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competitor

RUNNING | SEPTEMBER 2017

COVER ATHLETE CONTEST WINNER CINDY SPIVA AND SON CORMAC

FIND YOUR

e d i r St HOW TO:

Meet Cindy & her son, Cormac Winner of our Cover Athlete Contest presented by Brooks Running

Improve Breathing Strengthen Your Feet Walk a Half Marathon

||| FIND YOUR STRIDE |||

NEW SECTION

Watch the behind the scenes video of the cover shoot here.

TRAIL SHOE REVIEW

Inside the Rock 'n' Roll Marathon Series! page 17

plus

GO OFF-ROAD WITH OUR TRAIL SHOE REVIEW 2010709_Cover_2.indd 7

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CR E AT E YOU R M OM E N T 2017

201 8

SEP 2-3

VIRGINIA BEACH, VA

JAN 13-14

ARIZONA

SEP 16-17

PHILADELPHIA, PA

MAR 3-4

NEW ORLEANS, LA

SEP 23-24

MONTRÉAL, CANADA

MAR 10

WASHINGTON DC

OCT 7-8

SAN JOSE, CA

MAR 18

MEXICO CITY, MEXICO

OCT 14

BROOKLYN, NY

MAR 24-25

DALLAS, TX

OCT 14-15

DENVER, CO

MAR 24-25

CARLSBAD 5000

OCT 14-15

ST. LOUIS, MO

APR 7-8

RALEIGH, NC

OCT 15

LISBON, PORTUGAL

APR 8

SAN FRANCISCO, CA

OCT 28

CHENGDU, CHINA

APR 22

MADRID, SPAIN

OCT 29

LOS ANGELES, CA

APR 28

NASHVILLE, TN

NOV 4

MÉRIDA, MEXICO

MAY 19-20

LIVERPOOL, ENGLAND

NOV 4-5

SAVANNAH, GA

JUN 2-3

SAN DIEGO, CA

NOV 11-12

LAS VEGAS, NV

JUN 16-17

SEATTLE, WA

DEC 2-3

SAN ANTONIO, TX

JUL 21-22

CHICAGO, IL

TBD

DUBLIN, IRELAND

SEP 1-2

VIRGINIA BEACH, VA

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2015

Thad Beatty of Sugarland ran the half marathon in Denver, sang the National Anthem and played his pink guitar at every band station on course.

annual costume contest is introduced 2014 The in Los Angeles, with winners through the

years including rock ‘n’ rollers, bacon strips, hot dogs, and dinosaurs running from start to finish.

2013

Deena Kastor clocked 1:09:36 to finish third in Philadelphia and also set three more Masters world records at 15K (49:03), 10 miles (52:41) and 20K (1:05:52).

1998

The inaugural Rock ‘n’ Roll Marathon took place in San Diego, forever changing the sport of running.

2011

In order to see Las Vegas in its neon glory, the race was moved to the night and the experience of running the Las Vegas #StripatNight was born.

2016

Olympians Meb Keflezighi and Jared Ward paced the 10K in San Antonio. Both had recently competed in the Men’s Marathon at the Rio Olympics.

2016

Young and old raced to complete the ‘Sweet Georgia Pie Challenge’ in Savannah by running both the mile and 5K race on Sunday, earning their own personal sized pie.

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[SEPTEMBER 2017]

Features 44 Legs for Two

Whether she’s pushing her son in a racing chair or out on the trail solo, Cindy Spiva has a newfound love of running.

Winner of our cover athlete contest presented by

Brooks Running

52 Forge Your Own Trail We put new and updated shoes through the off-road wringer to bring you 10 top new trail shoes.

Departments Starting Lines Lace up, shake out & go 10 Run Chat The best and worst running advice

12 Life Lessons from Meb Finding the value in running with family

14 Out There In defense of slow runners

Rock On Inside the Rock 'n' Roll Marathon Series 18 Pep Talk Whether you’re power walking or racewalking, these tips will help you get the most of your experience.

19 Tune Up Sugarland guitarist Thad Beaty runs for his health and trains others between jam sessions.

20 Race Spotlight Get to know one of New York’s finest boroughs: Brooklyn!

22 Community Blogger Brian Kelley amps up the excitement at Rock 'n' Roll!

Training Coaching You Through Every Mile

Gear All Things Fast & Fresh 60 Shoe Game

Do you know your shoe lingo? 61 Tool Kit

The best apps to rally your run crew

34 The Rundown A simple DNA analysis can customize the way you work out, eat and even how you sleep.

62 Run Style

Our picks for men and women inject some street-style into autumn athletes.

36 Hey Coach? Elite runner and coach Neely Spence Gracey shares her breathing techniques.

37 Training Plan

64 Captured

When an ultrarunner shares a watering hole with a local in the Swiss Alps.

Six weeks to a 5-miler

40 Work It Out To become stronger for running, your feet need their own exercise program.

42 Nutrition Can you really eat certain foods to reduce inflammation?

43 Fuel Aboveboard supplements that can give athletes a legal boost

On the cover: Cindy Spiva, winner of the Competitor Running Cover Athlete Contest, won a trip to Brooks headquarters in Seattle with her son, Cormac Evans. The two were photographed by Oliver Baker as they ran through Gas Works Park. Spiva has only been running for about a year, but she’s found it is the perfect way to connect with Cormac. For more, see page 44.

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E S I RA H E T R BA

official magazine of the Editorial + Design Nicole M. Miller managing editor Kevin Gemmell web editor Emily Polachek senior graphic designer Valerie Brugos executive editor

senior contributors

Lauren Antonucci, Adam W. Chase, Kristan Dietz, Neely Spence Gracey, Elisa Hoffman, Lisa Jhung, Meb Keflezighi, Susan Lacke, Ashley Lauretta, Allison Pattillo contributing writers

Matt Fitzgerald, Matthew Kadey, Kelly O’Mara, Cat Perry, Emily Van Buskirk contributing photographers + artists Christoph Hitz, Dan Patitucci CGI MEDIA Jessica Sebor director , media marketing and development Nicole Christenson marketing coordinator Natalie Hanson production manager Meghan McElravy media operations coordinator Hannah Sebahar director , public relations Dan Cruz vice president, media

digital services Scott Kirkowski director , creative services Matthew McAlexander web developers Joseph Hernandez, Miguel A. Estrada, Rachel Blades interactive creative director James A. Longhini associate creative director Thomas Phan junior web designers Sean Marshall, Eddie Villanueva director , multimedia Steve Godwin video production director Kevin LaClaire multimedia producers Oliver Baker, Ryan Bethke director , web development

Advertising Mark Baba, mbaba@competitorgroup.com Bill Pesta, bpesta@competitorgroup.com los angeles Mark Cosby, mcosby@competitorgroup.com Xochilt Llamas, xllamas@competitorgroup.com Joy Lona, jlona@competitorgroup.com new york Kristina Larson, klarson@competitorgroup.com chicago

Your workout nutrition could be so much more than the same old bars and gels. Enjoy all-new heights of flavor and variety from ROCKET FUEL. You’ll power up your everyday exercise and weekend adventures with foods optimized for before, during, or after exercise. ROCKET FUEL makes it easy to power up, stay energized, and recharge. Raise your game with ROCKET FUEL. MUFFINS, BITES, CAKES, SOUPS, DIY SPORTS D R I N KS & G E L S , B A R S , A N D M O R E

Account services manager Kat Keivens branded content and media strategy Nicole Carriker, Emily Nolen ad operations Luke Schoenenberger a publication of

Andrew Messick Josh Furlow chief marketing officer Chris Stadler senior vice president, global events Patrick Byerly senior vice president, finance Elizabeth O’Brien senior vice president, sales John Smith chief executive officer president

6420 Sequence Dr., 2nd Floor San Diego, CA 92121 For distribution inquiries: 858-768-6493 Digital Issue support: support@zinio.com Distribution management: TGS Media Inc. • tgsmedia.com, 877-847-4621

es at e recip l p m a Tr y s ds.net uelfoo f t e k c ro

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.

Available in bookstores, outdoors stores, and online. 4 VeloPressHPV_CM_0917.indd 1

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[From the Editor]

A New Route

WRITERS & PHOTOGRAPHERS What’s your favorite fall race and why? ELISA HOFFMAN

elcome to the first issue of the freshly redesigned Competitor Running! We’ve added the R-word to the name, so there’s no confusion. We are for runners! When this brand started 30 years ago, co-founder Bob Babbit says, the mission was about “changing lives through endurance.” As runners, everyone isn’t competitive with others, but there’s something inherent in the sport about competing against and bettering yourself. Thus, we’re all competitors, no matter where, when, how far or how fast we are running. Competitor Running acts as a trusted coach for runners of all levels—whether you’re just getting started or training for your 10th marathon. Our expert sources and science-backed content provide training, nutrition, gear and fitness advice you can count on. As a magazine editor, I started working in running four years ago (on this magazine and also on Women’s Running). I was new to the industry side of the sport and have had so much fun learning all about the companies, races and people who make up the amazing running community. I also became a certified running coach to better understand the intricacies of training, injuries and more. Now as I lead the team at Competitor Running, I am so excited to help all runners be the best we can be. You’ll notice some new parts of the magazine, including a section dedicated to the Rock 'n' Roll Marathon Series. As the official publication, we’re celebrating that by digging into the culture of these fantastic races. To get you in the mood, the photo above is from last year’s Rock 'n' Roll San Diego Half Marathon (along with my neighbor Stacy). I’m the goofy one on the right!

Nicki Miller

@nickiontherun

My favorite fall race is Bidwell Park Almond Bowl in Chico, Calif. I love it because not only is Cal State University, Chico my alma mater, Bidwell Park is gorgeous in the fall. The course is lined with tall trees and you can hear the bustling creek as you run through the park. Elisa works for the Rock 'n' Roll Marathon Series and shares all the great things to do in Brooklyn during race weekend (page 20).

OLIVER BAKER

My favorite fall race is Rock 'n' Roll Las Vegas because the excitement and energy is unrivaled by any other race. Oliver is one of Competitor Running’s multimedia producers. He photographed Cindy Spiva and her son for this month’s cover and profile (page 44).

CAT PERRY

Any run that tucks you squarely into fall colors and lets you hear the crunch of the leaves underfoot is my favorite of the season. Cat is a freelance journalist in New Jersey and a regular contributor to Competitor Running and Women’s Running. She helps runners look their best in this month’s Run Style (page 62).

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Will Leer

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N I A R B R U O Y

Where sen s and stupidible collide

LE TE TH E B RAV E ATH mmon es the 13 most co

solv . es athletes face mental challeng e you? Which sound lik I have thoughts and feelings I don’t want. I wish I felt more like an athlete. I don’t think I can.

You don’t have one brain —you have three...

I don’t achieve my goals. I don’t like leaving my comfort zone.

your ancient Chimp brain that keeps you alive, your

Other athletes seem tougher, happier, and more badass than me.

modern Professor brain that navigates the modern world, and your Computer brain that runs your habits. They fight

I feel fat.

for control all the f*cking time and bad things happen; you get

I don’t cope well with injury.

crazy nervous before a race, you choke under pressure, you quit

People are worried about how much I exercise.

when the going gets tough, you make dumb mistakes.

When the going gets tough, the tough leave me behind. I need to harden the f*ck up. I keep screwing up.

What if you could stop the thoughts and feelings you don’t want? What if you could feel confident, suffer like a hero, and handle any stress? YOU CAN.

I don’t handle pressure well.

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GET 1 MONTH FREE COACHING AND A FREE COPY OF THE BRAVE ATHLETE when you sign up for a 3-month Braveheart Coaching package! Visit braveheartcoach.com/offer for details.

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STARTING LINES LACE UP, SHAKE OUT & GO

TEAM UP!

Running is an individual sport, but you can’t do it without your “team.” It takes a lot of people in your life to support you, especially as a new mom. My husband consistently helps me find ways to make sure I can continue to pursue my running passion—with my little daughter for whom I’m trying to set an example of what it’s like to live healthy, kind and strong. She is a new motivator for why I run. —Jesica D’Avanza, running coach and Competitor Running Cover Athlete Contest ﬁnalist (see page 44 for the other ﬁnalists and winner!)

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Sl Run Chat

What’s the best and worst running advice you’ve ever received? Best advice

Worst advice

“Before splashing aid-station water on your face, check that it’s not Powerade.”

“Store items (fuel, phone, etc.) in my bra. Terrible advice. It’s a great way to ruin a phone and chafe!”

—Brad Stewart

“You can just use any shoes. No need to go buy running shoes.”

“Never trust a fart after 2 miles.” —Jeff Vollmer

—Victoria Erin

—Mike Brosenne

“Make sure you have a solid base before you start your 16-week marathon training.” —Stacy Bagal

“Run your race, stay your pace!”

Click here for the 10 weirdest things seen on a run.

—Malini Nagpal

“Use lotion! After my first really long run, it wasn’t only advised, it was self-taught.”

“My foot strike should be from heel-to-toe.” —Steve Coleman “Write the date you started wearing new running sneakers on the inside of the tongue with a Sharpie, then you’ll know when to change them. You’ll also end up with a black smudge on every single pair of white running socks you own because when you sweat, the Sharpie smears off!” —Lynn Stroup Latham

“A guy on a race shuttle tells the group around him, ‘Go out fast so you can bank your time!’ I DID NOT do this.”

—Ryan Clifton

Get social With Us

We asked , you responde d…

—Kendra Vandenakker Alcock

Join the conversation

See what we share

Facebook.com/competitor.running

@runcompetitor

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SL LIFE LESSONS

Meb’s Take:

Running with your family can produce lifelong memories. [BY MEB KEFLEZIGHI] One of the world’s most accomplished distance runners, Meb is the only athlete in history to win the Boston and New York marathons and an Olympic medal.

Find out which 5 people Meb thinks you should follow on Twitter here.

Back to School

1,279

TEXAS is the state with the most schools with cross-country programs.

MOST POPULAR HIGH SCHOOL SPORTS

#1 for girls and #2 for boys: Track and Field

#6 for everyone: Cross Country KIDS PARTICIPATED IN GLOBAL RUNNING DAY THIS YEAR.

And Counting …

you’ll never have to “work” a day in your life. What I’ve done over my career has been work. It’s been hard. And it’s been hard on my body. But it’s also been a passion. As has my family. Never forget that your family should always be your ﬁrst passion. I’m sure your mother has said that to you. You should really listen to her more.

6,000 qualify for the USATF National Junior Olympic Track & Field Championships in July.

40+40=80

The number of top boys and top girls who compete in December’s Cross Country National Championships in San Diego.

: CGI/TONY COTTRELL

and run. It’s fun for me to see how much they love to run—and not just because of who their dad is. Running is a family all unto itself. And as the kids head back to school this fall, I’m hopeful our running experiences this summer will be something that they’ll always remember. People often say to ﬁnd your passion in life and ﬁnd a way to monetize it. That way

454,018

Sometimes, I’m glad I didn’t always listen to my mother. When I’d be tired from running so much at UCLA, she would always say, “No more running. It’s time for an office job.” After I ran my first marathon, my mom said, “No more marathons. It’s too hard on your body.” She was right. Marathons are hard on your body. And if you don’t respect the miles and the course, it will take its toll on you. But I didn’t listen. And I was blessed to go on to have an amazing career, which will come to an official end at the New York City Marathon. Coming from a big family, I always had the support of my siblings. They encouraged me, they motivated me and they were never shy about saying they were proud. That was always something that helped pushed me. As the father of three daughters, the importance of family is something I’m trying to convey to them. We are always looking for fun, new ways to bond and connect with them. We try to expose them to outdoor living and the recreational lifestyle. Obviously, running has been a major part of my life, so that has trickled down to my family. I was fortunate enough during the summer to be able to run the Rock 'n' Roll San Diego 5K with my kids and it was a great experience. They don’t train. They just wake up 12

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THAT SPIN CLASS

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Auto • Home • Rent • Cycle • Boat geico.com | 1-800-947-AUTO (2886) | local office Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. Homeowners and renters coverages are written through non-affiliated insurance companies and are secured through the GEICO Insurance Agency, Inc. Boat and PWC coverages are underwritten by GEICO Marine Insurance Company. Motorcycle and ATV coverages are underwritten by GEICO Indemnity Company. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. © 2017 GEICO

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7/27/17 11:38 AM

SL OUT THERE

In Defense of Slow Runners Whether you finish in 2 or 5 hours, you’re still a winner.

[BY SUSAN LACKE] A runner and triathlete living in the mountains of Salt Lake City. Her ﬁrst book, Life’s Too Short to Go So F*cking Slow (VeloPress), will be released in November.

It’s an interesting time in the running community. We get closer to breaking a 2-hour marathon, a superhuman feat if there ever was one. At the same time, we’ve never been slower—a recent study by RunRepeat.com shows that average finishing times across all race distances have dropped significantly since the 1990s. But does that make the back of the pack any less superhuman than the ones breaking the tape? Some runners think so. After the RunRepeat study, there was quite a bit of disdain directed toward the slower runners for sandbagging what used to be a speedy sport. Slow runners are used to catching this kind of grief—they’re dropped at group runs and mocked on social media. The fast ones blame the slowpokes for ruining the integrity of the sport—it is a race, after all. Why not, you know, actually race? After my first 5K, I excitedly texted my friend, Carlos, with news of my accomplishment. He got me into the sport, so I thought he’d be excited to hear I crossed the finish line of a race. When my phone buzzed, I looked down to read his reply:

For more stories about running slow, click here.

“45 MINUTES?!? What did you do, SKIP?” (In case it isn’t already clear, Carlos is one of the fast ones.) I eventually got faster, but I never became fast. I’m an average runner. I’ll never win a marathon, and I’ll certainly never come close to

they don’t “actually race.” They do. Their competition is the clock, that runner just ahead of them, the weather, that son-of-a-gun hill, the fear, the haters or the voice that says, you can’t. We can, and we do. To think all of the athletes on the course should be running for the exact same reason is to ignore some of the most important motivations to run. So let’s all relax and quit picking on the plodders. At the end of the day, we’re all runners, regardless of mile splits or PRs. If you ask me, the coolest thing about our sport is not the 2-hour marathon. It’s the fact that 3 hours later, there are still winners crossing the ﬁnish line.

completing one in 2 hours, but that doesn’t mean I’m not racing. I am— just against myself. And trust me: When I cross that ﬁnish line, I feel superhuman. And that’s the thing we forget when we ask slow runners why

: CHRISTOPH HITZ

“When I cross that ﬁnish line, I feel superhuman.”

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MARATHON | HALF MARATHON | 10K | 5K

NOV 11-12

BANDS ON COURSE “KISSED ALIVE”

RUN THROUGH WEDDING

RUN THE L AS VEGAS STRIP AT NIGHT REGISTER AT

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RunRocknRoll.com/las-vegas

7/5/17 10:07 2:25 AM PM 8/9/17

ROCK ON INSIDE THE

DUDE, YOU ROCK!

Did you know? BOTTOMS UP

Almost 70,000 gallons of Gatorade Endurance will be consumed on Rock 'n' Roll courses this year. Thirsty yet? A new Endurance formula premieres with a lighter taste and no artificial flavors or sweeteners at Rock 'n' Roll Virginia Beach over Labor Day weekend.

: CGI

WHAT HAPPENS IN VEGAS…

Standing 52 feet tall, it’s hard to miss the Brooks Rocker Dude on any Rock 'n' Roll Marathon Series course. This larger-than-life rock star has been bringing the energy to more than 1,000,000 runners since his debut in 2010.

For more Rock ‘n’ Roll race series stories, go here.

The famous Strip closes only two times a year—once for New Year’s Eve and the other for the Rock 'n' Roll Las Vegas Marathon & 1/2 Marathon (Nov. 12). It’s almost time to lace up those neon running shoes and run the #StripAtNight!

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rnR Pep Talk

Walk This Way

Whether you’re power walking or racewalking, these tips will help you get the most out of your experience. [By Kelly O’Mara] When a friend suggested walking a half marathon to Kevin Gonzalez in 2010, he wasn’t sure about the idea. A postal worker by day, Gonzalez had been a good runner in high school but was overweight now. He decided to walk the Rock 'n' Roll Arizona Half Marathon on a whim and finished in a little more than three hours. Since then, he’s walked more than 100 Rock 'n' Roll Marathon Series races, lost a lot of weight and aims to racewalk his way through the Marathon Majors. “Over the years, I’ve sort of fine-tuned the craft,” he says. To get started walking your first race, here are some tips…

What is proper race etiquette? Start in the right corral for your pace, which may be the last one. Don’t walk four or five abreast.

Prepare for a long day

Madora Mak, an event manager for Rock 'n' Roll, says, “Listen to

your body.” That means bringing extra sunscreen, water and fuel to be ready to go the distance. It’s also important to be honest about what race corral you should start in, or you’ll end up blocking or being blocked by other athletes. Often, that means starting at the back so as not to get in the way. Mak notes you should be aware of cutoff times that can vary by course, but the follow vehicle behind the last athlete can move people forward on course if needed.

Do your thing

Have fun! Mak often sees groups of walkers taking advantage of the entertainment stops on course, listening to the bands and participating in activities like Snapchatting their favorite signs or taking

Be aware of your surrounding and other participants. Yield to those trying to pass you. Don’t stop suddenly, or people may run into you. Signal or call out to others, so they know if you want to pass or if you’re moving aside.

selfies. “If you’re going to stop, shift to the side,” says Mak, leaving the middle of the road open for others on the move. Even if you plan to racewalk or walk competitively, the best way to achieve that is still to maintain your own pace and focus on yourself. “Race your race, not someone else’s,” says Gonzalez.

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: Edith Sanford Breast Foundation

Gonzalez racewalks, which is a specific kind of technique and style—like what you see in the Olympics. While Rock 'n' Roll races don’t have official racewalking judges, he still practices his technique, watches tapes to see how he can improve and competes against himself. But even if you just want to power walk, you still need to train and focus on your technique. Walking a race isn’t just a stroll in the park.

: cgi

Practice your technique

TUNE UP RNR

Changing His Tune

Beaty’s Beats Sugarland guitarist Thad Beaty flip-flops when it comes to running with music. But when he does, he likes an eclectic mix. Here are eight of his favorite running songs—and his reasons for loving them.

Sugarland guitarist Thad Beaty runs for his health and trains others between jam sessions.

: EDITH SANFORD BREAST FOUNDATION

[BY KEVIN GEMMELL]

The universe was not being subtle when it sent Sugarland guitarist Thad Beaty three messages that he needed to change his life. First, his mother was diagnosed with colon cancer. Then it was friend and Sugarland guitar tech Kevin Quigley being diagnosed with Stage IV lymphoma. Finally, it was the much-publicized and tragic stage collapse at the Indiana State Fair in 2011 that killed seven people minutes before Sugarland was set to perform. “I was embracing the rock-androll lifestyle, and you can imagine what that entails,” Beaty says. “We were touring and doing 200-plus dates a year. Eating the local fare. And if you’re at state fairs, there are a lot of deep-fried Snickers bars and Krispy Kreme hamburgers. I needed to reclaim what I could control. And part of what I can control is my health.” Six years later, 75 pounds lighter and a heck-of-a-lot healthier, Beaty is an Ironman, cycling and swim coach and has participated in half a dozen Rock 'n' Roll Marathon Series events. Most notably—at the Denver half marathon in 2015—he ran the course and stopped to join a different band at every mile and play guitar for about 15 minutes at each. A friend rode a bike alongside Beaty with his ribbon-shaped guitar. “There is a certain level of training that goes with stopping and playing,” he says—half joking,

1. “Waiting on the World to Change” by John Mayer (It just grooves!) 2. “Blank Space” by Taylor Swift (Yep, I’m a dork. But the tempo is 184 and perfect for setting the pace.) 3. “My Hero” by Foo Fighters (This is so I can feel tough after Taylor Swift.) 4. “Fix You” by Coldplay (It’s just epic.) 5. “Kickstart My Heart” by Mötley Crüe (A nod to the hair-band roots.) 6. “Tennessee Whiskey” by Chris Stapleton (Something about this song stirs me and I can get in the zone.) half serious. “Elevated heart rate, sweaty hands, running again after 15 minutes of standing and playing. It’s tough.” Beaty is heavily involved in multiple charities—including the Edith Sanford Breast Foundation for breast-cancer research—and has also worked with the Melanoma Research Foundation and MusiCares through the Grammy Foundation to raise thousands of dollars. “The determination of going after something bigger than you and bigger than you ever thought you could pull off is extremely powerful if you just say ‘yes’ and dive in,” says Beaty, who also recruits and trains other fundraising athletes. “There is wonderful joy in helping them do that.”

7. “Hail to the King” by Avenged Sevenfold (Once again, this is to feel tough.) 8. “Fire Your Guns” by AC/DC (I truly think I was supposed to be in this band.) Download this playlist at RunRocknRoll on Spotify.com.

Beaty has played with Beyoncé, Lady Gaga and Rihanna, and while Sugarland is on a break, his creative ﬁrm helps pair bands with movie and television producers. But he still ﬁnds time to “dork out” when he’s at home. “Right now I love to sit down with my guitar and jam on 80s hair metal.” 19

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RNR RACE SPOTLIGHT

No Sleep Till Brooklyn Get to know one of New York’s finest boroughs! [BY ELISA HOFFMAN]

EXPLORE: Rent a bike and ride

along the water following the Brooklyn Bridge Park Greenway path. Enjoy stunning views of the Brooklyn and Manhattan bridges with an added bonus—a great leg warm-up. Not into wheels? Take to foot across the Brooklyn Bridge (the early bird gets to avoid crowds) for dual skyline views.

EAT: What pairs better with New York than a bagel? A coffee from Brooklyn Roasting Company. Pro tip: Order a Maple Shay—a sweetened espresso drink, perfect for fall weather in the city. Looking for a post-race destination? Head to the oldest operating bar in Brooklyn—Teddy’s Bar and Grill in Williamsburg—for a celebratory cocktail and a postrace burger. PLAY: Bring out your kid at heart at the Brooklyn Bridge Park by the water. You can hop on an antique carousel built in 1922 while you soak up views of the New

York City skyline. From there, take a short stroll to the DUMBO/Pier 1 landing and cruise on a ferry ride along the East River (only $2.75 for this unique perspective).

RUN: Where else

can you ﬁnd a run club centered around street art? Check out Runstreet (runstreet.com) and join a casual group of runners who explore the city’s murals, graﬃti and street art while learning about the artists and their masterpieces. Feel like going solo for your shakeout? Jog over to Prospect Park and check out one of the many dirt trails spread across the 526 acres of greenery (because it’s more fun off the beaten path).

: CGI

Kaseedee Jermain, a Synchrony Financial Rock 'n' Roll Half Marathon Brooklyn ambassador, ﬁtness enthusiast and New York local, spills her favorite things to do race weekend in the Big Apple.

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RACE SPOTLIGHT RNR

One Crazy Weekend Brooklyn isn’t the only city where thousands of people will line up at a start line Oct 14–15. These other three events fall on the same weekend.

DENVER:

Feeling like you need a little shavasana before taking on 13.1 miles or a little stretching after a 5K? The Transamerica Rock 'n' Roll Denver Half Marathon offers a complimentary yoga class on Saturday after the 5K in Civic Center Park. Bring your mat for an OMazing morning.

ST. LOUIS:

Inside Race Day More than 18,000 participants will hit the closed streets of one of NYC’s hippest boroughs on Saturday, Oct. 14.

Runners will enjoy breathtaking views of the iconic Gateway Arch and discover unique neighborhoods framed by fall foliage as they make their way to the finish line at the Michelob Ultra Rock 'n' Roll St. Louis Half Marathon.

Course Tip: Don’t go too fast out of the starting gate. It may be deceiving, but your first stretch down Eastern Parkway is slightly downhill—it’s easy to get excited and go all out. Beware, or your legs will be cursing you after mile 3!

LISBON:

Explore the capital and largest city of Portugal by foot at this year’s EDP Rock 'n' Roll Lisbon Marathon & Santander Totta ½ Marathon. Participants will enjoy a fast course that starts in the seaside village of Cascais and journeys past picturesque Unesco World Heritage sites.

: CGI

Post Race: Enjoy Prospect Park! You’re already at the park when you finish, so pack a book, some snacks and a comfy blanket or towel in your race bag and find a quiet spot to relax and stretch out those fatigued muscles. The fall weather in October is historically temperate and sunny.

NEW

BROOKLYN HAS ADDED A 5-MILER

It’s not too late to train! See page 37 and register at runrocknroll.com.

2-For-1 Weekend There are more than 130 committed travelers planning to lace up at the start line on Saturday morning in Brooklyn and then jump on a plane to do it all over again the next morning in either St. Louis or Denver. That’s dedication! 21

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RNR COMMUNITY

Hitting the Pavement

Blogger Brian Kelley amps up the excitement! [BY EMILY VAN BUSKIRK] When Brian Kelley started running with a training group 10 years ago, he showed up in basketball shoes and long shorts. He knew nothing. But the running community embraced him, and now he pays the love forward as The Pavement Runner and #WeRunSocial founder. AFTER CROSSING 30 ROCK 'N' ROLL MARATHON SERIES FINISH LINES, WHAT’S YOUR CRAZIEST STORY? One year a group of people ran San Antonio in the morning and then hopped on a plane to Las Vegas and ran the Rock 'n' Roll there that night. I think there might have been 50 or 60 of us. Rock 'n' Roll fully supported the idea, even letting us use the Spurs facilities to shower. People from that race are all still connected—the SA2LV crew. WHY DO YOU LIKE TO DO SO MANY ROCK 'N' ROLL RACES? Any time there is a Rock 'n' Roll, we are looking at how many medals are possible. You have the Saturday and Sunday

races, and you get the third medal for doing both. Sometimes there are two races on Sunday and if you can run the ﬁrst race fast enough and get back to the start line, you could sneak in an extra medal. It’s crazy! HOW SHOULD A NEW RUNNER DECIDE WHICH ROCK 'N' ROLL TO DO? It’s about looking at what aspect excites you the most. If you are a foodie, go to Seattle. If you want touristy stuff, in San Francisco you run across the Golden Gate Bridge. If you are alone, San Diego is the best fun atmosphere. Las Vegas is the party race for groups. And Arizona or San Jose offer ﬂat courses—perfect for PRs (personal records). HOW CAN PEOPLE BE PART OF #WERUNSOCIAL? It’s more of a state of mind. Basically any time you use the hashtag, you are part of the community. Las Vegas probably has the most numbers, but San Diego is always where #WeRunSocial hosts an after-party.

@caitmur shaved 16 minutes off her time!

Loving life and running—for both @mssweetpotato and her partner!

Cheers to you, @run_ against_the_machine!

You may have seen these @WGNNews faces on TV.

: COURTESY BRIAN KELLEY

Scenes from #rnrchicago…

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8/10/17 4:39 PM

Join our 5th Annual 10K Road Race

RRCA Florida 10K State Championship Sunday, November 19, 2017 • 7AM Vista View Park • Davie, Florida

REGISTRATION & INFO:

Flanigansrockinribrun10k.com 954.474.4074 renee@runnersdepot.com

Prize Purse $8,700 Elite Packages Available Course Record Bonus

Beer-Wine-Ribs Premium Backpacks Finisher Medals

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7/12/17 10:36 AM

SPORTS F I R S T, YOGA SECOND I N J U S T 5 M I N U T E S A D A Y, Y O G A C A N R E S E T Y O U R B O D Y F O R S P O R T S. H I T R E S E T is a problem-solving approach to yoga 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.

AVAILABLE IN BOOKSTORES AND ONLINE. START YOUR RESET AT HITRESETYOGA.COM

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8/10/17 11:23 AM

ADVERTORIAL

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ADVERTORIAL

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ADVERTORIAL

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8/9/17 11:18 AM

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8/9/17 11:18 AM

CELEBRATE 20 YEARS RUNNING

2001

The Rock ‘n’ Roll Philadelphia Half Marathon was the first sporting event held in the Northeast following the 9/11 terrorist attacks.

From world-famous cheesesteaks and the Liberty Bell to Brotherly Love and Rocky. It’s no secret that Philadelphia rocks, and there’s no party that rocks Philadelphia like the American Association for Cancer Research Rock ‘n’ Roll Philadelphia Half Marathon! For years, runners have been taking to the streets of Philadelphia to run this course, breaking PRs and smashing more than a world record or two. The race starts at Fairmount Park and heads down Benjamin Franklin Parkway to Market Street, City Hall and the LOVE sculpture. After a return on the Parkway, the route moves to Fairmount Ave, past the historic Eastern State Penitentiary, and then over to Kelly Drive passing Boathouse Row, the Schuylkill River and more before finishing at the bottom of the world famous “Rocky Steps” in front of the Philadelphia Museum of Art. Live bands and spectators help keep runners motivated along the course, followed by a finish line festival and post-race concert featuring Big Head Todd and the Monsters. September 17, 2017 will mark the race’s 40th year running since its inaugural event in 1978. Originally known as the Philadelphia Distance Run, the AACR Rock ‘n’ Roll Philadelphia reigns as one of the fastest and flattest courses in the Series, and with a 5K and brand-new 10K distance, plus a Remix Challenge for those who run for the bling, there’s something for everyone! The Rock ‘n’ Roll Marathon Series is celebrating 20 Years Running throughout 2017. Starting in 1998 in San Diego, today there are 28 Rock ‘n’ Roll Marathon Series events in cities worldwide, with more than 600,000 runners each year. In addition to promoting health and wellness, charity partnerships with organizations have inspired people to give help and hope to others. To date, more than $320 million has been raised for charity by runners. AACR Rock ‘n’ Roll Philadelphia is a running festival not to be missed and the first fall block party in the Series. Join us in the City of Brotherly Love in 2017 to celebrate 20 years of running … and 40 years of running Philly!

2010

The half marathon in Philadelphia became a part of the Rock ‘n’ Roll Marathon Series in 2010 and will celebrate its 40th year running in 2017.

2015

The race produced an astounding 42 Olympic Trials Qualifiers, including 22 new ones, for a total of 23 men and 19 women under the half marathon standards of 1:05 and 1:15, respectively.

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H A L F M A R AT H O N 10K | 5K CREATE YOUR MOMENT ON

SEP 16-17, 2017

8/9/17 10:04 AM

TRAINING

COACHING YOU THROUGH EVERY MILE

OWN YOUR STRIDE

Olympic marathoner Jared Ward has a tip for you: Don’t change your stride. He’s also a professor and researcher at Brigham Young University who recently published a study with some colleagues in the International Journal of Exercise Science that found both experienced and newer runners naturally gravitate toward the stride length that’s most economical for the individual. Since runners and coaches may attempt to alter stride length in an effort to improve form— and overall efficiency and speed—this research suggests runners will naturally hit their best stride. Randy Accetta, director of coaching education at the Road Runners Club of America, says the study “seems to validate what we say in class: In most cases, tinker with arms and posture, but don’t mess with the athlete’s overall stride.”

Find out how your DNA can hold the key to the perfect training strategy here.

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T THE RUNDOWN

Reaching Your Genetic Potential

A simple DNA analysis can customize the way you work out, eat and even how you sleep. [BY ASHLEY LAURETTA] Reducing the size of your jeans might actually lie in your genes. So says science … and the scientists at companies like FitnessGenes, who are trying to carve their niche in the workout market by using genetic data to provide customizable fitness and nutrition recommendations. Sound a little too “Gattaca”? And isn’t stuff like this just for elite athletes? According to Dr. Dan Reardon, CEO and co-founder of FitnessGenes, a genetic analysis can benefit the couch-to-5K runner as much as the ultrarunnner. “The majority of people fail in their fitness goals because the plans and diets they follow aren’t personalized,” explains Reardon. “FitnessGenes provides scientifically validated and genetically tailored information to each customer, in a user-friendly format, to help them reach their specific goals no matter their fitness level.”

THE PROCESS

So I decided to give it a try. With FitnessGenes, you have the option to purchase a combination DNA test and workout system, or simply get the DNA analysis, which is what I did. The process is as easy as sticking a saliva swab in the mailbox. Once your results are ready, they are all available online. Through your saliva, FitnessGenes analyzes more than 40 genes. Each is broken down with a description and links to tell you exactly how it impacts your body. Per my results, my body will respond best to a high-volume form of resistance and strength training. Recommended workouts include sets, reps, tempo and recovery.

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THE RUNDOWN T ALL IN THE FAMILY Still not convinced by genetics? These elite runners may change your mind.

USING THE RESULTS

These genetic breakdowns are intended to give you more than mere insight into athletic performance. Overall health is also a key selling point. After reviewing my results, there were some things I was not surprised by—such as being lactose tolerant. But I was surprised to discover that I am genetically more likely to be an early bird. Last year the Daily Mail reported that the Barcelona football club was beginning to use DNA testing to help athletes train and recover. By analyzing 45 genes, Dr. Ricard Pruna aimed to determine which athletes were more prone to injury and develop speciﬁc training programs for injury prevention. I’m not a professional soccer

Sample Results

player (and I’m pretty sure there aren’t any genes to test that), but I found I have the optimal gene for middle-distance running and lack the gene geared toward speed (alpha-actinin-3 protein). In other words, this test taught me I’m not genetically geared for a fast 5K or marathon. That’s the kind of personalization FitnessGenes—and similar companies like ORIG3N, DNAFit and Anabolic Genes—are touting. Armed with this knowledge, athletes can decide to choose goal races based on strengths. For me, hyper-focused aerobic training paired with the recommended strength regimen could lead to more PRs and—quite possibly— more enjoyment.

Shalane Flanagan is the daughter of former marathon world-record holder Cheryl Treworgy and U.S. World CrossCountry Champion participant Steve Flanagan. Darren Brown is the son of All-American and worldclass steeplechaser Barry Brown. Sarah Robinson is the daughter of marathoner Anne MacKay. Johnny Gregorek is the son of Olympian John Gregorek—they are currently the fastest father-son duo in the mile!

Brain Game A 2016 study by the American Physiological Society revealed that genes may play a role in your love—or hate— of exercise. It comes down to the drive and reward centers of the brain, which regulate dopamine, causing you either to embrace or avoid activities, such as exercise.

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T HEY COACH?

More Oxygen, PLEASE! Breathing techniques can improve running while putting your body and mind at ease. [BY NEELY SPENCE GRACEY] An elite runner who regularly competes in marathons and halfs, she is also a running coach in Boulder, Colo.

Ready, set, breathe. That is how all of my races begin—and without consciously thinking of breathing, the start of your race is exactly the same. The beginning of a race is buzzing with excitement and nerves. This is where I control my breathing and begin separating myself from my competition. It’s the consciousness of breath that allows me to maintain better focus, channel anxiety into positive energy and push myself to the next level. The ability to control the mind, breath and stride enhances the synergy within the run that

For more breathing techniques, click here.

creates the ﬂow of success. Here’s how breathing well helps you improve as a runner…

BECOME MORE CENTERED:

Do you get distracted, zoned out or have negative thoughts? If so, you’re not alone. Keeping yourself centered by focusing on your breathing will allow you to maximize your run by staying engaged even through the tough times.

CONTROL YOUR EFFORT:

Have you ever gone out too hard and then really suffered at the end?

Many runners have done that—and regretted it. By learning to control your breathing, you can regulate pace more evenly to the ﬁnish.

BOOST RUN EFFICIENCY:

As you start to get tired, do you notice how your breathing becomes ragged and your form falls apart? Staying focused on your breathing pattern can help maintain a steady ﬂow of oxygen to the muscles. This will help keep your turnover strong and your body relaxed, allowing you to run with more power and eﬃciency even as you fatigue.

LEVEL 1: Belly Breathing

Lie on your back with your knees bent and feet on the floor. Place your hands on your belly and focus on taking deep breaths into your stomach instead of your chest. Your hands should rise and fall as you breathe. Practice expanding your stomach with each full, oxygen-rich breath. Do 10 breaths for a pre-run warm-up.

LEVEL 2: Combination Breathing

Once you’ve nailed belly breathing, take it a step further by practicing breathing in and out of both your nose and mouth simultaneously throughout the day. This combo breathing is what you should strive for while running. Lips slightly parted, cheeks relaxed, maximizing the efficiency of oxygen intake and outtake.

LEVEL 3: Breathing Patterns

Start with walking and try breathing in for two strides and out for two strides, using belly and combo breathing. This is called a 2:2 breathing pattern. Once you feel comfortable with the pattern while walking, start running. You can do 1–2 minutes of focused effort and then take a break. Slowly increase the amount of time you focus on your breathing patterns, and soon it will become second nature.

LEVEL 4: Progressive Breathing Patterns

The 2:2 breathing pattern is ideal for workouts and shorter races. For training and longer races, you may find it more comfortable to use a 3:3 or 4:4 pattern. Practice these options to find what feels most comfortable based on your goal and effort for that day.

: ISTOCKPHOTO.COM

Breathing Exercises for Every Level Runner

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Training Plan t

Six Weeks to a 5-Miler Whether you want to PR or just finish, this training plan can help you jump from a 5K to a 5-miler. [By Matt Fitzgerald] If you want to run a 5K, it’s not hard to find one. Same thing with 10Ks. But 5-mile events are harder to come by. Thankfully this dearth is being addressed with new races, such as the Synchrony Financial Rock 'n' Roll Brooklyn 5 Miler on Oct. 14, popping up across the country. Why should you care? Because the 5-mile distance is the perfect steppingstone for beginning runners who have completed one or more 5Ks and are ready to move up in distance, but perhaps aren’t quite ready for a 10K. It’s also a great distance for more experienced runners who are looking to run faster times. Building the speed and aerobic strength you need to run your best 5-miler will make you a stronger runner all around and help you improve at other race distances.

Set a Goal

If you are fit enough to complete a 5K, you can prepare for a successful 5-mile experience in just six weeks. Choose our Just Finish training plan to focus on building your mileage. If you are gunning for a time goal, you should be able to at least jog 5 miles already and should follow the Go for Time version.

Dial in Your Effort

: istockphoto.com

Learn how to run your fastest 5K here.

This training plan employs a simple, three-zone intensity scale: • Easy is a comfortable jog that allows you to speak in full sentences without losing your breath. • Moderate corresponds to the highest speed you could sustain for 30 minutes if you’re a newer runner—or 60 minutes if you’re already in pretty good shape. • Hard is about 80 percent of the effort level you could sustain for the required distance, which means a 30-second hard effort should be run a little faster than a 1-minute hard effort, a 1-minute effort would be faster than a 2-minute hard effort and so on.

How to Cross-Train

Some workouts may be done either as a run or a cross-training session. If you choose to cross-train, select a legs-dominant, non-impact cardio activity, such as the elliptical or bicycling. 37

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t Training Plan

Run a 5-Miler in Six Weeks Monday

Tuesday

Wednesday

Speed Play Run:

Week 1

Rest

5 min easy + 6 x (30 sec hard/90 sec easy) + 5 min easy Speed Play Run:

Rest

10 min easy + 6 x (30 sec hard/90 sec easy) + 5 min easy

Rest

Week 2

5 min easy + 8 x (30 sec hard/90 sec easy) + 5 min easy Speed Play Run:

Rest

10 min easy + 6 x (1 min hard/2 min easy) 5 min easy

Week 3

5 min easy + 6 x (30 sec hard/90 sec easy) + 5 min easy Speed Play Run:

Rest

10 min easy + 6 x (30 sec hard/90 sec easy) + 5 min easy

30 min easy

Rest

Week 4

5 min easy + 5 x (1 min hard/2 min easy) + 5 min easy Speed Play Run:

Rest

10 min easy + 6 x (2 min hard/2 min easy) + 5 min easy

Week 5

5 min easy + 7 x (1 min hard/2 min easy) + 5 min easy Speed Play Run:

Rest

10 min easy + 6 x (3 min hard/2 min easy) + 5 min easy Speed Play Run:

Week 6

Rest

5 min easy + 5 x (1 min hard/2 min easy) + 5 min easy Speed Play Run:

Rest

10 min easy + 6 x (2 min hard/2 min easy) + 5 min easy

25 min easy Run or Cross-Training:

35 min easy

Rest

Run or Cross-Training: 20 min easy

Run or Cross-Training:

30 min easy

Rest

Run or Cross-Training: 30 min easy

Run or Cross-Training:

40 min easy

Speed Play Run: Rest

Run or Cross-Training:

Speed Play Run: Rest

20 min easy Run or Cross-Training:

Speed Play Run: Rest

Run or Cross-Training:

Speed Play Run: Rest

Thursday

Rest

Run or Cross-Training: 35 min easy

Run or Cross-Training:

45 min easy

Run or Cross-Training: 20 min easy Run or Cross-Training: 30 min easy

Tempo Run: 10 min easy + 10 min moderate + 10 min easy Tempo Run: 10 min easy + 15 min moderate + 10 min easy

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Training Plan t

= Just Finish

= Go for Time

Friday Tempo Run: 10 min easy + 5 min moderate + 10 min easy Tempo Run: 10 min easy + 10 min moderate + 10 min easy Tempo Run: 10 min easy + 10 min moderate + 10 min easy Tempo Run: 10 min easy + 15 min moderate + 10 min easy Tempo Run: 10 min easy + 5 min moderate + 10 min easy Tempo Run: 10 min easy + 10 min moderate + 10 min easy Tempo Run: 10 min easy + 15 min moderate + 10 min easy Tempo Run: 10 min easy + 20 min moderate + 10 min easy Tempo Run: 10 min easy + 20 min moderate + 10 min easy Tempo Run: 10 min easy + 25 min moderate + 10 min easy

Saturday Rest

Rest

Sunday Long Run: 3 miles easy Long Run: 5 miles easy Long Run: 3.5 miles easy Long Run: 6 miles easy

New to a 5-miler? Here’s pacing 101 When you are running a race at an unfamiliar distance, pacing it can be challenging. You’ll get your best result if your pace is consistent throughout the entire event, though expect to run slower climbing hills and faster when going down them. Here’s some advice based on our two training plans:

Just Finish

4 miles easy

Naturally, if your goal is just to finish, pacing is a little easier. Start at an effort level you are confident you can sustain the whole way, erring on the side of caution. Use the experience you’ve gained in your longer training runs as a guide. For example, if you were starting to bonk near the end of your 4.5-miler, start your 5-miler at a slightly slower pace.

Long Run:

Go For Time

Long Run: 3 miles easy Long Run: 5 miles easy Long Run:

7 miles easy Long Run: 4.5 miles easy Long Run: 8 miles easy

Rest

5-Miler

Rest

5-Miler

Rest

If you want to go for time, choose a goal pace for your 5-miler that is 12- to 18-seconds per mile slower than the pace you ran in your best or most recent 5K (closer to 12 seconds if you’re a faster runner, closer to 18 seconds for slower runners). If your most recent 5K time was 26 minutes (8:22 per mile), aim to run around 43 minutes (8:36 per mile) in your 5-miler. If you don’t nail it the first time (starting too fast and slowing near the end, or starting too slow and finishing with gas left in the tank), don’t sweat it—the practice will help you nail your next 5-miler! 39

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t Work it out

Feet First

To become stronger for running, your feet need their own exercise program. [By Nicki Miller] Running shoes are the one thing every runner talks about needing, but they probably aren’t helping your foot strength and mobility. With tougher tootsies, you’ll find that you have a more powerful foundation for logging miles. Also trail terrain will seem less unstable and stabby. To help improve toe and foot Do all of strength and mobility, we these exercises turned to Danny Mackey, coach barefoot, 3–4 and manager of the Brooks days a week Beasts Track Club. The former before running. elite runner, who has a master’s in exercise physiology and biomechanics, says there are five areas of focus for the middledistance runners he coaches: strength, speed, stamina, coordination and suppleness (or flexibility). FLEXED-TOE RAISES The following five foot exercises Stand on a slanted board with your feet fully planted and toes fulcontribute to all of these. Mackey ly spread and actively splayed out. Rise up off your heels and onto says, “Some of the strength issues your toes (often called a calf raise), with flexed toes and your big athletes have is due to being overly toe taking the load. Unless you have a ballerina background, you supported in shoes so we want to will probably need to hold onto something to maintain balance. reverse engineer this issue.” Do 12–16 repetitions.

Stand up straight and shift your weight to your left leg. Use your right toes to pull at the ground, scrunching your toes, to move your right leg forward. Repeat 10 times, before shifting your weight and using your left toes to scrunch that foot forward. Do 10 times on each side.

: oliver baker

TOE WALK

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WORK IT OUT T TOE YOGA

Start standing up. Isolate your big toes and try to lift them up separately from your other toes. Then put your big toes down and lift your other toes separately. Alternate between lifting your big toes alone or the rest of your toes. Repeat 10 times. Baylee Mires of Brooks Beasts says toe yoga was particularly difficult at first. She used her fingers to make her big toes work separately from the rest. That hands-on approach helped her gain the muscle memory to become a toe-yoga pro.

Make this harder by standing on a Bosu ball.

TOE DRAG FOOT CRUNCHES

Think of your heel, big toe joint and pinky toe joint as the three points of contact for your foot on the ground. Stand on one foot and “crunch” these three points of the triangle using the three arch muscles: the medial longitudinal arch, transverse arch and lateral longitudinal arch. Balance and hold the position for 10 seconds, then relax the foot ﬂat. Do 6 times and repeat on the other foot.

Stand up straight with both feet planted. Flex your left toes up toward the ceiling and then curl your toes down, so you can drag your left heel and move forward (probably just an inch or so). Relax your left foot, and repeat action with the right toes and foot. Do 20 drags with each foot. 41

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8/10/17 10:54 AM

T NUTRITION

For more runner-friendly nutrition tips and recipes, click here.

Q&A:

Can you really eat certain foods to reduce inflammation? Yes! [BY LAUREN ANTONUCCI] Lauren is a sports dietitian, nutritionist and director of Nutrition Energy in New York.

WHAT ARE ANTI-INFLAMMATORY FOODS?

WHAT’S BEHIND THIS SCRUMPTIOUS SCIENCE?

The mechanisms by which foods decrease inflammation (which can be from an injury or chronic) are varied—and more connections are emerging as the science evolves. Brightly colored plant foods are high in phytonutrients (substances plants produce to protect themselves from ultraviolet light and other environmental damage) and they also decrease the cytokine tumor necrosis factor alpha (TNF-Alpha) and C-reactive protein (CPR), which trigger inflammation. Some foods also help fight off bacteria and microbial attacks, which may serve to help our bodies decrease inflammation.

HOW OFTEN SHOULD I EAT THESE MAGIC FOODS?

The simple answer is as often as possible! Without making yourself crazy, or creating a spreadsheet (you know who you are), buy, cook and enjoy fatty ﬁsh at least twice a week. Make sure to play with your colors and eat 5–9 servings of produce daily. Drink teas and cook with lots of herbs. This will maximize your recovery and longevity as an athlete and could help prevent many of the inﬂammation-linked diseases prevalent in our country today. Eat the rainbow… Reds: cherries, strawberries Oranges: pumpkins, sweet potatoes Greens: kale, spinach, broccoli Purples: red grapes, wine

RECIPE

Turmeric Ginger Tonic More and more athletes are turning to turmeric and ginger for their anti-inflammatory powers. That makes this elixir a great way to simultaneously rehydrate and tame the flame. Freeze some fresh turmeric root, so it is easier to grate into a hot herbal tea. You can turn this into a warm drink for the cooler months by heating it on the stove until hot to the touch, or it’s a refreshing drink when mixed with club soda and served over ice. Serves 4 3- to 4-inch piece fresh turmeric, thinly sliced 2-inch piece fresh ginger, thinly sliced 2 tablespoons honey Pinch of salt Juice of ½ orange (or sub lime or lemon juice) 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 strain mixture into a glass jar. Chill until ready to serve, for up to 1 week. To serve, place ice in a glass and pour in turmeric drink. For a smoothie: Blend 1 cup tonic with 1 cup chopped mango, 1 small chopped carrot, 1/3 cup plain or vanilla protein powder and 1 small chopped frozen banana.

Republished with permission of VeloPress from Rocket Fuel: Power-Packed Food for Sports and Adventure by Matt Kadey, RD. See more recipes at www.rocketfuelfoods.net.

: AARON COLUSSI

This has been a hot topic for several years, and with good reason. Research shows a wide range of healthy foods can have anti-inflammatory effects. Some of the big ones include walnuts, fatty fish, flax seeds, strawberries and teas. Herbs—such as ginger, turmeric, rosemary, thyme and oregano—have also shown to decrease inflammation, swelling and pain.

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8/28/17 12:03 PM

FUEL T

Helping Hands

There are some aboveboard supplements that can give athletes a legal boost. [BY MATTHEW KADEY]

Ask any serious runner how nutrition factors into performance, and he or she will no doubt tell you that it’s just as important, if not more, as training for keeping the engine revving. But sometimes even the healthiest of diets can beneﬁt from a little extra nutritional juice to deliver an active body what it needs to perform like a champ. These supplements may help give you an edge over the competition.

NITRATES

In recent years, nitrates have become a buzzword among supplement-savvy runners who are looking for a way to get across the finish line a little bit easier. Once consumed, these compounds (found naturally in beets) form nitric oxide in the body, which is a vasodilator that increases blood flow to muscle tissue—thereby allowing it to operate more efficiently during sweat sessions. To increase levels of nitrates in your system, you can add more beets to your diet, but a concentrated source providing about 300–400mg of nitrates will likely provide more of an ergogenic aid. Red pee, be damned! WHEN: Take 1 to 2 hours before a vigorous run and also daily to load nitrates in your system for a bigger impact. 2 OPTIONS: Beet It Sport Shot ($3) and HumanN SuperBeets ($40 for 30 servings)

EPA AND DHA

BCAA

WHEN: Consume once daily, preferably with a meal.

WHEN: Take shortly after exercise, such as running and weight training, when the body has incurred muscle damage. An extra dose can also be useful before workouts.

2 OPTIONS: Coromega Max Citrus Burst ($40 for 60 squeeze packets) and Nordic Naturals Algae Omega ($28 for 60 soft gels)

2 OPTIONS: Base Performance Amino ($50 for 26 servings) and Gu Roctane BCAA Tablets ($12 for 60 capsules)

Mega-healthy omega-3 fats found in fatty fish like salmon and sardines are good for your heart and brain, but modern research suggests athletes can benefit from them in other ways too. They improve muscle function and lessen training-induced muscle and joint pain by quelling inflammation. Folks at the Academy of Nutrition and Dietetics advise consuming at least 500 milligrams of these omega-3s a day, but data shows that most Americans are taking in only a minnow’s worth. So supplementation of 500–1,500mg of combined EPA and DHA, but no more than 3 grams a day, can help make up the gap. Emulsified products can provide superior absorption rates than capsules, and vegetarians can consume algae-derived supplements.

Branched-chain amino acids (BCAAs) refer to three kinds of nutrients that are found in proteins—leucine, isoleucine and valine—and they are particularly effective in limiting muscle breakdown and stimulating its repair and growth in response to training when compared to other amino acids. They can also be a source of energy during long, vigorous runs. You can get some BCAAs from beef, poultry and ricotta cheese. But in the throes of high-volume training, an extra boost could help your muscles stay happy. BCAAs come in both capsules and powders.

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8/10/17 11:06 AM

Legs for Two Whether sheâ&#x20AC;&#x2122;s pushing her son in a racing chair or out on the trail solo, Cindy Spiva has a newfound love of running. By Kevin Gemmell Photography by Oliver Baker

WINNER!

Competitor Running Cover Athlete Contest Presented by Brooks Running

Watch the behind the scenes video of the cover athlete contest here. 44

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indy Spiva begins to jog with a nervous smile through Gas Works Park, just north of downtown Seattle. Her nerves are understandable. Spiva isn’t used to the attention, yet she’s fully aware of the photographer, the videographer and the half-dozen representatives from Brooks and Competitor Running who are watching her every step. Cormac Evans doesn’t need to force a smile. Spiva’s 14-year-old son can’t talk, isn’t independently mobile and is mostly paralyzed on the right side of his body. Yet his grin is ear to ear as Mom pushes him through the park in a racing chair, both of them head to toe in new

Brooks apparel and shoes. A slight breeze kicks up off of Lake Union, cooling the Pacific Northwest sun on a rare day when it doesn’t compete with Seattle clouds. For Spiva, the attention is new and exciting. For Cormac, it’s pure bliss. “Kids like Cormac are very rarely able to immerse themselves and fully participate in life around them,” says Spiva, who lives in San Diego. “But when we run, in that experience, he’s a 100 percent participant. So often he’s invisible. He’s ignored. He’s treated like a piece of furniture. But when we run, people see him. They give him high-fives. Even though I’m his legs, he’s a full participant.”

The pair is in Seattle because Spiva clicked a box. A friend on Facebook had participated in “The Big Endorsement” campaign (the new promotion pays any runner $1 to be an officially endorsed Brooks athlete). Spiva thought it was a cute idea, so she signed up too. There was also an option to enter the Competitor Running Cover Athlete Contest. The magazine’s editorial staff pored over more than a thousand submissions, narrowing the finalists down to a list of 10 (keep reading to meet the other amazing runners!). Spiva’s story of courage, love (of running and family) and perseverance resonated, and she was selected as 45

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the winner. Her trip to Seattle for the cover shoot included a tour of Brooks headquarters and once-in-alifetime memories with her son. Cormac was born with hemimegalencephaly, a rare neurological disorder where one half of the brain is abnormally larger than the other. By five months, he was undergoing brain surgery where doctors removed most of the left side of his brain, essentially disconnecting the right side of his body and language centers. Spiva, 50, only started running last year. She went to the Carlsbad 5000 to support one of Cormac’s friends and became enamored with the experience. And more

importantly—how Cormac reacted. He loved it more than she did. She immediately downloaded a couchto-5K app and promised herself she’d run a half marathon by the time she was 50. Two days after her birthday in February, Spiva ran the Divas Half Marathon in Temecula, Calif. Little did she know that months later she’d be on the cover of a national running magazine. “I don’t know if I really have words to explain what it was like, because I don’t consider myself an athlete or anyone of note,” says Spiva. “We’re everyman. We’re the 99.9 percent who go out and do our thing each day while watching the elites from afar. To have someone

go ‘you’re noticeable,’ it’s crazy. And pretty cool.” And yet it’s what Spiva didn’t say in her contest entry that might be the most telling about who she is. Four years ago, she was diagnosed with multiple sclerosis after waking one morning with impaired vision in one eye. A case of optic neuritis led to an MRI, which revealed “a brain full of lesions.” She didn’t disclose any of this until after she was selected the winner of the contest. “I don’t really like things being about me. I like that this was about Cormac,” she says. “I’ve learned so much about the brain parenting Cormac that being handed my own diagnosis wasn’t a problem. I know

: courtesy cindy spiva

“So often he’s invisible. He’s ignored,” says Cindy Spiva of Cormac. “But when we run, people see him. They give him highfives. Even though I’m his legs, he’s a full participant.”

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what to do.” So far, Spiva hasn’t had any episodes since that first one five years ago. Though the science is still out on whether running can help stave off MS, Spiva believes it’s helping to keep her brain and muscles sharp. She estimates that she runs between 15 and 30 miles per week. Sometimes it’s with Cormac, weather permitting. And sometimes she likes to go it alone on trails. “I learned how to be an advocate for my son and myself, and I learned how to say no to doctors, which has been a very important tool,” says Spiva, who studied parasitic diseases in graduate school. “Most doctors have been respectful when I say no,

because I usually have an educated reason. I believe in keeping my body moving and challenging it—especially on trails because [every] footfall is different. While I’m training my body and muscles to respond, I’m also training my brain.” Now semi-retired, Spiva previously worked for 13 years at the San Diego Zoo in the education department. She teaches a museum studies course one month a year to graduate students through Johns Hopkins University and loves to write. But she also recognizes that taking care of Cormac is a full-time job. She has an aid. And her ex-husband, Keith, is involved with Cormac and their 18-year-old daughter, Chloe.

Cindy Spiva and her son, Cormac, tour the Brooks testing lab and headquarters, where she received her $1 check from CEO Jim Weber as a Brooks endorsed athlete. But running is just for mother and son. She’s found plenty of help from support groups online and within the running community and tries to be an example for those on the fence about getting involved in running. “If I can do it, anyone can do it,” she says. “I just get out and move. I have my bad days and my great days. My goal is not to win any race we get into. It’s not even to place in my age group. It’s just to participate in life. “We’ll just keep moving as long as we can and hope that we continue to keep moving.” 47

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Meet the Inspiration abounds from the runners who round out the top-10 picks for our cover contest.

Nate Martin

Berkley Cameron

Cheyenne Meyer

A decade ago, Martin tipped the scales at more than 300 pounds and admits that he couldn’t even run a mile. He recognized that a change was needed. Fast forward to 2017 and he has marathons as well as a half and full Ironman under his signiﬁcantly slimmer belt. What started as a lifestyle change, complete with diet and treadmill time, has blossomed into Martin’s passion.

A competitive runner since the eighth grade, Cameron ran the 400-meter in college before going on to run in 25 marathons. She considers herself a cheerleader for her training partners. For the last seven years, she’s been volunteering with Alive and Running, a program that helps shelter dogs exercise and become more acclimated to being around people.

Meyer doesn’t want the focus to be on her. Or about how she was hit by a car last year while training for a triathlon, which left her in a wheelchair for more than a month. She wants others to know that there are amazing athletes she races with as a guide.

“I still remember the day I ran my first mile without stopping. I was so proud and amazed at myself that I had to call my mom and dad. That moment got me inspired to start running outside. It became cathartic and challenging at the same time.”

“Many dogs in shelters show kennel frustration and anxiety, which makes them look less adoptable. Not only am I helping the dogs, but they are helping me to stay healthy and relieve stress. I also get unlimited doggy kisses.”

29, Spokane, Wash.

44, Chicago

24, Houston

“I have been working with athletes with all disabilities since early 2016. I saw a friend of mine was guiding a blind runner and wanted to get involved. I am motivated by the visually impaired athletes I have the ability to guide in multi-sport training and I am motivated by every person who ever told me I don’t ‘look’ like a runner.”

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Learn more about the cover athlete contest finalists here.

J.T. Chestnut

Jesica D’Avanza

Arturo De La Cruz

Running has been a sanctuary for Chestnut. Whether it was running away—literally—from foster care or coming to terms with his decision to come out to his family, he has used his miles to constantly move forward. He likes to run marathons, half marathons and sometimes “country roads” when he’s back in his home state of North Carolina.

D’Avanza grew up with a love of running (and a father who was a collegiate cross-country coach) and has gone on to participate in eight marathons, 12 halfs and two half Ironmans. She works with the Muscular Dystrophy Association by day and has a coaching business and running website (runladylike. com) by night.

Four years into his sobriety with alcoholism, De La Cruz describes himself as a lost soul who’s found his home on the trail. He credits his family and trails with holding him together. Though he enjoys obstacle-course racing, he says he’s building his endurance and hopes to complete an ultramarathon.

“After years of healing time and being away from my family, we all forgave each other for the hurtful things we did to each other. They are my biggest supports in my running and I love them dearly. Life is too short to run away from those we love.”

“I’m a new mom trying to juggle parenting, family, work, marathon coaching and life while creating the strongest and best version of myself. My husband and I are also on a quest to visit all 59 national parks, so I love running in the parks every chance I get when we travel.”

28, Los Angeles

35, Tampa, Fla.

35, Bedford, Texas

“Trail running helps me in my sobriety by giving me a place I can ‘run to’ instead of to alcohol or a bar when things get tough or I need to clear my head. Addiction is a disease that never goes away, but now my addiction is trail running that will happily be with me the rest of my life.”

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Sherise Williams

Steven Dalcher

Eric Mahler

Williams has had to battle asthma her entire life. “I run to breathe.” Though she only started running in 2013, she’s already done a couple of marathons and a handful of half marathons. And through running, she’s beaten back the asthma that had cursed her for so long.

During his medical discharge from the Army, Dalcher put on weight while coping with depression and post-traumatic stress disorder. Running became his avenue for a healthier body and a clearer mind. He’s doing his first full Ironman in October and credits his fiancée as his biggest motivator and supporter.

Mahler didn’t run his first 5K until 2014. That was after his wife, Sarah, was diagnosed with a malignant brain tumor. He ran in the Head for the Cure—posting a time of 43 minutes. Disappointed that his effort “didn’t honor” Sarah, he worked just as hard as she did in physical therapy and has dropped his PR to 21:01.

26, Philadelphia

“It was not easy at first. But after a few months I could run without stopping or needing my inhaler. When I went for my annual asthma check-up (in 2014), I had a near-perfect breathing test—the first near-perfect test since I was diagnosed as a toddler. I didn’t intend for running to be the solution to my breathing issues. But I’m certainly glad it was.”

47, Albany, Ind.

“Running in the Army was a necessity. It had to be done. It was rarely enjoyable. Now I love to run. It is exhilarating to see how far I’ve come and how much further I want to. Running has become my life reborn. I want to share with other veterans with disabilities how it has rejuvenated my broken body and mind.”

35, Wentzville, Mo.

“She had to relearn to walk two times that year. Now she runs with me and we motivate each other. I see her around the bend of the track and I can’t stop because she doesn’t. We have three young children, so the track allows us to work out together while still being able to keep an eye on the kiddos.”

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8/2/17 9:28 AM

8/10/17 11:01 AM

Forge Your OwnTrail We put these new and updated shoes through the off-road wringer.

Click here for more fall trail running shoe reviews.

BY LISA JHUNG / PHOTOGRAPHY BY OLIVER BAKER The fall season is the perfect time to get off the road and hit the trails. Crisp air, cooler temps, changing leaves and clear skies just beg for adventures on dirt, wood chips or pine needles. We scoured the season’s latest trail shoe offerings—from weather-protecting hard chargers to road-to-trail hybrids—and tested them mile after mile on trails in Colorado, California and New Hampshire to help you find your perfect pair.

WHY TRAIL SHOES? Yes, you can run trails in your road shoes. But the off-road-specific features found on these shoes enhance your running experience on the trails. Here’s how: TRACTION. Trail running shoe outsoles often feature toothy multi-directional lugs and/or sticky rubber to keep you surefooted on any surface. PROTECTION. Toe bumpers (extra material reinforcing the toe area) and reinforced sidewalls (the sides of the shoe, at your arch and exterior midfoot) will keep your foot protected from rocks and roots. ARMOR. Some trail running shoes have thin, hard rubber rockplates sandwiched between the midsole and outsole to keep rocks and roots from jabbing your feet. STABILITY. The uppers of trail running shoes tend to be more supportive than road shoes, encasing your foot more securely to keep you in control uphill, downhill and on off-camber trails. 52

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ALL-AROUNDERS

MOST INNOVATIVE Trail Shoes

ASICS Gel-FujiRado, $130

Inov-8 ParkClaw 275 GTX, $125

Weight: 10.6 oz. (men); 9.1 oz. (women) Offset: 8mm Stack heights: 18mm heel, 10mm forefoot (men); 17mm heel, 9mm forefoot (women) Pictured: men’s

Weight: 10.8 oz. (men); 8.7 oz. (women) Offset: 8mm Stack heights: 24.5mm heel; 16.5mm forefoot Pictured: women’s

Interestingly, this shoe features Boa laces—Kevlar threads tightened uniformly by a dial—that have traditionally been reserved for cycling shoes and snowboarding boots. This is Boa’s first real push into the run space. Testers found the lacing system secured their feet well, making them feel “connected” to the shoe and therefore notably agile. Some felt the laces tightened evenly, while others complained of not being able to cinch down enough on roomy spots in the shoe. Aside from the interesting lacing, the shoe rides low to the ground and feels nimble and fast.

While this shoe is touted as a road-to-trail crossover— and did fine on roads compared to other shoes in this roundup—we found it really shined on rocky, technical trails. It runs a bit stiff, which we actually really liked for underfoot protection and support. The traction also gave us a solid and reassuring grip. Compared to other Inov-8 shoes, the cushioning both in the midsole and around the heel collar added comfort. Most notable for a Gore-Tex shoe, it’s surprisingly comfortable, lightweight and supple. This shoe is ready for cold and sloppy winter running.

Boa laces on a solid runner

Waterproof and ready for anything

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ALL-AROUNDERS

New Balance 910v4, $110

Merrell Agility Peak Flex, $130

Weight: 10.9 oz. (men); 9.1 oz. (women) Offset: 8mm Stack heights: 20mm heel, 12 mm forefoot Pictured: women’s

Weight: 11 oz. (men); 9 oz. (women) Offset: 6mm Stack heights: 33.25mm heel, 27.25mm forefoot Pictured: men’s

Solid sidewall and toe protection join a ¾-length rockplate underfoot to make this a shoe bomber while remaining runnable and smooth. We tested this shoe in rocky, rugged Colorado and on rooted East Coast trails and felt sure-footed (the rockplate seems more protective running over larger, round rocks than on small, pointy jabs). The traction is confidence-inspiring while remaining low profile enough to keep this shoe from feeling clunky on smooth trails. A stiff heel counter adds stability, and a plush heel collar and gusseted tongue help create an overall comfortable shoe.

With bomber protection from roots and rocks at the toe bumper and sidewalls, plus a super-aggressive outsole, the Agility Peak Flex is ready to charge mountainous terrain. And despite its very rugged appearance, the shoe ran smoothly and flexes in all the right places. However the outsole felt like overkill on anything but technical trails, so this wasn’t our pick for smooth dirt or mixed road/trail runs. And while we liked this shoe on short and long runs alike, it’s not the fastest-feeling shoe. Note: The toe box is particularly roomy, “cavernous” to some.

Versatile with good rock protection

Rugged, hard-charging mountain shoe

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ROAD TO TRAIL

MOST COMFORTABLE Trail Shoes

Brooks Adrenaline ASR 14, $130

Salomon Sense Pro Max, $150

Weight: 10.9 oz. (men); 8.8 oz. (women) Offset: 12mm Stack heights: 30mm heel, 18mm forefoot Pictured: men’s

Weight: 10.2 oz. (men); 8.8 oz. (women) Offset: 6mm Stack heights: 30mm heel, 24mm forefoot Pictured: women’s

For runners who need a pronation-controlling shoe that can handle off-road terrain, the Adrenaline ASR 14 is a solid pick. And thanks to a water-resistant finish on the upper, this shoe keeps feet relatively dry in weather (while still breathing). Testers noted the instant comfort of plush materials and a sense of their feet being cradled. They also liked how the laces tightened uniformly without any pressure points. Compared to some of the more rugged shoes in this roundup, the Adrenaline ASR lacks protection at the toe box and doesn’t have the hard-charging mountain feel of some, but we loved it for its support and versatility.

With ample, responsive cushioning that creates a very comfortable ride, this shoe is ready to go the distance on a variety of surfaces. Testers were raving about the “comfort to keep you going” while still feeling fast and peppy. And we loved the traction afforded by Salomon’s proprietary outsole materials. The shoes grabbed flat rocks without slipping and the tread pattern worked great for sure-footedness on gravel. We were also quick to appreciate how structure around the heel, combined with a nicely padded heel collar, created ankle support. Another plus for warm climates (or rainy runs): The mesh is very breathable and dries quickly.

Supportive, weather-treated with road chops

Comfort for the long haul

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ROAD TO TRAIL

SUPER CUSHY

MOST VERSATILE

BEST DEBUT

Trail Shoes

Saucony Koa TR, $110

Altra Timp, $130

Weight: 10.3 oz. (men); 9 oz. (women) Offset: 4mm Stack heights: 22mm heel, 18mm forefoot Pictured: women’s

Weight: 10.7 oz. (men); 8.9 oz. (women) Offset: 0mm Stack heights: 29mm heel and forefoot Pictured: women’s

This shoe is built to function both on- and off-road, and testers appreciated its versatility. The Koa TR runs notably smooth and flexes well on hard-packed surfaces, while providing enough traction to perform on rocky, rugged trails. Its relative light weight—and likely its 4mm offset, encouraging a midfoot strike—inspire speed. We found ourselves wanting to push the tempo on both rocky, hilly runs and smooth, gravel paths. And we liked the comfort of the nicely padded tongue. One beef: The outsole grabbed onto tiny gravel rocks and didn’t let go.

This new shoe to Altra’s line falls in between the max-cushion Olympus (36mm of cush) and the Lone Peak (25mm). The outcome is a shoe that allowed testers to run over rocks and roots and not feel a thing underfoot, while still enabling us to feel agile. Solid traction and support added to the nimble ride. Asymmetrical lacing seemed to enhance natural flexing in the ideal spot, right where our feet wanted as our toes pushed off. Narrow-footed testers thought the fit a tad too roomy, while others liked how the laces cinched the upper in place.

Solid road-to-trail hybrid

The Goldilocks of cushioning

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SUPER CUSHY

BEST UPDATE Trail Shoes

Hoka One One Stinson 4, $160

Skechers GoTrail 2, $100

Weight: 11.8 oz. (men), 9.6 oz. (women) Offset: 5mm Stack heights: 37mm heel, 32mm forefoot (men); 36mm heel, 31mm forefoot Pictured: men’s

Weight: 9.2 oz. (men); 7 oz. (women) Offset: 4mm Stack heights: 28mm heel, 24mm forefoot Pictured: men’s

The Stinson 4 is Hoka’s daddy of cushioning, and that’s saying a lot if you’ve taken a ride before in a Hoka. The major amount of cushion underfoot softens each step effectively, which is more noticeable on hard-packed and rocky downhills. And yet despite all of the cush, it’s amazing how light-feeling this shoe remains. Updates in this iteration include much better traction on the outsole, reinforcements on the upper for increased durability and a wider platform for more stability. The high-off-the-ground ride takes some getting used to, but the shoe rides inherently stable.

The GoTrail 2 has the same rockered shape—fatter beneath the arch and slightly rounded at both the toe and heel—of other Skechers running shoes, and testers enjoyed how the shape seemed to encourage a smooth gait. We also felt this shoe had just the right amount of cushioning. It felt soft and comfortable, like a max shoe but doesn’t inhibit nimble running. The lacing system, with eyelets toward the forefoot, created a snug and custom-feeling fit, aided by laces that stretch just a touch. A water-resistant coating helps shed water.

Massive cushioning yet lightweight

Cushy, smooth and water-resistant ride

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CELEBRATE 20 YEARS RUNNING

2015 Montreal’s Mayor Denis Coderre starts the 25th running of the marathon on the Jacques-Cartier Bridge and high-fives participants as they cross the starting line.

2011

The Montreal Marathon becomes the Rock ‘n’ Roll Oasis Montreal Marathon & 1/2 Marathon and is announced as the second international Rock ‘n’ Roll event in the marathon series. The first Rock ‘n’ Roll Montreal race weekend takes place in September 2012.

2015

Canadian pop-rock group Hedley stars as the headliner act, drawing runners and non-runners alike to Montreal’s Parc La Fontaine.

2016

Canadian rock legends Our Lady Peace perform the headliner concert to a packed crowd.

M A R AT H O N | H A L F M A R AT H O N | 1 0 K | 5 K | 1 K

CREATE YOUR MOMENT ON

SEP 23-24 2017

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GEAR

All things fast & fresh

Foot Notes

So many runners rely on inspirational messages to keep going. Sometimes it’s written on a hand or bracelet and you can look down for a boost. Or it’s a race sign that your family holds along the road as you soldier on. It can even be a mantra you repeat or a text from a friend that you recall mid-run.

: oliver baker

Balega offers a new option this month for your feet. Choose among these three sayings (and many other color options) to leave your own personal foot note with the Grit and Grace collection ($14 each, with $1 benefiting Breast Cancer Prevention Partners). The maxims are printed on Balega’s Enduro for women—a mid-weight sock with extra cushion on the bottom and arch support.

But the story doesn’t end there. This new collection is dedicated to Kim Stemple of Baton Rouge, La., a runner who understands how much of a difference kind words can make. After being diagnosed with a terminal illness, she founded We Finish Together to pass along medals and words of love and support to people going through challenges. Thousands of people have been cheered through her efforts so Balega wanted to take the opportunity to honor her: “Living large every day and giving her all, Kim is an inspiration for so many to keep going, and above all, to offer a comforting hand when needed, as a reminder that kindness matters.”

Check out more of the latest running gear reviews here.

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G SHOE GAME

L-I-N-G-O

It feels like winning bingo when you understand all the runningshoe terminology and can buy shoes that are right for you. [BY ADAM W. CHASE] Adam is a freelance writer and the unoﬃcial shoemmelier (think running shoes instead of wine) of Boulder, Colo., where he’s been testing gear for 20 years.

Those dedicated and understanding footwear salespeople really want to help you ﬁnd the best shoe. But it may seem as if they are talking another language. Here are some key terms and explanations that will help you talk the talk to better run the run, so to speak.

NEUTRAL OR MOTION CONTROL

THE BASICS: Pronation is a natural part of a runner’s gait cycle, but for some that motion is more pronounced and causes instability, leading to repetitive motion injuries, especially in the knees. A shoe can have motion control or be “neutral” to allow you to go through your natural gait cycle uninﬂuenced. HISTORY LESSON: Stability shoes of the past were blocky and forced the foot’s cycle. The modern approach is a less intrusive, gentler and suggestive technique. EXTRA CREDIT: Motion control, also known as stability shoes, uses various strategic mechanical devices like posts, plastic or midsole zone construction to minimize the foot’s lateral movement.

MIDSOLE

THE BASICS: This section between the outsole (which is the tread part that comes in contact with the ground) and insole (which is the liner on which your feet rest) is where the magic happens. It is where all the cushioning, protection, rebound and dampening occurs.

HISTORY LESSON: Midsoles have been made from ethylene vinyl acetate (EVA) and/or polyurethane (PU). EVA tends to be light and ﬂexible, but loses those qualities faster than PU, which is heavier, ﬁrmer and more durable. Shoe companies vary the EVA densities and hardness—which is called “durometer”—and mix in PU and a compression molding process to extend the midsole life. Now encapsulated foam technologies (like in the Adidas Boost) allow for even more midsole variations. EXTRA CREDIT: Manufacturers also place air, gel and other cushioning units as well as new support and motion-control technologies in the insole.

DROP

THE BASICS: This is the height differential, measured in millimeters, between the shoe’s heel and forefoot. HISTORY LESSON: It used to be standard to ﬁnd 9–12mm offsets, but thanks to the “minimalist” movement, the norm these days is closer to 6–8mm, but some shoes are “zero drop”—closest to the angle of being barefoot. EXTRA CREDIT: The total measure of the thickness, or “stack height,” may include the outsole and insole, but it will always encompass the midsole.

The ‘Last’ Word Shoes are built around a mold, or last. The old industry standard was a men’s size 9 and then other shoes, including women’s, were built by scaling up and down. But it is worth noting that companies are— finally!—taking an approach that is more gender-specific. ASICS makes men’s and women’s lasts and Altra makes a different mold for every single shoe. Once carved from wood, lasts have evolved dramatically over the years—and so has the science behind them. Materials now include metals and plastics, and with engineered woven uppers, pre-formed construction and 3D printing leading the way, lasts could quickly become things of the past.

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TOOL KIT G Tune into the podcasts every runner should be listening to here.

In a GIF…

What’s App-ening?

Runners have new ways to connect, make new friends and inspire each other. [BY KRISTAN DIETZ] Staying current with fellow runners has never been easier. Whether you are looking for a new running crew or already have a steady group, these three apps can help you ﬁnd workouts, training partners and trails both close to home and when you’re on the road.

STRAVA

This social network for athletes has recently rolled out new features to help users ﬁnd others and stay connected. Runners in search of some company can easily locate a group in their area through the app’s club search. Those clubs can post announcements, share routes, create events and send out other content to their members’ Strava feed. And if you run by someone who looks like a potential new training partner, you can always try to ﬁnd out who they are by using the service’s Flyby feature. Free, iPhone and Android; premium membership is $8/month or $60/year.

ALLTRAILS

If your running group is tired of meeting at the same places, it is time to try this app to search by location for new-to-you trails. Each trail has a detailed map, diﬃculty ranking, directions to the trailhead, photos and reviews by fellow users. You can share the map with your running group via text, email or Instagram. You can also follow other AllTrails users to view their favorites and see where they’ve recently run. Like most apps, expect updates, rollouts and additional features in the coming months to increase usability. Free, iPhone and Android; pro membership is $30/year.

SLACK

Instead of resorting to endless text messages or countless email chains to make plans, many runners are turning to Slack. The messaging app has been mostly used to easily communicate in work environments. But some runners have created private channels to keep in touch with a running group. Share the details of your next run, drop in a link to a race or discuss that last workout—all in a place that is invite-only. And let’s face it, Giphy wars are the best!

When your running group announces a tough workout When you find your perfect running team When you miss the announcement about the next group run When you discover an amazing new place to run When one of your training partners runs a PR

How you feel after a long run

Free, iPhone and Android. 61

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G RUN STYLE

Fabulous for Fall

Our picks for men and women inject some street-style into autumn athletes. [BY CAT PERRY] [PHOTOGRAPHY BY OLIVER BAKER]

Patagonia Houdini Vest, $55 The North Face, $30

Keep your head warm from the chill while drawing sweat away. Easily stashable, this beanie is clutch as temps drop, but the mesh fabric is breathable, so you can keep your cool.

Roka Vendée, $210

Durable water resistance in an insanely lightweight and packable form, this ripstop nylon vest with drawstring hem is designed for crisp morning runs to keep your core dry and warm.

Stance Krup Running Crew, $20

This fresh take on classic wayfarers (for men or women) is incredibly light and durable from a brand that caters to athletes. Whether you’re bounding along or sweaty as ever, chances are they will stay put. They are also designed not to fog when you heat up.

Bold prints, designed with artistic inspiration from ultrarunner Anton Krupicka, mixed with built-in arch support and light cushioning in a performance mesh sock means your old lucky race socks are ready to step aside.

Brooks Distance Long Sleeve Shirt, $44

A comfortable, neutral running shoe for churning out miles— with an eye-catching athleisure crossover look. Durable cushioning, a mesh sock-like upper that conforms to your foot shape and steady, durable traction make miles fly by.

A highly technical long-sleeve that packs odor protection and sweat-wicking into a shirt with a casual, clean look.

Ten Thousand 9” Cross Training Interval Short, $58–68

Adidas AlphaBounce, $100

Run in comfort with this lightweight four-way stretch cross-training short. There’s an optional second-skin liner that helps prevent chafing without getting in the way. Plus they get bonus wingman points for being anti-odor. 62

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RUN STYLE G

Sweaty Bands, $15

Get sweaty from head to toe! This polyester headband holds back flyaways, comes in endless prints and (most importantly) won’t slip a bit.

ASICS FuseX Flow Tank, $40

Get low (in the back)! Sweat evaporates quickly and keeps you drier for the length of your run in this soft tank, thanks to a plunging back and deepcut sides. Side ruching gives it a slimming silhouette.

New Balance CoreFleece Full Zip, $65

Outdoor Voices ⅞ Springs Leggings, $95

Suunto Spartan Sport Wrist HR Gold, $549

Tri-tone colorblock leggings bring a freshyet-classic look wherever you may run. A high waist boosts the overall comfort factor and your freedom of movement.

This fleece-lined zippered hoodie offers the perfect lightweight protection without feeling heavy or constricting—and a highfront neck blocks wind on exposed skin.

A beauty that’s tougher than it looks. This GPS watch accurately logs up to 80 sports and adventures. You can navigate your route, dive deep and check graphs for heart rate, speed and altitude with a color touchscreen tracker.

APL Techloom Phantom $165

With an array of dreamy colors, this running shoe has a four-way stretch upper, energizing midsole return and an 8mm drop for more foot control.

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Hydration Station Ultrarunner Kim Strom steps up to a watering hole with a local while trail running through the Swiss Alps. Also a writer, sheâ&#x20AC;&#x2122;s working on a book project with photographers Dan and Janine Patitucci (AlpsInsight.com) that promises to be epic. [PHOTO BY PATITUCCIPHOTO] 64

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