Jeremy Teicher), Pappas has a blank canvas on which to plot what’s next, and quite frankly, the sky is the limit. Pappas has also written and performed a one-act play, done improv comedy, co-wrote another film Tall as the Baobab Tree and contributed a regular poetry column to Women’s Running magazine.
know that it’s mental, and it’s about just getting it done.” Jackson, who ran track and cross country in high school at the state-championship level, says he averaged 25 to 30 miles a day on the trip, and ran, jogged or walked the whole way—except for times when a hotel or a friend’s house along the way was off-course. A documentary of Jackson’s run is forthcoming at the end of this year, and updates and info about his run are at Runningforfilm.com. He also chronicled the incredible journey on his Instagram account (a_dawgg803). Jackson says he has plans for more running film concepts in the future, as well as other topics. “I felt relieved when it was over,” Jackson says. “But when you’re out there all alone, it’s just good quality time. You learn a lot about yourself and it changes your outlook on life.”—A.E.
With her ambitious Millennial zest and Gen Z appeal, Pappas is poised to become one of the voices of her generation. “Pappas has an appeal that transcends her impressive race results, with her cockeyed worldview and her lack of pro-athlete pretension drawing in fans,” Sam McManis wrote about her in The New York Times. She's still improving as a runner and could make a run at the 2020 Olympics. But at some point her running might seem like a footnote, given other opportunities (Hollywood movies? business ventures? social causes? politics?) that she might be pursuing. “I really don’t know what life holds in store for me, but that’s the beauty of it,” she says. “I know not everything I will do will be connected to running, but I know I will always be a runner and connected to the sport in some fashion.”—B.M.
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Click here to read a profile of Jessie Zapo, NYC’s first lady for running.
23, Boulder, Colo.
Even before he graduated from the University of Colorado with a degree in mechanical engineering in May, Connor Winter was already the founder and CEO of a startup running tech company called ShoeSense, not to mention a two-time NCAA All-American runner who helped the Buffaloes win two national titles in cross country and a guy with a 3:59.76 mile to his credit. With ShoeSense, Winter has used his training as an elite athlete, his academic background and his industry experience to craft a sensor device that will track wear and performance of running shoes and, in the process, possibly become a tool to help reduce the rate of common running injuries. While the product is still in the test phase, he’s had discussions with several major shoe brands and filed papers for a patent on the device. Winter’s idea for his business—the proverbial light bulb—came about in an entrepreneurial business planning class. A professor helped him determine what problems exist in running and consider what solutions could be useful. “There’s no accurate way of knowing when your shoes are worn out,” Winter says. “Most people know it’s there and accept it and accept the consequences of sometimes getting injured and sometimes having issues with their shoes and not knowing it. But there has to be a better way. “So combining the two different knowledge bases of sensors and wearables, and doing the running and working at running stores and knowing what customers like, I was able to really combine everything and have a great product that provides a good service that solves a really big issue within running.”—Neill Woelk
17, New Brunswick, N.J. A star was born at the U.S. Olympic Trials in July, even at a track meet that features plenty of drama and heroes in the making. On the second biggest stage in track and field only to the Olympics, now-17-year-old Sydney McLaughlin, a 400m hurdler, became the youngest athlete to compete in the Olympics for the U.S. since 1972. Her 54.15 mark in the final not only punched her ticket to Rio de Janeiro, it also earned her the junior world record—one of several she now holds. But for all these highs, McLaughlin’s year started off poorly. She had to sit out the first month and a half of track season at Union Catholic High School in New Jersey while battling mononucleosis. Then her mother had a heart attack.
And even after the first heat of the Trials she almost didn’t make it through the week—not because of her racing, but because of nerves. “After the first race, I had a mental breakdown,” McLaughlin said in July when she accepted the Gatorade Athlete of the Year award shortly after the trials. “I called my dad and told him, ‘I can’t do this—I’m 16 years old, racing against grown women.’ My coaches said, ‘We got you here, you’re getting on the line.’ ... Three races later, I’m an Olympian.” The women's Olympic 400m hurdles prelims were scheduled after press time, but no matter how her Games turn out, it’s impossible to think she won’t be back several more times. Although more immediately, now that the 2016 Olympics are behind her, she's returned to high school for her senior year.—A.E.
photo: Aric Van Halen (Winter), Matt Trappe (McLaughlin)
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Â©2016 SAN ANTONIO CONVENTION & VISITORS BUREAU
8/12/16 12:00 PM
RUN THE LAS VEGAS
STRIP AT NIGHT MARATHON | HALF MARATHON | 10K | 5K
BRING YOUR LIGHT RunRocknRoll.com/las-vegas
8/12/16 11:57 AM
Click here to read key tips and insights for new and novice runners.
How Running Changed My
By Mackenzie L. Havey
We run for all different reasons: To feel great, to lose weight, to have fun, to challenge ourselves. Yes, running can change your life. By now it’s practically a cliché. But for the following four people, running truly changed their lives in profound ways—maybe even saved them. Each of their stories is a testament to how powerful our sport is.
Read about a recovering alcoholic’s journey to the NYC Marathon.
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8/17/16 2:49 PM
Click here to read about holistic running renewal camps.
Click here to read a runner’s struggle with anorexia.
BLU ROBINSON 40, Orem, Utah
WHEN Blu Robinson approached his soonto-be father-in-law to ask for his daughter’s hand in marriage, he walked away with both a blessing and a challenge. “He said, ‘I’ll let you marry her, but you have to run a marathon with me,’” Robinson remembers. “I agreed, even though I had no clue what I was getting into—a 26.2-mile run.” The former addict who had once turned to drugs and alcohol to cope with a tough upbringing had recently discovered sobriety and healing through mountain biking. Running, however, was an entirely diﬀerent animal. But he diligently trained with his father-in-law in preparation for the 2000 St. George Marathon. “I started running every morning with my ﬁance’s dad and he was not only vetting me, but also establishing this father-son relationship that I never had—we talked about life,
CM0916_FEAT_LIFE CHANGED.indd 36
the past, the future,” Robinson says. “Finding that someone cared enough about me to let me participate in something like this with him helped heal my head and heart.” Running also assisted him in redeﬁning how he saw himself. No longer was “addict” his prominent identity. After training for and successfully ﬁnishing his ﬁrst marathon, he saw himself as an athlete. “As I was struggling during that ﬁrst marathon, as bad as I was hurting, it didn’t even compare to the pain I felt when my parents got divorced, or when we went hungry at night because we were so poor, or when I was totally alone in my addiction,” Robinson says. “With running, I knew I could push through it—that I had trained for this and could ﬁnish.” Robinson also went back to school and became a clinical mental health counselor and substance use disorder counselor. He knew he wanted to help others overcome some of the same hurdles he had faced. It wasn’t until 2011 that the light bulb went on and he came up with the idea to use training for a local 5K together as a way of counseling the addicts he was working with in therapy.
“The coolest thing happened—as we were training, they talked about all kinds of things they had never discussed in therapy,” he says. “By the end of training, these guys were proud of what they were doing—they were smokers, drinkers and drug addicts who just had problems they needed help with.” After that successful trial run, Robinson expanded the program and formed a nonproﬁt under the Addict to Athlete moniker. In the past ﬁve years, thousands have participated in training for races from 5Ks to 100-milers. Today the team has around 500 current active members, including those who have struggled with addiction as well as their family members. Now Robinson, who has since run many more marathons and even a couple of ultras, spends his days paying forward the gift of running that his father-in-law gave to him all those years ago. “It blows me away watching these addicts and their families heal together,” Robinson says. “They are ﬁnding this whole new life where they can erase their addiction and replace it with running.”
PHOTO: DAN CAMPBELL
Blu Robinson found redemption in running after ﬁnding his soulmate and battling addiction. Today he teaches others how to put one foot in front of the other on the road to recovery.
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Click here to learn about how “Suffer Better” is helping others.
ABBY BALES 36, New York City After running through a life-threatening condition, multiple surgeries and rehabilitation, Abby Bales found new meaning in the sport she loved. ABBY Bales has always been a runner, but it wasn’t until she got sick that she fully realized its importance in her life. Upon turning 30 in 2010, the New York Citybased physical therapist and blogger at RunStrongerEveryday.com was diagnosed with ulcerative colitis. Although it began as a mild case, it soon developed into a life-threatening condition. Her initial attempts at treatment included medication, special diets and meditation. Nothing worked and her symptoms worsened to include loss of bowel control, anemia, serious malnourishment and a weakened immune system. Her doctors eventually recommended surgery: ﬁrst a total colectomy to remove part of her colon in 2012 and then a second operation to put in a J-pouch to replace an external colostomy bag.
PHOTO: SUE KWON
Through those two years of sickness, surgery, and recovery, running was her one constant. “When I was sick, my doctors agreed that it was good for me to keep running—I just couldn’t go long distances without major problems and I always had to know where the bathrooms were,” Bales says.
took for granted,” she says. “I didn’t realize how intricately it was woven into my identity until I was sick.”
After losing more than 20 pounds of muscle following her surgeries, her return to running started with a walk. But by the spring of 2013, she was ﬁring on all cylinders, and ran a personal best 1:40 half marathon. “Running became something I no longer
After those two life-saving surgeries, along with a C-section to deliver her first child in 2014, Bales is well-acquainted with starting from scratch when it comes to running. Those experiences have offered her a fresh perspective on the sport.
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“I don’t get worked up about qualifying for Boston or things like that anymore because when I was sick, I was just happy to put on my sneakers and go outside,” she says. “I feel strongest in my life when I feel physically strong—that doesn’t necessarily mean fast, but rather having the physical ability to move and feel comfortable doing it.”
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Click here to read about 3 simple tips for staying healthy.
JULIO SALAZAR 47, Minneapolis
JULIO Salazar took his ﬁrst running steps back in 2001 to lose weight. Little did he know it would play a much larger role in his life than simply helping him shed a few pounds. Running ended up being an important piece of the puzzle to addressing the crushing symptoms of depression that Salazar had experienced nearly his entire life.
about things and focus on the run, not the issues I was dealing with.” He found a particular aﬃnity for trail running, where he could truly lose himself in the rhythm of his breathing and the pounding of his feet across the ever-changing terrain. “That first trail race I did in Northern Minnesota was like paradise to me,” he says. “I came alive; it was like my spirit was on the trails. It reminded me of the times I used to spend hiking with my dad in Costa Rica growing up. It really changed my life.” Combining trail running with medication and therapy, Salazar discovered the components necessary to ﬁnd a happier existence.
Having struggled with suicidal thoughts and self-medicating with alcohol, Salazar says running oﬀered him a healthy outlet to deal with the ﬂood of negative emotions.
“I think I’d be dead without running,” he says. “Running has taken me to places in my head I had never been before—peaceful places.”
“I began to realize that the more I ran, the better I felt mentally,” he says. “I’d forget
Salazar now works to bring other people struggling with mental health issues to these
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places through his Defeat the Stigma Project, a nonproﬁt devoted to eliminating the shame associated with depression and other related diagnoses. His goal is to educate and discuss these issues out in the open to bring more attention to treatment and recovery. Unsurprisingly, Salazar’s vehicle for getting the word out for Defeat the Stigma has been running. It began in 2015 with a weeklong 240-mile run across Minnesota where he logged more than 30 miles a day and stopped to educate and share his own personal journey. This spring he recruited a team to run across Wisconsin. He’s also done the Keys 100-mile in Florida for mental health awareness and plans to support other teams in several states in the coming year. “My goal is to inspire others to organize their own journeys to create a bigger movement,” he says. “I hope the project can show how powerful running can be while also helping people overcome some of the same issues I faced.”
PHOTO: PAUL PHILLIPS
Julio Salazar found light at the end of a tunnel of depression along a dirt trail in the woods of Northern Minnesota. Now he runs to help others overcome the stigma associated with mental illness.
8/17/16 2:51 PM
Click here to read a story about a runner who overcame an eating disorder.
TRACI FALBO 43, Charlestown, Ind. A decade ago, Traci Falbo’s weight prevented her from running even a step. Today the champion ultrarunner is a world and American record holder. LIFE can throw some unexpected curve balls. For Traci Falbo, that curve came from putting one foot in front of the other. The pediatric physical therapist began running in 2003 to lose weight. While she had been a runner as a youngster, she hadn’t logged any miles in more than a decade. And with two children plus marital issues, eventually she was 80 pounds overweight. Feeling tired, depressed and rundown, Falbo knew something had to change. She made a pact with a friend and they began meeting at the gym at 5 a.m. every morning to jog before their kids awoke. Over the summer she shed a modest 15 pounds. After adjusting her diet, even more weight fell oﬀ—all 80 pounds she gained was gone after a little over a year.
PHOTO: JOE ULLRICH
“When you’re heavy and depressed, you’re just exhausted every day, so when you come home, you don’t want to do anything. You’re already tired, so why would you want to go workout?” Falbo remembers thinking. “But once you start running, you actually have more energy, and that energy and happiness gradually increase simultaneously.” Falbo didn’t stop with just shedding the weight. She started with running 5Ks and 10Ks before completing her ﬁrst marathon in 2004, ﬁnishing in 3:32, a Boston-qualifying time for her age group. A few years later, she began her journey to join the 50 States Club by running a marathon in every state. She started with four marathons in 2008 and by 2010 was running 20–25 per year.
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In 2011, after winning her ﬁrst 100-mile race at the Cajun Coyote in Ville Platte, La., she discovered her true calling was in ultra-long distances. “At that point I realized that I might not be fast at shorter distances, but I could do the long distances really well,” she says. “I’m stubborn and determined and don’t quit easily—it’s like losing weight, where I just decided I was done being fat, tired and depressed. It’s a feeling of ‘I’m going to keep at this until I get it done.’” Falbo has an penchant for doing just that when it comes to ultra racing. Since coming
to the sport, she’s been a two-time member of the U.S. 24-hour ultrarunning team, broke the American 48-hour and world 48-hour indoor track records, and also held the American record for the 100-mile trail event. But she says that she is as surprised as anyone at her own success. “Even after that ﬁrst good marathon, if you told me I was going to set world or American records, I would have laughed,” she says. “It goes to show that no matter how old you are or what you want to do, it’s important to keep reaching and dreaming and trying new things.”
8/17/16 2:52 PM
Click here for 13 tips for running your best half marathon.
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Run Your Next Half Marathon
These three workout staples will help you build a dynamic foundation of endurance so that your next 13.1 miles can be your best. B y Jason F itzge r ald
The half marathon is one of the fastest growing events—and for good reason. At 13.1 miles, it’s long enough to require endurance and mental toughness, but short enough for most runners to tackle with less than a year of running experience.
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Unlike a marathon, where the body is limited by the amount of carbohydrate (fuel) it can store and the long and rigorous training necessary to merely finish, the half marathon allows most runners to train and race effectively without completely breaking down their bodies. And the shorter duration means you likely won’t “hit the wall” because of a lack of energy.
Still, if your goal is just to finish a half marathon, you certainly can’t “fake” your way through it the way you can with a 5K. And to run your very best half marathon will take a lot of work. But with the right training approach that prioritizes the elements of fitness that are specific to the half marathon distance, you’ll experience tremendous progress and, very likely, a faster finish time than you ever have. This article outlines three fundamental types of workouts critical for success in the half marathon. Making these elements part of your weekly training regimen is your best bet for helping you lower your 13.1-mile PR.
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THE LONG RUN
Every runner must run a weekly long run—no matter what distance you’re training to complete. It builds general endurance so you can run farther, complete longer and more intense workouts, and maintain faster paces for longer periods of time. Beginners should particularly focus on long runs because their lack of endurance is the top obstacle to faster racing. Long runs increase running efficiency by building aerobic strength—the more your body gets used to running long, the more efficient it becomes at processing the increased oxygen use— and they help you cover the half marathon distance comfortably. Once you’ve developed an aerobic base through long runs, you can start to think about running it fast rather than just finishing the race.
Click here to read about long runs with added “stuff”
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More advanced half marathon runners will want to run significantly more than 13.1 miles during their peak long run—even up to 20 miles. The longer you can safely run, the more you can focus on speed on race day.
During a 12- to 20-week training period, add a mile or so to your long run every one to two weeks but take a “recovery week” every four to six weeks where the long run distance dips by 2–3 miles. In other words, if you start a month with an 8-mile long run, you can increase your distance to 9 to 11 to 13 miles over the following weeks, just as long as you revert to running just 10 miles on the fifth weekend. Make sure you’re comfortable running at least 11 miles about 3-4 weeks out from your race to ensure you can complete the half marathon comfortably.
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Click here to read about tempo runs with a twist.
The Tempo Run
Tempo runs are what I consider “bread and butter” workouts for any runner training for the 10K to the marathon. They’re that useful—as long as you’re doing them only once a week and do an easy recovery run the next day. This is because they help push your endurance to new levels. More specifically, they increase your body’s ability to clear lactate from your blood stream, which is a byproduct of hard exercise. Tempo runs help you run at a faster pace without accumulating excessive lactate, ultimately helping you maintain a faster pace for a longer period of time.
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• A “comfortably hard” pace (for those who like to run by perceived effort)
Beginners can start with tempo intervals, which are simply two to five minutes at tempo pace with one to two minutes of easy running as recovery. Aim to complete roughly 15–20 minutes at tempo pace during a 30- to 40-minute run. Advanced runners can skip the recovery running and instead run 3–5 miles at tempo pace with no rest.
• The pace that causes your heart rate to reach 85–90 percent of maximum (if you prefer heart rate monitor training)
And of course, you’ll want to run a few easy miles before and after any tempo workout to ensure you have a proper warm-up and cool-down.
There are quite a few definitions of “tempo” Effort: • The pace that you can hold for about an hour (often correlating with 10K pace for some runners)
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Specificity is the golden rule in running: Training must be specific to the goal race.
These workouts are slightly more advanced, so if you’re a beginner, you can mostly focus on running easy mileage, long runs and tempo workouts. But if you want to improve your finish time, you’ll have to take on the extra challenge of running specific half marathon workouts that will help you closely mimic a race by running at your actual race pace. At its most basic, it could mean warming up for 2-3 miles and then running 6–8 miles at your goal race pace. But there are other ways to condition your body and mind for race day. For example, after a good warm-up of 2–3 miles, you can run two repetitions of 5K at goal half marathon race pace, with 2 minutes of easy running between the reps as recovery.
Click here for half marathon training plans.
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Workouts like these should only be done once a week in the final 4 to 6 weeks before the goal race so you don’t get too tired or burned out too early in a training program. Most beginners will see rapid improvement without these challenging sessions, but they will certainly help all runners improve.
Or you could do a progression run in which you finish your weekly long run of 10–18 miles by picking up the pace for the final 3–5 miles so you’re running goal half marathon pace. (This workout makes you run fast in a fatigued condition, making it even more specific to the half.)
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SPOR TS F I R S T, YOGA SECOND I N J U S T 5 M I N U T E S A D AY, Y O G A C A N R E S E T YO U R B O DY F O R S P O R T S. With her problem-solving approach to yoga, Erin Taylor can help you rebalance your body so you move the way you’re designed to. You’ll feel better and get back to peak form—without a yoga mat or studio classes.
H I T R E S E T is a yoga revolution for athletes. Taylor starts with 10 common athlete problems and offers the right yoga fix for each. Just a little yoga a day—a reset—can make you a stronger, more resilient athlete.
PROBLEM: Sleepy Core Muscles Limit Your Power
PROBLEM: Injury-Prone Knees
PROBLEM: Stiff Hamstrings
SOLVED! Wake Up Your Core with Spinal Balance Running
SOLVED! Align Your Stride with Runner’s Lunge
SOLVED! Restore Your Range with Pyramid at the Wall
PROBLEM: IT Band Syndrome from Tight Hips
PROBLEM: Tight Shoulders and Stiff Chest
SOLVED! Unlock Your Hips with Pinwheel
SOLVED! Sort Out Your Shoulders with Moving Goalpost
AVAILABLE IN BOOKSTORES AND ONLINE. START YOUR RESET AT HITRESETYOGA.COM
8/12/16 12:42 PM
Modern st reet style meets sleek design in fa ll r u n n in g a p p a rel BY EMiLY POLACHEK PHOTOGRAPHY BY NiCK NACCA
Hair & makeup by antOnella Annibale When the days get shorter and the air gets crisper, runners hit the pavement, gladly welcoming autumn after summer’s unbearable heat. No more air-conditioned gym or waking up early to beat the rising thermometer. Instead, this transitional season reawakens the need to go outside—to refamiliarize yourself with the neighborhood and explore the city’s hidden gems. Let the season’s latest trends in run fashion reﬂect your street style with modern prints, dark neutrals contrasted with bold colors, and sharp multipurpose design.
Click here to see more apparel in our online gear guide.
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8/31/16 3:49 PM
Click here for a sneak peek of next’s year’s running shoes.
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DAiLY COMMuTE It’s marathon season—time to log the miles and ﬁt in as many training runs in time for fall’s biggest races. For sunset runs after work, the Ciele FASTCap “Century” hat ($38) stays put, wicks sweat and prevents major eye squinting. Flip up the brim for greater visibility. The Tracksmith Bell Lap Race Top ($64) acts as a compression sports bra/top for a more streamlined look, and, paired with the Zensah Compression Arm Sleeves ($30), helps maintain upper body warmth. A bold geometric print on the Oiselle Fancy Stride Shorts ($48) adds ﬂair, while the thigh-high length minimizes bunching. Keep feet fresh on a long run with a pair of Stance Fusion Run Fleshman Crew socks ($20). And never tire with the high-energy return and plushness of the adidas Ultra Boost ST ($180).
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Click here to see fall road running shoe reviews.
8/17/16 3:08 PM
Click here to see new running hydration packs.
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Just because the autumn sun sets earlier doesn’t mean the day ends there. Runners of the dark light up the night with subtle reﬂective technology woven into the apparel. The Brooks Drift Shell REF jacket ($135) and Saucony Omni Reﬂex Tight ($98) both sport reﬂective accents that not only shine in the oncoming headlights of a car, but also reveal interesting patterns—for example, a lit webbing detail on the sleeves of the Brooks jacket—normally hidden in daylight. Add to that a splash of neon yellow gear such as the Reebok Running Short Sleeve Activchill Tee ($35) and New Balance Vazee 2090 ($150) for even greater visibility. You’ll outshine the street lamps.
8/17/16 3:09 PM
WEATHER ALERT Unpredictable weather, heavy rains and strong winds won’t dampen your spirits—if you’re prepared.
Click here to read about running and weight loss.
On him, the New Balance Kairosport ($120) performance ﬂeece jacket features strategically placed laminate ﬁnishes that protect from rain, wind and the cold. The Vuori Kore Short in Charcoal Palm ($68) gives a tropical rainstorm feel with rain-wicking powers to match. Plus, feet stay dry and fast (to get you out of the rain) with the Stance Run Fusion Falcon Crew ($18) and Hoka One One Vanquish 2 ($170).
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8/17/16 3:10 PM
Click here to read why women’s apparel companies are on the rise.
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On her, the front thermal mesh lining and loose ﬁt of Newline’s Imotion Printed Poncho ($95) make it easy to throw on for an additional layer of warmth in windy situations. Underneath, the Brooks Dash ½ Zip ($80) has thumbholes to fully cover the arms, and the adidas Adigirl Marble Print Bra ($30) features a unique cross-back design. Waterproof material on both the Under Armour Storm Layered Up tights ($80) and Saucony Kinvara 7 Runshield shoes ($120) shield legs and feet from getting soaked.
8/17/16 3:10 PM
Click here for a sneak peek for next year’s running apparel and gadgets.
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Recovery is the most important process of running. So before dashing off to the next destination or errand, take a breather, freshen up and grab a cup of joe. The Athleta Downieville Snap Jacket ($178) keeps you cozy as you cool down, while the Lululemon Sculpt Tank’s ($58) mesh sleeves and open back underneath provide extra post-run ventilation. Its ﬂoral print makes it a great casual top too. Get more laidback support with the Outdoor Voices Steeplechase Sports Bra ($55) and opt for looser bottoms in the Beloforte Miranda Harem Pant ($148). Since you’re always on the go, a supportive shoe with a lifestyle aesthetic such as the Under Armour Charged 24/7 Low ($80) maintains stylish comfort.
8/17/16 3:11 PM
UNLOCK YOUR POWER
Power is here. Don’t get left behind.
RUN WITH POWER is the groundbreaking guide to power meters that you’ve been waiting for. TrainingBible coach Jim Vance will show you how to turn your numbers into amazing performances right now, this season. You’ll unlock incredibly powerful data: your key numbers, your power zones, your efficiency factor. You’ll train and race with power zones alongside pace, heart rate, and RPE. From 5K to ultramarathon, you’ll find new power. Complete with 8 power-based training plans for 5K, 10K, half-marathon, and marathon, RUN WITH POWER sets the standard for a whole new way to train. From VeloPress, publisher of the best-selling guides to power meters for cycling and triathlon. Available in bookstores, run shops, and online from velopress.com/power.
GET RUN WITH POWER FREE! Buy an RPM2 power meter at www.rpm2.com using code VELOPRESS to get $25 OFF your order and a free autographed copy of Run with Power.
8/12/16 12:28 PM
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Click here to read about the 8 types of runs.
Get More Out of Your Long R un By Ke lly O’Ma ra
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1. Don’t run so far “It’s a different world when you run 90 minutes than when you run under an hour,” says McMillan. But it’s a whole other world when you run three hours— and that’s not necessarily a good thing. Many new marathoners think if they’re going to do a four- or five-hour marathon, then they need to run four or five hours in training. But that’s not the case, says Magill. You get most of the benefit you need from two hours (or up to three), and new runners overstress their bodies going longer than that. If elite runners only run two or two and a half hours for their long runs, then why would someone who’s not as experienced run farther?
“Unless you’re going to take two weeks off after,” says Magill, then you won’t be able to recover well. And of course you probably aren’t going to take two weeks off. Your long run should only be about 50 percent longer than the length of your regular runs and not more than 20–30 percent of your total mileage for week.
2. Stop over-fueling Typically, we’ve been taught that fuel and water are good during workouts. Therefore, more is better. But, according to McMillan, lots of people end up over-fueling. If you’re preparing for a race, you might want to “run without a buffet around your belt,” he says.
The long run is a staple of most runners’ weeks. Many of us simply have a standing date: Every Saturday or Sunday we hit the roads and trails with a group of friends. It’s not just a fun social gathering, though. There are lots of physiological benefits to be had from a regular long run—which, no, doesn’t actually have to happen every single weekend or be the same duration every time out During your long run, says Greg McMillan, founder and head coach of McMillian Running, you deplete your glycogen stores and build up fat-burning efficiency, you condition your musculoskeletal system and recruit new muscle fibers, and you train your brain (and body) for fatigue. You also build capillaries and mitochondria, thus increasing your running efficiency, says Pete Magill, a Masters record holder, coach and author of the forthcoming The Born Again Runner. But some of the mystique of the long run is simply mystique. “We don’t know exactly why the long run works so well,” Magill says, “but we also know that no one who’s a successful distance runner goes without a long run.” We also know that successful runners aren’t just slogging through the same boring miles. Here are ways to get more out of your regular long run.
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first lap Training
Click here to read how to cure IT band syndrome.
Eating and drinking less teaches your body to utilize fat stores more effectively and to become better at dealing with bonking. Research suggests that occasional glycogen-depleted runs can improve glycogen stores and performance. They also teach you to deal with being a little bit miserable. “We need to accept suffering as part of the deal,” McMillan says. However, not taking in enough fluid or carbs does impact recovery. If you are glycogen-depleted for every run, it could impair your overall performance. Instead, McMillan advises easing into less and less fuel on your long runs. Then, as you get closer to your race, put it back in and practice your race nutrition.
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Click here to read about how to beat achilles tendinitis.
3. Pick it up at the end The most important thing in all your long runs, both McMillian and Magill say, is to know what the purpose is. Sometimes that means the long run should be very easy. Sometimes that means it shouldn’t.
runs give you a chance to simulate marathon-type fatigue in less time. McMillan’s runners often do three or four of these types of long runs in the two months leading up to their marathon.
McMillan has found his runners have a lot of success with what he calls “fast finish long runs.” In these runs, you start very easy, slowly progress to goal marathon pace in the middle, and then run as fast as you can for the final 30–45 minutes.
Other types of long runs could include efforts at goal marathon pace or in-and-out tempo work—though many of those workouts are more common among elite runners. And some of your long runs should be very, very slow. The point is to know what the point is.
“It teaches you to run fast when you’re really tired,” he says. It’s not feasible to run a marathon in practice, so these
“You shouldn’t just throw a long run against the wall and hope it sticks,” Magill says.
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COACH CULPEPPER 56
Click here for more Coach Culpepper running wisdom.
Click here to read about how to buy kids running shoes.
EASIN G KIDS INTO RUNNING BY ALAN CU LP EP P ER
THE YOUNGER THEY ARE, THE MORE FUN IT HAS TO BE
DON’T UNDERESTIMATE THE FUNDAMENTALS
ALWAYS FALL BACK ON AEROBIC FOUNDATION
The best thing you can do as a parent, mentor or coach
As a rule the fallback should always be good aerobic foun-
Let’s be honest, running is nowhere near as
of younger athletes is to teach them the fundamen-
dational work. It is far better over the long term to instill a
fun as the likes of baseball, basketball, football,
tals. We hear about fundamentals with other youth
good foundation versus stressing harder interval sessions.
soccer, lacrosse, gymnastics or all the non-
sports constantly, but rarely is it addressed with run-
We have all heard how East African runners from Kenya
traditional options available to kids. Running
ning. Often running can be oversimpliﬁed to where
and Ethiopia run many miles to and from school each day.
is an acquired taste and takes time to develop
the basics are undervalued. Teaching young runners
This is one of the many factors that lend to their very quick
an appreciation for working toward goals and
the importance of things like having a good routine,
progression and their ability to absorb harder training more
individual progression. The younger the run-
hydration, stretching and proper running mechanics
eﬀectively later in their development. It can be alluring to
ner, the more critical it is to make running fun
will far outweigh doing hard workouts or logging miles
do hard workouts or the local races every few weeks, but
for them. The best way to guarantee your kid
down the road. You would be hard pressed to ﬁnd a U.S.
aerobic foundation work should always be the standard
will not run later in life is to make it too intense
Olympian in Rio who started training hard at a young
choice, and later, when young bodies and minds are ready
or too serious early in their development.
age. Rather, it would be interesting to poll how many
for more signiﬁcant hard training, you can introduce other
Some kids are naturally competitive, which
were taught good fundamentals by one of their early
elements. This is best done through good, steady running
you want to foster in a positive way; for oth-
coaches or a parent. My ﬁrst coach was wonderful at
and moderate distances. The distance should vary depend-
ers, the competitive aspect will take time to
teaching me the basics, and I was able to apply these
ing on their age and ability. However, long slow distance is
develop. Shuttle runs, relays or a reward sys-
through the remainder of my career. I attribute my
not advised as you still want to promote the development of
tem with beads, trinkets or popsicles for laps
longevity and lack of injury to those good habits.
power, eﬃciency and learning the skill of perceived eﬀort.
run are a much better approach than simply running races or doing hard workouts. Trick them into putting in a good eﬀort with variety and games. There’s plenty of time in the future to run for fast times or higher places.
Two-time U.S. Olympian Alan Culpepper won national titles from the 5K to the marathon. His first book, “Run Like a Champion,” is available at VeloPress.com.
Teaching kids to run requires an approach that goes against the trend in most youth sports these days. Development, intensity and specialization have continued to shift to younger-aged athletes. Gone are the days of starting a sport in high school or participating in multiple sports throughout the year. Here are a few things to consider as you introduce the sport of running to kids and young athletes.
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ad pages new.indd 73
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C R O S S -T R A I N I N G 58
TABATA-STYLE WORKOUTS Infuse your week with a very quick and intense workout. BY MACKENZ IE LOBBY HAVEY
Whether you’re looking to sneak in a time-eﬃcient workout or simply want to shake up your running routine, you’d be hard-pressed to do better than Tabata training. Similar to high-intensity interval training (HIIT), the original Tabata Protocol was developed for Olympic speed skaters and put to the test by Japanese sports scientist Izumi Tabata. These workouts are all about getting the most bang for your buck. Bust your butt for a few minutes at top-level eﬀort and the research shows you’ll burn a ton of fat, and improve aerobic and anaerobic ﬁtness too.
Click here to read about Cross-Fit Endurance training.
M O U N TA I N C LI M B E R S : Get in pushup position. Jump your right knee forward toward your chest, keeping your hips in plank position and stabilizing your upper body with your arms and shoulders. As you jump that leg back to starting position, simultaneously drive your left knee forward and repeat as if you were running in place.
PHOTOS: OLIVER BAKER
Start with a 10-minute warm-up before going into this tabata-style workout. With each move, do as many as you can in 20 seconds, take a 10-second break, then move on to the next exercise. Once you’ve completed all five exercises, take a 1-minute break and repeat the entire sequence three more times. (Similar workouts can also be done while running or riding a spin bike.)
JU M P S Q UATS : Stand with your feet shoulder-width apart and your back straight. Bend your knees and lower your backside downward, feeling your weight supported through your heels. When your thighs are parallel to the ground, explode upward, jumping with both feet and swinging your arms in the same direction.
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C R O S S -T R A I N I N G TRAINING
JU MP LU N G E S: Begin by lunging forward with your right foot, lowering your body until your right thigh is parallel with the floor and your left leg is behind your body. Keep your back straight and your right knee aligned with your right ankle. Then push off both feet to explode upward and switch your foot position midair, landing with your left leg out in front of your body and the right leg behind. Lunge downward again and continue alternating legs.
HI G H K N E E S : With a straight back and good posture, begin by marching in place, bringing each knee up until your thigh is parallel with the ground. Swing the opposite arm forward with each knee drive. Once you get the motion down, get on your toes and pick up the pace.
Click here to read about the 4 best strength training exercises for runners.
BURPEES: Stand with your feet shoulder-width apart. Squat down and put your hands on the ground, jumping your feet back into pushup position. Do a push-up before jumping your feet back toward your hands and springing into the air with your arms over your head.
8/17/16 3:16 PM
RUN IT 60
Where and When to Race September means the start of marathon season. You’ve been training all summer, right? Even if you don’t have a marathon or half on your calendar, the fall offers plenty of great racing choices. From fall color festivals to Oktoberfest celebrations, you can find plenty of excuses to get outside, enjoy the cooler weather and put that training to the test. B y J eff B a n ow etz
For a complete race calendar, go to Competitor.com/calendar
M a r at h o n s / H a l f M a r at h o n s TowneBank OBX Marathon Nov. 11, Kitty Hawk, N.C. Obxmarathon.org
Rock ’n’ Roll Las Vegas Nov. 13, Las Vegas Runrocknroll.com/las-vegas
This scenic race on North Carolina’s outer banks features amazing coastal views on the pointto-point course that includes a run over the Washington-Baum Bridge, which links the island to the mainland. Runners can also choose the full or half marathon (run on the second half of the marathon course), or an 8K and 5K on Saturday.
Run dressed as Elvis (optional, of course, but why not?) or simply join 40,000 other runners on the Las Vegas strip at night for one of the biggest party races in the country. (There’s a half marathon, marathon, 5K and 10K.) This one-of-a-kind event starts with a pre-race concert at the start line to get you going.
Indianapolis Monumental Marathon Nov. 5, Indianapolis Monumentalmarathon.com
This flat and fast race that starts and finishes at the Indiana State Capitol is an excellent Boston qualifier. The loop course takes you on an impressive tour of Indianapolis, highlighting the monuments, buildings and stadiums along the route. A half marathon and 5K are also available.
Click here for a list of the 25 greatest running movies ever.
Click here to see an amazing time-lapse video of the Rock ‘n’ Roll Las Veags Half Marathon.
photo: courtesy of Indianapolis Monumental Marathon
Indianapolis Monumental Marathon
8/17/16 3:18 PM
RUN IT Click here to read about America’s 25 best half marathons.
5K to 15K ZooRun 5K Oct. 2, Miami Teamfootworks.org/the-zoo-run-5k
Frank Lloyd Wright Races Oct. 23, Oak Park, Ill. Flwraces.com
Manhattan Beach 10K Oct. 1, Manhattan Beach, Calif. Mb10k.com
Run among the animals at Zoo Miami at this 5K run that benefits the Healthy West Kendall Coalition and the Zoo Miami Animal Health Department. All runners receive free admission to Zoo Miami for the day. Friends and family can join them at a 50 percent discount.
This race just west of Chicago celebrates its 40th anniversary this year. You won’t find a flatter course, which highlights eight of the historic Frank Lloyd Wright-designed buildings in Oak Park, including his home and studio. Choose between a 5K, 10K or youth mile.
This 39th annual race in beautiful Manhattan Beach runs through coastal neighborhoods before finishing in front of the iconic Manhattan Beach Pier. The race is known for its popular T-shirts and for donating its proceeds to community charities and scholarships for high school seniors.
trail Moab Trail Marathon Nov. 5-6, Moab, Utah Moabtrailmarathon.com
Skyline to Sea Trail Run Oct. 8, Los Gatos, Calif. Pctrailruns.com
Fall EverGold 10-Mile Run Oct. 1, Idledale, Colo. Evergreenrecreation.com
This spectacular race takes full advantage of the narrow red rock canyons and vertical walls that make Moab unique. The course offers a wide variety of trails—from singletrack to slickrock—to keep things interesting. A full marathon, half marathon and 5K all take place on Saturday, followed by another half marathon on Sunday.
You’ll start this trail race (choose from the marathon or 50K distance) at Saratoga Gap in the Santa Cruz Mountains and descend all the way to the Pacific Ocean. Along the way you’ll enjoy views of Monterey Bay, with scenic redwood forests, waterfalls and wildflowers along the course.
The final race in this year’s Evergreen Trail Racing Series, this 10-Miler is an out-and-back run at Lair O’ the Bear Open Space Park between Morrison and Evergreen, just southwest of Denver. You’ll mostly follow Bear Creek on the ascent for the first half of the race before reaping the rewards of a 5-mile downhill finish.
Photo: courtesy of Frank Lloyd Wright Races
Frank Lloyd Wright Races
8/17/16 3:19 PM
8/12/16 1:52 PM
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8/12/16 12:36 PM
LAST LAP 64
Click here to read an interview with marathon legend Steve Jones.
MODERN MASOCHIST Amelia Boone, 32, San Jose, Calif. Between her athletic prowess and her job as a corporate attorney for Apple, Amelia Boone is a quintessential competitor. The lanky blonde with a high tolerance for suﬀering ran her ﬁrst Tough Mudder obstacle race in 2011 and was hooked. She won the World’s Toughest Mudder, a 24-hour race, in 2012, 2014 and 2015. Plus she was the Spartan Race World Champion in 2013, a three-time Death Race Finisher and recently placed second at the Sean O’Brien 100K, her longest ultra so far. These days, Boone says she is happiest when out on the trails.
What was your motivation for jumping into ultrarunning? I don’t ever take the easy way. I’ve never been a person to want the participation trophy. If I’m going to push my body to those extremes, I want a carrot. Running the Sean O’Brien 100K, I didn’t know if I could qualify for the Western States 100, but I decided to see. Having that motivation is cool for me. If it means I fall ﬂat on my face, then I fall ﬂat on my face. I don’t want to play it safe. What do you think about the growth of obstacle course racing? Like any young sport that’s growing, it has an identity crisis, with people clamoring for standardization and pulling it in diﬀerent directions. I got into obstacle racing because of the unknown component—I liked that every course and the obstacles were diﬀerent. I don’t want that standardization. But some feel it’s necessary to make it a fully sanctioned sport. Is your ability to suﬀer your best attribute? I definitely think so. As races get longer, the mental part becomes
more important than the physical part. There are certain people who have the ability to turn oﬀ that pain mechanism. That could be how I ran myself into a femoral stress fracture, because I don’t regulate the pain as well. There is a certain something special among endurance athletes and their willingness to suﬀer. What’s the best racing advice you’ve received? I don’t remember who told me this but it’s something I ask myself all the time. “If it’s not making you happy, why are you doing it? Are you enjoying this? Is this making you smile? Are you happy?” Especially for someone like me, with a fulltime job outside of racing, this is supposed to enhance my life, not add to my stress. The moment I’m not having fun racing anymore is the moment I won’t. Did you have any rookie mistakes in obstacle course racing? The 2011 World’s Toughest Mudder was held in New Jersey in December. It was cold, and you basically end up running in a wetsuit for 24 hours. I had no wetsuit experience, and learned the hard way that you should never ever, wear a thong under a wetsuit if you are wearing one for 24 hours. I didn’t understand how bad chaﬁng could be. The chaﬁng is real. I also didn’t bother to lube anything. It was about a week before I could sit down.
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PHOTO: CHAD RILEY
You recently said you feel like you’re a runner. Why? What I realized is that I loved obstacle racing, but my favorite part was the mountain courses and running up and down mountains. I like to run to see pretty things. Every run is an adventure to go see a sunrise or something fun.
For the complete interview, go to Competitor.com/lastlapamelia
8/17/16 3:25 PM
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Fall Fashion. Running's Next Generation. Running Saved My Life.