27dfvdfv

MUST-HAVE GEAR, SWEAT-TESTEDOURJUST FOR YOU 2017 TECH AWARDS

BRAVE LIKE GABE!

GYM-FREE FITNESS HACKS You Can Do Anywhere

This Cancer Survivor Never Gives Up & Inspires Us Every Damn Day

Meet the Other

20 WOMEN Who Are Changing the World Through Running OCTOBER 2017 WOMENSRUNNING.COM

$4.99

HIT RESET WITH A

Digital Detox

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 Participants ran past Busch Stadium where the St. Louis Cardinals would play the Boston Red Sox in the World Series that same evening.

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

CREATE YO UR MO ME NT 2017

MAR 18

MEXICO CITY, MEXICO

OCT 7-8

SAN JOSE, CA

MAR 24-25

DALLAS, TX

OCT 14

BROOKLYN, NY

MAR 24-25

CARLSBAD 5000

OCT 14-15

DENVER, CO

APR 7-8

RALEIGH, NC

OCT 14-15

ST. LOUIS, MO

APR 8

SAN FRANCISCO, CA

OCT 15

LISBON, PORTUGAL

APR 22

MADRID, SPAIN

OCT 28

CHENGDU, CHINA

APR 28

NASHVILLE, TN

OCT 29

LOS ANGELES, CA

MAY 19-20

LIVERPOOL, ENGLAND

NOV 4

MÉRIDA, MEXICO

JUN 2-3

SAN DIEGO, CA

NOV 4-5

SAVANNAH, GA

JUN 16-17

SEATTLE, WA

NOV 11-12

LAS VEGAS, NV

JUL 21-22

CHICAGO, IL

DEC 2-3

SAN ANTONIO, TX

AUG 11-12

DUBLIN, IRELAND

SEP 1-2

VIRGINIA BEACH, VA

2018 JAN 13-14

ARIZONA

SEPT 15-16

PHILADELPHIA, PA

MAR 3-4

NEW ORLEANS, LA

SEPT 22-23

MONTRÉAL, CANADA

MAR 10

WASHINGTON DC

REGISTER AT

OCTOBER

MUST-HAVE GEAR, SWEAT-TESTEDOURJUST FOR YOU 2017 TECH AWARDS

BRAVE LIKE GABE!

GYM-FREE FITNESS HACKS You Can Do Anywhere

This Cancer Survivor Never Gives Up & Inspires Us Every Damn Day

Meet the Other

20 WOMEN Who are Changing the World Through Running OCTOBER 2017 WOMENSRUNNING.COM

$4.99

HIT RESET WITH A

Digital Detox

Elite runner Gabe Grunewald was photographed by James Farrell in downtown Minneapolis. Hair and makeup by Melissa Tomfohrde.

Grunewald is wearing the Brooks Hot Shot Sports Bra ($38) and Chaser 3" Running Shorts ($46, brooksrunning.com).

COVER STORIES 40 Brave Like Gabe

65 2017 Tech Awards 23 Gym-Free Fitness Hacks 56 Digital Detox 4

WOMEN’S RUNNING | OCTOBER 2017

Š2017 Marriott International, Inc. All Rights Reserved. Westin and its logos are the trademarks of Marriott International, Inc. or its affiliates.

what seat 34E took from you.

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.

CON T EN T S 27

15

Warm Up

15 We’re Obsessed Your donations through purchases of these charitysupporting brands can make a big difference.

18 Running the Numbers When it comes to fall running, Women’s Running readers are excited to hit the road!

19 Your Voice How obsessing about a number can derail your training 20 Run Talk Expert tips on staying safe during darker runs 21 Community Technology makes it easier than ever to connect with fellow runners.

Race Smart

23 Stride Strong These do-anywhere moves help you become a better, stronger runner.

26 Calendar This month, we celebrate Apple Month, Halloween and the Chicago Marathon.

27 Rave Races These five vibrant, scenic races will have you falling for fall.

40

28 Ask the Coach Our expert offers advice for coming back from injury, for when to get a coach and on the best run surfaces for training.

53 No Gym? No Problem!

You don’t need a gym membership to get in a solid strength workout. Presenting eight body-weight exercises every runner should be doing—from her living room!

By Rachel Cosgrove

56 Digital Detox How retreating to a peaceful oasis south of the border helped me unplug long enough to appreciate running again

Eat to Run

33 Fuel Your Run Nontraditional pastas are a tasty, nutritious way to enjoy a runner’s favorite comfort meal.

By Caitlyn Pilkington

36

IN EVERY ISSUE 12 WomensRunning.com 72 Parting Shot

WOMEN’S RUNNING | OCTOBER 2017

60 16 Weeks to a Marathon PR Follow this training plan to run your fastest marathon ever this fall.

By Matt Fitzgerald

8 From the Editor

6

40 2017 Game Changers The stories of 21 women who are transforming the world through running

By Bethany Mavis, Caitlyn Pilkington, Meghan Roos and Rebecca Warren

30 My Head Hurts Have an achy noggin? While exercise might trigger it, you can take simple steps to get it under control without giving up your favorite activity.

36 Oil It Up New fats to transform your body into a well-oiled machine

FEATURES

56

53

65 2017 Tech Awards The team at Women’s Running plus a squad of testers put the latest running and fitness gear to the sweat test to determine this year’s must-have products for every runner.

By Bethany Mavis

Gwen Jorgensen

U.S. Olympic Champion

CHASE YOUR DESTINY NE W P O L A R M 4 30 G PS 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

Sign of the Times OCTOBER IS ONE OF MY FAVORITE MONTHS. The weather starts to get cooler and the leaves begin to turn a dazzling array of colors, making running outdoors a crisp, kaleidoscopic joy. It’s also the time of year that the racing schedule picks up again for many runners, including me.

I’ve been traveling a lot recently and have had to find creative ways to fit in runs wherever I found myself, from hotel gyms to city streets. Luckily, I discovered some new motivational magic in the high-altitude splendor of Mammoth Lakes (page 19) to keep me going.

With a new season comes the need for adjustments in training habits and fresh gear, and we have tons of reviews for you in this issue to help you pick out the best tech and appareal available this autumn. Our editors and contributors spent countless hours testing and reviewing the newest gear available for runners. From the best headphones for your long runs to the latest smartwatch features to innovative safety gear available for night runs, we rounded up the best new products to share with you this fall.

As 2017 begins to wind down, we reflect on some of the women who have made an impact in the running industry this year. Gabe Grunewald appears on our cover this month, and the grit and grace she’s demonstrated while undergoing treatment for her fourth round of cancer has been inspiring for everyone at Team WR and for countless people in the running community and beyond. We also profile a range of women—from CEOs to designers and coaches—who are impacting girls and women around the country in a positive way, sharing the benefits of the sport with both new and longtime runners.

Whatever your running goals are this fall, be sure to get outside and enjoy the season. According to our reader poll, autumn is your favorite time of year to run. Reward yourself after a good session with one of your favorite seasonal drinks, whether it be a pumpkin-flavored coffee or fresh apple cider, to embrace the autumnal atmosphere.

The days may be getting shorter, but they can still be packed full of running fun.

RECENT TRAVELS ABOVE: GLIDING OVER MOUNT OGDEN IN UTAH LEFT: TICKETS FROM THE 2017 IAAF WORLD CHAMPIONSHIPS IN LONDON

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!

8 WOMEN’S RUNNING | OCTOBER 2017

PASTA: OLIVER BAKER

Keep on running,

From a range of nutritious pastas made from unexpected ingredients (black beans! chickpeas!) that add an extra punch of nutrients to your carb-loading to a breakdown of the wide array of healthy oils available and how to best use them, we have you covered for new ideas for your fall cooking.

ASHLEY DARCY

New Shoes. Trying them out along Miami Beach.

Oct 2

KRISTA STEC

Enjoy your run!

Oct 2

CHRIS DARCY

Honey! You missed our anniversary! Where are you?

Oct 3

ASHLEY DARCY

Oops. Sorry, bae! Still out running.

Oct 3

LUCIA GOYANES

Nice kicks Teresa. Excited for the party tonight?

Oct 16

KATLYN GLATZ

Call me Ash. You were supposed to take me to that concert.

ASHLEY DARCY

Still running. Passing through Chicago...

Nov 3

Nov 27

MELISSA NOCELLA

Wait. What? In Chicago? Let’s hang out.

Nov 27

MATT ZMUDA

Uhh, did you just post a photo from Nebraska?

Dec 10

ASHLEY DARCY

What did I miss? Couldn’t stop running. #hellocalifornia

Jan 1

EXPERIENCE

INFINITE ENERGY

Levitate with DNA Amp gives you the most energy return of leading performance running shoes, so you can keep on running.

What is your favorite fall tradition?

there’s more to

montmorency

Montmorency tart cherries have been studied more than any other type of cherry — and the evidence is growing.

Editor in Chief

REBECCA WARREN

Apple picking in Julian, a little mountain town outside San Diego.

MANAGING EDITOR Bethany Mavis WEB EDITOR Caitlyn Pilkington ASSOCIATE WEB EDITOR Meghan Roos CONTRIBUTING GEAR EDITOR Allison Pattillo

ART ART DIRECTOR Erin Douglas

CONTRIBUTORS

There are more than 60 scientific studies exploring a range of areas including: EXERCISE RECOVERY

Fall is the perfect season for hiking. With the summer heat melting away and fall foliage in full bloom, it’s a great time to explore new trails!

SLEEP INFLAMMATION

CONTRIBUTING FEATURE WRITERS Rachel Cosgrove, Matt Fitzgerald, Matthew Kadey CONTRIBUTING WRITERS Hillary Kigar, Susan Lacke, Marty Munson, 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

DIGITAL SERVICES

HEART HEALTH Attending cycloross races to cheer my honey on!

Finishing a chilly hike with a delicious hot apple cider.

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

Living in the mountains of Colorado, I love to take advantage of “Indian Summer” days to hit the trail and enjoy the sight, smell and underfoot crunch of golden leaves from aspen trees.

Fall is my favorite season to run. It’s cooler, the mornings start earlier and all the warm holiday beverages are coming out—perfect for that post-run warmth!

ADVERTISING CHICAGO Mark Baba, mbaba@competitorgroup.com Bill Pesta, bpesta@competitorgroup.com

Susan G. Komen San Diego 3-Day

LOS ANGELES Mark Cosby, mcosby@competitorgroup.com Xochilt Llamas, xllamas@competitorgroup.com Joy Lona, jlona@competitorgroup.com

Hiking

NEW YORK Kristina Larson, klarson@competitorgroup.com

ACCOUNT SERVICES MANAGER Kat Keivens COORDINATOR Nicole Carriker BRANDED CONTENT & MEDIA STRATEGY Emily Nolen

available in dried, frozen, juice and concentrate forms

LOOK FOR MONTMORENCY TART CHERRY PRODUCTS ONLINE AND AT YOUR LOCAL GROCERY STORE

I love capturing the interesting cloud formations and sunsets we get in the sky this time of year.

A PUBLICATION OF

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

The San Jose Rock ‘n’ Roll Half Marathon is one of my favorite races of the year! The course is super fast and fun. I first ran it with my friend to pace him to a new PR—I’m hoping to nab one for myself this October!

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.

10

WOMEN’S RUNNING | OCTOBER 2017

if water helped muscles recover they’d call it tart cherry juice 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

Way to go, #TeamWR! You all are powerful women, just like...

@peachrunner26.2 and @in_cruz_control, getting miles in together.

There’s More to the Story

@werunonbeer, who got her morning run (and coffee) in like a champ.

In this issue, we are celebrating the powerful women who are making a huge impact on our sport—like Gabe Grunewald, who, at 31 years old, is facing her fourth bout of cancer and plans to return to professional racing in 2018. Read our “Game Changers” feature on page 40, then go online to check out our Q&A with the pro, as well as more stories of other women from this issue, such as assault survivor Kelly Herron, marathon queen Harriette Thompson and “Wonder Woman” Alysia Montaño, at womensrunning.com/powerfulwomen.

Who’s That Girl?

@bengal_alumna, showing us the importance of strength training for running.

All Runners are Real Runners Help us celebrate you by submitting your running story to editorial@womensrunning.com. We would love to feature you as one of our #realrunners—like Jill Hutchings, who learned to disprove the phrase “I can’t run.” See all of our incredible reader-submitted tales at womensrunning.com/realrunners.

Use #TeamWR in your Instagram photos for a chance to be included in our next issue!

Socialize With Us! Rebecca Warren @rebecca_g_warren Bethany Mavis @bethanymavis Caitlyn Pilkington @caitpilk Meghan Roos @mroos_runs Erin Douglas @erinmarlenedouglas

12

WOMEN’S RUNNING | OCTOBER 2017

Women’s Running

@WomensRunning

@WomensRunningMagazine

Women’s Running Magazine

JAMES FARRELL; ONEINCHPUNCH/ISTOCK.COM

To celebrate 100 issues—this is our 102nd!— 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!

@jenne15 with this gorgeous run shot that inspires us to get out there.

THE MORE YOU MOVE, THE BETTER YOU FEEL. Stand more and sit less with VARIDESK. It’s simple. Major academic research has shown that when you move throughout the day, you’re healthier, happier, and burning calories without even thinking about it. VARIDESK is the sit-stand solution that makes that happen simply and easily. ®

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N I A R B R U O Y

Where sen s and stupidible collide

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

solv . es athletes face mental challeng e you?

Which sound lik I have thoughts and feelings I don’t want.

I wish I felt more like an athlete.

I don’t think I can.

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

I don’t achieve my goals.

I don’t like leaving my comfort zone.

your ancient Chimp brain that keeps you alive, your

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

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

I feel fat.

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

I don’t cope well with injury.

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

People are worried about how much I exercise.

when the going gets tough, you make dumb mistakes.

When the going gets tough, the tough leave me behind.

I need to harden the f*ck up.

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

I keep screwing up.

I don’t handle pressure well.

The Brave Athlete from Dr. Simon Marshall and Lesley Paterson

With The Brave Athlete, you can make your brain your most powerful asset.

will help you take control of your brain so you can train harder, race faster, and better enjoy your sport.

AVAILABLE in bookstores; bike, tri, and running shops; and online.

PREVIEW the book at braveheartcoach.com or velopress.com/brave.

GET 1 MONTH FREE COACHING AND A FREE COPY OF THE BRAVE ATHLETE when you sign up for a 3-month Braveheart Coaching package!

Visit braveheartcoach.com/offer for details.

>Warm Up

THE TRENDS, VOICES AND CULTURE OF THE RUNNER LIFESTYLE

GIVE BACK

Your donations through purchases of these charitysupporting brands can make a big difference. // BY THE EDITORS

upport your National Park Service (20 percent of sales go to help the NPS) while looking fly in Headsweats’ 5-Panel Trucker Hat ($26, headsweats.com), adorned with night sky graphics inspired by Colorado’s Rocky Mountains. It’s made to take the sweat from your most punishing runs with a wicking terry band, breathable fabric and an adjustable snap-back closure.

S

PHOTOGRAPH BY OLIVER BAKER

OCTOBER 2017 | WOMEN’S RUNNING 15

WARM UP > WE’RE OBSESSED

2

3

1

4 16

WOMEN’S RUNNING | OCTOBER 2017

5

1/

The Janji Mandala Laguna Tee ($46, runjanji.com) is our favorite kind of shirt—one that functions perfectly on the run and pairs well with our non-running outfits too! The unique crossback design provides added flair and additional airflow while you move through hot miles. And it was, in fact, hot miles that reminded the founders how important water is to athletes— and inspired them to start giving back to clean-water efforts around the world. Ten percent of each sale goes back to support those projects in various countries across the globe.

2/

6

The pretty (and affordable!)

Pura Vida Bracelets Depression Awareness friendship bracelet ($5, puravidabracelets.com) is made by artisans in Costa Rica and represents one of several Pura Vida products that supports more than 190 charities worldwide. Ten percent of each sale is donated to the charity the product represents, with this particular bracelet benefiting the Depression and Bipolar Support Alliance, a nonprofit geared toward spreading awareness of those afflicted with depression and bipolar disorders.

3/

This wonderful, marvelous S’Well RED 17oz Bottle ($35, swellbottle.com) was made in partnership with Product(RED).

With its stainless steel insulation and tight cap, this 17-ounce bottle has all the qualities we love about S’Well products but goes a step further by joining the fight against HIV and AIDS. Twenty percent of proceeds go directly to the Product(RED) mission, which makes the steep price tag for this water bottle much easier to swallow.

4/

7

Everyone’s favorite online prescription glasses brand, thanks to its free home try-on feature, is also others-minded through its Buy A Pair, Give A Pair program. For each pair of Warby Parker sunglasses (Mae style shown, starting at $145, warbyparker.com) or glasses purchased, the company makes a donation to a nonprofit

partner for the equivalent to the cost of sourcing a pair of glasses.

The nonprofit then trains men and women in developing countries to give basic eye exams and sell glasses to their communities at affordable prices. We love the femininity and full coverage of the brand-new Sculpted Series collection, and the frames feature 100 percent UV protection as well as impact resistance.

5/

Fall days call for the perfect hoodie to keep you warm and cozy after your run. The ReCover Unisex Hoodie ($49, recoverbrands. com) serves double duty as a supersoft and stylish pullover hoodie with a mission. This hoodie has serious eco–street cred—it’s made entirely out of recycled materials.

Constructed out of eight water bottles, this will be the most worthy and snuggly addition to your autumn wardrobe.

6/

For every pair of the special edition Balega Grit and Grace Enduro socks ($14, balega.com) purchased, the company will donate $1 to Breast Cancer Prevention Partners. In addition to coming in an array of toe-tapping colors, the socks feature inspirational messages from Balega ambassador Kim Stemple, who has mitochondrial disease. Her positive messages include: “Be the Spark,” “Rewrite the Rules” and “Kindness Matters.”

7/

We love us some nut butter, so the Clif Bar Nut Butter Complete Variety 16-Pack ($30.24, clifbar.com) is what we are grabbing from for a quick fuel session. You get coconut, plus almond, peanut and hazelnut butters, the perfect blend of protein and carbs to keep your body in tip-top happiness. What’s more, we adore the company’s LUNAFEST project, a traveling film festival that shares amazing shorts by, from and about women. Hosts of screenings give back 100 percent of ticket proceeds to local nonprofits of choice—and since its inception in 2000, the project has raised a collective $3.6 million for various charities!

OCTOBER 2017 | WOMEN’S RUNNING 17

WARM UP > RUNNING THE NUMBERS

FALLING FOR FALL

67 %

When it comes to fall running, Women’s Running readers are excited to hit the road!

9% 15%

You all know the best way to ensure your run happens is to do it first thing, with morning being the most popular time to run.

WHAT YOU’RE RUNNING THIS FALL

41%

35% Half marathon

Cooler temps are the best part about autumnal running.

#

1

Bodacious color shows of changing leaves come in second (see page 27 for the best races for fall foliage).

#

2

#

3

Marathon

30 calories A one-cup serving of cooked pumpkin has 30 calories and satisfies 100 percent of the daily requirement for vitamin A and 20 percent for C. Eat up!

%

25

FALL

2

WINTER #

#

3 SPRING

4

SUMMER

FALL FUELING

25

Seasonal flavors (pumpkin or caramel, anyone?) are the first choice Coffee flavors Hang on to summer with berry flavors Loyal to vanilla bean

WOMEN’S RUNNING | OCTOBER 2017

51.8 based upon results from research that analyzed historical race data

33:1 Our readers don’t let the shorter days keep them from getting fresh air—you all are wildly in favor of heading outside for autumn runs.

Maximum number of racers allowed at the Chicago Marathon on Oct. 8, 2017

PUMPKIN: ALENAROZOVA/ISTOCK.COM

45,000 18

%

25%

FAVORITE TIME OF YEAR TO RUN

#

going for an ultra!

is the ideal racing temperature for elite female marathoners

25%

1

15K and 30K, or

degrees Fahrenheit

Seeing wildlife on the run

#

5K or 10K

WARM UP > YOUR VOICE and a lot of people! I feel overwhelmed at the thought of all that nervous energy and excitement surrounding me as I try to focus and achieve this goal I’ve been working on for months. I think fixating on my pace is one way of avoiding thinking about all of the work that is required to run a long-distance race in a safe and competitive way. It’s a kind of torturous avoidance strategy.

I had the good fortune to meet up with some Olympians from the Mammoth Track Club a few days ago: Deena Kastor, Alexi Pappas and Sarah Attar. We had one of the most profound conversations I’ve ever had, talking about running, gratitude and life, surrounded by the beauty of Mammoth Lakes. It totally changed my perspective on my training. I went from seeing training as a burden to recognizing it for the gift that it is. It’s a EXPERIENCING A MOMENT OF CLARITY IN chance to learn about myself, to MAMMOTH LAKES, CA find out what my physical and mental limitations are and push through them. That’s what I learned from those amazing women. That personal growth is a choice, and not an obstacle. Because the truth is training for How obsessing about a number can derail your training a half or full marathon is a lot of work. // BY REBECCA WARREN And it’s hard work. It takes a concerted effort to carve out time in your schedule to stick to your training runs, to find umbers can make us feel vulnerable. Some people cringe at the thought of sharthe time to go to the supermarket and ing their age or weight or even salary with others. The idea of being measured in prepare quality food to fuel your body, such stark terms is often off-putting because we are all more than the numbers and to do cross-training and stretching that describe us. The number of birthdays you’ve had doesn’t reveal the amount exercises regularly to keep your body of laughter you’ve shared with your best friends, or all of the wonderful qualfrom sustaining an injury. It’s one thing ities of the kids you’ve raised, or the great conversations you’ve had over the to know that training will take up a lot of kitchen table with your parents. As Bob Seger wails on his rock anthem “Feel Like a your time, but it’s another thing entireNumber”: “I feel like a number, I’m not a number, damn it I’m a (wo)man.” ly to be living that reality. When I take a step back from my preoccupation with of course, only applies to myself. I would For me, the number I am struggling pace, I realize that I need to get out of my never dream of telling another person with most at the moment is my pace. I’m own way and fully embrace this experithat their pace defined them—that if they in the middle of training for my first half ence, including all of the parts that are couldn’t run a time that I or anyone else marathon, and I have become preoccuuncomfortable and challenging. That's considered fast, then they weren’t really pied not only with my own pace, but the where transformations take place. an athlete. Because I fundamentally don’t pace of other people. I am entangled in a So, I’ve decided to focus on one numbelieve that is true. “If you are running, cycle of comparison and judgment of myber for the remainder of my training: then you are a runner” is my mantra. So self against other runners, trying to extract 13.1. Because that’s the only number that why, then, am I being so critical of myso much meaning from one small part of matters. I’m training to complete a half self about my own pace? the running puzzle. I’m guilty of setting a marathon, not to race against anyone I think part of my hang-up with pace nonexistent standard for myself and feelelse’s pace or expectations. No matter is that the idea of running 13.1 miles ing that if I don’t hit a certain pace, then what my pace, and whatever my finish alongside thousands of people is kind I am not a “real runner” and not worthy time, it will be my personal best. of scary for me. That’s a lot of miles of thinking of myself as an athlete. This,

PACE ANXIETY

REBECCA AWARREN

N

OCTOBER 2017 | WOMEN’S RUNNING 19

WARM UP > RUN TALK Safety Gear

Bun up. “If you find yourself running at night, put your hair in a top knot or bun as opposed to a ponytail. Attackers often look for ponytails as they can be easier to grab.”

—Katie Barrett, lead instructor at B/SPOKE Cycling Studios, certified personal trainer and USATF Level 1 running coach

As the days get shorter, I’m worried for my safety on runs in the dark.

What should I do?

+A

—Emily Long, runner, safety expert at SafeWise 20

WOMEN’S RUNNING | SEPTEMBER 2017

—Todd Williams, former Olympic distance runner, founder of Asics RunSafer program

Bring your phone. “Always carry your phone on evening runs. If you get injured in the dark or feel like you’re in danger, you have the ability to call for immediate help. For added peace of mind, I recommend using the Find My Friends app to notify a friend or family member before heading out on an evening run. They can use the app to track your location and receive an alert when you safely return home.”

—Jessica Reeb, certified personal trainer at Cincy 360 Fitness in Ohio and running club founder

“Running with lighted gear when it is dark is a must. I use this vest (Noxgear Tracer360 lighted vest, $70, noxgear. com) when running and get asked all of the time where I got it because it’s so visible.” —Natasha LaBeaud Anzures, Canadian elite runner, cofounder of youth running nonprofit 2nd Recess

“For protection, I recommend carrying a lightweight pepper spray (like the Sabre 3-in-1 Pepper Spray with Adjustable Hand Strap, $13, sabrered.com) to ward off unwanted advances from potentially dangerous individuals or animals you may encounter. Having some form of identification is essential, whether it is a Road ID (Wrist ID Slim, starting at $20, roadid.com) or your driver’s license.” —Jessica Reeb, personal trainer and running club founder

“If you want a visibility accessory you can really forget about, I love the clever Nathan LightSpur RX LED Foot Light ($30, nathansports.com). It clips onto the heels of your run shoes and kicks out bright, colorful LED light for up to 12 hours before it needs recharging.”

—Bethany Mavis, managing editor of Women’s Running

IZF/ISTOCK.COM

Mix up your route. “It’s easy to get into a routine and always run the same route for a given mileage—especially if you are doing timed workouts that require you to cover exact distances and you feel comfortable and safe with a route you run frequently. However, running the same loop at the same time of day makes you a potential target, so try to mix it up. Run loops backward, try new out-and-back options, even drive to a new location (that you’ve researched ahead of time!). It’s also helpful to vary the exact time of day—if you can’t alternate between morning and evening, try leaving a half hour earlier or later on some days.”

Turn down the tunes. “I see runners and walkers with their headphones on not paying attention with their music blasting, which is a big mistake. Keep your volume down to a level where you can hear everything around you, or only use one earbud so that you’re more aware of other individuals, bicycles or vehicles and can react much faster if they enter your personal space.”

From ID bands and visibility accessories to pepper sprays, there’s a slew of products on the market to help keep you safe every time you run outside. Our top picks:

WARM UP > COMMUNITY

FRIEND REQUEST

Technology makes it easier than ever to connect with fellow runners. // BY SUSAN LACKE

R

hea Johnson knew she wanted to get back in shape, but she didn’t know where to start. A former All-American sprinter and middle-distance runner from Amherst College, Johnson still loved running but hadn’t done it consistently in quite some time. As a psychiatrist and a mother in Katona, N.Y., her days were jam-packed and overwhelming.

“I needed prompting, enabling, accountability, inspiration,” says Johnson. She found it on Facebook, in the form of a 60,000-strong forum called the Physician Mom Group. Within that group was a dedicated subgroup of about 800 runners. Though most of them were distance runners, Rhea put out a line for the fasttwitch crowd: Would anyone want to put together a relay team for a masters track meet?

“I nearly fell off my chair between patients when I got a reply,” Johnson laughs when she recalls seeing a message from Aixa Alvarez, a physiatrist from San Antonio, Texas. It was quickly followed by another one from Monica VerduzcoGutierrez, a physiatrist from Houston, who recruited her friend Ana Lisa Ramirez-Chapman, an anesthesiologist and former sprinter for Rice University.

“It all came together so quickly,” recalls Johnson. “They basically told me to find a meet. I realized this might be a once-in-a-lifetime chance, getting three other busy working mothers to take on the major task of putting this on their life (and medical call) calendar.” Prompting, enabling, accountability and inspiration: check, check, check and check.

In the months leading up to the USATF National Masters Championship, where they had entered their “dream team,” the four runners exchanged hundreds of messages via Facebook. “We shared workouts, ideas, encouragement,

Find Your Tribe Today’s technology makes it easier than ever to find both virtual and real-life workout partners. How to find yours: Facebook The search function of Facebook allows you to find groups based on broad (women who run) or specific (moms, 20-somethings, trail runners, city, race) criteria. facebook.com

DASHR This new running app uses geolocation to connect you with running buddies nearby, making it easier to find training partners at home or on the road. dashrtheapp.com

Meetup The social meeting app takes the logistical guesswork out of arranging group workouts. Simply search for a time and location that works for you, show up at the trailhead and commence running with your new best friends. meetup.com

Road Runners Club of America

‘swelfies,’ feedback on form, complaints and jokes,” says VerduzcoGutierrez. “Instantly, it was like we were lifelong friends, despite having never met.”

When they finally did meet, their comfort with each other was instant, fostered by so many months of virtual friendship. “These women get me on so many different levels,” says Alvarez.

“We are all mothers who want to show our daughters how to feel empowered by the strength of our own bodies. We are all doctors who know the benefits of exercise and practice what we preach.

We are all Latina and share similar upbringings and family traditions. And we were all high school track athletes, eager to dust off our spikes and see what we still had in us.”

The answer: a lot of speed. The group took first place in both the 4x400 and 4x800 relays, despite only having met each other for the first

In addition to hosting group runs all over the country, the RRCA has forums where you can post requests for training pals who match your location, pace and schedule. Bonus: RRCA members often meet up for carb-loading and camaraderie before big races, as a way to welcome outof-town racers. rrca.org

Nike+ Peer pressure is just as effective in cyberspace, as evidenced by Nike’s Run Club app, which connects you with millions of runners around the world. Whether you choose to “race” your BFF in Sacramento or a stranger in Norway, the app can be hugely motivating. nikeplus.com

time the night before.

Johnson now runs regularly, inspired in large part by the daily messages still exchanged between her virtual—and now real—running buddies. “They’ve taught me so much,” Johnson reflects.

“How to have courage. Commit to the unknown adventure. Make memories.

Inspire and be inspired.”

OCTOBER 2017 | WOMEN’S RUNNING 21

2011

CELEBRATE 20 YEARS RUNNING

Since its inauguration, Rock ‘n’ Roll Savannah is the only event in the Series where river boat ferry is the preferred mode of transportation to the Health & Fitness Expo.

Big headline shows have graced Savannah’s stage, but no one stands out more than Jackal who took a chainsaw to a chair in true rock ‘n’ roll style!

2016 Hundreds of Savannah State University students turn out to cheer on marathoners as they complete 3 miles within university grounds.

M A R AT H O N | 1 /2 M A R AT H O N | 5 K | 1 M I L E | R E L AY CREATE YOUR MOMENT ON

NOV 4-5, 2017

>Race Smart

TRAINING, RACING AND INJURY-PREVENTION ADVICE

RUN BETTER— NOT MORE

ALVEREZ/ISTOCK.COM

These do-anywhere moves—in line for coffee, waiting for the elevator, while you’re on the phone or brushing your teeth— help you become a better, stronger runner. // BY MARTY MUNSON

W

asted time? No such thing. When you learn these little moves, you can use any pocket of time in life to enhance your running.

OCTOBER 2017 | WOMEN’S RUNNING 23

RACE SMART > STRIDE STRONG

24

WOMEN’S RUNNING | OCTOBER 2017

WHAT SCIENCE SAYS Hollow your core before you drop off to sleep… or after you hit the snooze button in the morning. You can do this while standing, too, says Anthony Carroll, D.P.T., assistant professor of practice at the University of Delaware, but it’s easier to get the hang of it at first if you’re horizontal.

Get into position on your back by drawing your heels in toward your butt. Your knees should be bent and your feet flat on the bed or floor. Then draw your navel in toward your spine and up toward your head without letting your pelvis move.

Research has found that

this helps you activate the deep, transverse abdominis muscles in your pelvis.

Keep breathing! If you find yourself holding your breath, try counting out loud—that will keep your breath moving. Your work isn’t done yet, though. This is just a rehearsal for how to stabilize when running.

See if you can employ some of the stability you get from accessing those muscles while you’re out there on the road or trail.

“Brace” your abs while standing in line.

To start off right with these, you’ll want to use your hands as a guide. Place your hands on the front of

your hips, just inside your pelvic bones, says Carroll.

Do an isometric contraction of the muscles under your fingertips—you’ll feel those muscles push out a little bit when you engage them.

Eventually, you’ll know which muscles to access without using your fingers for feedback. Having a hard time with this? Start by lying faceup on the floor, with your knees bent and feet flat on the ground. Don’t hold your breath on this one, either. If you need to count to be sure you’re inhaling and exhaling, do it.

Scientists have shown that this helps you create stability all around your core—including your

OLIVER BAKER

Choose the wrong line at the grocery store? Opportunity! Friend late to the movies? Same. Taking an extra-long shake-off-thechill shower? Yep, you can even turn that into a run booster. “It’s already hard to carve out time to run,” says athletic trainer Anna Hartman, founder of MovementRev in Arizona, whose clients include pro athletes and sports teams.

“And it’s usually even harder to carve out time to do exercises that help you run better.” So stop thinking of errands, chores and forced waiting moments as time away from your workout and put them to work for you. Here’s how:

obliques and lower back.

Run experts theorize that more stability equals a more efficient run—you’re not “leaking” energy by letting your middle bounce up and down.

Fire your glutes while brushing your teeth.

Squeezing your glutes together while you’re standing somewhere helps you learn how it feels to engage them, Carroll says.

Remembering to involve them in your running can help stabilize your lower body, and may also prevent you from letting your hips drop—a habit that can potentially lead to issues later on with your pelvis, hips, knees or low back.

the muscles get more information. The joints tend to open up more, so you’re also improving the mobility of the foot and ankle. That contributes to lower-back and pelvic health—and healthy running,” she says. Step one in helping your feet get you more information is to just walk around barefoot on the most interesting (safe) surfaces you can find. If you’re comfortable with that, consider putting together a rock mat (see below).

Make the floor your best friend.

The simple act of sitting on the floor is a huge help in increasing the range of motion in the hips without having to do special

exercises or stretches, says Hartman. “It’s the resting position that requires the most mobility in our joints,” she says, which is probably why most of us aren’t sitting on the ground while reading this—after childhood, it’s often just not that comfortable of a spot. “Everyone understands how bad it is to be in a walking boot or a cast—everything gets really tight and immobile. We’re doing the same thing to ourselves with furniture,” she says. But there’s a way to turn the ground into just another nice place to spend time, Hartman says. “Grab some pillows and put them under your bottom until your hips are higher than your knees. I always tell people to grab as many

pillows as they think they need, and then grab two more.” As you spend more and more time on the floor—doesn’t matter if your legs are crossed or out in front of you, or turned in or out, just do what’s comfortable for you—you’ll gradually need less and less cushioning as your mobility increases.

Bonus: The more time you spend on the floor, the more you have to get up from it. Try to get up without touching the ground ( just like any other new skill, you may have to work up to this). “It takes a lot of strength and stability in your hips and core,” she says. “Those are key spots that need to be nice and strong for you to run well and run without injury.”

OLIVER BAKER

LIFESTYLE MOVES TO ADD TO THE MIX Shed the shoes and socks.

“Our feet and our hands are two of our primary sensory organs, but we don’t really use them that way,” Hartman says. “We stick them in socks and shoes and basically deprive them of the ability to sense anything.” That’s a really boring environment for our feet, she says, and does the rest of the body a disservice, too. “Information the feet can get through their sensory nerves tells the spinal cord and muscles how to adjust to your environment.” They’re what help inform you if, for instance, you’re on a flat, polished wood surface or on a rocky hill, which require different things from your body.

“There’s a huge connection with how we’re sensing through our feet and how we’re stabilizing our core,” she says. “When your foot is able to be a sensory organ,

Rock Your Run A great way to create an interesting environment for your feet so that they can get used to transmitting information to your body is to create a rock mat. Hartman makes them with boot trays—the type that you’d put snow boots on in the mudroom—and fills them with different types of rocks from the landscape section at the home improvement store. Then, she places them where she’s already standing during the day: in the shower (she drills holes in the bottom of the tray for water to drain through), by the bathroom sink, or at the kitchen sink or stove. “There’s no perfect starter rock,” she says. “Some people think big, smooth ones are best, and other people think they’re the most uncomfortable things in the world. You need to go with something that feels right to you, because as soon as your body thinks something is painful, you get tension, which is the opposite of what you want.”

OCTOBER 2017 | WOMEN’S RUNNING 25

RACE SMART > CALENDAR

october If the crunch of leaves under your feet and cooler temperatures have you craving a warm mug of apple cider, you’re in luck because October is Apple Month! Fresh off the tree, in a pie or spiced (or spiked!) in cider form, this is the time to try one of the 100 varieties grown commercially in the U.S. Add a few new songs to your playlist and some pep to your step for International Music Day. If you need suggestions, check out our current favorites at womensrunning. com/playlist.

National Personal Safety Day is a good reminder for us runner girls to stay safe by being smart. Be aware of your surroundings, let someone know where you are going and when you expect to return and, if possible, grab a running buddy— company helps the miles fly by, plus there’s safety in numbers. See page 20 for more safety tips.

Since many group runs end this way on a normal day, it shouldn’t be much of a challenge to log a few miles with your favorite running buddies in celebration of International Beer and Pizza Day.

Celebrate Halloween with a run through history at the eighth running of the Sleepy Hollow Halloween 10K in New York. As you run along the Hudson River, you’ll see the Headless Horseman Bridge, Sleepy Hollow Cemetery and the Old Dutch Church. Thankfully, they don’t seem quite as spooky in the daylight!

26

WOMEN’S RUNNING | OCTOBER 2017

World Pasta Day is just the holiday for runners who love to carbo-load. We’ll be saucing up some nontraditional pastas, made with ingredients such as black beans or zucchini (see page 33).

It’s Halloween, the perfect time to don all of your reflective gear to dress up as your favorite runner—you! Be on the lookout for little ghosts and goblins and, no matter how old you are, always look both ways before you cross the street.

FROM TOP, BY DATE: KATERINA_ANDRONCHIK/ISTOCK.COM; SVETIKD /ISTOCK.COM; BANK OF AMERICA CHICAGO MARATHON; STOCKCREATIONS/SHUTTERSTOCK.COM; COURTESY OF NEW BALANCE; MILANFOTO/ISTOCK.COM; COURTESY OF RIVERTOWN RUNNERS; ROMOLO TAVANI/SHUTTERSTOCK.COM

Wish a HBD to Emma Coburn!

The New Balance bronze-medalwinning middledistance runner, who specializes in the 3,000-meter steeplechase, turns 27 today.

One of the Abbott World Marathon Majors, the Bank of America Chicago Marathon is flat, iconic and a must-do, whether you’re from the Windy City or not.

This year marks the 40th anniversary of the race.

RACE SMART > RAVE RACES

NATURE’S BEST COLOR RUNS These five vibrant, scenic races will have you falling for fall. // BY BETHANY MAVIS

I

n some parts of the U.S., the colorful fall foliage—leaves changing to hues of yellow, orange and red—starts appearing as early as late September, with it peaking in most of the Northeast and mountain regions in October, and in the South and Midwest in early November. The shifting shades are the telltale sign that autumn is here, and what better way to enjoy Mother Nature’s show than from inside some running shoes? We asked around to uncover the autumn races with the best chances at seeing the season’s colorful displays—here are our top picks.

OCEAN VIEWS PR READY

MAIN PHOTO: KEVIN MORRIS; ADAM LAPIERRE; (PIZZA) BESTV/SHUTTERSTOCK.COM

RIVER RUNNER You can experience one of the most beautifully lush wildernesses in the country when you race the Columbia Gorge Marathon and Half Marathon, which takes place in the canyon that forms the natural boundary between Oregon and Washington.

The course takes athletes from the Columbia River Highway (built nearly 100 years ago as the first highway to navigate this river gorge), up the side of the canyon, past waterfalls and through a small town to the Rowena Crest Viewpoint before finishing on the banks of the Columbia River.

OCT. 22, 2017, HOOD RIVER, OR columbiagorgemarathon.com

You can clock a new PR at the WhistleStop Marathon and Half-Marathon, celebrating 20 years this October. This fall classic in the Upper Midwest features a relatively flat and fast point-to-point course that takes you from Iron River to Ashland via the Tri-County Corridor, a rail trail paved with limestone gravel, before a finish on Lake Superior’s south shore. You’ll pass over railroad trestles and run past wetlands, trout streams and Chequamegon-Nicolet National Forest woodlands, all away from the roads and traffic.

OCT. 14, 2017, ASHLAND, WI whistlestopmarathon.com

While you’re running the Mount Desert Island Marathon, Half and Relay, you’ll forget about how hilly the course is as you race past ocean vistas, lakes, forests and quaint villages, all set in front of the backdrop of Acadia National Park. The spectator support can get sparse at points, but trust us—your fan club would just distract you from enjoying your stunning surroundings.

OCT. 15, 2017, BAR HARBOR, ME

PARK SUPPORTER

ROCK OUT

Established 25 years ago to introduce the historic Towpath Trail as a new recreational amenity, the Towpath Marathon showcases a gorgeous section of the Ohio & Erie Canalway. The course, which also features 10K and half-marathon distances, takes place in Cuyahoga Valley National Park on a forgiving surface (mostly hard-packed dirt). All proceeds from the event benefit Canalway Partners, which helps preserve and promote the National Heritage Area–designated canalway.

OCT. 8, 2017, BOSTON, OH towpathtrilogy.com

A New England favorite set in a community with deep-seated running roots (about an hour from Boston), the Newburyport Half Marathon sold out in 2016 with more than 3,000 racers, thanks to its scenic yet challenging course and popular post-race party.

Highlights of this race include the ability to sleep in (9 a.m. start!), an out-and-back loop course through this historic seaport town’s parks and neighborhoods, and local craft beer and pizza served up post-race at a rockin’ finish line festival.

OCT. 22, NEWBURYPORT, MA newburyporthalfmarathon.com

OCTOBER 2017 | WOMEN’S RUNNING 27

RACE SMART > ASK THE COACH TIP OF THE MONTH

+A NCAA RUNNER TURNED HIGH SCHOOL COACH HILLARY KIGAR HAS AN ANSWER FOR ALL THINGS TRAINING!

I see experienced runners running on the asphalt right next to a sidewalk—should I be doing that?

I know how eager you are to spend more time out on the trails and road now that you are pain-free! However, don’t completely stop your injury recovery routine as soon as you get that clean bill of health. Continuing to do rehabilitation and strength exercises two to three times per week will help you stay strong and avoid reinjury, as most reoccurring injuries are a result of muscular weakness and imbalances. Pay careful attention and ease back into consecutive days of running over the course of no less than four weeks. Alternate run days with cross-training days until you are back to running as many days per week as you did pre-injury. Remember to stretch, foam roll and ice to help your muscles recover as they get back into the running routine. Don’t forget to be patient with the training process—fitness is a result of quality and consistency over time!

Runners often avoid the sidewalk and run on the asphalt as they seek softer surfaces. Cement by nature is a harder material than asphalt and contributes to more pounding on your bones and joints while running. Additionally, for those training for a road race of any distance, it’s beneficial to spend some time training on that surface; thus, running on the asphalt helps simulate racelike conditions. However, when running on the roads, it’s important to remember safety. Pick roads with spacious shoulders and bike lanes or sidewalks that allow for more space between you and cars passing by. When running in the dark, remember to wear a headlamp and have a flashing light on your backside so that you are easily seen.

And don’t forget to yield to all stoplights, crosswalks and major roads!

28

WOMEN’S RUNNING | OCTOBER 2017

How do you know when you should get a coach?

Do you feel burned out and want some new inspiration?

Maybe you’re tired of continually getting injured just as you seem to be getting back in shape. Or are you ready to push for a PR but don’t know how to change up your training? These are just three reasons why you might want to consult with a coach.

Coaches can give runners a renewed sense of accountability that can help with consistent training. There are a range of coaching options depending on your needs, availability and budget. Many coaches work online with their athletes while others are available to meet in person. Look online and ask the associates at your local running store for recommendations. Remember, it’s okay to be picky! You want someone who will push you but who can also give you a hug and joke with you when you’re having a rough day.

Have a question for Coach Kigar? Email editorial@ womensrunning.com or tweet @womensrunning with the hashtag #AsktheCoach.

Apps Are Your Friends!

These days, there are several fitness tracker apps that help you keep tabs on your own progress as a runner as well as compete with or check in on your friends. Apps such as Strava, Runkeeper and Fitbit allow you to sync the data from your GPS watch and easily upload it to your digital running log.

Some of these apps also have a space for logging your meals and keeping track of your nutritional needs and weight loss.

You don’t have to do it alone—let technology be your assistant as you make strides each day toward new goals!

TODOR TSVETKOV/ISTOCK.COM

What’s the best way to wean off of an injury recovery routine? I’m worried about getting reinjured!

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RACE SMART > WHERE IT HURTS

MY HEAD HURTS

Have an achy noggin? While exercise might trigger it, you can take simple steps to get it under control without giving up your favorite activity. // BY NICOLE RADZISZEWSKI

G

iven that women suffer twice as many severe headaches as men, and that physical exertion can contribute to flare-ups, it’s no wonder many female runners are headache prone.

“Most headaches triggered by running or other exercise occur in women who are prone to headaches, like migraines, in general,” says Carrie Dougherty, M.D., a neurologist and headache specialist at MedStar Georgetown University Hospital. In these cases, Dougherty says it’s typically not one factor that causes head pain, but rather a combination of changes to the body.

Fortunately, we can take simple steps to limit these factors’ effects on our nervous system and prevent headaches from interfering with our goals.

30

the workout will be particularly intense or long) gives the nervous system a chance to adjust to a state of exertion.

Prioritize nutrition Low blood sugar can contribute to the onset of a headache, so aim to eat small, frequent meals throughout the day to avoid fluctuations in blood sugar levels, suggests Dougherty.

Try having a small meal one to two hours before running and a snack within

WOMEN’S RUNNING | OCTOBER 2017

20 minutes of finishing your run.

Electrolyte imbalances can also upset your nervous system, so if you’re running for longer than an hour and especially in hot weather, consider taking an electrolyte supplement.

Practice good alignment A prolonged forward head position activates the posterior neck muscles, which can aggravate nerves that then

Runners who mistakenly elevate their chest are more prone to a forward head and shoulder posture, as a runner must then bring her head down and forward in order to view her surroundings, says physical therapist Biana Smolich of MedStar Georgetown University Hospital.

“Faulty forward head and shoulder posture creates tension in muscles around the neck with referral of pain to different areas around the cranium, manifesting as headache pain,” Smolich says.

Practice the following alignment cues from Smolich while running to help keep your head in good alignment.

First, correct an elevated chest: Relax your belly so your rib cage can come down and sit on your belly. Your ribs should be positioned directly over your hips and not jutting out in front of you. Maintain this rib cage position while bringing your shoulders into a better position so that your shoulder girdle sits upon your rib cage.

Then, correct forward head position: Elongate the back of your neck (like a turtle drawing into his shell) while simultaneously tucking (retracting) your chin back.

See a physician “If you experience severe headaches that are exclusively triggered by exercise, you may be experiencing primary exercise headache, and this warrants further evaluation by a neurologist,” says Dougherty.

“Primary exercise headache can be just that—a headache triggered by exercise, but rarely it can be due to a secondary cause like an abnormality of the brain or blood vessels.”

Dougherty also recommends seeing a neurologist if you’re experiencing headaches on a weekly basis or if your symptoms include numbness or weakness.

If your symptoms seem to be related to head position, your doctor may refer you to a physical therapist to work on correcting your alignment and reducing tension.

OLIVER BAKER; MICHAELDELEON/ISTOCK.COM

Ease into physical activity “Often women are trying to make the most of their time, so they just walk out the door and start running,” Dougherty says. “But individuals who are prone to migraines [and other headache disorders] are sensitive to changes in their body’s environment, including increases in heart rate, body temperature and/or blood pressure.”

According to Dougherty, one of the best things headache sufferers (migraines or otherwise) can do to reduce the onset of symptoms is to ease into physical activity. Taking the time for a deliberate warm-up (of 10 to 15 minutes, or more if

Chest Down, Head Up

transmit pain to the neck and head. Add to this the repetitive pounding of running, and you’ve got a headache in the making.

Pay attention to head and neck alignment throughout your daily routine. If you have a desk job, make sure to set up an ergonomic workstation, take frequent breaks and look up from your computer.

ADVERTISEMENT

CELEBRATE 20 YEARS RUNNING

2015

New York Giants wide receiver Brandon Marshall runs for his non-profit organization, Project 375, dedicating each mile to a different mental illness.

Brooklyn is arguably the trendiest borough in New York City, and for good reason.

From historic buildings and lush parks to amazing restaurants, bars and festivals, this place has it all. There’s no better way to see Brooklyn than to run it, and we’ve got all the reasons to join us at the 2017 Synchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon and 5 Miler.

You’ll start in front of the iconic Brooklyn Museum, founded in 1895 and home to 1.5 million works of art, then run through the closed streets of Brooklyn with live entertainment and spectators galore to motivate you along the course. The race finishes in beautiful Prospect Park – Brooklyn’s largest public park, celebrating its 150th year in 2017 – with a finish line festival and postrace concert featuring Hollis Brown.

October 14, 2017 will mark the race’s third year running as a half marathon, and the first year of the all-new 5-mile distance. Starting and finishing with the half marathon runners, this inaugural bitesized race is an exciting, different way to rock Brooklyn and explore quintessential neighborhoods and iconic sites.

The Rock ‘n’ Roll Marathon Series is celebrating 20 Years Running throughout 2017. Starting in 1998 in San Diego, today there are 29 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.

The Synchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon and 5 Miler is a running festival not to be missed and one of the best fall block parties in the Series. Join us in Brooklyn in 2017 to celebrate 20 years of running!

To enhance the participant experience, the start line was moved to the front of the historic and iconic Brooklyn Museum, New York City’s third largest museum in size.

2011

The Synchrony Financial Rock ‘n’ Roll Brooklyn race first started as a 10K in Prospect Park and has since grown to a half marathon through the closed streets of Brooklyn, still finishing in the park.

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>Eat to Run

FUELING STRATEGIES AND OUR TOP NUTRITION PICKS FOR HEALTHY RUNNING

NOODLE ON THIS

Nontraditional pastas—made with a variety of healthful ingredients and more readily available than ever—are a tasty, nutritious way to enjoy a runner’s favorite comfort meal. // BY BETHANY MAVIS asta has been a long-time prerace staple for athletes—it’s affordable, easy to make and provides beneficial carbohydrates to stock your muscles with fuel without giving you too much fiber (something that could increase your chances of GI distress).

P

PHOTOGRAPH BY OLIVER BAKER

OCTOBER 2017 | WOMEN’S RUNNING 33

EAT TO RUN > FUEL YOUR RUN

Most standard pastas you’d buy off of grocery-store shelves also use enriched flour, meaning there’s a host of other nutrients in that box of noodles, says Marni Sumbal, M.S., R.D., a board-certified sports dietitian and Ironman triathlete.

“Pasta is a great source of energy and nutrients, such as iron, thiamin, riboflavin, niacin, manganese, selenium and folate,” she says. So

WOMEN’S RUNNING | OCTOBER 2017

nutrient intake any night of the week.”

But before you start heaping these new pastas onto your plate, make sure you don’t go overboard— or time it incorrectly.

“While carbo-loading is a well-established method to increase glycogen stores before a long run or race, I encourage my athletes to increase carb intake in the morning and taper off throughout the day, with a smaller carb meal in the evening, before bed,” Sumbal says. “This strategy provides more time for digestion and helps avoid the typical heavy-gut or lethargic feeling that many athletes experience

when ‘loading’ with carbs the night before the race.”

Instead of the night before, she suggests enjoying your pasta dinner two nights before a race and then eating a carb-rich breakfast (such as pancakes or French toast with eggs) the day before the race or long run.

Because pasta makes such a quick and easy dinner during the week, Sumbal gives her blessing to enjoy it regularly—just make sure to load up on the veggies and protein you serve with the pasta, and limit your pasta portion to 2 ounces (which is around 1 cup cooked). “But if you’re consuming for a pre-race meal and the goal is to load up on carbs without compromising gut motility,” she says, “I suggest to aim for 1.5–2 cups pasta with marinara sauce, and top with your choice of protein, but easy on the veggies to reduce the fiber.”

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with all that going for your pasta, why would you want to switch to something not so traditional?

“Plant-based pasta alternatives offer a health advantage, as they are loaded with plant-based protein and a variety of vitamins and minerals from the main ingredient in the pasta, such as chickpeas, beans, lentils or veggies,” Sumbal says. “Without compromising taste, quality or nutritional value, nontraditional pastas offer a great alternative to traditional pasta as a way to boost your

EAT TO RUN > FUEL YOUR RUN

Pasta Picks These alternative pastas were all put to the family-dinner test.

Explore Cuisine Black Bean Spaghetti $25 for six 8-oz. boxes, explorecuisine.com

Barilla Veggie

$25 for six 8-oz. boxes, eatbanza.com

$20 for eight 12-oz. boxes, barilla.com

It may look like traditional pasta, but Banza is actually an entire line of chickpea-based pastas in all your favorite shapes (pinwheel, anyone?).

Each package contains only 8 ounces (so half of a traditional 1-pound pasta package), but testers found you didn’t need nearly as much to fill you up, thanks to its denser texture and higher protein content. The texture is right in line with whole-wheat pasta—slightly chewy—but the flavor and fun shapes made it a hit with both kids and pasta-picky husbands.

Because it’s so rich in protein, it makes an easy last-second dinner—just cook it up with whatever marinara-type sauce you have in the cupboard without needing to add extra protein to your meal. In each 2-ounce serving are 14 grams of protein (thanks to both the chickpeas and added pea protein), 190 calories, 32 grams of carbs, 8 grams of fiber and a hefty dose of iron.

If you hate eating veggies (or have a hard time talking your family into them), this line of veggie pastas from Italian pasta powerhouse Barilla is a simple way to sneak them in. The pastas—available in a penne shape made with carrots and tomatoes, and in rotini and spaghetti shapes both made with zucchini and spinach—are 75 percent whole-wheat pasta and 25 percent vegetable puree. In taste tests, the texture of the rotini was surprisingly pleasant (almost identical to normal pasta), and the veggie flavor was undetectable. We liked pairing it with either pesto or a vodka sauce with some chicken sausage. In each 2-ounce serving of the rotini are 200 calories, 8 grams of protein, 41 grams of carbs, 2 grams of fiber and a host of vitamins and minerals, just like in other enriched whole-wheat pastas.

OLIVER BAKER

There is literally one ingredient in this spaghetti: organic black beans.

The dark appearance and smell while cooking might be a little off-putting, but the mild flavor pleasantly surprised testers. Plus, the texture is very similar to spaghetti and isn’t grainy or mushy, like you might expect from a bean-only ingredient list. The flavor, while not strong, isn’t exactly neutral, so we topped our black bean spaghetti with olive oil, garlic, tomatoes, salt and red chili flakes for a light-tasting but satisfying meal. In each 2-ounce serving are a whopping 25 grams of protein, 215 calories, 23 grams of carbs, 12 grams of fiber, plus hefty doses of potassium, calcium and iron. If black beans aren’t your bean of choice, Explore also offers pastas made from lentils, edamame and rice.

Banza

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New fats to transform your body into a well-oiled machine

BY MATTHEW KADEY, M.S., R.D.

you have a bottle of extra virgin olive oil stashed in your pantry. It’s true that this lynchpin of the Mediterranean diet is crazy healthy for you, but if EVOO is the only oil you eat, you might be missing out on some key fats and nutrients. Just as a runner should switch up her training routine for better results, a body in motion can also benefit from running toward a greater diversity of culinary oils. Not only do oils vary in their flavor nuances, they can also vary hugely in nutrition. In other words, switch up the oil you douse your greens in or use to sizzle up pork chops, and you can benefit from eating a wider range of healthy fats, vitamins and oh-so-important antioxidants.

And no longer are we being told to approach high-fat liquid oils with more caution than a hungry grizzly. So reach for any of these slick picks and get ready to strike oil.

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AVO C A D O O I L This oil, extracted from the flesh of the fruit that everybody is smashing on toast, is blessed with a buttery flavor. Its nutritional résumé is brag-worthy, too. For starters, avocado oil is brimming with monounsaturated fats (10 grams per tablespoon, the same amount in olive oil) and the compound beta-sitosterol, both of which can bolster heart health by improving cholesterol numbers. You’ll also take in lutein, an antioxidant shown to improve eye health. Researchers at Ohio State University determined avocado oil can make your salad bowl more potent by improving absorption rates of fat-soluble antioxidants like beta-carotene and lycopene found in vegetables.

With a sky-high smoke point, avocado oil is at home in and out of your frying pan. This oil is available in more delicate “virgin” varieties, which have a greenish tinge and stronger avocado flavor, and refined versions, which have a more golden hue and milder taste along with a much higher heat tolerance.

To prolong shelf life, store culinary oils like avocado in a cool, dark place such as a pantry cupboard away from the oven.

Make: CRISPY AVOCADO POTATOES Poke several baby potatoes with a fork. Place on a microwave-safe plate, cover with a paper towel and heat until tender and nearly cooked all the way through, about 6 minutes. Slice potatoes in half or quarters and heat 1 tablespoon avocado oil (not virgin) in a frying pan over mediumhigh. Add potatoes plus salt and pepper to taste, and cook, stirring occasionally, until crispy and cooked through.

B E ST B U Y:

Chosen Foods Avocado Oil ($13 for a 16.9-oz. bottle)

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GRAPESEED OIL The more wine that’s made, the more grapeseed oil hits store shelves. Squeezed out of the seeds that are left over in the wine-making process, this budget-friendly oil has a fairly light flavor but lofty amounts of vitamin E. Infuse your diet with more vitamin E–plush foods like grapeseed oil, and you’ll be in a better position to build stronger bones and fend off certain cancers. Yet surveys show that more than half of Americans aren’t getting the vitamin E they need. Oleic acid, an omega-9 fatty acid present in grapeseed oil, has been shown to help suppress hunger between meals. During digestion, oleic acid is converted into a hunger-fighting hormone that tells your brain to keep

B E ST B U Y:

La Tourangelle Expeller-Pressed Grapeseed Oil ($8 for a 500ml can)

away from the vending machine. More reason to stash grapeseed oil in your kitchen: British scientists reported that adding grapeseed oil to a meal with high-glycemic-index foods like refined breads, white rice and potatoes can slow the rise in post-meal blood sugar. Its neutral flavor and relatively high smoke point make grapeseed oil a great all-purpose cooking oil for everything from sautéing meats to stir-frying vegetables. In baking, replace 1 cup solid fat such as butter or shortening with ¾ cup grapeseed oil. Some also like using this oil in marinades, DIY mayo and salad dressings because its unobtrusive taste won’t bulldoze other flavors.

Make: MEDITERRANEAN CORNBREAD MUFFINS Preheat oven to 375 degrees. In a large bowl, mix together 11/4 cups coarse cornmeal, 3/4 cup whole-wheat pastry flour, 11/2 tablespoons chopped rosemary, 1/2 teaspoon salt, 2 teaspoons baking powder and 1/2 teaspoon baking soda. In a separate bowl, lightly beat 2 eggs and whisk in 1 cup buttermilk, 1/4 cup grapeseed oil and 1 tablespoon honey. Stir wet ingredients into dry ingredients and fold in 3/4 cup grated Parmesan cheese and 1/2 cup chopped Kalamata olives.

Divide among 12 greased or paper-lined muffin cups and bake for 20 minutes.

HEMP OIL Greener than a tree hugger, this verdant oil is pressed from ultra-healthy hemp seeds and possesses an earthy flavor with nutty overtones. Omega-3 and omega-6 fatty acids are two types of polyunsaturated fats found in each spoonful of hemp oil. But while the typical American diet includes far too many omega-6s (abundant in many processed foods) and far too few omega-3s—a skewed balance that can drive up inflammation in the body— hemp oil has a much healthier 3-to-1 omega-6 to omega-3 ratio. And here is some news to take to heart:

B E ST B U Y:

Nutiva Organic Hemp Oil ($16 for a 16-oz. bottle)

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WOMEN’S RUNNING | OCTOBER 2017

Health organizations say that fats should make up 20 to 35 percent of your daily calories. That gives you room for these oils in your menu each and every day. Still, all the oils out there have 120 calories and 13 grams of fat per tablespoon, so don’t pour them with too heavy a hand.

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Make: MAPLE HEMP ORANGE DRESSING Whisk together zest of 1 orange, juice of 1 orange, 2 tablespoons maple syrup, 2 tablespoons balsamic vinegar, 2 teaspoons Dijon mustard, 2 teaspoons grated fresh ginger, 1 minced garlic clove, 1/2 teaspoon salt and 1/4 teaspoon black pepper. In a slow stream, whisk in ⅓ cup hemp oil. Use to add some zing to salads or steamed veggies, like broccoli.

After reviewing numerous studies, the white coats at the Harvard School of Public Health stated that replacing some of the saturated fat in a diet from sources like red meat and cream with polyunsaturated fat like that in hemp can slash the risk of suffering coronary woes by 19 percent. Though hemp may bring to mind peace, love and tie-dye, the variety grown for oil production contains virtually none of the psychoactive ingredient found in marijuana. Along with walnut oil, store this one in the fridge; once opened it can go rancid—fast. Hemp oil is also too delicate to be heated, so save it for dips, pestos and dressings— anywhere you would use extra virgin olive oil.

WA L N U T O I L

LABEL LINGO

study in the journal Clinical Nutrition discovered that people who ate a meal high in walnut-derived polyunsaturated fats benefited from a 28 percent greater postmeal calorie-burning rate than when they consumed a meal with the same number of calories but with more of them coming from saturated fat. It’s best not to heat up this delicate nut oil, so reserve walnut oil for dressings and dips or drizzle on soups, cooked grains, pasta, roasted vegetables and pizza. Many dietary oils like walnut have a shelf life of around 12 months from pressing (not purchasing). When oil starts to smell musty, it should be thrown out.

Fatty in a good way, toasty and slightly bittersweet-tasting walnut oil packs in about 13 times more omega-3 fat than olive oil.

The type of omega-3 in walnut oil is alphalinolenic acid (ALA), which has been shown to help in the fight against heart disease and diabetes when consumed on a regular basis.

One way research suggests that walnut oil helps with the former is by improving endothelial functioning (the stuff that lines your blood vessels). A diet generous in omega-3 fats may also help runners by decreasing the muscle inflammation associated with spirited workouts. What’s more, a

Make: WALNUT HERB SAUCE Place ⅓ cup walnut oil, 11/2 cups parsley, 2 tablespoons fresh oregano, 1 chopped garlic clove, juice of 1/2 lemon, 1/2 teaspoon red chili flakes, 1/2 teaspoon salt and 1/4 teaspoon black B E ST B U Y: pepper in a blender or food processor and blend until well La Tourangelle combined. Serve over fish or chicken, or mix into pasta.

Roasted Walnut Oil ($10 for a 500ml can)

Some Like It Hot

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Smoke point refers to the temperature at which oils start to break down, lose nutritional potency, develop “off” flavors and produce unhealthy compounds.

(You’ll know it’s happening when the oil lets off wisps of smoke.) Some oils have higher smoke points, so they’re better suited for high-heat cooking like searing and stir-frying. Here’s how some handle the heat.

Oil

Smoke point (degrees Fahrenheit)

Avocado

500–520

Canola

400

Coconut

350

Corn

450

Flax

225

Grapeseed

390–450

Hemp

160–200

Olive

350 (extra virgin) 470 (light)

Peanut

450

Sesame

350–410

Soybean

450–490

Sunflower

450

Walnut

180–200

For as many different oils as there are nowadays, it seems there are just as many head-scratching terms plastered on labels. Here’s how to decipher some of the most common ones.

Cold pressed: Refers to oils that are pressed at low temperatures, allowing them to retain all the flavors, aromas and nutritional firepower that would otherwise be destroyed by heat.

Expeller pressed: Oil was extracted mechanically (i.e., using good old-fashioned squeezing techniques) instead of relying on harsh chemicals like hexane.

Organic: The items (such as walnuts or pumpkin seeds) from which the oil is gleaned were grown without the aid of pesticides. An organic certification is also your assurance that no chemicals were used in the extraction process.

Vegetable oil: Most often heavily refined soybean oil, corn oil or a mixture of the two.

Keep in mind that vegetable oil tends to have a very high proinflammatory omega-6 to omega-3 ratio.

Light: Olive oils labeled “light” are not lower in calories than their extra-virgin counterparts. This just means that the oil has been filtered to put forth a product with a lighter taste, color and texture. Light olive oil has a higher smoke point but lower nutritional quality. “Pure” olive oil is often a mix of refined olive oil and virgin olive oil.

Refined: The oil has gone through an extra filtering process, making it tasteless, odorless, colorless and more suited for higher-heat cooking.

Product of Italy: Means only that the oil was bottled in Italy and not necessarily that the olives were grown in the country.

Manufacturers do this because “Product of Italy” has cachet with consumers.

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2 01 7 G A M E C H A N G E R S

2 01 7 G A M E C H A N G E R S

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THE STORIES OF

WOMEN Who Are Transforming the World Through Running

by Bethany Mavis, Caitlyn Pilkington, Meghan Roos and Rebecca Warren

JAMES FRARRELL

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2 01 7 G A M E C H A N G E R S

2 01 7 G A M E C H A N G E R S

Gabe Grunewald Elite runner, cancer survivor | Minneapolis, MN

When Gabe Grunewald crossed the finish line at the U.S. outdoor championships this past June, the other 1,500-meter runners circled around her and said a little prayer of well wishes. The 31-year-old middledistance runner was undergoing chemotherapy at the time to treat adenoid cystic carcinoma, a rare cancer that was recurring for the fourth time.

The national meet fell during one of her off weeks of treatment, and the emotions on Grunewald’s face as she plowed down the homestretch were met with enormous crowd cheers. The running community was lifting up one of its own as she ran across the line, about to face another round of aggressive infusions.

That was on June 22. On July 12, Grunewald announced via Instagram that her body did not respond—“at all”—to chemotherapy. The cancer survivor was now looking at immunotherapy as her next option to beat the disease again. She explained how she would be working with one of the best doctors at Memorial Sloan Kettering Hospital in New York while undergoing the alternative to chemo. (continued on next page)

OCTOBER 2017 | WOMEN’S RUNNING 41

However, it wasn’t just the devastating update that pulled at the heartstrings and grabbed headlines. It was also the way Grunewald chose and continues to choose to share her own story—with optimism, unwavering strength and an uplifting message about fighting for your best life.

Instead of skipping the national championships, Grunewald finished her season and competed, and she has big plans to continue in 2018. She still runs regularly— sometimes right after spending hours at the hospital for her infusion. Despite being dealt a terrible hand—for the fourth time—Grunewald is making the most of it.

“I am in a tough situation with my health—there’s no doubt about that—but I want my story to be as positive as it can be. I’m not in control of my cancer, but I’m in control of my attitude and how I live my life,” she says. “That’s the message that I share that I think is important—our circumstances don’t define us; we can keep living our lives even in the face of something as scary and life-disrupting as a cancer diagnosis.”

Grunewald’s public display of her fight on social media has rippled through the running community, and financial support flooded in after one website started a

fundraiser to offset medical costs. As of Aug. 28, six weeks since the #BraveLike Gabe campaign opened, donations exceeded $70,000. Grunewald has plans to pay it forward by “spreading my message of life and hope and positivity, while funding cancer research through running events and partnering with such events.” She’s already started giving back by becoming a voice for the “Together: Nothing Is Impossible” campaign through the American Cancer Society and USATF, which asked fans to pledge money toward cancer research for each medal won by Team USA at the world championships in August. (The U.S. took home 30 total medals, with nearly $200 pledged per medal.)

Across her abdomen, Grunewald bears a scar, the aftermath of a surgery to remove a cancerous tumor from her liver in August 2016. The prominent reminder of the hell she’s been through is one she wears proudly, saying it’s promoting “scar positivity” for others who have scars due to treatment. But the 13-inch strike across her middle isn’t just a physical symbol of what she’s been through, but how she goes through it—with strength, vulnerability and bravery. —C.P.

Kelly Herron Runner and assault survivor | Seattle, WA

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WOMEN’S RUNNING | OCTOBER 2017

TOP: JAMES FARRELL; BOTTOM: MALANA PANARO

On a Sunday afternoon during a marathon training run, Kelly Herron went to use the restroom in a public park in Seattle. What happened next was horrific: A man, who was hiding in one of the stalls, attacked her while she was at the hand dryer.

Herron fought back hard—and survived. Her employer had offered a self-defense class just three weeks prior, and Herron says the skills learned there are partly what saved her life. Her story rippled through the running community, with thousands of people from around the world reaching out to tell her she was a hero for surviving.

“The moment I realized I was being assaulted and what was happening was real, I screamed at my attacker, ‘Not today, motherf@#!er!’ I have never been so pissed off in my entire life; there was no room for fear in the moment,” Herron remembers. “I was trying to make him realize that he messed with the wrong girl…there was no way I was going to let him rape me, and I was willing to die to stop it from happening.”

Those four words have landed on T-shirts to benefit Face Forward LA, an organization that provides surgical care for assault survivors. “The shirt design is of my GPS lines from the attack, and on the back are the four self-defense tips I learned in class: Trust your intuition, respond immediately, be loud and fight hard, and hard bones to soft spots.”

It has taken Herron five months of therapy and physical therapy to get back to feeling like herself. By coming forward, her hope is that her openness “has empowered women to find that savage part of themselves that fights back—whether that is against a violent attack, or even against someone who is underestimating them.”

—C.P.

Emma Coburn & Courtney Frerichs 2017 gold, silver world medalists | Boulder, CO, and Portland, OR

Alison Désir’s Run 4 All Women Team Social activism through running | New York City, NY

TOP: PHOTORUN.NET; BOTTOM: RACHEL LINK

“Running as a vehicle for social change” is the mantra of Alison Désir’s Run 4 All Women team. Created earlier this year in response to America’s vitriolic political atmosphere, Run 4 All Women began as a single running event from Harlem, N.Y., to Washington, D.C., in the days before the presidential inauguration. That first team effort raised more than $100,000 for Planned Parenthood and has since expanded into a global movement that empowers women to demand equality, respect and recognition.

Désir, who also founded the running group Harlem Run in 2013, is a blogger for Women’s Running and writes openly about the importance of community and mental-health awareness. These themes resonate in her coverage of Run 4 All Women’s growth as she interviews the group’s American ambassadors and those who have adapted the program overseas. By late summer, the team had five official state chapters in the U.S., each of which hosted an event in mid-August. “Don’t let life happen to you,” Désir advised as she spoke to the Run 4 All Women team at the Capitol Building in January. “Stand up for what you believe in with whatever you have available to you. Be willing to sweat for it. Even better, inspire others to do the same.” —M.R.

Team USA cleaned up at this year’s world championships, racking up 30 total medals across all events.

There were many performances that left people shocked in great ways—and topping that list was the unbelievable women’s steeplechase final, where 2016 Olympic bronze medalist Emma Coburn captured the gold against a deep field that “had run much faster than me all year.” And Courtney Frerichs, who ran a massive 16-second personal best, captured silver, holding off the Olympic bronze medalist by less than one second.

The stack of historic marks made in that single 1–2 performance was staggering. Coburn’s world win was the first ever for American women in the steeplechase, as well as the first for any American, man or woman, since 1952. She set a championship meet record and broke her own American record by five seconds. And getting gold and silver together hadn’t been done by Team USA in a distance event—at the Olympics or here—since 1912. The duo fell to the ground in a heap of sweat and emotional tears at the finish, hugging on the track for long enough to make America cheer and cry right along with them. Coburn said, “[Courtney] was so tired, she kind of started to fall down, and I wasn’t strong enough to hold her up, so we both went down to the ground. But I wasn’t finished hugging so I ended up kind of tackling her and we ended up lying there for a few moments and just both feeling really grateful.” That image of pure elation quickly became the image of the meet, reminiscent of Shalane Flanagan and Amy Cragg at the line of the Olympic Trials Marathon last year. —C.P. OCTOBER 2017 | WOMEN’S RUNNING 43

Mary Wittenberg CEO of Virgin Sport | New York City

Tina Muir Mom-to-be recovering from amenorrhea | Lexington, KY

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WOMEN’S RUNNING | OCTOBER 2017

Kathrine Switzer First registered woman to run the Boston Marathon | Hudson Valley, NY Kathrine Switzer became a pioneer in the running world 50 years ago—and remains one to this day. In 1967, Switzer became the first woman to register for the Boston Marathon by using her first initial instead of her first name to sign up. Five years before Title IX became law, it was uncommon for female athletes to participate in marathons. But that didn’t stop Switzer. Despite the infamous race director who tried to force her off the course, Switzer finished running Boston, becoming the first officially registered woman to do so.

This year marked the 50th anniversary of Switzer’s victorious run. When participants lined up at the starting line on April 17, Switzer, now 70 years old, was among them, proudly wearing the same bib number she’d worn in 1967.

Surrounded by the 261 Fearless team (named for her now retired bib number), Switzer finished the race in a time of 4:44:31.

“As I look back at those 50 years, it’s been a social revolution,” Switzer told Women’s Running earlier this year. “I was a girl who simply wanted to run, and something happened to me. It’s what you do with things that happen to you.” —M.R.

(WITTENBERG) ZACH HETRICKº; (SWITZER) HAGEN HOPKINS

When elite runner Tina Muir announced she was quitting competitive running to start a family, there was more to the story.

Muir hadn’t had her period in nine years, a condition known as amenorrhea. “[It] is far more widespread than I think anyone realized, and it is something that many female runners are concerned about but often feel embarrassed to say anything,” Muir says. At the time, she had no idea how impactful her announcement, which she shared via video on her blog, would be on the female running community. Her story was shared around thousands of times, with other runners coming forward with their questions about missing periods and applauding her for making the hard choice to quit the sport.

Following the only medical solution she was given—stop running—Muir shared that she will be working on building a “five-star baby hotel” with her husband.

Anticipating that her period could take months to return, then getting pregnant months after that, Muir was pleasantly surprised when she found out she was pregnant just two months after she stopped running, giving those following her story reassurance that a loss of a period does not mean losing the ability to conceive. And Muir hopes her story, which she will continue to share, inspires women and their doctors to explore other amenorrhea treatment options more thoroughly so others do not have to give up the sport.

“I would love to help this message get to the point where saying you have amenorrhea is the same as saying you have an ear infection; your body is in repair, but you are working on it, and life will be back to normal soon,” Muir says.

“It will take a lot more women speaking out about it, and hopefully more research will come out of this too, meaning we can have the science to explain why this is happening.” —C.P.

Mary Wittenberg has a history of shaking up the running world. This former competitive runner was the transformative force behind the New York Road Runners for a decade. She was responsible for making the NYC Marathon and many other area races more successful than ever, as well as securing major sponsorships for a variety of NYRR races. Her success was noticed by innovative billionaire Richard Branson, who tapped her to be the CEO of his newest venture, Virgin Sport.

Wittenberg has created the new Virgin Sport festivals, which launched this year with four events.

Three events were in England, and the fourth and final 2017 event will be in San Francisco Oct. 14–15.

These sport festivals are designed to attract people with all different fitness interests and abilities, much like Wittenberg did during her time at NYRR when she added shorter-distance races to the NYRR roster. Her work with Virgin Sport goes even further, incorporating a variety of race lengths and multiple fitness disciplines into one event, including yoga and boot-camp classes. Wittenberg has always worked to bring running to as many people as possible, and her plans with Virgin Sport show that is still her focus. So creating a series of sporting events that brings together as many people as possible seems like the natural next step. As Wittenberg said earlier this year in an interview with Fortune, “The reality of our life is that we’re surrounded by a variety of friends and family who have different interests and abilities.” —R.W.

PHOTORUN.NET

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Bhumika Patel Pinkathon head coach, ambassador for women runners | Bangalore, India Bhumika Patel didn’t discover running until 2009. The IBM program manager had been focused on things like getting married, having a daughter, earning her MBA and climbing the corporate ladder before her husband signed her up for a 4K race through his work, hoping it would give her a mental break from everything she was juggling (including losing her father and watching her mother battle breast cancer). She ended up winning the race, and that day gave Patel a purpose beyond herself, her family and her career.

“In India, marriage is of great importance—women are married off early and they are taught to serve their husbands, in-laws and children,” she says. “They often lose their identity, trying to keep all of them happy. Running gives them an opportunity to nurture themselves, to get out there and try new things outside of their norms.”

When the Bangalore native heard that Pinkathon, a series of women-only running races across India, was coming to her city in 2013, she signed up—and helped recruit about 1,000 women from her IBM office to join her. Patel is now head coach of Pinkathon’s training program in Bangalore, and went on to coach and help visually impaired women from her community who were interested in running.

“After leading a healthy lifestyle myself, I wanted to pay it forward,” Patel says. “[Pinkathon] has triggered a growth in the community of empowered women across India.”

In addition to encouraging women to run, Pinkathon also serves as a platform for breast cancer awareness, a cause that is close to Patel’s heart. “Lakhs [a hundred thousand] of women have become breast cancer aware because of Pinkathon,” she says. “They are now comfortable at least talking about breasts and cancer, while they were earlier very shy.”

In the future, Patel envisions women being able to find a support network within Pinkathon: “Women, especially cancer survivors, find a supportive system among other women to open up about their struggles. I see this as a good-will network, as an unbreakable support system, creating fit, smart and confident women,” she says. “This community has helped my transformation, and there is a fundamental mindset change happening in women and their families.” —B.M.

Sara Vaughn Mom of three, 2017 world team member, real estate agent | Boulder, CO

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WOMEN’S RUNNING | OCTOBER 2017

TOP: KRVISHAL, ANOTHEREYE.IN; BOTTOM: PHOTORUN.NET

On an exceptionally hot evening in Sacramento, Calif., at the USATF Outdoor Championships, 31-year-old mom of three Sara Vaughn wrapped herself in the American flag and cried happy tears. She had just qualified for her first world team in the 1,500 meters, finishing third.

She represented the U.S. at the world championships in London this past August, qualifying for the semifinals in her event. However, Vaughn is not a full-time runner like most others who run at such a high level; she also holds a full-time job as a real estate agent to help support her family. After years of hard work and missing the 2016 Olympic team—she finished seventh at the trials— Vaughn felt it was finally “my turn” to step up and make the world team.

“I’ve been around the sport for a long time, and I don’t know how many national championships I’ve run in—basically all of them since 2009, minus years I had kids. It’s a lot of work and just really gratifying and satisfying, and all of those things rolled into one,” Vaughn told Women’s Running later. “Just happy tears—definitely nothing sad about it—but it was so cathartic. This is literally 10 or 15 years of work. Finally worth it, finally.” —C.P.

Gwen Robertson Brooks Inspiring Coach of the Year | Issaquah, WA

Those who participated in high school or college athletics will remember how one coach can make or break your experience. If you have a son or daughter who runs on their high school’s track or cross-country teams—or if you are that son or daughter—you’ve probably heard about Gwen Robertson, a coach at Issaquah High School in Issaquah, Wash. This spring, Robertson was named a Brooks Inspiring Coach of the Year after 33 years of coaching the Issaquah Eagles. Robertson was also named the Washington State Coach of the Year by the U.S. Track and Field and Cross Country Coaches Association for the 2016 season.

But Robertson isn’t new to this level of recognition–she’s also a member of the Cross Country and Track and Field Coaches halls of fame.

Brooks recognized Robertson because of her decades of dedication to coaching and the simple fact that her dedication has inspired so many of her student-athletes to become coaches themselves (more than 20 at last count!). With high school track and field teams ballooning like never before, coaches like Robertson have the opportunity to impact a lot of kids—and we all could use more of the inspiration and positivity she brings to the track. —M.R.

Jenna Powers

CLOCKWISE FROM TOP LEFT: COURTESY OF SWEETM IMAGES; ZACH ANCELL; MELISSA HOLTZ

Founder of 40 Bibs | Seattle, WA

Jenna Powers is an ordinary woman with a full-time job and a passion for running. Oh, and she’s also running 40 races this year—including several marathons and ultramarathons. The reason for this project, called “40 Bibs,” is Jenna’s 40th birthday, which she celebrated on Aug. 23. By that date, Powers had finished her 29th race, a half marathon in Orting, Wash.

There’s more to 40 Bibs than Powers’ own racing schedule: She’s also paying for 40 other runners to participate in one race of their choice. Her blog documents the runners she chooses to support, sharing their stories and photos from their race days. Some of these runners strive to set new personal bests or confront courses that caused problems for them on previous attempts. Others aspire to complete distances that signify deeper, more personal victories.

“People have been so willing to share their stories—everything from a woman saving for IVF treatment to a 16-yearold nonverbal autistic boy running his first half marathon,” Powers says.

“Racing has taught me to take risks, to believe in myself and to be unafraid of failure. I get so excited for others to have the same kinds of transformational experiences through racing.” —M.R.

Jessie Zapo Founder of Girls Run NYC | New York City An influencer in the New York City running scene since 2005, Jessie Zapo is dedicated to championing the community building aspects of running.

Through various organizations and collaborations, Zapo has been creating space for women and new runners in the urban running community for years.

Her current project, Girls Run NYC, is a unique run experience in the city. The women-only weekly meet-up is open to runners from all backgrounds and of all abilities, and focuses on track workouts.

Zapo is the coach and organizer for these sessions, which are connecting women from all walks of life together into a supportive community of fellow runners. —R.W. OCTOBER 2017 | WOMEN’S RUNNING 47

Sarah Clancy Founder of Sarah Marie Design Studio | Oceanside, NY

Sarah Clancy didn’t intend to create a brand when she began throwing a runner twist on catchy phrases and printing them on T-shirts.

“Everything is ‘Good Vibes’ this or that…I switched it up and made [‘Positive Vibes, Negative Splits’] applicable to runners,” she says.

The four-time marathoner also never expected that her elite marathoner names sweatshirt, one of her original designs which features the first names of some of the biggest names in women’s distance running, would launch the brand in March 2016. But when Kara Goucher posted a photo wearing the names, one of them being her own, just two months later, everything changed.

Now Sarah Marie Design Studio, which has more than 32,000 followers on Instagram and offers everything from clothing to accessories like phone cases, jewelry and pins perfect for gear bags, is gearing up for its first busy holiday season. Clancy says, “I love Instagram. Seeing people wearing my designs always makes me smile; it’s also a great indicator for success when you see people wearing the items you sell.”

One notable draw to why her brand stands out is the fact that it incorporates the competitive side of running; it brings hard training goals, like “negative splits,” to the average runner and makes it attainable. Same with crafting swag inspired by elite runners, like the late Steve Prefontaine or top marathoners in the country. “Like Shalane and Amy at the end of the Olympic Marathon Trials, you don’t have to be an elite athlete to understand that feeling,” says Clancy, who sells a fashion pin of the duo’s iconic finish line embrace. “It’s easy to respect and understand the ‘authentic’ running moments.”

In 2018, Clancy hopes to expand her presence in retail stores, as well as launch some new designs. Because believe it or not, she’s still working out of her house! —C.P.

Kayleigh Williamson Special-needs runner | Austin, TX

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BOTTOM : KIM DAVIS

In February, then-26-year-old Kayleigh Williamson crossed the finish line of the Austin Half Marathon in 6:22:57—long after the aid stations had closed up, the roads had reopened and the spectators had headed home. She had a small entourage with her when she earned the distinction of being the first woman with Down syndrome to run in—and complete—the Texas race. Her decision not to get in the sweep van at the race (which happened around mile 4) and instead continue her race on the sidewalk revealed her unwavering spirit to do something few people with her condition have done—run.

Since her February finish, articles about Williamson have appeared on ESPNW and Today.com, and a group called Kayleigh’s Club was formed to help disabled runners reach their running dreams with the help of volunteers. “We hope to grow the Austin special-needs running community through Kayleigh’s Club,” says Kim Davis, D.C., the founder and CEO of RunLab in Austin who oversaw Williamson’s training. Through the group, volunteers from RunLab are paired with disabled runners to help them learn to run within a safe and fun environment.

Through this model, Williamson and her coach and family hope that she can pave the way for other special-needs runners throughout the country. “I would love to see nonprofit organizations with the ability to help support the [disabled] athletes in training for races,” says Sandy Williamson, Kayleigh’s mom. “Having a program that matches disabled runners with non-disabled runners helps them have a mentor in not only achieving their goal of a finish line, but also in becoming healthier.”

Kayleigh isn’t slowing down anytime soon: She and nine other special-needs runners competed in the Zilker Relay in September, she’ll be the ambassador for a local New Year’s Eve 10-miler and she’s already signed up for next February’s Austin Half Marathon. —B.M.

Harriette Thompson Rayleen Hsu

TOP: CHRISTOPHER EVANGELISTA

Director of product marketing at Strava | San Francisco, CA

Reports of women being attacked during training runs (see: Kelly Herron on page 42) or even during races (did you hear about that Ragnar runner in May?) highlight an important issue for which sports brands are trying to find solutions: safety on outdoor runs.

One such brand is Strava, a mobile app and website that serves as a “social network” for runners and cyclists by helping you track your training, analyze your workouts and connect with other athletes. In 2016, the brand launched its Beacon feature for Premium users, which allows them to send three safety contacts a link to track the athlete’s workouts in real time. “Beacon allows people to feel a little more carefree and relaxed while running and riding,” says Rayleen Hsu, Strava’s director of product marketing and one of the brains behind Beacon. “We knew that Beacon was something every athlete could use,” she says. “Once we started interviewing athletes, we confirmed our assumptions—our athletes were leaving notes and drawn-out maps for loved ones to let them know where they were going, when they’d be home.”

The feature gives not only runners peace of mind, but perhaps more importantly, their loved ones—Hsu, 37, is a runner and has used Beacon to keep both her and her husband worry-free when she goes out on solo runs.

“If something goes awry, friends and family will know where you are and can send help if needed,” she says.

While safety is an important aspect of the feature, its more fun uses are things like meeting up with friends partway through runs or race tracking. And while the team at Strava will continue evolving to help athletes have the best running or riding experience possible, “safety is and will continue to be a top priority,” Hsu says. —B.M.

Oldest woman to complete a half marathon | Charlotte, N.C.

As 94-year-old Harriette Thompson ran the Rock ‘n’ Roll San Diego Half Marathon in June, her family members had to shield her from other runners—not because they were trying to pass her, but because they were trying to sneak mid-race selfies with her. “It’s great inspiration for me to see how much people think I am an inspiration,” Thompson said after the race. “I am getting more attention because I am so old.”

That day, she became the oldest woman to ever complete a half marathon, and that came two years after setting the record for the oldest woman to complete a full marathon.

The sweet, smiling grandma only started running marathons in her mid-70s, initially inspired to use the races as opportunities to raise funds for cancer research, something she still does at every race. “I am just happy that I am making a little difference by having fundraisers for the Leukemia & Lymphoma Society and raising funds for cancer research,” she says. “That’s my inspiration.”

Over the years, Thompson has lost multiple family members to cancer, and she herself has been battling cancer since setting her marathon world record in 2015. For much of 2016, she underwent multiple surgeries to remove cancer and was put on bed rest for weeks. The medical issues forced her to scale down to 13.1 miles, but the cancer actually drove her: “I still had the same incentive of trying to help, and the cancer just made it stronger. I realized what it was like to have cancer, and that made me want to give back more and help this cause,” she says.

Looking forward, Thompson hopes to continue to make a difference. “I want to keep smiling and to help others smile,” she says. “I want to be a good influence on other people. I want to make the last few years of my life worth something.”

—B.M. OCTOBER 2017 | WOMEN’S RUNNING 49

Jenny Gresla Founder of SELA Fit | Chicago, IL

Dominique Scott Elite runner | Fayetteville, AR

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WOMEN’S RUNNING | OCTOBER 2017

Holly Kearl Founder of Stop Street Harassment | Washington, DC

Holly Kearl first experienced street harassment while training for a marathon the summer before she started high school. The catcalls, whistling, crude remarks and inappropriate grabbing that she’s faced in the years since are incidents that too many women can relate to. After majoring in women and gender studies in college and writing a thesis on street harassment while completing her master’s degree at George Washington University in 2007, Kearl launched Stop Street Harassment in 2011, a nonprofit geared toward raising awareness about gender-based public displays of aggression. “The goal at that time was to have a place for anyone in the world to share their stories and find resources and advice,” Kearl explains. “I started tracking activism that was happening around the issue and relevant news stories. It’s just grown from there.”

It certainly has. In addition to raising awareness about street harassment statistics, Stop Street Harassment participates in the annual International Anti-Street Harassment Week every spring and unveiled its own national street harassment hotline for U.S. victims in 2016. Kearl regularly appears on panels and in the media to discuss the topic, and has also authored three books on street harrassment in hopes of making a difference. —M.R.

CLOCKWISE FROIM LEFT: KRISTEN HERRINGTON; MIKE KILLION; MICHELLE KUNZ

Dominique Scott is determined to help girls in northwest Arkansas know the joy that running has brought her. After competing in the Rio Olympic Games for her native South Africa, Scott returned home to Arkansas to learn that one of her mutual friends had an 11-year-old daughter who was excited to become a runner but had no place to learn. Scott discovered that while the area had soccer clubs and gymnastics teams and lots of other sports clubs, there was no place for girls to learn the fundamentals of running until they reached high school. And at the high school level, runners were expected to be up to speed about drills, form and all of the intricacies of the sport. Scott saw an obvious lack of opportunity for middle school girls in the running community and was inspired to create the Dom Squad, a running club for middle school–aged girls who have no other access to run coaching. Scott coaches a group of 15 girls aged 8–12 once a week to teach them the fundamentals of the sport, working on form and technique, warm-up and cool-down exercises, as well as drills and light runs. She also assigns two “homework” assignments each week to keep them motivated and plugged into the routine of running. Scott’s motivation for the Dom Squad is to get girls excited about running and to make sure that they learn the proper way to run and keep them from picking up any bad habits before they start running cross-country or track in high school.

Scott’s commitment to sharing the sport with girls who otherwise wouldn’t have the opportunity to receive run coaching is creating a whole new generation of female runners in northwest Arkansas. —R.W.

Jenny Gresla found herself in an unexpected situation a few years ago. Though she was a marathon runner and lifelong athlete, a series of difficult life events knocked Gresla out of her normal routine, and she gained a significant amount of weight. For the first time in her life, she couldn’t find workout gear that she felt comfortable wearing. Determined to help other women with similar apparel struggles, she set out to create comfortable and fashionable workout tops for women at every stage in their fitness journey, despite not having any experience in the fashion or retail industries. The result of two years of research and design was the launch of SELA Fit, a collection of chic and comfortable workout tanks that fit and flare in a flattering silhouette. Gresla believes that making women feel comfortable and stylish while they work out has a big mental impact on starting and maintaining a fitness routine.

Gresla says, “Running was never really my thing...that is until I ran the Chicago Marathon. Up until that point, it had always been more of a chore. However, throughout the training process, I gained a whole new appreciation for it. Over time there was a shift, running transitioned from a chore to a ‘tough’ joy...it was hard (and still is), but it ultimately was the catalyst for me when it came to getting back on track.”

But Gresla isn’t satisfied with just creating great workout apparel for women of all sizes; she also wants to give back with her business. Every SELA Fit top purchased results in a $5 donation to the nonprofit Girls in the Game, which is dedicated to giving girls the tools to become confident leaders through access to sports. —R.W.

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These eight body-weight exercises are what every runner can do—right in her living room!

by RACHEL COSGROVE photography by OLIVER BAKER

Whether you’re traveling or tight on time, you can get a quick workout done sans equipment. Not having equipment doesn’t mean you are doomed to miss your workout. With a little creativity, you can still get it done—as long as you have space to move in, there is no excuse. The following workout uses your body weight only and will strengthen your hips, legs, upper back, arms, chest and core while moving your body in all three planes of motion. You’ll also get your heart rate up as you move through the circuit.

Perform the following exercises in pairs with a one-minute rest between each to catch your breath and recover. Perform 1–2 sets of each pair before moving on to the next pair of exercises.

OCTOBER 2017 | WOMEN’S RUNNING 53

a

b

1a

a

b

c

d

c

HIP THIGH EXTENSION a Lie with your back on the floor and both feet on the floor. Your arms should be facing up at 45 degrees from your body. b Bend your right leg to 90 degrees and straighten your left leg. Lift your entire body up one inch by pushing off your right foot. This is the start position. c Continue to lift until your entire body is in a straight line and your thighs are parallel to each other. The only parts of your body that are in contact with the floor are your arms, upper back and left foot. Lower to one inch off the floor, pause and repeat for the prescribed number of repetitions. Be sure to keep your hips in a straight line. Perform 8 reps on each side.

2a

e

SQUAT TO STAND You’ll feel everything waking up during this movement! a Stand with your feet in a shoulder-width position with your arms reaching overhead as high as you can. b With both arms straight up, bend over at the waist to touch the floor between your feet, keeping your legs straight and stretching your hamstrings. c Keeping your hands on the floor, drop your hips down into a squat position. d/e Staying in a full squat position, reach your right arm up and then your left arm up so that you are in a full squat position with your arms overhead. From here, stand up to return to the start position and repeat 8–10 times.

a

1b

b

BIRD DOG a Get down on your hands and knees with your spine in a neutral position (not rounded) and your stomach drawn in tight to recruit your abdominals and keep your torso stable during the exercise.

Your head should be in alignment with your spine. b Reach your right arm and your left leg straight out, extending your arm and reaching so it’s in line with your ear. Your leg should be straight out from your torso, so that you’re squeezing your left glute. Your hips should remain square. Return to the starting position and repeat with your left arm and right leg. Perform 8 reps on each side.

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WOMEN’S RUNNING | OCTOBER 2017

2b PLANK Get on your elbows and toes with your back in a straight line, elbows directly underneath your shoulders and abdominals braced tight keeping you stable. This is a static exercise in which you will hold the position without letting your back over-arch as you keep your abdominals tight. Hold for 30–60 seconds.

a

a b

3a

b

SIDE STEP-UP Use stairs, a step or a sturdy bench to stand on, ideally about knee height. Stand sideways and place the foot closest to the step on the step. a Maintaining a tall posture, using your hips and top leg, transfer your weight onto the raised leg to eventually b stand on the step with your foot flat. You can touch your opposite leg to the step for balance. Lower back to the floor under control, keeping the top leg on the step at all times. Perform 8 reps on one leg, then switch legs.

c

4a

d

LUNGE JUMPS a Stand at the top of a lunge with your feet split apart. b/c Lower yourself to the bottom of a lunge and then explosively launch yourself into the air, exchanging the legs in midair. d Upon landing (your feet will be opposite of where they were at the start), go into another lunge. Perform 8 reps on each side.

a

b a

b

3b

c

T PUSHUP a Assume a standard pushup position. b Perform a pushup, then, at the top, transfer all your weight to one hand as you c rotate your body to reach up and behind you with the opposite hand.

Keep both feet on the floor. Your arms should be in a straight line so that your body forms a “T” shape. Return your raised hand to the ground, then lower yourself back down and alternate sides. Perform 8 reps, 4 on each side.

4b

c

MOUNTAIN CLIMBERS a Assume a standard pushup position. b Drive one knee up toward your chest, c then return the leg to the starting position as you bring the other knee toward your chest. Alternate legs as fast as possible. Perform 8 reps on each leg.

OCTOBER 2017 | WOMEN’S RUNNING 55

How retreating to a peaceful oasis south of the border helped me unplug long enough to appreciate running again

by Caitlyn Pilkington

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WOMEN’S RUNNING | OCTOBER 2017

PHOTOS COURTESY OF RANCHO LA PUERTA

Guests can enjoy any of the four pools around the gardens (left), socialize with others during dining hall hours (top) or retreat to their casitas for a quiet read and reset from the day's activities around Rancho La Puerta (middle).

itting just a stone’s throw from the San Diego border crossing into Mexico, tucked away in the Tecate Mountains, are 4,000 acres of tranquility. With its lush landscape and marble yogi statues gracing the manicured lawn, the Rancho La Puerta wellness spa is the optimal place to unwind and unplug. In fact, that’s the entire purpose of this retreat, rated among the top five international destination spas by Travel+Leisure— the casitas don’t even include televisions.

I had the enviable opportunity to spend three days at “The Ranch,” which has dozens of fitness classes and workshops, more than 50 miles of hiking and running trails and the best farm-to-table fare you’ll ever taste in your life. I went with two intentions: to unplug and to reignite my interest in the great outdoors. Prior to arriving, I considered those objectives to be mutually exclusive, one having little (or nothing) to do with the other. However, I quickly learned that avoiding screens and climbing up winding trails do have a lot in common.

Since its inception in 1940, this familyowned, all-inclusive fitness destination has stayed true to its goal of helping visitors renew, reset and reclaim their lives from the grips of their bustling schedules and accompanying demands. Obviously much has changed digitally since 1940, and The Ranch has evolved with the times by encouraging a “device-free” policy in communal areas around the property. However, the staff remains realistic in regards to how difficult it can be to unplug for an entire seven-day stay, or even the three- or four-day offerings.

For starters, none of the casitas come with a television, encouraging guests to get outside to create their own entertainment.

Second, Wi-Fi is only available in designated rooms and areas around the property. Third, each guest is greeted with a tote bag to carry their belongings in as they scamper off to classes, hikes, workouts and meals—and with the bag comes a small drawstring “cell phone sleeping bag,” encouraging guests to put connections to rest for a bit.

For someone whose job essentially depends on what the Internet and social OCTOBER 2017 | WOMEN’S RUNNING 57

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riving, it’s pleasantly easy to get lost on the meandering paths that curve around 32 acres of gardens, under so many plush trees and all 86 individual casitas for guests. Much of the furniture is handmade inside, as are the tiles underneath your feet. The airy feel of open-beam ceilings only adds to the relaxing atmosphere in this place. The vibrant colors of the Mexican folk art on the walls brought back memories of the dolls my parents gifted to us from their own vacation in the region many years ago. Inside the welcome packet, visitors will find a small pouch—a “sleeping bag”—for their cell phone, as well as a full schedule of the week’s fitness classes, guided hikes and runs, lectures and dining hall hours. My immediate instinct to peruse the website for answers was squashed; I had it all right here, with my phone tucked neatly in the bedside drawer. For the runner who is constantly posting, comparing, analyzing and breaking down digits of all sorts, this was the perfect place to shrug off digital distractions and enjoy the fresh oranges, grapes and bananas that were waiting for us on the coffee table.

Upon arrival

The trails

The resort sits in a broad valley at the bottom of massive Mount Kuchumaa, which straddles the U.S.-Mexico border. The first thing you notice is that mighty peak, with the smaller neighboring hills completing the property’s west-facing backdrop. Upon ar-

One of the most popular draws at Rancho La Puerta is the plethora of trails that offer something to every hiker and runner, no matter your skill level. The staff recently opened up a “run concierge” program, which includes twice-a-week guided runs

COURTESY OF RANCHO LA PUERTA, BOTTOM: CAITLYN PILKINGTON

Runners can get a taste of peaceful, rolling trails through the lower-land options, like the Roadrunner loop. For a climb, head up the mountain at any of the marked trailheads, like our editor pictured above!

media throw my way on any given day (#Web EditorLife), separating from my pocket lifeline proved to be harder than I anticipated.

However, the benefits of being unconnected became obvious once I opened my eyes and took in the surroundings along the winding walkways stretching from the entrance to the mountains, and relaxed in one of the hammocks swaying in pockets of shade. Plus, the trail-running options were tremendous and beautiful. Spending 72 hours striding up 600-foot climbs to catch the sunset made me wonder, What the heck am I missing at home when I choose to thumb through other people’s filtered lives instead of creating my own real-life adventures?

I came home with a newfound desire for more dirt lines around my ankles and perfecting that sports bra tan—two runner parts of me that would have been overlooked had I not taken a moment to just look up. And to be surrounded by like-minded visitors with a similar goal—where literally everyone respected the “no cell rule”—suggested that there is something healing about a digital ditch.

along the lowland, looped, 5-mile Roadrunner Trail, as well as a run clinic available at the 0.6-mile-lap track. If you want to add some serious climbing to your agenda, Alex’s Oak, Coyote, Raven and other trails all meander up into the Tecate Mountains in different ways. Most are moderate for experienced trailblazers, and I promise, once you make it to the top, the endless vistas and audible silence make it totally worth the sweat.

I scurried up one of the many boulders scattered along the top to soak in the sunset that bounced off the surrounding rocks. Another guest filled me in on the mother of all tasks: a hike up Mount Kuchumma, which is 7.5 miles round-trip and takes adventurers to views of the border before heading back down to the property. (Practicing on one of the other hilly options is recommended before tackling this 3,885-foot monstrosity.) No matter which option you select, no iPhone shot or Instagram post really does any of them justice, and the silence is so captivating, you hardly can imagine piercing it with the blips of any sort of digital interruption.

The food The vegetarian fare (plus the option of fish) was new for me; I’m a total carnivore. The head chef was a master at pulling out key flavors and knowing how to perfectly complement each taste with another. For those who enjoy a glass of wine with dinner or a

mimosa during breakfast on vacation, alcohol is not offered in the dining hall (although there is a small wine and espresso bar next to one of the pools!). But you didn’t need it; the fresh-squeezed juices every morning were enough to get your taste buds pleasantly drunk with happiness. I would venture to say that the food I experienced was the best I ever will, but it was the attentive company that truly surprised me. The maître d’ offers the option of a community table when you are seated for dinner, giving health fanatics from all over the world the chance to meet.

I heard amazing stories of moms and daughters, best friends and even solo travelers who come to The Ranch annually to escape the hustle of everyday life and remember what it feels like to really pause and focus on their health and mental wellness. In the fastpaced, charged-up world we find ourselves in, it’s easy to forget about the simple pleasure of just talking to a total stranger—and in this case, sharing a meal together.

The value of interacting with other like-minded humans isn’t something you can appreciate through an Instagram comment.

Coming together every evening for a meal in the same room as nearly 120 other visitors, without a single person peering down at a screen, reminded me of that simple truth.

The basic act of swiping right to shut it down and noticing the sights, smells and sounds around you—unfiltered—is so freeing.

CLOCKWISE FROM RIGHT: COURTESY OF LAKE PLACID LODGE; COURTESY OF RANCHO LA PUERTA

How to get there Most guests stay for the full week, arriving on Saturday. If you fly into San Diego International Airport or park there, there’s a shuttle that brings people to the property. Parking is also available on the U.S. side of the Tecate border in a small lot near the Payless Shoes on Campo Road. From there a Ranch representative greets you and takes you to the property. A third option is to drive all the way, but additional insurance for your vehicle is required.

Cost Rates per person for a one-week stay start at $3,500 and go up to $7,000 depending on season, number of people and size of the casita. During peak season, which is March to mid-June before it gets too hot or cold, rates are higher.

For more specific information on rates, three- or four-day stay options and more, visit rancholapuerta.com.

Disconnect Elsewhere If Rancho La Puerta doesn’t pique your interest, there are plenty of other wellness retreats that give you a reason to detox. Check out these popular resorts, which all offer different opportunities to zen out.

Lake Placid Lodge (Lake Placid, NY) It’s very rustic but also luxurious, offering patrons many homey cabins to choose from. Use their “check in to check out” package to ditch your device upon arrival and instead enjoy the Adirondack Mountains nearby.

Starting at $375 per night, lakeplacidlodge.com Shambhala Ranch Retreat (Ukiah, CA) Open to just 14 guests at a time, the four-day stay is a cell phone–free zone packed with great food, hikes in the Mendocino hills and a lot of yoga. $500–$950 for four days, shambhalaranch.com Sanctuary Camelback Resort and Spa (Scottsdale, AZ) Come for the Satori Mindfulness Meditation Spa Retreat in the fall to “restart the mind” with author Sarah McLean.

Guests can enjoy a hike up Camelback Mountain and stellar organic fare from Food Network personality Beau MacMillan. Starting at $2,399 for four days, all-inclusive, sanctuaryoncamelback.com

OCTOBER 2017 | WOMEN’S RUNNING 59

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16 Weeks to a Marathon PR Follow this training plan to run your fastest marathon ever this fall.

BY MATT FITZGERALD

Running a marathon is a big goal, and achieving it

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requires hard work. Running a marathon faster than you ever have before is an even bigger goal, and it demands an even greater commitment to preparation. But chasing a marathon PR isn’t all about training hard; it’s also about training smart.

Our 16-week marathon PR training plan relies on proven best practices to challenge you in a way that will give you the best possible chance of finishing your next marathon faster than ever.

The road to your next PR A lot of runners think marathon training is all about the weekend long run, but research suggests that overall weekly training volume has a bigger impact on marathon performance than does the distance of the longest individual runs. That’s why our plan features six sessions per week. If you’re not used to running this often, don’t worry—two sessions per week may be done in a nonimpact cardio modality such as elliptical running.

Another key difference between training to finish a marathon and training to PR is that when you’re training just to finish, your long runs can and should be done at low intensity. But when you’re chasing a certain time, you need to inject some faster running into your long runs to get used to pushing the pace on tired legs. Our plan does this in the latter weeks.

Speaking of intensity, there are three levels of intensity in this plan: easy, moderate and hard. “Easy” is a comfortable jog that allows you to speak in full sentences without losing your breath. “Moderate” corresponds to the highest speed you could sustain for 60 minutes in a race situation. “Hard” is 80 to 90 percent of the effort level you could sustain for the required distance, which means a 20-second hard effort should be run a little faster than a one-minute hard effort, a one-minute effort faster than a two-minute hard effort, and so on.

As with any training plan, try to be as consistent as possible in following this one, but at the same time, listen to your body and give yourself extra rest when you feel you need it.

OCTOBER 2017 | WOMEN’S RUNNING 61

MonM

T

Tue

Fartlek run

1

Rest

15 min easy 8 x (20 sec hard/ 1:40 easy) 15 min easy Fartlek run

2

Rest

15 min easy 8 x (1 min hard/ 2 min easy) 15 min easy Hill repetitions run

3

Rest

12 min easy 10 x (30 sec hard uphill/1:30 easy) 12 min easy Fartlek run

4

Rest

15 min easy 8 x (20 sec hard/ 1:40 easy) 15 min easy Hill repetitions run

5

Rest

10 min easy 7 x (1:30 hard uphill/2:30 easy) 10 min easy Interval run

6

Rest

10 min easy 6 x (2 min hard/ 2 min easy) 10 min easy Fartlek run

7

Rest

12 min easy 10 x (20 sec hard/ 1:40 easy) 12 min easy Interval run

8

Rest

10 min easy 5 x (3 min hard/ 2 min easy) 10 min easy

Wed

W

Easy run or cross-training

Thu Th

40 min easy

40 min easy 5 min moderate

Easy run

Fast finish run

45 min easy

35 min easy 10 min moderate

Easy run

Fast finish run

45 min easy

40 min easy 10 min moderate

40 min easy

Easy run or cross-training

Easy run

Fast finish run

40 min easy

40 min easy 5 min moderate

40 min easy

Easy run or cross-training

Easy run

Fast finish run

45 min easy

45 min easy 10 min moderate

45 min easy

Easy run or cross-training

Easy run

Fast finish run

50 min easy

50 min easy 10 min moderate

45 min easy

Easy run or cross-training

Easy run

Fast finish run

45 min easy

40 min easy 10 min moderate

45 min easy

Easy run or cross-training 45 min easy

Sat

Fast finish run

40 min easy

Easy run or cross-training

F

Easy run

40 min easy

Easy run or cross-training

Fri

Easy run

Tempo run

50 min easy

15 min easy 15 min moderate 15 min easy

Sat

Easy run or cross-training

Sun

Sun Long run 8 miles easy

40 min easy

Easy run or cross-training

Long run 9 miles easy

40 min easy

Easy run or cross-training

Long run 10 miles easy

45 min easy

Easy run or cross-training

Long run 8 miles easy

40 min easy

Easy run or cross-training

Long run 12 miles easy

45 min easy

Easy run or cross-training

Long run 14 miles easy

45 min easy

Easy run or cross-training

Long run 10 miles easy

45 min easy

Easy run or cross-training

Long run with fast finish

50 min easy

15 miles easy + 1 mile at moderate pace

KEY: MIN = MINUTES | SEC = SECONDS

The First Marathon Is Always A PR!

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WOMEN’S RUNNING | OCTOBER 2017

A marathon is a marathon, regardless of whether your goal is to complete the distance for the first time or set a new PR. Although our PR plan was designed especially for marathon veterans seeking to improve

their time, you can easily adapt it to the goal of just finishing. Here’s how: Do all of your long runs at low intensity, and complete the following sequence of distances over the 16 Sundays of the plan: 6, 7,

M

9

Rest

T

W

Th

Interval run

Easy run or cross-training

Easy run

Tempo run

50 min easy

15 min easy 20 min moderate 15 min easy

10 min easy 4 x (4 min hard/ 3 min easy) 10 min easy Hill repetitions run

10

Rest

12 min easy 8 x (30 sec hard uphill/1:30 easy) 12 min easy Progression run

11

Rest

20 min easy 3 x (3 min moderate/ 2 min hard/5 min easy)

Progression run

12

Rest

25 min easy 3 x (3:30 moderate/ 1:30 hard/5 min easy)

Hill repetitions run

13

Rest

12 min easy 8 x (30 sec hard uphill/1:30 easy) 12 min easy Progression run

14

Rest

30 min easy 4 x (4 min moderate/ 1 min hard/5 min easy)

Progression run

15

16

Rest

Rest

50 min easy

Easy run or cross-training

Tempo run

45 min easy

15 min easy 15 min moderate 15 min easy

Easy run

Tempo run

55 min easy

15 min easy 25 min moderate 15 min easy

50 min easy

Easy run or cross-training

Easy run

Tempo run

55 min easy

15 min easy 30 min moderate 15 min easy

50 min easy

Easy run or cross-training

Easy run

Tempo run

50 min easy

15 min easy 20 min moderate 15 min easy

45 min easy

Easy run or cross-training

Easy run

Tempo run

55 min easy

15 min easy 35 min moderate 15 min easy

50 min easy

Easy run or cross-training

30 min easy 4 x (4:30 moderate/30 sec hard/5 min easy)

50 min easy

Fartlek run

Easy run

12 min easy 6 x (2 min hard/ 2 min easy) 12 min easy

45 min easy

8, 6, 9, 10, 11, 7, 12, 14, 16, 8, 18, 20, 12, 26.2.

Treat Wednesday and Saturday workouts as optional. Do them only if you have the time and energy and can com-

Easy run

45 min easy

Easy run or cross-training

F

Sat

Sun

Easy run or cross-training

Long fartlek run

50 min easy

2 miles easy 14 x (¼ mile at moderate pace/ ¾ mile easy) 1 mile easy

Easy run or cross-training

Long run with fast finish

45 min easy

11 miles easy + 1 mile at moderate pace

Easy run or cross-training

Long run with fast finish

50 min easy

15 miles easy 1 mile at moderate pace 1 mile at hard pace 1 mile at 10K pace

Easy run or cross-training

Long fartlek run

50 min easy

2 miles easy 16 x (½ mile moderate/ ½ mile easy) 2 miles easy

Easy run or cross-training

Long run with fast finish

45 min easy

10 miles easy + 2 miles moderate

Easy run or cross-training

Marathon pace run

55 min easy

2 miles easy 16 miles moderate 2 miles easy

Easy run or cross-training

Long run with fast finish

Easy run

Tempo run

50 min easy

15 min easy 25 min moderate 15 min easy

50 min easy

10 miles easy + 2 miles moderate

Fast finish run

Easy run or cross-training

Easy run + strides

Marathon

35 min easy 10 min moderate

40 min easy

20 min easy + 5 x 15 sec hard with full recovery

plete them without compromising your performance in the other workouts. One option is to leave these sessions out of your routine initially, and then gradually phase them in as your fitness improves.

Reduce the number of intervals/repetitions in each Tuesday workout by one.

So, for example, instead of doing 8 x 20 seconds hard in Week 1’s fartlek run, do 7 x 20 seconds.

OCTOBER 2017 | WOMEN’S RUNNING 63

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TECH AWARDS 2017

The team at Women’s Running plus a squad of testers put the latest running and fitness gear to the sweat test to determine this year’s must-have products for every runner.

FOR THE TECH AWARDS THIS YEAR, we took a wider view when we thought of the word “tech.” In the past, these awards had been limited to wrist-worn gadgets and analytical gizmos, but this year we considered tech to be any product that could make running easier, safer or faster and utilized new technology, whether that meant in creation or function. That led to our slew of testers trying out everything from vibrating foam rollers and fitness trackers to bone-conduction headphones and shoes made from algae (seriously!). After countless hours of testing and more than 50 product reviews, we narrowed down our top picks to 18 clever products organized into five helpful categories.

Turn the page and prepare to geek out.

by Bethany Mavis photography by Oliver Baker

OCTOBER 2017 | WOMEN’S RUNNING 65

TECH AWARDS 2017

FOR THE Early Adopter GARMIN FORERUNNER 935 $500, garmin.com

VIVOBAREFOOT ULTRA 3 BLOOM $85, vivobarefoot.com

MIO SLICE $129, mioglobal.com

This is the ultimate endurance athlete’s watch. If you only run, this watch may be over the top in its capabilities, but it’s amazing for the multisport-minded. It lets you track everything from running, cycling and both pool and open-water swimming to cross-country skiing and paddle sports. With built-in GPS, heart rate, sleep tracking and smartphone notifications—and the ability to sync to Strava, Garmin Connect and even open your daily TrainingPeaks workout from your wrist—you have everything you need to reach your goals in one watch. It also offers performance-monitoring features to let you know if you’re over- or under-doing it.

These crazy-looking shoes are made entirely from algae—yes, you read that right. This lightweight, amphibious pair utilizes a technology that harvests algae biomass from freshwater sources and turns it into a foam, something traditionally made from petroleum ingredients.

This tracker goes beyond just counting your steps—it uses a proprietary metric that takes into account your heart rate and delivers a PAI (or “Personal Activity Intelligence”) score. You get “credit” for anything that increases your heart rate, like spin classes, playing with your kids or yoga.

The shoes are a take on the barefoot running trend, meaning they’re great for strengthening the entire foot and lower leg, but you should only wear them in moderation at first to avoid injury. They’re breathable and drain water well, but if you wear them sockless, they might suction to the bottom of your foot.

GEEK-OUT FACTOR: VivoBarefoot reports that one pair of men’s size 9 Bloom shoes returns 57 gallons of clean water to the habitat and reduces 40 balloons worth of carbon dioxide from the atmosphere. How’s that for eco-friendly?

Testers had varying opinions on the fit of the watch—some were able to find a comfortable position, while others couldn’t quite cinch it to the right tightness or were bothered by it while they slept. Its more holistic approach to tracking activity was motivating, even if it doesn’t serve as the best run-specific watch (it tracks steps and heart rate but won’t reveal your stats like distance and time while on the move).

GEEK-OUT FACTOR: If you find it comfortable enough to wear at night, it uses heart rate to track the different stages of sleep so you can analyze your nights over time.

For all its high-tech (and perhaps intimidating) features, it was surprisingly simple to set up, navigate and sync with other devices and apps. Despite its compact package (weighs 49 grams), the Forerunner 935 did slightly overwhelm slim wrists.

GEEK-OUT FACTOR: You could wear this watch for an ultramarathon—its rechargeable battery lasts up to 24 hours in GPS mode!

TESTERS REVEAL:

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WOMEN’S RUNNING | OCTOBER 2017

TESTERS REVEAL:

TESTERS REVEAL:

FOR Chasing a P.R. POLAR M430 $230, polar.com

JAYBIRD X3 $130, jaybirdsport.com

GARMIN RUNNING DYNAMICS POD $70, garmin.com

OAKLEY RADAR PACE PRIZM ROAD $449, oakley.com

This waterproof Polar provides more than the data you’d expect from a run watch (think: heart rate, sleep and activity tracking, and workout time and distance).

It also has “Smart Coaching” capabilities that can monitor training load, track your recovery status and provide training plans for 5Ks up to marathons based on your goals.

If the credit for your best workouts goes to the music you were listening to, then having high-quality, sweat-proof headphones is a must. These fully customizable Bluetooth headphones deliver top-notch audio performance for sport headphones, contain eight hours of sound on a single charge and have multiple tip, fin and headphone orientation options (over or under your ear) so you can find your ideal fit.

This grape-sized device can serve as a tiny run coach to help improve your running efficiency and form. Weighing less than half an ounce, it clips onto the back of your shorts and tracks six key metrics, including cadence, ground contact time, stride length and vertical oscillation. It syncs with a compatible Garmin device (such as the Forerunner 935 on page 66).

Part eye protection, part tiny coach, these sunnies provide real-time data, including pace, distance, heart rate and cadence by pairing with external and internal sensors. Revealing how this info reflects your progress toward your specific training goals, they give you in-themoment coaching.

TESTERS REVEAL: Heart-rate

tracking accuracy, lap counting for the bike and run (not swim), and impressive battery life (it offers GPS recording options to extend it) were the highlights.

Testers wished, however, that the two Polar apps it pairs with (Flow for activity summaries and Beat for workout coaching cues) could be combined into one.

GEEK-OUT FACTOR: The watch includes a five-minute fitness test to estimate your VO2 max, which you can take regularly to see how you improve and to help you push yourself during workouts.

TESTERS REVEAL: The

setup was simple, and some testers were shocked by how secure the fit was; however, others (with relatively small ears) never found a perfect fit.

GEEK-OUT FACTOR: If you really want to customize your sound, Jaybird’s MySound app allows you to adjust your sound profile (like your bass and treble) exactly to your liking, and your settings are saved in the headphones.

The setup is crazy simple—it practically syncs itself with your Garmin watch— and the stats are helpful if you’re looking to take your running to the next level. Finding all the metrics info in the Garmin Connect app, though, isn’t intuitive for inexperienced users.

GEEK-OUT FACTOR: There’s not an on/off button—it “wakes up” when it senses movement, and the replaceable battery can easily last up to a year (assuming you use it an hour every day). One fewer thing to charge!

TESTERS REVEAL:

These are built for speed—they won’t provide feedback unless you’re running (not walking). The voice activation uses a microphone and is a handy feature, but testers did feel self-conscious about talking to their sunglasses in public.

GEEK-OUT FACTOR: While the price is steep, you’re partly paying for high-quality shades— they fit securely and have UV and impact protection in the lenses, plus an extra set for low-light conditions. They can even replace headphones; you can control your music from the touchpad near the temple.

TESTERS REVEAL:

OCTOBER 2017 | WOMEN’S RUNNING 67

TECH AWARDS 2017

FOR THE mother runner GARMIN VÍVOSMART 3 $140, garmin.com

BOB REVOLUTION FLEX LUNAR $470, bobgear.com

2XU POSTNATAL ACTIVE MATERNITY TIGHTS $200, 2xu.com

This slim fitness tracker is designed for all-day wear, as it constantly monitors your stress level—it uses heart-rate variability on your wrist to determine whether your current stress level is low, medium or (eek!) high on a little graph. When your stress level does reach that top level, you can take that as a sign to go for a walk, step outside or even follow the relaxation breathing exercise on the tracker to get your stress under control.

The newest offering from the well-established jogging stroller brand adds an important element to running with little ones: visibility. For the first time, BOB added full panels of an ultra-reflective geometric print to the canopy and sides of the stroller that illuminate when headlights hit them, making morning and evening jogs safer. The “flex” in the name also refers to the adjustability of the padded handle—it easily rotates into nine positions so parents of different heights can each comfortably run with a child.

These aren’t just high-waisted yoga pants— these are legit compression tights from a brand that prides itself on its compression technology, testing and fabrics. The tights feature compression panels specifically designed to help your abdominal muscles recover from either a natural or C-section delivery. Made with a seam-free tummy panel (so it doesn’t irritate a C-section incision) and a wicking Lycra material, these tights are meant to provide support for the postpartum body, from everyday wear to yoga and running.

TESTERS REVEAL: Besides

the stress tracking, testers loved that the Vívosmart 3 is waterproof, a feature that’s especially handy for sleep-deprived moms who may forget to take it off. You can swim in it, shower in it or bathe little ones, worry-free!

GEEK-OUT FACTOR: In addition to wrist-based heart-rate monitoring, a step counter and the ability to sync with your smartphone for text and call notifications, this sleek-looking watch is the first Garmin tracker to also estimate your VO2 max and give you a “fitness age,” something you can improve with regular exercise. It can also automatically detect when you’re exercising, whether you are cycling, swimming or running.

68

WOMEN’S RUNNING | OCTOBER 2017

TESTERS REVEAL: This

stroller comes with all the thoughtful details you’d expect from this brand, including internal pockets for holding sippy cups and toys, a super-padded seat, an extra-large UPF 50+ canopy and easy twostep folding. The voluminous storage space underneath (it’s 15 percent larger compared to other models) was handy for things like storing a diaper bag for a trip to the park, but it made the head clearance in the seat lower, making testers wonder if kids might outgrow the stroller sooner.

GEEK-OUT FACTOR: You can call this an all-terrain stroller—it offers a top-of-the-line suspension system so baby has a cushy ride no matter how bumpy it gets out there.

These pants keep everything in place; they fit so well that they don’t slip around or slide down, even when wearing them all day. One tester said the tights “made me feel fantastic and confident in my post-pregnancy body,” though the relatively boring solid-black aesthetics could use some work.

GEEK-OUT FACTOR: The compression, which is on the moderate to firm end of the scale (22–25 mmhg), specifically targets two of the locations on the body that need the most help when recovering from a pregnancy: the lower back and the pelvic floor muscles.

TESTERS REVEAL:

FOR Safety SCOSCHE LITFIT $30, scosche.com

NATHAN NEUTRON FIRE RX RUNNERS’ HEADLAMP $55, nathansports.com

AFTERSHOKZ TREKZ TITANIUM $130, aftershokz.com

STRAVA BEACON $8 per month, strava.com

If you’re going to be running with an armband anyway, you might as well make it a light-up LED armband to protect your smartphone, keeping you safer when you’re out on the roads.

The newest iteration of this headlamp is also the lightest ever, plus it kicks out 160 lumens of light (versus 115 from the original version). The weather-resistant headlamp features one main bright-white LED spotlight and two strobe strips on either side that turn red, green or blue.

These bone-conducting Bluetooth headphones deliver music through your cheekbones rather than in your ear, keeping your ears open to the sounds around you.

Part of the Premium membership on the popular athlete social network is a feature called Strava Beacon, which allows you to send a link to three safety contacts of choice, and it allows them to click on the link and see your exact location in real time.

It gives both you and your loved ones peace of mind that if something goes wrong during a run, they know exactly where you are and can send help.

TESTERS REVEAL: The

neopreneVelcro combination in the armband provided a secure fit, and the touchscreen controls on the phone worked seamlessly through the screen protector (which is weather- and sweatproof). The built-in key slot was also convenient.

GEEK-OUT FACTOR: The rechargeable armband case offers bright white LED lights in three modes— solid and two flashing.

TESTERS REVEAL: The

colored lights and main spotlight don’t have to be on at the same time.

The white light, which can be extremely bright, is great for lighting your path on unfamiliar routes, but the colored lights are fine on their own for keeping you visible. While the headlamp is pretty comfortable worn on the head, the strap is adjustable enough that you could wear it on your arm without it bobbing around.

GEEK-OUT FACTOR: The rechargeable battery provides 20 hours of burn time, and in addition to the lights, the entire strap is made from reflective material, so you’re visible from 360 degrees.

While pretty much every tester was skeptical of wearing headphones that don’t go in your ears, they were pleasantly surprised by the sound quality and comfort. For some, they were more comfortable to wear for long periods of time, while others found the titanium wrap-around band weighed a little heavy on the tops of their ears after long-term use. The built-in volume buttons make adjustments relatively simple, and they come with earplugs so that you can use them on a plane without hearing your neighbors.

GEEK-OUT FACTOR: You can get up to six hours of use on a single charge, and the noise-canceling microphone allows you to use them for calls and voice commands in addition to music.

TESTERS REVEAL:

For Strava users, setup is seamless (and doesn’t take too much effort for non-Strava users). Testers found it extremely accurate—just make sure the safety contacts stay up to date and Beacon is turned on before you start a workout. The emergency contacts don’t need to have any specific app on their phone—they just have to click the link they receive via text.

GEEK-OUT FACTOR: The Beacon feature is also an awesome tool to use for a mid-run meet-up or race participant tracking.

TESTERS REVEAL:

OCTOBER 2017 | WOMEN’S RUNNING 69

TECH AWARDS

FOR Recovery zen HIDRATE SPARK 2.0 $55, hidrate.com

BOSE SOUNDLINK REVOLVE $200, bose.com

FITBIT CHARGE 2 $150, fitbit.com

TRIGGER POINT GRID VIBE $100, tptherapy.com

It’s easy to get behind on fluid intake. That’s where the Spark 2.0 comes in—it has a sensor within the 24-ounce bottle to record how many ounces of water you’re taking in and glows to remind you to drink water if you’re not on track to meet your personalized hydration goal.

When it comes to wireless speakers for listening to music between workouts, Bose has thought of everything. This pint-sized, waterproof Bluetooth speaker is easy to take on the go and delivers high-quality sound in 360 degrees.

The biggest recovery perk for the Charge 2 is its sleep tracking feature—it uses your heart rate to track which state of sleep you’re in (light, deep or REM). It also tracks steps and activities, estimates your VO2 max (and shows how you compare to people your age) and allows you to enter water, calories and weight into the app so you can have a holistic view of your current fitness level.

Kick your foam rolling up a notch with a vibrating foam roller. This compact roller utilizes the brand’s signature GRID foam on the outside and features a vibration frequency designed specifically to make foam rolling hurt less so that you can roll longer and deeper.

TESTERS REVEAL: Easy

Testers were surprised by their own drinking inconsistency—the bottle helped them stay more hydrated throughout the day. It takes some adjusting to remember to set the bottle down right before and after refilling (otherwise, it’s very inaccurate).

GEEK-OUT FACTOR: It syncs up with fitness trackers, such as Apple Watch and My Fitness Pal, via Bluetooth. When the location services are turned on, the app knows the last place it paired with the bottle so you can retrieve it if you left it somewhere.

TESTERS REVEAL:

70

WOMEN’S RUNNING | OCTOBER 2017

to set up and use, this speaker absolutely lived up to expectations. The 12-hour (all-day!) battery life was a big plus.

GEEK-OUT FACTOR: Even if you don’t have your phone on you, you can use the button on the top of the speaker to access Siri or Google Now and send a text.

Simple as that!

The sleek watch had a high-end feel, and its simplicity was a big hit—setup is a breeze, and there’s only one button. The movement reminders (250 steps per hour!) were handy for those with desk jobs.

GEEK-OUT FACTOR: One feature guides you through breathing sessions based on your heart rate to help you get your stress levels and blood pressure under control.

TESTERS REVEAL:

The vibrations do seem to relax muscles more—if you stopped over one spot, it really felt like a massage, minus the stranger touching you. Second-floor apartment dwellers should put down a yoga mat when they roll so as not to disturb downstairs neighbors (the vibrating against hardwood floors gets loud!).

GEEK-OUT FACTOR: The rechargeable battery lasts for two hours, and the size is compact enough (12 inches long and 3.5 inches in diameter) that you can keep it in your car or travel with it.

TESTERS REVEAL:

YOGA

Your Way

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.

TRY A YOGA ROUTINE at velopress.com/yoga.

Be the first to hear about exclusive sweepstakes, training plans, healthy recipes, new running gear and more by signing up for the Women’s Running newsletter. womensrunning.com

WOMEN’S RUNNING MARKETPLACE

Sage Rountree,

PARTING SHOT

This year, the United Airlines Rock 'n' Roll Los Angeles Half Marathon is teaming up with Stan Lee's Los Angeles Comic Con. Both costume-themed events will take place in downtown LA on Halloween weekend (Oct. 27–29), and athletes who take part in the Super Hero Challenge (attend at least one day of Comic Con and race either the 5K or the half marathon) will earn an exclusive special-edition medal in addition to the finisher's medal!

72

WOMEN’S RUNNING | OCTOBER 2017

who cares that this watch knows your average stride is 1.67 meters?

she does.

Garmin.com/forerunner

Alexi Pappas, Garmin-sponsored elite runner, 4:36.98 miler Š2017 Garmin Ltd. or its subsidiaries

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