Runner S World USA December 2017

9
Run INNOVATIONS
THAT
CHANGED
Better, RUNNING IN
2017
Faster, Mental
Grit to
■
Stronger
The Body Test
Overcome
Any Injury
Fun, Quick
■
to Find—and Fix— Treadmill
+
Workouts
Your Weak Spots
■
How to
Stoke a
Lifetime
Love of
Running
F
COOL
CLOTHE S,
T ECH
& BLING DECEMBER 2017
RUNNERSWORLD.COM
With multiple race distances and courses
that take you through the Disney Theme
Parks, runDisney is the premier series for
beginner and experienced runners alike.
Race to runDisney.com to learn more
©DISNEY
CRAFTED,
ARTISANAL,
GOURMET.
NOT TO MENTION DELICIOUS,
TENDER, AND ALL-NATURAL.
KRAVE gourmet meat snacks, tender cuts of meat seasoned in a unique blend of
all-natural crafted flavors. Prepared to perfection, because that’s the way you like it.
CONTENTS
THIS PAGE: PHOTOGRAPH BY MATT RAINEY; HAIR & MAKEUP BY COLLEEN KOBRICK; STYLING BY ARGY KOUTSOTHANASIS; CLOTHING: GAPFIT MEDIUM IMPACT SPORTS BRA ($39.95), ADIDAS TECHFIT SHORT TIGHT ($30)
49
GEAR OF THE YEAR
We’ve tested piles on piles
of gear and tech in 2017. These
nine new products are the
highlights for their innovation,
style, class—and the fact
that they make running easier
and better than ever.
BY SAMANTHA LEFAVE
60
THE MAYOR OF RUNNING
TAKES HIS FINAL LAP
After 30 years at Runner's
World, Bart Yasso is hanging
up his sneakers. Our Chief
66
Running Officer leaves us with
some parting advice from his
new book, Race Everything.
BY BART YASSO WITH ERIN STROUT
74
MIRROR CATCH ME IF YOU CAN!
Hobbled by a spinal cord
MIRROR
injury, an adventure writer
returns to racing in the annual
Wings for Life World Run
and discovers just how far his
Unlock the secret to new legs really can go.
preventing injury and BY TODD BALF
boosting performance.
BY ASHLEY MATEO
ON THE COVER
Better, Faster, Stronger ..........66

Cool Gifts ............................33
9 Innovations .......................49
Mental Grit ...........................20
Treadmill Workouts .............. 17
Stoke a Love of Running .......60
COVER PHOTOGRAPH BY Sarah Kehoe > MODEL: Julie Nelson of Wilhelmina > HAIR BY Bennett Grey; MAKEUP BY Riku Campo for Art Department using Sisley
Paris > STYLING BY Argy Koutsothanasis > MANICURE BY Rachel Shim using CHANEL Le Vernis > CLOTHING: Adidas Cross-Back Bras ($25) > No Ka’Oi Kihi
Capri Leggings ($216) > Epson ProSense 307 watch ($249)
DECEMBER 2017 RUNNER’S WORLD 3

CONTENTS
7
8
Editor’s Letter
Rave Run
HUMAN RACE
10 The Loop
12 The Advice 37 A Doggone
Good Idea
14 The Intersection A bookkeeper turns
an inspired side hustle
into a full-time gig.
PERSONAL BEST 40 The Best

Kind of Losing
In running, wins can
17 Take It Inside happen when you
Turn a treadmill into
an exciting part of
least expect them.
BY JEN A. MILLER
20
your winter running.
41 Just Run With It
20 Grow Your Grit Comedy writer James
Harness the science Breakwell shares
of resilience to out- parenting advice for
smart injury. a potential zombie
takeover.
22 Say the
Magic Words 42 Ask Miles
How to train your How do I tell people I
brain to get you want to run alone?
through hard runs.
43 Upload and Uplift
24 Suite Sweat A father GPS-traces
Sessions names to honor chil-
Hotel-room workouts dren who’ve battled
that build stability and cancer.
torch fat.
44 Street Style 44
ILLUSTRATION BY MICHELE MARCONI; PHOTOGRAPHS BY CHRIS MCENIRY (STREET STYLE); MATT RAINEY (BACKPACK)
26 Season’s Eatings These fast moms
Gift your run buddies bonded over miles—
one of these fun DIY and finding the perfect
holiday treats. running shorts.
28 How Sweet It Isn’t 46 Distance Learning

You can’t outrun a Running has many
sugar addiction. Kick benefits, but my
it to the curb with favorite is trivial.
these tips. BY MARK REMY
30 Whole Latke Love!

Power up with deli-
cious and nutritious
I’M A RUNNER
potato pancakes.
33 For the Love of 88 John Green

Running Running helped this
Gifts any runner author cope with
would love to unwrap anxiety and finish
his latest book.
34
this season.
RUNNER’S WORLD (ISSN 0897-1706) IS PUBLISHED 11 TIMES A YEAR, MONTHLY EXCEPT BI-MONTHLY IN JANUARY/FEBRUARY, BY RODALE INC. VOLUME 52 NUMBER 11, EDITORIAL OFFICES 400 SOUTH 10TH ST,
EMMAUS, PA 18098 (610-967-5171). ©2017 RODALE INC. ALL RIGHTS RESERVED. POSTMASTER: SEND ADDRESS CHANGES TO RUNNER’S WORLD, P.O. BOX 3064, HARLAN, IA, 51593-0128.
PERIODICALS POSTAGE PAID AT EMMAUS, PA, AND ADDITIONAL MAILING OFFICES. IN CANADA POSTAGE PAID AT GATEWAY MISSISSAUGA, ONTARIO. CANADA POST PUBLICATIONS MAIL PRINTED IN THE U.S.A.
AGREEMENT NUMBER 40063752. RETURN UNDELIVERABLE CANADA ADDRESSES TO RUNNER’S WORLD, PO BOX 927 STN MAIN, MARKHAM, ON, L3P 9Z9. GST #R122988611. SUBSCRIBERS: IF THE
POSTAL AUTHORITIES ALERT US THAT YOUR MAGAZINE IS UNDELIVERABLE, WE HAVE NO FURTHER OBLIGATION UNLESS WE RECEIVE A CORRECTED ADDRESS WITHIN ONE YEAR.
4 RUNNER’S WORLD DECEMBER 2017

FITBIT IONIC.
B U I LT F O R
FITNESS.
M A D E F O R YO U.
P E R S O N A L R E C O R D S D O N ’ T S TA N D A C H A N C E
W I T H T H E A L L - N E W F I T B I T I O N I C F E AT U R I N G
I N D U S T R Y- L E A D I N G G P S , E N H A N C E D H E A R T R AT E
S E N S O R , A U T O M AT I C R U N T R A C K I N G A N D A
C U S T O M S T R AVA E X P E R I E N C E .
USE.
USE
US
TH U
WIT
WI
SW SE
S E.
PERSONALIZED I N D U S T R Y- STORE & WAT E R PHONE- POPULAR U P TO 5 DAY

ES
RIE
COAC H I N G LEADING P L AY 3 0 0 + R E S I S TA N T FREE APPS & B AT T E R Y

VARI
ARI
VAR
AR
VA
A
GPS SONGS TO 50M P AY M E N T S N OT I F I C AT I O N S LIFE

BATTE
ATTE
TTE
ATT
TT
AT
BA
BAT TE
T LIF
LI
RY L
ERY FE V
IIF
T H E S M A R T WAT C H D E S I G N E D F O R F I T N E S S
F I T B I T. C O M / I O N I C
Betty Wong Ortiz Zack Grice Paul Collins
EDITOR-IN-CHIEF MANAGING DIRECTOR PUBLISHER
Chief Running Officer BART YASSO

Maria Rodale
EDITORIAL CHAIRMAN AND CHIEF EXECUTIVE OFFICER
MARISSA STEPHENSON Deputy Editor bart.yasso@rodale.com
SUZANNE PERREAULT Senior Managing Editor ADVERTISING PAUL McGINLEY EVP, General Counsel,
JOHN ATWOOD Story Editor Chief Administrative Officer
New York 212-573-0300
HEATHER MAYER IRVINE Senior Editor (Food+Nutrition)
New England Sales Manager NICOLE RAGUCCI STEPHEN TWILLIGER EVP, Chief Financial Officer
LINDSAY BENDER Assistant Managing Editor nicole.ragucci@rodale.com
BETH BUEHLER EVP, Chief Operating Officer
DREW DAWSON Editorial Assistant Eastern Sales Manager SAL CARUSO
salvatore.caruso@rodale.com ADAM CAMPBELL Chief Content Officer
ART + PHOTOGRAPHY Sales & Marketing Coordinator JUSTINE CHUN RONAN GARDINER Chief Advertising Officer
JESSE SOUTHERLAND Group Creative Director
MIRANDA DE SANTIS SVP, Human Resources
ERIN BENNER Art Director Chicago 312-726-0365
KAREN MATTHES Designer Midwest Sales Representative JORDAN SCHEIBE BILL STRICKLAND Group Editorial Director
KRISTEN PARKER Assistant Photo Editor jordan.scheibe@rodale.com JOYCEANN SHIRER SVP, Marketing
Sales Assistant BRITTANY GANT HEIDI CHO VP, Head of Digital
DIGITAL brittany.gant@rodale.com
MATT GROSS Digital Director GAIL GONZALES VP, Publisher, Rodale Books
ROBERT JAMES REESE Executive Producer Detroit 248-637-1352
BRIAN DALEK Senior Digital Editor STEPHANIE SCHULTZ
CHRISTOPHER MICHEL Digital Editor stephanie.schultz@rodale.com J.I. Rodale FOUNDER, 1942–1971
HANNAH M C GOLDRICK Senior Social Media Editor
Los Angeles 310-252-7518
MONICA GRATER Social Media Editor RODALE INTERNATIONAL
Southwest Sales Representative MARK MASERO
DEREK CALL Junior Video Producer mark.masero@rodale.com ANGELA KIM Director of Business Development
PAIGE TRIOLA Web Producer Sales Assistant PILAR SILVA & Global Licensing
JENNIFER GIANDOMENICO Mobile Edition Producer pilar.silva@rodale.com
LAURA ONGARO, VERONIKA TAYLOR Editorial Directors
MORGAN PETRUNY Intern
Northern California 707-775-3376 TARA SWANSEN Director of Global Marketing
BRAND DEVELOPMENT Northwest Sales Representative NICHOLAS FREEDMAN SAMANTHA QUISGARD Senior Associate Editor
BUDD COATES Training Director nick@mediahoundsinc.com
Account Manager DARLENE GAMBONINI-MCGINNIS NATANYA VAN HEERDEN International Editorial & Content
LORI ADAMS Senior Projects Coordinator Analyst
darlene@mediahoundsinc.com
WRITERS AT LARGE
JONATHAN BEVERLY, AMBY BURFOOT,
MARKETING
Director of Integrated Marketing LAUREN BREWER
JOHN BRANT, CHARLES BUTLER,
Art Director TRACI CONRAD HAFNER
We inspire health, healing,
BENJAMIN H. CHEEVER, SARA CORBETT,
STEVE FRIEDMAN, CYNTHIA GORNEY,
Integrated Marketing Manager SARAH HEMSTOCK happiness, and love in the world.
MICHAEL HEALD, KENNY MOORE,
Integrated Marketing Manager MARNIE DOWLER Starting with you.
Research Director PAUL BAUMEISTER
MARC PARENT, MARK REMY, PETER SAGAL,
ROBERT SULLIVAN, NICK WELDON EVENTS
Director of Events and Programs ALISON BROWN
CONTRIBUTING EDITORS
Associate Director of Operations WARREN GREENE
KRISTIN ARMSTRONG, CHRISTIE ASCHWANDEN,
Associate Marketing Manager SUZANNE ALLAIRE
TODD BALF, SARAH LORGE BUTLER,
ADAM BUCKLEY COHEN, BOB COOPER, PRODUCTION
CALEB DANILOFF, SCOTT DOUGLAS, Production Services Account Manager KELLY McDONALD
LAUREN FLESHMAN, JEFF GALLOWAY, kmcdonald@qg.com
PETER GAMBACCINI, MICHELLE HAMILTON, Production Specialist KIM GALLAGHER
JOHN HANC, HAL HIGDON, ALEX HUTCHINSON, kagallagher@qg.com
LISA JHUNG, ARGY KOUTSOTHANASIS,
BUSINESS OFFICE
CINDY KUZMA, YISHANE LEE, SAMANTHA LEFAVE,
Vice President, Finance LAURIE JACKSON
DIMITY McDOWELL, JANICE McLEOD (Research),
Finance Manager JACKIE BAUM
SARAH BOWEN SHEA, MARTYN SHORTEN (Shoe Rodale Inc. • 400 South 10th Street, Emmaus, PA 18098
Advertising Finance Manager SUSAN G. SNYDER
Lab), CHRISTOPHER SOLOMON, ERIN STROUT, rodale.com
BARBARA WEBB (Copy), SELENE YEAGER CONSUMER MARKETING
Vice President, Retail Sales MICHELLE TAUBER
ADVISORY BOARD Executive Director, Circulation KRIS SIESSMAYER
PAM ANDERSON, NATE APPLEMAN, PAMELA
Executive Director, Marketing Strategy STEPHANIE VASTA
NISEVICH BEDE, R.D., MARK BITTMAN, WALTER M.
Consumer Marketing Manager JULES VICIDOMINI
BORTZ, M.D., RICHARD T. BRAVER, D.P.M.,
JEFFREY L. BROWN, PSY.D., DAVID COSTILL, PH.D., RODALE FOOD
JACK DANIELS, PH.D., LAURA DUNNE, M.D., Test Kitchen Manager JULISSA ROBERTS
MICHAEL FREDERICSON, M.D., JANET HAMILTON, Test Kitchen Senior Associate Editor JENNIFER KUSHNIER
R.C.E.P., CINDRA KAMPHOFF, PH.D., NIKKI Test Kitchen Associate Editor AMY FRITCH
KIMBALL, M.S., P.T., JORDAN METZL, M.D.,
REBECCA PACHECO, DANIEL J. PERELES, M.D.,
INTERNATIONAL EDITIONS EDITORS-IN-CHIEF
AUSTRALIA LISA HOLMES, BRAZIL ANDREA ESTEVAM,
GESINE BULLOCK PRADO, STEPHEN M. PRIBUT, CUSTOMER CARE
CHINA MING CHEN, FRANCE GUILLAUME DEPASSE,
D.P.M., SAGE ROUNTREE, PH.D., JOAN BENOIT
GERMANY MARTIN GRUENING, HUNGARY MATE PÁSZTOR, Online runnersworld.com/customer-service
SAMUELSON, FRANK SHORTER, CRAIG SOUDERS,
ITALY MARCO MARCHEI, LATIN AMERICA QUIRINO Phone 800-666-2828
M.P.T., PAUL D. THOMPSON, M.D.,
GUTIERREZ, NETHERLANDS OLIVIER HEIMEL, NORWAY Email rwdcustserv@rodale.com
CLINT VERRAN, P.T., PATRICIA WELLS Mail Runner’s World Customer Care
EIVIND BYE, POLAND MAREK DUDZINSKI, SOUTH AFRICA
P.O. Box 3064, Harlan, IA, 51593-0128
MIKE FINCH, SOUTH KOREA WOOSUNG LEE, SPAIN
Absolute satisfaction guaranteed. We occasionally
ALEJANDRO CALABUIG, SWEDEN ANDERS SZALKAI, TURKEY
make our subscribers’ names available to companies
FATIH BUYUKBAYRAK, UNITED KINGDOM ANDY DIXON whose products or services may be of interest to
you. You may request your name be removed from
these promotion lists: call 800-666-2828 or go to
rodale.com/privacy-policy.
RUNNER’S WORLD is a proud member of Licensing Contact Wyndell Hamilton at Wright’s
and Reprints Media, 281-419-5725 x152, whamilton@
wrightsmedia.com.
Printed in USA
Attention, Specialty Running Stores: Sell Runner’s World in your store, risk-free. Call 800-845-8050 for details.
EDITOR’S LETTER
FINISH
STRONGER Our strategy was to wait until the next
10 miles to run goal pace, and then save
the give-it-all-you’ve-got surge for the
final 10K. This worked. I had enough
energy in my legs to run negative splits,
and finished the race with a new PR!
You are stronger than you think.
Despite the stresses of life around
W
WHEN I BEGAN MY TRAINING FOR THE me, I found the grit to power through
Chicago Marathon with Nike+ Run 26.2 miles in Chicago feeling strong
Club Coach Jessica Woods last sum- and confident. Running events are al-
mer, she asked me what my goal was. ways an effective reminder of the inner
“To finish,” I replied. Isn’t that the fortitude that you carry everywhere,
goal at every marathon? With five not just on a racecourse, but through all
previous marathons under my belt, personal and professional challenges.
though, there was never any doubt that Two weeks after Chicago, I was sur-
I’d finish. Still, keeping my expecta- prised and delighted to run a sub-two
tions low seemed the safe bet given all at the Runner’s World Half Marathon
the potential stressors—a demanding in hilly Bethlehem, Pennsylvania.
job, juggling home and kids, heck, even Which gave me my final takeaway:
race-day weather—that might throw a Simply finishing is no longer a satis-
wrench into my marathon plans. fying goal for me. Now, it’s all about
Jes continued to press me on my goal seizing the right moments to tap my
during our weeks of training together, strength and surge forward. COACH JES
which involved following an 11-week (LEFT) AND

ME KICKING
plan of speedwork, strength-training, BETTY WONG ORTIZ, IT THROUGH
and short recovery runs, as well as EDITOR-IN-CHIEF 26.2 MILES
Sunday long runs with her through- OF CHICAGO
out New York City. I decided I want- IN OCTOBER
ed to run negative splits during this
race, something I’d never done before.
I discovered plenty of takeaways on my
journey to the Chicago finish line:
Quality over quantity. With less
than three months to prep, we gradu-
ally built up my mileage and completed
just one 20-miler four weeks before race
day. What I lacked in volume we made
up for in quality by sticking to a con-
sistent marathon goal pace during long
MARATHON PHOTO BY FRED GORIS/NIKE
runs; we finished each subsequent mile

as strong, if not stronger, than the last.
Negative splits require positive
thoughts. On race day, Jes and I held
back for the first 10 miles, which felt
weird and counterintuitive, especially
when adrenaline made me want to
sprint from the starting line, and
waves of other runners passed us by.
PHOTOGRAPH BY NATHAN PERKEL DECEMBER 2017 RUNNER’S WORLD 7

RAVE RUN
GODLEY HEAD,
NEW ZEALAND
Runner
Pauline Watson
The Experience
A good hill workout
with a breathtaking
backdrop attracts local
runners to this five-mile
circuit. The trail con-
tains moderate inclines,
but the reward is stun-
ning coastal views of
Boulder Bay. “Nothing’s
the same while you’re
running,” Watson says.
“Around every bend,
the scenery changes.”
Wildlife
You’ll be tempted to
stop constantly, and
for sure when you
spot dolphins along
the coastline or white-
flippered penguins
roaming the beaches
during nesting season
(typically from July
through December).
Historic Highlight
A must-see: the World
War II battery, two
miles from the trailhead.
Explore the remnants of
the 1939-built structure,
including two original
gun platforms.
Local Fare
Visit Ocean Cafe &
Bar, tucked along the
shoreside about four
miles away. Watson
recommends the
spinach and feta with
poached eggs.
Photographer
Nate Luke
FOR DOWNLOADABLE
WALLPAPER IMAGES, VISIT
RUNNERSWORLD.COM/
RAVERUN.
THE LOOP
The Cute
Our Creative
Director Jesse
The Stats
Southerland and
Our own Chief Senior Editor
Running Officer, Heather Mayer
Irvine are both
BART YASSO,
new parents!
is retiring this
month. Bart has TA X I
been circling
the globe
since 2007,
representing
us as the Mayor
Vivian Grace
of Running. Her running training
That adds up to progress is slow, as
she falls asleep im-
a lot of travel. mediately on walks.
“The only thing
He’s been on that seems to be
the road 100- runny so far is her
drool (and diapers),”
plus days each Jesse says.
year and has
racked up some
1.1 MILLION
AIR MILES. To
put those in
perspective,
that’s:
440,000
Finn Moses
This dude had races
under his belt before
he was born, includ-
ing RW’s Taco Mile.
YASSO 800S Finn now helps mom
(which is 439,990 more than you need to do train. “He’s a firm but
to estimate your marathon finishing time) fair coach, crying
only when I slow
down,” Heather says.
PHOTOGRAPH BY MATT RAINEY (YASSO)
The Question Race fees! Forget gear, Faster legs New head-
@imashleymi
I would love so I can BQ. phones but
WHAT RUNNING bulk Nuun and @ChrisBoie
couldn’t wait
GEAR DO YOU MOST A new tendon GU. Those so I got
HOPE TO GET FOR for my right
ankle!
little guys add
up! $$$
Motivation
@sharonpetrik1
them now.
@marydixson
THE HOLIDAYS? @jhgf1976 @Shaina_Cales

THINK ABOUT
The Snark
THE BEST PART
OF THE DAY.
We provide running advice every day on
Twitter (@runnersworld). Sometimes readers DON’T THINK ABOUT
share their own wisdom in response. WEATHER PROTECTION.
DON’T THINK ABOUT
GORE-TEX ® . PRODUCTS
Well, for start-

ers, it works
with you not
pretending any
of your readers
look like that.
@onceatraveler
I don’t think
you understand
what the word
“excited” means.
© 2017 W. L. Gore & Associates, Inc. GORE-TEX®, GUARANTEED TO KEEP YOU DRY®,
SHAKEDRY™, GORE® and designs are trademarks of W. L. Gore & Associates, Inc.
@sswineford
PHOTOGRAPHS BY LESZEK KOBUSINSKI/ALAMY (PHONE); MATTJEACOCK/GETTY IMAGES (SWEATSHIRT)
The Shameless Promotion
There’s one thing that

unites runners the
world over: a love of
running, of course. So
why not share your
favorite activity with
this supersoft hoodie, NEW GORE-TEX®
featuring the word SHAKEDRY TM PRODUCT
“run” in nine languages.
It may even help you TECHNOLOGY.
find a running buddy Super light, extremely breathable,
the next time you’re waterproof. Nothing protects you like
overseas. Get it at GORE-TE X ® products.
ShopRunnersWorld.com. The more we care about you,
the less you think about us.
gore-tex.com/think
THE LOOP
The Poll
27%
GUT IT OUT
HOW DO
YOU GET IN
YOUR
HEAD WINTER
MILES?
START 73%
THE DREADMILL
The Advice
Can a running buddy hurt my Does having

performance? a “cheat day”
Sadly, yes. If it’s important to you to improve help or hurt my
your performance, then choose your partners running?
with that in mind. Be wary of anyone who skips
rest, pushes the pace on easy days, or regularly Cheat days give you
exceeds training targets—those are pitfalls that permission to have a
can hinder progress. Instead, find a partner with little fun amidst strict
comparable goals and a similar pace. This way training diets. They can
you both can make the most of workouts, and also facilitate recovery
without accidentally sabotaging each other’s. and help you sleep bet-
GARY BERARD, RRCA-, USATF-CERTIFIED RUNNING ter, but you have to be
COACH AT THE RUN SMART PROJECT smart. Treat yourself to
one fun meal, but don’t
dedicate a whole day
Do compression socks really work? to eating whatever you
Research shows that compression after exercise want. Position your “fun
can help recovery. As for during exercise, the meals” on hard training
GET A 20-YEAR HEAD START science isn’t clear. Compression can increase days or after workouts
ON YOUR RUNNING CAREER pressure on muscle and fibers, which provides ad- where you expend a
with Jonathan Beverly’s brilliant new ditional support while undergoing stress. But it’s good amount of calories,
not necessary if you don’t have strained muscles. and save half of your
book, RUN STRONG, STAY HUNGRY. Still, the placebo effect is real. Some runners claim daily calorie allotment
Beverly taps more than 50 lifetime that compression gear makes them feel lighter. If for the fun meal.
socks feel like they help, wear ’em. If not, don’t. KRISTA AUSTIN, PH.D.,
runners—from America’s elite to
PETE MCCALL, EXERCISE PHYSIOLOGIST FOR THE PHYSIOLOGIST FOR THE U.S.
consistent local competitors—to AMERICAN COUNCIL ON EXERCISE OLYMPIC COMMITTEE
reveal the 9 secrets they’ve mastered
to running strong and staying fast.
Power up your running with creative,
specific ideas discovered over 4 I don’t like dairy. What are
million lifetime miles. other good ways to get calcium?
There are plenty of alternatives to load up on calci-
PHOTOGRAPH BY OCKRA/ALAMY (KALE)
Jump-start your running with RUN um, which is crucial for bone health and aides muscle
STRONG, STAY HUNGRY. repair. Nuts, cooked dried beans, and leafy greens
like spinach, kale, and broccoli, work as substitutes.
The catch is you often have to eat more of these to
hit the calcium levels that milk provides. You can also
get calcium from fortified foods, such as cereals,
certain nondairy milks, and nondairy yogurt. Howev-
AVAILABLE IN bookstores, er you get it, shoot for 1,000 milligrams a day.
running shops, and online. SOTIRIA EVERETT, CLINICAL ASSISTANT PROFESSOR OF
NUTRITION AT STONY BROOK SCHOOL OF MEDICINE
SEE CHAPTERS AT
velopress.com/strong.
The Gallery
Show us the coolest

piece of gear you
bought this year!
“What really topped it off were the

free laces.” —@gmoneybagz316
“My brand new, frost blue

AMAAAAAAZING Garmin Forerunner
35.” —@runningyogimom
“OMFG YOU GUYS!!!!! (Dear santa,

#yousnooze #youlose).” —@cbintz
“@wwe title belt to enhance my finish

line photos” —@chaplewisfiggins
THE LOOP
THE INTERSECTION
WHERE RUNNING AND CULTURE COLLIDE
Momentous
The New York Times reports that, Four years after his daughter’s death,
while in high school, White House Fred Miller runs the Chicago Marathon
Senior Advisor Stephen Miller allegedly alongside Shae Brown, the woman
jumped into a girls’ track race to show who received his daughter’s heart.
supremacy over the opposite sex.
PHOTOGRAPHS BY CINDY KUZMA (MILLER & BROWN); COURTESY OF DEVON BIELING (BIELING); MARK J. BARRETT/ALAMY (POLICE HAT); COURTESY OF GUINNESS WORLD RECORDS (AUSTRALIAN MAN);
American Devon Bieling rolls—
A wardrobe malfunction plagues literally—to a BQ at the Tunnel
Jozef Urban in the final stretch of Vision Marathon after her legs
the Košice Peace Marathon, expos- give out about 12 yards from the
COURTESY OF NATHAN EDWARDS (HOMECOMING PROPOSAL); SARAWUT PADUNGKWAN/ALAMY (NO POOP SIGN); COURTESY OF KIRBI KOZEK (PONY); COURTESY LOUIS VUITTON (SHOE);
ing his genitals (and yielding internet finish line. At 3:34:02, she finish-
fame). The ballsy performance earns es with 58 seconds to spare.
the Slovakian a time of 2:21:51.
Former-elite-marather-turned-
policeman Jack Kruse runs down
After discovering course- and tackles an armed suspect,
cutting, the Mexico City losing his shoe in the process.
Marathon disqualifies Note: Never attempt to outrun a
ALFREDO ESTRELLA/AFP/GETTY IMAGES (MEXICO CITY MARATHON); MITCH MANDEL (SHORTS); ALEX WONG/GETTY IMAGES (STEPHEN MILLER)
5,806 people. Runners say 59-year-old who once finished
they cheated for medals, 14th in the Boston Marathon.
social-media acclaim, or
call it a training run.
Stop!
Go!
Louis Vuitton launches An Australian man dresses
its first full-knit running to the nines and wins the
shoe, featuring a title of fastest marathon
hand-painted sole. in a three-piece suit. The
Each shoe takes about 25-year-old lawyer breaks
three hours to make. the four-year-old Guinness
World Record with a time
of 2:44:29.
An ornery pony in western
British Columbia harasses
a group of runners and
bites a police officer and
a construction worker. It A high school
takes three police cars to cross-country run-
corral the steed. ner asks a teammate
to Homecoming—or
HoCo, as the kids
now call it—with
a sign reading, “I
would be XCited if
you ran to hoco
Colorado Springs Police search for a with me!” He holds
woman dubbed “the mad pooper” for the sign at the finish
regularly defecating on a neighbor’s line, with flowers.
sidewalk while out running. Charmin Men, take notes.
offers year’s supply of toilet paper.
Frivolous

Live Vibrantly.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
PERSONAL BEST Get Fit,
Eat Smart,
Run Strong
PHOTOGRAPH BY ARTHURHIDDEN/GETTY IMAGES
TAKE IT INSIDE
TURN A TIRED TREADMILL ROUTINE INTO AN EXCITING
PART OF YOUR WINTER-RUNNING ARSENAL.
BY M. NICOLE NAZZ ARO

PERSONAL BEST TRAINING
W
joint stress than with asphalt
or concrete, and they’re far
safer for those who want to
zone out and run with music.
One of the biggest com-
plaints, of course, is boredom.
To keep it at bay, Rainsberger
suggests skipping super-long
runs (save those for the
WHEN WE SAY TREADMILL, outdoors) in favor of shorter,
do you think dreadmill? We programmed sessions two
get it. The scenery is monot- or three times a week. Our
onous, there’s no fresh air bodies adapt quickly to new
or sunshine, and if you slog routines, says Korn, so be
through the same workout sure to spend at least part of
every time, the tedium is real. your workout challenging
But here’s the thing: With the yourself with a new speed or
right plan, treadmills can of- incline setting.
fer much-needed variety and You can also turn to your
even a burst of motivation. Netflix queue, says Rod
And with the days getting Wilcox, a running coach and
shorter and the weather personal trainer at Harbor
dicier, there’s no better time Square Athletic Club in
to experiment. Edmonds, Washington—so
Just ask Lisa Rainsberger, long as you’re running a
the 1985 Boston Marathon steady-state workout and not
champ (and mom of current a grueling interval session
top collegiate miler Katie (when you can’t afford to split
Rainsberger). Rainsberger your attention between safety
swore by treadmill training and Stranger Things). Most
to survive long Michigan TV episodes conveniently last
winters growing up. “My old 30 minutes to an hour, de-
treadmill lasted 14 years, pending on what genre you’re
two marriages, and moves to watching, so it’s the perfect
four states!” she says with a excuse to pull double-duty.
laugh. She specifically credits Plus, today’s tech updates
it as an awesome tool for in- make it easier than ever to
Increase Speed
terval training, which science stay motivated: Most gym
THE
shows can boost metabolism, and home models offer
increase strength, and—if touchscreens, built-in fitness- ULTIMATE THE EXPERT
Lisa Rainsberger, founder of
spring racing is your goal— tracking apps, dozens of TREADMILL Training Goals, Colorado Springs
improve speed. workouts designed by run- WORKOUTS
What’s more, treadmills ning pros, and settings that TO... THE WORKOUT
A “3-2-1” speed session*
allow you to literally see allow you to mimic steep hills
yourself progressing, says Jill (think 15 percent inclines) and
0:01–5:00 Warmup
Bishop Korn, a Washington, drastic downhills (up to 3 per-
5:01–8:00 Fast pace
D.C.–based exercise physiol- cent). Some even sync with
ogist. “The numbers are right activity apps, or allow you to 8:01–11:00 Recovery pace
there in front of you,” Korn access mapping programs 11:01–13:00 Fast pace
says. “For people who like that simulate real-road con- 13:01–15:00 Recovery pace
to measure, it’s a motivator.” ditions (like the NordicTrack 15:01–16:00 Fast pace
There’s also the control Commercial 1750). 16:01–17:00 Recovery pace
factor: Treadmills allow you Whether you need to spice
17:01–29:00 Repeat 5:01–17:00
to train at a consistent pace up an old routine or start
29:01–34:00 Cooldown
(which can be hard to do from scratch, these three cre-
outdoors), they don’t require ative and engaging treadmill
*Intermediate runners: Increase warmup and cooldown to
navigating around potholes plans will help you heat up 10 minutes each. Advanced: Increase the warmup and
or stray branches, there’s less winter running. cooldown, and repeat the 3-2-1 fast/recovery block a third time.

DO I REALLY
NEED TO SET
MY INCLINE
AT 1 PERCENT?
Honestly, the jury’s
still out. A 1996
study found that
doing so mimics the
resistance of flat
outdoor running,
but many pros are
chill about their
settings. Of course,
the higher the
incline, the more
challenging the
workout, so choose
what works for you.
(Crank it up if you
need hill training
indoors—5 percent
and higher.)
SHOULD I TRY
RACING A
NEIGHBOR?
No matter how
tempting it is to
see how fast the
treadmill runner
next to you is mov-
ing (we know, the
pull of competition
is fierce), don’t go
there. You may start
moving too fast—or
slow—and that just
leads to frustration.
Plus, adds Wilcox,
“You wind up
doing somebody
else’s workout, not
Build Strength Torch Fat yours.”
DIAL IN
THE EXPERT
Michael Piermarini, director of
THE EXPERT
Matt Nolan, master instructor at
YOUR PACE
fitness for Orangetheory Fitness Barry’s Bootcamp, New York City WHAT ABOUT
“Easy pace means
BUILT-IN
PHOTOGRAPH BY DOUG MENUEZ/FORRESTER IMAGES/GETTY IMAGES
THE WORKOUT THE WORKOUT you can hold a

Hills on hills on hills Classic speed intervals conversation,” WORKOUTS?
says Wilcox. Today’s treads
For a fast pace, offer tons of
0:01–5:00 Warmup 0:01–5:00 Warmup
you can say a preprogrammed
5:01–6:00 Fast pace 2% Incline 5:01–9:00 Fast pace word or two, but options—inter-
6:01–7:00 Fast pace 4% Incline 9:01–13:00 Recovery pace not a complete vals, rolling hills,
sentence. All-out even military-style
7:01–8:00 Fast pace 6% Incline 13:01–45:00 Repeat 5:01-13:00 4x
pace is a sprint: fitness tests. “Each
8:01–9:00 Fast pace 8% Incline 45:01–50:00 Cooldown You can’t talk, and has some value
9:01–11:00 Fast pace 1% Incline can only sustain because it intro-
your speed for duces variety,” says
11:01–17:00 Repeat the 5:01–11:00
section at: 4%, 6%, 8%,
30 seconds to a Wilcox. Use them
10%, and 1% incline
minute. Recovery to get new ideas, or
pace is between to take advantage
17:01–23:00 Repeat the 5:01–11:00
easy and fast: You of that built-in virtu-
section at 6%, 8%, 10%,
can talk, but don’t al coach when you
12%, and 1% incline
really want to. need inspiration to
23:01–28:00 Cooldown work a little harder.

GROW
YOUR
GRIT
HARNESS THE
SCIENCE OF
RESILIENCE
TO OUTSMART
ANY INJURY—
AND BOUNCE
BACK FASTER
IF ONE
STRIKES.
BY CINDY KUZMA
GETTING INJURED SUCKS, AND IT’S EASY TO ANGRILY researcher at the University of Utah. “If you’re stressed, for in-
complain about it to anyone who will listen. But emerg- stance, that’s going to impact bloodflow to the injured limb. And
ing research shows that your mental state actually plays a role in when you’re injured, you need bloodflow to promote recovery.”
whether you’re at higher risk for chronic injury—and how well That’s not the only time your mind-set matters, either. When
you’ll recover. researchers analyzed 278 runners, some injured and some not,
Take this 2013 study: Researchers looked at athletes who had they found that those who frequently faulted themselves for not
ACL reconstruction surgery, and were able to predict with 70 being tough enough were more likely to get hurt the following
percent accuracy those who would make a full comeback within a year—a fact that mattered more than how many miles they ran.
year. How? By identifying key psychological outlook factors such Here’s the thing: There’s a way to actually think yourself out of
as mental readiness and sense of control. In a separate review of a crappy outlook. It’s called a resilience-boosting psychological
11 studies, scientists found that emotions like fear and doubt pre- skill set, and having it can improve physical healing and emo-
vented injured athletes from getting back in their groove, while tional well-being, says Carrie Jackson-Cheadle, a mental skills
those who were motivated and confident—despite performing coach in Petaluma, California.
worse than usual—were more likely to make a swift comeback. The following tips can help shift your outlook, so that if inju-
“Emotions can impact your behavior and physical healing,” ry strikes, you’ll up your odds of getting back to running faster
says Les Podlog, Ph.D., an educational sports psychologist and and stronger than ever.
20 RUNNER’S WORLD DECEMBER 2017 ILLUSTRATIONS BY MICHELE MARCONI

STAY HEALTHY
the cycle, note your body from AM I
small discomforts fight-or-flight to REALLY
in your training rest-and-digest HURT?
log, suggests mode, boosting
Jackson-Cheadle. healing bloodflow Sometimes it’s
Tracking pain and rebalancing tough to tell
allows you to your hormone the difference
Obey aches. spot troubling levels. between reg-
patterns and ular training
soreness and
REHAB RIGHT
The biggest pre- make adjust-
injuries. But if
dictor of a future ments to avoid
you’re injured,
running injury is injury.
there are red
a previous one. flags to watch
Sure, biomechan- out for, includ-
ics bears part of ing aches that Acknowledge Shift your Change
the blame—but Seek increase or angst. end zone. your chatter.
some runners support. intensify while
are chronically running, linger No runner wants It’s time to Imagine the re-
hurt because A positive social a day or more to spend time on trade running assuring words
Tame stress. after you stop,
they appear to network, like a the sidelines, and goals for rehab- you’d offer an
or change
fall prey to the running group, simply admitting oriented ones injured friend,
your gait, says
same thoughts Athletes undergo- acts as a buffer Kevin Vincent,
that can make that are objective then imbue your
and behaviors ing trying times against stress. M.D., Ph.D., you feel better, and flexible. “It’s self-talk with that
over and over, appear to be Studies show director of says Jackson- never going to compassion. The
says Toomas more injury- that hanging with the University Cheadle. You may happen as fast positivity can
Timpka, M.D., prone, says a training partner of Florida even find it easier as you want,” help alter your
Ph.D., author of David Coppel, in between hard Running Medi- to move on if you says Jackson- behavior as well
the self-blame Ph.D., a sports workouts can cine Clinic in write down your Cheadle. So as rehab provid-
Gainesville.
study. Our brains psychologist at help enhance disappointment, focus on goals ers’ reactions to
Stop running
can adjust to the University of muscle recovery. she adds. While within your you, says Podlog,
if you expe-
gradually wors- Washington. If And don’t be rience them,
you have free control, like doing creating a vir-
ening symptoms, you can’t elimi- afraid to consult and seek treat- rein to express daily PT exer- tuous cycle that
he says, allowing nate whatever’s a pro if you want ment if they every negative cises. Doing so might improve
tough-as-nails bugging you, a mental edge. don’t resolve emotion first, hinders feelings the quality of
runners to modulate your re- Sports psycholo- with rest. try to end on an of helplessness overall support—
ignore minor sponse, suggests gists teach skills up note: “I won’t while still improv- and even the
twinges instead Jackson-Cheadle. for running better always feel this ing your physical level of medical
of addressing Deep-breathing and living happier, way” is a good condition, says care—that you
them. To break exercises switch says Coppel. example. Podlog. receive.
Visualize sessions reduced can increase take hope (and wards—had more
success. athletes’ anxiety feelings of control, tips, if they’re qual- positive experienc-
and improved knee confidence, and ified) from others es and less anxiety
As much as you’ve flexibility faster connectedness, who’ve rebounded. during postinjury
missed your after ACL surgery. all of which suffer comebacks. As
regular routine, Can’t picture it? when you’re side- Remember you bounce back,
ramping up running Use an app like lined, says Podlog. your why. reflect on why you
postinjury is often Headspace, which Whether it’s an lace up. Whether
nerve-wracking. offers guided med- elite—like Olympic In his research, it’s long-term
Create mental itations on rehab marathoner Podlog found that health, a way to
COME movies of yourself

striding strong to
and recovery. Meb Keflezighi,
who’s overcome
injured athletes
with intrinsic moti-
meet friends, or
a self-confidence
BACK restore self-con-

fidence, suggests
Follow a
leader.
tendinopathy, a
ruptured quad,
vation—those who
wanted to return
kick, tuning into
deeper motivators
STRONGER Jackson-Cheadle.
In one study, Seeking out recov-
and a pelvic stress
fracture—or a
for a love of run-
ning, not because
can boost your
passion as you re-
guided imagery ery role models real-life friend, of external re- claim your stride.

TALK
IT
OUT
On a Steep Hill
Rather than burying

my head into my
chest and grumbling
about my quads
being destroyed, I re-
peat “I love hills!” out
loud. It turns on that
conscious brain con-
trol—so I have more
motivation to reach
the top—and gets a
few grim smiles from
fellow runners.
On a Downhill
When flying down

a decline, I think
“smooth and light”
to focus on staying
low to the ground
and light on my feet.
SAY THE
ONE OF THE MOST COMMON can trigger a surge in cortisol, which It helps keep me
pieces of advice that I hear lowers motivation to keep going. from pounding down
newbie runners tell each other is The higher the stress, the more the hill, stressing
MAGIC to “zone out” while on a run. Be it miserable you’re likely to feel. my hamstrings and
through music or simply letting go The point isn’t to obsessively shins, or overusing
my quads.
WORDS
of your thoughts, as long as you’re focus on running. Simply thinking
not thinking about the fact that of fire-up phrases or keeping a
you’re running, they say, then specific game plan in mind (and a To Pick Up
you’re better off. realistic pace, of course) can trigger the Pace
WHEN THE That’s bad advice. Our brain uses the prefrontal cortex to take over,
RUNNING two operating systems to manage and temper the flow of cortisol.
I literally tell myself,
GETS TOUGH, running—the ancient, subconscious This way, you control your motiva-
“I’m getting faster,”
even if that’s not true.
THE TOUGH GET part (a.k.a. the reflex brain, located tion, even if you encounter stress. (I won’t look at my
MOTIVATED. in the brain stem), and our much I personally make sure I have a watch, either, in case
HERE’S HOW TO smaller, conscious section (the few words ready to roll—phrases I need the mental
TRAIN YOUR prefrontal cortex, housed in the that remind me of proper form or trickery.) I’ll also try
frontal lobe). When we run zoned times I overcame common running
BRAIN TO GET out, the reflex brain takes over, and challenges (like a slow pace or a
“I am strong” as a
reminder that I have
YOU THROUGH. stress builds from exertion, heat, lack of confidence). Check out my more left in my tank
BY JEFF GALLOWAY even starting too fast. That stress go-tos, at right, for sticky situations. before the finish line.
THE PROBLEM THE FIX Try, try again.

Saying a mantra
more often you tell yourself empower-
ing, motivational phrases (“I got this”
Once I start feeling bad about over and over can stimulate cognitive or “I’m stronger than I think”), the more
a run, I have trouble switching brain circuits that search for ways to likely you are to believe them—and
my mind-set. What can I do? convince you it really is the truth. So the make them a reality.
22 RUNNER’S WORLD DECEMBER 2017 ILLUSTRATIONS BY RAMI NIEMI

10, 20 & 30-Minute
High-Intensity
Interval Training Workouts
FOR EVERY FITNESS LEVEL
DR. JORDAN METZL’S

WORKOUT PRESCRIPTION
is a compressed workout guide
designed for busy professionals
who have little time for fitness
and want to maximize results.
Can’t spare 30 minutes? Try one
of Dr. Metzl’s condensed and
customizable workouts to target
specific areas in as little as
10 minutes!
ON SALE NOW
wherever books and e-books are sold. RODALEWELLNESS.COM • FOLLOW US @RODALEBOOKS ON
202946403
SUITE 2
SWEAT
SESSIONS
HO-TEL, MO-TEL,
HOLIDAY INN…CUE
THE SONG (COME
GROOMING BY COLLEEN KOBRICK; STYLING BY ARGY KOUTSOTHANASIS; CLOTHING: RHONE REIGN SHORT SLEEVE SHIRT ($64); RHONE MAKO SHORT ($64); REEBOK FLOATRIDE RUN SHOES ($150)
ON, YOU KNOW IT)
AND TRY THESE IN-
ROOM WORKOUTS,
WHEREVER
HOLIDAY TRAVELS
MAY TAKE YOU.
BY LISA HANEY
Hotel Mini-Barre 1 Plié Oblique

Crunch 2 Side to Cross
Lunge 3 Scissor
Abs
Strength work is just as important as cardio,
Stand with feet more Stand with feet hip- Lie faceup on floor, legs
and these moves—designed by Becca Pace,
than hip-width apart, width apart. Step right extended. Press lower
a trainer for the Barre Harmony program at
toes pointed out. foot out, bend knee, back into the floor and
Daily Burn—work your hips, hamstrings, Extend arms to sides, and sit hips back as lift legs straight up to-
and glutes while improving balance (key to a palms forward. Lower you lower into a lunge, ward ceiling. Point toes
stable core). “For runners, that means fewer into a plié squat, then hands together. Drive and lift head and shoul-
falls on mixed terrain,” Pace says. And guys: bend left at the waist, off right foot to return der off the ground. At
This barre-inspired workout isn’t just for bringing right arm to start; step right foot the same time, grab
women. “It’s great for men, too, because it toward ceiling and left back and across left the back of one leg as
works stabilizer muscles that may be weak hand behind calf. Re- leg, lowering into a the other leg lowers.
or tight—that happens regardless of gen- turn to center; switch cross lunge. Do Quickly repeat on other
der,” she adds. Grab a towel to get started. sides. Do 4 reps. 8 reps; switch sides. side. Do 16 reps.
24 RUNNER’S WORLD DECEMBER 2017 PHOTOGRAPHS BY MATT RAINEY

Cranked-Up Cardio
This cardio burner will also help
4 prevent injury, says Chris Heuisler,
global runWestin concierge for Westin
Hotels and Resorts. Do 8 reps per
move; repeat circuit for 20 minutes.
Alternating Plank With

Crab Reach Knee-Drive
5
Sit with palms and Start in a high
feet flat, fingertips plank. Keeping
pointed back. Drive abs engaged tight,
hips up and reach explosively drive left
right arm over head knee to right elbow.
to left side. Return Return to start;
to start; repeat on quickly repeat on
other side for 1 rep. other side for 1 rep.
6
Side Lunge Lateral Pushup
and Balance
Start in high plank.
From standing, step Move left hand and
right foot out into a foot to the left, then
lunge, keeping left bring right hand and
leg straight. Drive off foot to meet. Do a
right foot to return pushup. Move right
to start, hovering hand and foot to
right foot next to right; follow with left
left; hold 1 beat. Do hand and foot. Do a
reps; switch legs. pushup. That’s 1 rep.
4 Bridge
Swing 5 Single-Leg
Walk-Outs 6 Second Posi-
tion to Lunge
Lie faceup, heels near Lay a towel down; stand Stand with feet more
butt. Squeeze glutes at the back and slightly than hip-width apart,
and drive hips up. With extend one leg back. toes pointed out. Squat-Cross- Skaters
ILLUSTRATIONS BY CHARLIE LAYTON
weight in left heel, lift Bend forward, place Extend arms to sides, Punch
straight right leg toward hands on floor, and walk palms forward. Lower From standing, push
ceiling. Lower leg to the length of the towel into a plié squat. Lift Squat low with back off right foot to jump
hover just above floor, with hands (keep back halfway, pivot feet to flat, chest raised. As a couple feet to the
then swing leg out to leg lifted). Pause in a the left (upper body you rise up, rotate left. Land on left foot
side 45 degrees. Bring plank, then walk hands follows), and lower hips to the left and and let right foot
leg back in front and back toward feet. Roll into lunge. Lift halfway, punch with right swing behind you,
continue reps. Do 8 your body up. Do 4 pivot to front; switch fist. Rotate back to speed-skater style.
reps; switch sides. reps; switch legs. sides. Do 8 reps. center; repeat on Quickly repeat on
other side for 1 rep. other side for 1 rep.

PERSONAL BEST FUEL
SEASON’S
EATINGS
MAKE YOUR RUN
BUDDIES HAPPY
(AND MAYBE EVEN
A BIT FASTER) WITH
THESE FUN DIY
HOLIDAY TREATS.
BY ELYSE KOPECK Y
5
Savory cinnamon, and salt. Process
1 Pretzel
Granola
MAKES 7 CUPS
on high speed for several
minutes until very smooth,
stopping as needed to scrape
down the sides and under-
5 Tbsp. virgin coconut oil,
divided
½ cup popcorn kernels
Fuel a runner’s snack-
neath the blade. Scoop into a 1 tsp. fine sea salt
attack with a crunchy,
small glass jar and wrap with 1 tsp. ground turmeric
savory treat they can feel
a ribbon. ½ tsp. garlic powder
good about devouring.
½ tsp. smoked paprika
This unique salty-and-
spicy granola recipe
3
Pumpkin Melt 3 Tbsp. of the oil in a
is high in protein and Cherry Dark-
healthy fats. large pan over high heat.
Chocolate Once hot, add the kernels and
Bark cover. When popping starts,
3 cups pretzels (twists) MAKES 10 PIECES
lower heat to medium and
2 cups nuts (almonds and Store-bought chocolate give the pan a shake. Once
cashews) peppermint bark can be popping slows, remove from
1 cup rolled oats loaded with refined sugar heat but keep covered until
½ cup sunflower seeds and artificial flavorings. popping stops. Transfer pop-
2 tsp. mustard powder This decadent five-ingre- corn to an extra-large bowl.
1 tsp. garlic or onion dient version is incredibly Combine the salt and spices
powder energizing and rich in min- in a small bowl, sprinkle half
½ tsp. fine sea salt erals, thanks to the power over the popcorn, and toss.
¼ tsp. cayenne, optional combo of cocoa, pumpkin Melt remaining 2 Tbsp. of oil,
2 egg whites seeds, and tart cherries. drizzle over top, and toss
2 Tbsp. olive oil again. Add salt-spice mixture
2 Tbsp. honey to taste.
½ cup virgin coconut oil
FOOD STYLING BY BARRETT WASHBURNE
Preheat the oven to 275°F ¹⁄3 cup unsweetened

cocoa powder Runner’s
5
and line a rimmed baking
sheet with parchment paper. ¼ cup maple syrup Rejuvenation
In a large mixing bowl, com- ¹⁄3 cup pumpkin seeds Chai Tea
bine the pretzels, nuts, oats, ¼ cup dried tart cherries FILLS 2 HALF-PINT
seeds, and seasonings. In (unsweetened) MASON JARS
a small bowl, whisk the egg A hot cup of chai tea is

whites, olive oil, and honey, Cut parchment paper to fit restorative after a long
add to the dry ingredients, an 8-inch square baking dish run in freezing temps, and
and toss to combine. Spread with enough paper to come runners will appreciate
out on the baking sheet. up slightly on the sides. the digestion-enhancing
Bake for 40 minutes, stirring Combine the coconut oil, ginger and spices in this
after 20 minutes. Cool com- cocoa powder, and syrup in a brew. Gifting tip: Include
pletely before transferring to small saucepan over low heat the tea in a spill-proof
mason jars. and whisk until melted. Pour travel mug for a bonus
into the baking dish to evenly present.
fill the bottom. Sprinkle the
2
Pecan Pie seeds and cherries over top.
Nut Butter Freeze for 1 hour or longer. 3 oz. (1 ¹⁄³ cups) loose-leaf
FILLS 1 Break into pieces and transfer black tea
HALF- PINT JAR to cellophane gift bags. Store ¼ cup dried ginger pieces or
Early-morning runners will in the freezer. This treat melts chopped candied ginger
dig slathering a spoonful at room temp. 3 Tbsp. cardamom pods,
of this anti-inflammatory crushed to open the pods
and energizing nut butter 2 Tbsp. whole cloves
Turmeric-
4
on a banana before they 1 tsp. ground cinnamon
Spiced Cinnamon sticks, optional
lace up. Pecans are high in
Popcorn
healthy fats for lasting en-
MAKES 8 CUPS In a bowl combine the tea and
ergy and are antioxidant-
rich for recovery. Homemade popcorn is spices. Divide between 2 half-
an awesome whole-grain pint jars. Add labels with steep-
snack for runners, espe- ing instructions (below). Place
3 cups roasted, unsalted cially this mood-boosting cinnamon sticks in a small bag
pecans popcorn made with co- and tie onto the jar. Instruc-
2 Tbsp. coconut sugar conut oil and inflamma- tions: Place 1 to 2 tsp. in a tea
1 tsp. vanilla tion-fighting spices. The ball in a mug. Pour boiling water
½ tsp. cinnamon turmeric gives this pop- over top, cover, and steep. Add
¹⁄8 tsp. salt corn the buttery yellow milk and honey to taste.
hue we crave without the
In a food processor or artificial butter. Combine Elyse Kopecky is coauthor
high-speed blender, combine it with roasted nuts in of The New York Times
the pecans, sugar, vanilla, wide-mouth mason jars. best-seller Run Fast Eat Slow.
PHOTOGRAPH BY MITCH MANDEL DECEMBER 2017 RUNNER’S WORLD 27

PERSONAL BEST FUEL
HOW
SWEET
IT
ISN’T
YOU CAN’T
OUTRUN
A SUGAR
ADDICTION.
KICK IT TO THE
CURB WITH
THESE TIPS.
BY KELLY BASTONE
SUGAR IS EVERYWHERE ,
and not just right now,
with holiday treats tempting you
at every turn. It’s in practically
every food we eat, from candified
yogurts to the breakfast cereal we
wash down with a flavor-of-the-
month Frappuccino. Though we
know it’s not good for us in ex-
cess, it’s also so hard to resist.
That’s because eating sugar lights
up our brains’ dopamine recep-
tors (the same ones that trigger
drug addiction), making us feel
fantastic—and eager for another hit. As runners, our sugar prob- cess carnival levels of sugar fast. “We get less efficient at this over
lem is even stickier, as we rely on gels and energy drinks (and time, which is why we become more susceptible to problems like
sometimes just plain candy) to fuel and recover from workouts. diabetes as we age,” Gradney says.
Sadly, running doesn’t make you immune from the detrimen- That means even healthy people—like runners—should trim
tal health effects of eating too much refined sugar. The nearly their daily intake of added sugar to less than 25 grams per day,
152 pounds of added sugar that each American consumes a year as recommended by the World Health Organization. (No need to
increases our risks of obesity, diabetes, heart disease, depression, avoid naturally sweet, whole foods, which have water, fiber, and/or
and sleep disorders. That’s true whether you exercise or not. protein that slow sugar’s path into your system.) New food labeling
PHOTOGRAPH BY DAN SAELINGER/ TRUNK ARCHIVE
Refined sweeteners “go right from your lips into your blood- guidelines scheduled to take effect in 2020 will list added sugar,
stream,” says Kristen Gradney, R.D.N., a spokesperson for the making it easier to track. Until then, runners can quell the sugar
Academy of Nutrition and Dietetics. That forces your body to pro- flood and help break a not-so-sweet habit with these strategies.
SHOULD YOU Many Americans are turning to “detox” plans that eliminate all sugar for 30 days or more. Converts say axing
refined sugars improves sleep, cures acne, trims pounds, and boosts mood and focus. Though not a pana-
GO COLD cea, smoothing out fluctuations in blood sugar could improve energy, says Kelly Pritchett, Ph.D., at Central
Washington University. You also may break bad food habits and form new ones that are less sugar-dependent.
TURKEY? However, “completely eliminating all added sugars from your diet may not be sustainable long-term,” she says.

Eating sugar lights up our brains’ SUGAR
dopamine receptors, making us feel SHOCKERS
fantastic–and eager for another hit. Runners should eat no more than
25 grams of added sugar a day.
Processed foods crack that ceiling
quickly. Check out the estimated
grams in the examples below. Just
Go Natural berry juice with seltzer, you eat when you’re one fast-food meal can blow your
Sub out foods with lots mix hot cocoa with sedentary is more quota for nearly three days.
of added sugar (like unsweetened coffee, likely to go to stored
19
candy or muffins) for swirl a quarter-cup of fat, once glycogen
ones that are high in ice cream into an equal stores are full,” says
natural sugar (like ap- quantity of berries, Kelly Pritchett, Ph.D.,
ples and dates), which and cut your Lucky a sports nutritionist
offer a hit of sweetness Charms breakfast at Central Washing-
that’s lower in calories cereal with Shredded ton University. And
and higher in nutri- Wheat (which contains yes, you’ll get more
ents. “Sweet fruits and nearly zero grams of nutritional value from
CHOBANI “FLIP” CINNAMON
vegetables might not sugar per serving). eating pineapple or
BUN FUN YOGURT
seem as appealing as “You lower the overall chocolate milk, but if
a cupcake, but they’ll sugar content but don’t Krispy Kreme is your
satisfy your physiolog- end up feeling de- guilty pleasure, it may
27
ical need for sugar and prived,” says Gradney. be better to have that
make those intense type of occasional
cravings fade away,” Portion It Out indulgence take place
Gradney says. Single-serving pack- while running, or
ages of ice cream and within 30 minutes of
Make a cookies can enforce a finishing.
Sweet Deal healthy portion size
“Earning” your sweet and keep you from Savor Flavor
treat can also help devouring that entire Studies have found that
SNICKERS BAR
curb cravings, suggests package of Oreos. One the first bite of any food
PHOTOGRAPHS BY RYAN OLSZEWSKI (YOGURT, SNICKERS); MITCH MANDEL (COKE); ILYA STARIKOV/ALAMY (BIG MAC MEAL)
Cornell University 2012 study published yields the most plea-

researcher Brian in Health Psychology sure—and that people
Wansink, Ph.D., author found that people who who eat large servings
39
of Slim by Design. “You snacked on portioned of indulgent foods ac-
impose a trade-off, so potato chips ate 50 per- tually feel less satisfied
that you’re not saying cent less (translating than those consuming
no to something, but to 250 fewer calories). smaller portions. When
you do make it harder Just be sure to read the you crave something
to get,” he says. Want labels, because some sweet, try taking just
ice cream after lunch? packaging contains a taste. “We’ve found
Earn it by completing more than one serving. that total deprivation
a chore you’ve been And keep your cache of just isn’t sustainable,
COCA-COLA (12-OZ. CAN)
dreading, or taking the treats out of view, says because many people
stairs instead of the ele- Gradney, so you aren’t may inevitably fall off
vator. Such negotiations tempted to reach for the wagon and give
cut down on impulse seconds—or thirds. up hope for healthier
66
eating by delaying grat- eating,” says Wansink.
ification. They can also Time Your By granting yourself the
replace your craving Treats license to enjoy one or
with self-satisfaction— Runners do get two two bites of a favorite
you’re so psyched that short windows of sugar- treat, you get maximum
you finally cleaned out immunity: during and enjoyment for mini-
the garage, you no lon- immediately after a mal damage. That’s
ger need four cookies. workout, when the body especially true when it’s
metabolizes sugar for a high-quality food: One
Dilute It fuel, and replenishes square of exquisite Theo McDONALD’S BIG MAC MEAL
Mix sugary stuff with muscle glycogen for re- chocolate can deliver far
something that’s better covery. As for all other more satisfaction than
for you. Combine cran- times: “The sugar that an entire Snickers bar.

PERSONAL BEST FUEL
FUEL THE
SEASON RIGHT
WITH THESE
SAVORY CARB
DELIGHTS.
WHOLE
LATKE LOVE!
POWER YOUR NEXT
RUN WITH THESE
DELICIOUS, NUTRITIOUS
POTATO PANCAKES.
BY THE RODALE TEST KITCHEN
Potato Latkes TOTAL TIME: 1 HOUR › SERVINGS: 4
FLAVOR
FAVES
With more complex carbohydrates and muscle-fueling potassium than spaghetti, potatoes make FOR A TASTY NUTRIENT
an excellent alternative to your usual plate of pasta. And because latkes, a traditional Jewish BOOST, SUBSTITUTE
appetizer, are made with eggs and oil, their glycemic index is lower than a plain tater. This means ONE OF THE FOLLOW-
ING (SHREDDED) FOR
the carbs take longer to hit your bloodstream, providing even, lasting energy for holiday runs. ½ LB. OF THE POTATOES.
INGREDIENTS MAKE IT
1 lb. potatoes (russet, Using a food processor and onion. Place the about ¼" thick. Cook
gold, or purple), or box grater, grate the drained mixture in a until golden, flipping
scrubbed potatoes and the onion. large bowl. Add the egg once, about 2 minutes
1 medium onion, Place in a colander lined and flour to the potato per side. Repeat with
peeled and halved with a clean kitchen mixture and stir thor- remaining potato mix-
1 tsp. kosher salt towel or cheesecloth oughly. Heat the oil in a ture, frying several at Brussels Sprouts
1 large egg, lightly and sprinkle with salt. large skillet over medi- once but not crowding A D D › ½ lb. (1 ½ –2
beaten Let stand 30 minutes. um- high heat until it is the pan. Remove to a cups) Brussels sprouts,
½ cup all-purpose Using the towel or shimmering. Drop about paper towel–lined plate trimmed
flour cheesecloth, squeeze ¼ cup of the potato and sprinkle with salt. B E N E F I T › Sprouts add
8 Tbsp. canola or as much liquid as pos- mixture into the hot oil Serve with sauces (see nuttiness and vitamin C.
olive oil, for frying sible from the potatoes and flatten into a patty “Get Saucy,” below).
Sweet Potato
A D D › ½ lb. sweet
GET SAUCY Drizzle one of these additions for a

FOOD STYLING BY BARRETT WASHBURNE; PHOTOGRAPHS BY OLEKSANDR PEREPELYTSIA/ALAMY (BRUSSEL SPROUTS); FOODFOLIO/ALAMY (SWEET POTATO);
potatoes, peeled
hit of sweet or savory. B E N E F I T › The
sweet spuds add beta-
Apple-Pear Sauce carotene to help reduce
muscle damage.
TOTAL TIME: 35 MINUTES › SERVINGS: 4
INGREDIENTS MAKE IT
SERGII TELESH/ALAMY (BEETS); D. HURST/ALAMY (CELERY ROOT); STEPHEN FRENCH/ALAMY (PARSNIP); LH IMAGES/ALAMY (CARROT)
1 apple, peeled, seed- In a saucepan ally, until the fruit

ed, and chopped over medium-low is very soft and
1 pear, peeled, seeded, heat, combine the broken down, 15
and chopped apple, pear, honey, to 20 minutes. Stir
1 tsp. honey or maple cinnamon, and in a pinch of salt, Beet
2 Tbsp. water. Stir, remove from heat,
syrup ADD › ½ lb. (2 medium)
½ tsp. ground cinnamon cover, and cook, and cool to taste. beets
stirring occasion- BENEFIT › Nitrates in
these earthy roots can
improve endurance.
Gruyère Cheese Sauce

INGREDIENTS MAKE IT
1 Tbsp. unsalted butter In a saucepan over to medium-high,

1 Tbsp. all-purpose medium heat, melt and simmer. Re- Celery Root
flour the butter. Stir in duce heat. Simmer A D D › 1 medium celery
1 cup whole milk flour and cook until thickened. root, peeled
1 cup (3 oz.) shredded 1 minute. Whisk in Remove from heat B E N E F I T › Adds a cel-
Gruyère cheese milk. Increase heat and stir in cheese. ery flavor, plus calcium
and potassium.
Caramelized Shallots
INGREDIENTS MAKE IT
Carrot+Parsnip
1 Tbsp. olive oil In a skillet over Cook, stirring A D D › 2 medium
6 shallots, sliced medium-low heat, often, until soft carrots and 1 medium
½ tsp. kosher salt warm olive oil. Add and browned. (Add parsnip, peeled
shallots and salt, a splash of water if B E N E F I T › Sweetness,
and stir to coat. they start to burn.) fiber, and vitamin C.
PHOTOGRAPHS BY MITCH MANDEL DECEMBER 2017 RUNNER’S WORLD 31

PERSONAL BEST GEAR
▼
Tory Sport
Zoe Chicco 14K Itty Bitty Slay Ring
Runner Tote
A splurge, sure, but any runner will feel like a total badass
Hit the track
wearing it on her next tempo run. ($225)
with this metallic
sports bag and
get noticed for
speed and style.
($148)
Fitbit Ionic
Phone-free music
access, on-device
workouts, and a
battery that lasts
up to five days per
charge—now that’s
a smart watch.
($300)
FOR THESE AND

OTHER GIFT
IDEAS, GO TO
RUNNERSWORLD.
COM/GIFTGUIDE.
FOR THE
▼
Mighty Spotify
Music Player
LOVE OF
Download playlists, clip this on,
and bask in the glory of running
sans phone. ($86)
RUNNING
FROM BAGS
AND ’BUDS TO
SWEATS AND
SUBSCRIPTIONS, ▲
Gone for a Run
THESE ARE THE Bad Ass
GIFTS ANY Runner Socks
RUNNER WOULD Sneaky inspira-
LOVE TO UNWRAP tion in a cushy,
sweat-wicking
THIS SEASON. sock. ($9)
BY SAMANTHA LEFAVE
PHOTOGRAPHS BY MATT RAINEY DECEMBER 2017 RUNNER’S WORLD 33

PERSONAL BEST GEAR
The North
Face Women’s
Motus Tights III
Because ’tis the sea-
son for both lounging
Spiritual and lunging. ($90)
Gangster
Warrior
Team Striped
Sweatshirt
Insanely soft,
doubles as a gut
check. ($118)
▲
Skybuds
Pop in truly wireless
earbuds. These
stay put on the
move and switch
between active and
adaptive modes to
customize how much
external noise
comes in. ($150)
▲
Love2Sweat Running Ornament
Give the tree a hit of runner’s bling. ($11)
▲
Herschel Supply Daypack Zazzle
It’s big enough to store sneaks and running Phone Cases
clothes, yet small enough to fold into Subtle ways to show
its own internal pocket. ($30) love for the sport. ($32
& $36, respectively)

▼
Verloop Pair and a Spare
Touchscreen Gloves
Raise a hand if you’ve lost
a glove before. Now you have
an extra. Brilliant. ($32)
▲
Manduka Eko Superlite Yoga Mat
Weighing in at less than two pounds, this foldable, eco-friendly mat makes
the whole “practice anywhere” idea doable. ($42)
Sarah Marie
Design Studio
Kinda
Wanna Run
Sweatshirt
Wear what you feel,
▼ you know? This
SidePorch Course Maps sweater will make the
Spruce up the home or office with a per- time spent debating
sonalized keepsake of a favorite route. nice and cozy. ($66)
($80 with frame)
Atlas Coffee Club ▲

Subscription Box Nashelle Head Up
Kick-start a.m. runs with java Heart Forward Necklace
from a different coffee-loving Available in 14K gold or sterling silver,
country (think Brazil, Uganda, this doubles as a motivational mantra
and Ethiopia). A new brew and subtle form check. Bonus:
arrives every 30 days. ($13 Every piece sold is good for a meal
and up for subscriptions) donation to Feeding America. ($145)

202963901
UNPACK YOUR PERSONAL BEST

Every Runner’s World Subscription Box
comes filled with our handpicked favorites.
We do the work. You enjoy the run.
| GET YOURS AT RUNNERSWORLDBOX.COM.

HUMAN RACE News, Trends, and
Regular Runners Doing
Amazing Things
A DOGGONE GOOD IDEA

HOW ONE D.C. BOOK KEEPER TURNED A MARATHON-INSPIRED
SIDE HUSTLE INTO A FULL-TIME JOB.
BY JENESSA CONNOR
PHOTOGRAPHS BY RYAN DONNELL DECEMBER 2017 RUNNER’S WORLD 37

HUMAN RACE
A
AT FIRST, BRYAN BARRERA’S
dog-running service was less about
helping dogs and more about main-
taining his own running routine.
The former bookkeeper had just
finished the 2012 Dallas Mara-
thon—his first 26.2—when he read
about a Chicago-based company
that paired experienced runners ABOVE:
with active dogs. Having a few Barrera sprints
with four of his
standing dog-running appoint-
best clients.
ments a week, Barrera figured, L E F T: D.C. Dog
would keep him in shape. A search Runner regulars,
for similar companies in the area from left—
yielded nothing, so he drafted a brothers Mikey,
Craigslist post and papered his Rocco, and
Wookie; Scout,
neighborhood with ads. “I started
their next-door
this company with a pair of tennis neighbor; and
shoes and, like, $40 worth of fly- Gigi, who hails
ers,” he says with a laugh. from a family of
Within three weeks, he had his four Rhodesian
first client. And when Barrera and ridgebacks. “The
owners started
his family relocated to Washing-
with her—the
ton, D.C., his humble side hustle craziest—and
quickly evolved into D.C. Dog Run- loved the results,”
ner, a nine-person operation that says Barrera.
runs up to 40 dogs a week. Owners “Now all of their
come to him with overweight dogs are in our
service.”
dogs, pups that are struggling with
anxiety and aggression, and some
that have developed destructive them more relaxed and receptive to that allows the business to stay
behaviors. More exercise, they’ve instruction. “It’s very clear to own- lean and nimble, but it also offers
been told, may be the solution to ers—night and day—whether we’ve his canine clients socialization
their pet’s problems. been there or we haven’t. That dog benefits. “There’s this constant
And it usually is, says Barrera. is going to return home much more changeup of who they’re meeting,”
While a daily walk provides a neces- laid back,” says Barrera. says Barrera. “They start to under-
sary bathroom break, a five-mile Each of his employees are stand, ‘Other dogs are okay. I can
trail run in Rock Creek Park gives charged with running two to four be with them.’”
the D.C. Dog Runner pups a full dogs at a time, and the groupings Not so far off from our own
hour to burn excess energy, leaving constantly shift. It’s a structure running groups, right?

ADVERTISEMENT
SHOP.RUNNERSWORLD.COM
SHOP.RUNNERSWORLD.COM
FloorLiner™
Give the gift of the Runner’s World Box

this holiday season. Awesome gear, WeatherTech.com
snacks, and accessories delivered right to 800-441-6287
Made in USA
the door of the runner in your life!
© 2017 by MacNeil IP LLC
runnersworldbox.com
HUMAN RACE
Everyone wants to write her running

story!—but they did sell because I pushed
until someone saw their potential.
The perspective worked in running, too.
After listless years of racing, I decided to
focus on my fitness and drop my times for
real: I lost 25 pounds, ran a one-mile road
race 25 seconds faster than my time goal,
and nearly beat my decade-old 5K PR.
It did not, however, seem to help my
personal life. I had recently turned 35, and
I felt the window closing on the things
I thought I was supposed to have—the
husband, kids, house in the suburbs with
the dog and the picket fence. Though the
demise of past relationships had never en-
tirely been my fault (a drunk, a cheat, and
a narcissist are all behind me), with every
bad ending, I blamed me.
“ You ca n’t do a ny t hing right ,” I
thought, lifting my head to see if any
bones were sticking out of my skin. I
didn’t want to get up, let alone run to the
finish. Why bother?
Eventually, I started walking, then
running, slowly. The berating thoughts
kept circling until I passed two women
doing the 12-hour endurance race held
on the same course. They’d been running
for hours, but were smiling and joking.
They didn’t appear to be caught up with
winning or trophies. As I shuffled to the
finish, I thought about the life I had, and
how it was a pretty good one. In striving
for what I thought I should have, I was
missing what was already there. Why did
I need to be in first when sometimes the
best part of running—of anything really—
THE BEST
I WAS LEADING THE FEMALE PACK isn’t the trophy but enjoying the course?
in the Sloppy Cuckoo trail race in That night, a friend came over to cook
Philadelphia, and I wanted things to stay me dinner, drink some wine, and watch
KIND OF
that way. I was chasing the first-place a movie. He slept over on my couch, and
carrot—a cuckoo clock, a fitting reward the next morning he told me he wanted
from this German- themed race. I came to something more. I limped toward him
LOSING a rocky downhill and charged ahead. But

then my shoe caught a rock, and I flew
through the air. I landed on my right knee,
with a smile.
Despite my fall that day, I finished sev-
enth female and fourth in my age group.
IN RUNNING AS IN lost a chunk of skin from my For that I won a German weath-
LIFE, THE WINS right hand, and scraped my arm er house, which, through the
CAN HAPPEN from elbow to wrist. Blood? Ev- position of a male and a female
WHEN YOU LEAST erywhere. Ego? Bruised. figurine, tells you if the weath-
EXPECT THEM. I hate losing. In my profes- er is humid or dry. It wasn’t the
sional life, this mind-set has cuckoo clock I had been gun-
BY JEN A. MILLER
served me well: Aggressive- ning for; still, I gave it a place of
ness and fearlessness have honor on my bar cart.
led me to pitch ideas that Jen A. Miller is It wasn’t what I thought I
shouldn’t have sold—Who will author of Running: wanted. Which kind of makes
pay for a running memoir? A Love Story. me love it even more.
40 RUNNER’S WORLD DECEMBER 2017 ILLUSTRATION BY JON REINFURT

So, a zombie plenty of time to when she’s old
book! That seems get in shape once enough.
ripe for comedic the apocalypse
JUST RUN starts. We won’t You raced in high

opportunities.
have pesky things school and col-
After I sent in the
lege. Are you still
WITH IT
manuscript, I was like work or TV to
get in the way of competitive?
informed that it
would be market- running. I compete with
ed as nonfiction. myself to see how
THIS INTERNET-FAMOUS No one has ever
You do run, right? much worse I get
DAD HAS SAGE PARENTING questioned that.
Yes, and I ran a from year to year,
ADVICE FOR A POTENTIAL So maybe book
lot growing up. I and with friends
ZOMBIE TAKEOVER. publishers know
wasn’t the fastest, who are on the
but I could usually same downward
BY CHRISTOPHER MICHEL something about
run farther. In mid- spiral. We have a
the zombie apoca-
dle school, I ran this traveling beer-stein
lypse that we don’t.
one ultra—you did trophy that goes
AS A RUNNER, COMEDY WRITER, How fast will the the same 5K loop back and forth
and voice behind the hugely zombies be? as many times as between us based
popular @XplodingUnicorn Twitter Um, slow? Fast you could for eight on who actually
account, James Breakwell has cracked zombies are an hours. I didn’t train, improved the most
up the internet for years with posts abomination. They and the longest I’d from the last race.
about his family’s day-to-day life. Take don’t have to eat, ever run before that The key to victory?
this one, from June: “Me: *gets ready breathe, or sleep. was maybe seven Having a really
to run shirtless* / 5-year-old: Are you It already takes me miles. I did exactly bad race followed
going out like that? / Me: Do you think long enough to get 10 loops—31 miles. by a slightly less
I should put on a shirt? / 5: Or a across my living At the end, I just bad race.
sweater.” room, so if the walked away. I
After Breakwell’s account blew up zombies are fast, didn’t join any of
in 2016, book publishers swarmed. But they’re basically the after-party
he didn’t want to pen a parenting book superheroes. celebrations. I just
on his material (some of which is pure wanted to die.
comedy, not reality). So instead, the Any training ad- BEST
viral-tweeting father of four opted for vice for the com- Are you teaching TWEETS
the zombie apocalypse. “I didn’t want ing end times? the kids to run?
to write a nonfiction book that was, Rest now, train My oldest daughter 4-year-old:
say, 30 percent lies,” he says. “So I went later. There will be loves to run. And *watches me
finish a run*:
with an idea that was 100 percent lies.” she is fast. I don’t What were you doing?
Thus, Breakwell’s tongue-firmly-in- run with her yet—I
Me: Running.
cheek debut book was born: Only Dead mean, she’s only 7,
on the Inside: A Parent’s Guide to Surviv- plus if she saw the 4-year-old:
I thought running was
ing the Zombie Apocalypse, out now. pained look on my supposed to be fast.
We caught up with Breakwell about face when I run, it

lacing up while teaching his family— would just discour- What I was
age her—but I’m supposed to do:
and yours—how to outrun the undead. 1) Run
going to love doing 2) Clean the house
3) Catch up on work
long runs with her
What I
actually did:
1) Wrote this tweet.
PHOTOGRAPH COURTESY OF VAN DEMAN PHOTOGRAPHY
My 3-year-old handed
me one of my old
running medals and
insisted i wear it at
the dinner table.
Apparently I’m the

best at eating food.

HUMAN RACE
Ask Miles
He’s been around the block a few times—and he’s got answers.
MILES ASKS
What’s one thing

that never fails to
make you smile
during a run or a
race?
When my running
buddy talks about
poop.
@AnnaCullifer
The finish line.

Every time.
@briandavid918
The banana suit.

There’s always
someone dressed
as a banana.
@Mad_Coffey
I run alone. fer to run alone. No wrong. Many races unless you’re an
It’s nothing need to go any further don’t allow bib trans- elite runner, which I Dogs. Any dog.
against other than that. fers at all. This one assume you are not— @alanabanahna
people—I just does, provided you so the same rules
like to go out by My friend got pay what I imagine is don’t apply. That said, Kiddos and parents
myself. How do hurt before her a nominal fee for cler- dating in any social crossing finish lines.
I explain this to marathon. She ical costs. If you aren’t circle can be fraught. @gazelle74
someone who wants to sell willing to cough up a I suggest a best/

asks to go for a her bib, but no few bucks to run as worst case test. The The beer tent.
run with me? one will pay the a legitimate entrant, best case here is that @CameronVW
SARAH, MILWAUKEE
transfer fee. then don’t do it. You you’ll meet the runner
Cool to just run don’t have to like this of your dreams and People who cheer
As a lifelong introvert under her name? rule, but you should live happily ever after. wildly even though
who treasures his respect it. Worst case? Things they don’t know me.
GARRETT, ST. LOUIS
“alone time,” I under- @Frank_Field
go south and you nev-
stand where you’re Short answer: No! I have a crush on er want to see each
coming from, Sarah. Longer answer: No, someone in my other again—much
I bet others will, too, no, no! There are running group. I less run together.
if you explain things practical reasons why don’t date people That means either
to them the way you it’s bad to run under in my workplace, enduring intense
have to me. Next time someone else’s name, but this seems awkwardness on
a would-be running chief among them more social. Okay future group runs or
buddy suggests get- safety (if you’re hurt to ask her out? leaving your running
Have a question
ting together for a few and unresponsive, DREW, WASHINGTON, D.C.
group and finding for Miles? Email
easy miles, simply your bib serves as I.D. another. Are you okay askmiles@runners
thank them (sincere- and has emergency Think it through. with those risks? If so, world.com and follow
ly!) for the offer but contact info). In a Sure, a running group go for it. If not, well… @askmiles on Twitter.
explain that you pre- larger sense, it’s just isn’t a workplace— there’s your answer.
42 RUNNER’S WORLD DECEMBER 2017 ILLUSTRATIONS BY ANDY REMENTER

UPLOAD AND UPLIFT L E F T: “This map
TO HONOR CHILDREN WHO’VE BATTLED was for Tyler, a 13-
CANCER, ONE FATHER GPS-TRACES year-old who lived
THEIR NAMES ON EVERY RUN. BY JENNY McCOY near Des Moines
and passed away
from cancer more
than four years
ago. I’ve been
friends with his
time, and a little creativity. dad for years.
Zortman would screenshot Running a name
a map of the area and plot for somebody that
a path in advance, allotting I know means a
two blocks for each letter. lot to them and
Through trial and error, he to me.” B E L O W:
discovered that names look More examples of
Zortman’s map-
better spelled diagonally,
ping tributes.
although certain letters—like
Ls and Ys—are more legible
when sketched vertically.
X was the most challeng-
ing, requiring Zortman to
ON SEPTEMBER 1, pause and resume his GPS
Rik Zortman went tracker multiple times to
for a run. After logging 8.27 create something “somewhat
miles, the Avoca, Iowa–based presentable.”
father of five pulled up the To reach his goal, he ran
MapMyRun app, took a deep an average of four names a
breath, and choked back day in September, a task that
tears. He’d run a route that required up to two and half
spelled two very special hours. The shortest names
words: “Armstrong,” the Zortman has run—Bo and
name of his 3-year-old son Al—took about 10 minutes
who died from brain cancer each. Savannah, the most
in 2009, and “spirit,” for the complicated and challenging
boy’s strength that lived on in to date, required 1.5 hours
him. As Zortman, 44, wiped and seven miles. He also
his eyes, it came to him: I can sketches uplifting words and
do this for other kids. phrases—like “inspire” and
Thus began his mission “challenge yourself.” After
to run the names of 100 each run, Zortman posts
children who have died from screenshots of his route on
cancer, or those who are cur- Facebook, and if he knows
rently fighting the disease, the child’s parents, tags them.
during Childhood Cancer At times, he’s gone even
Awareness month this past further. On September 2, he
September. ran the name “Ava” for an thing pink or purple—Ava’s walked in your shoes and who
Zortman began by solicit- 11-year-old girl with brain favorite colors—that I spotted can help you.”
ing names through word-of- cancer from Bondurant, along the way.” Zortman reached his goal
mouth and running-related Iowa. When Ava died three His message is simple: of 100 names on September
PHOTOGRAPHS COURTESY OF RIK ZORTMAN
and cancer-related Facebook weeks later, Zortman drove Kids get cancer, too. And 29, but his mission isn’t over.
groups. For those he knew more than 90 miles to the even if they lose their lives Right now, he has 50 more
personally, he reached out memorial service. After- to the disease, they are never names on his list. “I’m going
in advance to secure the ward, he spelled out her forgotten. to keep writing as many
family’s blessing. Others name again, this time in her “I also hope to encourage names as possible,” he says.
were strangers. “We’re all hometown. parents who have sick chil- While the official cancer
in a fraternity that no one “I felt too emotional to dren to keep fighting, and to awareness month may be over,
wants to be a part of—losing a run,” he says. “So I walked know that they’re not alone,” to this father, honoring the
child,” he says. through the streets of Bondu- Zortman says. “There are oth- children who’ve fought the
Planning each route took rant, taking pictures of any- er people out there who have disease shouldn’t have an end.

HUMAN RACE STREET STYLE
J E S S O ’ N E A L , Ag e 3 3
“Because I have a longer torso,

tanks are usually too short
for me. That’s why I love this
THREE’S GapFit Breathe shirt. It covers

my midriff, and the open back
is stylish and airy on a hot day.”
COMPANY
THESE FAST MOMS C L A I R E PAG A N ,
BONDED OVER Ag e 3 5
MILES—AND A “Before I met Jenn
SHARED ADDICTION and Jess, I trained
TO FINDING THE a group of friends
PERFECT RUNNING to do their first
SHORTS. half marathon.
They gave me this
BY K ATIE NEITZ Tiffany necklace
to thank me for
MARATHON TRAINING being their coach.
is never easy. Especially I wear it every
when you have to get up at 4:30 single day.”
a.m. And it’s already 91 percent
humidity. And mile repeats are
on tap. And, oh yeah, your kids
back home need breakfast,
shoe tying, and chauffeuring.
Luckily, Claire Pagan, Jess
O’Neal, and Jenn Cronin have
a secret weapon: each other.
The women met in 2016 via the
Orlando chapter of Moms Run
This Town, and instantly clicked.
“We’d vent about adulting and
help each other through
struggles,” says Cronin, who
has 5-year-old twins. “We also
celebrated our joys and
successes together.” The
threesome splintered off to form
a group they call Triple Braided.
“I’m very spiritual, and in the
Bible, there is a verse that says,
‘Three are even better, for a
triple-braided cord is not easily
broken,’” says Pagan, who has
a 3-year-old daughter. “It’s
perfect for us.” Shortly after
meeting, the trio trained for the
2016 Space Coast Marathon “This is my first
with the goal of breaking four pair of Lululemon
hours. They all ran between shorts. I said I’d
3:45 and 3:50. “We killed it,” never buy them,
says O’Neal, mother to a but after these I
2-year-old girl. “I don’t think it was hooked. I’m
would’ve been possible without a bargain hunter,
each other.” Now, Triple Braided so I stock up
is on a quest to qualify for when they’re
the Boston Marathon. Follow on sale.”
their journey on Instagram
(@triplebraided), and check out
their run favorites, at right.
44 RUNNER’S WORLD DECEMBER 2017 PHOTOGRAPH BY CHRIS MCENIRY

“Sunglasses are a necessity running
JENN CRONIN,
in Florida. My favorites are Maui
Ag e 3 6
Jim. They’re nice and light without
putting pressure on my head—other “I have a dozen trucker
brands can give me headaches.” hats. At first it was
to shield my eyes in
the sun, but now it’s
my look. My husband
bought me this Billa-
bong one. The Ma-
terial Girl pineapple
tank caught my eye
because the fruit is a
symbol of friendship.
The back is meshy,
so cool in the heat,
and it’s cute enough
to wear when I’m
not running.”
“I made friendship
bracelets for the girls
using our favorite
colors and charms that
represent us. Mine says
‘focus’ and ‘breathe’ to
remind me to keep my
eye on the prize when
things get tough.”

HUMAN RACE
others—conversation ebbs and flows over

the miles, and every now and then a bit of
knowledge bubbles up. Run with enough
people over enough time, and before you
know it you’ve learned a little about a lot.
And usually without really meaning to.
This happens frequently during group
runs, which I suppose isn’t surprising.
A good group run, with the right mix
of people, can feel like a roving cocktail
party, but with sports drink instead of
cocktails and snot rockets instead of hors
d’oeuvres. Group runs lend naturally to
good conversation—when it comes to so-
cial lubricants, in my opinion, endorphins
and vulnerability (read: short shorts) beat
liquor any day of the week.
I’M FORTUNATE IN THAT I’ve been able to

run with a wide variety of people over the
years. Some in small groups, some in large
groups, some one-on-one. Some close to
home, others in distant towns and cities.
A handful of these running partners were
long-term training buddies. The rest were
passing through, or sporadic, or both.
Some I shared just a few minutes with.
They’ve come from all walks of life. I’ve
had opportunities to pick the brains of
biochemists and lawyers and psycholo-
gists; former Marines and current fighter
pilots; USPS letter carriers, urgent-care
physicians, mortgage specialists, patent
reviewers, teachers. Lots of teachers.
It’s impossible for me to recall all or
even most of the tidbits and trifles I’ve
collected from these fellow runners over
the years. The information quickly gets
DISTANCE
DID YOU KNOW THAT THE BEST subsumed into the General Knowledge
guide dogs aren’t used as guide department of my brain. But a few recent
dogs? They’re reserved for an even more examples do leap to mind:
LEARNING important job—breeding more guide dogs.

That’s a little something I
learned months ago, during a
• The difference between interpreting and
translating is that interpreters
work with spoken language;
RUNNING HAS MANY run with a blind friend (and her translators, with written text.
BENEFITS, BUT MY own guide dog, Jenny). • The Nav y’s “littoral com-
FAVORITE IS TRIVIAL. It was an airy, inconsequen- bat ships,” which look like the
BY MARK REMY tial bit of information—trivial, aquatic equivalent of stealth
really. It had no direct bear- bombers, are designed to oper-
ing on me or my life. Certainly ate in the littoral zone—close to
not on my running. But I loved shore.
learning it. By the time the three The author is a • Also: “Littoral zone” means
of us ended our run, not only Runner’s World “close to shore.”
had we logged five miles, I was a writer at large • Tests to determine mental
and the mastermind
bit more enlightened than when competency have built-in safe-
of dumbrunner.com.
we’d started. I loved that, too. For more, go to guards to foil those trying to
I find that this happens fair- runnersworld.com/ fake insanity. (Good to know!)
ly often when running with remysworld. • “Langered” is Irish slang for
46 RUNNER’S WORLD DECEMBER 2017 ILLUSTRATION BY TOMMY PARKER

“drunk.” (Also good to know.) only adds to the allure—but I know it’s
• In Japan the legal drinking age is 20.
“Knowledge cool and I know it enriches me. Certain-
• IBU stands for International Bitterness is more than ly it has something to do with actually
Units—the higher the number, the more talking with fellow humans (in real life!),
bitter the beer. a collection a habit most of us have been neglecting
• Dogs and cats can take trazodone for
anxiety, just like I do.
of facts, and for years. It has something to do, too, with
the dawning realization that the cliché
• It is possible to grow a marijuana plant in running is is true, that everyone really does have a
your backyard that is taller than a grown
man and so fragrant you can smell it from
more than a story to tell. Each of us—the lawyer, let-
ter carrier, teacher, former Marine—has
the sidewalk. (Note that I live in Portland, collection of a perspective, an informed opinion, some
Oregon.)
• McDonald’s employs a company histori-
miles. insight or specialized knowledge. All you
have to do is ask.
an. (Yep, I ran with him.) Somewhere Knowledge is more than a collection
of facts, and running is more than a col-
COULD I HAVE LEARNED all that stuff in both lies lection of miles. Somewhere in both lies
with a few Google searches? For the wisdom.” wisdom.
Speaking of, research suggests that
most part, yeah. I could also strengthen
my heart, legs, and lungs exclusively on running—the physical act—could improve
a treadmill in my basement. In both cas- things like how quickly we learn and how
es, though, I’d be missing the point in a much we remember, actually spurring
colossal way. changes in the brain.
Because something happens at that in- Fascinating, right? Just the kind of
tersection of learning and running. I don’t thing I’d love to discuss with someone on
understand how or why, exactly—which my next run.
THE NEW VENTRIX JACKET
RELEASES EXCESS BODY
H E AT S O Y O U C A N P E R F O R M
A T Y O U R B E S T.
TM
INNOVATION,
STYLE, CLASS.
THESE NINE
NEW PRODUCTS
MAKE RUNNING FEEL
EASIER AND MORE
COOL THAN EVER.
BY SAMANTHA LEFAVE
■
Roka Phantom
Ti Performance
Aviator Sunglasses
Finally, a pair of
shades that actually
stays put—for long
runs and sprints—
and has classic style
to wear all day. With
polarized lenses, a
lightweight titanium
frame, and multi-
directional, no-slip
ear and nose grips,
these babies can be
your one-and-only
pair of specs.
$300 and up
PHOTOGRAPHS BY NICK FERRARI DECEMBER 2017 RUNNER’S WORLD 49

■
Oros Essential
Quarter Zip
Think about astro-
nauts for a second:
Floating around in
space, those pros
know what gear
keeps them warm.
Thankfully, NASA
shared the intel, and
this zip-layer (along
with leggings, a vest,
and other apparel)
is designed with
SolarCore aerogel—
exactly what’s used
in space suit insu-
lation. Developers
strategically placed
panels of it in areas
we’re most likely to
lose heat (the core,
in this case). Plus,
the insulation is light-
weight and breath-
able on a run, so you
feel cozy—not hot or
constricted. $120
■
Apple Watch
Series 3
GPS has been avail-
able for, like, ever
on sports watches.
But built-in cellular
connectivity, which
allows you to make
calls, answer texts,
and stream music
without having a
phone even remote-
ly nearby? That’s
the dream. Now you
can run phone-free
and still stay safe.
$399 and up
PROP STYLING BY RACHEL STICKLEY AT BERNSTEIN & ANDRIULLI

■
Technogym resistance mimics a
Skillmill heavy sled push, and
Connect research found that
Instead of jumping manually moving
on a treadmill for the treadmill’s belt
sprints, pushing a required way more
sled for strength, activity from your
and squatting posterior chain—hey
until the cows come there, glutes and
home to build your hammies—than
glutes, this beast traditional treads.
allows you to do Look for one in fit-
everything on one ness centers like Life
self-powered ma- Time and Equinox, or
chine. Leaning low pinch pennies to buy
into the handlebars an at-home version.
and cranking the $9,075
■
Lululemon
Enlite Sports Bra
The search for a
cute, comfy sports
bra that truly holds
up to high-intensity
work is over. This
breakthrough came
after two years of
nonstop research
and testing by a
team of—ahem—
female engineers.
The result: a combo
of encapsulated
cups (to soften
bounce), four straps
instead of two (to
better mimic natural
breast motion), and
a buttery-soft tech
fabric. And did we
mention it comes in
20 sizes? $98
■
Nuun Performance
Endurance runners
need simple carbs.
But too many can
throw the micro-
biome out of whack,
leading to chronic
GI problems,
crap sleep, and even
worse recovery. This
balanced powder
has an ideal 12 to 13
grams of sugar
(derived from both
dextrose and su-
crose, which work
together to serve
different purposes)
for maximized fluid
delivery and nutrient
absorption. Now
you’ll have the en-
ergy to finish strong
without adding un-
necessary stress to
your gut. $20 and up

■
Bedgear
Performance Pillow
There’s a reason
you’re obsessed
with the feel of your
favorite running
tights: The fabric sheets and blankets,
keeps you cool, too). Add the fact
wicks sweat, and that you can take an
deflects heat, online customization
and those are all test to ensure that
things that help your choice caters
you snooze better, to your go-to sleep
too. So—light bulb position, and we’ll
moment—this sleep bet there’s a whole
company brought lot more shuteye
the high-tech mate- coming your way.
rial to pillows (and $200 and up
■
Aftershokz
Trekz Air
Bone-conduction
headphones that
deliver music
through your
cheekbones have
had problems in the
past: leaky sound, a
clunky design. This
upgraded model
solves all that with a
20-percent-lighter
frame and audio
enhancements. And
considering nearly
one in three adults
experience hearing
loss by age 65, it’s
time to take the
earbuds out and plug
cheekbones in. $150
FOR MORE INFORMATION AND TO PURCHASE ANY OF THIS

58 RUNNER’S WORLD DECEMBER 2017 GEAR, GO TO RUNNERSWORLD.COM/GEAROFTHEYEAR.
■
Balega Silver
The no-slip con-
struction of these
performance socks
is already top-notch,
but this year the
company upped the
ante by weaving
silver ions into the
material. Translation:
The all-too-familiar
stank from a sweaty
run is no more. The
silver interrupts
bacteria’s ability
to form chemical
bonds that allow it
to reproduce and, in
turn, stink. Oh, and
the socks also have
more compression
than ever, so you
have more comfort
as you stride. $15
“I have no clue where
the title came from,
but people have
called me ‘The Mayor
of Running’ for years.
Running saved my
life, so I take it as a
badge of honor.”
Bart Yasso has punched in at Runner’s World for 30 years. He started in the
mail room, rose up to rep RW at expos—some 1,280 of them—and went on to
help edit memorable features, judge our annual cover contest, and, naturally,
test hundreds of shoes. He’s also held the most enviable job on our masthead:
Chief Running Officer. In that role, he’s championed thousands of runners
at events around the world. As one editor put it, “From Olympic medalist to
beginner, anyone who dares to try is an important member of Bart’s running
tribe.” Upon his retirement this month, our mayor, chief, and runner-hero
leaves sneakers impossible to fill. Luckily, we’ll always have his good advice.
Read it here, in this excerpt from Bart’s newest book, Race Everything.
BY BA RT YA SSO W ITH ER IN STROU T

P H O T O G R A P H S B Y M AT T R A I N E Y

The many race-faces of
Bart Yasso, from far left:
1991 Pikes Peak Mara-
thon; 1988 Rodale race;
2001 Rome Marathon;
1989 Badwater ultra-
marathon; 1982 New
York City Marathon.
It was fall of 1977, and I was a 21-year-old had fallen into. My older brother George— tors in the lead pack. By mile two, I was
who had wasted my teen years on ciga- one of six siblings—took notice of a kind of predictably suffering a slow death and
rettes, beer, and weed. I headed out for metamorphosis happening, and as a father a waning pace. By mile three, I wanted
my first run in cutoff jeans cinched by a figure to me, he encouraged this turning to vomit. George pulled away and never
belt, a Budweiser T-shirt, and a pair of point in my life. looked back.
old Keds. I ran straight to a bar about a By 1980, George had goaded me into I crossed the finish line in about 40
mile away. When I arrived, I celebrated running a 10K with him in Moore Town- minutes, and placed 40th out of 240 peo-
by downing two beers—then I walked ship, Pennsylvania, close to where we ple. Not bad, I thought. Something inside
PHOTOGRAPHS COURTESY OF BART YASSO
home. It was an inauspicious start to a life grew up in Fountain Hill. I had a giant, was stirred.
forever changed by running, but it was a shaggy beard that covered most of my When I headed back to my car, the
start nonetheless. face, along with flowing, unkempt hair. I windshield was covered with flyers ad-
I had been inspired by my daily walks looked like a running caveman. I was re- vertising other upcoming races in the
with my girlfriend’s dog, Brandy, who luctant and had no idea what I was doing, area—the 1980s equivalent of email
showed unadulterated joy when she was but as is the most important point for any- marketing. George was smart enough
liberated from her leash, free to romp and thing in life, I showed up. to appeal to my competitive nature and
play. Those walks eventually morphed When the gun went off that morning, challenged me to a rematch. Three weeks
into runs by myself, gradually enjoying my I shot out in a 5:20 first mile, naively go- later we were back on a 10K starting line,
own sense of freedom from the dark days I ing with a group of seasoned competi- this time in Easton, Pennsylvania, where

I was struck by the challenge and a
new feeling of purpose. from the mileage grind.
I held myself back for the first Bart’s Four Ways I incorporate all kinds
few miles, then surged past George into my week even
around mile f ive. By the time I to Run Forever when I am training for
reached that finish line, I was aware a race. One of my go-to
on some subconscious level that my forms is hands-free
I don’t pretend to have some
life would never be the same. I was elliptical sessions. It’s
grateful. And I was, of course, hooked. magic formula for racing. (If I did, a nonimpact way to
I’d patent it and cash in!) But I simulate running.
I
have gleaned a bit of wisdom that
n no way could I have fath- GIVE YOURSELF
omed that by tr y ing those
might help prolong your time and
enjoyment in the sport. Here, my
4. THE BEST FUEL
couple of 10K races, I was Talking about nutrition
embarking on a running career that top nonrunning tenets to follow: is akin to talking
would span more than 40 years. I politics or religion, so
didn’t know that this sport would let it be known that
take me to events all around the STRENGTH- HAVE A GO-TO I’m not prescribing a
world, on all seven continents, run- 1. TRAIN 2. WARMUP plan to anybody. That
ning in at least 1,200 of the some We’ve learned that this In running, flexibility said, I can’t help but
1,800 races I have attended, and kind of supplemental increases our range think that sticking to
distances from 1 to 146 miles. work can reduce injury of motion, and some mostly healthy choices
And while I’m now untied from a risk, improve running forms of stretching and allowing myself
race clock, happy to let it tick away economy, and contrib- indeed keep us injury- indulgences from time
while I take my time to meet new ute to good running free—but we also don’t to time has led me to
people and look at the scenery, that posture. I try to get to need to achieve Gumby better running. What
wasn’t always the case. For decades, the gym twice a week, status. If we get too I believe is the big
my watch determined the success or and focus on exercises limber, we lose a bit of myth in the running
failure of running—until a time was that build stabilizer efficiency. However, community is that
no longer worth chasing. muscles, and partic- if we get too stiff, we “if the furnace is hot
That began with my first bout of ularly the ones that can’t get out of bed. So, enough anything will
Lyme disease in 1990, just after I fin- support the muscles before a run, do some burn.” It’s simply not
ished the Lake Waramaug 50-miler we use for running. dynamic movements true. Better food leads
in Connecticut. In a short span of To do that, I per- that will help wake up to better athletic per-
time I went from running 50 miles form a combination of the muscles that have formance, and a higher
in six hours and 11 minutes to strug- the basic moves below. been sleeping all night quality of life. Balance
gling to cover one mile. I was mis- Of course, there are or all day at your desk: tends to be the critical
diagnosed at first with the flu and countless variations walking lunges, squats, factor in all things,
went untreated for years. and many more exer- leg swings, high knees, including what we eat.
Then, in 1997, I climbed Mount cises to explore, but and butt kicks. What’s worked
Kilimanjaro and unknowingly had incorporating these in for me personally is
another serious bout of Lyme-related a workout will give you CROSS-TRAIN being a vegetarian. My
illness. I made it all the way to Kibo a solid strength base. 3. While running reason is ethical—I
Hut—the final camp, just six miles is about the only way have a deep love for
shy of the summit—when I had to call • Planks & side planks to become a better animals. I haven’t eaten
it quits. I woke up unable to see out • Bicycles runner—sorry, there’s meat for a very long
of my right eye, and the right side of • Supermans no substitute for it!— while, and I practice
my face was paralyzed. I ended up in • Russian twists cross-training can help veganism about 90
a local hospital, where the staff was • Mountain climbers increase cardiovascu- percent of the time (I
ill-equipped and sent me to Nairobi. • Bridges lar fitness if you en- sometimes think my
The paralysis began to weaken my • Classic pushups gage in forms that keep recovery food of choice,
right lower extremities, too. • Body-weight squats your heart rate up. It pizza, is what prevents
When I returned from Kili, I went (include single-leg) can also make you a me from becoming full
through a long course of recovery • Lunges more well-rounded vegan). I also stay away
and antibiotics to try to rebuild the • Burpees athlete, which will from food wrapped in
strength that the disease had stolen. • Hamstring curls with lead to fewer injury plastic. Instead, I opt
To me, doing this was significant, a physio ball risks. Plus, you’ll get for real whole foods—
sort of line in the sand. Just 13 weeks • Pullups stronger by working lean protein, whole
later I was on the starting line of the • Dips different muscles, too. grains, legumes, fruits,
Chicago Marathon to pace the three- • Calf raises To me, cross-train- vegetables, and healthy
hour group. Getting to that race and • Dumbbell squats to press ing is a good time to fats. No matter your
helping a bunch of people achieve a • Dumbbell bench press try something new or diet preferences, this
goal was my motivation to get back just take a mental break last part is key.
Bart’s Seven Reasons
to Toe a Starting Line
Putting events on the calendar
can lead to all sorts of good
results—and not only the kind
that are measured by times
and personal records. These
seven racing benefits have more
lasting impact.
ACCOUNTABILITY A CHANGE OF
1. Registering for a
race and forking over
3. SCENERY
Every runner gets stuck
hard-earned dollars gives in a rut once in a while,
your running increased when training feels
importance and prior- forced and the drudgery
ity. Now you’re more of the routine starts to
accountable because wear us down. To me,
you have to be prepared that’s the perfect time
to run to the best of to scan the internet for
your ability on a speci- events that offer some
fied date. That doesn’t sort of new challenge,
necessarily mean you’ll or are in a place you’ve
run your fastest. But it wanted to visit but never
does mean you’ve made a had reason to go. You can
commitment to train. find races in every corner
of the world if you look
A TEST OF hard enough. Choosing
2. FITNESS
Often, races are just
one that stokes new
inspiration or excitement
measuring sticks—oppor- can get you back on track.
tunities to gauge where
our fitness is and where CAMARADERIE
it needs to improve. And
it’s easier to give yourself
4. I say it over and
over again, but truly
an honest check when the greatest gift that
you’ve pinned a race bib running has given me is a
to your shirt and lined up global community of like-
with other people. You’re minded people, most of
not there to compare whom I’ve met through
yourself against anybody races I attend. If you train
else, but the presence of mostly on your own and
those around you can are looking for buddies,
bring more out of you the first place to find
than just another solo them is at a race. You can
timed run. This isn’t a strike up a conversation
pass/fail test—it’s just a with just about anybody
way to find out what you and it’s not even awk-
need to work on next. ward. There’s a genuine
“we’re all in this togeth- into shape after that horrible episode in ule, and most of my routine revolved around
er” mentality among run- Africa. After we crossed the finish line in a my performance. It’s what got me hooked and
ners on a starting line. speedy 2:59:30, I had a surge of confidence kept me engaged for many years, even after
and knew I needed to pick another race, and Lyme disease made it more difficult.
INSPIRATION one that was just for me. My health has forced me to constantly
5. FROM THE TOP I headed to the Smoky Mountain Marathon redefine the role that running plays in my
One of the most unique in Tennessee. It was a scenic course with life. Everybody has an evolution and jour-
parts about our sport is tough terrain that took away all the pressure ney of their own, for reasons that are as
that anybody of any age to chase a specific time. Besides, I knew those varied as why we all enter this sport at
or skill level can run the PR days were over for me. I trained hard, but all. But the common denominators I’ve
same race as the pros. ran less. I left my watch at home more often found in achieving a lifetime of running
Those poor saps on the than not. I took in the surroundings on runs are an ability to listen to your body and
league basketball team I had done thousands of times but I had nev- the confidence to step away temporarily—
will never play in the er really seen. Then I drove to Tennessee not only when you’re forced to because of
same game or on the with the idea of hiking the hilly stretches sickness or injury, but also when you feel the
same court as Steph of the route and running the rest. My only urge to try something new. Some breaks for
Curry, but we runners goal was to cover 26.2 miles. me, like focusing on racing an Ironman or rid-
line up behind Shalane The day of the Smoky Mountain Mar- ing my bike across the country, have given me
Flanagan, Desiree Lin- athon, with a year of turmoil behind me, the experiences of a lifetime and the ability to
den, and Meb Keflezighi I approached the challenge with a degree return to running refreshed and rejuvenated.
all the time. They may of patience and calmness that marked a In its absence, you can regain a perspective
finish hours ahead of us, new era in my running career. And per- on why you started running in the first place.
but we’re following in haps in this I learned a truth: that the I think back to my first marathon, and I
their footsteps every step tighter you cling to something, the harder realize it had about 300 participants in it.
of the way. That’s pretty it is to hold on to. I had loosened my grip on Now 5,000 runners is considered a small
cool. running, finally, and by mile 20 I was leading 26.2, and New York City hosts 50,000 every
the race. Who would have thought? Certainly November. When I started running, so few
INSPIRATION not me. At age 43 I won my first marathon. women lined up at races of any distance.
6. FROM
EVERYWHERE ELSE
I would go on to have yet another case of
Lyme disease, and after I left the hospital
Now they account for 57 percent of all race
finishers in the United States. The doors are
I leave races in awe of with this third bout, I never regained my open for more people to participate in events
the accomplishments of prior fitness level. Now, I am humbled to than ever before, and I’ve seen runners of
so many different kinds run a few miles a week, aware and respect- every stripe flock to be a part of them.
of people: older runners ful of what my body can muster. The people As I near my retirement from Runner’s
still crushing their goals; I meet in the running community inspire World, I sometimes still can barely under-
newer people, some of me to keep going. And while I have slowed stand how a 10K in Moore Township, Penn-
them trying to lose a down tremendously, my connection with the sylvania, has brought me to this place. When
few pounds or just run sport has only strengthened. George goaded me into it, he was urging me
farther than ever before; away from an inevitable dead end. At the time
W
those fighting cancer and I didn’t have a path forward or a compelling
other illnesses—their hat i’ve come to realize is reason to improve upon a life that revolved
strength and determina- that when the gun goes off, we around booze. I drove deliveries for a phar-
tion is beyond admirable. all follow the same course to the maceutical company. Without a college de-
If you’re looking for finish, but each of us has taken a different gree, I had little direction—until I discovered
motivation, it’s every- path to the starting line. Sometimes it’s rid- where my running could eventually lead me.
where. If you leave a race dled with obstacles of every sort. Other times And that’s what I love most about racing,
without being touched we are blessed with smooth sailing and what has remained consistent
by it, make sure you still from day one. But when you line through the years: It allows us to
have a heart. up with hundreds or thousands of dream, to realize the results of
others on race day, you will find hard work, to challenge ourselves
FUN hundreds or thousands of differ- to take risks and be bold. For so
7. Right. Did I men-
tion that this is supposed
ent goals, expectations, and rea-
sons for being there—all of them
many, just showing up at a start-
ing line is an act of courage, a kind
to be fun? Race events valid and important. of bravery that teaches us how to
try to make it that way. Your running life, like mine, will push past our perceived limita-
Bands, food, festival-like go through seasons. When I start- tions to find out if we can do—and
finish line areas—it’s a ed, I was motivated by competitive be—something more.
celebration of running. goals. I wanted to beat my brother So, yes, I say race everything
Read more
You can’t help but get George. Then I wanted to qualify from Bart— you can, for as long as you pos-
caught up in the atmo- for the Boston Marathon. I wanted including how sibly can. And never limit where
sphere and smile. And to get faster and I wanted to win. to prep for any your running ca n ta ke you. I
race distance—in
that is a perfectly legal I held on tight to my mileage, my Race Everything , can’t wait to see where it takes
performance enhancer. workout paces, my racing sched- available now. me next.

WHY SYMMETRY
MATTERS
AT THE END OF THE DAY,
all runners want to get
better at their sport and
prevent injury. Symme-
try—or a lack thereof—
plays a crucial role in both.
“If a runner is asymmetrical, one part
of the body may have to work harder than
the other to compensate for weakness.
That doesn’t mean you’re definitely due
for an injury, but it increases the likeli-
hood,” says Joe Holder, a Nike+ Run Club
coach and trainer. “Runners have some
of the highest incidences of injuries, and
a lot of that has to do with not properly
fixing muscular imbalances.”
Take, for example, a runner who is
quad-dominant, meaning they rely heav-
ily on the quadriceps for force. If you are
constantly working those muscles—in-
stead of equally recruiting their counter-
parts, the glutes and hamstrings—you’re
likely to end up with a quad strain, IT
band syndrome, or knee pain, says Reavy.
YOU’VE HEARD ABOUT SYMME- moving in all three planes of Even if your imbalances don’t man-
try before: It’s a mathematical motion, explains David Reavy, ifest as injuries, that doesn’t mean they
principle that denotes exact a Chicago-based orthopedic aren’t holding you back. Imagine an eight-
equality on two sides. A but- physical therapist. “You’re go- minute-per-mile runner with an asym-
terf ly’s wings. A snowf lake. ing forward and back in the sag- metry in his hip flexors. That asymme-
Your face. Some elementary ittal plane, and your body is also try could cause the glutes to power down,
school teacher probably taught twisting, which is movement in Reavy says, freezing the runner at that
you about all of this years ago, the transverse plane,” he says. eight-minute pace because he can’t tap
and you likely haven’t thought “Meanwhile, the feet move in into more glute strength. “When more
about symmetry since. But you the frontal plane.” Balanced muscles are brought to the party, you
should, and especially when it body symmetry means there’s don’t fatigue as quickly because your
comes to running, because an an equilibrium of work and en- whole body absorbs force, versus placing
asymmetrical body could be the ergy in those three planes—your it all on a certain area,” he adds.
culprit behind a nagging injury, muscles are all working togeth- The trick? Pinpointing those areas of
or what’s keeping you from fi- er as one unit, Reavy says. inefficiency.
nally nailing a new PR. Sadly, none of us will ever be
“Evaluating and working on perfectly symmetrical because,
symmetry is one of the top tips well, we’re not robots. Even Us- FIND YOUR
I would give new and veteran ain Bolt, the greatest sprinter of
runners alike,” says Michael all time, made headlines earlier TROUBLE SPOTS
Johnson, four-time Olympic this year for his asymmetrical ASYMMETRIES TEND TO
gold medal winner and founder gait. Still, “of all the athletes make themselves known
of the Michael Johnson Perfor- that we work with,” says Lance under extreme circum-
mance training programs. “It Walker, the global director of stances, like when you’re
can lead to efficiency, which is performance at Michael John- running a marathon or
very important for both sprint- son Performance, “runners can blasting through a sprint, says Walker.
ers and distance runners. The potentially yield the most per- But if you wait until a race to recognize
more efficiently you run, the formance and injury-prevention and attempt to correct them, it’ll be too
faster you can cover distance, benefits from symmetry.” In late. “If you haven’t planned your train-
and the less fatigued you will short: If you can identify—and ing so that your weakest link doesn’t
be because you’ve eliminated or correct—your asy mmetries, break under extreme conditions, you’ve
minimized wasted motion.” you’ll tap into stores of running set yourself up for failure,” says Walker.
When you run, your body is potential. “Dumping more volume, or miles, on

your system without leveling up in measuring time, distance, and heart THE TEST
strength, stability, mobility, flexibil- rate,” he says. “But when you drive a
ity, and balance means asymmetries car, you don’t look at how far it’s gone, THESE SIX MOVES CAN HELP YOU
are just going to expose themselves how fast, and how much gas it used EVALUATE SYMMETRY. RE-TEST
at the worst possible time, leading to without glancing at the tire pressure, EVERY EIGHT WEEKS, AND NOTE
a less-than-optimum performance.” too. Analyzing symmetry gives you a ANY WEAKNESSES SO YOU CAN
Unsurprisingly, pain is the biggest clearer, more well-rounded picture of ADDRESS THEM WITH A PT.
tip-off that there’s an imbalance. what’s going on.”
But it may not be where you think. In-Line Lunge
“Eighty percent of the time when you
feel an injury, it’s referred pain, which FIX THE A Start in a narrow
lunge, right heel aligned
is when it’s felt somewhere other than
the actual source,” says New York PROBLEM with ball of left foot.
Hold a towel vertically
City–based trainer Kira Stokes. “Pay THERE IS NO CURE- down your spine, right
special attention to one-sided pain or a ll for a sy m met r y. elbow pointed toward
FOLLOWING SPREAD: HAIR & MAKEUP BY COLLEEN KOBRICK; STYLING BY ARGY KOUTSOTHANASIS; CLOTHING: GAPFIT MEDIUM IMPACT SPORTS BRA ($39.95), ADIDAS TECHFIT SHORT TIGHT ($30),
tightness—that’s a clear indicator.” Just as every runner’s ceiling and left hand at
Your pelvis is a prime example, gait is different, im- lower back.
B Lower into a lunge,
says Reavy. “The hip and foot are de- balances unravel in
keeping towel straight.
pendent on the pelvis, and the knee unique ways. “It’s about getting to
PAY ATTENTION TO:
depends on the hip and the foot.” So know your own body, and having peo- Front knee. If it’s mov-
if you feel knee pain, the root cause ple whom you trust take an objective, ing away or toward the
could be a pelvic imbalance, he says. quantifiable look to help you identify midline, it could mean
Paying closer atten- where you can improve,” an imbalance in the hips
tion to how your body says Walker. and glutes.
feels during strength-
training can help you “IF YOU TRAIN First, ma ke a n ap-
pointment with a phys-
zero in on problems.
“If you’re doing a glute-
SO THAT YOUR ical therapist who has
a strong background in
Deep Overhead
Squat
specific exercise, do you WEAKEST LINK manual therapy. “This
A Start with feet
feel your glutes work-
ing? There are primary BREAKS UNDER means they’re trained
to identify muscular and
slightly more than
EXTREME
shoulder-width apart.
mover muscles and sec- skeletal imbalances, and Hold a towel and lift
CONDITIONS,
ondary mover muscles; many offer free screen- overhead.
if you’re doing a squat ings,” says Reavy. “They B Sit into a deep
correctly, your glutes
should take the prima-
YOU’VE SET UP can tell you what your
alig nment looks like,
squat, towel aligned
over feet.
r y load,” says Reav y. FOR FAILURE.” examine flexibility, and PAY ATTENTION TO:
Knees and heels. If the
“That’s something you tell you what muscles knees cave in, that can
can clearly feel.” are and aren’t firing.” indicate hip weakness.
Your phone can be a helpful tool, From there, your PT can prescribe If the heels come off
too. Have someone take photos and exercises that are appropriate for im- the ground, that means
ATHLETIC PROPULSION LABS WOMEN’S TECHLOOM PHANTOM RUNNING SHOES ($165)
videos of you at the beginning, mid- proving your specific weaknesses. calves may be tight,
dle, and end of a run. “Analyze them In general, though, Holder rec- limiting ankle mobility.
and ask yourself: What’s happening ommends that runners incorporate
to my knees when my foot strikes? microcycles of one-sided strength
Are they going in or out? And how work (think single-leg squats and glute Hurdle Step-Over
high is my kick? Are my arms cross- bridges), plus exercises that work
A Stand in front of a
ing the front of my body? All of those multiple planes of motion at once to
hurdle or step with feet
things can be clues to whether your ensure the body is equally challenged.
together, holding a tow-
body is out of alignment,” says Stokes. That’s where the following rou- el directly overhead.
Th e r e ’s e v e n w e a r a bl e f o o t- tines come in. The first will help you B Lift knee to step
bed technolog y that can tell you establish your baseline with six easy over the hurdle and
how sy mmetrica l your stride is: screening moves that bring asym- bring your heel to the
Athletes at Michael Johnson Per- metries to light (see “The Test”). floor. Step back to
formance use RPM2 ($499), a footbed- The second is loaded with symme- start. Repeat on other
measurement device that provides try-promoting strength moves, which side.
PAY ATTENTION TO:
data related to deficiencies in gait, you should incorporate into regular
Path of your front leg.
range of motion, force, and power. workouts to stay in peak performance If you kick the leg out,
And Walker believes there’s more mode. Do the exercises three times you could be lacking hip
symmetry-promoting technology to a week, and you’ll soon be running mobility or strength.
come. “Right now, we’re only really stronger, faster, and smarter.
THE SOLUTION
Triceps Pushups PAY ATTENTION TO:

Butt and shoulders. If
A Start at the top you’re “worming” up
of a pushup position, butt first, that could
elbows tucked in by signal core weak-
your sides. ness. If your shoulder
B Perform a push- blades aren’t moving
up, keeping elbows in sync, there may be
tucked and body in a an imbalance in your
straight line. postural muscles.
Thoracic Spine shoulder upward.

Rotation Switch hands and
repeat on other
A Start on all fours, side.
spine in a neutral PAY ATTENTION TO:
position. Place left Your rotation, or lack
hand behind head. thereof. If you are
B Rotate left elbow able to rotate farther
toward right forearm on one side, that may
as far as possible. indicate an imbalance
C Reverse the in core mobility and
motion, rotating left flexibility.
Single-Leg
Tap
WORKS Ham-
strings, glutes,
and improves
stability
A From a standing
Same-Side PAY ATTENTION TO: position, lift left foot
Bird Dog Your positioning, and hinge forward at
ILLUSTRATION BY NAME GOES HER
and overall ability to the hips, keeping them

A Start on all fours perform the move. square, until you can
with a neutral spine. If you’re leaning too tap left fingertips to
the floor.
B Extend right arm far to one side, or
and leg, keeping hips you simply can’t do
B Return to starting
square. Hold for a the exercise, you
position without letting
few seconds. Return may have weakness left foot touch floor. Do
to start and repeat on or instability in your 10 to 12 reps. Repeat
the opposite side. pelvis and core. on opposite side.
“THINK OF THESE MOVES AS PREHAB TO AVOID REHAB,” SAYS STOKES. DO THEM THREE TIMES A WEEK;
PERFORM THE INDICATED REPS OF EACH MOVE, REST FOR 60 SECONDS, AND REPEAT THE CIRCUIT TWO MORE TIMES.
Single-Leg
Squat
WORKS Hips,
quads, glutes,
and improves hip
stability
A Stand on left foot

with right foot lifted
slightly off floor.
B Lower into a squat,

keeping your right foot
lifted (you can reach
arms out for balance).
Press through left heel
to return to standing.
Do 10 to 12 reps;
switch sides.
Single-Leg
Glute
Bridge
WORKS Glutes,
improves core
control
A Lie faceup with

feet planted near
butt, arms at sides.
Extend right leg toward
ceiling, foot flexed.
B Squeeze glutes to
lift hips as high as you
can. Hold at the top
for 2 seconds, then
lower until hovering
just above the floor.
Do 10 to 12 reps;
switch sides.

A Lie on right B Squeeze thighs A Lie on right B Keeping
Side-Lying side, legs together and
Clamshell side; stack heels together,
Leg Lifts stacked. Extend lift legs several WORKS legs with raise left knee
bottom arm to inches. Hold 2 Hip abductors, knees at 90 toward the
WORKS Core, hips, rest head on seconds; lower degrees. Rest ceiling. Return
glute medius, glutes, and
shoulder, and legs to hover improves hip head in right to start. Do
and improves hip place top hand above floor. Do hand and place 10 to 12 reps.
stability rotation
on floor in front 10 to 12 reps; left hand on Repeat on
of chest. switch sides. floor. opposite side.

Compound
Bird Dog
WORKS Core, and
improves stability
A Start on all fours,

spine in a neutral posi-
tion, right arm and left
leg lifted and extended.
B Pulse arm and leg up

an inch and down an
inch twice.
C Bend right elbow

and left knee under
torso until they touch.
D Return right arm and

left leg back to start.
Moving at the same
time, guide arm and leg
straight out to sides
to about 2 and 8 on a
clock.
E Return to start. Do
10 to 12 reps of the en-
tire sequence. Switch
sides and repeat with
opposite arm and leg.

Catch
Me If
Hobbled by a medical misadventure, a writer returns to racing in
You
the wacky and wonderful Wings for Life World Run.
By Todd Balf
Can!
▲
The author and
the trekking
poles that
helped power
his comeback.
PHOTOGRAPH BY CHRIS CARDOZA DECEMBER 2017 RUNNER’S WORLD 75

It’s 3:45 a.m. vans for a ride back to the Valencia area.
(In my imagination I think of the car as
at the Westfield Pac-Man, relentlessly and ruthlessly de-

vouring runners.)
My concern is that my pace is fixed and
Valencia Town
slow. More specifically, my concern is that
of the 2,500 at our Valencia starting line
(including a small lineup of wheelchair
racers at the front) and another 152,000
Center, an upscale worldwide, I will be the first one caught. In

this format, the first shall be last.
Hence my urgent ask of moral guidance
PHOTOGRAPHS COURTESY OF CARLO CRUZ/ WINGS FOR LIFE WORLD RUN (CALIFORNIA); MARV WATSON/RED BULL CONTENT POOL (FLORIDA); CRAIG KOLESKY/RED BULL CONTENT POOL (SOUTH AFRICA);
from Baker, who has worked the last 18
shopping district years to overcome a devastating cervical

spinal cord injury suffered in a motocross
accident. After it, he wasn’t sure he’d be
able to eat without assistance. And yet as a
self-described “recovering quadriplegic”
in Santa Clarita, California, characterized hour of the night doesn’t help. And yet he has twice pedaled across the country
by a central plaza of red pavers, ornamen- there’s some justness that my “comeback” on a bike, won his division in the 2011 USA
tal flower beds, and, at this predawn hour, is here, a global event organized and Cycling Paralympic Road National Cham-
thousands of runners who’ve courageously funded by Red Bull to raise money for the pionships, and walked 20 miles in six days
heeded their alarm clocks. I am one of them. treatment of spinal cord injury. The race across Death Valley. I’d visited his new
The Wings for Life World Run road race is run simultaneously at 111 locations in C.O.R.E. Centers gym yesterday, where he
starts in 15 minutes, and I thread through 58 countries at 11 a.m. UTC (Universal is training others to battle like he has. In
the crowd in pursuit of Aaron Baker, a for- Time Coordinated). In Dubai it’s 3 p.m. last year’s World Run he walked with a cane
mer amateur motocross champion and cur- and 100 degrees. Here in California, just and made it a half mile. This year he is aim-
rent event ambassador. I want to ask him north of L.A., it’s dark and cold. But even ing for more.
about certain planned race tactics of mine. that isn’t my chief concern, especially I’m what you might call a “recovering
I find him standing on a large swath of red because the event start is supercharged bipedalist”: proudly upright and moving
carpet with a long white banner behind with big stadium lights, frenzied musical forward, but new in every way to a world
him inscribed with personal “Why I’m run- entertainment, a PA announcer in a kilt, Baker has long and boldly inhabited. My
ning” messages. Wrestling with some guilt, and, naturally, caffeinated drinks. legs are partially paralyzed, so when I’m
MARCIO RODRIGO/RED BULL CONTENT POOL (TAIWAN); MARK DADSWELL/RED BULL CONTENT POOL (AUSTRALIA)
I tell Aaron that what I’m planning feels like No, the principal reason for my anxi- ambulating, and especially in windy condi-
cheating. “It’s definitely not!” a friend of his ety is the white SUV with sponsor decals tions or on unfamiliar terrain, I’m thinking
interjects from the seat of a wheelchair. parked to my left. It’s the dreaded Catcher about one thing: not falling.
The mere fact that I’m racing at all is Car, driven by a pro race-car driver who, In pursuit of more speed, I’d purchased
clouded in conflict and confusion. The in this novel format, gives the field a half- two trekking poles yesterday to replace my
hour head start and then rolls out at an ini- one banged-up aluminum cane, which was
tial pace of 15 kilometers per hour, adding technically all I needed to stay upright. Was
speed every hour. When the car overtakes that cheating? “Nah,” says Baker. He smiles
a runner, sensors read the race bib’s timing and tells me to relax. “Use two of them this
THE WORLD tag. For that runner, it’s race over, and he
or she can then board one of the courtesy
year, one next, and maybe none the third.”
Sound advice, most likely. So I ignore
RUNS IN UNISON
Scenes from the simultaneous start of the 2017 Wings for Life World Run all around the globe.
SANTA CLARITA, CALIFORNIA SUNRISE, FLORIDA PRETORIA, SOUTH AFRICA TAINAN, TAIWAN MELBOURNE, AUSTR ALIA
4:00 a.m. 7:00 a.m. 1:00 p.m. 7:00 p.m. 9:00 p.m.

▲
it. It’s what you do when you race, espe- leg deadened from paralysis, I Santa Clarita I wasn’t convinced.
cially after a very long time. You make couldn’t lift either more than men’s wheelchair I thought about the guy I’d
winner Domonic
rash decisions. Discard logic. When the a few inches. My spine, rebuilt Corradin rolled seen recently when I glanced
PHOTOGRAPH COURTESY OF CHRISTIAN PONDELLA/ WINGS FOR LIFE WORLD RUN
starting gun sounds at 4 a.m., we all with rods, screws, and a fused 10.14 miles before up at the floor-to-ceiling mir-
take off in one mad rush, me with a sin- portion of my fibula, didn’t flex being caught. ror at Walgreens, coming down
gle trekking pole, others in wheelchairs, well. I couldn’t bend over to the aisle looking old and wobbly
most just looking like normal racers. pick up a dropped coin. with a flared-out knee on the
Behind us, the Catcher Car idles at rest. Nonetheless, I progressed right and loose hips all around.
For now. from a wheelchair to a cane and a leg- I had a mild Trendelenburg gait, in the PT
lifting orthotic to counteract my dropped parlance, which doesn’t sound bad until
FOR WEEKS I’D BEEN fretting over an left foot. I’d been insistently walking a mile you look at the YouTube videos. (Or the
existential question: Can somebody like a day in my neighborhood, not because I Walgreens mirror.) Some days were better
me race? I’d run (and written about) races expected to get better, but because I feared than others, however, and some days when
my entire adult life until two and a half getting worse. For a while I timed myself, nobody was looking at the grocery store
years ago, when I’d been diagnosed with but stopped earlier this year after I reached and I felt peppy, I’d pick a vacant aisle and
bone cancer in my lower spine. I emerged a plateau. try to run a few strides behind a grocery
from an operation disease-free; unfortu- Then Jess Smith, a PR rep aligned with cart. I would feel my legs turning over in
nately, I suffered a spinal cord injury in Wings for Life World Run, saw a story I quickening succession. Like a runner.
the surgery that resulted in sensory and wrote in The New York Times and invited Thinking about the race, I kept coming
motor damage to both legs, particularly me to the California race. She said that be- back to one troubling thing—the unusu-
the left. With the diseased psoas muscle cause the event had no physical finish line, al format seemed to accentuate my state of
removed from my right leg and my left it empowered every entrant, every result. severe slowness. But Jess said no, it wasn’t

▲
like that at all. Others like me The author ton house to one of the main spiration of a hard effort, I wasn’t sure
would be there. Yes, there’d be makes friends st reet s in tow n a nd back ; what “speed walking” on a treadmill in a
with his nemesis,
some world-class endurance Santa Clarita
then to the baseball field and climate-controlled YMCA had to do with
athletes, some on foot, some in Catcher Car back. I counted my steps in running in the dark with whooping people
wheelchairs, but she promised driver Mitchell a six-minute test used for re- pregaming with Red Bulls.
deJong (right). So in the last week prior to leaving for
all sorts. My sort. Those who covering stroke patients to see
had the fire to compete, albeit how I measured up. I studied Cali, I went to the local track armed with
with a body that felt wrong for a the biomechanics of walking my cane and Strava. I couldn’t remember
PHOTOGRAPH COURTESY OF CHRIS TEDESCO/ WINGS FOR LIFE WORLD RUN

race bib and a starting line. The race, and the and running, attempting to understand the last time I was on a track. The last 5K I
act of racing, was a commitment to hope, she how to do something I had never thought did was a couple of years before I got sick, a
suggested. Everyone was welcome. twice about before my surgery. I collected charity race in nearby Ipswich I ran in 27:34.
Recently a friend told me about leading stories of people who’d defied doctors to My best quarter split was 7:54. My over-
some middle-school kids on a casual bike make breakthroughs. One of them, a young all mile was 33:30. At that rate the Catcher
ride and cautioning one who repeatedly woman named Victoria Arlen, would be in Car would be rolling three and a half min-
kept charging in front. “Nick,” she said, the race with me in California. She’d been utes before I’d knocked off a mile. That’s if
“there’s no racing.” Nick replied, “I’m not in a wheelchair for almost half of her life my track time equated to dark roads.
racing, I’m just trying to get ahead of the but was able to miraculously rise up out of There was a time in my life when I wrote
others.” Nick was unwittingly profound. it after relentlessly training for 18 months. about a lot of unusual adventures I tried
Racing is complicated: why we do it, how She’d been walking for less than a year and that I wasn’t particularly adept at. I at-
we do it, when we do it. The Wings for Life decided only a few weeks before I did that tempted to become a whitewater guide for
World Run website suggested participants she’d like to try to run. one assignment, even though I was uncom-
have a distance goal. The idea: We weren’t As the countdown to race day neared, fortable with fast, frothy water. I went into
racing each other so much as we were rac- I reg ularly visited the g ym to use a the rain-forest bush of Central America’s
ing a finish line that was pursuing us. treadmill to speed up my gait. I could Darién Gap, twice, despite being a bum-
Dubiously, I challenged myself to pre- do 30-minute miles holding on with one bling outdoorsman seemingly incapable of
pare. First, it was from my suburban Bos- hand. As happy as I was to feel the per- tying a knot or (Continued on page 83)

THERE ARE MOMENTS IN HISTORY…
Join us for the Fastest Half Marathon in Atlanta!

Jeff Galloway Race Weekend
December 15-17, 2017 | Atlanta, GA
JEFFGALL O WAY 131. C O M
RACE SPOTLIGHT
ADVERTISING SECTION
FO R A DV E R TI S I N G I N FORM ATI ON A N D RATE S, CONTACT JUSTINE CHUN AT JUSTINE.CHUN #RODALE.COM

RACE SPOTLIGHT
ADVERTISING SECTION
$QHZ\HDU
EULQJVQHZ
JRDOV
,Q
UXQIRUPRUH
WKDQMXVW\RXUVHOI
581)25*2'&20

RACE SPOTLIGHT
ADVERTISING SECTION

myself hurt, chest pounding. The peculiarity
of the weakness in my legs is that I can’t pro-
duce enough effort to quickly raise my heart
rate. There’s no gasp for air from a too-quick-
race-start adrenaline surge. The familiar
markers of a race are absent. The nagging
loss makes my presence here feel not just
odd—I’m used to odd—but irrelevant.
Soon, an easy-going Aussie named James
Caskey joins me. “Oh, hey, there’s Aaron
CONTINUED FROM PAGE 78 Baker!” he says, having pivoted around to see
if there is, in fact, anybody behind us. Back at
hanging a hammock. With two bad knees I the start, Baker and I had made loose plans to
joined a running club and raced up Mount do the race together, but it was impossible to
Washington, one of the toughest hill climbs stay near him amid the logjam of runners. As
in the country. The feeling from living those we started I was sure I’d seen him race ahead.
experiences was obviously important be- So the normal response to James’s sighting
cause I kept going back for more. would’ve been to say, “Oh, cool,” stop, turn
It occurred to me that by joining a race around, and wait. Instead, I do what only I
in the middle of the night with a paralyzed would recognize I was doing.
lower half and a jacked-up Hyundai bearing I surge. I would be guilt-ridden later, but
down on me, I was getting back to being me. can’t deny what I am feeling.
I am racing.
T H E O R I G I N S O F T H E World Run go Shortly thereafter, Caskey announces
back more than a dozen years, when Red that the Catcher Car has set out. It’s half
Bull’s founder, Dietrich Mateschitz, influ- past the hour, he says rather ominously.
enced by an injury to a friend’s son, set up the The news that the chase is officially under-
Wings for Life Spinal Cord Research Foun- way results in another “surge.” At the same
dation to find a cure. The World Run would time I abandon my single stick strategy
draw attention to the efforts outside Eu- and ask Caskey to fork over my other trek-
rope, where the company’s headquarters are king pole, which I had left in his care. The
based. It has funded nearly 500 spinal-injury Catcher Car, at my current rate, is going
researchers and 170 research projects as of to run me down in seven or so minutes. I
2017. Red Bull might not be a company you’d want to get past the 2K mark. On one hand,
associate with a serious medical moonshot, it is an embarrassingly modest goal; in Italy,
but I checked. They’re for real. this same weekend, a lithe Nike racer is aim-
The first World Run in 2014 had 35,000 ing for an incomprehensible sub-two-hour
participants in 34 locations (including Den- marathon. Me? Well, a plus-2K finish would
ver, Santa Clarita, and Sunrise, Florida, in be faster than my best time at the high school
the U.S.). The elite Ethiopian marathoner track and the 30-minute miles on the tread-
Lemawork Ketema, running in Austria, ran mill. The second pole might give me a tad
almost 79 kilometers, narrowly defeating more thrust, along with the helpful assur-
a racer in Lima, Peru. Red Bull had come ance I might not face-plant in the process.
up with the concept of a car running down I dig in.
runners. It seems weird, but “everyone re- Meanwhile, with all races in all countries
members being chased as a kid, and the being tracked in real time by the Wings for
thrill you felt trying not to be caught,” says Life broadcast team, there is something spe-
Amy Daugherty, CEO for Wings for Life, cial going on. In the high heat of Dubai, a guy
USA. “You’re being chased by a car. A pro- named Aron Anderson is setting down a fu-
fessional Red Bull athlete is driving the car. rious pace, up with the expected race favor-
People are shocked but excited.” ites like the 2:14 marathoner Ketema. He is
As my race begins, the Catcher Car is the on track to become the first global winner in
least of my problems. Waves of runners stream the race series—in a wheelchair.
around me like I am a boulder on a fast-flowing
river, and the large field—95 percent of which THERE HAD BEEN TEARS at the start of the
appeared to be able-bodied—takes off down race before anybody had even set out, and
the road on a course that gets hilly around there are tears at the finish. Victoria Arlen,
mile six as it heads west on Route 126. 22, and her mother, Jacqueline, broke a barri-
Then I am alone in the sudden silence of er neither of them could imagine doing even
the wide boulevard straightaway of Magic a few years earlier. Victoria has no sensation
Mountain Parkway. I am in an empty street from the waist down and couldn’t feel her
far from home at 4:05 a.m. I never was a fast feet, but she ran a mile. Then she walked and
runner, but I knew how to push and make assisted wheelchair racers another couple
STATEMENT OF THE
OWNERSHIP, more. When the Catcher Car approached, 19, a few years younger than my son. He’s a
MANAGEMENT AND like me she instinctively kicked. “She start- pro race-car driver who’d gone 0 to 60 in 1.9
CIRCULATION OF Runner’s World
ed sprinting!” her mom says. “While pushing seconds the weekend before in Memphis,
REQUIRED BY ACT OF
OCTOBER 23, 1962: a wheelchair.” The race reaffirmed Arlen’s though for this event he never exceeded
SECTION 4369, TITLE 39, next running goal: to finish a marathon. 20 kph for four-plus hours. He tells me he
UNITED STATES CODE, FILED, At the far end of the field, Colorado’s Dan wished he could’ve gone even slower when
October 1, 2017 Berteletti had worn everyone down with he saw people busting a gut to stay ahead of
Publication Number 0897-1706 his metronomic pace. He’d circled 40 miles him. Victoria Arlen, Jess the PR rep, wheel-
Annual Subscription Price: 24.00 in his running journal and executed exactly chair racers, old and young...everybody
Contact Person: Joyce Shirer what he trained for—a solid series of sub- let loose a desperate burst as deJong ap-
Telephone: 610-967-8610 6:30 miles. “The game plan for today was to proached, chasing goals only they knew.
Runner’s World is published 11 times a try to run consistently from start to finish, The finish-line car wasn’t damnable. In
year at 400 South 10th Street, Emmaus,
PA 18098, publication and general and I really was able to do that,” he says after fact, it was inspirational, pushing runners to
business offices. returning to the start, to his wife’s welcom- exceed their limits.
ing arms and the whoops and cheers of the After it caught me, I’d jumped into one of
9. The names and addresses of the
publisher, editor and managing editor are: Wings for Life gang. The latter are dashing the return-trip shuttle buses. I found myself
Publisher: Paul Collins, 733 Third between the red carpet receiving line and amid a bunch of sweaty, high-fiving runners
Avenue, New York, NY 10017 their temporary indoor headquarters, where riding back to the finish area, where volun-
Editor: Betty Wong Ortiz, 400 South 10th a massive screen shows the still-unfolding teers draped us with medals on red-white-
Street, Emmaus, PA 18098 global race. The paraplegic athlete Ander- and-blue ribbons. It didn’t occur to me until
Managing Editor: Suzanne Perreault,
400 South 10th Street, Emmaus, PA son, in his everyday wheelchair, has outlast- the receiving line that my fellow bus riders
18098 ed all others and now is on some arid road- might have wondered how I’d gone step for
side in Dubai with a TV crew capturing his step with them. “I am jacked,” said one, a
10. The owner is: Rodale, Inc., 400
South 10th Street, Emmaus, PA, 18098. victorious reaction. native German now living in California, as
The stockholders thereof being, “Yeaaahhhhh!” he screams, punching he soaked up the red carpet adulation in the
Rodale Family Trusts – JP Morgan Trust the night sky. He’s ridden 92.14 kilometers light of a brilliant sunrise. “I kept waiting on
Company as Trustee over five and a half hours, holding off the the car, but it never came. I went way farther
11. The known bond holders, mortgagees, Catcher Car even after it accelerated to 35 than I thought I would.” He and hundreds
and other security holders owning kilometers per hour. “I had cancer when of others wrapped in thermal capes snapped
or holding 1 percent or more of total I was 7, surgery in the back, and ended up selfies and inscribed canvas banners with
amount of bonds, mortgages, or other
in a wheelchair,” he begins emotionally, why-they-ran words of dedication. “Turning
securities: None
as raw in pain and love and hope as you’ll whens into wins!!!” read one. “I run for my
15. EXTENT AND NATURE Average no. of copies SEP 2017 Single
each issue during issue nearest to ever see. “It’s tough to be in a wheelchair. surfer boy” was another.
OF CIRCULATION preceding 12 mos. filing date
A. TOTAL NO. COPIES It can be really, really, really hard. I don’t Later that day, I wonder about Baker,
(Net Press Run) 779,117 775,730
know if I’ll be able to walk one day, but that whose result showed a DNC (Did Not Com-
B. PAID CIRCULATION could be pretty cool.” Yeah, it had been a plete). Beset with guilt, I call to apologize for
1. Mailed Paid Subscriptions 474,581 510,573
“little bit hot,” but heck, that just meant ditching him. There are no hard feelings—
3. Sales through dealers and he didn’t have to stop to pee. He flashes he’d waited for a friend and was nabbed by
carriers, street vendors, 33,529 33,150
counter sales, and other paid a bright smile. “Legend!” someone shouts, the Catcher Car. “It was a race!” he says. “You
C. TOTAL PAID CIRCULATION and the crowd joins in: “Legend!” don’t stop until the checkered flag.” Legend.
(Sum of B1 and B3) 508,110 543,723
D1,E. FREE OR NOMINAL

It is uplifting, and for a time I ride that The next week, back home on the East
137,383 120,356
RATE DISTRIBUTION wave. I’d finished my race with an offi- Coast, I found the resolve to check the over-
F. TOTAL DISTRIBUTION 645,493 664,079 cial distance of 2.08K, surrendering to the all race results. Could I really have finished
(Sum of C and E)
Catcher Car at 4:38 a.m., shortly after pass- last…in the world? But my 2.08K wasn’t
G. COPIES NOT DISTRIBUTED
ing a Dairy Queen and a Petco. I’d made my nearly as bad as I’d feared. I cracked the top
SINGLE COPY NOT
DISTRIBUTED 122,191 109,071 goal, and to my astonishment (I rechecked 100,000, with a 99,008 finish. Naturally I was
OTHER NOT DISTRIBUTED 11,433 2,580 my calculations multiple times) clocked a curious about those who matched my dis-
H. TOTAL (Sum of F and G) 779,117 775,730 29:24-per-mile pace. In checking the offi- tance. Maria Montserrat Vazquez Moran and
I. PERCENT PAID 78.72% 81.88% cial photo images from the race, I at first I finished in a dead heat, though her race was
don’t appear, which seems impossible with in Guadalajara, Mexico. Pumelela Matshik-
16. ELECTRONIC COPY CIRCULATION
Wings for Life photographers perched on we was the other 2.08. His race was in Preto-
A. PAID ELECTRONIC COPIES 51,634 49,690
cranes, hanging off motos, and controlling ria, South Africa. I wondered about their sto-
B. TOTAL PAID PRINT COPIES +
PAID ELECTRONIC COPIES
559,744 593,413 video drones in the sky. Was I so slow that I ries, and if they were as pleasantly surprised
C. TOTAL PRINT DISTRIBUTION +
blended into the backdrop, a shadow racer as I was to find company at that distance.
697,127 713,769
PAID ELECTRONIC COPIES that caught no one’s eye? Fortunately a bit of Back when I was stalled in my recovery
D. PERCENT PAID (both Print &
80.29% 83.14%
grainy, Zapruder-like footage is found, tak- progress, I wondered if I’d ever find my tribe
Electronic Copies)
en by Caskey of my predawn catch. In it I’m again. I had no idea I’d locate them in the
muttering, “No, no, noooo!!” middle of the night at random points around
50% of all distributed copies (electronic and
print) are paid above a nominal price. I had imagined the Catcher Car driver to the world. So I guess I’ll be back at the race
Publication of the Statement of Ownership be a villainous soul who enjoyed cratering next year—I have an army to answer to now.
is required. regular folks’ hopes and dreams, but when They’re running with, for, and—if I had to
Will be printed in the December issue of I meet him afterward that all washes away. guess, in Aaron Baker’s case—against me.
this publication. Mitchell deJong is fresh-faced, genial, and Three kilometers might be possible.
Stephen Twilliger, EVP/CFO 9/26/2017
FROM THE NEW YORK TIMES BESTSELLING AUTHOR OF THE SCHOOL OF GREATNESS
///////
THE MASK OF MASCULINITY

How Men Can Embrace Vulnerability, Create Strong Relationships, and Live Their Fullest Lives
AVAILABLE
NOW
wherever books
and ebooks
are sold
“For men who want to free themselves from cultural cages—Howes’s book is a life changer.
For women who want to offer the men in their lives permission to be fully human—The Mask of
Masculinity is a vital tool. This book has the power to change lives, relationships, and our culture."
—GLENNON DOYLE MELTON, author of #1 New York Times bestseller Love Warrior, and founder of Together Rising
| RODALEBOOKS.COM | FOLLOW US @RODALEBOOKS ON

1484602
1%6/)840%') %(:)68-7-2+ 7)'8-32
Ed (TN) “I have been buying 10X from you since

T-shirt Quilts ts into a quilt.
1999 and want to give you a compliment. It is the We make your T-shir
best product I ever bought in my whole life!. For one As Seen On:
thing, 10X has increased my love life!” Today Show
Real Simple
Piper (PA) 2 orders “I had been dating a guy who Rachael Ray
started to pull back..claiming we were getting too ESPN
involved. Well, we were stuck in a car, kind of a 100% Quilted
closed chamber and 10:13 worked Outstanding Quality
UNSCENTED
Created by Dr. Winnifred Cutler the very first time!” Rec’d 8/15/17 INCREASES YOUR ATTRACTIVENESS
Made from your T-shirts
• Ph.D., U. Penn in biology Not in Stores. Free US Shipping Great Prices!
Vial of 1/6 oz. added to 2-4 oz. of
• Author of 8 books on
wellness. Athenainstitute.com fragrance, worn daily lasts 4-6 mos. 800-880-8534
www.CampusQuilt.com
Effective in published studies. Cosmetic.
• Co-discovered human or Call 610-827-2200 Will work for most,butnotall.10:13 for women
tm
pheromones in 1986 Athena Institute, 1211 Braefield Rd, Chester Spgs, PA 19425 $98.50, 10X for men $99.50. Call today for $10 off.
Made in USA
800-441-6287
FloorLiner™ Cargo Liner CargoTech®
WeatherTech.com © 2017 by MacNeil IP LLC
) 2 5 $ ' 9 ( 5 7 , 6 , 1 * 5 $7 ( 6 & 2 1 7$ & 7 - 8 6 7 , 1 ( & + 8 1 $7 - 8 6 7 , 1 ( & + 8 1 # 5 2 ' $ / ( & 2 0

RACE FINDER
INTERNATIONAL NORTH CENTRAL
APR 5 - APR 10, 2018 - ROME Marathon, MAY 14-19, 2018 - Sanford Fargo
Full Marathon, 5K & Walk Marathon, Marathon, Half Marathon, 10K,
5K, Youth, Bike Race & Dog Run
(Rated World’s BEST City Marathon Historical
Fargo, ND
Course!)
Contact: Mark Knutson,
Rome, Italy 405 W. Main Ave, West Fargo, ND 58078.
Contact: Run Italy Tours, 888-RUN-FARGO
Run Italy, LTD., mark@gofarevents.com
Boulder/Denver, CO 80246. www.Fargomarathon.com
(720) 998-7980 Live Bands @ Every Mile, Flat & Fast BQ, Indoor
tourinfo@runitaly.com Start & Indoor Finish....Everyone Loves Fargo!
“Run ROME with Run ITALY” Join our VIP Group
& Enjoy...We’ll take care of the logistics for your MAY 19 & 20, 2018 - Rite Aid Cleveland
international run. Don’t miss out! Sign up NOW Marathon, Half Marathon, 10K, 8K, 5K,
Only at Official website: www.RunITALY.com 1-Mile, Kids Run & Challenge Series
(Various support packages & add-ons available Cleveland, OH
upon request) Contact: Cleveland Marathon, Inc.,
29525 Chagrin Blvd., # 215,
MAY 27, 2018 - Scotiabank Ottawa Pepper Pike, OH 44122.
Marathon, Half Marathon, 10K, 5K, 2K & (216) 464-5510
Kids info@clevelandmarathon.com
www.clevelandmarathon.com
Ottawa, ON, Canada
Contact: Susan Marsh,
5450 Canotek Road, Unit 45, SEP 15, 2018 - Air Force Marathon, Half
Ottawa, ON K1J 9G2. Marathon, 10K & 5K
1-866-RunOtta Dayton, OH
susan@runottawa.ca Contact: Race Director,
www.runottawa.ca 5030 Pearson Rd., Building 219,
Run with over 45,000 runners in Canada’s Wright-Patterson AFB, OH 45433.
Capital. (937) 257-4350
usaf.marathon@us.af.mil
www.usafmarathon.com
NOV 11, 2018 - Athens Marathon, 10K &
5K, Original Historical Course
SOUTH ATLANTIC
Athens, Greece
Contact: Apostolos Greek Tours Inc.,
2685 S. Dayton Way #14, DEC 16 - Great Outdoor Provision Co.
Denver, CO 80231. Surf-N-Santa 5 Miler
(303) 755-2888 Virginia Beach, VA
www.athensmarathon.com Contact: J&A Racing,
3601 Shore Drive, Virginia Beach, VA 23455.
Support Packages (757) 412-1056
info@surfnsanta5miler.com
MOUNTAIN PACIFIC www.surfnsanta5miler.com
JAN 14, 2018 - Maui OceanFront Marathon,
Half Marathon, 15K, 10K & 5K FEB 4, 2018 - Daytona Beach Half
Lahaina, HI Marathon & 5K
Contact: Les Wright, Daytona Beach, FL
P.O. Box 20000, Contact: Kate Sark
South Lake Tahoe, CA 96151. (386) 822-5062
(530) 559-2261 raceinfo@daytonabeachhalf.com
runmaui@gmail.com www.dbhalf.com/runner17
www.runmaui.com
MAR 17-18, 2018 - Yuengling Shamrock
MAY 20, 2018 - Kaiser Permanente Colfax Marathon & Anthem Shamrock Half
Marathon, Half Marathon, 10 Miler & Marathon, 8K, Relay & 1M
Marathon Relay Virginia Beach, VA
City Park, Denver, CO Contact: J&A Racing,
REACH Contact: Melissa Bissett, 3601 Shore Drive, Virginia Beach, VA 23455.
(757) 412-1056
PO Box 6117,
2.4 MILLION Denver, CO 80206. info@shamrockmarathon.com
www.shamrockmarathon.com
(303) 770-9600
READERS melissa@runcolfax.org
SOUTH CENTRAL
www.runcolfax.org
ADVERTISE IN Denver’s Only Marathon APR 14, 2018 - Hogeye Marathon &
MARKETPLACE Relays, Marathon, Half Marathon,
4-Person Relay & 5K
Springdale, AR
JUSTINE CHUN Contact: Tabby Holmes,
justine.chun@rodale.com P.O. Box 8012, Fayetteville, AR 72703.
rd@hogeyemarathon.com
www.hogeyemarathon.com
C LO S I NG DAT E FO R T H E MAR CH 2018 ISSUE IS D ECEM BER 18, 2017 87

I’M A RUNNER
Interview by
Dana Meltzer Zepeda
JOHN GREEN
40, AUTHOR, INDIANAPOLIS
written. That’s sort of how I feel

about exercise.
After years of saying , “I

don’t have time to exercise,” it’s
interesting that the same year I
spent exercising every day was
the year I finished a book after
six years of not being able to
finish one. I don’t think that’s a
coincidence.
Sometimes I hear from

writer friends that they come up
with plot ideas or dialogue while
they’re running. That hasn’t
been my experience at all. One of
the things I like about running is
it gives me a break from thinking
about the story.
I know certain runners don’t

listen to music because you’re
supposed to listen to your foot-
falls. But, God, it’s unbearable to
me. I love listening to music be-
cause I can zone out. I’m a big fan
of Missy Elliott, The Mountain
Goats. And there’s always some
Johnny Cash, Leonard Cohen,
Tegan and Sara, and Eve—one of
the most underrated rappers.
I’ve learned that if I’m

running regularly, the mental
health benefits are tremendous.
I have these obsessive thought
spirals that I can’t get out of, and
psychiatrists have told me that
regular exercise can help my
obsessive compulsive disorder.
Running puts me in a meditative
I started running when I got Sometimes you see people Green is the author state. I feel like I get a break
engaged, in 2006, because I running and they look like they of the New York Times from those intrusive thoughts,
wanted to be healthier. I remem- were born to do this, like ga- #1 best seller and it makes the whole thing
ber the first time I went for a zelles. I’ve got heavy footsteps, a The Fault in Our Stars much more manageable.
run, I maybe ran 200 yards. Over shuffling pace, tight hamstrings, and various other titles.
the course of a year in New York, and a short gait. When I’m run- His new book, Turtles The perfect run is when, in
I got to the point where I could ning, it does not look like I was All the Way Down, is the last half mile, I turn toward
run around the Central Park born to do this. But I enjoy it. available now. my house and I feel like I have
reservoir a couple of times. Now that kick, and I pick up the pace.
I run between four and six miles, Running is a little like writing. Even though I run for fun, it feels
three or four times a week, and People say they don’t enjoy good. If I can do five miles in 45
one long run on Saturdays. writing, but they enjoy having minutes, that just feels great.
88 GO TO RUNNERSWORLD.COM/IMARUNNER PHOTOGRAPH BY CHRIS MCENIRY

FOR A VIDEO INTERVIEW.
PROBLEM. SOLUTION.
( #$%!!?! KNEE ) ( CW-X® EXO-WEB™ )
Patent #6186970
cw-x.com
From the urban jungle to the great outdoors, RAV4 Adventure Grade is ready for almost
any expedition. With a rugged new look, available Dynamic Torque-Control AWD and up
to 3500-lb. towing capacity,1 it’s easily the quickest way to adventure.

Runner S World USA December 2017

Загружено:

Сведения о документе

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Runner S World USA December 2017

Загружено:

Авторское право:

Доступные форматы

9

to Find—and Fix— Treadmill

Race to runDisney.com to learn more

Better, Faster, Stronger ..........66

DECEMBER 2017 RUNNER’S WORLD 3

PERSONAL BEST 40 The Best

28 How Sweet It Isn’t 46 Distance Learning

30 Whole Latke Love!

33 For the Love of 88 John Green

4 RUNNER’S WORLD DECEMBER 2017

PERSONALIZED I N D U S T R Y- STORE & WAT E R PHONE- POPULAR U P TO 5 DAY

COAC H I N G LEADING P L AY 3 0 0 + R E S I S TA N T FREE APPS & B AT T E R Y

GPS SONGS TO 50M P AY M E N T S N OT I F I C AT I O N S LIFE

Chief Running Officer BART YASSO

which involved following an 11-week (LEFT) AND

runs; we finished each subsequent mile

PHOTOGRAPH BY NATHAN PERKEL DECEMBER 2017 RUNNER’S WORLD 7

10 RUNNER’S WORLD DECEMBER 2017

Well, for start-

The Shameless Promotion

There’s one thing that

Can a running buddy hurt my Does having

Show us the coolest

“What really topped it off were the

“My brand new, frost blue

“OMFG YOU GUYS!!!!! (Dear santa,

“@wwe title belt to enhance my finish

14 RUNNER’S WORLD DECEMBER 2017

DECEMBER 2017 RUNNER’S WORLD 17

18 RUNNER’S WORLD DECEMBER 2017

THE WORKOUT THE WORKOUT you can hold a

DECEMBER 2017 RUNNER’S WORLD 19

20 RUNNER’S WORLD DECEMBER 2017 ILLUSTRATIONS BY MICHELE MARCONI

COME movies of yourself

BACK restore self-con-

DECEMBER 2017 RUNNER’S WORLD 21

Rather than burying

When flying down

THE PROBLEM THE FIX Try, try again.

22 RUNNER’S WORLD DECEMBER 2017 ILLUSTRATIONS BY RAMI NIEMI

DR. JORDAN METZL’S

Hotel Mini-Barre 1 Plié Oblique

24 RUNNER’S WORLD DECEMBER 2017 PHOTOGRAPHS BY MATT RAINEY

Alternating Plank With

DECEMBER 2017 RUNNER’S WORLD 25

Preheat the oven to 275°F ¹⁄3 cup unsweetened

a small bowl, whisk the egg A hot cup of chai tea is

PHOTOGRAPH BY MITCH MANDEL DECEMBER 2017 RUNNER’S WORLD 27

28 RUNNER’S WORLD DECEMBER 2017

Cornell University 2012 study published yields the most plea-

DECEMBER 2017 RUNNER’S WORLD 29

GET SAUCY Drizzle one of these additions for a

1 apple, peeled, seed- In a saucepan ally, until the fruit

Gruyère Cheese Sauce

1 Tbsp. unsalted butter In a saucepan over to medium-high,

PHOTOGRAPHS BY MITCH MANDEL DECEMBER 2017 RUNNER’S WORLD 31

FOR THESE AND

PHOTOGRAPHS BY MATT RAINEY DECEMBER 2017 RUNNER’S WORLD 33

34 RUNNER’S WORLD DECEMBER 2017

Atlas Coffee Club ▲

DECEMBER 2017 RUNNER’S WORLD 35

UNPACK YOUR PERSONAL BEST

| GET YOURS AT RUNNERSWORLDBOX.COM.

) 2 5 $ ' 9 ( 5 7 , 6 , 1 * 5 $7 ( 6 & 2 1 7$ & 7 - 8 6 7 , 1 ( & + 8 1 $7 - 8 6 7 , 1 ( & + 8 1 # 5 2 ' $ / ( & 2 0