THE GREAT OUTDOORS SPECIAL ISSUE
SOCIAL SHAKstEa-graUmP How In Is Changing Our Workouts
15
Ditch the Gym!
SOLE MATE AWARDS
BEST SHOES
FOR YOU THIS FALL
GET PACKING
Learn to Master Running Up Hills From Playground to Training Ground Get Some Fresh Air on Unexpected Urban Trails
Healthy Ideas for Lunches and Post-Run Snacks
SEPTEMBER 2017 $4.99 WOMENSRUNNING.COM
Relentlessly inspiring trail runner Mirna Valerio
OUR PICKS FOR T HE LATEST & GREATEST RECOVERY GEAR
2015 Thad Beatty of Sugarland ran the half marathon in Denver, sang the National Anthem and played his pink guitar at every band station on course.
2014
The annual costume contest is introduced in Los Angeles, with winners through the years including rock ‘n’ rollers, bacon strips, hot dogs, and dinosaurs running from start to finish.
2013 Deena Kastor clocked 1:09:36 to finish third in Philadelphia and also set three more Masters world records at 15K (49:03), 10 miles (52:41) and 20K (1:05:52).
1998 The inaugural Rock ‘n’ Roll Marathon took place in San Diego, forever changing the sport of running.
2011 In order to see Las Vegas in its neon glory, the race was moved to the night and the experience of running the Las Vegas #StripatNight was born.
2016 Olympians Meb Keflezighi and Jared Ward paced the 10K in San Antonio. Both had recently competed in the Men’s Marathon at the Rio Olympics.
2016 Young and old raced to complete the ‘Sweet Georgia Pie Challenge’ in Savannah by running both the mile and 5K race on Sunday, earning their own personal sized pie.
CELEBRATE 20 YEARS RUNNING M A R AT H O N | 1 / 2 M A R AT H O N | R E L AY | 1 0 K | 5 K | 1 M I L E
CREAT E YOU R M OM E N T 2017
2018
SEP 2-3
VIRGINIA BEACH, VA
JAN 13-14
ARIZONA
SEP 16-17
PHILADELPHIA, PA
MAR 3-4
NEW ORLEANS, LA
SEP 23-24
MONTRÉAL, CANADA
MAR 10
WASHINGTON DC
OCT 7-8
SAN JOSE, CA
MAR 18
MEXICO CITY, MEXICO
OCT 14
BROOKLYN, NY
MAR 24-25
DALLAS, TX
OCT 14-15
DENVER, CO
MAR 24-25
CARLSBAD 5000
OCT 14-15
ST. LOUIS, MO
APR 7-8
RALEIGH, NC
OCT 15
LISBON, PORTUGAL
APR 8
SAN FRANCISCO, CA
OCT 28
CHENGDU, CHINA
APR 22
MADRID, SPAIN
OCT 29
LOS ANGELES, CA
APR 28
NASHVILLE, TN
NOV 4
MÉRIDA, MEXICO
MAY 19-20
LIVERPOOL, ENGLAND
NOV 4-5
SAVANNAH, GA
JUN 2-3
SAN DIEGO, CA
NOV 11-12
LAS VEGAS, NV
JUN 16-17
SEATTLE, WA
DEC 2-3
SAN ANTONIO, TX
JUL 21-22
CHICAGO, IL
TBD
DUBLIN, IRELAND
SEP 1-2
VIRGINIA BEACH, VA
REGISTER AT
SEPT EMBER
COVER STORIES 22 How Instagram Is Changing Your Workouts
62 Sole Mate Awards: 15 Best Shoes For You This Fall 38 Healthy Ideas for Lunches and Post-run Snacks
52 From Playground to Training Ground 56 Unexpected Urban Trails 13 Latest & Greatest Recovery Gear 46 Trail Runner Mirna Valerio
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WOMEN’S RUNNING | SEPTEMBER 2017
COVER JAMES FARRELL; HAIR AND MAKEUP: CHRISTIE CAIOLA
68 Master Running Up Hills
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
CON T EN T S Warm Up
13 We’re Obsessed Our top picks for gear, apparel and nutrients to help you recover quickly 16 Running the Numbers School is back in session, and these statistics make it clear that good fitness habits begin early. 18 Your Voice Paria Hassouri shares how her home running path has served as its own form of run therapy. 20 Run Talk Four runners share how they squeeze in workouts when it’s back-to-school time. 22 Community How Instagram is changing what we do outside
Race Smart
29 Rave Races Relive your high school glory days or mix up your racing with a cross-country event.
35 Fuel Your Run Battle inflammation by adding these five foods to your diet.
IN EVERY ISSUE 6 From the Editor 72 Parting Shot
WOMEN’S RUNNING | SEPTEMBER 2017
46 The Call of the Wild Our September cover runner shares how nature inspires every aspect of her life. By Mirna Valerio
56 Blaze an Urban Trail Venture out on these local trails and paths in some of America’s finest cities. By Jené Shaw
Eat to Run
38 Take It to Go Brown-bagging it has never looked—or tasted— so gourmet!
FEATURES
52 Play All Day Leave the gym behind and get your strength training in at the park—or playground! By Sawyer Shea
32 My Ankles Hurt An ankle injury can really put a kink in your race plans— learn how to treat and prevent common ankle injuries.
10 WomensRunning.com
4
46
30 Ask the Coach Our expert offers advice for making the most of trail running, traveling to races and spicing up your training.
25 Stride Strong Want to get stronger? Take a hike. 28 Calendar This month, we celebrate cooler temperatures, International Women’s Friendship Month and Self-Improvement Month!
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29
22
62 Fall 2017 Sole Mates: A Season of Refinement Subtle updates and thoughtful styles make a winning team for consumers. By Allison Pattillo
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68 Head for the Hills How tackling hills in training can make you a faster runner By Matt Fitzgerald
Š2017 Marriott International, Inc. All Rights Reserved. Westin and its logos are the trademarks of Marriott International, Inc. or its affiliates.
No matter what obstacles travel puts between you and your well-being, our signature wellness programs are thoughtfully designed to help you soar above it all. Stay well at Westin Hotels & Resorts, a place where together we can rise.
THIS LAND IS OUR LAND SEPTEMBER IS THE MONTH most of us find ourselves returning
to our normally scheduled programming, with long weekends and endless sunny days fading into the rearview mirror— replaced with things like packing lunches and navigating school-traffic-snarled commutes once again. Somehow this return to normalcy often awakens an appreciation of nature within us. Now that we find ourselves confined to the office, the lure of outside becomes almost unbearable as the tedium of our indoor routine can begin to rest heavy on our shoulders. And there are reams of research that support this feeling of indoor malaise, with numerous studies pointing out the myriad health benefits—both mental and physical—of spending time in nature. That’s why this issue is dedicated to celebrating the great outdoors. The combination of exercise and fresh air can’t be overstated for its therapeutic benefits. Our cover runner, the vivacious and tenacious Mirna Valerio, shares with us how her connection to nature at a young age changed her worldview and, ultimately, led to her becoming one of the most inspirational figures in trail running today. We want to encourage you to find time to step outside of the office or carpool lane and carve out some space in your day to spend outdoors on a regular basis. In this issue, we highlight some of the country’s best urban trails to tackle, along with a training plan to make running hills an integral part of your running routine (and not just a geographical obstacle to be endured). Luckily for runners, this month usually heralds cooler temps just in time to start ramping up mileage for those of us training for long-distance races, one of fall’s best offerings for the sport. Check out our annual Sole Mate Awards on page 62 to find out which of our #TeamWR-tested kicks will put you on the path to an amazing season of running—and perhaps racing to a new PR! While we celebrate the great outdoors this issue, it’s important that we remember the importance of protecting our incredible national parks system. It is one of our country’s greatest natural resources, and we must ensure that we can all enjoy the benefits that nature has to offer, both now and in the future. Consider donating or volunteering with the National
6 WOMEN’S RUNNING | SEPTEMBER 2017
Keep on running,
Rebecca Warren INSTAGRAM: @rebecca_g_warren TWITTER:@rebeccagwarren
Join in on the fun! Use #TeamWR on Twitter or Instagram to share questions, pics, tips and brags!
Take advantage of some free time to turn a local park or playground into an outdoor gym using these expertrecommended moves, starting on page 52. PETER BURNETT/ISTOCK.COM
Try shaking up your normal brown-bag routine with our inventive take on healthy, adultand kid-friendly lunches packed in a range of fun, smart and eco-conscious containers to brighten up your day and your mealtimes, starting on page 38.
Park Service (nps.gov) or other conservation organizations to preserve our lands for future generations.
What is your favorite outdoor activity as summer winds down? Editor in Chief
REAL CHEESE PEOPLE ®
KNOW WHEN IT COMES TO
PROTEIN, CHEESE RULES.
REBECCA WARREN Saturday morning family walks around a lake near our house.
MANAGING EDITOR Bethany Mavis WEB EDITOR Caitlyn Pilkington ASSOCIATE WEB EDITOR Meghan Roos CONTRIBUTING GEAR EDITOR Allison Pattillo
Water runs make for fun workouts on hot days! Run knee-deep in the ocean (or in a pool) for tough resistance and a built-in cool-down.
ART DIRECTOR Erin Douglas
8g
ART CONTRIBUTORS CONTRIBUTING FEATURE WRITERS Matt Fitzgerald, Matthew Kadey, Jené Shaw, Sawyer Shea, Mirna Valerio CONTRIBUTING WRITERS Kara Deschenes, Paria Hassouri, Nancy Heslin, Hillary Kigar, Ashley Lauretta, Susan Lacke, Nicole Radziszewski CONTRIBUTING PHOTOGRAPHERS & ILLUSTRATORS Oliver Baker, James Farrell
CGI MEDIA VICE PRESIDENT, MEDIA Jessica Sebor DIRECTOR, MEDIA MARKETING & DEVELOPMENT Nicole Christenson MARKETING COORDINATOR Natalie Hanson PRODUCTION MANAGER Meghan McElravy MEDIA OPERATIONS COORDINATOR Hannah Sebahar AD OPERATIONS Luke Schoenberger Running with my pup, Glinda. She does not like the snow, so I’m sure our runs will stop once the temperatures dip.
6g
Hitting the trails with my bae and hopefully running through some water!
DIGITAL SERVICES DIRECTOR, WEB DEVELOPMENT Scott Kirkowski DIRECTOR, CREATIVE SERVICES Matthew McAlexander WEB DEVELOPERS Joseph Hernandez, Miguel A. Estrada and Rachel Blades INTERACTIVE CREATIVE DIRECTOR James A. Longhini ASSOCIATE CREATIVE DIRECTOR Thomas Phan JUNIOR WEB DESIGNERS Sean Marshall and Eddie Villanueva VIDEO PRODUCER Steve Godwin
ADVERTISING CHICAGO Mark Baba, mbaba@competitorgroup.com Bill Pesta, bpesta@competitorgroup.com
6g
Enjoying the beach cliff trails as much as possible before a jacket is required!
Savoring the last few evenings when the days are still long enough to enjoy a run in the sun after work!
LOS ANGELES Mark Cosby, mcosby@competitorgroup.com Xochilt Llamas, xllamas@competitorgroup.com Joy Lona, jlona@competitorgroup.com
7g
Hiking around San Diego with my family.
NEW YORK Kristina Larson, klarson@competitorgroup.com
ACCOUNT SERVICES MANAGERS Kat Keivens and Renee Kerouac COORDINATOR Nicole Carriker BRANDED CONTENT & MEDIA STRATEGY Emily Nolen
A PUBLICATION OF
Taking my little pup Jiffy to the beach and watching him dig holes and roll around in the sand!
CHIEF EXECUTIVE OFFICER ANDREW MESSICK PRESIDENT JOSH FURLOW CHIEF MARKETING OFFICER CHRIS STADLER SENIOR VICE PRESIDENT, GLOBAL EVENTS PATRICK BYERLY SENIOR VICE PRESIDENT, FINANCE ELIZABETH O’BRIEN SENIOR VICE PRESIDENT, SALES JOHN SMITH
Women’s Running issue SEPTEMBER 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. 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.
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WOMEN’S RUNNING | SEPTEMBER 2017
Learn more about wholesome snacking at Sargento.com/snacks
REAL CHEESE PEOPLE
TM
BEND OVER
BACKWARDS FOR PROTEIN.
Because it keeps you fueled and satisfied. With 8 grams of protein per serving, Sargento® String Cheese beats out almonds, eggs and peanut butter. A wholesome string perfect for you active things. See nutrition information for fat and saturated fat content.
© 2017 Sargento Foods Inc.
Bonus Miles
Want more of cover runner Mirna’s epic adventures? Find all her musings at womensrunning.com/ fatgirlrunning.
Get Outside! Just because summer is approaching its last hurrah doesn’t mean the dog days are getting any less beautiful. September is our “Great Outdoors” issue—which means lots of getting dirty with fresh-air adventures! Visit womensrunning.com/trailrunning to get all the dirt on trading in roads for winding singletrack while the temps are still in our favor.
womensrunning.com/ mywrcover
You’re Badass, #TeamWR! @seejennrun wins this month’s FOMO Moment with her gorgeous trail running shot in Sacramento, Calif. Enter to be included in our next issue simply by using #TeamWR on Instagram!
Socialize With Us! Rebecca Warren @rebecca_g_warren Bethany Mavis @bethanymavis Caitlyn Pilkington @caitpilk Meghan Roos @mroos_runs Erin Douglas @erinmarlenedouglas
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WOMEN’S RUNNING | SEPTEMBER 2017
Women’s Running
@WomensRunning
@WomensRunningMagazine
Women’s Running Magazine
JACQUES VAN ZYL/STOCKSY.COM; JAMES FARRELL;
To celebrate 100 issues—this is our 101st!—we want YOU to be our cover runner. Check out our online custom cover creator (say that three times fast) to place your favorite race shot on one of the three options!
Gwen Jorgensen
U.S. Olympic Champion
CHASE YOUR DESTINY NE W P O L A R M 4 30 G P S RU NNI NG WATCH
The new Polar M430 is a triple threat, integrating state-of-the-art running metrics, advanced GPS and the freedom of optical heart rate technology — the ultimate training partner for runners who demand more. Discover more at polar.com
CHAMPIONS OF THEIR EXTRAORDINARY WORLD
GRAND TRAIL shares the stunning beauty and raw emotions of ultrarunning, paying tribute to the passion and splendor of the sport and the lifestyle. Filled with powerful photographs and intimate stories, Grand Trail portrays ultramarathon champions and their extraordinary world. This gorgeous book features the icons of ultrarunning—people, places, and races—in spectacular color and black-and-white photography by French photojournalist Alexis Berg. Exploring iconic courses like Western States, Hardrock, Marathon des Sables alongside personal portraits of heroes like Kilian Jornet, Emelie Forsberg, and Scott Jurek, Grand Trail is as inspiring as it is beautiful. S A V E $ 1 0 O N Y O U R F I R S T O R D E R AT velopress.com/grandtrail with coupon VPFIRST
AVAILABLE IN BOOKSTORES + ONLINE
>Warm Up
THE TRENDS, VOICES AND CULTURE OF THE RUNNER LIFESTYLE
BOUNCE BACK
Running well tomorrow depends on how well you recovered today. Our top picks for gear, apparel and nutrients to help you get back out there—at full speed. // BY THE EDITORS
olling can be a chore, so the more gadgets you have, the more entertaining it is to take care of sore muscles. The Rolflex ($60, irolflex.com) may look unusual, but it is sturdy and highly adaptable for use on arms, legs, neck, basically anywhere that needs some good massaging and myofascial relief. Happy massaging! >>
R
PHOTOGRAPH BY OLIVER BAKER
SEPTEMBER 2017 | WOMEN’S RUNNING 13
WARM UP > WE’RE OBSESSED
The unique Grippz yoga mat ($139, grippz mats.com) provides great grip with an added benefit—acupressure! The antimicrobial mat is covered with knobs that activate pressure points along the hands and feet as you work on your poses. Made of silicone, the mats are great for sensitive skin and easy to clean.
The benefits of red-light therapy have been discussed for a while now, but you usually have to go to a spa or sports medicine clinic to utilize this technology, which is said to reduce joint inflammation, increase the speed of wound healing and improve skin issues. But with Joovv ($595– $2,695, joovv.com), an incredibly easy-to-use red-light-therapy device, you can bring all of the benefits of this treatment to your own home. With simple setup instructions and a compact design, you can use Joovv to help recover after long runs or intense cross-training activities.
Recovery smoothies are the jam for so many runners, and adding extra supplements to aid in the process is the name of the game. Coromega Max Super High Omega-3 shots ($40, coromega.com) are just the right kick of those healthy fats to make any runner’s postrun beverage that much more effective. Drip them in the blender, or shoot them like your favorite real post-run drink!
Recovery sandals don’t have to be hideous. That’s why we love the Chacos Maya ($95, chacos.com)—they offer sturdy support for long walks and also work well with any type of outfit. Especially as summer winds down and everyone squeezes in their last outdoor festival weekends or getaways, it’s perfection to have a pair of open-toed shoes that won’t fall apart and that blend well with those flowy hot-weather bottoms. 14
WOMEN’S RUNNING | SEPTEMBER 2017
WARM UP > WE’RE OBSESSED
You know protein is essential for repairing torn muscle tissue after tough workouts, but dense protein bars rarely sound appetizing post-run, and smoothies can be a bit of a hassle. Enter: Munk Pack Protein Cookies ($2.79, munkpack. com)—yes, cookies! In each gluten-free, individually wrapped cookie are 18 grams of plant-based protein, 6 grams of fiber and a whole lot of yum. The coconut white chocolate macadamia came out on top in our taste tests, but the cookies are also available in oatmeal raisin spice, double dark chocolate and peanut butter chocolate chip.
No neon here: Keep your post-race recovery more subtle with these fun VIM & VIGR compression socks ($33, vimvigr.com), available in an array of patterns, colors and materials—including cotton, nylon and merino wool. They’ll blend right in with your office attire on Monday morning (or peek out from boots in fall weather) without yelling “athlete!” And they offer moderate compression to aid muscle recovery, ease achiness and reduce swelling. Our other favorite uses: keeping our blood circulating on long flights and reducing cankles during that bloated third trimester.
Branched-chain amino acids (BCAAs) include leucine, valine and isoleucine, the building blocks of protein. You can get them through your diet; however, it is challenging to get enough during hard training loads, which is why you can now purchase GU Energy BCAA (plus B vitamin) Capsules ($12 for a bottle of 60 capsules, guenergy. com) in a 4:1:1 ratio. Take the flavorless capsules before, during or after workouts to help prevent muscle damage and enhance muscle repair (they won’t interfere with any electrolytes).
SEPTEMBER 2017 | WOMEN’S RUNNING 15
WARM UP > RUNNING THE NUMBERS
NEXT GEN School is back in session, and these statistics make it clear that good fitness habits begin early.
Half marathons are a popular distance for speedy girls! Check out these half-marathon world record times:
1:31:23
1:25:42
1:28:31
Heather Welsch,
Stephanie Paparelli,
Tabatha Francks,
11 years old, set in 2014
10 years old, set in 1983
9 years old, set in 1984
#
1
1.2 miles
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THIS IS THE ROAD RUNNERS CLUB OF AMERICA’S MINIMUM AGE RECOMMENDATION FOR RUNNING A MARATHON.
Tanzania is the most fit country for children.* Meanwhile, the U.S. ranked 47th of the 50 countries assessed.
The distance on race day of the “kids marathon” at select races, such as the Seattle Marathon. In the 6–8 weeks leading up to the race, kids are allowed to log the first 25 miles of the marathon, then complete the distance by running or walking the final stretch on race day.
5-8 The number of girls ages 8–13 who have participated in Girls on the Run since it was founded in 1996.
OUTDOOR TRACK AND
I began in high school
AS THE MOST POPULAR %
19
HIGH SCHOOL
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WOMEN’S RUNNING | SEPTEMBER 2017
Before high school
SPORT FOR GIRLS, WITH ALMOST HALF A MILLION PARTICIPANTS.
18:25
This is the age range at which most children are able to run shorter distances, up to 2 miles, according to the Road Runners Club of America.
16%
FIELD RANKS
Runners ages 6–17 represented 10 percent of finishers at running events in the U.S. in 2015, according to Running USA.
THIS IS THE MINIMUM NUMBER OF MINUTES OF DAILY ACTIVITY THE U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES RECOMMENDS FOR CHILDREN AGED 6–17.
55% Started as an adult
10% I began in college
Poll: Who started running as a kid and is still running today?
50% Adult runners who played sports as children are 50 percent less likely to suffer from injuries.
Megan Crum set the 5K world record for 7-year-old girls. She finished 14th overall and was the first female finisher. She also holds the 5K world record for 6-year-olds. *according to a study presented in September 2016 and co-led by the Children’s Hospital of Eastern Ontario and the University of North Dakota.
WARM UP > YOUR VOICE despair and keeping me afloat. When I first laced up my shoes and stepped foot on that dirt path, I was an overwhelmed mother of three, a wife and a physician who was drowning in responsibility. I had placed myself last on a long list that I knew I could never get through. I had buried years of hurt and insecurity inside, a dormant volcano waiting to erupt. During those first runs, all I could feel was the physical pain of a body unaccustomed to pushing itself out of its comfort zone. As I progressed into more miles and moved beyond focusing on the burning in my legs, the pounding of my heart and the panting in my chest, I finally had time to think. I allowed all I had hidden inside me to slowly surface on each run. My running path is where years after my aunt’s unexpected death, I finally grieved her loss, hearing her voice and laughter in my head, allowing myself to sob and heave on the run as tears and snot intermingled with the sweat streaming down my face. It is where I heard her tell me to live life to the fullest and not run away but to run back to myself. My path is where thoughts, ideas and words first started swirling in my head. It is where I discovered that my mind can write when my legs are moving, that I have a voice and life experiences to share. It is where I solve every problem and mull over every big decision I need to make. I’ve tried running indoors, but I never last more than a couple of miles. The feeling of fresh air on my skin breeds creativity while stale air-conditioned air stifles it. Getting soaked on a rainy run exhilarates me while watching a rainstorm through a window depresses me. The treadmill is not the therapist that unleashes my emotions. I’ve run with many friends and a few running groups. Running has given me a supportive community that I am grateful for, but without a doubt, my solitary runs are my favorite, and my home path is my best running friend.
BEVERLY GARDENS PARK IN BEVERLY HILLS, CALIF.
RUN THERAPY
No run destination unleashes my emotions like my home running path. // BY PARIA HASSOURI
S
ince I became a runner five years ago, I’ve run in London’s Hyde Park, New York City’s Central Park and Bangkok’s Lumphini Park. When I pack for a trip, the very first things to go in my suitcase are my running clothes, and there is an emergency running bag in my car should I unexpectedly find myself in an inspiring setting. Yet while every travel experience is accompanied by the excitement of exploration on a run, I always look forward to when I get back home and have that first run again on my favorite path in Beverly Gardens Park. There is no run more magical than the one at home because a home run is where my mind travels farther than any flight can possibly take it. It is where I can get lost in my thoughts without fear of losing my place. There is no run that is more meditative, more therapeutic, more free and more soul-nourishing than the one at home. My home path is my ashram, my church and my best friend.
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WOMEN’S RUNNING | SEPTEMBER 2017
my insecurities, fears, hopes and dreams. It has been there for me day after day, no matter how many times I’ve cursed it and been ungrateful for it. It has allowed me to just be, to breathe—remaining a constant source of perspective and stability any time that I have been on an emotional roller coaster, not letting me plunge into
BABAK DADVAND
As in any other long-term friendship, I have a complex relationship with my favorite path. It is where I transformed from inactive to athlete, but more importantly from incomplete to whole. It has absorbed more of my sweat than any surface, and it has seen more of my tears than any human. It has listened to all
THAT SPIN CLASS
WON’T PAY FOR ITSELF. Switch to GEICO and save money for the things you love. Maybe it’s the gym membership you keep. Or the ingredients for the diet you maintain. Fitness is what you love – and it doesn’t come cheap. So switch to GEICO, because you could save 15% or more on car insurance. And that would help make the things you love that much easier to get.
Auto • Home • Rent • Cycle • Boat geico.com | 1-800-947-AUTO (2886) | local office Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. Homeowners and renters coverages are written through non-affiliated insurance companies and are secured through the GEICO Insurance Agency, Inc. Boat and PWC coverages are underwritten by GEICO Marine Insurance Company. Motorcycle and ATV coverages are underwritten by GEICO Indemnity Company. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. © 2017 GEICO
WARM UP > RUN TALK
running in a park a couple minutes from his school instead of driving all the way home or to the gym. From there, I have several routes: a long run, hills, a trail run and a flat loop perfect for tempos and speed workout days. There is even a flat, grassy area near where I park that I use to do drills, strength exercises, stretches and roll out. It also starts and ends at beach bathrooms where I can quickly get cleaned up and changed before returning to school pickup. If I run with his sibling(s), I bring the stroller along and make sure to leave some time for the playground at the end of the run. —Susanne Volk, stay-at-home mom of three, San Diego, CA
What are your best strategies for squeezing in workouts around your kids’ (or your) school schedule?
+A
I
—Kristina Pinto, health and wellness counselor, author of Fit & Healthy Pregnancy, Bolton, MA 20
WOMEN’S RUNNING | SEPTEMBER 2017
—Laura Macchiavelli, spin instructor, Berkeley, CA
S
ince my son’s school is only 3.5 hours long and is a 15-minute drive from home, I try to utilize every minute of his time at school by wearing my running clothes to drop-off and
I
—Nicole Howe, design admin and mom of two, Maryville, TN
GBH007/ISTOCK.COM
’m no stranger to getting up in the dark to train before my son wakes up, but there are days when sleep is more important or I have more flexibility. Because every day seems to be different, I start the week by looking at the calendar and actually writing in my training plan for each day. When I plan to wake up early, we pack lunches and backpacks the night before. On days with after-school activities that I’m driving to, I sometimes run out and back from the school while my son is busy, or I’ve run laps with strides and fartleks on the sports field while he was at soccer practice. Now that my son is older, we run together after school, and I can use our runs as my day of recovery or lighter training. The key is to be creative with your options, plan ahead and let it go if the workout simply doesn’t happen.
F
inding time to squeeze in workouts between my busy schedule was a lot easier for me because of how much I love working out, so it never felt like a chore! My favorite tip is to write it down in your planner—if it’s squeezed in between class and work, and it’s written down like the rest of your day, you’re less likely to cancel. Writing it down helps make it official!
f I’m training for a longer-distance race (half marathon and longer), Bart Yasso’s book, My Life on the Run, has training plans based on a 10-day cycle rather than a seven-day cycle. With work and kids, it’s easier for me to schedule the long runs, the speed work and the rest days when I have more days to choose from. I also remind myself that if I work eight hours and sleep eight hours, I’ve still got eight more hours in the day. Running is great in that it doesn’t take a ton of time to get a good workout. If I have half an hour, I’ll do speed work. If I have more time, that’s when I can work on endurance. If I have to miss a day, I don’t beat myself up.
WARM UP > COMMUNITY
INSTA-GRATIFICATION
How the photo-sharing platform is changing what we do outside // BY ASHLEY LAURETTA
I
t’s hard to remember a time before Instagram, but remarkably the photosharing app has been around for less than 10 years. In that time, it has amassed more than 700 million monthly active users (with 400 million posting photos—and videos, a feature added in 2013—daily). The social network has changed a lot about the way we view the world, and it is safe to say it has changed the way we explore it, too.
It’s not just individuals who are using the platform as a way to connect with the environment. In 2015, REI started a Black Friday campaign urging its customers to spend the day outdoors and to #optoutside. What started off as a one-day pledge has become a yearround tradition; a search of the hashtag on Instagram pulls up more than 4 million posts. These images showcase 22
WOMEN’S RUNNING | SEPTEMBER 2017
the ever-increasing desire to explore the scenery and terrain that America’s parks and wilderness have to offer. Support for our national parks was felt in full effect earlier this year when the U.S. government announced it was slashing the budget of the National Parks Service. Instagram is just one platform that citizens are using to shed light on important issues—such as the
need to preserve our public lands—and to inspire others to keep celebrating and caring for our world. Insta-Connections In addition to the call to head outdoors and stay active, Instagram has proven to be incredibly successful at helping others connect in an emotional way. Rachele Schulist (@racheleschulist), a recent graduate of and former distance runner for Michigan State University, reached thousands by doing just that in December 2016, when she shared a sideby-side photo of herself running at the NCAA Championships in both 2014 and 2016. What people saw were two photos of a healthy, successful runner, and what Schulist admitted was that in 2014 she was actually fighting a physical and mental battle surrounding her weight, trapped in the cycle of overtraining and undereating. Her desire to stay thin had taken over because she believed that
WARM UP > COMMUNITY
Not Just for the Insta
COURTESY ROGUE EXPEDITIONS
Allison Macsas (@allison_wanders), professional runner for Skechers and founder of running adventure company Rogue Expeditions (@rogueexpeditions), uses Instagram to document running trips that she and fellow runners take around the world. She shares how to stay in the moment when running and exploring with a camera. “I definitely think that there is a fine line between documenting a beautiful moment or place and completely missing the experience of that moment or place, but it’s certainly possible to fully appreciate something with a camera in tow,” she explains. “The key is focus on quality, not quantity; I don’t pull the camera out unless the composition and the lighting are right for a good photo, and this requires an awareness of place. I am very conscious of staying present and experiencing my runs and adventures through all of my senses—not just through a viewfinder.” Her other key takeaway? Don’t do something just for the Insta. Keep it real and don’t use the platform as a way to outdo others. “Not everyone has business running through a snowfield at 14,000 feet, and you’re probably not actually doing yoga on the edge of that cliff,” she urges. “If you must take a selfie in the middle of the trail, make sure no one else is coming. Don’t tread off-trail in a sensitive area just for a photo. All of this comes with a basic awareness of where you are and basic courtesy.” In addition to remembering the etiquette of snapping photos, remember to stay safe as well. As of this writing, there have been 21 deaths related to selfies, so avoid going off-trail or getting too close to wild animals in the name of the “perfect” snap.
success in the sport was directly tied to her weight. The post racked up more than 4,500 likes and 300 comments from people who admired her unfiltered look at such a serious issue in the sport. Schulist said that though she initially was scared to share the personal post, she knew Instagram was the most direct way to share her message. “Today social media is such a huge part of our everyday life; that can be a good thing but also sometimes a bad thing,” she says. “In a world where we are bombarded by images of what society deems ‘acceptable’ or ‘pretty,’ it is refreshing to have people who celebrate their imperfections and are confident.” In a recent study done in the UK by the Royal Society of Public Health and Young Health Movement, Instagram was found to be the most harmful form of social media for the mental health of young adults. For all the good of the
platform, there is a darker side, found when feeds are curated to showcase an unreal standard of what the perfect life looks like. This doesn’t mean it is inherently bad, however, and it just requires users to be more conscious of the filters and techniques available to distort reality in these images. “Instagram can definitely have a healthy influence on people, but it comes down to having a realistic perspective on the platform. You have to understand that you are getting a carefully curated look into someone’s life,” explains Robert Duff, Ph.D., author of the Hardcore Self Help series. “When you recognize that and have some self-awareness about the type of content that you should be seeing at the moment, you can use that to your advantage. If you are trying to get out of the house and hike more because you are motivated to increase your overall wellness, looking at awesome
hiking and nature photos can give you that boost of inspiration that you need to get your butt out the door.” The benefits of connecting with fellow outdoor enthusiasts via the platform are twofold: Not only do you make a connection with someone who shares your interests, but you also have yet another external source of motivation to get out and explore. In addition, should you decide you want to push yourself on a through-hike of the Pacific Crest Trail, for example, you have already created a community where you can get information, view past excursions and find safety tips all by searching a hashtag. While staying mindful as you view images, doing the same while posting images can help combat the heavily filtered and curated effects of some posts. While you’re at it, the ability to encourage others to join you outdoors is just a click away. SEPTEMBER 2017 | WOMEN’S RUNNING 23
CELEBRATE 20 YEARS RUNNING
2015 Montreal’s Mayor Denis Coderre starts the 25th running of the marathon on the Jacques-Cartier Bridge and high-fives participants as they cross the starting line.
2011 The Montreal Marathon becomes the Rock ‘n’ Roll Oasis Montreal Marathon & 1/2 Marathon and is announced as the second international Rock ‘n’ Roll event in the marathon series. The first Rock ‘n’ Roll Montreal race weekend takes place in September 2012.
2016 Canadian rock legends Our Lady Peace perform the headliner concert to a packed crowd.
M A R AT H O N | H A L F M A R AT H O N | 1 0 K | 5 K | 1 K
CREATE YOUR MOMENT ON
SEP 23-24 2017
2015 Canadian pop-rock group Hedley stars as the headliner act, drawing runners and non-runners alike to Montreal’s Parc La Fontaine.
>Race Smart
TRAINING, RACING AND INJURY-PREVENTION ADVICE
WANT TO GET STRONGER? TAKE A HIKE. GUILLE FAINGOLD/STOCKSY.COM
Hiking provides physical and mental benefits to your run training program. // BY SUSAN LACKE
T
he mountains are calling, but how will you answer? For many runners, the instinct is to lace up the trail shoes and find some sweet singletrack. Though we love a good trail run, it’s not the only training option in nature’s playground. Why not take a hike instead? >> SEPTEMBER 2017 | WOMEN’S RUNNING 25
RACE SMART > STRIDE STRONG >> “Hiking can add a nice mental and physical break from your usual run training,” says Libby Wile, senior director of the American Hiking Society. “It’s easy to get burned out if you are only running, so hiking provides an outdoor activity that is physically beneficial and a refreshing reprieve from your regularly scheduled programming.” Cyndi Wyatt, REI outdoor school instructor at Outessa, agrees. A 33-year veteran of running, Wyatt credits a steady schedule of hikes with staving off injury, boredom and burnout on the roads. It’s also helped her go the distance—since taking up hiking 10 years ago, she has completed 37 ultra-distance races (seven of them 100-milers!). “With hiking as your cross-training exercise, you strengthen muscles, breathe cleaner air, work your core on uneven terrain, and you will never feel so present,” Wyatt says. “You will wake up the next day rejuvenated, healthy and strong to run your training plan distance.” Trekking through the mountains has all sorts of benefits for body and mind. Here are eight great reasons to take a hike today:
Your lungs will thank you Hiking, especially at higher elevations, can improve your cardiovascular endur26
WOMEN’S RUNNING | SEPTEMBER 2017
Road running shoes are built to be on a flat surface, moving straight forward. They are not built for the uneven and unpredictable terrain of hiking. When searching for a pair of hiking boots, look for stability, rock protection and traction. Hoka One One Tor Tech Mid, $170, hokaoneone.com Lowa Renegade Pro GTX, $250, lowaboots. com Merrell Moab 2 Waterproof, $120, merrell.com
ance and lung capacity, says Wile. The thin air of high altitude forces your lungs to work harder, which can lead to better adaptations when you return to lower elevations. You’ll have fewer injuries If all you do is run, you will most likely experience injuries from overuse to the same muscles and tendons.
Hiking strengthens injuryprone areas like glutes, calves and hamstrings in ways that are complementary to run training. The slower pace and softer trail surface also eliminate the pounding associated with running, giving your joints a break. Zen moments abound Nature allows your brain
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It’s a free gym “Hiking can be a great way to strength train in a natural and inviting outdoor setting,” Wile says. Sure, you could spend an hour on the gym’s stair-climber while watching that episode of “Friends”… again. Or you could do an actual climb and see a whole new view.
MOUNTAIN FOOTWEAR
RACE SMART > STRIDE STRONG
KNOW BEFORE YOU GO Whether you are new to hiking or a seasoned mountain goat, it’s always good to follow a few basic safety rules. Know what trails you are hiking. Tell someone where and when you’ll return.
to roam free, says Wyatt: “When we are running, our mind is on time, distance, heart rate, finishing, managing pain and not tripping. But when we are hiking, our mind goes to the appreciation of our strength and what trail our strong legs will lead us to next.” So go ahead—notice the smells and sounds of the wilderness, feel the sun warming your body, the drizzle of rain electrifying your senses and your strong muscles at work. Going long will feel easier When preparing for distance races, “time on your feet” is a critical part of training. Take, for example, a marathon: Most people will be on their feet for 4–6 hours during the race, but training runs of that duration increase the potential
for injury. Hiking for that same amount of time allows the body to adapt without the injury risk. It’s perfect bonding time If you’re the only runner in your family or friend groups, hiking can be a way for you to enjoy the outdoors together. Hiking is an amazing way to bond, says Wyatt: “It’s not about the pace; it’s about the people you share the mountain with, the experience you have together and the empowerment it brings.” You won’t mind missing a run There are times that hiking simply makes more sense than a run, like when traveling to a scenic location or spending the weekend with a group of friends. “I’m not a professional athlete,
To avoid running out of daylight, be realistic in your estimate of how long you’ll be hiking. A good rule of thumb: One mountain mile is equivalent to two road miles. Carry more water than you think you’ll need, a few snacks and a poncho or rain jacket, as weather can change unexpectedly. Train with hiking like you do with running—ramp up both distance and intensity slowly and gradually. Begin with flat fire roads, gradually progressing to fire roads with elevation, technical singletracks with roots and rocks, then summits.
and my running goals are internally set, so in these instances, I will veer off the training program to take advantage of the situation and go take a hike,” Wile says. “I have never regretted missing an occasional training run to bag a peak or spend time outdoors with friends.” It’s totally badass There’s no better feeling than making it to the top of a mountain with your own two feet. Go ahead, snap that selfie and brag. You’ve earned it. SEPTEMBER 2017 | WOMEN’S RUNNING 27
RACE SMART > CALENDAR
september Yes, it’s finally time for some cooler temperatures and fall racing fun. It’s also International Women’s Friendship Month—grab a girlfriend and go for a run. Need more inspiration? It’s Self-Improvement Month too. What’s one thing you can do to become an even more amazing version of your wonderful self?
We’ll be celebrating National Waffle Week with GU Energy’s glutenfree Salted Chocolate Stroopwafel.
National Enthusiasm Week is the perfect excuse to play cheerleader for your running tribe. High-five your fellow runners, cheer at a race or simply wave. Enthusiasm helps the miles fly by!
Run on the course that Shalane Flanagan says “rips” because it’s so fast: the American Association for Cancer Research Rock ‘n’ Roll Philadelphia Half Marathon. Follow up your run with a hearty Philly cheesesteak. 28
WOMEN’S RUNNING | SEPTEMBER 2017
Honor the International Day of Charity by registering for a charity event or participating in a race as part of a charity team.
After a long training period and a hard race, there’s nothing quite like a big juicy cheeseburger to celebrate. Today happens to be National Cheeseburger Day, so run hard and celebrate like a champ!
Of course bananas have their own day—they taste good, have their own biodegradable wrapper and are portable. Plus, one medium banana packs a healthy dose of potassium, manganese and vitamins C and B6, all for around 110 calories!
Not only is the New Balance Fifth Avenue Mile a chance to toe the same line as some of the fastest runners in the world, you also get to run through the center of Manhattan without worrying about traffic!
One of the World Marathon Majors, the Berlin Marathon is known for being fast and flat. It’s also probably pretty easy to find a post-race hefeweizen!
You run and you’re healthy, so today, National Women’s Health and Fitness Day, is for you!
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Labor Day means a three-day weekend and plenty of time to enjoy one more long run before the workweek!
RACE SMART > RAVE RACES
GLORY DAYS
Whether you’re reliving the good ol’ days of high school or simply looking to mix up your racing, these cross-country events are packed with tons of running fun! // BY KARA DESCHENES WICKED FAST RUNNAH If running a Boston Athletic Association race in Boston is on your bucket list, the Mayor’s Cup is the race for you. You get all the fun of running in the historic city without the full mileage and qualifying restrictions of the town’s famous marathon. Starting in Franklin Park, just 5 miles outside of downtown Boston, the race boasts excellent footing with 99 percent of the course on dirt and grassy surfaces. OCTOBER 2017, BOSTON, MA baa.org
RUN FOR GOOD Cross-country runners who want to race for a cause will love the Run4Hope 5K. Benefiting CDKL5 (a life-threatening genetic disorder) and epilepsy research and awareness, the race utilizes the Trivium Academy Cross Country Trail and features a family-friendly festival atmosphere. With pony rides, a donut dash and on-site pet adoptions sponsored by the SPCA, there’s no doubt the whole family will have fun while giving back at this event. SEPT. 16, 2017, CARROLLTON, TX hope4harper.com
COURTESY OF WILLOW HILL XC; COURTESY OF NYRR
RECORD CHASER Speedy runners and teams will love chasing record-breaking times at the Willow Hills Cross Country Open in Folsom, Calif. Both the women’s and men’s races traverse the same course used by high school competitors—running over two quick bridges, around a reservoir and through the oak trees before crossing the finish line. OCT. 7, 2017, FOLSOM, CA buffalochips.com
L
acing up racing spikes and taking your run off-road doesn’t have to be a thing of the past once school days are over. In fact, cross-country racing as an adult is the perfect way to spice up your training and add some variety to your running résumé. Check out these cross-country events, known for their fast and short courses that traverse various elements.
XC BASICS Show up to your race looking legit with these cross-country essentials. Saucony Velocity 5 ($60, saucony.com) Take your cross-country racing to the next level with a pair of racing spikes. If you’re not familiar with the feel of the extra-gripping shoe, start off with a beginner-friendly model that will allow you to ease your way into the spike-racing world. This Saucony pair not only looks snazzy, but it’s also perfect for a variety of distances!
Athleta Be Free Short ($49, athleta.com) Shorts that allow you to move freely without worrying about chafing are a cross-country runner’s dream. These performance-fitted shorts offer the Goldilocks of coverage (not too short, not too long—just right!). Plus the zippered pocket is the perfect place to stash a key.
CITY GIRL
Honest Bug Spray ($13, honest.com) A simple spray-down with bug spray can mean the difference between post-race bliss and an itchy nightmare. Try this organic spray, made from a blend of rosemary, citronella and wintergreen essential oils.
The NYRR Kurt Steiner Cross Country 5K honors one of the founding members of the New York Road Runners. This event, named after the famous race announcer and competitive runner, begins on a field bordering Broadway before entering a woodsy trail and looping back to Broadway, where the finish is just beyond the Tortoise and Hare statue. With entry fees as low as $10 for NYRR specialty members and $13 for nonmembers, this race is a no-brainer for anyone hoping to give cross country a try! Sept. 17, 2017, Bronx, NY nyrr.org
ISLAND VIBES
CROSS-COUNTRY COMPARISON Off-road surfaces Team registration Individual-only option 2–3-mile distances 5+-mile distances Racing spike–friendly Option to indulge in post-race spirits __________________ Adult HS/College
Don’t let the name fool you—the Jekyll Island Cross Country Invitational features an open race for the running public in addition to its high school team competition. The course winds through the Great Dunes Golf Course, where participants meet a few mild hills and ocean views. SEPT. 2, 2017, JEKYLL ISLAND, GA jekyllislandcrosscountryinvitational. itsyourrace.com
SEPTEMBER 2017 | WOMEN’S RUNNING 29
RACE SMART > ASK THE COACH TIP OF THE MONTH
Training Specificity
+A NCAA RUNNER TURNED HIGH SCHOOL COACH HILLARY KIGAR HAS AN ANSWER FOR ALL THINGS TRAINING!
I really want to like running, but it’s so… boring! How do people make it more fun?
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WOMEN’S RUNNING | SEPTEMBER 2017
If you are embarking on your first trail race, the motto is: “Get to the finish line and enjoy the view!” Your main goal should be to finish the race and feel excited to do another one. No matter the distance, stay relaxed for the first third of the race, and if you feel good later on, push a little harder. When you get to a steep hill and are no longer able to maintain your running form, don’t worry—part of trail running is mastering the art of the power hike! Shorten your stride and get up the hill however you can, then pick up your pace as you cruise the downhill. Most trail races involve miles spent running on beautiful trails with epic views, so don’t forget to look up and enjoy the scenery. You did pay for this, after all!
Do you recommend that runners wear compression socks while traveling? And how often should I get up and walk the aisle on a long flight? Wearing compression socks while traveling is always a good idea. Whether you’re on the plane for several hours or in the car on a road trip, the pressure from compression socks helps maintain blood flow. With increased blood flow, you’re less likely to experience the swelling and discomfort that come as a result of changes in air pressure. The main goal is to keep the blood flowing in your legs. If you have easy aisle access, try to get up and walk along the aisle every 45 to 60 minutes. While you’re up, do a few basic stretches, focusing on the calves and lower-leg muscles. If you’re stuck in the window seat, try doing ankle rotations and foot flexes to engage your leg muscles. And be sure to keep drinking water! Have a question for Coach Kigar? Email editorial@ womensrunning.com or tweet @womensrunning with the hashtag #AsktheCoach.
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Good company and music make everything better, and running is no exception! In most cities big and small, there are regular running groups that meet for afterwork runs. Stop by your local running store and ask what’s on the calendar, as these stores often host a group run or two each week. While at the group run, spend some time meeting others and try to find similar-paced runners who are interested in meeting outside of the group for a run. It’s so much more motivating and fun if you’re keeping a “running appointment” and meeting up with someone (rather than going on your own every day). On the days when you do run solo, spend some time preparing a rocking playlist. If you use Spotify, Apple Music or Pandora, search “workout” to find playlists that keep an upbeat tempo. From country beats to hardcore rap, there are perfect lists of songs already made for you, no matter what your style.
What’s your best piece of advice for running my first trail race? I’m scared about how steep the hills will be and if I’ll be able to keep running.
While esteemed coach Jack Daniels has coached multiple Olympians and NCAA championship teams, he is best known for his no-nonsense, scientific approach to distance running. While listening to him speak at a recent lecture about some basic running principles, I was most struck by his point that “to become really accomplished at something, you must practice doing that thing.” While it may sound obvious, we often just do a workout or exercise without really understanding why we’re doing it. Daniels challenges us to ask ourselves the reason behind each workout and to make sure that it relates to our training goals. For example, if you want to run your first trail race, spend time running trails. If you want to get faster, incorporate short, fast intervals in your training. If your running form could use some work, specifically do drills each day that improve your running mechanics. Own your training, and be sure that you can explain the purpose behind every single training session.
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RACE SMART > WHERE IT HURTS
MY ANKLES HURT
crack open. A stress fracture may be inconvenient, but it’s sure better to rest than to deal with a full-blown fracture.
An ankle injury can really put a kink in your race plans. Here’s how to treat and prevent common ankle injuries. // BY NICOLE RADZISZEWSKI
WHY IT HAPPENS:
O
ur ankles undergo a lot of stress when we run, making this area susceptible to pain and injury. While most running injuries tend to be of the soft-tissue variety (from misuse or overuse), ankle injuries run the gamut from tendinosis and stress fractures to acute strains and sprains. And if your ankle pain occurs gradually or comes and goes with activity, it can be tough to diagnose. Read on to learn about some of the most common ankle injuries, why they happen and how to treat them.
WHY IT HAPPENS:
Tendinosis is inflam32
While it’s impossible to completely prevent ankle injuries, you can take these steps to reduce their likelihood, says Sachs. Before a run, warm up with dynamic stretching targeting the lower legs and ankles. Be reasonable with progressions in your training. Avoid rapid increases in mileage, and be careful when changing terrain.
mation of the tendon, which connects muscle to bone. Sachs says tendonitis often occurs with overuse, improper footwear (either worn-out or wrong for your foot type) and/or poor running mechanics. HOW TO TREAT IT:
For mild cases, RICE (rest, ice, compress, elevate), with an emphasis on rest, should do the trick. But if symptoms haven’t improved after a few days, see a doctor, says Sachs.
WOMEN’S RUNNING | SEPTEMBER 2017
Stress fracture A stress fracture, or tiny crack in the bone, will cause pain in a very specific location and often bruising and swelling. “It will hurt when you put pressure on your foot and get worse as you continue moving,” Sachs says. Sachs compares a stress fracture to a crack in an egg: if you leave it alone, nothing will happen, but if you keep applying force to it, the egg will eventually
Change your shoes frequently (every 3–6 months). If you’re not sure whether you’re wearing the right shoes, visit a specialty running store for an evaluation. Include ankle rangeof-motion exercises in your strength-training regimen. Sachs recommends using your foot to “write” the alphabet, which will move your ankle in all different planes and directions. Improve your ankle stability through single-leg balance exercises. If falling and ankle sprains are an issue for you, see a physical therapist to help you get started.
HOW TO TREAT IT:
See a doctor if you have symptoms. You will need to rest and may need to wear a boot for immobilization. It can take four to six weeks for a stress fracture to heal.
Sprain So you’re running on a trail and things get a little too technical. You roll your ankle on a root and immediately know something’s not right. It’s swollen, bruised and hurts to put weight on it. You’ve likely suffered a sprain. WHY IT HAPPENS:
A sprain occurs when one or more ligaments (which connect bone to bone) stretch or tear from trauma or from the joint being taken beyond its normal range of motion. HOW TO TREAT IT:
RICE. If it doesn’t improve in a few days, see a doctor for a professional evaluation.
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Tendonitis Say you’re heading out for a run and feel fine before you start, but as you get moving, your Achilles tendon begins to hurt. It feels uncomfortable but not unbearable, so you keep going. Immediately postrun, you feel fine, but later in the day, you’re in pain again. “Tendonitis is one of the most common ankle injuries we treat,” says Brett Sachs, D.P.M., a foot and ankle surgeon in Wheat Ridge, Colo., who frequently sees runners. “Usually it will cause pain during a run, and then afterward, once your endorphin level decreases and muscles start to tighten up, you’ll feel a dull ache at the back of your ankle.” Tendonitis can also affect the peroneal tendons, the fleshy area just behind the bone on the outside of your ankle.
Keep your ankles happy and healthy
Stress fractures typically occur for one of two reasons: abnormal stress (such as doing too much too soon, or faulty gait mechanics) on normal bone or normal stress on abnormal bone (such as with osteoporosis).
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>Eat to Run
FUELING STRATEGIES AND OUR TOP NUTRITION PICKS FOR HEALTHY RUNNING
FOODS THAT FIGHT Battle inflammation by adding these five foods to your diet. // BY NANCY HESLIN
e’ve all been there: We start seeing swelling and redness or feeling pain and heat after pushing through a niggle or two to get through a run, which translates into inflammation. At best, you’re looking at a few hours of discomfort, but the worst-case scenario could mean a mini-break from your favorite activity. >>
W PHOTOGRAPH BY JUSTIN MCCHESNEY-WACHS
SEPTEMBER 2017 | WOMEN’S RUNNING 35
EAT TO RUN > FUEL YOUR RUN >>The upside of an injury (in addition to an excuse to binge-watch “GLOW”) is that it shows our immune system is functioning by alerting our white blood cells, known as the macrophage. These specialized cells of the immune system are formed in response to an infection and destroy accumulating damaged or dead cells to fight infection and begin the repair process. Anti-inflammatory foods can also help the body heal, as well as stave off future injuries. “I did eat alkaline and anti-inflammatory foods, particularly when injured, but not to an obsessive extent,” says Paula Radcliffe, Olympian and world record holder for the women’s marathon since 2003. Here’s a look at five fabulous foods that can help fuel your body for healthy, injury-free running.
Blueberries Science says: Blueberries are the Beyoncé of superfoods. Rich in flavonoids, they act both as an antioxidant and an anti-inflammatory, are loaded in vitamin C and potassium and have been shown to improve cognitive function. how to consume:
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WOMEN’S RUNNING | SEPTEMBER 2017
Curcumin Science says: A powerful antioxidant, curcumin is the yellow pigment and medicinal compound found in turmeric, a spice native to India and Indonesia. It can reduce inflammation, improve performance recovery and even, according to a 2007 report by the U.S. National Library of Medicine National Institutes of Health, “offset some of the damage associated with downhill running.” In addition, a 2010 study in the Journal of Breast Cancer Research and Treatment showed curcumin and “piperine,” an alkaloid derived from black pepper, were able to prevent the development of cancer stem cells in breasts. how to consume: The European Food Safety Authority advises 1.4 milligrams of curcumin per pound of body weight per day. If taking a curcumin supplement, up to 400–500 milligrams is suggested twice a day. Curcumin is not easily absorbed, so take it before a meal or three hours after; avoid taking before bedtime, as it can cause digestive problems. Also, increase the dose gradually. Too much of the supplement can be hard on the stomach and gallbladder and can interfere with other medications (like anticoag-
ulants), so make sure you check with your doctor before taking, especially if pregnant. add it in: The key to this insoluble spice is that it needs fat to go into full absorption mode. Mix freshly grated curcumin (which can be found in some grocery and ethnic food stores and can last up to a week in the fridge) with olive oil before you drizzle it on roasted veggies, scrambled eggs or rice. For a post-run smooth-
ie (as it can give you gas if you consume before a run), dissolve it in a tablespoon of coconut oil. Adding black pepper will help quicken the absorption process 1,000 times, says Melissa Rifkin, a registered bariatric dietitian at NYC’s Montefiore Medical Center. You can also buy curcumin in dried or supplement form. Green tea Science says: Called a “secret
weight-loss tool,” green tea
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Blueberries can be frozen without losing any nutritional value, but they are heat-sensitive, so keep them cool and choose organic (if your budget allows) to avoid pesticides. The U.S. Department of Agriculture suggests “moderately active women through the age of 30” require 2 cups of raw or cooked fruit per day, but women over 30 should reduce daily intake to 1.5 cups. One cup of
blueberries (between 100 and 150 fresh) has only 80 calories. add it in: Mix berries into your yogurt and cereal to start the day, or into a smoothie. You can also toss some berries into a salad, but consider throwing in some nuts for protein. (No, blueberry pie does not count!)
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EAT TO RUN > FUEL YOUR RUN
has been touted as a powerful antioxidant that can prevent everything from cancer to high cholesterol and can improve mental alertness. Now, thanks to its high amounts of catechin polyphenols, the beverage is being recognized for its anti-inflammatory virtues, especially for those who suffer from rheumatoid arthritis. how to consume: You should be getting 240 to 320 grams of polyphenols daily, which means about 2 to 3 cups of green tea, according to the University of Mississippi Medical Center (or
100 to 750 milligrams per day when taking green tea extract supplements). Green tea contains 2 to 4 percent caffeine, so look for caffeine-free products. add it in: Green tea is for drinking. Add ginger (a known anti-inflammatory that helps your body absorb nutrients) and a little honey (which brings active enzymes to the mix), and you’re sure to stave off any colds or lingering blues. Tomatoes Science says: Tomatoes are an important source of lycopene, an antioxidant
Following your gut Inflammation isn’t only triggered by twisted ankles and bleeding knees—other contributing factors include stress, lack of sleep and a poor diet, which can be made up of things like fried foods, refined sugar and flour, and food additives. This type of pro-inflammatory diet reduces levels of healthy probiotics—the live bacteria and yeasts that are good for your digestive system—which can result in weight gain, the dreaded belly bloat, joint pain or “leaky gut syndrome.” In a nutshell, when the immune system be-
that protects your brain and fights depressioncausing inflammation. Khloe Kardashian’s recent endorsement of the tummyflattening tomato has shot it to the top of the veggie A-list. how to consume:
Tomatoes are high in potassium and water content and have been linked to weight loss when nibbled or sipped late in the day, as their citric acid burns fat, but the lycopene reduces the production of adipocytes, which are known to store excessive fat. add it in: Lycopene lives in
comes overzealous and starts to tackle healthy body tissue, it can cause autoimmune disease, which, according to the American Autoimmune Related Diseases Association, affects some 50 million Americans. There are 80 types of autoimmune disease, including rheumatoid arthritis, celiac disease (which necessitates 1 in 133 Americans to go gluten-free) and Type 1 Diabetes. In June 2017, a study by scientists at Columbia University Medical Center reported “the first direct evidence that autoimmunity contributes to Parkinson’s disease.”
tomato skins, so if eating raw, opt for cherry tomatoes, but add some olive oil because (like curcumin) tomatoes are fat-soluble. Also note that processed tomatoes have higher amounts of lycopene than the fresh ones. Dark leafy greens Science says: Kale, spinach, Swiss chard, broccoli and other dark green vegetables are an excellent source of vitamin E, which protects the body against pro-inflammatory molecules called cytokines. how to consume: The USDA’s 2015–2020 Dietary Guidelines recommend, for a 2,000-calorie diet, an equivalent of 2.5 cups of vegetables per day. One cup of raw leafy greens (the equivalent of half a cup when cooked or ¾ cup of juice) equals one serving. add it in: Add handfuls of the green stuff to smoothies, as they are lower in calories but higher in protein and nutrients than fruit, and easier to digest when blended. SEPTEMBER 2017 | WOMEN’S RUNNING 37
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WOMEN’S RUNNING | SEPTEMBER 2017
Brown-bagging it has never looked or tasted so gourmet! by Matthew Kadey, M.S., R.D. photography by Justin McChesney-Wachs
Built New York Freezable Lunch Bag ($20, builtny.com) For food safety, it’s always a good idea to keep certain items like sandwich meat cold. Now you can say sayonara to space-hogging ice packs to do so. Stash this voluminous lunch bag in your freezer, and the built-in freezable gel will work to keep your bento box grub and drinks chilled for an entire work or school day. It even folds down for easy storage in your ice chest. Also great for hauling your preand post-run nourishment to races.
ow that it’s the season when family trips to the beach have been supplanted by commutes to the office and school yard, it’s once again time to get packing—for lunches, that is. When it comes to boosting a child’s health and scholastic performance, there’s no better place to start than in the kitchen. But does the stress of making something that is a kid-pleaser yet still nutritious and then figuring out how the heck to bundle it all up leave you wanting to run fast from the kitchen counter? Don’t sweat it! Read on for some amazingly clever containers and packaging ideas that will make you actually look forward to packing your family’s grub for the day ahead. And we’ve also got you covered with meal and snack ideas that are worthy of a resounding “yum, yum, gimme some,” and will ensure an empty lunchbox comes home every time. SEPTEMBER 2017 | WOMEN’S RUNNING 39
Hydro Flask Food Flask ($35 for 18-ounce container, hydroflask.com)
Forget lining up to get at the office breakroom microwave. Pack your family’s favorite soup, chili, pasta or even breakfast oatmeal in these food jars designed with a special insulation to keep foods piping hot or frosty (hello, smoothie bowls) for several hours. A stainless steel lining means no lingering flavors, so today’s chicken soup won’t taste like yesterday’s mocha oats. Bonus: There are plenty of cheery colors to choose from.
Instant Chicken Noodle Soup This recipe is adaptable to your own tastes, but here is a good starting point for ingredient quantities: 1 tsp. Italian seasoning Pinch of salt and pepper Pinch of chili flakes Handful of chopped brown rice vermicelli noodles Handful of cooked chicken breast slices ⅛ cup sliced celery ⅛ cup grated carrot ⅛ cup frozen peas ⅛ Tbsp. chopped parsley Place a teaspoon of Italian seasoning and a couple pinches of salt, pepper and chili flakes in your insulated food container. Top with roughly chopped brown rice vermicelli noodles, sliced cooked chicken, sliced celery, grated carrot, frozen peas and roughly chopped parsley. Now just top with boiling water, stir contents, seal shut and boom! You’ve got a ready-tospoon, better-than-ramen chicken noodle soup for a comforting midday repast.
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Cookie Dough Bites Serves 7
1 (14-ounce) can chickpeas, drained and rinsed 1⁄3 cup almond butter ¼ cup maple syrup 1 tsp. vanilla extract ¾ tsp. cinnamon ¼ cup cacao nibs or mini chocolate chips Preheat oven to 400 degrees F. Spread chickpeas out on a baking sheet and roast for 15 minutes, stirring once halfway. Let chickpeas cool for several minutes. Place chickpeas, almond butter, maple syrup, vanilla, cinnamon and a pinch of salt in a food processor and blend until mixture becomes creamy and starts to clump together, wiping down sides of container as needed. Add cacao nibs or chocolate chips. By the heaping tablespoonful, roll mixture into balls. You should get 14 balls. Store in the fridge or freezer. NUTRITION INFO (PER SERVING) 171 calories | 10 grams fat | 5 grams protein | 19 grams carbs | 59 milligrams sodium
Stasher ($12, stasherbag.com)
Designed to help you bid adieu to single-use plastic baggies, Stasher is a self-sealing, airtight bag made of 100 percent food-grade platinum silicone. That makes it a natural for transporting everything from sandwiches to pasta with meat sauce to hard-boiled eggs to trail mix to fruit salad. And don’t forget all the necessary snacks to fuel after-school sports practices and post-work runs. This reusable and crazy durable bag can be stored in the freezer, used in the microwave and deep cleaned in the dishwasher. Kiddos will be fans of the colorful bags.
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Prepd Pack ($79, getprepd.com) This hipster-approved lunch box will add a sophisticated touch to adult lunch breaks. A fashionable bamboo case holds BPA-free modular containers that let you adjust the size of the dishes you’re toting along—a hearty main and one side or several small snacks. The Prepd app offers suggestions for meal and snack combos based on the wisdom of chefs and nutritionists.
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Abeego ($18 for 3 wraps, abeego.com)
PB&J Salad Serves 4
1½ Tbsp. unsalted butter or coconut oil 1 Tbsp. + 1 tsp. honey ½ cup rolled oats 3 Tbsp. chopped walnuts 3 Tbsp. shelled unsalted sunflower seeds 2 Tbsp. chopped fresh mint ¼ cup unsalted natural creamy peanut butter 2 Tbsp. rice vinegar 2 tsp. low sodium soy sauce 1 tsp. chili sauce, such as Sriracha (optional) 1 tsp. lime zest 1 tsp. grated or finely minced fresh ginger 8 cups salad greens, such as mesculen 2 medium carrots, grated 1 pint cherry tomatoes, halved 1½ cups sliced cooked chicken or turkey breast 1½ cups raspberries Heat butter or coconut oil and 1 tablespoon honey in a skillet over medium heat until melted. Add oats, walnuts, sunflower seeds and a pinch of salt to skillet and heat until oats are toasted, about 5 minutes, stirring frequently. Be careful not to burn the oats. Stir in mint. Spread mixture on a cutting board to cool. The granola will become crispy upon resting. In a small bowl, whisk together peanut butter, rice vinegar, soy sauce, 1 teaspoon honey, chili sauce if using and 2 tablespoons warm water until smooth. If needed, add more water, 1 teaspoon at a time, until a pourable consistency is reached. Place salad greens, carrots and cherry tomatoes in a large compartment of a bento box. Top with cooked meat and raspberries. In separate compartments, place granola and peanut dressing. NUTRITION INFO (PER SERVING) 423 calories | 22 grams fat | 27 grams protein | 34 grams carbs | 225 milligrams sodium
It’s time to shelve the single-use plastic wrap. Each beeswax-coated Abeego wrap is made from hemp and organic cotton and is cleverly designed to be reusable, self-adhesive and malleable so it can snuggly embrace midday wraps and sandwiches for an entire school season (read: no more sandwich explosions). Make lunch breaks easier on Mother Nature by using them to also bundle up sliced fruits, veggies and cheese. The smallsized wraps are even perfect for transporting your homemade jersey pocket running fuel. Just handwash dirty wraps in cold water with a delicate soap.
Steak and Potato Wraps Serves 4
¾ lb. sirloin steak 1 Tbsp. + 2 tsp. olive oil 1 medium sweet potato, peeled and grated 1⁄ 3 cup sour cream 1 whole jarred roasted red pepper ¼ cup oil-packed sun-dried tomatoes 1 garlic clove, minced 2 tsp. fresh thyme ¼ tsp. black pepper 2 cups baby spinach 4 whole-grain wraps
Season steak with salt and pepper. Heat 2 teaspoons oil in a skillet over medium-high heat. Place steak in pan and heat for about 8 minutes for medium doneness, flipping steak several times during cooking. Let steak rest 10 minutes and thinly slice. If needed, add more oil to skillet and reduce heat to medium. Place sweet potato in skillet and heat, stirring often, until tender, about 3 minutes. Remove from skillet and let cool. Place 1 tablespoon oil, 2 tablespoons water, sour cream, roasted red pepper, sun-dried tomato, thyme and black pepper in a blender container and blend until smooth. If needed, blend in additional water, 1 tablespoon at a time, to help reach a smooth consistency. To assemble wraps, place spinach on the bottom half of wraps and spread sauce over greens. Top with steak and sweet potato, then tightly roll. NUTRITION INFO (PER SERVING) 468 calories | 23 grams fat | 24 grams protein | 40 grams carbs | 551 milligrams sodium
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These healthy, portable snacks will appease taste buds of all generations.
The Little Kernel Naked ($3.45 per 4-ounce bag) This extra-crunchy teeny-tiny popcorn is perfectly sized for small hands. Parents with their eye on nutrition will appreciate the bare-bones ingredient list of just GMO-free popcorn and olive oil.
KIND Cherry Apple Fruit Bites ($4.99 for a box of 5 pouches) You want your kids to eat more fruit, but more often than not they’re coming home with a lunch box full of banana mush and bruised apples. Enter these more durable fruit bites: Each pouch contains, well, only fruit—no lackluster fruit juice concentrates or purees.
Natierra Freeze Dried Apples ($5.51 per 1.5-ounce bag) Not just for astronauts, these freeze-dried apples have great crunch and a wallop of natural sweetness. They make a great addition to trail mix, too.
Justin’s Peanut Butter Banana Chip Snack Pack ($1.99 per pack) Kids and kids at heart will love dipping crispy banana chips into creamy, sugar-free P.B.
Siggi’s Filmjölk Strawberry ($1.69 for 8 ounces)
This single-serving drinkable yogurt goes down easy with just the right mix of sweet and tang. And more real strawberries than added sugar means less sweet stuff than other flavored drinking yogurts.
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Made in Nature Nutter & Jelly Figgy Pops ($4.99 for 4.2-ounce bag)
These great balls of energy contain a nutrient-dense mash-up of dried fruit and seeds that surrounds a creamy nut-butter filling.
HANSONS MARATHON METHOD has helped thousands of runners smash their PRs using the same innovative approach that has made the Hansons-Brooks Distance Project one of the best running teams in the world. The classic Advanced and Beginner schedules feature precisely paced Hansons workouts—and their unique 16-mile long run—so runners finish strong and fast. This second edition offers a new, simple Just Finish program to ensure first-time marathoners enjoy race day. Also new are answers to FAQs, how to recover faster, and expanded strength and flexibility guides.
Run the Hansons way and you’ll enjoy your fastest marathon ever. Available in bookstores, running shops, and online. Learn more at velopress.com/hansons.
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The summer after I turned 8, my parents sent me to sleepaway camp in a small town in upstate New York.
OUR SEPTEMBER COVER RUNNER SHARES HOW NATURE INSPIRES EVERY ASPECT OF HER LIFE. by
MIRNA VALERIO photography by
JAMES FARRELL
It was one of those camps that provided an opportunity for lowincome and working-class children of New York City to escape our urban environment and live in the country for a few weeks. For most of us, our experience outdoors was fairly limited to playing on our blocks, exploring our neighborhood parks and traveling by cheese bus to Bear Mountain for picnicking and field games. These times were valuable and memorable but would prove to be nothing like what would remain etched in my mind like the four weeks I spent at summer camp in the Catskills. The first night there, after we settled into our bunks and had done the requisite getting-to-know-you games and trust falls, we had a choice of activities for the evening. Because I was adventurous and excited about the whole idea of being away from Brooklyn, I chose the weirdest and scariest-sounding activity: nighttime stream hiking. I dressed in my new jeans and work boots that my parents had bought for my time in the country and joined a group of campers from Brooklyn, Manhattan, Staten Island, Queens and the Bronx and two British counselors (whom we thought were exotic). Attendance was taken, and we headed down a big hill, through some woods and into a stream. It was simple and fun enough at first. Sure, getting our clothes and shoes wet was part of the reason we were there. We wanted adventure. We wanted something different from the concrete of our Brooklyn streets. We forged ahead. SEPTEMBER 2017 | WOMEN’S RUNNING 47
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WOMEN’S RUNNING | SEPTEMBER 2017
COURTESY OF MIRNA VALERIO
he rocks were slippery and unsteady, but we, being intrepid New Yorkers, took this as a welcome challenge. We squealed in delight and splashed each other as we made our way upstream. Because it was evening, the sky began to darken, and the steady, slow and rhythmic chirping of crickets started to rise, and all other sounds became more pronounced—our heartbeats, our quick inhalations of breath as we slipped and slid. You could hear everything and nothing. The quiet of the country evening descended upon us quickly. For all of us citified children, the silence became unbearable. It was too quiet, too disturbing. There were animals we couldn’t see scurrying through the brush that lined the counselors brought us to an underpass—a large culvert whose silver-metal outthe stream, and the crickets sounded line we could barely make out in the dark. The stream flowed through this dark as though they had landed on the tops entity, and our task was to traverse it in order to finish our hike. of our heads, they were so loud. We We each entered the culvert. When we reached the middle, the counselors became uneasy and less cavalier, less stopped and stood still and told us to listen. city-proud and more afraid. But afraid “To what?” we asked, voices shaking. of what, exactly? “Shhh! Just listen.” The two counselors kept We were enveloped by a thick, palpable blackness. We listened to the on, expecting us to keep “THIS IS WHERE water flowing against the metal of this huge pipe. We heard the swoosh pace (not very fast), but of a light breeze as it flowed through the culvert. Our heartbeats slowed, were generous with their I AM SUPPOSED our racing minds calmed down and for a few moments, we let go of each support and encourageTO BE.” ment amid our squealsother’s sweaty hands and just stood in the darkness, listening and being. turned-screams in the inI inhaled deeply and smiled. creasingly dark night. After a few moments of this, our counselors handed out spearmint Life Savers “Everybody okay? Just a few animals and showed us the neat trick of creating light by biting down on the candies. We that are more afraid of us than we are of giggled and relaxed, pale green light coming from our mouths like little flashes of them! And onward, campers!” lightning in the distance. When we finished the entire roll, the counselors turned on Even though we didn’t know each their headlamps and we finished our hike, sloshing through the last bit of culvert and other that morning, we became fast making a left up a sharp incline and onto a dirt road that would lead us back to camp. friends. We held hands tightly with one Although I was still a bit shaken and uneasy, I felt oddly empowered and strong. another as we became more frightened. Here I was, outside in a stream that hadn’t been created by a fire hydrant, in the We reassured each other. We helped pitch-black, claustrophobic darkness with nary a streetlamp to speak of, with those who had tripped on a rock and people I didn’t know—an introvert’s nightmare—with bugs and critters all around fallen into the stream. making loud bug and critter noises in a silence that was foreign to me. I loved it. Just when it was almost too dark to I relished the exhilaration of having fear and discomfort but being able to live see more than a few feet ahead of us, with it and appreciate where I was at the moment, far away from home in a cool
but scary place with my shoes and jeans all wet and heavy. If I could walk in complete darkness not knowing what the next step would bring, I could do anything.
A
within myself the need to constantly be moving in the world—to always be exploring, to remain curious and willing to learn and to be open to the experiences that nature has to offer. Running outdoors, whether on trails or road, forces you to take heed of your body and its incredible capacity to move you forward. It encourages us to be in the moment—because if we are to take care of ourselves, we have to pay attention and be hyperaware of our environment in order to detect when the wind shifts, the sky darkens imperceptibly and the first threatening drops fall—and to ultimately choose how we will use our humanity, our bodies and our mind to respond. Just recently, I ran down a busy street in Brooklyn during the hottest part of the day. I weaved in and out of people leaving and entering a hospital, I dodged women pushing strollers, surprised a few forklift drivers darting about with their heavy loads and made my way down to the Brooklyn Bridge. Since it was the middle of the day, the sun made my back hot and my neck sweaty. The lukewarm water in my hydration pack swished around noisily.
few weekends ago, I endured what was likely the muddiest and perhaps most unsettling trail race I have ever run. As soon as the race director yelled, “GO!” we began our trek down a still-dry forest service road. I had a nagging feeling, what with weather reports and all, that this was going to be a long slog through deep, shoe-sucking mud, with the potential for slips, slides and outright face-planting. I allowed myself to relax a little on this easy downhill but prepared myself mentally for what was to come. The real test was about to begin. We turned left onto the trail, and I immediately became worried about completing the race. The trail was so muddy, I knew traversing it would be slow and difficult. A wave of disappointment came over me. Then an even stronger wave of determination followed. I was in my element. I was here. This is where I am supposed to be. I had signed up to be in this dark forest, a place that over the course of the day would experience several thunderstorms and drawn-out, soaking downpours that would turn once-dry streambeds into murky, raging rivers. Have I told you yet that I have an irrational fear of thunderstorms? And that I willingly continued on this journey in which I would confront this fear multiple times? I would be running and hiking these trails with my own two feet, depending on my own leg, core and upper-body strength (and a few unsuspecting trees) to remain upright on slippery, uneven surfaces. And even though there would be aid stations, I would ultimately be responsible for my own safety and health throughout the day. It was up to me to be aware and have the common sense to stop if I needed to—to wade confidently but carefully through the rushing waters. Of course there would be others out on the trail, and we would cross paths from time to time, but if you’ve ever been on a trail in the outback, it can be downright lonely, even during a race. The thunder came in fits and spurts, loud and booming. Every single time, I found myself alone and frightened, but my legs couldn’t and wouldn’t stop moving. I had to take care of myself; I had to be strong. Each time I was fairly sure the thunder and its accompanying downpours had ended, I would stop briefly wherever I was, at the top of a hill, in the bottom of a dark ravine, in the meadow filled with wild daisies… I inhaled sharply and smiled. I am here, where I am meant to be—navigating through the literal hills and valleys of the earth, in the most basic human way: standing tall, the exhilaration of fear and strength coursing through my body, my heart beating hard from physical effort and adrenaline. I love the outdoors for requiring us to be self-sufficient human beings, for gently nudging us toward working with—and not against— nature. Sometimes she gives us a dose of tough love, too. As we increasingly succumb to a fast-paced, nonstop, breathless existence, it becomes more and more important to spend some time exploring the outside world, being fully present in our humanity in the outdoors and perhaps learning some things about ourselves that we didn’t know before. I find that when I am in the woods, or walking through a beautiful flower-filled meadow on a dewy, misty mountaintop, or even run“RUNNING OUTDOORS, WHETHER ON ning through Van Cortlandt Park in New York on an early summer morning, I always learn or relearn something about myself. TRAIL OR ROAD, FORCES YOU TO TAKE I might rediscover that I love the feel of damp wild flowers brushing against my ankles. I might learn that this mountain running HEED OF YOUR BODY AND ITS INCREDIBLE thing is actually kind of fun. I realize, while running through several thunderstorms in one morning, that I’m still afraid of them no matCAPACITY TO MOVE YOU FORWARD.” ter how much I’ve worked on this fear, but I’m still alive. I recognize
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YOGA
Your Way
Sage Rountree, America’s leading expert on yoga for athletes, shares her fresh approach in her new guide Everyday Yoga . Try new routines that last 5 to 50 minutes to gain the benefits of yoga at home, on your schedule. T RY A YO GA R OU T I N E
at velopress.com/yoga.
WOMEN’S RUNNING | SEPTEMBER 2017
I ran by city parks with that oddly comforting yet gross smell of freshly cut grass, metal from wrought-iron fences and sun-dried dog poop. I inhaled exhaust and listened to snippets of conversations in Spanish, Brooklyn-accented English and Yiddish. I heard everything and nothing. In the noise and hum of the city, there was a beautiful silence. As I ran across the Brooklyn Bridge, I marveled at the geometry of it all, the perfect feng shui of the pale-blue sky and fluffy fair-weather cumulus clouds cut in straight lines by the wires and poles of that iconic miracle of engineering that links two iconic islands. I knew exactly where I was geographically and was grateful to be part of the afternoon hum of people and machine. In the middle of the bridge, I stopped to take a picture, to listen, to be.
I inhaled sharply and smiled. The sun continued to beat down my back, the warm salty sweat now running in rivulets under my tank top. Still, I moved through the hot citified air, in my head, in my zone, yet equally attuned to everything around me. This is what being outdoors does. There is little else that can give you the sense of self-empowerment, strength, self-trust and self-knowledge like having to reconcile yourself with your base physicality, interacting with the earth, moving forward, holding yourself upright with occasional help from unwitting trees at the side of the trail, popping back up from a painful fall because you have no choice but to get up. It allows us to be connected to what the human body is built to do—to move forward, up and down curbs, to duck under low-hanging branches, balance atop unsteady Read more of boulders, slosh through streams, Mirna Valerio’s writing in weave through throngs of people her new memoir, A Beautiful Work and arrive where we need to be, in Progress not only sweaty and fatigued, but ($14.95, available Oct. 1, 2017, Grand Harbor Press). wiser, stronger and more human.
MIRNA VALERIO
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“I LOVE THE OUTDOORS FOR REQUIRING US TO BE SELF-SUFFICIENT HUMAN BEINGS, FOR GENTLY NUDGING US TOWARD WORKING WITH—AND NOT AGAINST—NATURE. SOMETIMES SHE GIVES US A DOSE OF TOUGH LOVE, TOO.”
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CELEBRATE 20 YEARS RUNNING
2001 The Rock ‘n’ Roll Philadelphia Half Marathon was the first sporting event held in the Northeast following the 9/11 terrorist attacks.
From world-famous cheesesteaks and the Liberty Bell to Brotherly Love and Rocky. It’s no secret that Philadelphia rocks, and there’s no party that rocks Philadelphia like the American Association for Cancer Research Rock ‘n’ Roll Philadelphia Half Marathon! For years, runners have been taking to the streets of Philadelphia to run this course, breaking PRs and smashing more than a world record or two. The race starts at Fairmount Park and heads down Benjamin Franklin Parkway to Market Street, City Hall and the LOVE sculpture. After a return on the Parkway, the route moves to Fairmount Ave, past the historic Eastern State Penitentiary, and then over to Kelly Drive passing Boathouse Row, the Schuylkill River and more before finishing at the bottom of the world famous “Rocky Steps” in front of the Philadelphia Museum of Art. Live bands and spectators help keep runners motivated along the course, followed by a finish line festival and post-race concert featuring Big Head Todd and the Monsters. September 17, 2017 will mark the race’s 40th year running since its inaugural event in 1978. Originally known as the Philadelphia Distance Run, the AACR Rock ‘n’ Roll Philadelphia reigns as one of the fastest and flattest courses in the Series, and with a 5K and brand-new 10K distance, plus a Remix Challenge for those who run for the bling, there’s something for everyone! The Rock ‘n’ Roll Marathon Series is celebrating 20 Years Running throughout 2017. Starting in 1998 in San Diego, today there are 28 Rock ‘n’ Roll Marathon Series events in cities worldwide, with more than 600,000 runners each year. In addition to promoting health and wellness, charity partnerships with organizations have inspired people to give help and hope to others. To date, more than $320 million has been raised for charity by runners. AACR Rock ‘n’ Roll Philadelphia is a running festival not to be missed and the first fall block party in the Series. Join us in the City of Brotherly Love in 2017 to celebrate 20 years of running … and 40 years of running Philly!
The half marathon in Philadelphia became a part of the Rock ‘n’ Roll Marathon Series in 2010 and will celebrate its 40th year running in 2017.
2015 The race produced an astounding 42 Olympic Trials Qualifiers, including 22 new ones, for a total of 23 men and 19 women under the half marathon standards of 1:05 and 1:15, respectively.
H A L F M A R AT H O N 10K | 5K CREATE YOUR MOMENT ON
SEP 16-17, 2017
Leave the gym behind and get your strength training in at the park—or playground! by Sawyer Shea photography by Oliver Baker
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WOMEN’S RUNNING | SEPTEMBER 2017
Fall is fast approaching, and as the days start to cool down, it’s time to take your workouts back to the great outdoors! With the leaves beginning to change and the nights getting cool, it’s a great time of year to get back in touch with the natural beauty around you. Don’t be afraid to take on a new trail or run at the local park. Utilizing parks and playgrounds can be a great way to add a strength component to your runs. When running outside—whether it be on a trail, in the sand or maybe even on some rocky terrain—strength training becomes a huge component. Strength training will properly prepare your body to take on a variety of surfaces, particularly ones that may be uneven or unpredictable. A base of strength makes you a stronger, more powerful runner, leaving you feeling more confident on the downhills and able to run harder for longer. When taking your runs on new trails or through a local park, the playground is a great place to “play” and get in some strength work. Don’t be afraid to incorporate the workout below, either before or after a run, or even as a midday play session with kids where you can have fun right beside them! This is a full-body workout to prepare you for all the challenges of an outdoor run.
a
Hanging Knee Raise You need: Monkey bars Purpose: A strong, stable core is imperative to being an efficient runner, helping you avoid rotation through your torso. This exercise is a great way to work your core, practicing stability with the upper body while moving the lower body.
b
Pushup with Knee Drive You need: A bench or picnic table Purpose: Full-body workout from your shoulders and back to core and glutes. The knee drive adds more of a core focus, forcing you to stabilize your hips while balancing on one leg, which mirrors your running pattern.
NICOLAMARGARET/ISTOCK.COM
a) Put both hands on the edge of a bench or table so they are underneath your shoulders and your body is a long, straight line from head to heel. b) Pull yourself toward the bench or table, keeping your elbows at a 45-degree angle from your body. As you pull yourself down, bring your right knee up toward your elbow. Be sure to keep your strong, straight plank position throughout the entire movement. Do 10 pushups total, with five knee drives per leg.
Start by holding onto the monkey bars using whatever grip you’re most comfortable with. Once your grip is set, pull your shoulder blades down so they feel “locked in.” Take a big breath, filling your entire torso with air. (Imagine you’re wearing a corset, and to make it as tight as possible, you need to take a really deep breath!) You will then bring your knees up to a 90-degree angle (think of being able to rest a glass of water on top of your knees), and hold that position for 5–10 seconds. Lower your knees back down and reset your torso with your inhale. Repeat five times.
Ever consider doing an Obstacle Course Race, also known as an OCR? These popular events are building momentum with a community that you cannot help but fall in love with. They can range from 3 miles to ultra-endurance-length races and everything in between. A race that is about 5 miles will typically have around 20–25 obstacles. These
obstacles can be anything from mental challenges, like crawling through a dark muddy tube or dunking your head under a wall in water, to physical challenges such as carrying heavy objects (sandbags, buckets) or climbing a wall or even a rope. These races are an awesome way to get outside of your comfort zone and try something new!
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Single-Leg Romanian Dead Lift with Reach You need: A pole or a tree Purpose: RDLs are a great way to strengthen the posterior chain muscles, including the hamstrings and glutes, which are vital for hip extension and deceleration when running.
a) Stand facing a pole or tree, about 2–3 feet away from it. b) Bending at the waist and pushing the left heel of your shoe away from the pole, reach toward it with your left arm. You will be balancing on your right leg, shifting your weight behind you. Bring your feet together and return to the starting position, switch legs and repeat. Do 10 reps on each side.
a
b
Chin-ups
a
You need: Monkey bars Purpose: A great upperbody exercise to improve back and core strength. If you're considering doing an OCR event, this is a great way to increase your grip strength and overhead pulling.
b
Rear Foot Elevated Split Squat
a
You need: A bench or a slide Purpose: This type of exercise is hugely beneficial to strengthen quads and train a lunge pattern. Elevating the back foot forces increased balance and core stability—it'll help make you feel stronger when running on trails or uneven terrain.
Stand about two feet from either a low bench or the edge of a slide, facing away from it. a) Place your right foot back and on the edge, making sure the rest of your body is facing forward. b) Pretend you’re balancing a glass of water on top of your head and lower your right knee down, just above the ground. Push off using both feet and return to starting position. Do 10 reps on each leg. 54
WOMEN’S RUNNING | SEPTEMBER 2017
b
a) Find a bar, grab on with both hands about shoulder-width apart and hang with palms facing you. b) Start from this hanging position and imagine you are pulling your chest to the top of the bar. Lower yourself down quickly, yet with control. Try to get 3–5 reps. Can’t do a chin-up quite yet? Don’t worry! Start with a big jump so that your chest is over the top of the bar and then, as slowly as possible, lower yourself down until your arms are straight. Jump up again and repeat.
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BLAZE AN URBAN TRAIL Venture out on these local trails and paths in some of America’s coolest cities.
'
by JENE SHAW
P
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WOMEN’S RUNNING | SEPTEMBER 2017
WRAY SINCLAIR
lanning a trip to one of America’s beloved cities? Great news: You don’t have to be relegated to the hotel treadmill to get your training in. Within a close distance to city centers, you can find scenic singletrack, mountain trails and paved paths that are all perfect for running. We highlight six cities with visitorfriendly urban trails. Plus, locals share their secrets for the best postrun fuel nearby.
BONNEVILLE SHORELINE TRAIL SALT LAKE CITY, UT
SEPTEMBER 2017 | WOMEN’S RUNNING 57
Atlanta
Salt Lake City
Local refueling tip: “Publik Coffee is a newer local go-to with several locations, and Nostalgia downtown has good coffee and delicious sandwiches,” Kain recommends. “Copper Common has a stellar $10 burger, and the new Fisher Brewing Company has great local beer and a different food truck out back every day of the week!”
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EASTSIDE 10K/BELTLINE
PIEDMONT PARK
BELTLINE
Local refueling tip: End at the Ponce City Market plaza (opened in 2016), a trendy food hall and shopping center located on the Eastside Trail. Atlanta triathlon coach Bethany Rutledge recommends H&F Burger post-run, “but everywhere I’ve been there is great.” Take your pick from dozens of food vendors, ranging from cold-pressed juice to gelato shakes.
LEFT, BY STATE: JODIJACOBSON/ISTOCK.COM; MARILYN NIEVES /ISTOCK.COM; FERRANTRAITE /ISTOCK.COM; BLUIZ60 /ISTOCK.COM; COURTESY OF JAMESTOWN
Utah, with its network of tracks that will eventually cover 280 miles, is a trail runner's dream destination. Venture to Bonneville Shoreline Trail (BST), which currently offers 100 miles of running real estate in Salt Lake City’s foothills. For a longer run on paved trails, start from downtown’s Memory Grove Park and jog a mile to the City Creek trailhead. The path runs alongside a mountain stream to the top of Rotary Park (5.5 miles one way, with an elevation gain of just over 1,500 feet). Dirt lovers can take the BST to the east (toward the University of Utah) or the west (behind the capitol building) from one of many trailheads. Singleand double-track trails open into high meadows and rolling hills with views of Salt Lake City below. Local ultrarunner Bob Kain says visitors can rest assured that cell service is ever-present in Salt Lake’s trails, “so you never need to be worried about getting ‘lost’ while exploring our foothills.”
Following a former railroad line, Atlanta’s BeltLine has a master plan that will connect 45 neighborhoods over a 33-mile network of multiuse paths. The ambitious development project—which will also feature light rail transportation, parks and urban farms—is a game-changer for both local runners and vacationers looking to train while visiting Georgia’s capital city. Depending on your desired terrain, the BeltLine gives you options. Want a paved path dotted with public art, covered wooden bridges and green city parks? Run the Northside or Eastside Trail. Looking for off-road rolling hills? Wander the 7 miles of interim hiking trails, which are particularly idyllic in the fall under canopies of vibrantly colored trees.
Los Angeles
GRIFFITH PARK
Within a few miles of the glitz and glamour of Hollywood, LA offers a green escape from the city in its expansive Griffith Park. As one of the biggest urban parks in the country, Griffith boasts quite a few landmarks—the Hollywood Sign, Griffith Park Observatory (“La La Land,” anyone?) and the Greek Theatre are all here.
Local refueling tip:
GRIFFITH OBSERVATORY
TOP, BY STATE: TREKANDSHOOT/ISTOCK.COM; WOLTERK/ISTOCK.COM; DADO PHOTOS/ISTOCK.COM; COURTESY VISIT AUSTIN; VALENTYNVOLKOV/SHUTTERSTOCK.COM
Austin For avid runners, “Austin has it all,” says ultrarunner and local Scott Towle. “There are countless options to run road or trail, and there are many off-road, dedicated running path options. We also have a great running community and races supported by local clubs and shops.” One convenient destination is the loop around Ladybird Lake in the center of downtown. It’s mostly unpaved (you'll pass over crushed gravel and dirt), and the six bridges that cross over the body of water (also known as “Town Lake”) give you distance options ranging from 1 to 10 miles.
Local trail runner Katie McGlynn recommends Go Get Em Tiger on Hollywood Blvd. (a high-brow coffee and farm-totable brunch spot that's a five-minute drive from Griffith Park), Home State for breakfast tacos or The Punchbowl for smoothies and juices.
There are more than 53 miles of trails and paths in the park, all stemming off of one another, which gives you the flexibility to create your own route. If DIY is not your style, opt for the trail from the observatory parking lot up to Mount Hollywood, where the views of Los Angeles are spectacular from the summit. If you’re in the mood for a flat, easy jog, loop around the perimeter of the Hollywood Reservoir for a unique perspective of the famous letters. Afterward, recover at Yoga Vibe in Los Feliz, where you can find reasonably priced drop-in classes with themes like “$7 at Seven” and “Eight Buck Lunch.”
The live music–loving city is also home to multiple greenways, the most popular being the Barton Creek Greenbelt. The main trail, which is just outside of downtown, is just more than 7 miles from end to end. Park at the Zilker Park trailhead, where there’s a restroom right next to the Barton Springs Pool (if it’s hot out, plan to take a postrun dip in this 68-degree, naturally fed oasis). Choose your distance with an outand-back from the Zilker entrance, where you can add on one of the many side trails—there are more than 20 miles of terrain—for extra distance or elevation. Good news for Fido: The trails are very dog-friendly.
Local refueling tip: Towle recommends these nearby post-run spots, all on Barton Springs Road: Austin Java for coffee; food and people watching at Shady Grove; a smoothie at Juiceland; or beer and snacks at Uncle Billy’s Smokehouse and Brewery.
LADYBIRD LAKE
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DISCOVERY PARK
C&O CANAL TOWPATH
Washington, D.C.
Try These Local Trail Races Near these six cities are fun, laid-back trail events to mix up your racing.
odore Roosevelt Island). The multiuse Capital Crescent Trail also presents 11 miles of worthy training grounds from Georgetown to Silver Spring, Md.
BAKED AND WIRED
Local refueling tip: Head to Georgetown for coffee and cupcakes. “While Georgetown Cupcakes gets the tourists, the local hotspot with great cupcakes is Baked and Wired,” says Knibb.
Explore the South’s beautiful trails at one of the XTERRA Georgia Trail Run Series events with manageable distances as short as 3.4 miles.
dirtyspokes.com
Long-distance trail runners who love a good after-party should check out Spectrum Trail Racing’s Texas trail series, with distances from 8 miles to 100K. spectrumtrail
racing.com
DISCOVERY PARK
Seattle What makes Seattle a great running city? The mild weather and terrain variety, says local runner and former pro triathlete Cathleen Knutson. “You can find lots of hills and soft surfaces, but there are also flat sections along the lake and waterfronts,” she says. “Despite the gray, wet winters, running conditions are almost always ideal—never too hot or too cold, and very rarely does it snow.” Urban trails are just a short run away from Seattle’s best neighborhoods, Knut-
Embrace the title of “Hollywood Trail Rock Star” when you run the Griffith Park Trail Half Marathon and Griffith Park Trail 10K in the same weekend.
griffithparktrailruns. com
son says. “Capitol Hill has the arboretum, Greenlake has Woodland Park, Greenwood has Carkeek, the U-district has Ravenna, West Seattle has Lincoln Park.” One of the Emerald City’s crown jewels is the forest-filled Discovery Park in
Magnolia, where you’ll find it all: hills, trails, bluffs, beaches and panoramic views of the city and Puget Sound. For a shorter run, head northwest of downtown to Carkeek Park, where easy-to-navigate trails are filled with gorgeous outlooks.
Local refueling tip: “My favorite stop after a run at Carkeek is Coyle’s Bakeshop,” Knutson suggests. “If I run Discovery Park on a Saturday, I’ll head to the farmers’ market with a stop for coffee in the Magnolia Village.”
Northwest Trail Runs offers a fun collection of races near Seattle—from 4K to 50K—with fun themes like Pie High Trail Run.
Run up and over Salt Lake City’s Bonneville Shoreline Trail on the challenging 17-mile Wahsatch Steeplechase race.
nwtrailsruns.com
wahsatchsteeplechase. com
Get the local Virginia flavor at the 5- or 10-mile races at Backyard Burns, laid-back events where you use your own watch to track your time and record it in a notebook at the finish.
ex2adventures.com 60
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LEFT, BY STATE: PHOTO BY SAM KITTNER; ERIN KRESPAN; JASKIRAT KHOSA/ISTOCK.COM; MARKHATFIELD/ISTOCK.COM; NELLE CLARK
Whether you want a taste of American history or complete forest isolation, Washington, D.C., has a path to suit your running desires. “You can be running deep in the woods not far from our nation’s great Capitol,” says running and triathlon coach Leslie Knibb. “New York City has Central Park, but the trails in D.C. are a real hidden treasure.” Knibb recommends that visitors run the bridges on the C&O Canal Towpath for easy, flat trails that are connected, are easy to follow and have beautiful scenery (she suggests making a diversion to the under-the-radar memorial on The-
WOMEN’S RUNNING MARKETPLACE
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Honey Stinger Hive athlete Kaci Lickteig races to a silver medal finish at the 2016 Steamboat Stinger - Noah Wetzel
acraceseries.com
A SEASON OF REF INEMENT Subtle updates and thoughtful styles make a winning team for consumers. by ALLISON PATTILLO photography by OLIVER BAKER
Fall racing and running on the horizon means that, even though the days are getting shorter, the miles are adding up for the big final crescendos of the running season. Are you ready? Well, you will be after lacing up some new kicks! If you look good, you feel good, meaning fresh shoes may be just the thing to give you a race-day or long-run boost. Plus, happy feet are essential. They work hard for you, so show them some love! Not only are there some interesting new styles on the market, but your old favorites also got some refined updates. We checked in with 50 specialty running stores around the country to see what styles had their feet dancing, then we tried them out ourselves. Read on for the collective favorites, and be sure to tell us about your Sole Mate on Instagram @womensrunningmagazine using #solemates.
The Technical Stuff oz. refers to the weight in ounces for one shoe in the standard sample size (usually a size 7 for women and size 9 for men). mm drop refers to the amount of downward slope, or offset, from heel to toe. It’s measured in millimeters. Chances are you have a sweetspot number that works best for you. (Hint: Check the drop of your favorite running shoes and use that as your starting point.) Mixing it up is good, but it’s also important to have a pair of shoes with a drop that feels like your perfect fit. For a frame of reference, a U.S. dime is about 1mm thick.
361 DEGREES KGM2 2 $110, 361usa.com
ADIDAS ULTRABOOST ST $190, adidas.com
ALTRA ONE V3 $100, altrarunning.com
6.8 oz., 8.5mm drop
10.7 oz., 8mm drop
5.7 oz., 0mm drop
Testers enjoyed the sleek styling of these colorful runners for snappy middistance runs and speed workouts. They were deemed to “have just enough cushion and a more narrow fit, with a little extra room around the toes for happy feet,” meaning they offered a pleasantly responsive running experience and a secure fit without toe crunch.
Neutral testers, including Editor-inChief Rebecca Warren, loved these shoes for their generous cushioning and secure tread. They also have a roomy fit, ideal for runners with wider feet. One tester noted that while they have good arch support, the softness of the cushioning tends to enhance stride issues such as pronation or supination. So, before the comfy fit sways you, be sure to know what your stride needs.
The first thing you notice after slipping on these road speedsters is the pleasant way the wrapped tongue holds your foot in a secure, no-slip bear hug. They’ve been updated with firmer, more responsive cushioning underfoot and a more durable upper with good breathability. If this is your first time trying zero-drop shoes, be sure to transition gradually to prevent achy calves.
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SKECHERS GOMEB RAZOR $110, skechers.com
MIZUNO WAVE SKY $150, mizunousa.com
ASICS ROADHAWK FF $100, asics.com
6.1 oz., 4mm drop
9.0 oz., 10mm drop
6.7 oz., 8mm drop
Once again, Skechers delivers a lot of shoe at a nice price point. However, testers didn’t know the price, meaning they were fans of the efficient striding and adaptability of this model that has just what you need without being overbuilt. According to one tester, “I loved these for both fit and style. It’s a fun, zippy shoe that gave a great mix of cushion and rebound.”
According to one tester, who’s a longtime fan of Mizunos and their firm ride for distance days, these were her favorite shoes of the season. They are a good match for her narrow feet, are durable without being too heavy and have a responsive toe-off that makes you feel as though you’re making the most of every stride. Testers also raved about the locked-in fit and bold bursts of color. Be sure to try them on for size; in our experience, they ran about a half size short.
No, this is not a Gel-Kayano, but it does share some of the same features, like Asics’ proprietary foam in the midsole, a firm heel cup for a secure fit and knit mesh in the forefoot, all at a sweet price point. It’s breathable, responsive and—with its seamless upper—looks good on the run and around town. Designed with neutral runners in mind, the easy price point, performance and styling of this shoe added up to a welcome find.
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COLUMBIA MONTRAIL ROGUE F.K.T. $110, columbia.com
NEW BALANCE 880V7 $125, newbalance.com
SALOMON SENSE RIDE $120, salomon.com
7.4 oz., 10mm drop
9.6 oz., 10mm drop
8.8 oz., 8mm drop
Don’t let the light weight and lively ride fool you—these trail shoes deliver aggressive traction. Plus, the mesh upper is breathable and quick to dry after running through water or in humid conditions. These performed well in varied terrain, from sand to damp trails to rocks. However, some testers said the open mesh design picked up more sand than they were used to, while others didn’t notice anything except lively miles flying by.
Long-lasting cushion is the hallmark of these high-mileage trainers. Sure, they’re a go-to shoe for bronze medal– winning Olympian Emma Coburn, but “regular” runners love them too! “The second I laced these up, I knew they were a good fit for me,” said one tester. Toes have room to spread thanks to the stretch mesh upper for a fit that’s roomy without being sloppy. As for the ride, the firm cushioning is crisp yet still provides protection from the road.
Salomon designed this shoe as a middle-ground option between burly and more minimalist offerings. We tested this shoe on wet and dry trails, sandy and rocky terrain as well as on the road, and its multidirectional tread, cushioned ride and medium fit make it a good all-around trail runner. The one thing we noticed is that the flexible rock plate film did not completely dampen the feel of all rocks and roots on more technical terrain.
SEPTEMBER 2017 | WOMEN’S RUNNING 65
ON CLOUDFLASH $180, on-running.com
BROOKS GLYCERIN 15 $150, brooksrunning.com
NIKE ZOOM FLY $150, nike.com
6.2 oz., 5mm drop
9.2 oz., 10mm drop
6.5 oz., 10mm drop
If you think something is missing in this low-slung racing flat, you’re right— there’s no midsole! A firm energyreturn board rests between your foot and the 14 cushioned pods in the outsole for a minimalistic and speedy running experience. Testers said these felt like they “weren’t wearing shoes, in the best possible way” when using these for track workouts. Other former track runners said the sleek look and light feel of the shoes reminded them of wearing spikes during track seasons gone by.
Somehow this ultra-cush workhorse of a shoe just keeps getting better. Cushioned without being overbearing, supportive without restricting, these are like a group hug for your feet. With a stretchy mesh upper and printed overlays, they provide a dialed fit, even for narrow feet, and plenty of breathability.
With a narrow fit through the heel and midfoot and a wider toe box—testers noted this as a significant difference from other Nike styles—these are designed to hold feet securely and let toes splay for maximum push-off, propulsion and speed. The midsole has a firm plate throughout to maximize stride snappiness as well as a combination of foam densities designed for a smooth and stable ride. Overall, testers were excited to use these in their fall races as they chase new PRs.
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SAUCONY RIDE 10 $120, saucony.com
TOPO FLI-LYTE 2 $100, topoathletic.com
HOKA ONE ONE CLIFTON 4 $130, hokaoneone.com
8.4 oz., 8mm drop
6.9 oz., 3mm drop
7.5 oz., 5mm drop
A favorite moderately cushioned shoe for neutral runners because of its crisp ride, version 10 gets some sharp style and fit updates, beginning with engineered mesh in the toe box and woven fabric in the heel. Both provide a more precise fit and breathability without added weight. One tester wore them for an “accidental double-digit run” and said they felt comfortable for the mileage and were supportive without having too much cushion.
Version two of this style has a tread and midsole package that’s a little more flexible and even more comfortable for longer miles. With a unique fit that cradles the heel and holds the midfoot while giving toes plenty of room to splay, these have a different feel from many more traditional running shoes, but your feet will thank you. Even with a somewhat minimal design, these provide good structure and cushioning for neutral runners.
These have the “secret sauce” mix of a smooth ride (thanks to the rockered design), airy weight and energetically responsive cushioning. You’ll also look as sharp as you feel with the updated lower-profile appearance, breathable upper and more dialed fit. Our tester consensus says these are made for enjoying both long runs and fast miles.
SEPTEMBER 2017 | WOMEN’S RUNNING 67
HEAD
68
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THE
HILLS
How ta ckling
GIBSON PICTURES/ISTOCK.COM
hill s in t can ma rainin ke yo g uaf ast
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SEPTEMBER 2017 | WOMEN’S RUNNING 69
Most runners dread hills.
Some don’t mind them so much. And still others actually like them. But no matter how you feel about hills, you should include hill running in your training regimen. Doing so will build your stride power and durability and improve your ability to pace hills effectively in races. Sounds pretty good, no? Then try our eight-week hill training plan! KEY WORKOUTS The plan includes three key workout types—hill repetition runs, hilly tempo runs and hilly long runs—each of which serves a different purpose.
Hill repetition runs Short, fast intervals are a great way to build aerobic and anaerobic fitness as well as fatigue resistance at high intensities. Hill repetitions do all of this plus add power to your stride. These workouts should be run on a moderate slope (6 to 8 percent is ideal, but work with what you have) and at a hard effort equal to 80 to 90 percent of the maximum speed you could sustain for the required distance.
TECHNIQUE TIPS Do you find yourself being left behind by runners of similar ability when you’re running up or down hills? This may be because they have better hill-running technique. Practice these form cues when doing the workouts in our plan.
Hilly tempo runs Tempo runs develop the ability to run relaxed and efficiently at intermediate speeds. Doing tempo runs on hilly routes offers these same benefits while also improving the ability to pace hills effectively. Most runners push too hard when running uphill and then lose time while recovering after they go over the top. On the flip side, they don’t push hard enough when running downhill, losing their opportunity to take full advantage of gravity’s pull. Concentrate on avoiding these common errors when doing the hilly tempo runs in our plan. These workouts should be done at a moderate intensity that is close to the highest effort level you could sustain for 60 minutes in a race.
Runners don’t always hit the wall in longer races because they run out of energy. Sometimes it happens because their legs get beat up from repetitive impact. Doing 70
WOMEN’S RUNNING | SEPTEMBER 2017
long runs on hilly routes helps prevent both causes of bonking. These runs should be done at an easy intensity that allows you to speak comfortably in full sentences, even when going uphill, which may require that you go really slow and even walk at times.
8-Week Hill-Running Plan No training plan is truly one-size-fits-all, but ours has built-in flexibility. On Wednesdays, Fridays and Saturdays, there are optional easy runs. Choose either the run option or the rest option on these days to match your normal training frequency. On the first Sunday of the program, do a hilly run that’s 1 mile longer than the longest run you did the week before, whether it was 12 miles or 2. The third and sixth weeks of the program are reduced-mileage recovery weeks (indicated by peach shading).
Stay upright—don’t bend forward at the waist. Extend your leg fully behind your body when pushing off the ground Keep your head up.
Downhill running technique cues Tilt your whole body forward at the ankles to remain perpendicular to the angle of the slope. Don’t reach out ahead of your body with your leg—try to let your foot land just in front of your hips. Keep your eyes focused 20–30 feet ahead of you so you can choose the safest and most efficient line down the hill.
RYANJLANE/ISTOCK.COM
Hilly long runs
Uphill running technique cues
WEEK
MONDAY
TUESDAY
WEDNESDAY
Hill repetition run
1 2
REST
10 min easy 6 x (20 sec hard/ 1:40 easy) 10 min easy
10 min easy 7 x (20 sec hard/ 1:40 easy) 10 min easy downhill
Easy run or REST
3
10 min easy 6 x (20 sec hard/1:40 easy) 10 min easy
Easy run or REST
4
10 min easy 6 x (40 sec hard/2:20 easy) 10 min easy
Easy run or REST
5
10 min easy 7 x (40 sec hard/2:20 easy) 10 min easy
Easy run or REST
6
10 min easy 6 x (20 sec hard/ 1:40 easy) 10 min easy
Easy run or REST
7
10 min easy 6 x (1 min hard/2 min easy) 10 min easy
Easy run or REST
8
10 min easy 7 x (1 min hard/2 min easy) 10 min easy
Easy run or REST
Easy run or REST
10 min easy 10 min moderate on hilly course 10 min easy
10 min easy 14 min moderate on hilly course 10 min easy
10 min easy 16 min moderate on hilly course 10 min easy
10 min easy 12 min moderate on hilly course 10 min easy
Easy run or REST
10 min easy 18 min moderate on hilly course 10 min easy
Easy run or REST
Easy run or REST
10 min easy 20 min moderate on hilly course 10 min easy
Run 2 miles shorter than your longest run last week at easy effort
Hilly long run Easy run or REST
Easy run or REST
Run 1 mile farther than your longest run last week at easy effort
Hilly long run Easy run or REST
Easy run or REST
Run 1 mile farther than your longest run last week at easy effort
Hilly long run Easy run or REST
Easy run or REST
Run 2 miles shorter than your longest run last week at easy effort
Hilly long run Easy run or REST
Easy run or REST
Run 1 mile farther than your longest run last week at easy effort
Hilly long run
Hilly tempo run Easy run or REST
Run 1 mile farther than your longest run last week at easy effort
Hilly long run
Hilly tempo run
Hill repetition run REST
10 min easy 12 min moderate on hilly course 10 min easy
Run 1 mile farther than your longest run last week at easy effort
Hilly long run
Hilly tempo run
Hill repetition run REST
Easy run or REST
Hilly tempo run
Hill repetition run REST
Easy run or REST
Hilly tempo run
Hill repetition run REST
10 min easy 10 min moderate on hilly course 10 min easy
SUNDAY Hilly long run
Hilly tempo run
Hill repetition run REST
SATURDAY
Hilly tempo run
Hill repetition run REST
FRIDAY
Hilly tempo run
Hill repetition run REST
THURSDAY
Easy run or REST
Easy run or REST
Run 1 mile farther than your longest run last week at easy effort
KEY: MIN = MINUTES | SEC = SECONDS SEPTEMBER 2017 | WOMEN’S RUNNING 71
PARTING SHOT
700 MILES OF 'WILD'
Some travelers, including "Skippy" (his trail name), cowboy camp, meaning they ditch the tent. And you can’t blame them with this scenery as you prepare to enter the Sequoias.
One Pacific Crest Trail adventure inspired more trail running—and a long-awaited ultra registration. // BY CAITLYN PILKINGTON WITH RYAN SMITH
hikers to camp in desTerminus Tom urges throughtain the trail’s purity and main help to s spot ted igna e trail is pretty well marked, accessibility to all; the entir anyway. track off get to cult diffi so it’s
Thousands of feet of elevation are covered before PCT-ers even hit the Sierras. They often rise above the clouds along the way—a scene that probably looks like a very comfortable mattress to these walkers.
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WOMEN’S RUNNING | SEPTEMBER 2017
or many, hiking the Pacific Crest Trail (as seen in the movie “Wild”) is an ambitious bucket-list check, whether you complete a section or the entire 2,650 miles from the Mexican border to Canada. Ryan “Skippy” Smith, partner to our web editor, hiked the first 700 miles of the PCT this past spring. Upon departure from the southernmost terminus, “Terminus Tom,” a volunteer and experienced PCT-er, reviews best practices to keep this trail fresh and clean with each hiker. “Pack out what you pack in” is a common saying—aka leave no trace that you ever walked, ate, slept or answered nature’s call along the way. Smith adds, “I enjoy nature because of its purity and will do my best to keep it that way.” Traveling such an expansive distance through areas like Sequoia, Cleveland, Angeles and San Bernardino National Forests lends itself to some spectacular views of vistas that inspired our editor to run roads less and get dirty on trails more (with Smith by her side, natch). One might credit Smith's walkabout with inspiring our editor to finally register for her first 50K, happening in November! Here are some clips of his 700-mile trek from Campo, Calif., to Kennedy Meadows in Inyokern, Calif.
F
Hikers enjoy the op en air and proxim ity to civilization from Big Bear Lak e to Lake Arrowhea d. Big Bear is a popular resting po int and spot to rep lenish food and drink.
The area of Cabazon sits just past the I-10 freeway near Los Angeles—it’s a hot trek through the SoCal desert, but the sunset made all the sweat and occasional "Can I do this?" thoughts worth it.
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