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THE EFFERVESCENT

ELLIE HOLIDAY
GIFT GUIDE

KEMPER
How running
EDITION

keeps her life


in balance

Get Festive
AT HOLIDAY
RACES
Make the
Most of Your
OFF-SEASON

79 Gifts for Yr


NOVEMBER/DECEMBER 2017
WOMENSRUNNING.COM
$4.99
Favorite Ruer
NOVEMBER/ DECEMBER

COVER STORIES
36 The Effervescent Ellie
COVER JAY SULLIVAN; HAIR AND MAKEUP: CHRISTIE CAIOLA

Kemper
52 Make the Most of Your
Off-season
19, 47 Get Festive at
Holiday Races
57 79 Gifts for your
Favorite Runner

2 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


Seize the night, too.
At Westin Hotels & Resorts,
our award-winning Heavenly ® Bed
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EHQHÀWVRIDQLQFUHGLEOHQLJKW·VUHVW
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strong
CON T EN T S Statement of Ownership
As required by Title 39, Section 3685 United States Code below
is the Statement of Ownership, Management, and Circulation of
Women’s Running.
1. Publication Title: Women’s Running
2. Publication Number: ISSN 1548-2413, USPS 005-013.
3. Filing Date: 10/01/17
4. Issue Frequency: 10 times a year
5. Number of Issues Published Annually: 10
6. Annual Subscription Price: $19.95
7. Complete Mailing Address of Known Office of Publication:
6420 Sequence Dr. 2nd Floor, San Diego, CA 92121.
Contact Person: Hannah Sebahar 858-768-6493
8. Complete Mailing Address of Headquarters or General Business
Office of Publisher: IronMan, 3407 W Dr. Martin Luther King Jr.
Blvd, Suite 100, Tampa, FL 33607
9. President, Josh Furlow, 6420 Sequence Dr. 2nd Floor, San
Diego, CA 92121.
Editor, Rebecca Warren, 6420 Sequence Dr. 2nd Floor, San
Diego, CA 92121.
Managing Editor, Bethany Mavis, 6420 Sequence Dr. 2nd Floor,
San Diego, CA 92121.

36
10. Owner: IronMan, 3407 W Dr. Martin Luther King Jr. Blvd, Suite

14 22 100, Tampa, FL 33607


11. Known Bondholders, Mortgagees, and Other Security Holders
Owning or Holding 1 Percent or More of Total Amount of Bonds,
Mortgages or Other Securities: None
12. Tax Status: (For completion by nonprofit organizations

Warm Up 24 Calendar FEATURES authorized to mail at nonprofit rate) (Check one) The purpose,
function, and nonprofit status of this organization and the
10 We’re Obsessed The holidays are here! But 36 It's Cool to Be Kind exempt status for federal income tax purposes
 Has Not Changed During Preceding 12 Months
Our favorite running moments don’t give up on your fitness Ellie Kemper charms our socks  Has Changed During the Preceding 12 Months
from 2017 routine—running is a proven (and running shoes!) off. 13. Publication Title: Women’s Running
14. Issue Date for Circulation Data Below: October 1, 2017
stress reliever. By Rebecca Warren 15. Extent and Nature of Circulation:
Average No. Copies No. of Copies of
13 Running the Numbers Each Issue During
Preceding 12 Months
Single Issue Published
Nearest to Filing Date
Holidays and chilly tempera- 26 Ask the Coach 43 Your Perfect Winter
a. Total number of copies………49,855 45,011
tures could wreak havoc Our expert offers advice for Warm-up b. Paid Circulation (by mail and outside the mail)
on running, but not for WR hydration and cool-downs in Say “Heck yes!” to winter 1. Mailed Outside-County PaiD Subscriptions Stated on
PS Form 3541…………………… 25,224 23,216
readers! cold weather, and the best running—just use these tips to 2. Mailed In-County Paid Subscriptions Stated on
ways to bring your phone on get your body ready first. PS Form 3541…………………………0 0
3. Paid Distribution Outside the Mails Including Sales Through
14 Your Voice your runs. By Marty Munson Dealers and Carriers, Street Vendors, Counter Sales and
How to talk to non-runners Other Paid
Distribution Outside USPS………4,275 4,100
without being a jerk 27 My Calves Hurt 47 Jingle Jogs 4. Paid Distribution by Other Classes
of Mail Through the USPS…………0 0
Avoid pain in these important 6 festive running tours to try c. Total Paid Distribution……………29,499 27,316
15 Run Talk lower-leg muscles. out this season d. Free or Nominal Rate Distribution
(By Mail and Outside the Mail)
Stay-fit tips for the holidays By Jenny Willden 1. Free or Nominal Rate Outside-County Copies included on
PS Form 3541……………………… 4,196 3,954

16 Community Eat to Run 52 Changing of the Seasons


2. Free or Nominal Rate In-County
Copies included on PS Form 3541……0
3. Free or Nominal Rate Copies
0
Joining a running group will 29 Fuel Your Run What it means to take an
Mailed at Other Classes Through
make you so much stronger. Four recovery drinks to warm off-season The USPS…………………………………….0 0
4. Free or Nominal Rate Distribution
you up after brisk winter runs By Mackenzie L. Havey Outside the Mail………………………309 9
e. Total Free or Nominal Rate

Race Smart 32 So Tasty, So Clean 57 Holiday Gift Guide


Distribution……………………………4,505
f. Total Distribution……………………34,004
3,954
31,279
19 Rave Races Decadent recipes that nourish A festive roundup of gifts g. Copies not Distributed……………15,851 13,732
h. Total……………………………………49,855 45,011
Thanksgiving is the perfect your body and delight your big and small sure to delight i. Percent Paid………………………………87% 87%
excuse to throw on your run- taste buds the runner in your life—or 16. Extent and Nature of Circulation:
Average No. Copies
ning shoes with friends and yourself! Each Issue During
Preceding 12 Months
family while celebrating the By The Editors a. Paid Electronic Copies…………………………….2,378
spirit of the day! b. Total Paid Print Copies (Line 15C) + Paid
Electronic Copies (Line 16A)……………………….31,877
c. Total Print Distribution (Line
15F) + Paid Electronic Copies (Line 16A)……....36,382
22 Stride Strong d. Percent Paid (Both Print & Electronic
Get the most out of your Copies) (16b divided by 16c X 100))…………....88%
 I Certify that 50% of all my distributed Copies (Electronic &
treadmill workouts. Print) are paid
17. If the publication is a general publication, publication of
this statement is required. Will be printed in the November/
IN EVERY ISSUE December 2017 issue of this publication.
18. Signature and Title of Editor, Publisher, Business Manager,
6 From the Editor or Owner
Jessica Sebor Date
Publisher October 1, 2017
8 This month on I certify that all information furnished on this form is true and
WomensRunning.com complete. I understand that anyone who furnishes false or
misleading information on this form or who omits material or
72 Parting Shot
43 32 information requested on the form may be subject to criminal
sanctions (including fines and imprisonment) and/or civil
sanctions (including civil penalties).

4 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


tart cherry
juice
turns your
water bottle
into a
recovery
bottle
Studies have shown that Montmorency tart cherry juice may help reduce strength loss and
aid recovery after extensive exercise. Join other athletes and make tart cherries a nutritious
addition to your training regimen so you can get more out of your workout tomorrow.

Look for Montmorency tart cherry products online and at your local grocery store
LOOKING BACK AND LOOKING AHEAD
2017 WAS A YEAR OF CONTRADICTIONS in do now that your fall race has come and
many ways. We witnessed magnificent gone, or in need of a running routine that
sporting triumphs—from the U.S. saves you from the dangers of slipping on
women storming the track events at black ice, we have some ideas for you in
the IAAF World Championships in this issue. Check out our article on page
London this August, breaking records 22 about how to do treadmill workouts
and bringing home an impressive haul right, an insightful look by Mackenzie
of medals, to the disheartening and Havey on how and why taking an off-
all-too-prevalent instances of Internet season will make you a stronger athlete
trolling of women runners online. on page 52, and our very own Bethany
Even in times of adversity, we Mavis shares a fun winter twist on the
witnessed plenty of women who rose all-important recovery drink discussion:
above the trials and tribulations they how to rehydrate with warm drinks this
faced to come out on the other side winter on page 29.
stronger. Kelly Herron fought off an And if you are looking for some races
attacker who ambushed her during a that are all about fun and festiveness
run, and in the aftermath of that event instead of PRs, read about the best
she has become a powerful advocate holiday races being held around the
for the safety of women runners. Gabe country this season on page 47. If you goals in every area, from running a
Grunewald showed us that multiple can’t get to one of these awesome races, PR to improving core fitness to using
rounds of cancer and treatments weren’t be sure to find a Turkey Trot or another meditation to help you find balance in
enough to deter her from achieving her fun run in your community to help both your life and your running routine.
running goals, and her grit in continuing support a worthy cause and get active We are excited to share this new chapter
to race while receiving chemotherapy with your loved ones over the holidays. in Women’s Running with you—see you
will long serve as a reminder that This issue marks the end of 2017 for all with a fresh new look in January!
toughness is a choice you make. Women’s Running, and the beginning of
Running offers everyone an outlet a new era for our brand. Starting with Keep on running,
to work through the daily stresses and our January 2018 issue, we will have a
successes that life throws their way. bold new look, both in print and online,
As we enter the busy holiday season, that reflects the energy and excitement
remember that self-care is the most of everyone on #TeamWR. Our mission
important responsibility on your to-do has always been to inspire and support
list. You can’t help anyone else if you women through the transformative
don’t take care of yourself first. Even a power of running. That remains our Rebecca Warren
short 20-minute jog can provide your commitment to you—bringing you INSTAGRAM: @rebecca_g_warren
body with enough exercise to boost your the best content in print and online to TWITTER:@rebeccagwarren
feel-good endorphins and tamp down help you live your life with strength
unhealthy stress levels. and confidence, and to share expert Join in on the fun! Use #TeamWR on Twitter or
If you find yourself at a loss for what to knowledge to help you achieve your Instagram to share questions, pics, tips and brags!

A few more of our favorite things…


Go to womensrunning.com for even more gift ideas this season!

Dyson’s The Nike Zoom Pasta is life for


Supersonic Hair Flys are a well- most runners, so
Dryer lives up engineered show your love
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dries hair quickly, your race-day favorite carb
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6 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


What is your
favorite

CHASE
Thanksgiving
dish?

YOUR
Editor in Chief
My mom’s
REBECCA WARREN cornbread
dressing.
MANAGING EDITOR Bethany Mavis

DESTINY
WEB EDITOR Caitlyn Pilkington
The gluten-free ASSOCIATE WEB EDITOR Meghan Roos
stuffing my mom
makes every year CONTRIBUTING GEAR EDITOR Allison Pattillo
is to die for. It
tastes light and
flavorful—easy to ART
combo with the ART DIRECTOR Erin Douglas
rest of the heavy
dishes around the
holiday! CONTRIBUTORS
CONTRIBUTING FEATURE WRITERS Mackenzie L. Havey,
Marty Munson, Jenny Willden
CONTRIBUTING WRITERS Kara Deschenes, Matt Fitzgerald, Hillary Kigar,
Susan Lacke, Megan Lizotte, Nicole Radziszewski
CONTRIBUTING PHOTOGRAPHERS & ILLUSTRATORS
Oliver Baker, Hugo Herrera, Jay Sullivan

CGI MEDIA
VICE PRESIDENT, MEDIA Jessica Sebor
DIRECTOR, MEDIA MARKETING & DEVELOPMENT Nicole Christenson
Stuffing.
MARKETING COORDINATOR Natalie Hanson Straight-up,
PRODUCTION MANAGER Meghan McElravy old-school,
MEDIA OPERATIONS COORDINATOR Hannah Sebahar delicious
mushy carbs!
AD OPERATIONS Luke Schoenberger

DIGITAL SERVICES
DIRECTOR, WEB DEVELOPMENT Scott Kirkowski
WEB DEVELOPERS Joseph Hernandez, Miguel A. Estrada and Rachel Blades
INTERACTIVE CREATIVE DIRECTOR James A. Longhini
Turkey
sandwiches the ASSOCIATE CREATIVE DIRECTOR Thomas Phan
next day! Our JUNIOR WEB DESIGNERS Sean Marshall and Eddie Villanueva
family even VIDEO PRODUCER Steve Godwin
talked about
skipping the
whole turkey ADVERTISING
and gravy thing
and going right
to sandwiches CHICAGO
Mark Baba, mbaba@competitorgroup.com Candied
one year. Of yams with
course, we Bill Pesta, bpesta@competitorgroup.com marshmallows
didn’t, but and brown
that’s how sugar.
much we LOS ANGELES
#yammertime
like them!  Mark Cosby, mcosby@competitorgroup.com
Xochilt Llamas, xllamas@competitorgroup.com
Joy Lona, jlona@competitorgroup.com

NEW YORK

P O L A R M4 3 0
Kristina Larson, klarson@competitorgroup.com

ACCOUNT SERVICES
MANAGER Kat Keivens
Chocolate COORDINATOR Nicole Carriker
GPS running watch
pecan pie.
BRANDED CONTENT & MEDIA STRATEGY Emily Nolen

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CHIEF EXECUTIVE OFFICER ANDREW MESSICK


PRESIDENT JOSH FURLOW
Discover more at polar.com
CHIEF MARKETING OFFICER CHRIS STADLER
SENIOR VICE PRESIDENT, GLOBAL EVENTS PATRICK BYERLY
SENIOR VICE PRESIDENT, FINANCE ELIZABETH O’BRIEN
SENIOR VICE PRESIDENT, SALES JOHN SMITH

Women’s Running issue NOVEMBER/DECEMBER ISSN 1548-2413, a publication of Competitor Group Inc., 6420 Sequence Dr., 2nd Floor, San Diego, CA 92121, is published monthly (10x
per year with combined issues in Jan/Feb and Nov/Dec). For subscription inquiries, please call 800-336-5653 in the U.S., 386-246-0108 outside the U.S. or email womensrunningmag@
emailcustomerservice.com. For reprints, permissions and licensing, please contact Wright’s Media at competitor@wrightsmedia.com or (877) 652-5295. Periodical Postage Paid at
San Diego, California and additional offices. POSTMASTER: Send address changes to Women’s Running, PO Box 430235, Palm Coast, FL, 32143-0235. All contents of this publication
are © 2017 Competitor Group Inc. and Women’s Running magazine, 6420 Sequence Dr., 2nd Floor, San Diego, CA 92121. U.S.A. All rights reserved. Warning! It is not advised that you
participate in the sports and activities described in Women’s Running unless you are highly knowledgeable about the risks involved, are in proper physical condition and are willing
to accept all risks associated with these sports and activities. Women’s Running disclaims any responsibility for injury or death incurred by any person or persons engaging in these
activities. Use the information in this magazine at your own risk and always consult a doctor before attempting any exercise program. Women’s Running makes no warranties of any kind
and expressly disclaims any warranty regarding the accuracy or reliability of information contained herein. The views contained in this magazine are those of the writers and advertisers
and do not necessarily reflect the view of Women’s Running’s ownership.

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 7


It’s Ellie Kemper!
What do The Office, Brides- Way to go,
maids and Unbreakable Kimmy
Schmidt all have in common?
#TeamWR!
You all are powerful
Our cover runner! Ellie Kemper women, just like...
loves to run—read her full
story on page 36, and check
out what went on behind the
scenes of our cover shoot at
womensrunning.com/
elliekemper.

@meretherunner14, who
doesn’t let heavy humidity get
in the way of her miles.

@fitnreformed logged miles


with just 5 weeks to go before
her due date!

Something For
Every Runner!
Not sure what to get for @alltherunning took elevation
your best running buddy training to the next level by
this season? You still have racing up Jelm Mountain in
time! Turn to page 57 for Wyoming.
79 options, all at varying
price points, that make it
easy to show appreciation
for your new mom BFF, your future
Olympian nieces and all the friends,
JAY SULLIVAN; MONKEYBUSINESSIMAGES/ISTOCK.COM
teammates and coaches who pound
the pavement with you every week. If
something special catches your eye, All Runners are Real Runners @i12run2 and @claireruns-
don’t forget to treat the most import- Help us celebrate you by submitting your running story to there showed that the best
ant runner in your life—you! Check editorial@womensrunning.com. We would love to feature buddies run together!
out our full roundup, including those you as one of our #realrunners—like Bethany Rutledge,
Use #TeamWR in your
often-neglected stocking stuffers, at who learned to balance her intense training plan with IVF Instagram photos for a
womensrunning.com/2017giftguide. treatments. See all of our incredible reader-submitted chance to be included
in our next issue!
tales at womensrunning.com/realrunners.

Socialize With Us!


Rebecca Warren @rebecca_g_warren
Bethany Mavis @bethanymavis
Caitlyn Pilkington @caitpilk
Meghan Roos @mroos_runs
Women’s Running @WomensRunning @WomensRunningMagazine Women’s Running Magazine
Erin Douglas @erinmarlenedouglas

8 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


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>Warm Up THE TRENDS, VOICES
AND CULTURE OF
THE RUNNER LIFESTYLE

YEAR IN
REVIEW
Looking back on some of our
favorite running moments from
2017 // BY THE EDITORS

rowing up in Mississippi, the

G majority of sports talk and


interest revolved around high
school and college football.
The state doesn’t have any
major sports franchises ei-
ther, so it was rare to feel any con-
nection to elite athletes, much less
track and field stars. So it’s always
been exciting for me to see a fellow
Mississippian do well on the world
stage. The 2016 Olympics was espe-
cially thrilling because I got to see
Mississippian Tori Bowie reach the
pinnacle of achievement in sports,
returning to the Magnolia State with
three Olympic medals, including
gold. This summer managed to top
that joyous moment, though, as I
was able to witness Tori become the
fastest woman in the world as she
clinched the gold in the 100 meters
at the IAAF World Championships
in London this August. It felt like I
was in a dream when I found myself
sitting at the same table with Tori
shortly after her win, talking about
how we both grew up in the same
county and had played on some of
the same athletic fields. The fact
that the fastest female sprinter in
the world and I had something in
common both humbled and in-
spired me. That’s what I love about
sport—its unwavering ability to mo-
tivate people to push themselves to
greatness, all while forging connec-
COURTESY OF ADIDAS

tions with people close to home and


halfway around the globe. —Rebecca
Warren, editor in chief 

10 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


Gwen Jorgensen
U.S. Olympic Champion

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WARM UP > WE’RE OBSESSED

I
n August, two Austin, Texas, runners—
Allison Macsas and Mallory Brooks—
set a new women’s record for the
Wonderland Trail, the 93-mile trail
that circumnavigates Mount Rainier in
Washington. They finished the route,
which includes 22,000 feet of elevation
gain and loss and a difficult river
crossing, in just more than 29 hours. And
they did it completely unsupported—as
in they received no physical or material
assistance and carried everything they
needed on their backs. The new record
set by these badass athletes is just one
story of countless we’ve seen in the
last year of women runners pushing
boundaries and using the sport as a
platform for new adventures, something
we admire and aspire to in our own
running. —Bethany Mavis, managing editor

I
n her marathon debut, Jordan Hasay not only got herself on the
podium at the Boston Marathon, but she also had the fastest 26.2 debut
time ever for an American woman, finishing in 2 hours, 23 minutes flat.
Following the tragedy of her mother’s death just months prior, Hasay
was so gracious in pre-race interviews, sharing that she runs in honor of
her mom. Seeing the former high-school phenom, with that signature
long, blonde ponytail, put on such a tremendous show in Boston was an
incredible moment for her, for fans and for American distance running in
general. —Caitlyn Pilkington, web editor

T
his year, Women’s Running is proud of the strength we’ve seen in runners
who stood strong against the Internet trolls who make us seriously question
the good in humanity. In May, our own blogger and freelancer Mirna Valerio
issued a response to an email that called her a liar and a fraud, declaring, “You
cannot destroy me, my success, my happiness, or my wholeness. I am too strong
for that, and so is my running community.” Cheers to that, Mirna—we’ve got your
back. During the summer, breast cancer survivor and running coach Laurah Lukin
was tagged in a mid-race photo on Facebook that caused a man to comment,
“No wonder joggers get raped.” Resisting the instinct to respond angrily (or
to point out that male competitors often wear tight-fitting shorts or run bare-
chested), Laurah instead composed a blog post in which she questioned why
apparel is still thought to play a role in advances by sexual predators. “NOBODY
asks to be raped,” she reminded her commentator. “The length of my shorts
is not an indication of interest, invitation or consent.” It’s appalling that Mirna,
Laurah and runners like them—that is to say, female—still face this kind of
harassment in 2017. Yet we’re proud of the massive displays of support they
received for their messages of steadfast strength. Way to go, ladies—you’ve
inspired us tremendously this year! —Meghan Roos, associate web editor

12 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


WARM UP > RUNNING THE NUMBERS
HO-HO-HOLIDAYS
Holidays and chilly

100 calories
temperatures could wreak
havoc on running, but
not for WR readers!
is the average amount of energy
used per mile of running.

84%
st
1
maintain your workout
3 out of 5 routine or possibly step it
do not modify holiday up (stress buster!) during
recipes to be healthier. the holidays.
holiday for running Winning event
It’s the holidays after all!
names were
a race among WR readers Turkey Trots,
THANKSGIVING Turkey Day 10K
and Wobble
Before You
Gobble!

9% 7%
1 out of 5 nd
switches out traditional
ingredients for lower-fat
2 take a
much-
deserved
maintain
your
fitness
or healthier options. IN POPULARITY: break. routine.

WINTER- &
CHRISTMAS-THEMED >50%
EVENTS With names like Eggnog Jog,
Santa Shuffle, Santa Hustle,
Reindeer Run, Ugly Sweater
of respondents will be
toeing the line at a
race on Thanksgiving
Run and Jingle Bell Jog.
Day, many before heading
home to make dinner—
endorphin rush!
1 out of 5
modifies recipes to suit
special diets like

12%
vegetarian or gluten-free.

7:1
OPT TO RUN
1 POUND
THE AVERAGE WEIGHT GAIN FOR would rather run
INSIDE WHEN IT’S
TOO COLD OR ICY.
NORMAL-WEIGHT PEOPLE FROM outside in any weather
THANKSGIVING THROUGH versus hitting the treadmill
NEW YEAR’S. or inside track.

2,000–3,000+ calories #
1 reason not to run in
the winter isn’t neg-
are easily consumed at Thanksgiving dinner, including dessert. ative numbers on the
While it’s fun to eat all of your favorite dishes, moderation means thermometer—
you’ll still love yourself in the morning! Eat a small meal earlier in it’s a bitter
PHOTOCREDIT

the day, and drink plenty of water to keep from binging at dinner. windchill.

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 13


WARM UP > YOUR VOICE

THANKS FOR
ASKING
How to talk to non-runners without
being a jerk // BY MEGAN LIZOTTE

y friend Natalie is my personal

M cheerleader. Some people in your life


just naturally slide into that role and are
often the ones who don’t know much
about what you actually do. There’s
beauty in those relationships because
they fill you with encouragement based on you,
a uniquely designed individual, rather than on
your performance. As an elite runner, that kind of
friendship is so refreshing. It negates the need to
perform or prove your worth…much of what I work
for daily on the road and trail. Whether you are a rookie
or seasoned runner, you need a Natalie in your corner. She
is your No. 1 fan regardless of how fantastically or poorly you
perform.

When I first told Natalie sprays and foam rollers—


I’ve run two Olympic and that’s okay! While the 1 mile. My preferred event is bleed from my nursing son’s
Marathon Trials and hold blister-ridden, chafed details the marathon. I don’t have razor-sharp teeth!
a marathon PR of 2:41, of running might not be sprinter-speedy legs, but they A: “A good sports bra
I’m pretty sure all she obvious (or even appealing) can go all day!” prevents that, and usually this
heard were the buzzwords to them, these people are our is an issue men battle more
“Olympics,” “marathon” and forever fans. Q: How far is your marathon? so than women since they are
“2 hours.” Those three words Knowing your fans’ Remember: Be gracious when more susceptible to shirt-on-
cemented in her mind that I intentions is helpful when chatting with those who skin friction.”
was an Olympian who could they ask you farcical don’t lace up! (And to be fair,
run a marathon in 2-ish questions about running. Be many trail races are plus or Q: I bet you eat super healthy!
hours (ha!). While flattered, gracious in your answers— minus a few miles from what's Do you eat a special diet?
my Type-A, justice-loving these are your people! advertised, depending on the I’m a marathoner; I’m on the
personality kicked into high Recognize that at the core of landscape.) “see food” diet: I see food and
gear, and I felt obligated to their uninformed questions A: “A full marathon is I eat it.
backtrack and explain who I about running, they are 26.2 miles, but I run other A: “I eat according to my
really am as a runner and no, merely engaging with you distances too.” training needs, which means
you would not find me in a because they are in awe lots of veggies, fruit, grains,
pack with Shalane Flanagan. of you (and running for Q: When you run during lean proteins and good fats.
Beyond the syntax of extended periods of time pregnancy, aren’t you scared Food is fuel, but it’s also
accurately labeling my is—quite frankly—seemingly your baby will fall out? a connecting part of our
running stature, I realized ridiculous to them). Below It’s parenting that scares me! culture. I allow plenty of
Natalie’s intentions were are some of my favorite A: “The pelvic floor is room for celebratory eating/
to impart confidence questions I’ve been asked, supported by muscles and drinking! If I’m at a birthday
and respect. I needed to and how I’ve attempted to ligaments that all work party, you better believe I’m
appreciate the underlying respond graciously. together to keep baby healthy having a piece of cake.
intention of her words; I am and snug in the right place.
a source of inspiration to her, Q: What’s your mile time?
Pro runner and running coach Megan
and she wanted me to know What I’m thinking: Mile?! I’m Q: Do your nipples bleed Lizotte is a two-time USA Olympic
it. Often, family and friends not a miler! My mile time is not when you run? Marathon Trials qualifier and five-
HUGO HERRERA

don’t understand our knee- impressive if you know much Noooo…that’s one of the time IAAF World Mountain Running
Championships qualifier. She is mom
high compression socks, about the mile. reasons you wear a sports bra. to Maven and Bodie and lives in San
concentrated electrolyte A: “I actually don’t race the My nipples are more likely to Diego, Calif., with her husband Andrew.

14 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


WARM UP > RUN TALK

5 STAY-FIT
TIPS FOR THE
HOLIDAYS
From pumpkin spice lattes to the
dessert table at the office holiday party,
temptations (and excuses to bail on your
training) abound this time of year. Keep
your training on track through the holiday
season with these tried-and-true tips.
// BY BETHANY MAVIS

1Get fresh gear! 


3
Work out early in
4
Eat before the
“New gear is a great the day. holiday parties.
way to motivate you “Run first thing in “All of these events
and keep you excited the morning when usually revolve around
for your workouts. our willpower is at its food and cocktails, and
Whether you are an strongest. As the day it is easy to overeat
avid fitness buff or goes on, we start to bite-size foods. So in
new to the scene, get decision fatigue order to control your
adding some new gear and make poorer cravings, prepare
to your wardrobe can choices by the end of throughout the day:
give you that extra the day. It also feels Do not skip meals—eat
push you need to keep great to get it ticked small meals or snacks
you moving. If you feel off the ‘to-do’ list at all day so that you
good in what you are the start of the day. are not starving upon
wearing, your energy Plus: Studies show arriving. Eat a small,
and enthusiasm for that short, intense healthy snack with
your workout will sessions of sprints aid carbohydrates and
follow.” fat loss plus give you protein right before
—Jenny Harkins, ACE- the added benefit of the party (examples
certified trainer, owner
burning more calories are a small energy bar,
of Chicago fitness facility
Treadfit all day long with what whole-grain crackers
is known as the ‘after- with string cheese, or
burn effect,’ so skip the a handful of nuts and
longer runs and just berries). Use the small
run a mile as hard as plate at the party, and
you can.” don’t stand post by the
—Tracy Bray, ISSA- food table—get your
certified sports nutritionist,
food and leave the
ACE-certified personal
MERC67/ISTOCK.COM

area.”
—Amy Goodson, R.D.,
board-certified sports
dietitian

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 15


WARM UP > COMMUNITY

BETTER TOGETHER A whole new world


Running on your own is familiar—you
know what route you’ll take, what
Joining a running group will make you so much stronger. pace you’ll go and what playlist you’ll
// BY SUSAN LACKE listen to. Familiarity is comfortable but
also kind of boring. Group workouts
give you varied conversation partners
ou see them at the trailhead, running store and races—and they always look (and conversation topics) to make that

Y like they’re having a blast. Running clubs exist for every type of runner, from
moms with jogging strollers to trail runners who flirt with dirt. It makes total
sense—running is fun, and so is hanging out with friends. Why not do both
at once? Researchers from the University of Southern California back up this
notion, saying those who work out with others report they enjoy exercise
more than those who get sweaty solo.
long run fly by. You’re also more likely
to explore new running routes with a
group, which will definitely make your
runs more interesting.

Faster feet
So the next time you see the group, don’t just wave and say, “Hi!”—join them! In While you’re ticking off the miles with
addition to finding your new BFFs, you’ll likely become a better runner, all while your pals, you’re probably getting
having a blast. faster. Multiple studies have shown
that those who run in social settings
Benefits of a running group According to a 2012 study published tend to hold a faster pace than running
Accountability in the journal BMC Women’s Health, solo—oftentimes without realizing it.
When you’re just dragging in the making plans to train with others Group influence can also spur you to
morning or after work, it’s easy to is one of the most effective ways to go farther or try new training stimuli,
ERIN DOUGLAS

talk yourself out of a run—unless you ensure you actually follow through, like that beast of a hill you’ve been
know your group is expecting you. no matter what. avoiding.

16 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


Your Three-Step Guide to Joining a Running Group
No matter your running goals, there’s a group out there for you. Finding yours is easy as 1-2-3.

1) Find your tribe 2) Get in touch 3) Show up!


A good place to start is your local If you’ve got any nerves about joining You may feel like the new kid at
running store or gym. In addition to a group workout, send the organizer school, but don’t let that keep you
offering group runs of their own, the an email. Whether your concern is from following through. Almost every
staff there may have insider informa- about the speed of the group or feeling runner feels nervous before joining
tion on other runners or groups that like an imposition, getting in touch is a new group for the first time, and
might fit your needs. a great way to put your mind at ease. almost every runner feels a little
But if you’re looking for a specific Some questions you may want to ask: silly once they realize groups are
experience—say, women pursuing a • What pace does the group usually run? super-welcoming to new runners. Tips
Boston-qualifying time or a stroller- • Are strollers/headphones/dogs for a winning first outing:
friendly running club for moms—fire allowed? • Show up a little early, especially if
up the laptop. The Internet is a great • Is there a “no-drop” policy for you’re not certain where the trailhead
way to find running groups in your someone who’s struggling to keep up? or track is.
area! Running in the USA (runningin • Is attendance at group workouts • Be honest about your pace. If you
theusa.com) compiles a list of running optional or required? fudge your current abilities, it could
clubs in each state, or use Meetup • Are you able to join for a trial run? lead to a miserable experience.
(meetup.com) to search for group runs • Where and when does the group • Keep the headphones at home—at
in your town. meet? least for the first day. It’s likely many of
your new training buddies will want to
get to know you!

No excuses!
Despite knowing the benefits of social training,
many runners find the idea of joining a running club
intimidating: What if they’re faster? What if they
run farther? What if I don’t fit in? But to ask those
questions is to forget the reason running clubs exist:
to run together. Most groups not only welcome new
runners, but they also get genuinely excited to wel-
come one into the fold. Here’s why you shouldn’t let
fear get in your way:

EXCUSE 1: I won’t be able to keep up.


Whether you’re struggling to keep up with a faster
group or just having an off day (it happens to all
of us!), you probably won’t be left behind. Many
groups have a “no-drop” policy, in which there
is an agreement that every runner will start and
finish with at least one other person.

EXCUSE 2: I won’t know anyone there.


Everyone in the group was a newbie at one point. Many will go out of
their way to say hello, learn your name and get to know you on that
first run because they know exactly how it feels to be in your shoes.

EXCUSE 3: The meet-up spot is inconvenient.


Ask yourself: Is this a valid excuse, or am I trying to find a reason not
to go? Maybe it truly isn’t worth the drive to the trailhead in rush-hour
traffic; in that case, search for a different group that better meets your
ERIN DOUGLAS(2)

needs. But if you’re simply looking for an out, reconsider. If you give it
just one try, chances are you’ll find the slight inconvenience is worth
the reward.

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 17


CELEBRATE 2015
20 YEARS Third Eye Blind
performed as the
headliner act at
the Finish Line

RUNNING Festival.

2011
San Antonio was
ranked the 3rd
fattest city in the
US in 2009. Rock
‘n’ Roll San Antonio,
along with city
leaders, helped turn
around the city’s
health, as obesity
rates descreased
significanltly by 2011.
2009
KiDS ROCK was
introduced, giving
kids the opportunity
to take part in the
race weekend fun.

2013
Michael Wardian
won the marathon
in San Antonio in
2:31:19 and then
got on a plane for
Las Vegas, where
he ran his second
marathon of the day
in 2:57:56

M A R AT H O N | H A L F M A R AT H O N | 1 0 K | 5 K | R E L AY | K i D S R O C K

CREATE YOUR MOMENT ON

DEC 2-3, 2017


>Race Smart TRAINING, RACING AND
INJURY-PREVENTION
ADVICE

MILE HIGH
UNITED WAY
TURKEY TROT

HOT TO TROT
Thanksgiving is the perfect excuse
to throw on your running shoes with
friends and family while celebrating
the spirit of the day!
//BY KARA DESCHENES

f running before feasting on the season’s

I finest meal is wrong, then we don’t want


to be right. And neither do the more than
900,000 other runners who join in the
racing fun on Thanksgiving Day. Besides
burning off extra energy and refueling
with turkey and pumpkin pie galore, running a
Turkey Trot embodies the holiday’s true spirit
of gathering friends and family to spend time
GAMEFACE MEDIA

together. Check out these festive events, known


as some of America’s most iconic T-Day races!

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 19


RACE SMART > RAVE RACES

TRADITIONAL TROT
With 43 years under its belt, Thanksgiving
the Mile High United Way Races by the
Turkey Trot in Denver offers a Numbers
tried-and-true Thanksgiving
Day race experience. Complete
with lung-challenging altitude, 32%
tree-lined vistas and a post- The percentage
increase of Turkey
race beer garden, nearly 10,000
Trot runners over the
runners enjoy each other’s
past 5 years
company while kicking off the
day’s events.
DENVER, COLORADO
1,400+
Number of Turkey
unitedwaydenver.org
Trot races around the
country!

PARADE RAID
Declared the “Parade before the
901,753
Number of finishers at
Parade,” the Strategic Staffing Turkey Trots around
Solutions Turkey Trot in Detroit the USA in 2015
kicks off the city’s annual T-Day
HISTORIC HOP parade. With nearly 20,000 17.5
Known as the oldest consecutively run footrace in the world, the Buf- participants storming the Number of minutes
falo YMCA Turkey Trot hasn’t missed a year since 1896. Proceeds from streets, the distances are named it takes to run off the
the 8K event go toward making the community’s YMCA services avail- after the day’s traditional fare, number of calories in
able to children and families who can’t afford them. Limited to 14,000 including the 10K Turkey Trot, an 8-ounce serving of
runners, you don’t want to miss the country’s most historic race! the 5K Stuffing Strut and the turkey. (Go ahead and
BUFFALO, NEW YORK, ymcabuffaloniagara.org Mashed Potato Mile. If you’re go back for seconds!)
feeling extra adventurous, go for
one of the combos with either 47
SEASONAL STRIDES the Drumstick Duo (10K and 5K) Number of minutes it
If soaking in the season’s or the Cranberry Combo (1-mile takes to run off the
calories in a slice of
foliage is high on your list of and 5K).
pumpkin pie. Worth it!
race-day fun, the Charlotte DETROIT, MICHIGAN
Southpark Turkey Trot is theparade.org
sure to please. Join 11,000
runners for the 8K, 5K, 1-mile
and 26.2-yard Tot Trot at the
29th edition of one of North
Carolina’s largest events. En-
joy a morning outdoors with
just-right temperatures and
autumn’s finest hues on dis- FEEL-GOOD
play before gathering around FESTIVITY
the table for a T-day meal. Silicon Valley isn’t just for techy SMALL KIDS PHOTO: COURTESY OF APPLIED MATERIALS SILICON VALLEY TURKEY TROT

CHARLOTTE, NORTH CAROLINA start-ups; it’s also home to one


charlotteturkeytrot.com of America’s largest Thanks-
giving Day races. The Applied
Materials Silicon Valley Turkey
Trot boasts more than 19,000
runners annually while raising RECORD RUNNER
more than $6.9 million for Ever wondered where the world’s largest gathering of people dressed
charitable programs since its as turkeys was held? Search no further than the Dallas YMCA Turkey
inception. With a 5K, 10K and Trot. Earning the Guinness World Record with 661 people dressed as
kids’ fun run, there’s sure to be a the day’s iconic bird in 2011, this year’s race marks the 50th anniver-
distance for everyone in the fam! sary of the event. Run (or wobble) your way to the finish line of either
SILICON VALLEY, CALIFORNIA the 5K or 8-mile race before gobbling down your Thanksgiving feast.
svturkeytrot.com DALLAS, TEXAS, thetrot.org

20 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


YOU
CAN
HAVE
IT ALL

MARIALUZ ARELLANO
Editor-Director
Revista Vidactiva Magazine

Work, Life, Family, Friends—and Triathlon

FULL
10-12
HRS/WK

HALF IN FAST-TRACK TRIATHLETE, Matt Dixon offers his


plan of attack for high performance in long-course triathlon—
7-10 without sacrificing work or life. Developed for busy professionals
HRS/WK
with demanding schedules, the Fast-Track Triathlete program
makes your PR possible in Ironman®, Ironman 70.3®, Rev3, and Challenge
triathlon in about 10 hours a week. Includes a 14-week comprehensive race-
prep training program and 24 weeks of key workouts.

Available in bookstores, tri shops, and online.


See more at velopress.com/getontrack.
RACE SMART > STRIDE STRONG

TREADMILL
RUNNING
DONE RIGHT
Get the most out of your indoor
workouts. // BY MATT FITZGERALD

G
rowing up in New Hampshire,
I ran outside in all kinds of
weather: subzero tempera-
tures, snowstorms, even a
hurricane on one occasion. I
realized how unwise this was
after I moved away, when my father,
also a runner, slipped and fell on
black ice, breaking his hip. He never
ran again.
Take a lesson from my dad and
me, and move your runs indoors to a
treadmill when winter weather makes
outdoor running unsafe (or even just
unpleasant). Don’t let concerns about
the quality of the workout, increased
injury risk or boredom stop you from
making this transition. Research
shows that runners can train as safely
and effectively on a treadmill as they
can on the roads. Making tweaks to
standard outdoor run formats can
make indoor running enjoyable, and
exploiting certain advantages of these
machines can also benefit your fitness.

Treadmill running
is still running
Running on a treadmill is undeniably
different from running on outdoor
surfaces. On a treadmill, you do not
move; the belt does. Your job is to
repeatedly reposition your legs to
avoid flying off the back. Outside, you
generate forward thrust by pushing
off the ground with your foot. But is
treadmill running so different from
outdoor running that the fitness you
build indoors doesn’t fully translate to
outdoor workouts and races?
Science says no. Scientists at
Bowling Green State University and
the University of Alabama reported
OLIVER BAKER

recently in the Journal of Sports Reha-


bilitation that they found no

22 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


differences in gait kinematics (mea- 5K 10K Half Marathon Marathon
surable aspects of the legs’ move-
ment) between overground running 1 mile easy 1 mile easy 1 mile easy 1 mile easy
and running on a motorized treadmill
in a group of 10 healthy women. 6 x (0.5 mile at 6 x (1 mile at 10K 2 x (3 miles at 3 x (3 miles at
It’s true that heart rate and oxygen 5K race pace/0.25 race pace/0.25 half-marathon race marathon race
consumption are slightly lower mile easy) mile easy) pace/0.25 mile easy) pace/0.25 mile
during treadmill running than they easy)
are during overground running at the
same speed, but this doesn’t mean the 1 mile easy 1 mile easy 1 mile easy 1 mile easy
treadmill provides an inferior work-
out. A number of studies, including
a 2014 experiment by Brazilian
researchers, have shown that runners when in fact perceived effort (how time pass quicker by giving yourself
are able to go faster in outdoor time hard running feels) does. Even at 0 something to do every 60 seconds.
trials than in treadmill time trials of percent, it will feel harder to match
the same distance or duration, even your outdoor running times indoors;  Hill Repetitions Run
though treadmill running is physi- raising the belt will only increase this Treadmills are especially conducive
ologically less stressful. What this disparity, so keep it flat unless you’re to hill training because they allow
means is that at any given running doing hill training. the runner to precisely control the
speed, you’re closer to your limit on Finally, because treadmills offer a incline of the belt. The tricky part is
the treadmill than you are outside. softer landing than the roads do, you managing the recovery periods be-
Scientists have not compared may find that you are more comfort- tween high-intensity hill repetitions.
the effects of exclusive indoor and able wearing a shoe that has less cush- Outside, runners typically jog back
outdoor training on outdoor run- ioning and a lower profile compared down the hill they just ascended. On
ning performance, but real-world to your normal outdoor footwear. a treadmill, it’s more practical to keep
evidence suggests that they are about the slope where it is and reduce your
equal. The best example comes Training indoors speed to a walk to recover. Here’s an
from Christine Clark, who won the Making the most of treadmill running example of a hill repetitions run de-
2000 U.S. Olympic Trials women’s is a matter of adjusting standard out- signed especially for the treadmill:
marathon after doing almost all of door workout formats to accommo-
her training on a treadmill over the date the treadmill’s disadvantages and • 10 minutes easy at 0%
course of an Alaskan winter. exploit its advantages. Here are three • 8 x (1 minute running at 8%/2 min-
specific sessions to try this winter: utes walking at 8%)
Making the transition • 10 minutes easy at 0%
When winter weather forces you  Constant Variation Easy Run
indoors to run, it’s important that The biggest disadvantage of treadmill  Race-Pace Run
you replicate the outdoor running running is that it’s boring. Conse- Another advantage of the treadmill is
experience as closely as possible. If quently, time passes more slowly that it allows precise speed control,
you’re in a gym environment, there’s during indoor runs—especially the making it a great tool for practicing
little you can do to control your slow-and-steady runs that are the running at your goal pace for an up-
environment, but if you’re at home, necessary foundation of any effective coming event. See the chart above for
consider lowering your thermostat training program. The Constant Vari- race-pace workouts designed for each
from the usual 72 degrees to the low ation Easy Run tweaks this workout of the four most popular road-race
60s, which will make you feel more to make it more fun. To do it, start by distances.
comfortable and improve your per- running at an easy pace (1.5–2 minutes
formance, and use a fan to recreate per mile slower than your 5K race A word of caution
the evaporative cooling effect of pace) at a 0 percent gradient. After As beneficial as treadmill running
running outside. Have fluids handy if 1 minute, make a small, random ad- can be, try to avoid doing all of your
you’re running hard or fast enough to justment to your pace or incline (for winter training indoors. Treadmills
need them. example, go from 5.7 mph to 5.8 mph). offer a softer landing than the roads
You may have heard that you Continue making these small, ran- do, and studies indicate that the calf
should set your treadmill belt at a 1 dom adjustments for the full planned muscles are less active during tread-
percent incline to match the physio- duration of your run. The specific mill running. For these reasons, an
logical challenge of running outside changes in speed or incline you make abrupt switch from indoor to outdoor
on level ground, but this practice is don’t matter, as long as your effort running could leave you at risk for
based on the mistaken idea that heart level remains low (no greater than 4 injuries such as shin splints and calf
rate limits running performance on a 1–10 scale). The point is to make strains.

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 23


RACE SMART > CALENDAR

november
Even if you need to miss a run, don’t give up on your fitness routine over the holidays.
Running is a proven stress reliever—just what you need for combating the craziness of the season.

3 5 14
Yes, even pickles
Good news for everyone running
the New York City Marathon have a day of
today: Daylight Savings Time celebration—the
ends, and that means you get an perfect excuse
extra hour of sleep (that is, if you to try Extra
aren’t too nervous!). Strength
Pickle Juice
Shots by the
Pickle Juice
Company to
ward off muscle
cramps.
In honor of Sandwich Day, tell us
about your favorite “sammie” on
Twitter @womensrunning
18 We’re sending happy
birthday wishes to
15 Allyson Felix, the only
female track athlete to win
six Olympic gold medals
and who’s also earned 16
You may be diligent about medals from IAAF World

SERG_DIBROVA/SHUTTERSTOCK.COM; M-IMAGEPHOTOGRAPHY/ISTOCK.COM; F11PHOTO/ISTOCK.COM; KIRIN_PHOTO/ISTOCK.COM; ALAIN MITCHELL;


recycling glass, plastics and Championships.
cardboard, but what about
running shoes? In honor of
America Recycles Day,
investigate options at your
local running store.

23
Thanksgiving 24
isn’t just a day to Waving to everyone you
eat a lot and give see on your run, buying
thanks; it’s also
NATY_LEE/ISTOCK.COM; PEOPLEIMAGES/ISTOCK.COM

a coffee for the person


a great day for a
behind you in line or giving
run, according to
Women’s Running your bus driver a gift card
readers! Lace up are just a few ways to
for a race or head celebrate Random Acts of
out on your local Kindness Friday. Tag us
route with friends at #TeamWR to let us know
and family. about your acts!

24 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


december
Treat yourself
2-3 to a fast and
flat 5K, 10K,
half marathon
or marathon
at Rock ‘n’
Roll San
Antonio
this holiday
season. Plus,
you’ll see Say HBD to Swedish
mountain, ultra and
iconic sights, trail running phenom
like the Alamo Emelie Forsberg, who
and Riverwalk, turns 31 today. She’s
on your run. also a great follow on
Instagram @tinaemelie. 11
12 Hanukkah
20
begins
today, which
means eight
days of
festivities
ANTIMARTINA/SHUTTERSTOCK.COM; COURTESY OF ROCK ‘N’ ROLL; KIMIKODATE/ISTOCK.COM; NACHO SUCH/SHUTTERSTOCK.COM; KARAIDEL/ISTOCK.COM; KARAIDEL/

(and gifts!),
so make sure
to still carve Running is our favorite method of
out time forging bonds and friendships—
for you by think about how well everyone gets
maintaining along before, during and after a
your daily big-city marathon—making it an
run. ideal way to honor International
Human Solidarity Day.
ISTOCK.COM; ZAMORAA/ISTOCK.COM; S_BUKLEY/ISTOCK.COM; SKODONNEL/ISTOCK.COM; 4IVAN101/ISTOCK.COM

ng of
“Airi nces”
a
GrievFeats of
25
and “ength”
Str

23 “A Festivus for the rest of us!”


If you don’t celebrate Christmas,
Hanukkah or another traditional 31
holiday, Festivus is the non-
denominational, low-stress holiday We don’t know about you, but
(as depicted on Seinfeld) for you. The National Champagne Day
upside: You get to celebrate however It’s Christmas! Remember to save sounds like all the fun of
you see fit, but a group run sounds like your ugly sweaters so you’re ready to New Year’s Eve without the
a good start to us! go at next year’s ugly sweater run! stress of making resolutions!

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 25


RACE SMART > ASK THE COACH

TIP OF THE MONTH

+A
Camp is for
more than
just kids!
Looking for a great
NCAA RUNNER
gift to give the
TURNED HIGH
SCHOOL COACH runner in your life,
HILLARY KIGAR HAS or something to
AN ANSWER FOR ALL put on your list for
THINGS TRAINING! Santa? Consider
an adult running
camp! There are
Do I need to do a cool- I carry my phone in my camps all around
down after my workout I’m never thirsty when hand during runs—am I the U.S. in different
if it’s cold outside?  I’m running in the throwing off my balance or styles and formats.
A proper cool-down is always cold. Does that mean messing up my stride? Some take place
important after a workout, I’m hydrated?  Everyone has different running in a retreat format
over a weekend
no matter how cold or hot Lower temperatures form; while you might run
somewhere in
it is. The goal is to minimize naturally reduce our de- pretty efficiently with your the mountains;
tightness in your muscles and sire for liquids, which is phone, most likely it does others may be over
begin the recovery process. deceptive and makes you impact your stride. Over the a week span and
Staying active and transition- feel like you are hydrated course of a longer run, your incorporate other
ing from “fast” to “stopped” when most likely it’s not running efficiency will lessen, outdoor activities
with a cool-down jog will the case. Natural indica- meaning that it will take more like kayaking,
mountain biking
help you feel more fresh and tors (such as sweating) energy, as you are off balance
or hiking. Often,
ready for your next workout. lessen in the cold weath- and not running as smoothly camps include
If it is a particularly cold day, er, and while you may as you could be. Visit your lodging, meals and
consider shortening your not feel hot and thirsty, local running store or look on- planned-out days
cool-down jog and hopping your body is still in a line to check out the available filled with various
on an indoor stationary deficit and needs just as running armbands and belts. running activi-
bike or elliptical so you can much fluid as on a warm These will hold your phone, ties, small-group
lecture sessions
get some more minutes in day. Additionally, when it allowing you to run with free
and social time to
without exposing yourself to is cold, your body pumps hands. Armbands are helpful enjoy with other
freezing temps. Be sure to blood to your core, which as you still have easy access campers. Com-
dress for the weather—have increases the need to to your phone to change the panies like REI
a layer to put on as you cool urinate, leaving you a song or check your GPS app. sponsor outdoor
down. This will help keep little on the “emptier” Running belts are a great op- women’s camps
your body temperature up side. If you don’t feel tion if you want to store your while other pro-
fessional female
and prevent cramped and like drinking a glass of phone out of the way. Belts runners host their
knotted muscles. Don’t forget ice water, opt for a big usually adjust in size, fitting own more intimate
to stretch and foam roll after mug (or two!) of herbal around your waist snugly, with camps available for
your workout and cool-down. tea. If you choose flavors the option to wear the pouch smaller groups. No
Continuing to engage your like chai, peppermint or in the front or the back. matter your pref-
muscles with stretching after vanilla spice, you won’t erence, camp can
a hard workout will complete even need to add sugar, Have a question for Coach be a great way to
AJ WATT/ISTOCK.COM; REI

Kigar? Email editorial@ get away and have


the post-workout routine and you can still get the a “run-cation” as
womensrunning.com or
and help you feel better ounces of liquid needed tweet @womensrunning with you recharge in a
when you wake up the next to properly hydrate. the hashtag #AsktheCoach. beautiful place.
morning.

26 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


RACE SMART > WHERE IT HURTS

MY CALVES HURT Load, Move, months, depending


Bounce, Hop on the severity.

A runner’s calves need


Avoid pain in these important lower-leg muscles with some Calf cramping
to withstand the impact
smart training tactics. // BY NICOLE RADZISZEWSKI forces of running,
Cramping indicates
so it is important to that a muscle is in
incorporate moves that an intense state
hile we often praise the powerhouse glutes and first-responder of contraction and

W
simulate these forces in
feet for their contributions to gait, it’s the calves that ultimately a strength-training pro- needs to be length-
pull your heels up from the ground to allow forward movement. gram. Chris Johnson, a ened in order for
Injuring one or more of these hardworking lower-leg muscles Seattle-based physical the cramping to re-
can stop you dead in your tracks. therapist, recommends solve. It’s not clear
Two major muscles comprise the calves. The gastrocnemius, following a progression what exactly causes
of “load, move, bounce,
which is the more superficial of these two, starts behind the knee as some people to
hop,” making sure to
lateral and medial heads and attaches at the heel. The soleus lies deep experience cramps,
ease into single-leg
beneath the gas- work and plyometrics but science sug-
trocnemius and runs if you are working your gests that they can
from just below the way back to running be brought on by
knee down to the after a calf injury. some combination
heel. Both of these Load (isometrics): of muscle fatigue,
muscles work to First practice loading dehydration and
plantar flex the foot the calves bilaterally, sodium imbalance.
during running; the standing on your tiptoes If you experience
gastrocnemius also for 30 seconds. Progress cramping while on
assists with flexion to standing on one foot a run, stop immedi-
of the knee. at a time. ately and try to get
Runners typically Move: Work toward the muscle to relax.
experience calf pain three sets of 10 to 15 You can gently mas-
in the form of strains, bilateral calf raises sage or stretch your
which can range (with knees bent and calves, making sure
from mild stretch- straight), and then not to overdo it.
ing or complete progress to doing them If you regularly
single-legged. You can
tearing of a muscle, experience charley
do these standing or
or cramps, which horse–like cramps,
seated on a calf raise
occur when a muscle machine. but fluid and salt in-
is stuck in a state take is not an issue,
of contraction, says Bounce: Practice small, your calves may
controlled hops off the
Chris Johnson, be underprepared
ground, landing on
a physical therapist the balls of your feet. for the amount of
in Seattle, Wash., you’ve likely strained to train the leg mus- Johnson recommends work they’re doing.
who works with a calf muscle, John- cles for the specific making a foursquare Johnson recom-
runners and triath- son says. demands of running, grid on the ground mends sticking to
letes. Fortunately, Preventing calf which means incor- and working your way a training plan and
he says, most serious strains is usually a porating plyometric around the grid, both including exercises
calf injuries can be matter of exercising movements such clockwise and counter- to strengthen the
avoided. moderation and as hopping and clockwise. Progress to calf muscles as well
smart progression. jumping into your single-leg hops. as the rest of the
Calf strains Johnson recom- strength-training Hop: Practice hopping lower body.
Say you’re doing mends gradually regimen. onto and off of a low “Some good
speedwork and you upping the intensity Treatment of step. Start by taking off exercises to practice
feel a “pop!” in the of your training and a strain typically from the ground and include single-leg
landing on the balls of
back of your lower easing into runs. involves RICE (rest, calf raises, tiptoe
your feet on the step;
leg. If intense calf “Take time to warm ice, compress, marching, heavy
then immediately
pain strikes suddenly up with a 10- elevate) followed by hop backward to your farmer’s carries and
on a run—particu- minute fitness walk exercises to gradu- starting position on the bridging,” Johnson
larly when you’ve to increase blood ally restore strength ground. Progress to says. “The goal is to
been doing ballistic flow before hard and function to the build tissues around
OLIVER BAKER

taking off and landing


movements such as efforts,” he says. muscle, which can on one foot. the calf muscle
strides or sprints— It’s also important take up to three complex.”

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 27


THE EFFERVESCENT

ELLIE HOLIDAY
GIFT GUIDE

KEMPER
How running
EDITION

keeps her life


in balance

Get Festive
AT HOLIDAY
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Make the
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OFF-SEASON
Get a FULL YEAR of training and motivation,
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>Eat to Run FUELING STRATEGIES
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WARM
WISHES
Four recovery drinks to warm
you up after brisk winter runs
// BY BETHANY MAVIS

A
fter a chilly, blustery run,
a hot recovery drink can
be just what your body is
craving—both to rehydrate
and warm back up. “Many
times, warm [drinks] can
seem more soothing than cold to
our bodies,” says Amy Goodson, a
Dallas-based sports dietitian and
the coauthor of Swim, Bike, Run,
Eat. “Post-workout, the key is [to]
rehydrate 16 ounces per pound
lost, so that can be any beverage—
be it water, sports drink, hot choc-
olate or your favorite hot tea.” 
HOLLY CLARK/STOCKSY.COM

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 29


EAT TO RUN > FUEL YOUR RUN

If you do choose to recover with a warm


drink, keep in mind that people typically
drink a smaller amount of fluid if it’s heated
up, so it’s important to consume enough fluid
to rehydrate post-workout. Also, many warm
drinks will be lower in sodium and other
electrolytes, so make sure you supplement
your recovery drink with electrolytes too,
says Goodson, if they’re not already in your
warm beverage of choice. The beverages be-
low are all healthy, nourishing drinks to help
you replace lost fluids. Be sure to also get in
the recommended amount of carbohydrates
and protein (a ratio of 3–4 grams of carbo-
hydrate to 1 gram of protein) to replenish
glycogen stores and repair muscles.

SUJA MU LLED A PPL E E P IC P R OV ISION S SPORTea INFINIT


CIDER B O N E B R OT H NUTRITION MUD

$9.99 for 46 oz. $6.99 for two-serving bottle, $10.49 for 20-serving box $36.99 for 22 servings
sujajuice.com epicbar.com sportea.com infinitnutrition.us

Made with a variety of juices Think of these ready-to-drink, This naturally energizing tea— While the name may be mis-
(apple, orange, pineapple, carrot nutrient-rich bone broths as made with powerhouse ingre- leading, this blend of natural
and ginger) and seasonal spices soup rather than straight broth— dients such as green tea, ginger ingredients—including flaxseed,
(cinnamon and cloves), this new they’re made with other ingre- and Siberian gingseng—has a coffee, chocolate and whey
seasonal drink is only available dients like onions, celery, garlic pleasant citrus and mildly sweet protein—makes a delicious
for the holiday season. You have and carrots. The bone broth is flavor (even without mixing in recovery drink, either hot or cold.
to shake it up, like any traditional rich in protein (9–10 grams per any sweetener). Served hot or To heat, simply warm up your
cider, and it has a festive flavor 1-cup serving) and the electrolyte cold, it’s a tasty way to get a milk of choice in the microwave
that is fabulous both heated and sodium, and it’s available in four hefty dose of antioxidants includ- for 30–90 seconds until it’s warm
straight from the fridge. Each satisfyingly savory flavors: Beef ing vitamin C; however, because (not yet steaming), and then mix
serving contains 120 calories, 28 Jalapeño Sea Salt, Homestyle it has zero calories, it should in the scoop of MUD powder.
grams of carbs and vitamins C Savory Chicken, Turkey Cranberry mainly be used for rehydration The carb (19 grams) and protein
and A. Be sure to pair with a Sage and Bison Apple Cider. (add a carb- and protein-rich (11 grams) content also makes
protein-rich snack (like some snack to your recovery!). this an excellent pre-workout
string cheese or nuts) after a fuel or even meal replacement.
SQUAREDPIXELS/ISTOCK.COM

workout. In addition to the original flavor,


MUD also comes in seasonal va-
rieties—Pumpkin Spice in the fall
and Peppermint Mocha starting
around Thanksgiving.

30 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


the Wanhd thine er
Hard-ass

an
ER E U N LI KE LY FR IE N D S —he was her boss,
TH EY W a bit of a trainwreck— s
life figured out. She wa
Ironman triathlete, with der her bed.
pa ck -a- da y ha bit , an d hiding empty bottles un
juggling a divorce, a the moving story
or t To Go So F* ck ing Slow, Susan Lacke tells
In Life’s Too Sh into shape.
friendship kicked her ass
of how an extraordinary
osis—the
g wo rko uts, bre akdo wns, a devastating diagn READ A
CHAPTER A
Trash-talkin d Susan reveals the T
wa rm ing sto ry of tra ining buddies Carlos an v e l o p re s s . c
o m / to o s h o r t
heart ange lives forever.
pir ing po we r of sp or ts and friendship to ch
ins

AVAILABLE IN BOOKSTORES, SPORTS STORES, AND ONLINE.


Decadent recipes that nourish your body
and delight your taste buds

Author Susan Jane White’s recipes are perfect


for newcomers to whole-food living, and great
for everyone from busy moms trying to find healthy
snacks and meals to athletes looking for new,
nourishing meal inspiration. Packed with creative
recipes and overflowing with Susan Jane's
knowledgeable and often hilarious take on cooking,
these meal ideas show you how to make the tastiest
and healthiest dishes to fuel your body and mind.

Recipes are from Tasty. Naughty. Healthy. Nice.


by Susan Jane White, © 2016 by Susan Jane White.
Reprinted by arrangement with Roost Books, an
imprint of Shambhala Publications. Boulder, CO.

Chocolate Chili Con Carne SERVES 10–12


with Coconut
If you are a feral carnivore, like my husband, here’s a good way of 1½ cups (270 g) dried kidney beans, soaked overnight
introducing more beans and veggies to your diet without feeling 2 onions
oppressed. The overtones are there (what man won’t wolf down a 2 red bell peppers
chili con beast?), but so is the nutritional purchase. 1 large carrot
It doesn’t actually taste of chocolate, but rather, utilizes cacao 4 garlic cloves
powder as another spice in the mix. Extra virgin olive or coconut oil, for sautéing
By downloading some good podcasts at RadioLab.org, you’ll 2 tablespoons tomato purée (optional)
prep this before you even realize it. Put your feet up and enjoy the 1 tablespoon dried oregano
dance your nostrils will do over the next 2 hours. Serve with great 1 tablespoon raw cacao powder
big dollops of cultured coconut yogurt, macerated red onions and 1 tablespoon sweet or hot paprika (optional)
exceptional company. 1 cinnamon stick
Good pinch of dried chili flakes
Large pinch of coconut sugar
1 lb (500 g) minced beef
1 28 oz (794 g) can diced tomatoes
Just over 2 cups (300 ml) vegetable or beef stock
Salt and pepper
1 tablespoon ground cumin
2–4 squares dark or raw chocolate (optional)
continued on page 34

32 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 33
continued from page 33

TO SERVE:
1 small red onion
1 really juicy lime
1 tablespoon fish sauce
(nampla) (optional)
Fistful of fresh cilantro
(optional)
Natural coconut yogurt

First off, soak the dried kidney beans


overnight. The next day, prep the
veggies. Dice the onion. Roughly
chop the bell peppers and carrot
into bite-size chunks, discarding the
seeds and stalks. Slice your garlic
and line up all your dried spices and
herbs. Now you’re ready to cook.
Heat a little oil in your largest
sauté pan or frying pan (I have two
going at the same time to speed
things up). Sweat the onions first,
stirring regularly for 10 minutes, until
they become glassy. Put them aside,
then sauté the peppers and carrots
until soft but not browned. Add the
garlic toward the end, along with the
tomato purée, spices and coconut
sugar (if using). Cook for a good 5 Delinquent Brownies Preheat the oven to 350 degrees. Line
minutes and let your nostrils samba. These brownies will fool the most ardent a 9x13-inch baking tray with parchment
Remove from the heat and pile on of brownie bingers. Not as saccharine as paper and set aside.
top of the resting onions. regular cane sugar, coconut blossom sug- Slowly melt most of the chocolate
Now whack up the heat and ar offers a burnt toffee kick to everything (keep back 30–40 grams) with the goat’s
brown the beef all over. It needs to it caresses. It’s not heavily processed butter over a bain-marie. All this means is
be browned or the end result will either. The sap of the coconut flower is a saucepan of ¾ inches of water simmer-
be disappointingly insipid. You may dehydrated to form honeyed crystals. ing away and a shallow bowl fit snugly on
need to do this in two batches. While coconut sugar can be classified as top in place of a lid. This is where you’ll
Tip in the soaked kidney beans a palm sugar, it is not to be confused with melt the butter and choccie. If the bowl
(canned is okay in an emergency), regular palm sugar, which is no friend to gets too hot, the chocolate will go lumpy,
canned tomatoes and stock. Don’t the diabetic. Coconut sugar is thought to so take it off the heat as soon as you see
worry if it looks a little icky. The pot have a low glycemic value—good news the ingredients melding. Sometimes the
will transform in a few hours. Stir in for hyperactive children, diabetics and water can turn from a mannerly simmer to
the veggies, pop a lid on and let it bored sedentary workers. a violent boil when you’re not watching.
paddle on a low heat for 2–3 hours. I’ve used goat’s butter in response to Chop the remaining chocolate into
It’s done as soon as the beans are many requests over the years to include it mini chunks, throw into a separate bowl
soft but not mushy. in my online recipe portal. This won’t suit and stir through the ground almonds and
Taste, tickle with salt and pep- everyone, but it can be a great alternative baking powder.
per, and add the cumin and dark for those who react to cow’s milk, like my In a very large bowl, beat together the
chocolate to liven it up. If you feel mother. Goat’s milk and goat’s butter ap- eggs and sugar with an electric whisk
it needs more pungency, add some pear to be more alkaline than cow’s milk, until creamy. The mixture will aerate and
yeast extract, blackstrap molasses or appealing to those on a calcium-retention change color slightly, so don’t be overly
chopped anchovies. Sometimes I do; diet or alkalizing menus. alarmed. Fold in the ground almond mix
sometimes I don’t. and the melted chocolate. Swiftly transfer
To serve, cut the red onion in MAKES 16–20 to your prepared dish with a spatula be-
half and finely slice into semicircles. fore all the lovely air bubbles pop.
Squeeze the lime over the onions 2 large bars 85% dark chocolate Bake for 30–35 minutes. Use the choc-
and allow them to party with the 7 oz goat’s butter olate bowl and sticky spatula as currency
fish sauce. Top each bowl of chili 1 cup ground almonds or almond with your kids—after all, there’s wash-
con carne with a little macerated red flour ing up to be done and tired feet to be
onion, fresh cilantro (if using) and a 2 teaspoons baking powder massaged. Once the brownies are cooked,
great big dollop of cultured coconut 4 medium eggs remove and let them cool overnight in a
yogurt in place of sour cream. It’s 1 1/3 cups coconut blossom sugar locked room. Brownies improve exponen-
the holy trinity to a good con carne. tially in the fridge, so try to resist looting
the tray until they’ve sufficiently chilled.

34 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


A chat with Susan Jane White
about how she created Tasty.
Naughty. Healthy. Nice.

How did you come to this way of clean


cooking and eating?
I used to think that only boring people
had time to cook. I quickly learned
that smarter people make time to cook.
My track performance was tanking, so
I began to interrogate my fuel supply. You know the feeling,
right? When I started cutting junk food from my life, I tiptoed
around health stores with a mixture of confusion and nervous
elation, like an ornithologist sighting a new species of bird. I
was busy mourning for Diet Cola Girl. “Whoa! I could buy a
bottle of wine for the price of that stuff.” Or, “I can’t afford that
weirdo flour—it’s three times the price of normal white stuff!”
Lemongrass, Coconut, But it’s helpful to remember that, first, we form habits. And
and Sweet Potato Soup then, habits form us.
Lemongrass is the easiest of exotic Asian herbs to deal with How did you learn to embrace new ingredients and let go of
in a Western kitchen. processed foods?
I tend to have problems pronouncing the others, let alone Eventually I realized there is nothing restrictive about
soliciting them into a pan. Lemongrass is widely available mindful, healthy eating. It’s the opposite. It’s so liberating—a
in supermarkets now, which means we are becoming either way to escape the shackles of processed food and the excess-
more courageous behind the apron or more mournful of our es of the wheat-sugar-dairy merry-go-round that I had become
carefree days backpacking around Thailand. addicted to. There are legions of grains, flours and funky beans
Organic coconut milk is best because otherwise the milk to experiment with in place of boring pasta and unthinking
can be hijacked with all sorts of preservatives and stabilizers. takeouts. Eventually, I clocked that healthy eating was the
If you think this is just claptrap, I urge you to buy both and most thrilling adventure I was missing! Imagine a space where
compare. You’ll notice a trippy purple hue in many nonor- cravings don’t control your every thought, and where energy
ganic milks. belts through your veins. This is not a fad for me. It’s a way of
life, and it doesn’t demand rigid principles. I’m all about tak-
SERVES 4 ing the hell out of healthy. I don’t want to demonize wheat
or dairy—these foods are not problematic. The quantity we
Good blob of extra virgin coconut oil consume is definitely unhealthy, even pathological (breakfast,
2 sweet potatoes, peeled and diced lunch, dinner, desserts, snacks all seem to have wheat, sugar
1 onion, diced and dairy, right?). By acknowledging our obsession with these
3 garlic cloves, chopped foods, we will naturally reduce our reliance upon them and will
1–2 lemongrass stalks open up our eyes to a fabulous fleet of wholesome grains, beans,
2 cups (500 ml) vegetable stock or water flours and multi-fabulous rice that we would not otherwise
1 (400 g) can organic coconut milk be exposed to. It’s the opposite of restrictive—it’s incredibly
Pinch of cayenne (optional) liberating! That’s what my cookbooks do; they open up this
Squeeze of lime juice world of exciting new ingredients.
Handful of fresh cilantro leaves, torn With your background as an athlete, how do you find that
Tamari, to serve what you eat influences your performance, mood and overall
physical well-being?
Gently warm a dollop of extra virgin coconut oil in a sauté Good food has me on my tippytoes. Junk food has me on my
pan. Add the sweet potatoes, onions and garlic, and leave to knees. I cannot reach my optimum performance level when I
sweat quietly while you prepare the remaining ingredients. sabotage my fuel supply. The older I get, the truer this rings.
This process sweetens the veggies naturally as long as you What do you always have on hand, either in your fridge or
don’t brown them. pantry, for a quick post-workout snack?
Bash the fat, fibrous end of the lemongrass stalks with the Frozen bananas are my post-workout artillery. My two little
base of a saucepan or other heavy object. Of course, a pestle boys (Marty, 5, and Benjamin, 7) make a mammoth smoothie
and mortar would be perfect yet not as cathartic as a flying with me every morning. We parachute some frozen banana
saucepan after a long day in the office. Add the smashed into a blender, along with some plant-based protein, isotonic
stalks to the sweet potatoes and onions along with the stock coconut water, cacao powder, avocado and maybe some almond
and coconut milk. Bring to a simmer and cook for 10 minutes, butter. The ratio of these ingredients can change, but we rarely
until soft. stray from the base.
Remove the lemongrass and discard. Purée the soup with What is your most used or favorite ingredient that most
a handheld blender until delectably smooth. Tickle with people wouldn't have heard of, and why do you love it?
cayenne to give delicious heat and a splash of lime for a sharp Most people haven’t heard of ghee, which is basically clarified
kick. Finally, dazzle with the torn cilantro, a splash of tamari butter with all the milk solids removed. Ghee is rich in fat-
and your vacation photo album. Guaranteed to transport you soluble vitamins A and D, without which some nutrients like
straight back to the coconut-lined beaches of Koh Samui. calcium can’t be synthesized in the body.

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 35


PHOTOGRAPH BY JAY SULLIVAN

36 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


LONGTIME RUNNER ELLIE KEMPER CHARMS
OUR SOCKS (AND RUNNING SHOES!) OFF.
BY REBECCA WARREN

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 37


Ellie Kemper has risen to the top of
Hollywood’s roster of comedic actors
with her sweetly offbeat portrayals of
perpetually perky yet clever characters.
She has had scene-stealing roles in
some of the most defining movies and
television shows of this millennium:
from the bashfully naïve yet insightful
Erin Hannon in The Office to her hilar-
ious turn as the woefully uninformed
Becca in Bridesmaids to her current
role as Kimmy in the hit Netflix comedy
Unbreakable Kimmy Schmidt, which
is getting ready to film Season 4 soon.
Kemper's own sincerity and wit shine
through in her roles, which is one of the
reasons her characters always feel so
relatable and authentic.
Born in Kansas City, Mo., she moved
with her family to St. Louis when she
was 5. She still visits the city often, and
her Midwestern upbringing is evident
in her demeanor both on and off the
screen. Kemper has that rare ability to
make anyone she is talking to feel like
they have her undivided attention, de-
spite the fact that she is talking to a total
stranger. And she is genuinely interest-
ed in the people she talks to, listening
intently while they speak and asking
questions about their lives. Kemper is
the epitome of a good egg. She’s also
whip smart and has expert comedic tim-
JAY SULLIVAN

ing. A Princeton graduate with a degree


in English and a solid background in

38 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


improv comedy (she spent time with
the Upright Citizens Brigade, an improv
group founded in part by the one and
KEMPER ON RUNNING:
“THERE IS A 100
only Amy Pohler), Kemper has the
ability to bring pathos and unexpected
insight to the characters she inhabits in
a way that feels natural without being
overwrought or out of step with the PERCENT CHANCE THAT
I WILL FEEL BETTER
character.
I am admittedly a huge fan of Kem-
per's work. In a world full of political
vitriol and humanitarian disasters, I
often gravitate toward media that make
me remember and appreciate all of the
WHEN IT IS ALL DONE.”
good and fun there is to be had in this
life as well. My go-to for soul comfort- But Kemper exuded a calm and friendly very athletic and exercises just about
ing is reruns of The Office and cute dog presence that instantly put everyone every day. My mom will be the first
pictures and videos online (I'm looking at ease, and she was unfailingly polite to tell you that she loathes exercise. I
at you, @dog_rates). to everyone at the studio, making this need to exercise most days, or else I
Knowing that I was going to meet shoot the most enjoyable one I’ve ever don't feel like myself. I do recall fitness
one of my favorite actors, from one of worked on. and nutrition as being a major part
my all-time favorite shows, made me We talked about her career, her love of my life from a pretty young age. I
nervous. I’ve had this experience before, of her St. Louis hometown, the joys and made this weekly schedule around
meeting someone whom you admired hazards of running in the city and how second grade, and it included exercise
from afar only to have your opinion fitness can act as a balancing influence sessions every day. I mean, they were
of them change and forever alter your in a busy life. Kemper has a lifelong not intense sessions. Running laps in
experience of their work. That’s a pretty relationship with fitness and running. the basement and doing jumping jacks
hard pill to swallow. Unsurprisingly, I I asked her how exercise factored into outside. I sound insane. I liked order
was anxious as I waited for Kemper to her family life as a kid, and Kemper from a young age!”
arrive the day of the cover shoot. Would shared this glimpse into her childhood This revelation made me laugh but
I ever be able to watch The Office with and very organized psyche: “My dad is also reminded me of a story that Tina
the same joy again? And I'm a huge
fan of Unbreakable Kimmy Schmidt as
well—what if I could no longer enjoy
the hijinks of Titus and Kimmy? I would
be devastated.
I was standing at a mirror, fighting
with an eyelash that was determined to
grow backward, directly into my eyeball,
when I saw the door open in the mirror
and Kemper walk in. Not the first
impression I was hoping to make, to
say the least. I spun around and greeted
her somewhat sheepishly. Kemper’s
natural bubbly energy and beauty shone
brightly. She immediately extended
her hand and introduced herself to me
and the crew. Her excitement at being
on the cover of Women’s Running was
infectious. Photo shoots can be tricky
things to organize and execute. The
process often requires a lot of personal-
ity management with all of that creative
energy bundled together in one room.

Kemper and Tituss Burgess, who plays


the singularly fantastic Titus Andromedon,
NETFLIX

in a scene for Unbreakable Kimmy Schimdt.

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 39


“I DO FEEL
LIKE I AM
THE BEST
VERSION
OF MYSELF
AFTER I HAVE
A NICE RUN.”

Kemper as the relentless optimist


and fashion risk-taker
NETFLIX

Kimmy Schmidt.

40 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


Run, Kimmy, Run!
A conversation with Ellie Kemper about Kimmy Schmidt’s
running habits

What does Kimmy love about running?


I think Kimmy loves just about anything that she can do outside.
Because, at last, she can GO OUTSIDE! (After being trapped in an
underground bunker for 15 years.)

What is Kimmy’s favorite holiday running event: a Turkey Trot, a


Jingle Jog or a Hot Chocolate 10K?
I think the Hot Chocolate 10K wins here. Kimmy turns to cocoa in
times of distress, so I think that combining a longer run (requiring
endurance and tenacity, of which Kimmy has loads) with a reward-
ing drink at the end could check off a lot of boxes for her.

Who is Kimmy’s ideal running partner: Lillian, Titus or Jacqueline?


I think that, of these three, Jacqueline is likely to be in the best
shape, and so Kimmy would enjoy running with her the most.
Kimmy is preternaturally strong, and also competitive, so I have to
think she would want someone to challenge her.

Fey, writer and producer of Unbreakable cially run on a team until I did track and for you. Nevertheless, running in a city
Kimmy Schmidt, told to Vanity Fair in field in the spring of 10th grade. I would or anywhere else gives Kemper some
2014 about Kemper’s work ethic. Fey get sick with nerves before every meet. much-needed routine in her often
was talking about a scene in Season 1 I'm getting sick with nerves just remem- packed and variable schedule, especially
that involved Kemper interacting with a bering it now. I ran the 400 meters, the now that she has a young son to care
rat. The scene didn’t start filming until for as well. “I have turned to running
about 2 a.m., so everyone on set was even more since having a baby. Time
tired. Fey said (speaking about Kem- is a more valuable resource to me now,
per), “To go in there having to deal with and I am lucky to live near some great
playing the scene, dealing with a rat parks. Being able to go for a run without
wrangler, and holding a rat, she had this having to travel anywhere is a huge gift.
very specific stillness and calm between I do feel like I am the best version of
takes. A lot of people would have been myself after I have a nice run.”
like [whiny voice], ‘I don’t like it!’ Or As Kemper begins to gear up for
made a big show of how great they were the production to start on Season 4 of
doing handling the rat. And she was just Unbreakable Kimmy Schmidt, I ask her
so precise and all-business take after how having to coordinate her own and
take. Her calmness made the rat calm.” her husband’s changeable and unpre-
Kemper definitely displays the same dictable schedules impacts her running.
quiet professionalism on set this hot “I love running because you can do it
August afternoon in a studio in Man- pretty much anywhere, anytime,” she
hattan. It’s very clear that she is focused says. “It is the easiest and most conve-
on giving her best to the photographer nient form of exercise for me. I never,
and for the shoot. And she maintains all ever feel worse after running. I have
of this focus while keeping up conver- to remind myself of that when I am
sation with all of us in the studio, and 800 meters, and sometimes the mile and reluctantly lacing up my shoes to go out
of course, cracking jokes and generally the 200 meters. I was always so happy on a soggy day. There is a 100 percent
being an awesome human being. when those meets were over. A glutton chance that I will feel better when it is
As the photographer snaps away, we for punishment!” all done.”
talk a bit about how Kemper started This eventually leads to a discussion And I can attest that there is also a
running in high school. She says, “I first in the studio of how we all feel that we 100 percent chance that Ellie Kemper
started running to train for my high look like elegant gazelles when we run is the nicest person in Hollywood. Look
NETFLIX(2)

school field hockey team. This was the and how quickly reflective windows for Season 4 of Unbreakable Kimmy
summer after ninth grade. I didn't offi- on a city run will shatter that fantasy Schmidt on Netflix in 2018.

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 41


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Say “Heck yes!” to winter
running—just use these tips
to get your body ready first.

BY MARTY MUNSON
PHOTOGRAPHY BY OLIVER BAKER

YOUR

Perfect
WINTER
Warm-up
NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 43
So what exactly is a good warm-up?
It has three parts (don’t worry; they’re quick).

B
aby, it’s cold out-
side, and you’re
ready to put
on your highest tech
1 Increase the temperature of your body.
Any kind of aerobic activity will raise your
heart and breathing rates, Fradkin says. But as
How long does all this take?
It doesn’t have to take forever—even a little less
than 10 minutes should be enough on most days.
thermal gear and get a runner, you might as well make this time work “My research has found that you really don’t
out there already. Wait for your sport, so it’s a perfect opportunity to do need to warm up for extended periods of time,
a sec—you’re almost all those drills you keep meaning to add to your and in many cases, undertaking a long warm-up
ready. Doing a warm- workouts, like butt kicks, high knees, skipping can start to use up some of your energy and
up is smart any time of and carioca (grapevine crossovers). See Know negatively affect your performance,” Fradkin
year, but it’s espe- the Drill below for bonus tips. says. In the lab, scientists know that you’re
cially important when
the mercury drops.
A few minutes spent
2 Stretch, if you need it. If there are spots
you need to stretch because they tend to get
injured, do it now. Stretching before you run is
warmed up by measuring core body tempera-
ture. “But considering that’s not a viable option
for most people, the general rules of thumb
prepping for your run controversial, but not to Fradkin, who cites this include seeing a very light sweat and having an
could help you perform evidence: “My research has shown that as long as increased breathing and heart rate to the point
better and reduce your the body is warm prior to doing it, then there is where you can still speak a sentence without
risk of injuries. no performance decrement to doing any type of gasping for air, but nowhere near as well as when
When winter’s going stretching.” you are just resting,” she says.
full force and you’re
out in it, your body
wants to keep your
3 Finally, work into your run. Start slowly
and build up to the pace(s) your workout is
designed to hit that day. This is the equivalent of
On super-cold days, do a little more: An
often-quoted rule of thumb is that for every
10-degree drop below 30 degrees F, you should
vital organs warm, so it golfers or tennis players doing air swings before extend your warm-up by five minutes. If you’re
cuts back on circulation they hit a ball—it rehearses what you’re about to warming up indoors first, though, make sure you
to your extremities— do. That enhances neuromuscular coordination, go out with dry clothes on. You don’t want to
though helpful for and it prepares your mind for what’s to come as start clammy and get even colder.
your life, this isn't 100 well, Fradkin says.
percent great for your
running because your
extremities are where
most repetitive stress
injuries occur, says KNOW THE DRILL
Has it been a while since you’ve done basic running drills?
Andrea Fradkin, Ph.D.,
No worries, we've got you covered! Here’s the 411 on the classics:
associate professor
in the department of
exercise science at
Bloomsburg Univer-
sity, who has done
numerous research HIGH KNEES
studies on warm-ups Move forward while
and injury prevention. lifting your knees in
Chilly air also reduces front of you; your
muscle-contraction thighs will be parallel
force, which means to the ground. Don’t
that during hard ef- lean back; just let your
forts, your tendons and knees do the work. You
ligaments receive more won’t move forward
stress at a time when very quickly on these,
they’re already a little and that’s one way
vulnerable due to that to know you’re doing
lower blood supply. them right. This helps
Fortunately, Frad- teach you to avoid a
kin says that a good plodding stride, and it
warm-up prepares your strengthens your hip
body for your run and flexors and quads, too.
helps you reduce these
cold-related risks.

44 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


BUTT KICKS
Keeping your thighs BEHIND
almost straight up and THE SCENES
down, let your heel come OF YOUR
up and “kick” as close
to your butt as you can. WARM-UP
You’ll move forward as
you do these, but focus You might just notice that
more on kicking back it’s easier to move and that
quickly than on moving your heart and breathing
forward. This is great for rates are elevated. But a
strengthening your ham-
whole host of amazing
strings and helping speed
things goes on inside your
body once you get moving.
up your turnover.
Among them:

• When your muscles


get warm, they contract
and relax faster. There’s
less viscous resistance
SKIPPING in them, so you’ll move
more efficiently—and you
These are just like what
can produce more power.
you did in grade school,
except the game here is • You enhance certain
to go high, not far. Prac- chemical responses that
tice these for a stronger improve energy produc-
push-off, to help train the tion and lessen fatigue.
shuffle out of yourself and
to put a more powerful • Your muscles and
knee lift into your form. ligaments are better able
to absorb the forces of
running.

And that’s just a few of


the things a short warm-
up can do—and why you
want to keep it in your
routine even when sum-
mer rolls around again.

CARIOCA
Remember the “grapevine” step
in aerobics? This is that, except
you do it in one direction for
about 20 yards before turning
around and moving in the other
direction. Skipped the aerobics
craze (or did it skip you)? Here’s
the 101: Simply step your right
foot out to your right side and
let it take your weight. Cross
your left foot in front of it, then
step your right foot out to your
right side again. Then cross your
left foot behind you. Keep alter-
nating for about 20 yards. It’s
great for your range of motion
and for building agility.

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 45


es ti v e r unn in g
6f tours
is se a son
out th
to try
By Jenny Willden
The holidays: It’s the most wonderful time
of the year, but staying active through the
merriment can be challenging. Counteract the
cookies and cocoa with festive fitness events
that let you catch the spirit on the run. Whether
you celebrate the season in the Big Apple or
snowy Salt Lake City, don your ugliest holiday
sweater and brave the cold at these six winter
runs across America.

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 47


How to Prepare
Whether you’re a running newbie or marathon
maniac, these 3–5-mile tours are designed for
fun, not competition. And while participating

may warm your heart, that won’t keep you from
freezing in wintry weather. Check conditions Downtown
before heading out to guarantee you’re ready to
run, snow or shine. Holiday Lights Tour
San Antonio, Texas
LAYER UP! Winter running—especially Hate snow? Head south for a seasonal
nighttime runs—can be chilly. Start with a wicking run sans the chill in scenic San Antonio.
baselayer and add an insulating vest or jacket based on Experience the vibrant Spanish culture
the temperature. Dress for 20 degrees warmer than it is as you trot three miles through the
outside, as you’ll heat up while running. heart of the city and the Riverwalk’s
glittering light display on this nighttime
PROTECT YOUR FEET. Running through snow or rain can outing. Run past a historic cathedral and
freeze your feet. Choose longer wool socks paired with decorated tree in the Main Plaza—one of
water-resistant or Gore-Tex-lined shoes for cozy toes. the country’s only surviving Spanish
colonial plazas—as guides share
DRESS THE tales of the area’s past. The route
PART. Whether begins and ends at a National Historic
you rock reindeer Landmark, Casa Navarro, the original
antlers or a hideous sweater, 1850s adobe home of a signer of the
costumes make these runs—and the pictures— state’s Declaration of Independence.
more fun. “The more creative the better,” says
Jan Klepinger of the Jingle Bell Run. “I’ve seen TUESDAY, DEC. 5 AT 6 P.M.
snowmen, Santas, angels and even Christmas CASA NAVARRO, 228 S. LAREDO STREET, SAN ANTONIO
PRICE: $10 (OR $25 WITH SHIRT)
trees.” Choose a warm, runnable outfit, or simply
sanantonio.gov/historic/Events
add battery-powered lights to your usual running
ensemble.

LIGHT YOUR WAY. For evening tours, wear reflective
apparel and bring a headlamp or small flashlight along
for spotting obstacles. Turn it off at holiday light stops to
get the full effect of each spectacle.

SKIP THE GARMIN. Instead of


monitoring your pace, focus on
the festive vibe. “Leave your GPS at home and be guided
for entertainment,” says Caroline Cook of Grand Rapids
Running Tours. “We run at a conversational pace and no
one is left behind.”

STASH YOUR STUFF. Guides can typically carry or stow


smaller items for you, but it may be easier to wear tights
with pockets that fit cards, a smartphone and a hotel
room key.

BRING A BUFF. Wear this


BONETTA/ISTOCK.COM; COURTSEY OF BUFF

multifunctional fabric
tube as a neckwarm-
er, face mask, balaclava or beanie—
ensuring you’re prepared for all condi-
tions without packing a ton of gear.

B.Y.O.W.B. Even in winter, hydration matters. Bring your 


own water bottle and sip as you go, refilling at any water
stop. For snapping quick pics, choose a handheld bottle
with a smartphone pocket.

48 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017



Jingle Bell Run 
Seattle, Washington

Seattle’s gloomy winters can’t stop you from
feeling merry and bright. Jingle through
downtown at this 5K where Grinches, elves, Grand Rapids Running Tours
reindeer and Mr. and Mrs. Clauses take to the
streets to fight arthritis. Now in its 31st year, Twinklin’ Holiday Lights
this Arthritis Foundation event is one of the Grand Rapids, Michigan
country’s oldest holiday runs. Offered as a
timed race for competitive types or an untimed Learn while you burn on a twilight tour that recounts the
SAN ANTONIO: RICHARD MCMILLIAN/SHUTTERTSOCK.COM; MICHIGAN:

jog or walk, you’ll jingle all the way thanks to history behind Grand Rapids’ dazzling downtown lights. Wear
complimentary bells for your shoelaces. Still your holiday best and get in the spirit running past nine bright
dreaming of a white Christmas? Sprint through spaces—including the Art Museum tree, the Calder Plaza Me-
the “snow” at the finish and you’ll be (briefly) norah, St. Andrew’s Cathedral and the Downtown Market—on
transported to a winter wonderland. Cele- the 3.5-mile loop. To help those in need, Grand Rapids Running
brate afterward with a free brew in the “cheer Tours gives participants a voucher to hand out that provides
garden.” the less fortunate with a hot meal or toiletries at a local shelter.
Organizer Caroline Cook says, “It’s a way of spreading cheer to
SUNDAY, DEC. 10 AT 8 A.M. those who may not be feeling cheerful.”
RUDY MALMQUIST

WESTLAKE PARK, 401 PINE STREET, SEATTLE


PRICE: $35–$40 (100 PERCENT OF REGISTRATION FEE GOES TOWARD EVENINGS FROM THANKSGIVING THROUGH CHRISTMAS, BY APPOINTMENT. SPECIAL GROUP
ARTHRITIS RESEARCH) EVENTS ANNOUNCED DEC. 1.
jbr.org JW MARRIOTT, 235 LOUIS STREET NW, GRAND RAPIDS
PRICE: $15
grandrapidsrunningtours.com

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 49






City Running Tours
NYC Holiday Running Tour
NEW YORK CITY, NEW YORK

From The Rockettes to bustling Christ-  
mas markets, no place decks the halls
quite like New York City. Experience Holiday Lights Run Utah Santa Runs
the holiday magic and see 5th Ave- PHILADELPHIA, PENNSYLVANIA SALT LAKE CITY, UTAH
nue’s famed windows and ornamented
trees on a 4-mile running tour through Dress yourself in twinkling lights and Take a jolly jaunt through snow-
Midtown Manhattan. Guides share the holiday sweaters for a nighttime tour covered Utah with thousands of Santas
stories behind New York City’s ornate through South Philly. Two Philly running at these fun, festive 5Ks. Christmas
windows, showcasing favorites like clubs, South Philly Striders and Fish- music plays overhead along these
Macy’s, Lord & Taylor and Sak’s Fifth town Beer Runners, join forces to put courses with milk and cookie aid
Avenue. Then it’s off to St. Patrick’s on this free run that’s grown to more stations staffed by cheery elves. At the
Cathedral and the lights of the Time than 500 participants. Choose from 3.5- finish, holiday lighting ceremonies and
Warner Center before ending at the and 5-mile all-pace routes through this parades await. The only rule? You’ve
Rockefeller Center’s towering tree. For vibrant neighborhood, past the spec- gotta dress like Saint Nick. Luckily, the
an extra dose of cheer, thaw your frozen tacular lights of The Miracle on South beard, belt, hat, jacket and pants are
fingers with a complimentary cup of hot 13th Street, Smedley Street’s illuminated included in your registration fee—so
chocolate. Expect a conversational pace trees and blow-up characters, and near you can look the part without a lot of
with stops to enjoy the sights and catch Philadelphia’s renowned cheesesteak effort. A bonus: Kids 8 and under are
your breath. shops. In true Philly fashion, the run free with a paid adult.
ends at a local bar.
SUNDAYS IN DECEMBER AT 5 P.M. PROVO: FRIDAY, NOV. 17 AT 4 P.M.
MACY’S IN HERALD SQUARE, 151 W. 34TH ST., MIDTOWN THURSDAY, DEC. 14 AT 7 P.M. OGDEN: SATURDAY, NOV. 25 AT 4:30 P.M.
MANHATTAN SOUTH PHILADELPHIA WEST JORDAN: SATURDAY, DEC. 2 AT 4 P.M.
PRICE: $45 PRICE: FREE, DONATIONS OF CANNED FOODS ACCEPTED PRICE: $41
cityrunningtours.com/nycholidaytour southphillystriders.com runsanta.com

50 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


WOMEN’S RUNNING
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52 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017
What it means
to take an off-season
B Y M A C K E N Z I E L . H AV E Y

C H A N G I N G

O F T H E
VIKTORCAP/ISTOOCK.COM

S E A S O N S

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 53


“WINTER IS A SEASON
OF RECOVERY
A N D P R E PA R A T I O N .”

WHILE ENDURANCE TRAINING


likely wasn’t at the top of novelist
Paul Theroux’s mind when he wrote
these words, they certainly apply to
runners of every stripe. Winter is of-
ten a time to recover from the previ- R E A S O N S T O TA
AKE
ous season and prepare for the next. AN OFF-SEASON
This time of rest, renewal and plan- 1) Physical recovery: In the same way
ning for the future is referred to as we can’t live in a perpetual state of sum-
the off-season. mer, you can’t train full-bore 365 days
Of course this season doesn’t have a year. “Your fitness should come in
to necessarily occur in the winter waves with lulls of recovery that allow
months, but that’s the way it works your body and mind to heal from train-
out for many athletes. Whether ing,” advises Steve Gonser, a physical
you’ve just spent eight weeks pre- therapist and founder of the RunSmart
paring for a 5K or the entire summer Online customizable training programs. 2) Mental renewal: No matter what
gearing up for a fall marathon, the Regular training involves a cer- you’re training for, running re-
off-season plays a key role in ensuring tain amount of wear and tear on your quires self-discipline and focus.
the health and success of subsequent body. Your muscles break down, bone Over time and training, you expend
seasons. strength is tested, stress hormones a considerable amount of mental
Gloria Petruzzelli, a clinical sports surge—all of which are good things in energy in an effort to keep your eye
psychologist and runner, explains small doses. When you don’t allow for on the prize. The off-season is a cru-
that even the top elites take time the necessary physiological repair and cial time to dial back that mental in-
away from training each year, expect- recovery to occur via time off, you risk tensity or allocate resources to other
ing and accepting that they won’t be injury and overtraining. endeavors. This is especially import-
in peak shape year-round. “The body is an organic being, not ant to avoid burnout, which is caused
“Our bodies and minds were made a machine,” adds Nikki Rafie, a coach by prolonged periods of stressing your
for homeostasis—constantly being and two-time Olympic Trials Marathon body and mind.
‘on’ leads to increased stress, which qualifier. “The off-season can be a time “Burnout is associated with higher
is the main contributor to mental and to rejuvenate and regroup to better po- injury risk and higher stress levels,”
physical burnout and, more specif- sition athletes to go after their next goal says Petruzzelli. “Taking an off-season
ically, injury,” she explains. “Taking after their body gets a chance to heal can help prevent or mediate the risk
an off-season helps to manage stress and the nervous system can relax.” of burnout if you do it right.”
and prevent a cascade of other issues A loss of motivation or interest in
DANIL NEVSKY/STOCKSY.COM

that could negatively impact your life training can also signal impending
and can also be a productive time to burnout. As Gonser says, “The off-
reevaluate what went well over the season is especially important men-
past season and what areas you might tally when training starts to feel like
improve upon to reach future goals.” a chore.”

54 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


OFF-SEASON BASICS
So what exactly should your off-season
look like? It depends. In the same way
that you might tailor your training or nu-
trition strategy to your individual needs,
so should you with your off-season plan.
This can vary based on everything from
the intensity and length of your previous
training cycle to your injury status and For those who have just complet-
other life circumstances. The following ed shorter races, say a 5K, the total
are a few of the basic tenets of a produc- time devoted to the off-season might
tive off-season. be the same, but you may choose to
3) Life catch-up: There’s no getting return to easy running after only
around the fact that training can take Fight the urge to keep training. Wheth- a week away. The key is to take at
time away from other things in your er you nailed your season goals or fell least a little time off—more if you’re
life. When you’re in the thick of it, you short, stepping away from your running burned out or injured—and then
may find yourself shelving home-im- routine can be one of the most challeng- return to easy running without the
provement projects, spending less time ing aspects of training. Developing a plan pressure of tough workouts and rac-
with your family and putting work as- ahead of time is vital to help you avoid the es on your immediate agenda.
signments on the back burner. The pull to continue running when your body
off-season is the perfect time to rebal- and mind are clamoring for a break. Keep moving. By continuing to do
ance your life. “Smart athletes have a training plan some form of exercise in the off-
“Time away from running allows that will have built-in recovery or active season, you prevent a drastic loss
an athlete to be more purposeful and recovery time, as well as a yearly plan of fitness. Gonser urges most run-
mindful of other aspects of their lives,” that will have an off-season built in,” ners to continue doing at least some
Rafie says. “Fill the training time slots Petruzzelli says. running after taking a short amount
with fun activities with friends and fam- And if that doesn’t work, she sug- of time off. “To me, the off-season
ily, go for a hike, take a well-deserved gests having a fail-safe in the form of a is when you run for yourself with-
vacation.” healthy support system. “Be sure to have out the pressure to perform or the
people in your life who will hold you ac- lurking obligation that accompanies
4) Fresh goal setting: It can be diffi- countable,” she added, “someone who a training schedule,” he says. “Con-
cult to gain perspective on the larger will give you honest feedback regarding tinuing to do some easy running
landscape of your running career when unhealthy training patterns and will be helps your body stay accustomed to
you’re in the midst of training for a spe- able to tell you, ‘Look, you need time off the demands of running, and it pre-
cific race. The off-season presents the to recover.’” vents you from having to start from
perfect opportunity to do so. scratch next season.”
“It’s a time when an athlete can re- Take at least a little time away from Petruzzelli says that while some
evaluate the past season, assess what running. Every runner is an experiment athletes might feel a need to com-
went well and where they can improve of one. While some of us can’t wait to get pletely disconnect from running,
to achieve future goals,” explains off the daily run train, others struggle to which is perfectly acceptable, it’s
Petruzzelli. “Establishing a new break their routine. One universal rule, important to stay active year-round.
‘carrot on the stick’ is a fun way though, is to lay off the miles for at least “The off-season is a good time to
to increase motivation.” a short period. engage in some other activities like
“The amount of time you should take yoga, rock climbing, trail running,
off will depend on the volume and inten- cycling or swimming—or you can
sity of the training cycle, as well as the create a strength and conditioning
mindset of the athlete and age,” Rafie plan to start a healthy build toward
“THE BODY says. “You definitely should avoid do- the next season,” she says. “This is
ing any races and hard workouts in the where ‘know thyself’ as an athlete
IS AN off-season.” comes in. It’s important to know
While there’s no one-size-fits-all how you can best set yourself up for
ORGANIC off-season, Rafie generally advises mar- a good next season.”
athoners and ultrarunners to take two
BEING, weeks completely off of running but to
stay active doing other low-intensity
NOT A activities. After that, she suggests doing
another several weeks of light running
M A C H I N E .” before jumping back into any organized
training.

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 55


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Runner’s kitchen

2
7

58 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


1. Hurom HP Slow Juicer 3. Gone For a Run Runner’s 6. Pastabilities On the Run 8. Clif Family Winery Just
Slow and steady wins the… Measurements Engraved Pasta Add Wine Gift Set
smoothest smoothie. This ma- Stemless Wine Glass Normally, we’re not big on Presented in a basket perfect
chine makes authentic juices, With engraved lines from 5K Instagram-ing our food, but for gifting to your favorite
shakes and even sorbets by up to 26.2, this stemless wine when it’s a pre-race meal with foodie-runner, this set of
copying the average person’s glass takes all the guessing pasta in the shapes of runners artisanal foods, coming from
hand-juicing speed. Bonus: out of exactly how much wine and shoes, we’re all for it. the family behind Clif Bar,
It’s relatively quiet, so it won’t you should pour yourself post- $5.50, pastashoppe.com features a delectable mix of
wake the fam when you need race. You totally earned it. treats, ranging from Jimmy
a 6 a.m. pre-run energy boost. $25, goneforarun.com 7. FitVine Wine Nardello Hot Sauce and White
$299, hurom.com This line of wines, which Road Espresso to Maple Cur-
4. OXO Good Grips Tabletop features five wine types rang- ried Cashews and Everything
2. WiFi Nomiku Spiralizer ing from Pinot Noir to Pinot Seasoning.
Are #cookingfails too common Make your own zoodles, Grigio, was designed specif- $80, cliffamily.com
in your household? This spiralize your apples or jazz ically for health-conscious
quirky-looking device can save up your salad toppings with people—the wines undergo a 9. Instant Pot Smart Bluetooth
the day! It perfectly prepares this easy-to-use device, which unique fermentation process The ultimate timesaver in the
meat and veggies using the comes with three interchange- that allows them to be lower kitchen, this Bluetooth-
sous vide method, which able blades and a suction cup in calories and carbs without enabled, 6-quart pressure
cooks vacuum-sealed food in base. lowering the quality of the cooker allows you to cook
a controlled water bath—just $40, oxo.com flavor or mouthfeel. pretty much anything 2–6
immerse the food and walk $16–$20 per bottle, times faster (think chili in less
away. #cookingwin 5. Gone For a Run Twas the fitvinewine.com than an hour!), plus you can
$249, nomiku.com Night Before the Race program or monitor it from
Ceramic Mug your tablet or phone via the
Caffeinate before your Santa free app.
Run with this dishwasher- and $160, instantpot.com
microwave-safe mug, which
features a runner’s version of
the popular Christmas poem,
ending with, “Happy running
to all, and to all a good night!”
$15, goneforarun.com

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 59


for your rest day 4. Hyperice VYPER 2.0
Help your muscles recover on
6. Feather and Wax No. 2
Needle
your day off with the new- Bring the outdoors in with
1. Kammok Wallaby Single 2. La Vie Boheme Yoga est iteration of the powerful the pine-like fragrance of this
Hammock Celestial Yoga Mat vibrating foam roller, which clean-burning, all-natural soy
Weighing only 10 ounces, Make your downward dogs features three speeds of candle. Hand poured in Chi-
this ultra-packable hammock more interesting with a yoga high-intensity vibration, cago using custom fragrance
(available in a rainbow of vi- mat that’s essentially a work allowing you to roll longer and blends, it’ll be sure to put you
brant colors) will allow you to of art. Available in all kinds of deeper into the muscle tissue. in a festive mood.
take a nap pretty much any- colorful, fun designs, a new $199, hyperice.com $18, featherandwax.com
where. We’d call that a win. mat will kick your hatha up a
$65, kammok.com notch. 5. Garmin vívoactive 3 7. Rule #5 Women’s Run
$86, laviebohemeyoga.com This sporty smartwatch can do Cosmetic Case Set
everything from tracking your This sleek set of canvas and
3. Sarah Marie Design Studio stress and workouts to making leather cosmetic cases fea-
Kinda Wanna Run sweatshirt purchases on the go using the tures all kinds of run-specific
The struggle is real. This new Garmin Pay—no wallet details, such as an interior
1 super-soft pullover, made of a
triblend fleece in a relaxed fit,
required.
$300–$330, garmin.com
lining with the names of the
top running races in the world,
tells everyone how you really to keep you inspired wherever
feel. your travels may take you.
$66, sarahmariedesignstudio. $70, rulenumberfive.com
com

4
6
5

60 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


8. Oiselle Kara Sleeveless 10. Adidas Wildcharge 11. Hydro Flask My Hydro 12. TOMTOM Adventurer
Hoodie sunglasses bottle This is more than just a watch:
Designed in collaboration Lightweight, durable and Rehydrate with one of these Part trail guide, part DJ, part
with one of America’s favorite flattering, these sunglasses vacuum-insulated, stainless- fitness tracker, the Adventure
runners, Kara Goucher, this transition seamlessly from steel bottles, which are now more than earns the real es-
fabulously soft technical fleece training to relaxing. customizable to your exact tate it takes up on your wrist.
hoodie keeps your core warm $139, adidas.com color preferences. With mul- $350, tomtom.com
and your arms free. tiple size options, lid types
$82, oiselle.com and the ability to choose from 13. Bombas Women’s Marls
14 colors for each piece of Calf
9. Lululemon On The Fly Pant the bottle, there are 183,000 For every pair of these
Travel comfortably or lounge possible combinations. classic-looking, cozy marled
in style in these 7/8 pants $34–$78, hydroflask.com cotton socks purchased,
made with four-way stretch Bombas donates one pair to a
material, a relaxed fit and homeless shelter.
an interior media pocket for $12, bombas.com
keeping your device easily
accessible.
$98, lululemon.com
11

8 10 12

13

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 61


P.R.-worthy Gear
2
1

62 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


8
10

11
8. Nike FE/NOM Flyknit Bra
The lightweight, high-support

9
bosom buddy puts the famous
Flyknit technology up top,
keeping you comfy all the way
through the finish line.
1. Sufferfest Taper IPA $80, nike.com
What’s a PR pursuit without a
little indulgence to celebrate 6. Tracksmith Waxed Canvas 9. Oiselle New Mini Stride
once you smash it? This Spike Bag Shorts
runner-owned company The track is calling, and Imagine that—a compression
makes gluten-free beer for this drawstring spike bag, short that stays put and is
those irritable guts. complete with leather corners made for dashing toward
$2.99 for 16-oz. can, 4. Jaybird RUN headphones to avoid wear and tear, is a that PR. The up-front pocket
sufferfestbeer.com Don’t get tangled up in sophisticated version of the makes for an easy gel stash,
complex cords; these wireless popular giveaway item. too.
2. The North Face Motivation gems stay put in your ear and $28, tracksmith.com $44, oiselle.com
Leggings deliver the motivational lyrics
For those personal bests that you need to make it through 7. TRX Home2 System 10. Balega Silver Socks
happen in the dead of winter, that track workout. Stay fit—whether at home or Silver isn’t just for jewelry any-
these compression tights fit $180, jaybirdsport.com on the road—with the newest more—the lasting antibacterial
around all the right spots. generation of the most popu- properties make these socks
$70, thenorthface.com 5. Suunto Spartan Trainer lar TRX bodyweight suspen- perfect for the hardworking
Wrist HR sion trainer. Upgraded with runner.
3. Stay Fit Running Belt The “ocean” is ready for all adjustable foot cradles and $15, Balega.com
Stay fit? More like stay put! the sports as you run and custom woven strapping, the
This belt might not look it cross-train your way to your kit allows you to personalize 11. On Running Cloud
from the outside, but its personal-best race. It tracks your workouts through the An update to a crowd favorite,
unique design doesn’t budge all the necessary stats, from included one-year member- the newest iteration promises
as you stride toward your speed, pace and distance to ship to the corresponding app. zero gravity and way more
goals. overall steps. $200 (available mid- bounce in your stride.
$45, stayfitrunning.com $279, suunto.com November), trxtraining.com $120, on-running.com

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 63


the family that runs together... 5. Dog Bowl Water Bottle
However far you go, your
pup will need water if they’re
running with you. This porta-
1. Belabumbum Sporty Mesh 2. Activ5 Fitness Package 4. The Girl Who Ran ble dog bowl helps your dog
Nursing Bra Want to work out in the rain? This beautifully illustrated rehydrate without much hassle
Featuring adjustable straps On a plane? While in Spain? book shares the story of Bobbi or mess. Just don’t ask them
and nursing clasps plus Check, check and check—all Gibb, the woman who wasn’t to carry it for you—their sharp
stretchy, breathable mesh, this you need is this portable allowed to run the Boston teeth might puncture the soft
sports bra is a total score for device, its corresponding free Marathon simply because she plastic.
the runner mom who’s excited app and a charged smart- was a woman—and why she $15, uncommongoods.com
to resume working out with phone to start resistance ran anyway. An empowering  
her new baby in tow. training. story to pass on to young 6. Motherhood Maternity Baby
$51, belabumbum.com $120, activ5.com girls? Oh, yes. Tour Tee
$17, live-inspired.com Music-loving mamas-to-be,
3. Athleta Pranayama Wrap this one’s for you. As you
Soft and sleek, this wrap is a prepare to welcome your little
treat for hardworking moms rock ‘n’ runner into the world,
who deserve a little comfort this tee will inspire smiles to
during their rest days. get you through the rougher
$89, athleta.com 4 pregnancy days.
$25, motherhood.com

1
3
5

64 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


1. Manduka Yogitoes
headband
eco-conscious gifts
Throw this band on ahead
of your next yoga session— 1
or, you know, to manage
second-day hair—and
support the company
constantly striving for the
smallest environmental
footprint with its yoga
mats.
$4, manduka.com

2. Toad & Co. Swifty Long


Sleeve Tee
This comfy shirt has lazy
Sunday written all over
it. And the sustainable
2
fibers used in all of this
company’s products make
you feel good about doing
nothing.
$69, toadandco.com

3. Patagonia Better Sweat-


er Jacket
The mission says it all:
Patagonia wants a solution
to the environmental
crisis, keeping that at the
forefront of production.
Plus the fleece back and
sweater-knit face is really
soft.
$139, Patagonia.com
3
4. Cedar Ravine Fanny
Pack
Keep your tiny belongings
close by as you hike around
your favorite national
park—the low-impact
dyes keep the pack
chemical-free and reduce
the need for water waste
for rinsing.
$40, cedarravine.com

5. MiiR Wide Mouth bottle


After you fall in love with
this vacuum-insulated,
stainless-steel bottle, enter
the “give code” that comes
with your purchase and
track (literally) GPS coor- 5
dinates of which environ-
mental project you helped
fund!
$33, miir.com
4

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 65


luxe beauty

1. Naples Soap Company Face Oil


This lightweight oil combines
hemp, cranberry and calendula for
a moisturizer that tones your skin
as well as treats blemishes.
$22, naplessoap.com
2
2. Philosophy Pink Marshmallow
Buttercream Duo
This brand is known for its
oh-so-delectable-smelling prod-
ucts, and this season debuts the
Pink Marshmallow Buttercream
scent. The luxuriously moisturiz-
ing shampoo and body lotion will
leave your skin soft and smelling of
(calorie-free!) frosting.
$27, philosophy.com

3. Kerstin Florian Detox Kit


Perfect to soothe and revive tired
legs, this kit includes a body brush,
a bath salt soak to impart minerals
and trace elements into fatigued
limbs and a richly hydrating balm
to restore your feet to a healthy,
happy state.
$70, kerstinflorian.com

4. Mirenesse 10 Collagen Cushion


Custom Liquid Color Tone
Correcting Primer
This magic compact offers three
different targeted concealers. You
can also blend all three for a light-
weight and hydrating base, infused
with Japanese flower botanicals.
This Australian brand uses organic,
cruelty-free products to make your
beauty routine guilt-free.
$39, mirenesse.com

66 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


5. Fur Oil
This specially blended oil was
created specifically for use on
pubic hair and skin to reduce
4 bumps and ingrown hairs, and
it’s great for soothing sweat-
irritated skin.
$44, furyou.com

6. Amika Perk Up
Dry Shampoo
Besides brightening up your
vanity with its colorful bottle,
this dry shampoo has a fantas-
6 tic smell and uses rice starch
instead of aluminum or starch
for an ultralight and effective
way to extend your blowout.
9 $24, loveamika.com

7. Vernal Beauty Hydra-Glow


5 Multi-Benefit Serum
This cruelty-free, vegetarian
wonder serum soothes the skin
and minimizes the appearance
of pores and fine lines thanks
to ample amounts of vitamin C
and powerful ingredients such
as Indian gooseberry. It’s a wel-
come relief to skin subjected to
the elements year-round.
$46, vernalbeauty.com

8. Murad Invisblur Perfecting


Shield
This wonder product does the
impossible: delivering sting-free
sun protection while acting as
a makeup primer and treating
your skin’s imperfections. It’s
pricey but worth it. It’s the one
7 product our editor-in-chief
never leaves home without.
$65, murad.com

9. JuvaLips
10 This simple little device will
temporarily plump your pout
without any fears of having a
permanent duck face. Using
suction, it will make your lips
look fuller for a few hours,
perfect for any special event or
selfie-snapping session.
$149, myjuvalips.com

10. Frank Body Body Scrub


This cheeky Australian brand
makes the most of the coun-
8 try’s favorite drink, coffee, by
turning the grounds into an
eco-friendly and effective body
scrub.
From $17, frankbody.com

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 67


Treat yourself 1. ROKA Rio
High fashion meets function in
these cool shades, specifically
designed for athletes. Ultralight
and durable, they’re worth the
1 investment to keep your peepers
protected in style.
$260, roka.com

2. CEP Compression
Nighttech Socks
These compression socks do
double duty keeping your legs
feeling fresh and your limbs visible
on night runs with the built-in
reflective accents.
$65, cepcompression.com

3. Bose SoundLink Micro


2 All the sonic awesomeness that
Bose is known for in a compact
and portable package. About the
size of a dessert plate, this rugged
and waterproof speaker will attach
to your backpack, cooler or any-
thing else you think of.
$110, bose.com

4. Delicacies Avocado Necklace


Eating well is key to achieving your
4 fitness goals, so wear your com-
mitment to good health around
your neck in this beyond adorable
avocado necklace. This compa-
ny specializes in celebrating the
beauty of food in jewelry, made
from multiple metals. Be sure to
3 check out the line of pasta-shaped
necklaces too!
$460 for 14-karat gold version,
5 delicaciesjewlery.com

5. Marc Jacobs Riley Hybrid


You wouldn’t know just by looking
at this flashy designer hydrid
smartwatch that it can track ac-
tivity and sleep, control music and
take photos on your phone, and it
never needs to be charged.
$175, marcjacobs.com

6. Fitbit Ionic
The dominant force in the fitness
tracker industry has really raised
the bar with its smart and stylish
Ionic. This is everything you’ve

6 always wanted in your Fitbit: a


full range of smartwatch features
paired with the superb user-
friendly interface of the Fitbit app,
all in an appealing array of watch
faces and band combinations.
$300, fitbit.com

68 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


7. The North Face Campshire
Pullover Hoodie
7
Like walking around snuggled
inside your favorite teddy
bear, this is the ultimate
hoodie for your post-run or
rest-day lounging. With a
hood to keep you extra cozy
and a perfectly placed pouch
and zippered front pocket, you
8
can keep all of your essentials
close to you.
$149, thenorthface.com

8. Brooks Levitate
Brooks’ lightest, fastest shoe
9
ever, these kicks boast more
energy return than any other
shoe on the market. Sleek styl-
ing seals the deal on making
these a must-have.
$150, brooksrunning.com

9. Buff Merino Wool


Utilizing wool’s natural wick-
ing and anti-odor properties,
this upgrade to the stalwart
head cover is a welcome
addition.
$32, buffusa.com

10. Patagonia Black Hole


Pack 30L
Spoil your outdoorsy side
10
with this massive pack, which
has all the pockets and all the
weather protection for a mini
trek through the trees.
$169, patagonia.com
11
11. Cotopaxi Kusa Blanket
This incredibly light yet warm
blanket is stylish and almost
indestructible thanks to the
ripstop nylon. Perfect for
camping, picnics or keeping
warm at an outdoor event,
it rolls up into a convenient
carry bar.
$90, cotopaxi.com

12. Tracksmith Top Loader Bag 12


Modeled on the standard
military-issue bag for decades,
this elegant yet functional
waxed canvas duffel will be
the envy of everyone, on
and off the track. The
high-quality construction
and well-thought-out design
features will quickly make this
your go-to carryall.
$168, tracksmith.com

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 69


Stocking stuffers
1. Stance Ciele Athletique socks
1 Designed in collaboration with one of
our favorite hat brands, these run socks
feature all the important things (including
mesh vents, and heel and toe reinforce-
ments) in lively color combos.
2 $20, stance.com

2. CLIF BAR Energy Bar seasonal flavors


Workouts are so much more festive when
fueled by Iced Gingerbread, Hot Choco-
late or Spiced Pumpkin Pie bars, available
only at this time of year.
$1.79, clifbar.com

3. Bad Daddy’s Wood Runner Coasters


Let every houseguest know you’re a
runner with these handmade coasters
featuring chuckle-inducing sayings like
“Run Like You Stole It” and “Running.
Cheaper than therapy.”
$20, myfamilysnutz.com

3 4. Knuckle Lights COLORS


These lights, which you (obviously) wear
on your knuckles, provide plenty of
4 light—a total of 120 lumens, to be exact—
to illuminate your path on dark runs. The
comfortable and compact lights can fit
any size hand (even over gloves).
$40, knucklelights.com

5. Invisibobble I Live In Wonderland Hair


Rings
Add some sparkle to your winter running
ponytail or topknot with these glittery
hair rings. This Alice in Wonderland–
inspired limited collection features colors
such as “Princess of the Hearts” and “Tea
Party Spark.”
$7–$9 for three-pack, nordstrom.com

5 6. Sweaty Bands BE Powerful 2 inch


From runs to yoga to errands, this ver-
satile, velvet-lined headband, made with
antimicrobial and wicking fabric, will get
6 you there—without slipping (seriously!).
$26, sweatybands.com

7. StrollerMount Universal Hands Free


Smartphone Mount
Keep your phone handy (and secure!)
with this mount, which works with any
smartphone on any jogging stroller and
can handle even the bumpiest of rides. It
also includes a handy wet bag—a lifesav-
er for moms on the go.
$20, search for “StrollerMount” on
7 amazon.com

70 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


runner’s reads

Mindful Running
Setting goals is great, but some-
times it’s nice to just run for fun.
This book by Mackenzie L. Havey
shares tips from experts that
reveal the ways in which mental
fitness is just as important in
running as physical ability.
$14, bloomsbury.com

Running with a Police Escort:


Tales from the Back of the Pack
Author Jill Grunenwald is sweet,
sassy and spunky—and we love it.
Her story reminds us that simply
finishing a race is way more
important than your final finishing
time.
$23, skyhorsepublishing.com

The Closer
One of the first-ever female
executives in the sports industry
also created a new kind of female Life’s Too Short To Go So F*cking Slow
hero in fiction. Gift this book to The memoir of the always entertaining
your best friend, your daughter, writer (and WR contributor) Susan Lacke
your niece—any woman who is is humbling and amusing at all the right
or aspires to be like one of Shaz times. It’s a touching tribute to the friend
Kahng’s “Ceiling Smashers.” who inspired her to become the athlete,
$25, ceilingsmashers.com writer and person she is today.
$19, velopress.com
Women Who Tri  
Mother-of-four author Alicia DiFa- What Made Maddy Run
bio never expected to toe the line This touching memoir by Kate Fagan of a
of a triathlon. In this book, she re- young track athlete who died by suicide
counts her experiences alongside during her first year of college isn’t about
profiles of inspiring triathletes like suicide—it’s about those very real feelings
Andrea Peet, Debbie Niemann of inadequacy young athletes often face,
and Linda Garrett—all of whom and how difficult they are to identify in
compete against incredible odds. the social media age.
$19, velopress.com $26, hachettebookgroup.com

NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 71


PARTING SHOT

F
resh off a victorious 1500-
meter silver medal run at the
IAAF World Championships
over the summer, Jenny Simpson
wowed American crowds again
by winning the New Balance 5th
Avenue Mile on Sept. 10. Her win
wasn’t too surprising—this is the
sixth time she’s secured the title
of this New York City road race.
What was unexpected was her
finishing time: 4:16.6, to be exact, a
perfect match to the course record
set by Olympian PattiSue Plumer
in 1990 when the 1-mile race was
only 10 years old.
In an interview the week before
race day, Simpson hinted that she
had Plumer’s record in her sights.
“The course record is really strong
on the women’s side and would
be hard to break…but leading into
this year, I certainly think it’s
possible.”
Simpson was one of 21 Olympi-
ans and four world medalists who
toed the starting line at the New
Balance 5th Avenue Mile. Through-
out the day, a total of 23 heats
comprising more than 6,000 com-
petitors delivered runners to the
finish line at Manhattan’s Grand
Army Plaza. After all, as Simpson
pointed out, “There’s no better
COURTESY OF NYRR; NINELL_ART/ISTOCK.COM

stage for U.S. distance running


than in New York City.”

72 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017


My ambition
Is to beat my
personal best so I
can keep improving
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