ALL

N E W! BEGINNER’S SPECIAL
EXPERT ANSWERS TO 12 KEY QUESTIONS

LATE–NIGHT
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THAT WON’T
8
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MAKE YOU FAT EXERCISES
Crazy-Tasty
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And GLUTES in Just
5 MINUTES

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MAY 2015
RUNNERSWORLD.COM

ON THE RUN
WITH LARRY BIRD
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 WARMUP MAY
2015

CONTENTS RAVE RUN EDITOR’S LETTER THE LOOP

10 14 16

88
RUNNING
THE WORLD:
PARIS
The pleasures of pairing
the world’s best wine with
lovely miles along the Seine.
BY EMMANUELLE BLANCK
AND LAUREN SELIGMAN
COV E R P H OTO G R A P H B Y H O L LY A N D R E S ; G R O O M I N G B Y K AT H Y VA R G A / Z E N O B I A
T H I S PAG E : P H OTO G R A P H B Y V É R O N I Q U E D E V I G U E R I E

ON THE COVER 71 BEGINNER’S SPECIAL 78 TRAINING SPECIAL 90 100

Answers to 12 Key Questions......... 71 “CAN I ASK YOU RUN LIKE NATIVE SUN ON THE RUN WITH
SOMETHING?” MEB LARRY BIRD
Late-Night Snacks ...................... 56
Power Meals............................... 50
8 Core Exercises ......................... 62
Run Smooth.................................78
Run Happier ............................... 58 Listen up, newbies! To stride as Navajo marathoner A few words from
Fitness Trackers .......................... 66 Our experts have smoothly as this Craig Curley might the Boston Celtics
Larry Bird.................................. 100 time-tested answers Boston champ, make it big, but not legend on his other
to your most improve your form if it means forsaking obsession—running.
pressing questions. with his techniques. his heritage. INTERVIEW BY DAN
BY LISA MARSHALL BY MEB KEFLEZIGHI BY BRUCE BARCOTT SIMMONS

MAY 2015 RUNNER’S WORLD 3

WHEN YOU’RE
HALFWAY HOME.
WHO WILL YOU BE?

DICKS.COM
 CONTENTS

WE’RE ALWAYS
RUNNING AT
19 RUNNERSWORLD.COM

OH, SNAP!
On Snapchat? Follow
us at runners.world for
quick training tips from
Bart Yasso, behind-the-

52
scenes photos and
video captured at RW
HQ, and much more.

HUMAN RACE PERSONAL BEST

19 Back Story Desi Davila Linden TRAINING

won’t back down in Boston. 40 The Power of Two Pair routine
20 Flash from the Past Retro race runs with these workouts to take
singlets get another look. your training to the next level.

P H OTO G R A P H S B Y C H R I S M C E N I RY ( DAV I L A ); M I TC H M A N D E L ( T E A ); M AT T R A I N E Y ( BAS I L ) ; K E V I N M O R R I S /C O R B I S ( F I N I S H L I N E )

22 I Ran It Off! In 24 hours, he’ll run 42 The Starting Line Never raced?
the Boston Marathon four times.
High-heat
You’re missing out. Make the
move from the ’mill to a 5K.
TRAINING VIDEO
24 Runner by the Numbers Patriots’
cooking methods
Day is one streaker’s Thanksgiving. like grilling and 44 The Fast Lane Crank it up on Give your midsection
frying vaporize rugged terrain to gain more than some postrun attention
24 Go You! One bombing survivor the delicate
will toe the line in Hopkinton on flavors and better times. with the standing core
April 20—with a prosthetic leg. health-boosting 46 Ask the Experts What’s better for routine found on page 62.
compounds in
most fresh herbs. weight loss: speed or hill work? Watch it demonstrated
26 Change of Pace A blind Olympi-
Instead, add at runnersworld.com/
an now leads disabled youth. them at the very 48 Race Prep How to tell if you’re
standingcore.
28 Road Scholar Is running coast end of cooking racing too much—or not enough.
or when cooling
to coast cool...or crazy? dishes.
FUEL
BY PETER SAGAL
50 Beyond White Rice Creative
30 Ask Miles Your etiquette guru. toppings add flavorful flair
31 The Pulse You can hear these to these whole-grain varieties.
famous fans from a mile away. 52 Fridge Wisdom Herbs infuse
32 The Fast Life When a legend tells meals with fresh nutrients.
you to eat bacon, eat bacon. 54 Quick Bites Snack on these six
BY LAUREN FLESHMAN picks before you snooze.

NEWSWIRE
34 Intersection Culture on the run. 56 The Runner’s Pantry This Italian
staple is a slice of heaven.
RACES+PLACES Get complete coverage
MIND+BODY
of the Boston Marathon
Throughout 58 Happy Hour Set yourself up on April 20—including
103 Brooklyn Half A hip expo sets this issue, look for miles and miles of bliss. exclusive race previews,
the tone for this race. for the logo above
to find stories 62 The Body Shop Postrun, tack on elite interviews, videos,
106 Trending Bibs ’n’ brews. related to the these yoga-inspired core moves. and minute-by-minute
Boston Marathon.
Created by RW 64 Should I Try It? Acupuncture race-day updates—at
Design Director runnersworld.com/
I’M A RUNNER Benjamen Purvis—
GEAR bostonmarathon.
who was inspired
by the race’s 66 Data In, Fitness Up Track it all—
iconic colors—
120 Chris Laudani Meet the bartend- it debuted in our from mileage to Z’s—with these
er they call the “Boston Shoveler.” May 2014 issue. smart new activity monitors.

6 RUNNER’S WORLD MAY 2015

 NO PHONE REQUIRED.

Speed & Music Phone-Free Live Online

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timex.com/one
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 RAVE RUN

THE
PALOUSE,
IDAHO
RUNNER
Ian Engerbretson

THE EXPERIENCE
The Palouse is a region
that covers roughly
2 million acres on the
border of Idaho and Wash-
ington. Seemingly endless
dirt farming roads rise and
fall over hills blanketed in
wheat, barley, and legume
crops. The visual effect
of the undulations makes
it feel like you’re running
through “waves of land,”
says Engerbretson. This
spot, located just a couple
miles north of Moscow,
Idaho, guarantees a quiet
morning run, save for a
passing tractor or two.

FAST FACT
Prehistoric dust storms
formed the rolling terrain;
they blew a yellowish, fer-
tile sediment called loess
that built up over time.

WHILE YOU’RE THERE

Join the Palouse Road
Runners on Sundays for an
eight- to 12-mile run from
Friendship Square in Mos-
cow. Afterward, grab an
organic cup o’ joe at One
World Café nearby.

CROSS-TRAIN
A 30-minute drive north
takes you to Kamiak Butte,
where you can hike up to
its 3,641-foot peak, take
in sweeping views of the
Palouse, and pitch a tent.

RACE NEARBY
Snake River
Half Marathon
March 2016

PHOTOGRAPHER
Ben Herndon

FOR DIRECTIONS,
RESOURCE INFORMATION,
AND DOWNLOADABLE
WALLPAPER IMAGES, VISIT
RUNNERSWORLD.COM/
RAVERUN.
MAY 2015 RUNNER’S WORLD 11
 #SEEMYRUN
New Balance sent Fresh Foam on a journey to capture what running looks like in
some of the country’s most iconic locations. These are the stories of #SeeMyRun.

Erika/ SAN DIEGO, CALIFORNIA

RUNNING IN SAN DIEGO

San Diego is the combination of perfect weather conditions and amaz-
ingly talented runners. It’s called “America’s Finest City” for a reason.
FRESH FOAM ZANTE
“Good mix of comfort, FAVORITE RUNS
ample flexibility, and
breathability. It feels like Mission Bay and the Boardwalk in Pacific Beach. Before sunrise it
a slipper with pillows feels like my own remote beach before the world is awake.
underneath my feet.”
FINDING MOTIVATION
My family, friends, clients, and co-workers motivate me. My goal in
life is to inspire other people to live healthy.
 FRESH FOAM ZANTE
“I think they really
nailed it. The overall
construction is great,
it feels so light and fresh
on my foot. Fresh Foam
is a game changer.”

Joel/ PORTLAND, OREGON

RUNNING IN PORTLAND
From Forest Park (31 miles of urban park) to the waterfront that
overlooks the city skyline, we have so many unique paths you
really can’t find anywhere else.

FAVORITE RUNS
Forest Park, the Portland Waterfront, and Pier Park in St. John’s.

FINDING MOTIVATION
I love to compete. I always look to see how much faster my body
will allow me to go. I want to catch everyone in front of me and
stay ahead of everyone behind me.

Where will running take you?

See more stories from around the world at
newbalance.com/seemyrun
 EDITOR’S LETTER

MANY HAPPY RETURNS

up. Floodgates open and stress

melts. You feel clean, spent, in-
vigorated. (Yes, you sweat when
you swim, but it’s like singing at
a rock concert. Something comes
out but you barely notice.)
The calorie burn Nothing
gets the oven hotter than run- An alternate way around Lehigh
University’s cross-country course
ning. One reason I run at all is so
I can eat freely. But my nondiet—
three squares, snacks, a glass of The May/June Where are my hips? Are my glutes
issue of Running
wine (or two) with dinner—has Times features firing, generating energy behind
a terrific trail-
earned me five pounds and ac- running package me? So I run taller and easier.
quainted me with an unfamiliar and poses a A sense of flow Running lacks
provocative
notch on my belt. This is not my question: Is 100 a glide phase, those sublime few
miles the new
best self—my running self. marathon?
beats when you’re just riding
Fitness Town loop, a four- your exertion through the water
miler near our office, normally or over the snow. Instead, it has
takes me 32 or 33 minutes. On my a swing phase, where you drive
THE BEST THING I’VE DONE for my run- first run back, it took 40. And I one leg forward while pushing off
ning lately was to stop running. was pushing it! I’m 47, and the the ground with the other foot.
Sounds heretical, but for the past cold calculus of fitness is clear: It It’s a choppier sensation. But I’ve
few months, rather than running takes more time to gain and less internalized that sense of flow
four or five days a week, I swam time to lose. Running consistently and am covering ground more
two days and went cross-country is the best way to oil a key cog in smoothly. It helps that I’ve also
skiing another two or three. If I my health and well-being. If you’ll be adopted parts of Meb Keflezighi’s
in Boston for
ran at all, it was once a week, a Camaraderie Few things feel the marathon, postrun routine (page 78).
stop by our expo
few easy miles. The reasons more solitary than swimming. booth or seminar
A rested, resilient, cross-
were mostly practical: I have a Head down, goggles fogged, series at Hynes trained body What with all that
Convention
big triathlon goal this year, and senses blunted. And cross-coun- Center. I plan to kicking, reaching, and pulling,
swimming is my weakest link. try skiing doesn’t exactly appeal report from
the press truck,
my hips, glutes, and upper-back
And here in Pennsylvania, snow- to the masses (or to my kids). So as in years past muscles—ignored by many run-
(above).
storms and sub-freezing “highs” I was spending all my exercise ners—are stronger than ever. Had
hit us day after day. I grew up in time alone. Now I spend more of I trained all winter for a spring
Michigan, where these condi- it with family, friends, and col- marathon, I believe my various
tions are known as “winter,” and leagues, and I’m reminded that woes (left hamstring, right hip
we dashed into it with skis, sleds, running conversations are often flexor...) would’ve gotten worse.
and skates, thumbing our noses the truest, funniest, deepest in- Instead, they’ve gone away.
at the season while reaping its re- teractions I have all day. I’m back up to three or four
wards. So as the snow kept falling As much as I missed those runs a week now, 20 miles total,
here in March, I kept skiing. things, running is adaptable. You and a sharpness has replaced that
But after a while, I began to can put it aside, do something vague longing, as though every
feel a vague, low-grade longing. else, and then return to apply loose screw has been tightened
When I started to run again, what you’ve learned. Here are The debut issue down. This is why, for me, run-
of Rodale’s Organic
what had been lacking snapped some things I brought back to my Life came into the ning is far more than a workout.
into view. Here’s what I missed running that have improved it: world down It’s a method for living, a daily
the hall from my
most, am happiest to get back, Better form I’ve been trying office. It’s great, dose of positive change. I hope
and it’s about
and believe running delivers for years to lower my shoulders, much more than
this, and every, issue reminds you
better than anything else: center my hips, open my stride. a certain kind of of what you love about running
food. It celebrates
The sweat Sure, skiing is a Since swimming and skiing are the joy that comes and inspires you to find your own
workout, and afterward I had about lengthening, and getting from doing what
you do all day with
best way forward.
to hang my base layer up to dry. stronger and more fluid at your intention.
But there’s no substitute for the periphery, they have improved DAVID WILLEY
cathartic sweat a good run froths my posture and proprioception. EDITOR-IN-CHIEF @DWilleyRW

14 RUNNER’S WORLD MAY 2015 PHOTOGRAPH BY REED YOUNG

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 THE LOOP THE OUTTAKE

Scott Douglas, RW’s senior

content editor, spent two THE STATS
months collaborating with

58
THE INBOX Meb Keflezighi on the
newly published Meb for
RUNNING CONTROVERSY Mortals, even having the
“WTF, USATF?” (April) didn’t
Olympic silver medalist
seem to serve any purpose
and 2014 Boston Marathon
but to create ill feelings and
winner over to his house Percent of runners
confusion. It intensifies a toxic
tone that a few savvy social
for a couple of working track their runs
days. (Douglas’s dog Peanut isn’t keen on strangers and
media members have stirred,
needed a peanut-butter-filled-chew-toy distraction.) Last
with a GPS or
and it certainly won’t gain fans
April, Douglas was one of the first journalists to speak to smartwatch
or participants in our sport.
Keflezighi after he became the first American man to win
DEENA KASTOR, MAMMOTH LAKES, CALIFORNIA

27
Boston in 31 years. “I started crying,” Douglas says. “Meb
put his hand on my shoulder, and said, ‘It’s okay, man.’ I
I think “WTF, USATF?” was
cried because, after all he’s been through—the injuries and
a fair overview of what has
doubt—it was such an amazing accomplishment.” Read an
transpired over the last two-
excerpt of the book on page 78.
plus years. I believe for most
athletes, it’s a case of “don’t
Percent use a
bite the hand that feeds you”— mobile app
With a personal best of 2:08:37, Meb is the fastest
otherwise we might hear more
marathoner to hang at the Douglas pad, but he’s not

8
outrage and less muttering.
the only swift guest the writer has hosted. Here, his
KEVIN M C DERMOTT, VIA RUNNERSWORLD.COM
futon’s marathon PR list:
TENACIOUS TROTTER
I was inspired by your story
on Ernie Andrus (“Grind of
2:09:28
Bill Rodgers,
2:14:56
Nate Jenkins, 2009
Percent use a
the Ancient Mariner,” March).
four-time Boston World Championships regular watch
He’s living proof that you’re
Marathon winner marathoner
never too old to start running.

7
Go, Ernie, Go!
CHRISTINE J., WASHINGTON TOWNSHIP, NEW JERSEY
2:12:26
Mark Conover,
2:15:51
Jim Hage, three-time
TAKING THE HELM
winner of the 1988 U.S. Olympic Marathon
“Women in the Lead” (March)
was great, but it would have
U.S. Olympic Trials qualifier Percent don’t track
been even better if you had
Marathon Trials their workouts at all
included Desiree Peterkin-Bell,
the race director of the Phila-
2:13:28 2:17:01
Chris Chattin, two-time
Find reviews of
delphia Marathon. seven activity
Keith Dowling, 2003 U.S. Olympic Marathon
EFUA ORLEANS-LINDSAY, VIA EMAIL
World Championships Trials qualifier trackers on page 66.
marathon competitor
CORRECTIONS: In “40 Million Based on 4,278 responses
Steps Around the World” (April), to an online poll
the photo on page 85 was taken
in Wisconsin, not Minnesota.
THE BRIGHT IDEA
We neglected to credit Alissa
Rumsey, R.D., for providing food Our Green Eggs and Ham oatmeal recipe (“Bowled Over,” March)
suggestions and calorie recom- inspired Allan Grossman, a classically trained chef, RW reader,
mendations for “Time to Eat” and runner. “I had to put my own twist on this dish,” he says. So he
(March). Our apologies. kicked it up with his mango hot sauce:

3 mangos or 8 ounces mango puree ¼ cup sriracha hot sauce

Send comments to letters@runnersworld This savory, 1 small can tomato paste 1 cup water
protein-packed
.com. If your letter is published, you’ll dish is a great
1 tablespoon cayenne pepper
receive an RW T-shirt. breakfast-for-
dinner candidate.
RUNNER’S WORLD reserves the right to Peel and dice the mangos. Place mango, tomato paste, cayenne,
edit readers’ submissions. All readers’ and hot sauce in a blender. Add 1 cup water and blend until smooth.
submissions become the sole property of
RUNNER’S WORLD and may be published in any
Pour contents into a small saucepan and heat over medium heat
medium and for any use worldwide. until bubbling. Simmer for 3 to 5 minutes. Serve over hot oatmeal.

16 RUNNER’S WORLD MAY 2015

 THE DEEP TWEET THE IMAGE

“MY TWIN!”
#RWFIRSTRACE

posted
@larryd012575 on
the illustration of
Marc Parent in the
Jan./Feb. issue.

“MY FIRST
XC MEET.
THE QUESTION
“Runners training in “A news day I’ll never
SEPTEMBER 1998.
WHAT IS snow amaze me.” forget.” MORIARTY, NM.
I WISH I STILL
I L LU S T R AT I O N B Y N I G E L B U C H A N A N

—@iamrunningthis —@NMMan
YOUR SIX- “Escorted blind runner for “Stopped 2013, finished
HAD THAT FORM!”
WORD BOSTON 10K leg.”
—@BobGlissmann
2014, return 2016.”
—Kristen Souza
—@airrunlewis

MARATHON “May qualify when I’m “What is the qualifying

Next month, show us
what you indulge in

STORY? eighty-something.”
—Becca Fenstermaker
time anyway?”
—Edward McCarty
postrace on Instagram.
Tag it #RWSplurge
 Finish with a feast.

Disney Wine & Dine Half Marathon Weekend

November 6-7, 2015
Experience a truly enchanted evening at the Disney Wine & Dine Half Marathon.

run
Run through three Walt Disney World ® Theme Parks at night as you enjoy world-
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Race to runDisney.com to register and learn more. © Disney

 BOSTON SURVIVOR ATTEMPTS 26.2 p24 RETRO RACE SINGLETS p20

HUMAN( )RACE p22

POWER COUPLE
OPPOSITES ATTRACT
BACK STORY Ryan [a 2:26

DESI DAVILA
marathoner and
a triathlete] is
always happy.

LINDEN When my train-

ing ramps up and
I’m cranky and
31, ROCHESTER HILLS, MICHIGAN tired, he can pull
me out of a rut.
Linden has quite the history with Boston. It’s where she
made her marathon debut in 2007 and ran the Olympic NOT GONNA TRI
Marathon Trials in 2008. She placed second in 2011 (2:22, When Ryan
outkicked by two seconds) and 10th last year (2:23). On trains for an
Ironman, I’m like,
April 20, she’ll line up in Hopkinton again. —NICK WELDON
“That’s stupid,
no one should
do that.” But at
BOSTON FEVER SWEAT EQUITY the awards cere-
I think I have some big I cast off a long-sleeve mony, they show
performances left in me, shirt during the 2014 NYC these awesome
and there’s something Marathon [she ran 2:28]. videos, and for
about the city and atmo- A friend said, “Someone 15 minutes I’m
sphere that brings out the has a prized possession like, “I want to
best in me. A top-three now.” I said, “That’s dis- do that.” But only
finish would be fantastic. gusting—who would be for 15 minutes.
If the opportunity is there, proud of that shirt?” Then
I won’t back down from a lady posted on my Face- BOSTON STRONG
competing for the win. book wall: “My friend got We were in
your shirt. I’m so jealous!” Boston for the
WORK TRIPS 2013 race. So
I spent February in Kenya CAFFEINATED for our wedding
and Orlando [pictured I love coffee. I left clothes the following
here] to train without behind in Kenya so I could August, we
worrying about weather. bring back 10 pounds of it. made a donation
to the One Fund
CHEERS! CLASSIC ROCKER Boston in lieu
My sister, Natalie, ran I’m a big music fan. My of party favors.
Boston last year [4:06]. husband, Ryan, and I saw
This year, she’ll be coming Bob Seger three times one
to spectate. There’s a good summer. We held down the
chance we’ll have drinks average age of the crowd.
at Bukowski Tavern. They
have a nice beer selection. WATERBUG
I like stand-up paddle-
THE COMEBACK boarding, but any athleti-
I suffered a femoral stress cism I have is negated
fracture in the 2012 Olym- when I do it. It requires
pic Marathon. I took 12 upper-body strength. PUP PARENTING
weeks off and addressed We have a
hip, glute, and core weak- RIO REDEMPTION golden retriever,
nesses. I’m trying to get I hope to make the 2016 Miles, and a
even stronger this year. Olympic Marathon team Chesapeake Bay
and be more familiar and retriever pup we
CALL ME... comfortable at the Games refer to as “The
Close friends call me Des. this time around. Brown Dog.”

PHOTOGRAPH BY CHRIS MCENIRY MAY 2015 RUNNER’S WORLD 19

 H R
FLASH FROM
THE PAST

C O U R T E S Y O F G A R Y C O R B I T T (C O R B I T T ) ; J E R RY C O O K E /C O R B I S ( R U D O L P H ); PAU L J. C O N N E L L / T H E B O S TO N G LO B E /G E T T Y I M AG E S ( B U R F O OT ); JA M E S D R A K E /S P O R T S I L L U S T R AT E D/G E T T Y I M AG E S ( P R E F O N TA I N E 1 970) ; J O H N D O M I N I S / T H E L I F E

The singular distinction of qualifying for the Boston Marathon calls
for, well, a distinctive singlet. That’s the idea behind Tracksmith’s
“BQ15,” a throwback tank available only to those who qualified for this
year’s legendary race. Matt Taylor (left) cofounded the running apparel
brand last year with the notion of pairing classic aesthetics with modern
performance fabrics for men. (Women’s apparel is coming soon.) “We
wanted to celebrate one of the best achievements for amateur distance
runners,” says Taylor, who cross-references orders with the Boston Athletic Association’s BQ15 singlet is available only
qualifiers list. Taylor says more retro Tracksmith singlets are on the way. Which got us to Boston Marathon qualifiers.
thinking about iconic looks that could inspire future designs. —NICK WELDON $70, tracksmith.com

P I C T U R E C O L L E C T I O N /G E T T Y I M AG E S ( S H O R T E R ) ; F R E D K A P L A N / S P O R T S I L L U S T R AT E D/G E T T Y I M AG E S ( P R E F O N TA I N E 19 75) ; J E F F J O H N S O N ( B E N O I T ) ; S T E V E S U T TO N / D U O M O/C O R B I S ( S A L A Z A R )

NEW YORK PIONEER CLUB 1960 OLYMPICS WESLEYAN UNIVERSITY
The NYPC was one of the only In 1960, Wilma Rudolph became RW’s Amby Burfoot wore this
integrated running clubs of its era. the first American to win three gold when he became the first-ever
Ultramarathoning legend Ted medals in a single Games, in the collegian to win the Boston
Corbitt joined the club in 1947. 100, 200, and 4 × 100-meter relay. Marathon, in 1968.

UNIVERSITY OF OREGON 1972 OLYMPICS NORD ITALIA

Track legend Steve Prefontaine The singlet that launched a running Pre got this singlet in Italy in 1974.
wore this singlet during his 1969–70 boom. Frank Shorter’s win at the The only time he raced in it was on
freshman year, when he landed on 1972 Olympic Marathon inspired a May 29, 1975—hours before he died
the cover of Sports Illustrated. generation of recreational runners. in a car crash. He was buried in it.

NORWEGIAN FLAG BOWDOIN COLLEGE ATHLETICS WEST

Grete Waitz won a remarkable nine Joan Benoit was a college senior Representing the first great team
NYC Marathons. The first came in 1978, when she won the 1979 Boston of postcollegiate runners. Benoit and
when she wore this singlet, adorned Marathon in this singlet and a back- Mary Decker wore it. As did Alberto
with the flag of her home country. ward Red Sox cap. A star was born. Salazar for his epic 1982 Boston win.

20 RUNNER’S WORLD MAY 2015 ILLUSTRATIONS BY JASON SCHNEIDER

 H R Clark runs through
the HR logo.

David Clark used to rely

on Vicodin, Percocet, or
I RAN codeine—chased with Johnny
IT OFF! Walker—to get through the day.
The addict had lost an $8 million
mattress company, weighed
320 pounds, was prediabetic,
and had blood pressure so
dangerously high that his doctor
said, “You may have a stroke
within the hour.” His attempts at
parenting were also failing: Too
drunk to wrap Christmas pres-
ents for his son and daughter
DAVID CLARK one year, he clumsily plastered
BEFORE 320 LBS (above) the gifts with paper and elec-
TODAY 160 LBS (in Colorado) trical tape before passing out.
“Every single morning I’d say,
‘I quit,’ ” says Clark, now 44.
“Only one day, I meant it.”
A few days later, in August
2005, Clark showed up at
a gym where he’d been an
absent member for 10 years.
He climbed on a treadmill and
ran for 15 seconds. He liked
the idea of being a runner,
and thought if he could tackle
something as seemingly
Leg ink impossible as getting sober,
celebrates his then maybe he could do other
two 135-mile seemingly impossible things—
Badwaters.
like becoming a runner.
Clark continued running and
cleaned up his diet. Booze no
longer fed his destructive food
tendencies. “I’d eat unhealthily
late at night after drinking all
day,” he says. “I had a terrible
diet. I didn’t look at food as fuel.”
By November, Clark was down
to 260 pounds and ready to buy
his first pair of running shoes. He

HIGH ON RUNNING
admitted to the salesman that
he wanted to run a marathon.
“I was running an 11.5-minute
At half his old weight, a former addict plans to run the Boston Marathon. mile, and didn’t feel like a real
Four times in 24 hours. runner,” Clark says. “But he told

GOING FOR THE 104.8-MILE PLAN

THE QUADRUPLE 5 PM—9:30 PM 9:45 PM—1:45 AM 1:45—2:45 AM 2:45 AM—7:45 AM 10:25 AM

Run from the Apply lube, Change clothes, Run from the (PENDING WAVE
Starting at 5 p.m. on ASSIGNMENT)
finish line on possibly change eat a meal, and finish line to
Sunday, April 19, Clark will Boylston Street shoes, then run rest for an hour. the starting line. Run from start to
run 26.2 × 4 on Boston’s to the starting from starting line Again. finish in the official
storied course. Here’s how. line in Hopkinton. to finish line. Boston Marathon.

22 RUNNER’S WORLD MAY 2015 PHOTOGRAPHS BY JAMIE KRIPKE

 me, ‘If you’re out there, you’re
a runner.’” The encouragement
emboldened him to enter his
first 5K and then to join local
group runs. “I no longer felt
alone, which was huge,” he says.
“I finally found a community.”
That support has helped carry
him far. Today, Clark weighs
160 pounds, owns his own
gym (Snap Fitness in Louisville,
Colorado), adheres to a mostly
vegan diet, and has completed
29 ultramarathons. His spring
calendar includes an endurance
event of his own design: a
quadruple Boston, in which
he’ll run 104.8 miles through
the city’s streets in conjunction Clark wore these size-50 basketball shorts for
his very first run, which lasted 15 seconds.
with the official marathon.
The Boston Quad isn’t for Whether you are
the mileage junkie’s own satis- Road Trip Boston Marathon
faction. Clark hopes to raise memorializes new to running or a
awareness for The Superman Clark is dedicat- Sophie Kelly, a
Project, a crusade he launched
ing the first in his Boston teen who world-class ultra runner,
Boston marathon died from a heroin
in 2011 to inspire people strug- series to peo- overdose in 2014. Feetures! performance socks
gling with obesity, addiction, ple who have
or any trauma to reinvent escaped addic- let you run free – free from
themselves as athletes. “I want tion. The second THE SUPPORT
to help people do something is for those still blisters, free from
struggling with For the first three
they think is impossible—run
a 5K, finish a marathon, climb
drug dependency marathons, a sup- discomfort, free to savor
(including Clark’s port car will offer
a mountain—to break out and younger brother).
capture a new life. Running has The third is for
him fuel every the joy of the run…
three miles. Gels
brought balance into my life. addicts’ families,
because “For
will power Clark free to soar above the trail.
It’s brought me back to the through the first
every addict out 55 to 60 miles.
things I almost lost. Now, I can
there struggling, After that, he’ll
be that father, that person I’ve there’s a whole down potatoes,
always wanted to be.” family of victims.” salt, and water.
—KELLY BASTONE The final (official)

THE PACE
Better fit. Better feel.
Clark expects it to Better run.™
take between four
CO U R T E SY O F DAV I D C L A R K ( “ B E F O R E” W E I G H T LO S S P H OTO, R AC E P H OTO)

and five hours to

run each of his
four marathons.

THE AFTERMATH

Once he’s done,

Clark plans to find
an apple fritter (his
favorite postrun
In 2012, Clark completed treat) and a Star-
a 340-mile run across bucks. “It sounds
Colorado (above). At
sick, but I truly
home, he decorates his
living room mantel with enjoy the feeling
his finisher’s medals, of being totally
including some from the wrecked and un-
prestigious Leadville 100 able to stand after
ultramarathon (left). running 100 miles,
so I’ll just sit, smile,
and reflect.”

feeturesrunning.com
 H R
G O YO U !

Runners who inspire us

RUNNER BY THE NUMBERS REBEKAH

BEN BEACH
GREGORY
1973 Boston Boston survivor
Marathon becomes a runner
65, BETHESDA, MARYLAND

Finishing a marathon is no day at the beach even for Beach, who holds the record for Gregory and her 5-year-old son
most consecutive Boston finishes. The last two for the writer/editor were especially were spectating at the 2013 Bos-
tough. In 2013, a calf strain forced him to walk from miles 10 to 24.5, where police ended ton Marathon when the bombs
his race due to the bombings (officials counted it as a finish). In 2014, a neurological exploded. Noah’s injuries were
disorder that affects his left leg led to a 5:26 finish. “It’s hard to accept my times now, but minor, but Gregory was left
I’m so grateful to be running,” he says. “Patriots’ Day is my Thanksgiving.” —BOB COOPER with hearing loss and bones
protruding from her left hand,
and her left leg was a mess.
“Chunks were missing; I looked
like leftovers from a shark’s
meal,” says the 27-year-old
from Richmond, Texas. After
many operations to salvage the
limb, Gregory decided to have it
amputated in November 2014.
With a unique sense of humor,
she threw her leg a goodbye
party and pampered her foot
AVERAGE TIME FOR ALL OF BEACH’S BOSTON MARATHON FINISHES with a final pedicure. “After
my amputation, I felt relief,”

17
she says. “My life was finally

28
Number of postcards Beach
moving forward again.”
writes and mails from the
Gregory had never consid-
start at Hopkinton each year
ered herself a runner, but after
to family and friends
Number of receiving her prosthetic leg, she
set the goal of running the 2015

47
sub-2:40 finishes at NUMBER OF OTHER
Boston, matching Number of Boston Marathon. She worked
Johnny Kelley’s
MARATHONS
consecutive with a trainer to build core
total HE’S FINISHED
Boston Marathons strength and endurance and
Beach has logged. began running on the prosthe-

1,205
2
His fastest finish sis in February. “Two bombers
was in 1981, when
he ran 2:27:26. tried to destroy me, and instead
they made me stronger,” she
MILES BEACH HAS says. Follow Gregory’s training

THIRTY-FOURTH
COVERED DURING at runnersworld.com/backto
BOSTON MARATHONS boston. —KATIE NEITZ
Marathons

42
he has won
Beach’s highest placing at Boston, in 1985 (Gettysburg,
Pennsylvania,
and Fairbanks,
CONSECUTIVE CHERRY Alaska)
BLOSSOM 10-MILERS
HE’S RUN SINCE THE
INAUGURAL RACE

When Gregory received her prosthetic

ONLY YEAR HE CONSIDERED DROPPING limb (left), she wrote a birth-
OUT, DUE TO KNEE PAIN, BUT HE COULDN’T announcement-style post on Facebook
FIND A RIDE TO THE FINISH with these photos.
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YOU TO JUST ONE?

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 H R
CHANGE
O F PA C E

MARLA RUNYAN
AGE 46
RESIDES WATERTOWN,
MASSACHUSETTS
CLAIM TO FAME IN 2000,
RUNYAN BECAME THE FIRST
LEGALLY BLIND PERSON TO
COMPETE IN THE OLYMPIC
GAMES, IN SYDNEY, AUSTRALIA,
IN THE 1500 METERS.
OTHER CAREER HIGHLIGHTS
INCLUDE WINNING FIVE
PARALYMPIC GOLD MEDALS
AND THE 2006 USA MARATHON
CHAMPIONSHIPS.
Runyan (with her guide CURRENTLY ASSISTIVE
dog, Grafton) uses
technology to help students TECHNOLOGY TEACHER,
like Aiden Scott. PERKINS SCHOOL FOR
THE BLIND

LEADING THE BLIND

A visually impaired Olympian empowers disabled youth.

The idea of teaching the blind the Blind in Massachusetts, whose “A lot of my students know because
appealed to Marla Runyan even most famous pupil was Helen somebody told them, ‘Marla was in
before her pro running career took Keller. Last year, her first, Runyan the Olympics, Marla’s a runner,’ ” she
off. Runyan, who started losing her taught physics, and this year she says. “They’re like, ‘Yeah, whatever.’ ”
B L AC K A N D W H I T E P H OTO G R A P H B Y V I C TO R S A I L E R / P H OTO R U N
eyesight at the age of 9, earned a moved into assistive technology and Runyan has a 9-year-old daugh-
master’s degree in communicative computers; she teaches students ter with her husband and former
disorders in 1994, years before she how to use adaptive devices for collegiate distance runner, Matt
became a two-time Olympian (1500 reading and note-taking. “The first Lonergan, who helps coach wom-
and 5,000 meters) and a national time I was in college, I had to hire en’s track and cross-country at
marathon champion. So when the readers to read to me, note-takers in Northeastern University in Boston.
athlete was forced into retirement class to copy down what was on the This year, she volunteered with the
in 2008 because of chronic back board,” she says. “Now a lot of those cross-country team, working with
problems, she knew what her access issues are being replaced student athletes on their long runs.
second act would be. “I wanted to with technology. That’s why I love “I learned very early on that if
do something where being legally teaching it.” I wanted to accomplish some-
blind would be an advantage, where Runyan’s students, who range in thing, I was just going to have to
I could be helpful,” she says. age from 14 to 20, don’t care much work twice as hard at it,” she says.
She pursued a second master’s in about her athletic career, in which “That’s what I want to convey. You
special education, which led to a job she earned five Paralympic gold can do this, but you’re going to
at the prestigious Perkins School for medals and a marathon PR of 2:27. have to work for it.” —NICK WELDON

26 RUNNER’S WORLD MAY 2015 PHOTOGRAPHS BY BRAD DECECCO

 running really well,
HOW RUNYAN so I thought, I better
SEES IT go with her.”

Runyan can make Study the Course

out shapes and colors For road races,
up to 15 feet in front Runyan would go out
of her and at her in advance to jog
periphery. Over the sections to learn useful
years, she’s learned landmarks. “Like, when
some tricks to over- I see this big building
come these limitations. here, that’s the two-
mile mark.”
Listen Up
In track meets, Runyan Look for Contrasts
couldn’t see far Today, Runyan’s
enough ahead to know depth perception
her place or to read and acuity have
lap counters or the worsened. She runs
clock. She relied on trails and bike paths
the stadium announcer only with others, but
to call out positions, has learned to pay
laps, and splits. attention to changes
in color. “If it’s a gray
Know Your bike path and there’s
Competition something black, I
“I remember at the know to avoid it.”
2004 Olympic Trials
in the 5000, Amy Beware of the Sun
Rudolph passed me Heavy sunlight can
going into the last lap. cast large shadows, Runyan does long runs
I could identify her which can obscure and attends meets with
by her form and hair obstacles. “Cloudy Northeastern University’s
and knew she’d been days, I see a lot better.” women’s cross-country team.

Marathon • Half-Marathon • 5k

ENTER TODAY: STWM.ca @RunCRS

2015 National Marathon
Championships
 H R
Road Scholar
BY PETER SAGAL

Princeton but is possessed by the

same bright urge to improve the
world. They’re also both freak-
ishly attractive and surprisingly
not a couple, but they should be, if
only for the prospect of gorgeous
babies who presumably would
sprint out of the delivery room
to help orderlies improve their
working conditions.
It all began, they explained to
me, in a Washington, D.C., cof-
fee shop. He told her that he’d
always wanted to run across
the country. To which Ashley
replied, “Let’s do it!” I remind
you, they were drinking coffee.
Their project required orga-
nization, about $20,000 for ex-
penses, and a little patience—they
had to wait until Adam got back
from the FIFA World Cup in Bra-
zil. Which he drove to. From D.C.
Adam likes road trips.
And it needed a purpose—
apparently, running across the
country just because you feel
like it, Forrest Gump–style, is
not done. According to Run2
Connect’s website, the aim of
the run was to “search for ways
to connect individuals, support

THE POINT OF NO RETURN communities, and encourage

improvements to our public
systems.” What this amounted
Why would anyone drop everything for a cross-country run? to, in practice, was arriving in
some small town, introducing
oody Guthrie sang that “from the redwood forest to the Gulf themselves to a wide range of lo-

W
Stream waters, this land was made for you and me.” Maybe cal officials, and finding out what
so, Woody, but still, I wouldn’t want to run across it. ¶ Yet they were doing that was cool.
Adam Meyer and Ashley Donovan did. And when their joint They talked about energy effi-
community-engagement-promoting, general why-the-hell-not ciency in Jackson, Wyoming, and
“Run2Connect” project, in which they ran (on foot! All four of “the positive economic impact of
them!) from Portland, Oregon, to Washington, D.C., reached a Coca-Cola bottling plant and
Chicago, I joined them for a few miles. I wanted to ask them not rotational molding manufactur-
just why but how? How exactly do you run across the country, ing company” in Atlantic, Iowa.
crossing a fairly rocky mountain range and some pretty great Okay, great. I’m for rotation-
plains, without losing your mind, wrecking your feet, and al molding as much as the next
getting lost and having to eat each other in a mountain pass? guy. But what about the running
¶ Turns out it’s really simple. All you need to do is: (1) Buy an old RV to sleep in. (2) Buy or across the country part?
wheedle lots of shoes and running gear. Also maybe a case of beer. (3) Start. (4) Stop when “Well,” Ashley told me, “we
you see the U.S. Capitol. ¶ It also helps to be young, athletic, and almost annoyingly nice. have learned to appreciate trails
Adam, 28, is a hyperactive do-gooder, a guy who jumped from college to college seeking and sidewalks.” This is because
more stuff to learn, then ended up in Washington, D.C., working for a series of nonprofit American roads (outside of cities)
advocacy groups. Ashley, 31, had just spent eight years getting her chemistry Ph.D. at are made to drive on, quickly,

28 RUNNER’S WORLD MAY 2015 ILLUSTRATION BY FRANCESCO BONGIORNI

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 H R What would it be like to run, say,
10 miles a day for a week, and, as
in the old joke, actually end up 70
miles from where you started?
When I met Adam and Ashley,
they had been on the road for
ASK MILES
three months, and by that I mean He’s been around the block a few
while texting with one hand on the road, every single foot times—and he’s got answers.
and drinking a Slurpee with the of asphalt traversed by a foot of
other. Both Ashley and Adam had their own.
had enough close calls to be wary. I have no desire to spend
It was a little scarier, of course, all day in my running clothes,
when they were by themselves. counting miles until lunch and
For part of the trip, they had then again until dark, and then
volunteers who drove the RV, so get my paperwork done and food
they could run together. But for shoveled and a beer guzzled be-
much of the eastern half of the fore the next day begins. But I
journey, one runner drove the RV, will confess, writing here at my
and the other logged the miles. desk, surrounded by papers and
Taking shifts, they ran about a bills and books, with the floors A runner tapped me I often see people
on the shoulder at a running with traffic.
marathon’s worth of miles a day. of my house above me threaten- race to get around Should I tell them
And what was that like? ing to crush me with the weight me. I was stunned! Is they’d be safer on the
“Wonderful,” Adam said. of furniture and responsibility, this proper etiquette? other side of the road?
“Never once been bored,” Ash- thinking of Ashley’s and Adam’s —Sylvia M., —Tom A.,
ley added. warm enthusiasm for their mis- via Facebook Carrboro, NC
I found that hard to believe. sion and their journey…maybe Better a shoulder tap Here’s my rule of
But then again: I ran with them it wouldn’t be so bad. What if, in- than a cattle prod, thumb when it comes
for eight miles along the Chicago stead of “fitting in” a run, I could Sylvia. Now that would to offering unsolicited
Lakefront. And I found out, much make it the entirety of my life, if be stunning! Seriously, advice: Don’t. Unless
though, moving someone is in imminent
to my amazement, that after lunch only for a short time? Would I through a field of danger, your words
they were continuing their run grow to love it even more, and runners can be tricky. of wisdom will almost
across the country. Their plan was go to sleep, as Ashley and Adam Especially if the field certainly feel intrusive
to push on to Washington, D.C., did, looking forward to the next is dense, and doubly and patronizing. (By
and they showed no fatigue or day’s morning run? Or would especially when the way, this goes for
unhappiness with the I start to resent it, runners wearing head- advice on parenting,
phones may not hear relationships, money,
prospect of the miles the way one does an “excuse me.” So I fashion, and nutrition.)
and miles ahead of any obligation, and can’t call this behavior Besides, while it’s true
them. In fact, as I paid Ocean to ocean: wish I could sit in improper—it may have that running against
for lunch (40 bucks, Cool or crazy? an office and file been the only way to the flow of traffic
enough to become an expenses? Just to get your attention. Of is generally safest,
Join the conversation course, she could have there are a handful
official Run2Connect on Twitter using take a break?
waited a few moments of exceptions (when
sponsor), they were #roadscholar I’m not sold ei- for space to open running around a blind
eager to roll. and by following ther way. But after up. But in a crowded curve, for instance).
Ashley and Adam @petersagal meeting Ashley and race, as I’m sure you So, my advice to you—
think about a dozen Adam, the Barbie know, patience is in remember, you asked
people run across the and Ken of trans - shorter supply than for it!—is to keep quiet
country every year, for charity continental do-gooding, I’m elbow room. and lead by example.
or acting out of individual obses- willing to entertain the idea.
sions. Myself, I like to start my Perhaps I shall strike the desk,
run from my own bed and know say “No more!” and hit the road,
MILES ASKS
I’ll end up back in it, sooner rath- finally giving up the “back” part If a trail runner falls in a forest and there’s no
er than later. Call me crazy, but of out-and-back. All I know is one there to see it, is it still embarrassing?
I also have a thing for hot show- that if Ashley and Adam ever run Yes, even the Nope. The He won’t be
ers. To break the country down back across the country and pass small wood- retelling is able to resist
into 3,000 eight- to nine-minute through Chicago, I’ll be waiting at land animals much more telling others
miles, and then count them off? my door, shorts on, spare shoes in are laughing athletic, about it, so
at you. dangerous, it will be
It sounds daunting, impossibly a sack, ready to throw into their @Coach and exciting eventually.
long, impossibly monotonous. RV. It may be, by then, that I’ll be Potter800 than the @Stanford
And yet. For all our talk of ready to see how far I can go. actual event. Steph
running as “a lifestyle,” we don’t @Trails_Tris
mean it. For almost everyone, it Peter Sagal is a 3:09 marathoner and the host
is an addition to our day, or an of NPR’s Wait, Wait...Don’t Tell Me! For more, Have a question for Miles? Email askmiles@runnersworld
extension to our daily travails. go to runnersworld.com/scholar. .com and follow @askmiles on Twitter.

30 RUNNER’S WORLD MAY 2015 ILLUSTRATIONS BY ANDY REMENTER

 THE PULSE

FAN GIRLS
It’s a tradition that stands out as one of the Boston Marathon’s oldest—and
loudest. Students from the all-female Wellesley College line the course to
support runners with handmade signs, raucous cheers, and, famously, free
P H OTO G R A P H S , F R O M TO P : E VA N M C G L I N N / T H E N E W YO R K T I M E S / R E D U X ; S U Z A N N E K R E I T E R /

kisses. Here, the numbers that make the Scream Tunnel resound. —NICK WELDON
T H E B O S TO N G LO B E /G E T T Y I M AG E S ; YO O N S . B Y U N / T H E B O S TO N G LO B E /G E T T Y I M AG E S

119 .25 120

years that the
Wellesley women
miles of screams,
the Tunnel’s length
decibels, roughly
the peak noise

12.5
have gathered to level reached,
cheer runners— comparable to a
dating to the first police siren
Boston Marathon

6:30
mile where the
Tunnel begins
ONE
15,000
mile away—
time in the morning distance where
students start to runners hear the
hang 800+ signs. first echoes
The first runner hits estimated number of the Wellesley
at 10 a.m. of kisses given crowd
 H R
The Fast Life
BY LAUREN FLESHMAN

CONSISTENCY WINS
In my first pro track season (2004), I
literally ran into legendary Universi-
ty of Colorado coach Mark Wetmore
on the woodchip trails at Stanford
University, the day before going up
against his athletes in a 5K track
race. I hadn’t spoken to him much in
the five years since we sat face to face
at his desk on my recruiting trip to
University of Colorado as a 17-year-
old prospect. Wetmore broke the
awkward silence by congratulating
me on going pro, and offered some
advice. The key to becoming great,
he said, isn’t found on the edges of
training, diet, science, or technolo-
gy. The key is consistent, uninter-
rupted training. This coming from
a guy who coached like a million
All-Americans and NCAA champs,
and a bunch of Olympians, including
my Oiselle teammate Kara Goucher.
Did I listen? Nope.
A perceptive guy, maybe he sensed
that I had changed since graduating
and going pro. This was the year that
I abandoned the consistent approach
from college that won me five NCAA
titles and 15 All-American titles. The
year I decided that I needed to make
the leap to the next step (winning
at an international level) and that I
needed to make it all in one year. I
went on to lose eight pounds in an
attempt to get my measurements to
match those in world record holder
TAKE IT FROM ME Paula Radcliffe’s online athlete bio
(which, as it turns out, was wrong).
Listen to advice from the best coaches in the biz, like I didn’t. I lived like a Kenyan (that is, my
fantasy of a Kenyan’s life). I severed
relationships. I stopped listening
espite the apparent eternal youth of certain 40-something elites, to my body. I tried to will myself to

D
like Bernard Lagat and Deena Kastor, most of us pro runners tap the next level. The very week after
out in our early to mid-30s to join the ranks of the enthusiastically running into Wetmore at Stanford, I
recreational. I am currently 33, which is like 74 in pro runner years. broke my foot, and his words haunted
And like lots of hip grannies I know, I am finding myself increasingly me for three years until things finally
reflective of my early runner years, able to see which seemingly clicked. Back when I was a little
insignificant moments turned out to be critically important turning softer, stayed up late with friends
points. And with only a few more years left of my pro runner life occasionally, and slowed my paces
span, I’m doing my best to scoop up all these lessons now to make down or skipped a run when I was
the most of it. Had I listened to this advice when I was at the top of extremely tired, I was a force.
my game, I could be writing this column from my vacation home in Being consistently “pretty awe-
Monaco between spa treatments. some” beats “amazingly awesome”

32 READ MORE STORIES LIKE THIS AT ILLUSTRATION BY KRISTEN ULVE

RUNNERSWORLD.COM/ZELLE.
 Read Rebekah’s
because amazingly awesome
H R story on page 24. rarely makes it to the starting line.

IT’S A BUSINESS
My first world cross-country team,

THE INTERSECTION
I was teammates with none other
than Bob Kennedy, my pro run-

(HERJAVEC); ROGER SEDRES/GALLO IMAGES/GETTY IMAGES (BOLT); ALBERT L. ORTEGA/GETTY IMAGES (JONES); FOCUS FEATURES/EVERETT COLLECTION (POSTER); FRANK ORIGLIA/GETTY IMAGES (POPE); LAUREN BURKE/GETTY IMAGES (MONEY)
ning hero. Former American record
Where running and culture collide

COURTESY OF NASA (ROVER); SCS PHOTOWORKS PHOTOGRAPHY (PRATT); KARLIE KLOSS VIA INSTAGRAM (KLOSS); TOMMY GARCIA/BRAVO MEDIA (GOURDET); VICTOR SAILER/PHOTORUN (SYMMONDS); MICHAEL ANSELL /ABC/GETTY IMAGES
holder, Olympian, first non-African
under 13:00 for 5K, had a Nike rac-
ing spike named after him—you
MOMENTOUS
Robert Bruce, who created a get the picture. He was 79 in pro
charity to raise money through
running events for those
runner years at the time, and I was
affected by the 2012 Newtown cracking the starch on my first-ever
shootings, is charged with pro runner onesie, trying not to use
fraud. He allegedly kept most of Boston bombing
the money for himself. amputee Rebekah my pacifier in public. One night in
NASA celebrates
as Mars Rover, the Gregory’s Belgium, my coach and I grabbed
robot that’s been open letter to dinner with Bob, and over steak
Dzhokhar Tsarnaev
exploring Mars for
goes viral:
and fries I calmly asked if he had
11 years, approaches
26.2 miles. “Congratulations, any advice for me as a first-year pro
you now have a leg hoping to reach his grizzly age one
up…literally. But
in so many ways,
day without losing my job. Stories
Newly buff Guardians of you saved my life. of athletes losing their contracts or
Undivine Because now, suffering massive financial reduc-
the Galaxy and Parks and
intervention? I am so much more
RNR Philly is
Rec star Chris Pratt clocks tions after one bad season swirled
a 5K in 24:37. appreciative of
forced to move every new day around everywhere, and here Bob
its Sept. race I am given.” was, seemingly unscarred, a legend,
date because
the Pope is and someone I assumed would be on
coming to a lifetime contract after he retired.
Ultrarunner Gregory
town. The
Gourdet is the runner- How can I get job security? How do
race, a popular
tuneup for fall
up in the latest season you get the powers that be to be-
of Top Chef. lieve in you? To see you through the
marathoners,
is pushed to tough times that befall all athletes?
Oct. 31, the day
before the NYC Supermodel To invest in and market the journey?
Marathon. Karlie Kloss runs Bob didn’t rant, tell horror sto-
the Paris Half
Marathon in 2:18.
ries, or complain. He essentially
STOP!

said, “Don’t believe for a second it’s

GO!

anything but business. If you take

Nike re-releases its that advice, you’ll never be disap-
classic Cortez, the shoe
most famously worn by
pointed.” I nodded my head like a
Forrest Gump. good student and then promptly set
out to prove him wrong. He wasn’t.
Sports sponsorship is not philan-
thropy. While different companies
have varied approaches to what
Nevada okays they value, how they measure per-
Olympic hurdler,
gambling Nick Symmonds formance, and how cutthroat they
on Olympic trades the track for
proud virgin, and cargo nets, rope
are, they all care about return on
events. A top
movie critic Lolo climbs, and spinning investment. It’s important to know
betting house
Jones tweets: “Funny Michal
how some people
already has
Kapral, the
logs on NBC’s and accept what makes their motor
Usain Bolt as American Ninja
think there’s nothing world’s fastest Warrior.
run. Trying to change a company’s
the 100-meter
wrong with Fifty
favorite for Rio.
marathoning core is like trying to change your
Shades of Grey. God juggler, stars in
didn’t create sex for
spouse. You might be able to get him
ads for Fairfield
that purpose. Watch Inn & Suites. Marathoner Robert to put the toilet seat down, but he’s
another movie.” Dole Japan claims Herjavec, an investor never going to “enjoy” foreign films.
it’s created an on ABC’s Shark Tank,
edible wearable—a takes on a new athletic
banana that displays endeavor on Dancing DON’T TRY TO IMPROVE MORE THAN
a runner’s time with the Stars. ONE OR TWO THINGS PER SEASON
and heart rate and Teammate Nick Symmonds, one
advises the wearer
when to eat it.
of the most consistent 800-meter
runners of all time, used to blow
our minds when he would say he
was only picking one or two things
FRIVOLOUS to improve on in the upcoming year.
It took me years to understand an important lesson from
the legendary Kim Smith: Life is better with bacon. MAXimum
Pain Relief.
This was a guy whose entire job was time for when it was appropriate and
to be a PROFESSIONAL ATHLETE . useful—during the off-season—and
Our pro team full of talented people had the best international results
would look at him and think he was of my career. I think coach Dena
underreaching, and that it was irre- Evans said it best (also something
sponsible to have that much potential that I didn’t listen to for 10 years):
and intentionally leave so much of it “Leave the dance with the guy who
untapped, saved for a later date that brought you.”
may never come. But you know who
was laughing at the end of every sea- EAT MORE BACON
son? Nick. Nick was one of the top When I roomed with Kim Smith
performers in the world every sin- on the international racing circuit
gle year. Half the team never made in 2003, I couldn’t believe her diet.
it to the starting line. You’d think Packs of gummy candies. An aban-
this would convert all of us to Nick’s doned half-gnawed carrot to fulfill
approach, but people are funny. In- the veggie requirement. After a par-
stead, most people would say “Nick’s ticularly stunning race performance,
just a freak. His success comes in in a diner at London’s Heathrow Air-
spite of his approach. Imagine if he port, she engaged with a second drip-
actually took some risks. How good ping slab of fatback bacon without a
could he be?” trace of guilt, with no sign of internal
caloric calculation, and I had to say
THERE’S NO MAGIC TRAINING PROGRAM
A.k.a. “Stop looking at what every-
something. “Kim, how can you eat
that and be so lean and fast?” She
• 8long-lasting
hours of
cold therapy
one else is doing all the time: It’s an- looked up from her plate, and in her
noying, not to mention it makes you
incapable of optimizing what you’ve
New Zealand accent through shining
lips simply said, “You can eat byken.”
• Advanced “points of cold”
for precise pain relief
got.” Okay, so legendary coach Vin I preferred to believe Kim had a
Lananna didn’t say that exactly, but
I kinda wish he had. I
superhuman metabolism, and that
egg-white veggie omelets
• Comfort-fi t support wrap
for maximum mobility
brought home a lot of and giant salads were the
ha rdwa re w it h Vi n
as my coach at Stan-
only way I could maintain
my form. It took me years • Safe and reusable
ford, but after college I What’s the best to realize that you don’t
advice you ever
started comparing my received? have to have a “bad list”
training to what other
pros were doing. Vin
Join the conversation
on Twitter using
of foods so long as you
eat appropriate portion
cryomax.com
was receptive to outside #RWAdvice and following sizes. A belated thanks,
ideas, but he warned @laurenfleshman Kimi. Life’s better (and
me that I wouldn’t find faster) with byken. In
what I was looking for. fact, thanks to everyone
Every hour spent looking for it was a who gave me advice that I ignored.
missed opportunity to absorb, build, And thanks to everyone I still haven’t
and capitalize on what I had right listened to, there’s still time. Despite
in front of me. Did I listen? I’m as- my advanced professional years, I
suming you’re seeing a theme here. don’t plan on quitting the sport any-
I left Vin for another program, and time soon. I hope to run through my
ran into the same problem there. It 70s. The real 70s. The opportunities
wasn’t until six years later, when I for epiphany are boundless!
started working with coach Mark
Available at:
Rowland, that I was ready to take Lauren Fleshman is a pro runner with Oiselle, cofounder
Vin’s advice. I vetted Rowland’s of Picky Bars, and coauthor of the recently published
philosophy before committing, and Believe Training Journal (Velo Press). For more, go to
then went all in. I saved evaluation runnersworld.com/laurenfleshman.

And other fine retailers.

DISNEYLAND® RESORT WAS SUdDENLY INTErRUPTED BY A GIGANTIC ROAR. SPECTATORS
LoOKED ON IN UNCOMPREHENDING AWE AS THE INCREDIBLE RUnNER ROUNDED THE CORNER
AND SMASHED RIGHT THROUGH THE WAlL—BURSTING IT INTO A MIlLION PIECES!

THE AVENGERS SUPER HEROES HALF MARATHON WEEKEND

Disneyland Resort | Nov. 12–15, 2015 | Registration now open. Visit rundisney.com
®

© 2015 MARVEL © Disney S&R-14-28561

40 50 58 66
TRAINING FUEL MIND+BODY GEAR

PERSONAL BEST

GET FIT, EAT SMART, RUN STRONG

TAP-TAP
That’s how Apple wants you to know
that you have run a mile, received a
text, should head to that meeting. No
beeps (so public, so last year), just a
tasteful tap on the wrist from sensors in
the long-awaited Apple Watch, on sale
this month. The brushed-aluminum
Sport version, starting at $349 (photo),
is Apple’s first-ever running…ironically,
“watch” doesn’t capture it. Equipped
with a heart-rate monitor (via those
sensors), a GPS (via Bluetooth link to
an iPhone), a speaker and microphone
(sorry, no swimming), and software that
bestows virtual medals for personal
milestones, it employs a pleasing trio of
circles to display progress, with details
a screen-swipe away. Will it, in Apple
fashion, change everything? At press
time, we hadn’t run with one yet, but
we’ll post a review at runnersworld.com/
applewatch. For road-tests of seven
other activity trackers, see page 66.

PHOTOGRAPH BY MARTIN KLIMEK MAY 2015 RUNNER’S WORLD 37

yOU CaN’T
FI nD your StR O n G
IF YOU’rE NoT
LoOKI ng FO R IT.
Ex-pro footballer
seeking to see the world
through running.
See the video at saucony.com/findyourstrong
 TRAINING

THE POWER OF TWO

Combine your run with a little something extra to maximize the workout’s effectiveness.
By A.C. Shilton

two is better” may not always be true. (Case in

“IF ONE IS GOOD, says, helping you recover
EASY RUN + STRIDES
point: prerace espressos.) But pairing your usual run with from the previous day’s
another workout can make both elements more effective— hard effort. Research shows
as long as you’re careful to make the right match. Think of The point of recovery days that athletes clear blood
it like a math equation: When you add strides to an easy run is to run easy, but maybe lactate (which rises in tan-
or do strength training after a speed workout, the ultimate not for the whole time. dem with by-products that
benefit—extra-fresh legs, or the opportunity to take a com- Coach Eric Orton, coach cause fatigue) faster with
plete rest day, respectively—is more like multiplication than from Born to Run and author high-intensity work versus
just simple addition. of The Cool Impossible, says slower recovery jogging.
It’s important, however, to be strategic. Stacking two he has his runners finish DO IT After an easy run, do six
workouts together for quantity’s sake isn’t the goal. Instead, easy runs with strides— or seven strides: Start slow-
you want the two to complement one another, the way fine short efforts where you ly, then build speed over the
wine enhances a steak. build speed over 50 to 100 course of 100 meters. Once
These four pairings of a run with something extra can help meters. “It flushes out the you reach a hard pace, slow
you reap more benefits from every session. legs just like a massage,” he down and recover.

Even a serene,
scenic long run
stresses your
system…so make
time for some
gentle, calming
stretches.

40 RUNNER’S WORLD MAY 2015 PHOTOGRAPHS BY CHRIS HINKLE

 Strength-
train after
speedwork to
earn an easy
next day.

elevated levels of acute

testosterone, which can
help with muscle growth
and repair. FOLLOW THE
DO IT Run, then do your LEADER
strength work, immediately Advice from
or later in the day. Focus on
the world’s best
functional strength moves
(like lunges and one-legged
runners
squats). Save the next day
light yoga, meditation, or for easy active recovery.
LONG RUN + GENTLE YOGA JENNY SIMPSON,
a massage. If you choose
28, of Boulder, Col-
yoga, focus more on
HILL SPRINTS + TEMPO MILES orado, USA Track &
You logged 15 miles before moving and breathing than
Field’s 2014 female
your still-sleeping family going deep into stretches.
“Athlete of the Year,”
knew you were gone so Ever had someone blow
set a U.S. indoor
you’d have time for errands. by you in the last mile of a
SPEED + STRENGTH TRAINING two-mile record of
Sound familiar? Coach and race? To have what she has,
9:18.35 in February.
Olympian Ryan Bolton says you need workouts that
it can be hard to unwind Doubling may help you fit demand stick-to-itiveness
REST LESS
after a long run, but doing in all your workouts (and even after fatigue sets in.
“As I get fitter, I
so is crucial for the recov- rest days). “If I give an Bolton has his elites do hard
reduce the rest inter-
ery process. One study athlete a strength-training hill repeats followed by
val between repeats
found that after 2.5 hours workout and a quality run short tempo runs to build
rather than doing
of running, athletes had on Tuesday, it means that late-race strength.
the repeats faster.
elevated levels of the stress Wednesday can be a real DO IT Bolton suggests doing
A 64-second 400 af-
hormone cortisol, which recovery day,” says Orton. 15 sprints up an 80- to
ter a one-minute rest
can suppress your immune Do whichever workout is 100-meter hill. Run the
is a lot tougher than a
function. But several studies more important first. For repeats as hard as possible,
63-second 400 after
have shown that yoga and healthy runners, that’s recovering by jogging slow-
a two-minute rest.”
meditation can help bring almost always going to be ly on the way back down.
cortisol levels back down. the speedwork. Plus, a 2012 After your last hill, head
RUN TALL
DO IT Directly after your run, study found that athletes straight into two to three
“When I get tired,
I L LU S T R AT I O N S B Y A N D R E A M A N Z AT I ; P H OTO G R A P H B Y V I C TO R S A I L E R / P H OTO R U N ( S I M P S O N )

refuel and rehydrate. Later who did aerobic followed miles of tempo work at your
I focus on my
in the day, make time for by strength training had half-marathon race pace.
posture and arm
swing. Instead of
thinking about your
Focus on strength moves that work many muscle groups, like these. legs, think about
keeping your upper
body vertical, strong,
and powerful, and
your legs will know
what to do.”

THE WORKOUT
“I do a weekly long
run of 80 to 100 min-
STRAIGHT-ARM PLANK REVERSE LUNGE SIDE PLANK utes, even though I
WITH JUMPS WITH TWIST WITH LEG LIFT usually only race for
WORKS Arms, core, inner WORKS Glutes, quads, core, WORKS Core, glutes, hips, four. The aerobic-
thighs, glutes, and calves shoulders, and calves lower back, and abductors fitness benefits are
• Begin in a high-plank • Hold a light medicine ball • From a side-plank position, valuable for the 1500
position with your feet slight- in front of you. Step back lift your top leg slowly, lead-
meters, and it’s actu-
ly wider than your hips and with your right leg into a ing with your heel. Hold for
a neutral spine. Jump and reverse lunge and twist your 15 to 20 seconds, then lower. ally my favorite run
move your feet into a narrow torso to the left. Rise, return Focus on keeping your core of the week.”
stance, then jump back. to center, and switch sides. steady. Switch sides. —BOB COOPER

MAY 2015 RUNNER’S WORLD 41

 TRAINING

You Asked Me
Jeff answers
your questions.

Why should I pay for

a race when I could
just run 5K on my
own for free?
Races are positive
experiences in which
you feel the energy of
the mass of runners.
You’ll be more moti-
vated to train if there
is a race on the calen-
dar. And race officials
not only measure and
mark the course, they
arrange for water
stops, traffic control,
refreshments, music,
and activities after the
finish. It’s fun!

How should I warm

up for my first race?
You don’t want to
FROM Joining a group run waste energy before

IT’S A BIB!
How to go from the treadmill to your first 5K
TO Doing a fun run
Untimed runs (like color
runs and some mud and ob-
the start, so just use
the beginning of the
race. Start slowly with
short run segments of
stacle runs) are a good way 10 to 30 seconds fol-
to “test drive” racing. New lowed by 10 to 30 sec-
You already know that running is fun, but if you’ve onds of walking. After
runners feel less pressure
never raced, you’re missing out. When you put on a four or five minutes,
when they’re not on the
bib number and take your spot at the starting line, you can increase the
clock, and the atmosphere
you’re entering a positive, supportive community. If you’ve running and decrease
is usually relaxed. If you the walking to follow
never witnessed a race, I encourage you to visit one to see
enjoy one of these, you’ll your usual strategy.
for yourself. If you’re inspired but don’t feel ready to sign up
likely enjoy a race, too.
right away, here’s how to start from where you are and ease in.
FROM Doing a fun run THE EXCUSE
FROM Treadmill running FROM Outdoor running TO Running your first race I’m afraid I’ll
TO Outdoor running TO Joining a group run Ask around to find an event finish last.
A runner who is used to us- In a race, you’ll start in a that’s fun for beginners.
ing a home treadmill might crowd. Practice by running First-timers should avoid BEAT IT
find running outside (in the with a group. Find one very hilly courses and races Spectators are so sup-
view of other people) intim- online or by asking at your that take place in very hot portive of those at the
idating. Start by running in running store. Before you or very cold weather. On end, often applauding
a park or on a trail, where go, make sure there will be race day, start near the the last finisher more
than the winner. And
you’ll mostly see other run- some runners at your ability back of the pack, make the
because most races
ners and walkers, once or level. Once you find a group first mile your slowest, and include walkers, it’s
twice a week. Then, try the you like, run with them at follow your normal run-walk unlikely that a runner
sidewalks near your home. least every other week. routine. Enjoy! would finish last.

42 JOIN OUR ONLINE TRAINING PROGRAM FOR BEGINNERS AT ILLUSTRATION BY MARK MATCHO
RUNNERSWORLD.COM/THESTARTINGLINE.
 TRAINING

Off-road
speedwork helps
you hone your GO SIDEWAYS
pace, agility, and Runners are great at going
badassery. forward but terrible at
moving side-to-side—
and that’s a problem
when you’re trying to hop
around rocks and navigate
switchbacks. You can
work on strength, balance,
and range of motion by
including some drills after
your run twice a week.
Try sideways skipping for
20 to 30 meters in both
directions, 10 reps each of
sideways lunges and lateral
hops (jumping side-to-
side on one foot at a time),
and balancing on one foot
for 20 seconds at a time
(increase the difficulty by
closing your eyes and/or
standing on a folded towel).
Strengthening these mus-
cles and ingraining these
movement patterns will
enable you to flow around

DUST ’EM
WORK THE CLUTCH curves and obstacles with-
To maintain a quick pace on out losing momentum.
trails, where sharp curves
Hard runs on rugged trails build more than just speed. and other obstacles disrupt SCOUT THE COURSE
your rhythm, you need to Racing on trails puts your
Runners usually think of trails as a nice place for avoid slowing down until skills to their toughest test.
an easy run—soft surfaces, tweeting birds, and the last possible moment You can pace yourself ap-
so on—and reserve hard workouts for the track or and reaccelerate immedi- propriately only if you know
the roads. After all, how are you supposed to hit your goal ately after every disruption. what to expect. Run the
pace with all those rocks and roots? But what doesn’t trip Refine acceleration and course in advance, if pos-
you makes you stronger: Learning to run fast on uneven deceleration skills by run- sible, or study the course
terrain has benefits that translate to any surface. You’ll ning pace-change sprints map to be familiar with
build strength, improve balance, and hone your inner pace after an easy run once a the terrain and the key ups,
sense—not to mention your mental toughness. Here’s how. week. Find a field or path downs, and switchbacks. It
about 100 meters long, can be difficult to pass on
STAY ACCOUNTABLE starting point along the trail and divide it by marking singletrack trail, so figure
Moving an interval workout and mark it with a stick; run spots at around 30 and 70 out where choke points will
P H OTO G R A P H B Y S T E P H E N M AT E R A

from the track (pace-based) hard for 3:00, then mark meters. Run medium-hard occur and how long they’ll
to the trail (time- and effort- your end point. Rest, then for the first section, hard last. If you’re feeling good,
based) can offer a mental run back, trying to make for the second section, and surge about a half mile be-
break, but don’t let such it past where you began; medium-hard for the third fore possible bottlenecks.
workouts become a vaca- mark the new spot. Try to section; walk back. Then If you’re not feeling good,
tion. Every other week, do push farther each time: run hard/medium-hard/ surge anyway—in a trail
a series of out-and-back You’ll be surprised at how hard. Do six total, and focus race, sometimes a change
repeats (6 × 3:00 with 1:30 much faster you can go on shifting gears precisely of rhythm is exactly what
rest, for example). Pick a with a goal to beat. when you pass the marker. you need.

44 FOR MORE FROM ALEX, VISIT

RUNNERSWORLD.COM/SWEATSCIENCE.
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 TRAINING

What helps more How can I train

ASK THE EXPERTS with weight loss: to race a 5K and
running faster or a 10K in the same
tackling hills? weekend?
Speeding up will help Build your weekly long
What are the best lower-body exercises you shed pounds faster. run to at least nine miles
to do at home with no equipment? Most runners burn 1.0 and do a speed workout
to 1.5 more calories per each week: Alternate
To build strong legs, try these two. Single-Leg Leg Lifts:
minute for each minute between a 20-minute
Lie face up, knees bent, and straighten your right leg, then
per mile they speed up. tempo run and a track
use your left leg to raise your body. Lower, then repeat 10
Running hills will also do session with 400s, 800s,
times, each leg. Side-Lying Double Leg Lifts: Lie on your
the trick—the steeper and 1,000s (to total three
side with legs and feet stacked and the hand of your top
the hill, the higher the miles) at 5K pace with
arm on the floor in front of you. Raise your top leg, then
calorie burn—but if you one-minute walking
your bottom leg, then lower both. Do 10 reps, each side.
run the climbs too much rests. Each week should
—Thad McLaurin, author of Full-Body Fitness for Runners, is a
slower than your flat-run also include at least two
coach in North Carolina (runnerdudesfitness.com).
pace, you’ll burn no easy runs.
additional calories. That —Mike Cohen is a run-
said, skipping the extra ning coach in Connecticut
postrun snack is a better (coachcohen.com).
bet for weight loss than
doing harder runs.
—Lynn Grieger, R.D., is
a coach and nutritionist
based in Prescott, Arizona
(lynngrieger.com).

Use your body

weight to build
strong glutes and
hamstrings from
the comfort of your
own floor.

Warning: Math ahead. Air drag (the “resistance” you run against) is proportional to the square
of the relative wind (the difference between your velocity and the air’s), says James Reardon,
THE EXPLAINER Ph.D., director of physics instructional labs at the University of Wisconsin–Madison and a
Why does a head- Wisconsin Track Club coach. If you run a 10-minute mile (6 mph) on a windless day, the rela-
wind slow me down tive wind is 6 mph and the air drag is about .5 pound. With a 6-mph tailwind, the relative wind
more than a tailwind drops to zero mph—you and the air move together—and the air drag is zero pounds. But with
helps me? a 6-mph headwind, the relative wind doubles to 12 mph and the air drag quadruples to about
two pounds. In this example, the headwind slows you three times as much as the tailwind
helps. “It’s less dramatic when the wind is either slower or faster than you,” Reardon says.

46 RUNNER’S WORLD MAY 2015 PHOTOGRAPH BY MITCH MANDEL

©2015 Hanesbrands inc. All rights reserved.

CAN-D0-COMFORT SO YOU CAN RUN MORE, CLIMB MORE, DO MORE.

VAPOR FAST DRYING TECHNOLOGY
CHAFE RESISTANT
ULTRA LIGHT

#RE ALCHAMP ION S

CHAMPIONUSA.COM/ALLGAINNOPAIN
 TRAINING

RACE PREP IF YOU’RE subsisting on ramen noodles so forgetting how to race altogether,”
you can afford to race multiple times says Rick Muhr, cofounder and coach
each month, you may already know of the Marathon Coalition, a team of
you have a problem. However, runners charity runners training for the Boston

MORE OR LESS at the opposite extreme—those who

pin on a bib just once or twice each
year—could become fitter and more
Marathon. “Go outside of your ideal
zone and your performance, form, and
mental state will diminish.” If you’re
Are you racing too much?
confident if they’d race more often. like most runners, though, it may not
Or not enough? How to tell. “Finding your racing sweet spot is be clear whether you should race
By Sandra Gittlen essential to keep from burning out or more or cut back. Here’s how to know.

BACK OFF THE STARTING LINE REGISTER ALREADY!

STOP SIGN #1 Your perfor- GO SIGN #1 Your race-day

mance is suffering. nerves are off the charts.
“If you are unable to close- Eliminate fear of the un-
ly replicate finishing times known by practicing what
on a similar course within you’ll do on race day—in-
a 12-month period, it’s a cluding the racing itself—
good indication you may in shorter buildup events.
be racing too much,” Muhr Massachusetts-based
says. Race more sparingly coach Mike Roberts sug-
and make each one count: gests racing every month
Build a tuneup race or two or two to rehearse pacing,
into the training cycle for fueling, and being in a
your goal race. competitive environment.

STOP SIGN #2 You no longer GO SIGN #2 You slack off

look forward to your races. between training cycles.
Recapture the magic by While it is important to
choosing just one all-out recover—take about
goal race each season. one day of rest or easy
Practice skills like main- running for every mile you
taining a pace or staying raced—extended breaks
strong on hills in tactical will cause you to lose
tuneup races, suggests fitness and to fall out of
Tony Reed, cofounder and your routine. Sign up for
executive director of the something short and fun
National Black Marathon- in between cycles to stay
ers Association. accountable.

STOP SIGN #3 You’re going GO SIGN #3 You’ve forgotten

broke due to race fees. how to pin on a bib.
If you spend more than Think this couldn’t happen
10 percent of your income after a hiatus? Think again.
on hobbies like running Once, Muhr says, he
and racing, or if you hide dashed to the porta-potty
how much you’re spend- midrace, only to discover
ing from your partner, he’d accidentally pinned
you probably ought to his shirt to his shorts. Silly
cut back. mistakes can happen when
you’re anxious and/or out
of practice.

48 RUNNER’S WORLD MAY 2015 ILLUSTRATIONS BY TM DETWILER

Join the conversation at RWZelle.com

“Like an awesome run

with a trusted friend.”
Welcome to Zelle, a new online community
for women runners, by women runners.
At Zelle, our shared love of running will bring us together, but we’ll end up talking
about so much more. We recognize that runners come in all shapes and sizes
and run for different reasons. We’re a community of runners celebrating the fact
that each of us is strong, beautiful, and unique.
Every time you visit, you’ll be reminded that there are always more miles
to run, more goals to reach, more stories to tell. Powered by Runner’s World, Powered by
Zelle is everything you love about running—all in one place. RUNNER’S WORLD
202828001
 Spring Wild
Rice Bowl with

BEYOND
Asparagus

WHITE RICE
Whole-grain varieties plus creative, tasty
toppings make a perfect postrun meal.
By Matthew Kadey, M.S., R.D.

TO ASSEMBLE: Cook rice according to package direc-

tions. Divide among four bowls. Add toppings and drizzle
with sauce or dressing. Finish with a sprinkle of garnish.

SPRING WILD RICE BOWL INDIAN-CHICKPEA

WITH ASPARAGUS BASMATI BOWL

Technically a grass, Basmati rice is Indian-Chickpea

Basmati Bowl
wild rice has a nutty, popular in Indian
smoky flavor and an dishes, and the
impressive range of whole-grain version
nutrients, including contains a powerful
phosphorus, zinc, bundle of fiber,
magnesium, and vitamins, minerals, For added
B vitamins. and antioxidants that flavor, cook your
may protect against rice in vegetable
COOK YOUR RICE diabetes. or chicken
1 cup wild rice broth instead
(3 cups cooked) COOK YOUR RICE of water.
1 cup brown
ADD TOPPINGS basmati rice
1 bunch asparagus, (3 cups cooked)
chopped and
sautéed ADD TOPPINGS
1
⁄2 pound cremini 1 15-ounce can
mushrooms, chickpeas,
sliced and sautéed drained and rinsed
4 poached eggs 4 cups baby
(1 per serving) spinach
1 pint cherry
DRIZZLE WITH DRESSING tomatoes, halved
Whisk together: 2 scallions, thinly
3 tablespoons extra- sliced
virgin olive oil
Juice of 1⁄2 lemon DRIZZLE WITH SAUCE
2 tablespoons Stir together:
F O O D S T Y L I N G B Y E M M A F E I G E N BAU M

chopped dill 1 cup plain yogurt

1 clove garlic, 11⁄2 teaspoons garam
minced masala
1
⁄2 teaspoon salt 1 teaspoon lime zest Salmon
Kimchi on
1
⁄4 teaspoon red 1
⁄4 teaspoon cayenne
Red Rice
pepper flakes or chili powder
1
⁄4 teaspoon ground
black pepper FINISH WITH GARNISH
Chopped toasted
FINISH WITH GARNISH almonds
Grated Parmesan Chopped cilantro

50 FOR COMPLETE NUTRITION DATA, PHOTOGRAPH BY MITCH MANDEL

GO TO RUNNERSWORLD.COM/RICE.
 To reheat rice SALMON KIMCHI CHIPOTLE STEAK BLACK RICE AND MANGO
without drying it ON RED RICE WITH WEHANI RICE DESSERT BOWL
out, add a few table-
spoons water. Cover Red rice gets its Wehani is a russet- A Chinese heirloom
with a damp paper blush from a pigment colored rice that fills variety, black rice
towel; microwave on
in its husk and has the kitchen with the adds visual appeal and
medium power.
a subtle sweetness. aroma of buttery a great chewy bite.
Since only the husks popcorn as it steams. It also packs a hefty
are removed, red rice It can take up to an amount of anthocyan-
retains its natural hour to cook, so make in antioxidants—the
vitamin and mineral a big batch and freeze same molecules found
levels. Look for jars leftovers. in blueberries that
of kimchi, a Korean mop up cell-damaging
staple made of fer- COOK YOUR RICE free radicals.
mented cabbage 1 cup Wehani rice
that’s rich in probiot- (3 cups cooked) COOK YOUR RICE
ics, in the supermarket ⁄4 cup black rice
3

produce section. ADD TOPPINGS (2 cups cooked)

1 pound top sirloin
Chipotle Steak COOK YOUR RICE steak, broiled and ADD TOPPINGS
with Wehani 1 cup red rice thinly sliced 1 mango, peeled and
Rice (3 cups cooked) 2 red bell peppers, sliced
sliced and sautéed ⁄3 cup chopped
1

ADD TOPPINGS 2 cups corn kernels, unsalted pistachios

2 cups kimchi cooked
1 carrot, grated DRIZZLE WITH SAUCE
2 cups chopped DRIZZLE WITH SAUCE In a saucepan, heat
pineapple Blend together: together:
1 pound salmon, 1
⁄2 cup sour cream 1 1⁄2 cups coconut milk
broiled Juice of 1⁄2 lime beverage (not
1
⁄2 avocado canned)
DRIZZLE WITH DRESSING 1 teaspoon minced 2 tablespoons
Whisk together: chipotle pepper in honey
2 tablespoons adobo sauce 2 teaspoons orange
low-sodium 1 clove garlic, zest
soy sauce minced 1 teaspoon grated
2 tablespoons mirin 1
⁄2 teaspoon ground fresh ginger
or rice vinegar cumin 1 teaspoon vanilla
2 teaspoons 1
⁄4 teaspoon salt extract
sesame oil 1
⁄4 teaspoon ground 1
⁄2 teaspoon ground
black pepper allspice
FINISH WITH GARNISH
Chopped nori FINISH WITH GARNISH FINISH WITH GARNISH
(seaweed) sheets Toasted pumpkin Coconut flakes
Toasted sesame seeds or cilantro
seeds

Black Rice
and Mango
Dessert Bowl

Toxic Rice?

Some studies have shown that rice can contain high

levels of arsenic, a carcinogen that is released into the
soil through pesticides. A Consumer Reports investiga-
tion found that rice grown in California, as well as brown
basmati rice from India and Pakistan, has some of the
lowest arsenic levels. Rice sourced from Arkansas, Lou-
isiana, and Texas has some of the highest contamination
levels. Despite this alarming news, runners should keep
in mind that whole-grain rice is a nutrient-rich food
with many benefits, so it can—and should—be a part of
your diet. The key is to eat it in moderation, along with a
variety of other whole grains. —M.K.

MAY 2015 RUNNER’S WORLD 51

 FUEL

HERB APPEAL
More than just garnish, herbs infuse meals with fresh
flavor—and loads of health-boosting nutrients.

BASIL CHIVES CILANTRO DILL MINT

This summer staple A delicately flavored Whether you love Dill packs more Research shows
is rich in rosmarinic cousin of onions and it or hate it, cilantro antioxidant nutrients that consuming mint
acid, which reduces garlic, chives supply is a potent source than many so-called regularly may help
inflammation that quercetin, a poten- of compounds that “superfoods,” such ward off age-related
can contribute to tial cancer fighter. inhibit damage to as kale and pome- diseases (such as
heart disease. USE IT Sprinkle over blood vessels. granates. Alzheimer’s).
USE IT Pair with mozza- potato salad dressed USE IT Add to fresh USE IT Sprinkle on USE IT Brew it with
rella and tomatoes. with vinaigrette. salsa or guacamole. poached salmon. iced tea.

OREGANO PARSLEY ROSEMARY SAGE THYME

Oregano extracts A study from It’s rich in a terpene Sage supplies a It contains thymol,
have been shown to Malaysia found that called rosmanol that wealth of terpenes— a compound that
S T Y L I N G B Y A N N I E E DWA R D S

block the effects of phenolic compounds may inhibit inflam- including carnosol, blocks LDL particles
artery-clogging LDL in the herb inhibit mation that can lead which helps protect from inflaming artery
cholesterol particles. cancer cell growth. to joint trouble. the body from can- walls—helping ward
USE IT Simmer in stew USE IT Use in tabbou- USE IT When making cer-causing agents. off vascular diseases.
to release its bio- leh, where its fresh kabobs, skewer meat USE IT Bake into savory USE IT Add to olive
active compounds. flavor gets to shine. on a rosemary stick. scones. tapenade.

52 RUNNER’S WORLD MAY 2015 PHOTOGRAPH BY MATT RAINEY

70.DVKL&RPSDQ\ J)DWSHUVHUYLQJ
 FUEL

QUICK BITES
1

NOSH AT NIGHT
Healthy snacks before you snooze can help you
2
feel (and run) better in the morning.
By Jessica Migala

3 YOU’RE CRAVING YOU HAD A TOUGH

SOMETHING SWEET TRAINING DAY

BEST BITEFruit “sorbet.” BEST SIP Chocolate milk (4)

Blend up frozen blueber- WHY It provides fluid (for
ries and watermelon (1) hydration), sugar (for muscle
WHY It satisfies that craving glycogen), and protein (for
for something sweet with muscle repair). Drinking
few calories. Blueberry anti- casein (a protein found in
oxidants reduce oxidative milk) 30 minutes before bed
4 stress caused by exercise, improves muscle protein
while watermelon contains synthesis overnight, accord-
an amino acid that eases ing to a study in Medicine &
muscle aches, studies show. Science in Sports & Exercise.

YOU’RE TRYING TO LOSE YOU CAN’T SLEEP—AND

WEIGHT HAVE AN UPCOMING RACE

BEST BITE Greek yogurt with BEST BITE A serving of crack-

cinnamon and vanilla (2) ers with an ounce of ched-
WHY The protein quells late- dar or Swiss cheese (5)
5
night stomach rumbles, says WHY The carb-protein combo
Lauren Antonucci, R.D.N., supplies tryptophan, an
owner of Nutrition Energy amino acid that lulls you to
in New York City. Choose sleep. Eating refined carbs
plain and add cinnamon and (like those in crackers) be-
vanilla for flavor. Eat it 30 fore bed shortens the time it
minutes before bed to boost takes to drift off, reports an
metabolism the next morn- American Journal of Clinical
ing, suggests a 2014 study. Nutrition study.

YOU’RE RUNNING TOMORROW

MORNING BEFORE BREAKFAST YOU RAN IN THE EVENING

BEST BITE Nut butter and Scrambled eggs

BEST BITE
strawberries on whole- and veggies in a whole-
FOOD STYLING BY MARIANA VELASQUEZ

grain bread (3) wheat tortilla (6)

WHY It provides complex WHY Eat something substan-
carbs and protein, which tial now or you’ll be starving
6 will tame hunger the next at midnight, says Antonucci,
morning. “Eat it three hours and chances are you won’t
postdinner to top off glyco- make a smart choice then.
gen,” says Connie Diekman, Eggs jump-start recovery,
R.D., director of University while veggies supply an
Nutrition at Washington extra serving of produce in
University in St. Louis. case you fell short that day.

54 RUNNER’S WORLD MAY 2015 PHOTOGRAPHS BY MITCH MANDEL

®
 FUEL

THE RUNNER’S PANTRY

SLICE OF HEAVEN
Runner’s World contributing
chef Nate Appleman uses
prosciutto to big effect.

“I LOVE PROSCIUTTO,” says three-time marathoner Nate

Appleman, culinary manager of the Chipotle and
ShopHouse restaurant chains. “It’s my favorite
food.” A type of ham, this Italian staple is salted,
then air-dried, preserving the meat. That means it
does not need to be cooked before eating, unlike
its cousins bacon and pancetta. It is high in fat
(one ounce has five grams), but because “it’s al-
ways served thinly sliced, you don’t overindulge,”
says Appleman, a past competitor on The Next
Iron Chef. Just a little bit “packs a punch of flavor.”

SPRING PASTA out and reserve 1/4 cup

“This is easy to whip of the cooking water.
up when short on Drain pasta and peas.
time. Use fresh peas Set aside.
if you can find them.” Heat the oil in a
large skillet over medi-
1 pound any pasta um heat. Add the gar-
1½ cups peas lic and cook 2 minutes,
1 tablespoon until slightly browned.
extra-virgin Add the pasta mixture
olive oil and reserved cooking
2 cloves garlic, water. Toss and heat
minced through for 1 minute.
½ teaspoon Add the pepper,
ground black cheese, and lemon
pepper juice. Toss well. Serve
½ cup grated in bowls and place the
Pecorino or prosciutto over top,
Parmesan letting the pasta warm
cheese the meat. Serves 6.
Juice of
½ lemon
One ounce of 4 ounces (8 slices)
prosciutto prosciutto
contains 70
calories and Bring a large pot of
eight grams of
salted water to a boil.
F O O D S T Y L I N G B Y E M M A F E I G E N BAU M

protein.
Add the pasta and
cook according to the
package directions.
Two minutes before
the pasta is cooked,
add the peas. Scoop

56 FOR COMPLETE NUTRITION DATA AND NATE APPLEMAN’S RECIPE FOR PROSCIUTTO PHOTOGRAPHS BY MITCH MANDEL
AND ASPARAGUS SALAD, GO TO RUNNERSWORLD.COM/PROSCIUTTO.
 “ Youtraindon’tlikehaveone.toThebe anZeroOlympian to
Runner is
ARRIVE STRONGER ON RACE DAY authentic running. Now I train smarter.”
Carrie Tollefson
Olympian Mom National Running Champion
• •

RUN WITHOUT IMPACT

Avoid injury

RACE PREP
Maximize stamina and
decrease repetitive stress

ACTIVE RECOVERY
Replace junk miles
with quality conditioning

CROSS TRAINING
CROSS CiRCUIT exercises and videos
®

help eliminate your weak links

© Copyright 2014. All rights reserved by Octane Fitness

see it move: zerorunner.com

 MIND+BODY
A Happy
Runner…

SUFFERS FEWER
INJURIES
“Happiness reverses
the body’s muscle-
tensing stress
response; muscle
tension makes us more
susceptible to injury,”
says Jim Afremow,
Ph.D., author of The
Champion’s Mind: How
Great Athletes Think,
Train, and Thrive.

PERFORMS BETTER
A study published in
the European Journal
of Applied Physiology
reports that cyclists
who were given posi-
tive feedback did bet-
ter in a time trial than
those who did not. “If
you’ve removed the
distractions created
by negative emotions,
you’ve increased
attentional focus,”
Afremow says. “Being
in tune will certainly
improve perfor-
mance.”

FEELS LESS PAIN

Happier people
have more of the
neurotransmitter
dopamine coursing
through their brains.
This chemical helps
control the brain’s
pleasure center and

HAPPY HOUR
makes it easier to
tolerate uncomfort-
able sensations, says
Afremow.
Approach a run with a positive outlook to
improve your performance and your health. IS HEALTHIER
“Happier people get
By Diane Stopyra sick less often, and
when they do get sick,
they recover more
of a bad day. We run
WE RUN TO RELEASE THE TENSION missing out. “Exercise doesn’t just improve
quickly,” says positive
when we feel blue and need a pick-me-up. happiness, happiness can improve exercise psychology expert
We run to silence our inner critic that tells performance,” says Alfred Bove, M.D., Ph.D., Tal Ben-Shahar, Ph.D.
us we aren’t thin, smart, or talented enough. professor emeritus of medicine at Temple Ongoing negative
And it works. Thanks to those wondrous, University and a 26-time marathoner. Sure, emotions can provoke
morphine-like chemicals called endorphins, not every day can be rainbows and butter- cellular activity that
leads to illnesses,
running is a surefire way to lift our mood flies, but by making an effort to approach
including cancer.
when we feel stressed, sad, or insecure. your workouts with a positive, upbeat Feeling joy, research-
But if you use running only as a coping attitude, you’ll run better than if you set out ers say, reverses this
mechanism to escape negativity, you’re feeling dark. “We tend to think of being process.

58 RUNNER’S WORLD MAY 2015 ILLUSTRATION BY KAGAN McLEOD

 MIND+BODY
Face Value Relax your fore-
head. People who
get Botox report
feeling less nega-
Athletes are often told tive, based solely
joyful as a personality to put on a “game face.” on the fact they
trait, but it’s actually a skill But a serious, intensely can’t flex the cor-
you can acquire,” says focused expression rugator supercili.
could backfire and make Tensing this mus-
sociologist Christine Carter,
you feel more tense, cle, which furrows
Ph.D., author of The Sweet says Jim Afremow, Ph.D. your brow, sends
Spot: How to Find Your “Our expressions aren’t a message to the
Groove at Home and Work. just an indication of how brain that some-
Here’s how to set yourself we’re feeling; they help thing is wrong.
up for a good run. dictate those feelings,”
he says. “In other words,
if you look happy, you’ll
EAT WELL run happy.”
You’re used to thinking
of food as muscle fuel.
But good nutrition is also
important for feeding your
brain, says Drew Ramsey,
M.D., assistant clinical
professor of psychiatry at
Columbia University and
coauthor of The Happiness
Smiling so that
Diet. “It’s impossible to feel
your cheeks are
positive in a sustained way engaged tricks
if you’re low on nutrients your brain into In Chinese medicine, the chin is
like magnesium, omega-3 thinking that associated with willpower. Lift it so
fatty acids, vitamin B12, you’re having a that it’s parallel to the ground for an
good time. instant confidence boost.
iron, and vitamin D.” Good
mood-boosting foods: kale,
oysters, mussels, cherry
tomatoes, pumpkin seeds,
Greek yogurt, and dark
chocolate.
PRESS PLAY as, “Stay strong,” “Light and of buddies, or treating
SLEEP It’s well-documented that quick,” “Relax and roll.” yourself to a relaxing mas-
It’s hard to feel excited to music distracts athletes sage after a hard period of
run when you’re exhausted. from pain and fatigue. In BE SOCIAL training can help you feel
Although sleep needs vary, fact, Costas Karageorghis, Prerace jitters can sap more positive about your
consistently getting less of Brunel University Lon- you of energy and hurt running life.
than your optimal amount don, who has studied the your performance. Afre-
(usually six to eight hours) exercise-and-music con- mow says to chat up other EXPLORE NATURE
not only makes you more nection extensively, wrote runners at the starting area Trade the treadmill for
cranky, it can also hurt in a review of the research about their training and the trails when you can.
how you process a positive that music could be consid- what they hope to accom- Being in the great outdoors
experience. In one study, ered a “legal performance- plish in the race. “It gets improves cognition, mood,
people who were sleep- enhancing drug.” you out of your head and and health. For exam-
deprived did not feel happy distracts you by focusing ple, a Rutgers University
or proud after an achieve- MANTRA UP on them,” he says. Plus, re- study found that receiving
ment, versus another group Negative thoughts (This is search shows that offering flowers produced heartfelt
that had gotten more sleep. boring. I don’t want to do encouragement to others smiles in study subjects,
this.) will increase muscle improves your own mood and those same people
BELLY-BREATHE tightness, which intensifies and well-being. reported greater levels of
Activating the vagus nerve, the sensation of pain, says happiness for the following
I L LU S T R AT I O N B Y KAG A N M c L E O D

a nerve that runs through Jim Afremow, Ph.D., author BUY A GOOD TIME three days. Another study
the body, produces a calm- of The Champion’s Mind: Experiential purchases— found that simply looking at
ing effect. Deep, controlled How Great Athletes Think, not materialistic ones— water can induce feelings
“belly breathing” can help Train, and Thrive. At the have been shown to boost of calmness. Plus, increas-
stimulate it. Take a deep start of a run or race—or happiness levels. Meaning? ing vitamin D (the sunshine
inhalation while counting to whenever you hit a rough Booking a run-cation in an vitamin) by absorbing rays
five. Then very slowly exhale patch—repeat a positive exciting locale, signing up helps produce a sunnier
while pursing your lips. phrase over and over, such for a fun run with a group disposition.

60 RUNNER’S WORLD MAY 2015

 ADVERTISEMENT

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 MIND+BODY

a b c a b

STANDING CRUNCHES SQUAT WITH LEG RAISE

Squats build WORKS The transversus WORKS The transversus ab-
strength. abdominis (deep core dominis, obliques, hip flex-
muscles) and the rectus ors, glutes, and hamstrings
abdominis (a.k.a. “six-pack TO DO Stand tall, with your
muscles”) knees and toes angled
TO DO Stand tall. Inhale, lift slightly out. Inhale and lift
your arms overhead (a), your arms; exhale and squat
and arch into a slight back down (a). Inhale, and shift
bend (b). Exhale and use your weight to your left foot
your abs to straighten up while lifting your right leg
again, aligning your shoul- up (b). Exhale, return to the
ders over your hips. squat, then lift your left leg.
MAKE IT HARDER Do the move- MAKE IT HARDER Lift your raised
ment while standing on your leg up even higher than (b);
tiptoes (c). lower it. Repeat five times.

a a b

THE BODY SHOP c c

STAND-UP ACT
SQUAT WITH TWIST ONE-LEG BALANCE
WORKS The inner and outer WORKS The transversus ab-
obliques, hips, and glutes dominis, spinal erectors, hip
Finish your run with this simple core routine. TO DO Stand tall. Inhale, bend flexors, and glutes
your knees, and squat down. TO DO Stand tall. Inhale and lift
YOU KNOW you’re supposed to work your core. Strong ab, Push your butt back and your right knee. Exhale and
back, hip, and glute muscles generate power and guard raise your hands overhead straighten your right leg (a).
against injuries. But it can be easy to skip good-for-you (a). Exhale and twist to the Inhale, and swing your right
planks after a run, when a hot shower or yummy brunch right, extending your right leg back. Exhale, raise your
awaits. The solution? Tack your core work onto the end arm out to the side (b). arms, and lean forward as
of your run, before you’re distracted. This yoga-inspired Inhale, return to center, then you lift your leg (b).
routine improves posture, boosts balance, and works the exhale, and twist to the left. MAKE IT HARDER Hinge forward,
entire core. No mat required. Start with five reps of each MAKE IT HARDER Squat deeper lifting your right leg up
move; build to 10 or 15. —SAGE ROUNTREE IS A YOGA INSTRUCTOR, and bring your elbow across higher so your right leg and
TRIATHLON COACH, AND AUTHOR OF THE RUNNER’S GUIDE TO YOGA. the opposite knee (c). torso form a straight line (c).

62 RUNNER’S WORLD MAY 2015 PHOTOGRAPHS BY MITCH MANDEL

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 MIND+BODY

How It Started

Acupuncture is believed
to have originated in China
as long as 8,000 years ago.
The Great Compendium
of Acupuncture and
Moxibustion, the basis of
modern acupuncture, was
published during the Ming
Dynasty (1368–1644).
Prices can range from It states that Qi (energy or
$60 to $120 per session, life force) flows throughout
depending on your
insurance provider
the body, and lists specific
(some cover it). points where inserting
needles can modify the
AAAAH... OUCH!
flow of Qi to ease pain.
You may feel slight
discomfort when needles FAN CLUB
are inserted. After that, Deena Kastor, Shannon
patients report feeling Rowbury, Josh Cox
relaxed or energized.

P H OTO G R A P H S B Y DA N I E L L A F LO R /G E T T Y I M AG E S ( K N E E ); DA N A E D E L S O N / N B C/ N B C U P H OTO BA N K /G E T T Y I M AG E S ( S N L )
Each session generally
lasts 20 to 40 minutes.

WHAT IS IT? A therapy in which thin, sterilized, HA-HA

disposable needles are inserted into the skin Don’t let Aidy Bryant or
SHOULD I TRY IT? to trigger the production of the body’s natural Kristen Wiig stick you. In
painkillers (endorphins and neurotransmitters) a 2013 SNL skit, the “acu-
and to increase bloodflow and stimulate heal- puncturists” treated Jason

ACUPUNCTURE
ing of injured muscles and connective tissues. Sudeikis, causing massive
We asked certified acupuncturist Alex Moroz, amounts of faux-blood to
M.D., at Rusk Rehabilitation at New York squirt from his back. “I feel
University Langone Medical Center, to break a release already,” he says.
down the details. —K. ALEISHA FETTERS “I’m almost light-headed.”

HOW IT HELPS WHAT TO EXPECT TREATMENT PLAN PROVIDERS

Purported to ease aches and A practitioner will insert Most runners undergo Doctors, physical thera-
pains and release tight mus- needles at or near the injury three to 10 sessions for a pists, chiropractors,
cles and connective tissues. site. Depending on your specific injury. Sessions and athletic trainers are
Since it can also improve problem, he may manipulate may be paired with physical sometimes licensed.
mobility, some runners use the needles by hand, use therapy. Find an acupuncturist
it on an ongoing basis as an heat to warm the needles, at nccaom.org or
injury-prevention tool. or use electrical stimulation. medicalacupuncture.org.

64 RUNNER’S WORLD MAY 2015

 GEAR

DATA IN, FITNESS UP

Smart new activity trackers capture all your info all day long—from your
morning mileage to your nightly sleep patterns.
By Bob Parks

FITBIT SURGE
BEST FOR: Run-Track Minds
The powerful new Fitbit Surge flaunts
the same good design as earlier ’Bits:
It’s full of encouragement for all-day
step activity, and dead simple to use.
But it also packs a GPS antenna for
speed, distance, and splits. It has an
altimeter for translating elevation into
floors climbed (e.g., a hilly 12-mile run
can be the same as climbing the Em-
pire State Building). And it houses an
optical heart-rate sensor, though tes-
ters found they had to run at least two
miles before the unit posted precise
numbers. Distances aren’t accurate
on the bike, and it’s not waterproof
for swimming. But once the heart rate
part worked, the device displayed
lucid graphs showing current beats
Cool features per minute as well as recent trends in
include vertical running effort. Finally, this comes in
oscillation (Garmin); three sizes and three colors—black,
GARMIN altimeter (Fitbit); blue, and tangerine. $250
FORERUNNER 920XT and calorie
counting (Basis).
BEST FOR: Data-Crazed Triathletes
There’s no question it’s bulky and
weighty at 2.1 ounces, but Garmin’s
tech-heavy 920XT proves useful to BASIS PEAK
runners, swimmers, and cyclists. BEST FOR: Life Optimizers
Separate screens track sport-specific A truly comfortable sleeping buddy,
metrics—such as GPS-based pace the flexible Peak from Basis con-
for runners, strokes for swimmers, or formed to the arm and collected
power for cyclists—and it can also wrist-based heart rate all night,
automatically log a continuous event offering an easy way to find an im-
with all three legs. The device’s chest portant runner metric called resting
strap houses built-in motion-analysis heart rate, used by many coaches
features—useful observations on for judging fitness and diagnosing
running form such as ground contact everything from overtraining to the
time (basically how light you are on onset of colds. The Peak automati-
your feet) and vertical oscillation cally and accurately tracked bike and
(whether you bounce like a Tigger). running workout durations based on
We found the addition of a basic an analysis of movement, and charted
activity monitor and built-in Wi-Fi steps per minute to help us improve
capability so convenient; as soon form, but with no GPS, there was no
as we came near home, all our data distance. Overall, the watch nicely
automatically uploaded online. This combines convenience with fine-
computing power comes at a cost, detailed feedback, including accurate
however: We registered a slight lag calorie counts and sleep. One tester
when pressing certain buttons, and even pored over graphs for skin temp
the watch needed to be recharged and sweat to track his performance
every other day when using GPS. in extreme heat. (To see all the gory
$450 (with heart-rate and gait- data, wearers need an iOS or Android
analysis sensor, $500) smartphone.) $200

66 RUNNER’S WORLD MAY 2015 PHOTOGRAPHS BY MITCH MANDEL

 ADVERTISEMENT

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 GEAR

POLAR M400
BEST FOR: Track Maniacs
Polar’s M400 was almost as good
as a flesh-and-blood coach, feeding
detailed stats in the heat of workouts
and assiduously collecting body data.
It issued screen or audible alerts
when we were caught on our butts
for too long and estimated VO2 max
(maximal oxygen uptake, a key fitness
indicator). Using heart rate, it auto-
matically rated the difficulty of runs
and tailored workouts to a runner’s
readiness. And with an internal GPS,
the M400 offered a bounty of beeps
and detailed feedback, mile after
mile. The separate heart-rate strap
can seem more high-maintenance
compared with wrist-based sensors.
Battery life was short at a few days
with all sensors on. And while the
M400 works as an activity monitor,
it was bulky for comfy sleeping. $180
(with heart-rate strap, $230)
MIO FUSE
BEST FOR: Heart-Rate Runners
Mio’s latest all-in-one heart sensor
and band turned out to be our testers’
favorite way to learn from heart-rate
data while running. The subtle, col-
MICROSOFT BAND ored LEDs display heart-rate zones,
BEST FOR: Overscheduled Exercisers and the band buzzes when switching
Chock-full of sophisticated electronic sensors, zones. Such tactile feedback made
Microsoft’s first fitness tracker, the Band, sports gauging effort level easy without
an onboard GPS for running, a motion sensor for testers’ needing to look at the watch
workouts, and a UV light sensor to warn users about (or take it out of a jacket cuff on
overexposure. We liked keeping up on work mes- frigid days). The Fuse measures heart
sages and missed calls while out on runs (the Band rate by registering changes in blood
shuttles messages from a cell phone), and paying for volume in the arm (no cumbersome
Starbucks coffee with store credit we preloaded onto heart-rate strap needed), yielding
the watch. The unique curved design felt great, but highly accurate results. Disappoint-
the Band can’t be dunked, only splashed, prompting ingly, distances—tracked by an
concerns from one tester who was caught in a driving internal motion sensor—were off by
rain. Finally, the Band has an onboard heart-rate mon- as much as a half mile in every five
itor, but after many tests, the device still displayed miles of running, and the band does
numbers way off during activity. (Strangely, it was not track sleep. Some testers found
accurate when testers were standing still.) Battery the bright sweeping digits in the
life wasn’t the best, either; every 48 hours we needed Battlestar Galactica–style readout
to charge it for 90 minutes. $200 laughably ugly; others embraced its
retro charm. $150
The sleek Band
(above) includes
a GPS; the trad
watch (below)
tracks runs based
on movement.
WITHINGS ACTIVITÉ
BEST FOR: Stealth Geeks
Don’t want to telegraph your obsession with data? The Activité is your elegant Swiss answer. Lux
features such as a scratchproof sapphire glass, 50-meter water-resistant case, and calf leather
strap, hide an onboard motion-sensing accelerometer that tracks running, walking, and swim-
ming. Testers loved seeing each day’s progress, indicated by the tiny orange hand on the face
sweeping from 0 to 100 percent, and the ease with which we could swap out the leather strap for
a silicone one when things got really sweaty (or we went swimming). Using the watch turned out
to be simple, since it automatically times a run from start to finish based on movement. An accom-
panying iPhone app (Android app coming soon) provides detailed graphs of mileage, calories, and
sleep quality. Distances were unfortunately only approximate, however, and there is no way to
calibrate the watch to each tester’s stride. Also, no heart rate, but one unexpected perk: Thanks to
a low-energy version of Bluetooth, users get a whopping eight months of battery time. $450

68 RUNNER’S WORLD MAY 2015

 New for 2015…TUTUS

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 "
$!
 BEGINNER’S
SPECIAL
“CAN I ASK YOU
SOMETHING?”

Yes, please
do! If you’ve
got questions
before you
hit the road,
our experts
have all the
answers.

HAVE A QUESTION
YOU WANT US TO
ANSWER? JOIN
A TWITTER CHAT
WITH RUNNER’S
WORLD EDITORS
ON APRIL 10 AT

BY LISA MARSHALL
2 P.M. EDT. FOLLOW
@RUNNERSWORLD
AND USE #RWCHAT.

ILLUSTRATIONS BY
DALE EDWIN MURRAY
MAY 2015 RUNNER’S WORLD 71
IT’S RARE TO FIND a runner who doesn’t want
to talk about running. Everyone has a friend or
coworker who never misses a chance to discuss his
latest race finish or his fancy new GPS watch. If
you’re just getting into running—as an estimated
600,000 people do each year—perhaps you used to
find this chatter boring. Maybe you still do. But for a
new runner, that run geek is a valuable resource.
You’ll have questions, and the best way to get them
answered is to talk to a real, live runner. She’ll be ex-
cited to see you taking up the sport, and you’ll walk
away with the information you need and a sense of
the camaraderie you can expect if you stick with it.
Runner’s World polled newbies for their most
pressing questions and got time-tested answers
from a panel of experts on training, nutrition, injury
prevention, and more (see page 76). Whether you’re
a curious new runner or an advice-giving old-timer,
running:
you’ll learn from this conversation between a begin-
ner and runners who really know their stuff. It’s Good
for You!
→ Since 1991, the National Runners’ and Walkers’
Study at Lawrence Berkeley National Laboratory in
California has followed more than 154,000 runners
and walkers. It found that as little as three to seven
miles of running per week reduces risk of stroke,
heart disease, diabetes, and high cholesterol. As a
general rule, the more you run, the more your risk
goes down. The study also found that running…

BURNS MORE CALORIES THAN WALKING Even at a brisk

walking pace (about a 17-minute mile) you have to
go 50 percent farther and take twice as long to burn
“I’m not a the same number of calories as you would running a
12-minute mile (that is, about 100).
runner yet, PROMOTES JOINT AND BONE HEALTH Contrary to popu-
but people • Actually, you already lar belief, running may actually prevent osteoarthritis
and joint replacements, with the body responding
(including are a runner, if you
think about it. You
to the impact of our footfalls by thickening cartilage
and building bone mineral density. Those who aver-
you) seem probably ran around on
the playground as a kid.
aged more than 1.2 miles per day of running were at
18 percent less risk of osteoarthritis and 35 percent
to love it so Humans are built to do it. less risk of hip replacements than nonrunners.

much that I’m In fact, our bodies (with

their long legs and lack FIGHTS ALZHEIMER’S Those who ran 15.3 miles per
week had a 40 percent lower risk of Alzheimer’s
thinking of of fur) make us better
suited for running than
disease mortality than nonrunners.

becoming one. most animals. The sport LOWERS CANCER RISK Runners showed a 76 percent
doesn’t require a lot of lower kidney cancer risk and 40 percent lower brain
What’s so pricey equipment to get cancer risk than nonrunners.

great about into, and it beats other

activities when it comes
BOOSTS SURVIVAL RATES Breast-cancer survivors
who averaged more than 2.25 miles of running per
running, to fending off weight gain
and disease. Besides, it’s
day had a 95 percent lower risk of dying of breast
cancer over a nine-year period than those who didn’t
anyway?” fun! We promise. exercise much. Walkers did not decrease their risk.

72 RUNNER’S WORLD MAY 2015

“ Okay, I want
to start. READY, SET, WAIT!
YOU MAY NEED TO TAKE SOME PRELIMINARY STEPS IF...
What do I
need?” YOU’RE VERY to injury. One YOU’RE cyclists are
OVERWEIGHT study found INACTIVE more likely to
• First, get good shoes. • Consider novice runners • Spend three get injured as
Go to a running store losing a little, via with a body- to four weeks beginners than
and have a salesperson diet and walking, mass-index doing some those who play
put you on a treadmill, and check with (BMI) of 30-plus kind of aerobic sports that load
watch you run, and your doctor were 17 percent exercise three force onto joints
before you start more likely to times a week (like tennis,
recommend a pair that to run. Each step get injured than and working up volleyball, or
suits you. Shop at the end you take running leaner newbies. to where you can hiking). Spend
of the day, when your presses three Don’t want to walk briskly for a few weeks
feet have swollen about times your body wait? Ease in 30 continuous preconditioning
as much as they ever will, weight down on very slowly, minutes. with walking
to ensure that you get your joints (twice introducing and form drills
what walking small stints (15 to YOU’RE A CYCLIST (like those
the right size. And resist delivers), leaving 30 seconds at a OR A SWIMMER found at runners
the temptation to go heavier runners time) of running • Studies show world.com/
online to find a discount- more vulnerable to your walk. swimmers and formdrills).
ed pair—shoes can break
down sitting in the box.

HERE’S THE PLAN “I got new

This training program from Coach Ewen North of Boulder, Colorado–based
Revolution Running will help you work up to running a 5K in nine weeks. shoes and I’m
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
ready to run!
Jog 1 min, Jog 1 min, Jog 1 min,
Cross-train What now?”
1 walk 3 min x
20 min
Rest walk 3 min x
20 min
Rest Rest walk 3 min x
20 min
30 min
• Start! Slowly. Begin
Jog 1 min, Jog 1 min, Jog 1 min,
Cross-train by alternating between
2 walk 2 min x
21 min
Rest walk 2 min x
21 min
Rest Rest walk 2 min x
24 min
30 min running and walking. It
Jog 90 sec, Jog 90 sec, Jog 90 sec, keeps your muscles from
Cross-train
3 walk 2 min x
21 min
Rest walk 2 min x
21 min
Rest Rest walk 2 min x
25 to 30 min
35 min fatiguing too fast and
delivers less impact on
Jog 90 sec, Jog 90 sec, Jog 90 sec, your joints and tendons,
Cross-train
4 walk 1 min x
20 to 25 min
Rest walk 1 min x
20 to 25 min
Rest Rest walk 1 min x
25 to 30 min
40 min while still giving you the
Jog 2 min, Jog 2 min, Jog 2 min,
heart-health benefits
Cross-train of a longer workout.
5 walk 1 min x
20 min
Rest walk 1 min x
25 min
Rest Rest walk 1 min x
30 min
40 min
Plus, those walk breaks
Jog 3 min, Jog 3 min, Jog 3 min, give you something to
Cross-train
6 walk 1 min x
25 min
Rest walk 1 min x
25 min
Rest Rest walk 1 min
x 30
45 min look forward to. In the
beginning, go by time
Jog 3 min, Jog 3 min, Jog 3 min, instead of miles to make
Optional:
walk 45 walk 45 walk 45 Cross-train
7 secs
Rest
secs
cross-train
30 min
Rest
secs 45 min tracking easier. Gradu-
x 30 min x 30 min x 35 min ally decrease your walk
Jog 4 min, Jog 4 min, Jog 4 min, breaks and increase
Optional:
walk 30 walk 30 walk 30 Cross-train your sustained running
8 secs
Rest
secs
cross-train
30 min
Rest
secs 45 min
time. In nine weeks you
x 30 min x 30 min x 35 min
should be able to run a
Jog 5 min, Jog 5 min,
walk 30 walk 30 Celebrate 5K (3.1 miles) without
9 secs
Rest
secs
Rest Rest Run 5K
victory! walking. (See “Here’s
x 30 min x 30 min the Plan,” at left.)

MAY 2015 RUNNER’S WORLD 73

 compression gar-
“Ouch. Is ments—shorts, pants,
running sleeves—to keep every-
thing in place. Oh, and
supposed whatever you do, don’t
wear cotton, which
to hurt this traps moisture and
worsens chafing. Look
much?” for shorts, shirts, and
socks made of technical
• A little muscle soreness fabrics that will wick
is normal, and often it sweat away from your
won’t even kick in for skin, keeping it dry.
a day or two after you
run. But if you have pain
that sticks around for
more than 48 hours or “Now that
restricts your move-
ment, that’s a red flag.
Take some time off and
Eat Like I’m burning
all these ex-
consider seeing a doctor.
It also might mean you
need to re-evaluate your
regimen. New runners
a Runner
EXERCISE PHYSIOLOGIST KRISTA
tra calories,
I get to eat
tend to get hurt when
they ramp up their mile-
AUSTIN, PH.D., OF PERFORMANCE
AND NUTRITION COACHING, OFFERS
more, right?”
age too quickly, or run FUELING TIPS FOR NEWBIES. • Sorry, but not if you’re
too fast or too often. interested in losing
weight. Remember:
DON’T CARB-LOAD Even if you’re running a Running burns about
5K the next day, you have plenty of glycogen 100 calories per mile—a
(the sugar that fuels exercise) stored in your bit more or less depend-
muscles to take you that distance. Instead, ing on your weight, your
speed, and how efficient
eat a healthy balance of around 45 percent you are at burning fuel.
carbohydrates, 35 percent lean protein, and If you’re running just a
20 percent healthy fats every day. few miles, that’s not a lot
of extra calories. (One
PILE ON THE IRON Iron helps the body utilize Panera chocolate chip
fat as a fuel source and builds hemoglobin in cookie has 440 calories!)
Overdo it on sports
red blood cells. Meanwhile, the more the body drinks, nutrition bars,
becomes inflamed with training, the less iron and carb-loaded snacks,
it absorbs. As a result, roughly half of runners as some new runners
“My skin are iron-deficient. To get enough, shoot for
six ounces of lean red meat three times
do, and you may actually
gain weight. It’s best
is getting per week or load up on chicken, fish, and to stick with about the
same quantity of calories
rubbed raw!” spinach. Vegetarians should consider taking a
supplement.
you ate before (assuming
it was a healthy amount)
• We runners call that and focus on improving
“chafing,” and it’s the DON’T SKIMP ON D If you’re not getting the quality. That means
worst. Put a little petro- vitamin D, or making enough in response to ditching empty-calorie
leum jelly (or an anti- sun exposure—and as many as three-quarters snacks and processed
chafe balm, like Body of runners aren’t—you’ll be more vulnerable to foods and taking in lean
Glide) on sensitive protein (like salmon
areas before you run. If
stress fractures and illness. Fatty fish, beef, and chicken) for muscle
you’ve lost weight and liver, egg yolks, and fortified milk are good building and repair,
have extra skin causing sources. Or have your doc test your D levels good fats (like nuts and
chafing, invest in and recommend a supplement if needed. avocados) to keep you

74 RUNNER’S WORLD MAY 2015

CHOW
satiated, and mini- tends to plateau. The halfway through your
mally refined carbs (like real beauty of running workout, try skipping
whole-grain pasta and is its ability to keep your fiber-rich foods like oat-

DOWN quinoa) for energy. appetite in check and

boost your calorie burn
meal, apples, or whole-
wheat bread prerun and
(NOT for hours postrun, which going with low-fiber
TOO “All this makes it a great way to
keep weight off once
foods like white toast or
cantaloupe instead.
MUCH!)
running you’ve lost it.

→ This means I’m “What about

formula helps
you get a going to “Should I eat eating after
rough idea
of how many lose weight, before I run?” a run?”
calories you
burn in a day. right?” • You don’t have to eat
specifically to run a • Within a half hour
• Maybe, but only if you few miles, but you don’t of finishing, have your
are also careful to eat a want to start on empty, regularly scheduled
meal or snack. Include
1 healthy diet. Very over-
weight runners may drop
weight quickly in the be-
either. You should take
in some calories during some protein (ideally 20
to 25 grams) to help your
the three-hour window
Multiply your ginning, when their high- before you head out muscles recover faster.
weight in er body mass and lower (this could be your usual Try a Greek yogurt or an
pounds by 10 apple with some cottage
fuel-efficiency makes breakfast, or midafter-
(if you’re a
them burn more calories noon healthy snack). If cheese or peanut butter.
woman) or by 11
(if you’re a man) per mile, but once they you often find yourself
to calculate slim down, their weight racing for a bathroom
your resting
metabolic rate “I’ve started
(that is, the
number of cal- by running
ories your body
burns simply by on a treadmill.
keeping itself
alive). That’s no
different than
road running,
2 right?”
Multiply this
number by 1.3 to • Not quite. Treadmill
determine the running tends to feel
total number harder than running
of calories you
burn through
outside, because it takes
standard every- balance and coordination
day activities. (and some willpower)
just to stay on the thing.

FASTER = FITTER In reality, it doesn’t give

you as much of a workout
as when you’re running
3 → Over a six-year period, the National Runners’
and Walkers’ Study found that runners who started
out heavy lost about twice as much weight for
on varied terrain with
wind pushing on you.
Multiply the the same energy expenditure as walkers. Female Also, because it sets the
number of miles runners were also better at fending off age-related
weight gain around the gut and hips than female
pace for you, the tread-
you run by 100 mill isn’t very good at
and add this to walkers. Another paper comparing what partici-
the result from pants ate after 60 minutes on the treadmill found teaching you how to pace
step 2 to get that walkers ate 41 more calories than they had yourself. And if you have
your total daily burned, while runners consumed 196 fewer. decided to sign up for a
calorie burn. 5K (do it!), be sure to do

MAY 2015 RUNNER’S WORLD 75

 some running on the road

THE ’MILL
before the event.

“I don’t mind MISLEADS

running once I → In one study,
get going, but 21 participants
were asked to
I have trouble run on a track for
motivating my- three minutes at a
set pace, then to
self to start.” run on a treadmill
for three minutes,
• Lots of runners have that adjusting the
problem before they fig-
ure out how to plan their
speed to what
workouts. First, it helps they thought was
to know what time of day the same pace
you enjoy running most.
(If you’re not a morning
they’d run on the
track. On average,
Become a
person, pick a time that
feels better.) Then, sched-
ule your runs just like you
the runners ran
32 percent slower
on the treadmill.
RUN GEEK
FIVE TIPS TO HELP YOU STICK WITH THE
would a meeting at work
or a date with a friend. SPORT FOR MONTHS AND YEARS TO COME
And try to create a pattern.
If you can get yourself in 200- to 300-calorie break-
the habit of running at a fast, steering clear of too TREAT YOURSELF Put some money in a jar
certain time, eventually
the absence of it starts to
much slow-digesting fat
or protein. Give yourself
1 after each run to go toward a trip (maybe
to a race!) or buy a new running outfit
feel weird. time to park and get to the once you reach a certain milestone. Research
start area at least an hour shows that while the distant promise of lost weight
and better health may not motivate us to stick with
before go time. (There an exercise program, immediate material rewards
may be lines for the do—particularly in the beginning.
porta-potty, and you will
want to use one. Trust TRACK YOUR RUNS Keep a journal, or
me.) Start closer to the 2 log your activity via a tracking site like
strava.com or myfitnesspal.com. People
back of the pack—going
who track what they eat and when they work out
out too fast isn’t fun. Most tend to eat less and exercise more, research shows.
important, enjoy yourself.
There’s nothing quite like DON’T JUST RUN Schedule a meeting with
your first race. Let us tell
you about ours. It was a
3 a friend or coworker who runs. Listen to a
favorite podcast. Use your workout time
chilly October morning… to sort through a problem you’re having in your job
or relationship. “Running can be a great time to

“Eek, I signed OUR EXPERT PANEL

daydream or come up with solutions,” says RRCA-
certified Milwaukee running coach Rik Akey.

up for a 5K! Rik Akey, an RRCA-certified run-

ning coach in Milwaukee. Krista JOIN A BEGINNER’S GROUP It helps you real-
Any advice?” Austin, Ph.D., Colorado Springs–
based exercise physiologist and
4 ize you aren’t alone in this and provides
a place to swap advice on newbie chal-
nutrition coach. Michael Chin, lenges. Plus, there’s nothing more motivating than
• How exciting! You’ll be podiatrist and medical director knowing someone’s waiting for you at the crack of
less nervous if you feel as of the Running Institute, Chicago. dawn to go for a run.
prepared as possible, so Ewen North, coach and director
of Boulder-based Revolution GO PUBLIC Tell the world you are a runner.
lay out your gear—shoes,
outfit, bib, and so on—the
Running. Ryan Rhodes, Ph.D.,
director of the behavioral medicine
5 Set a mileage goal or sign up for a race
and share your plans on social media.
night before. On race lab at the School of Exercise Then you’ll have a network of people to help keep
morning, eat a low-fiber Science at University of Victoria. you accountable.

76 RUNNER’S WORLD MAY 2015

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TRAINING SPECIAL

“You look smooth

when you run.”
Meb Keflezighi,
the 2014 Boston
Marathon champ,
considers those
words the ultimate
compliment, and
he works hard
for them. In this
excerpt from
his new book,
Meb for Mortals,
he explains why
he does form drills
every day and how
you, too, can use
them to become a
faster, stronger,
healthier runner.

78 RUNNER’S WORLD MAY 2015

with Scott Douglas PHOTOGRAPHS BY HOLLY ANDRES
R
RUNNING IS one of the few sports where
even serious participants are told not to
worry about their technique. You’ll hear
many people say, “Just run, and your
body will find its most efficient form.”
I don’t agree with that line of think-
THIS IS
WHAT YOU
SHOULD
ing. There’s room for improvement in
everything we do, running mechan-
ics included. A good baseball coach
wouldn’t tell a hitter, “Just take enough
practice swings and you’ll be fine.” The
coach would identify ways in which hit-
ters could get more efficient or slightly
reposition themselves to make better

LOOK LIKE
use of their ability. The same is true in
running.
Runners with what appears to be bad
form have won races and set records.
The most famous example in modern
times is Paula Radcliffe of Great Brit-
ain, who set the still-standing wom-
en’s world marathon record of 2:15:25

WHEN YOU
in 2003. I remember the first time I
saw her, at a 10,000-meter track race
in Europe. I thought, There’s no way she
can win, with her head and neck bobbing
around like that. She won. From that I
learned that ultimately it’s about the
engine—your heart and lungs.

RUN
But that doesn’t mean that runners
with glitches in their form can’t become
better than they currently are. Some-
times we inherit bodily quirks that are
hardwired into us; it could be disastrous
to try to run with a fundamentally dif-
ferent form. But we can always work to
improve our weaknesses. My left hand
has a tendency to flop out a bit when I
run. By being mindful of it and remind-
ing myself to keep it closer to my body, While there’s great variation in
I can run more efficiently. form among the best distance
You can always improve something. runners in the world, there
How big an improvement you want to are common elements. Keep
make in any area is up to you. But to say these key components of good
“I’m going to try to be the best runner running form in mind to help
I can be but ignore my form” is wrong.
Simply put, with more-efficient form,
you run your best.
you’ll go farther with each step while
using the same amount of energy you’d
use running with less-efficient form.
That will get you to the finish line faster.
Also, with your motion better directed
toward moving forward, you’re less like-
ly to shift some of the pounding to body

80 RUNNER’S WORLD MAY 2015

HEAD CARRIAGE
Imagine that on top of your
head there’s an egg you
don’t want to fall off. If you
can stay in that posture,
with your ears positioned
over your shoulders, you’re
going to have to bring your
knee higher to keep your
ARM CARRIAGE
head straight. That will give Swing your arms in the
you a higher cadence and direction you’re moving, not
let you cover more ground back and forth across your
than you would by overstrid- body. Imagine that you’re
ing. With your head held going to punch something—
level, look 20 to 30 meters you would drive your arm
ahead of you, rather than as straight as possible. The
down at your feet or the insides of your wrists should
ground just in front of you. be near your waist. One way
You might look down a little I’ve been told to visualize
when going uphill or when this is to think of Old West
running on technical trails cowboys reaching for their
with frequent obstacles, but pistols, with their arms mov-
otherwise, view things at ing quickly past the sides of
eye level. their waist.

STOMACH & BACK POSITION LEG SWING

Keep your midsection
engaged, with your stomach When your right leg leaves
tucked in, almost like some- the ground and swings
one is about to punch you. forward, your right foot
should drive toward the left
knee. Reaching calf height is
a good goal for people who
currently shuffle. Doing this
will make you more upright
and help you cover more
ground with each stride,
without overstriding.

LANDING POSITION
Your feet should land under
your center of mass. If you
overstride, with your feet
landing well in front of you,
you’ll brake slightly with
every step and spend more
time on the ground rather
than transitioning quickly to
the next step.
parts that aren’t designed to absorb it;
that should decrease your risk of injury.
It’s easy to get thrown off by just one
bad element in your running form. For
example, if your head is thrust forward
of your body rather than being in line
with your shoulders and trunk, you
might then overstride, lean forward
too much, or have longer ground con-
tact time (or all three!). That’s going to
lead to bringing your hamstring up more
behind you than underneath you, which
can lead to cramping or injury, as well
as being slower.
Any such problems might not be
a big deal in a 5K or a half marathon
(although they probably will make you
slower). But over the course of a mar-
athon, you’re asking for trouble. Your
mechanical weaknesses will be ex-
posed, and they could make you miss
your goals.
Also, better running form can simply
make running feel easier and more en-
joyable. Who wouldn’t like to feel better
running? The more pleasurable running
feels, the more you’ll want to do it, and
that will lead to improvement.
Finally, I think looking good while
you run is important. Most of us draw
motivation and satisfaction from posi-
tive feedback from others. So just like
trying to impress others with your times
might help you run faster, trying to im-
press people with your fine form can be
an incentive to run more efficiently. One
of the greatest compliments I’ve ever
received was from Geoffrey Mutai, who
holds the Boston and New York City
marathon course records. Mutai once
told me how smooth I look running. It’s
something that we runners can appre-
ciate about one another, the same way
a golfer can appreciate the beauty of a
top player’s swing.
At the beginning of my professional
career, I got away from regular form
work for a while. But after I recovered
from a pelvic stress fracture in 2007 and
2008, I rededicated myself to working
on the best possible form. Now I con-
sider it an integral part of my training
almost every day.

Do This!
Adapted from Meb
for Mortals: How to Regularly Consider Practice Monitor Consider
Run, Think, and Eat work to im- form drills elements of your form how your
Like a Champion prove your an integral good form during races posture
Marathoner, by Meb running part of for short pe- to stay effi- affects your
Keflezighi with Scott form. training. riods during cient. form even
Douglas (Rodale). some runs. when you’re
not running.

82 RUNNER’S WORLD MAY 2015

 DO The drills on the
following pages will
improve your running
form in many ways—

THESE
by strengthening key
running muscles, by
improving your range
of motion via exagger-
ating some aspects of
the running gait, by
improving the commu-

FORM
nication between your
nervous system and
muscles, and by mak-
ing you more mindful of
good running form.
Aim to do these drills
at least twice a week,

DRILLS
even if doing so means
cutting your run short.
You don’t have to do
them all every time.
Rotate among the ones
you need most. The
payoff from the time
invested—greater
speed and less injury
risk—outweighs what
you’ll get from another
couple of miles.

THREE SKIPPING EXERCISES

These skipping variations
increase stride length and
knee lift, and improve
single-leg balance. Skip
for 20 yards, rest briefly,
repeat. Do the exercises
forward and backward, two
times each. (1) Skip for-
ward, raising your knees to a
90-degree angle, while the
bottom of your raised leg’s
foot stays parallel with the
ground. Pump your arms in
sync with your legs. (2) Skip
forward, tucking the foot of
But Don’t! your raised leg under your
butt, then extending your
hamstrings (see photo) before
Overstride! Force Work on Think that Forget that landing. (3) Skip forward and
changes in your form so shoes are a training and snap your raised foot back as
your run- much that magic bullet desire are if you’re trying to kick your
ning form. you don’t for improv- what ulti- butt, while keeping your sup-
enjoy your ing form. mately get porting leg straight. Concen-
running. you to the trate on quick movements.
finish line.

MAY 2015 RUNNER’S WORLD 83

 LOOK GOOD ALL DAY
Sitting for many hours a day
can lead to worse running form,
as your lower back tightens,
your shoulders get tense, and
your head is thrust forward.
You also get what physiothera-
pist Phil Wharton calls glutes in
hibernation, meaning that these
large muscles that contribute
so much to good running form
become unused to firing like
they should. To fight it:

DON’T SIT Get up from your

chair at least twice an hour.
Try not to spend more than
one hour at a time sitting still.
Standing or walking around for
even a minute can help activate
your hibernating muscles.
knee lift and hips’ range of above). Swivel your hips and
CARIOCA AND QUICK FEET motion. Go 20 yards in one
direction, then 20 in the
swing your arms. (2) Do the
carioca drill, raising your STAND UP A standing desk,
These drills lessen your opposite. (1) At a skipping front knee to 90 degrees or a desk with an adjustable
ground contact time and pace, move laterally to the (or as high as you can). height, can help you adjust to
give you a quicker, more left, crossing your right (3) Quick feet: On the balls more time on your feet.
efficient turnover. Carioca leg first in front and then of your feet, shuffle forward
drills also improve your behind your left leg (photo as quickly as you can.
USE A BALL Some runners
bring a stability ball to work to
use as a chair. Sitting on one
of these with good posture
engages your glutes and core
muscles more than using a
normal chair does.

SIT STRAIGHT Sit upright

with your feet flat on the floor,
your legs bent at 90 degrees,
and your upper body straight
from your waist through your
shoulders and head. Your ears
should be positioned directly
above your shoulders.

WALK AROUND If I know

I’m going to have to sit for a
long time, I make sure to walk
around beforehand. Stand up
during meetings if you can. But
respect the rules; saying you’re
standing because of your
running won’t help your career.
(Unless you work at RW.)

COMPRESS YOUR LEGS If

ability to move in all backward. (2) Stand on your your job involves a lot of stand-
JUMP, HOP, HOP three planes of motion,
and strengthen several
right leg with your left foot
up. Hop forward 10 feet,
ing, try wearing compression
socks to help increase blood
The next drills teach your often-neglected muscles. and backward 10 feet (photo
circulation. Women should
running muscles to work (1) Bounce forward on both above), then switch legs.
in sync with each other, legs, moving just a few (3) Standing on your left leg, avoid high heels, because they
increase your power when inches at a time. Hop 10 hop to the side 10 feet, then can shorten and tighten their
pushing off, improve your feet forward, then 10 feet back. Switch legs, repeat. Achilles tendons and calves.

84 LEARN HOW TO DO THESE DRILLS WITH MEB AS YOUR TEACHER. TO SEE HIS
VIDEO, GO TO RUNNERSWORLD.COM/MEBDRILLS.
 DOES YOUR
PHONE HURT
YOUR RUN?
I SEE A LOT of runners who
t ra in w it h t heir phones
strapped on their arms so
they can listen to music. This
is a bad idea if you care about
your running form. forward and landing with (3) Lateral cross-over lunges:
The next time you see
someone running like this,
THREE LUNGE VARIATIONS your knee still at 90 degrees
(photo above). Push from the
Stand on left leg. Cross your
right foot over your left leg
look closely. If their phone is Lunges build strength glutes of your forward leg to and squat as low as you can
on the left arm, above the el- throughout your core and initiate lunge of other leg. Do to the left. Bring your right
bow, you’ll see the right hand improve your balance. for 20 yards. (2) Do the same leg back over and stand to
(1) Lift one knee to 90 de- lunges walking backward for repeat the exercise to the
and arm swinging normally, grees before taking a step 20 yards (yes, it’s difficult!). left. Do 10 times each side.
but the left arm will swing
out more because of the extra
weight it’s carrying.
You might run like this
and feel like it doesn’t affect
you, but you’ll have to com-
pensate for that wider arm
swing somewhere on your
body. Maybe you’ll have more
side-to-side motion, or your
iliotibial band—the ligament
running along the outer side
of the thigh—will get tight.
I’m not saying it’s bad to
run with music. But there are
ways to do it that won’t affect
your form, such as clipping a
wireless MP3 player to your
waistband.
And maybe you’ll find you
enjoy being without your
phone during your run, al-
lowing you to disconnect and
mentally recharge.
A small fanny pack should
not worsen your form too
G R O O M I N G B Y KAT H Y VA R G A / Z E N O B I A

much if you have a few light

items in it and keep it right at
the center of your back just you’re running on uneven your right leg over your
above your butt. Be sure it’s THREE LATERAL SQUATS footing, such as trails and
banged-up roads. Do these
left foot, then move your
left foot to the left (above).
tightly secured so it doesn’t
Lateral drills engage 20 yards in each direc- Repeat crossover pattern.
f lop and cause you to ad- important gluteal muscles tion. (1) Squatting with feet (3) Next, cross your right
just your stride. Fuel belts and improve your side- and knees together, step foot in front of your left,
shouldn’t affect your form ways balance, which is sideways. (2) Squat with legs then behind it (carioca style),
too much, either. especially important when shoulder-width apart. Cross while maintaining a squat.

MAY 2015 RUNNER’S WORLD 85

 WHAT’S ON
YOUR FEET?
SHOE MECHANICS
AFFECT YOUR FORM.

FIRST and most basic,

if your shoes don’t fit
properly, your form is
going to be thrown off.
You don’t want your feet
to be irritated or con-
stricted in any way that
will alter your mechan-
ics. That’s true not just
as you start your run but
also in the later miles.
That’s when blisters can
form from a bad fit, and
you’ll be forced to land
differently than your
body naturally wants to.
Good fit without con-
striction is especially im-
portant for marathoners.
Our feet tend to swell
over the many miles,
which could lead to hot
spots and blisters just
when it’s getting much
more difficult to run POP-UP FORM CHECK:
COUNT YOUR STEPS
with good form, even
without shoe issues.
Second, you want the One aspect of form
shoe to encourage rather that’s often different
than fight against your between profession-
natural form. Your shoes al runners and those
should feel like exten- farther back in the pack
sions of your feet when is cadence, or how
many steps are taken
you run; you shouldn’t per minute. (This is also
be thinking about them known as turnover.) If
constantly, like “These you watch my compet-
feel rigid” or “These itors and me run by,
feel like a pogo stick.” you’ll see we run with
Different runners have good “pop”—we have a
quick cadence, with not
different needs along much ground contact
the spectrums of stabil- time. Behind us, you’ll
ity and cushioning; work see more people with a
with staff at a running slower cadence; some
store to find what best seem to sink into the
matches your form and ground. At my solid-
but-not-hard pace of
body. That said, I think about six minutes per
most runners are best mile, my cadence is
served by a neutral (not just over 180. When I’m
too rigid, not too flexi- running faster, it can
ble), lightweight shoe get into the low 200s.
with good but not ex- Check your turnover by
counting the number of
cessive cushioning. All times one foot hits the
running shoe brands ground in a minute, then
have at least one model doubling that. Aim for
of this type. 180 steps per minute.

86 RUNNER’S WORLD MAY 2015

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RUNNING the W RLD
PARIS MAY 2015

NAME Emmanuelle Blanck AGE 49 PROFESSION Digital art director for Chanel

Early morning is
the best time to
run the narrow
one-way streets of
Île Saint-Louis, one
of two islands in the
middle of the Seine.
 ries, the public garden between
the Louvre and the Place de la
Concorde known for its sculp-
I NEVER RUN INSIDE, even if it’s tures, fountains, and formal
raining or cold. Paris is a city of gardens. I’ll cross the Seine to
such beauty, there’s no reason to the Left Bank, where the road
be on a treadmill in a gym. I take along the river is closed to cars,
my sport out my door. and continue along to the Eiffel
My favorite place to run is Tower. My long run is anywhere
la Coulée Verte. It goes 5 kilo- from 12 to 30 kilometers (7.5 to
meters (3.1 miles) from the hip, 18.6 miles).
bohemian Bastille neighbor- I run four or five days a week.
hood where I live to the more Twice a week, I run with a club
suburban Vincennes area and at the Paul Faber stadium called
the Bois de Vincennes, Paris’s Les étoiles du 8ème, which
largest park. It’s a converted means the stars of the 8th ar-
elevated railway—I believe it rondissement. There are 120 of
inspired New York City’s High us, ages 20 to 55. We’re about
Line?—and once you ascend 40 percent women, and a mix
the stairs, it’s like you’ve dis- of students and professionals.
covered a secret realm above Though running as a sport is
the city. You’re suspended over growing in Paris, it’s still more
bright, grassy lawns, and at From top: the common to see strolling
eye-level with many of the old Eiffel Tower, couples on the sidewalk
Haussmann apartment build- the River Seine, than it is to see runners.
the Louvre Palace
ings, with their grand facades and Pyramid, Running happens mostly
of cream-colored limestone, and Notre-Dame at places designated for
cornices, and balconies. Cathedral. sport, like tracks or parks.
I do my long runs on Sun- [Editor’s note: The Paris
day. I’ll take the bridge to Île Marathon is one of the world’s
Saint-Louis, the smaller of two largest, at 50,000, and has a
neighboring natural islands in course record of 2:05:04, set
the middle of the Seine. In the by Ethiopian Kenenisa Bekele
early morning, before the wind- in April 2014.] Football [i.e.,
ing sidewalks fill with residents soccer], tennis, swimming, bik-
carrying bundles from farmers’ ing—even going to the gym—
markets or the boulangerie are more popular. But clubs and
[bakery], the narrow one-way social networking are making
streets are misty and quiet. It’s running more mainstream.
beautiful. The island is small, I sometimes run with a club
just 12 city blocks, so it’s a great called Free Runners. It started
place to do laps. From the south in 2014; we’re basically a family
end, you can see Notre-Dame, of runners who meet in small
just across the water on the groups and run together.
neighboring island of Île de la There’s a road alongside the
Cité. From there, I’ll cross the bank of the Seine that’s closed
Seine to the Right Bank and run to cars on Sundays for the
to the courtyard of the Louvre benefit of runners and cyclists.
Palace and around the Louvre At night during the summer, you
Pyramid; at 7 or 8 in the morn- can see the docked boats filled
ing, when the courtyard is with bars, music, and people
empty, it feels like the palace dancing. We Free Runners do
is your own. Sometimes, when a “Happy Friday Run.” We run
the sun hits the glass on the eight to 10 kilometers (4.9 to
pyramid, I’ll stop and take a 6.2 miles) at an easy pace, then
picture with my phone. After stop at a bar, enjoy a drink, and
that I’ll loop around the Tuile- talk about running.
Where else but Paris can
one so easily pair wine with
As told to Lauren Seligman her run?

PHOTOGRAPHS BY VÉRONIQUE DE VIGUERIE FOR A SLIDESHOW OF MORE SIGHTS FROM THIS RUN, GET THIS 89
MONTH’S IPAD EDITION AND VISIT RUNNERSWORLD.COM/PARIS.
 Curley intends to
stay close to the
land he’s worked
and run on his
entire life, the
Sonoran Desert and
its high pine forests.

NAVAJO RUNNER CRAIG CURLEY MIGHT HAVE MAJOR

MARATHON SUCCESS IN HIS FUTURE—BUT NOT IF HE HAS
TO LEAVE HIS HERITAGE BEHIND.
By Bruce Barcott Photographs by Thomas Prior
NATIVE SUN
HIGH IN THE NAVAJO NATION FOREST, on
a sweep of red earth and pine trees
on northeastern Arizona’s Defiance
Plateau, Irvin Curley steers his Silverado
down a rutted dirt road on a cool sum-
mer morning. An overnight shower has
softened the earth and freshened the air.
In the back seat sits Irvin’s son Craig, a
quiet young man with inky black hair
and last-pick-on-the-playground size.
He’s adjusting his work clothes: shorts,
T-shirt, and a pair of new Mizunos that
are about to get muddy.
At a big ponderosa pine, the younger
Curley clambers out of the truck,
stretches, then looks east, where the
gaining dawn silhouettes the horizon.
He loves this place. When he was a kid,
he used to bring his dad’s sheep up here
to graze, and back then it felt like the
forest went on forever. He believes the
origin of his power and speed is here, on
the high plateaus and dry sandy washes
of his homeland.
“I’ll run an easy 18,” he tells his father
as he pulls on a jacket and tightens his
laces. “Six or six-thirty pace.”
The old man nods. Running Sawmill Navajo Trail in the Navajo Nation Forest.
As the young man kicks up the road,
his father creeps behind him in the
truck. Not because his son needs him, the line—he’ll need to lose another five HE WAS RAISED TO BE A RANCHER, not a
but because some days, the man just minutes, at least. The question now for runner. The Curley family always had
likes to watch his boy run. He glances at this quiet guy from the Navajo Nation sheep to tend, wild horses to break,
the speedometer. “Nine miles an hour,” Reservation is whether those 300 sec- water and wood to haul. As a student at
he says with pride. “Sometimes he’ll get onds can be shed while he is surrounded St. Michael Indian School near Window
up to 12 or 14 miles an hour. That’s some- by all the things that molded him into Rock, the Navajo Nation capital, Craig
thing.” The runner disappears over the the runner he is today—his family, his Curley played basketball. The kid was
crest of a rise, and the truck follows him coach, this land—or whether crossing too short and couldn’t shoot to save
like a lagging shadow. that line from good to great requires his life, but “he could outrun everyone
Craig Curley, 26, is one of the fast- leaving everything behind, joining an on the court,” says Terry Thompson,
est Native American marathoners in elite team, and courting the unknown then the school’s cross-country coach.
modern history, with a PR of 2:15:16 and unfamiliar. Theodore Roosevelt’s Thompson persuaded Curley to try out
(Navajo marathoner Alvina Begay also maxim—Do what you can, with what for cross-country during his junior year,
comes close to star status—she ran her you have, where you are—is great ad- and the boy made the team wearing old
PR of 2:37 in 2010). Impressive, yes, but vice for those who bloom where they’re basketball shoes his aunt bought him at
to challenge America’s elite—guys like planted. But how do you know whether Walmart. But after-school training runs
Meb Keflezighi, Dathan Ritzenhein, your roots, your story, your loyalty—in didn’t fit around life on a working ranch,
and Ryan Hall, guys who expect to a word, home—is pushing you forward and a few weeks into the season, Irvin
run sub-2:10 most every time they toe or holding you back? Curley and Coach Thompson had a talk.

92 RUNNER’S WORLD MAY 2015

 IN A SPORT THAT REQUIRES TOLERANCE
OF PH YSICAL PAIN, R ANCHING
WASN’T THE WORST TR AINING.

“THIS IS WHERE I GOT MY TOUGHNESS.”

Minding churro sheep at his family’s summer ranch (top); with his father, Irvin (right).

“I need my son at home; he does a lot With his brothers picking up some
of work for the family,” the father told of his chores, Craig Curley started the
the coach. “Running is not something I hard work of becoming a great runner.
want for Craig.” He often ran before school, three miles
Thompson hadn’t seen many runners down a desert wash. He read an article
with Curley’s potential. The kid was about Alan Webb in Runner’s World and
already one of his fastest runners, and bought Webb’s book, Sub 4:00—Alan
Thompson was sure he could podium Webb and the Quest for the Fastest Mile,
in the state meet at year’s end. He just to learn about the sport (“I didn’t see
needed time to unlock the boy’s talent. a grown man run until I was 18 years
Thompson responded to Irvin Curley in old,” he says). At the family’s sheep camp
Navajo, the language of elders, as a sign up on the plateau, he’d run between the
of his respect. “If Craig works hard, he rows of ponderosa pines, do his chores,
has an honest shot at becoming a great then run again. “Coach Thompson de- runner who often forced the pace. At
runner,” he said. “He just needs a break.” veloped a route I called the Mission the state cross-country championship
Irvin Curley considered this. “All Loop,” he says. “I ran it like I was a man meet in Phoenix that November, he went
right,” he said. He would allow Craig to on a mission.” That fall of 2005, in his up against top-ranked kids with name-
continue, on one condition. “If he’s going senior year, Curley was one of the best brand shoes and pulled off a distance
to do this, he’s got to be state champion.” schoolboy athletes in Arizona, a front- runner’s version of Hoosiers.

MAY 2015 RUNNER’S WORLD 93

 “I remember seeing the runner in Thompson suspected the issue was appointing 111th at the 2006 NJCAA
front coming over a hill,” his mother trust. “Appeal to Craig’s sense of re- Division One Cross Country National
says. “But I didn’t realize it was Craig.” sponsibility to others,” he said. This was Championships that fall. But by spring,
He had bleached his hair before the run, not just a deeply held Navajo value; he won the regional 5,000-meter cham-
and besides, she didn’t expect to see him Thompson knew Curley as a kid com- pionship in 15:37, and the following
leading the pack. By the time she rec- mitted to putting his family first and fall, finished 12th in the NJCAA Cross
ognized him, her son was seconds away sacrificing for others. Country National Championships. In his
from becoming the first male individual The next afternoon, Wenneborg final semester at Pima, Curley met Abdi
state champion in the 103-year-old his- called Curley into his office. “You may Abdirahman, Pima class of ’97, at a track
tory of St. Michael Indian School. The not realize it, but this is a team sport,” he meet in Tempe. Abdirahman held the
reservation kid in borrowed racing flats said. “Others look up to you as the fast- school record in the 5,000, and had heard
had kicked everyone’s ass. est guy on the team, but you’d be letting about the up-and-coming Curley. “You
them down if you took a part-time job. can break my record,” he told Curley. “I
ARIZONA STATE UNIVERSITY and the You need to be there for them.” want you to do it.” Two weeks later at the
University of Arizona, both Division I Thompson also spoke with Curley. UC San Diego Triton Invitational, Curley
schools, expressed interest in Curley, but “This guy is trying to help you,” he went for it—and his 14:23.26 beat Abdi-
it wasn’t mutual. The thought of get- told his former star runner. “You need rahman’s school record by two seconds.
ting thrown in with tens of thousands of to work on what he wants you to do. Curley graduated from Pima’s two-
students intimidated and overwhelmed Trust him.” year program in 2008 with a spotty aca-
him. “I needed to go somewhere I felt The words rang inside Curley’s head. demic record that kept Pac-10 schools
was like home,” he says. But still, it was a long while before he out of reach. But his mid-distance times
His older sister Valerie attended Pima let his guard down. He finished a dis- were good enough to compete nation-
Community College in Tucson, about
six hours south of the family ranch in
Kinlichee, and she asked the school’s Traveling to a meet with his Pima Community College teammates.
cross-country coach if he’d give her
little brother a tryout. Greg Wenneborg,
a three-time U.S. Olympic Marathon
Trials qualifier, led the Pima program,
whose most famous alum was Olympic
marathoner Abdi Abdirahman, who ran
there in the late 1990s (prior to Wen-
neborg’s arrival). Wenneborg googled
Curley’s name, read about his state title,
and agreed to check him out. The day
after his high school graduation in 2006,
Curley drove down and smoked a train-
ing run. “I offered him a scholarship that
night,” says Wenneborg.
The kid was ready to work hard. He
looked forward to running longer, lift-
ing harder, becoming stronger. Despite
his shyness, he hit it off with his team-
mates. Not so much with his new coach.
While Curley was onboard with Wen-
neborg’s training philosophy, he didn’t
trust his motives. Whenever Wenneborg
complimented him, Curley reached for
his headphones and blasted Metallica
on his iPod. The words felt fake, like a
tactic meant only to get the kid to do

HE CAUGHT THE FRONTRUNNERS

whatever the man wanted. Curley didn’t
trust the guy.
P H OTO G R A P H C O U R T E SY O F C R A I G C U R LY

Such sentiment wasn’t lost on Wen-

neborg. On top of that, the two were at
odds over Curley getting a part-time IN THE FINAL 10K. THEY TOYED W ITH
job. Curley felt he needed to be working HIM, BAITING HIM TO CH ASE. BUT THE
during his downtime so he could send
money to his dad. Wenneborg felt he
needed to focus instead on his classes
and his running. Finally, Wenneborg
KID FROM KINLICHEE WOULDN’T BITE.
called Terry Thompson, Curley’s high
school coach. What’s up with this kid?

94 RUNNER’S WORLD MAY 2015

 From top: Final stretch at the 2014 Mt. Taylor 50K; about to set his 14:23.26 record in the 5,000 meters; working and running the ranch.

ally, and so he continued training with home, connecting the child to the land in from the desert and approach the pen.
Wenneborg (whom he by now both re- forever. “Their being is here,” the Na- Curley tells me he’s been able to coax a
spected and trusted), volunteered as an vajo elder Alvin Clinton once explained. few into the pen, and eventually tame
assistant coach at Pima, and worked at “That is why the Navajo always come them. Beyond the corral, there’s nothing
a local running shop to make rent on back to where they live.” but open desert for miles. “This is where
the place he shared with his two sisters. Home for Craig Curley is the family I got my toughness,” he says.
In 2010, he ran 1:04:14 to place 13th in ranch in Kinlichee, a modest house sur- The Curley kids (Craig is the youngest
R AC E P H OTO G R A P H S C O U R T E S Y O F C R A I G C U R LY

the USA Half Marathon Champion- rounded by corrals, sheep pens, and row of five) got tough as soon as they were
ships. Wenneborg did some research, crops, a homestead rooted in the sage- big enough to wrestle a lamb. They got
and discovered that the time qualified brush desert north of the reservation up at 5 a.m. to help feed sheep, horses,
Curley to run in the 2012 Olympic Mara- town of Ganado. Curley returns here chickens, and dogs. They lugged water
thon Trials. Though he hadn’t yet run once or twice a month to be with his for the family from a pump. On winter
a full marathon, Curley loved the idea family, help with chores, and train on mornings when ice covered the animals’
of competing for a spot on the Olympic the high-elevation roads he ran as a kid. troughs, Curley used to trudge through
team. So he went after it. Hard. He shows me around. Dozens of chur- snow to smash it with an axe. In a sport
ro sheep mull about inside a wooden that requires tolerance of physical suf-
THERE IS A TRADITION among the Nava- pen, bleating at us. Behind the house, fering, it wasn’t the worst training in the
jo: When a baby is born, a piece of the there’s a horse corral. Sometimes wild world. Curley knows this, and there’s
umbilical cord is buried near the family stallions, attracted by the mares, wander pride on his face as he tells his story. But

MAY 2015 RUNNER’S WORLD 95

there’s wariness, too. He’s leery about
allowing me into his world. He’s seen
how it can go wrong: White guy visits
a reservation, sees the poverty, writes
about escaping the rez. That’s not what
his story is about, he says.
“They’re always making documenta-
ries about Native Americans and fail-
ure,” he tells me. “It’s always the same
story about poverty and victims of the
dead-end life. I want to make it as a run-
ner, as a professional athlete, so I can let
kids coming up after me know it can be
done. I want them to look at my story
and say, ‘He could do it; I can do it.’”
It’s a hard role to pull off in a culture
that emphasizes obligation to family
and the collective good over individual
achievement. Curley reconciles his am-
bition with his heritage by incorporating
Navajo traditions into his running. “I’m
trying to live in two different worlds,”
he says. “In the modern world, I have
to learn to be as good as or better than
everyone else. But I also want to live
in balance with life and nature and the
more traditional ways. When I come
home to the reservation, I don’t run Clockwise from top left: Celebrating a course record at the 2007 Mt. SAC Cross Country
with my iPod. I run to get in tune with Invitational; with coach Greg Wenneborg in 2007; 2014 Boston Marathon; with Mizuno
teammate Renee Metivier Baillie at the 2014 Rock ’n’ Roll San Jose Half Marathon.
the landscape.”
For the Navajo, running is seen as a
way of building strength and endurance, five miles as runner after runner passed “When I finish a race, I always get
and young Navajo girls often celebrate a him. He finished second-to-last, his asked two questions. ‘Did you win?’ and
rite of passage known as the Kinaalda, a 2:39:53 more than half an hour behind ‘Are you a Native American?’” says Cur-
four-day ceremony that involves rising Meb Keflezighi’s winning 2:09:08. The ley. “It’s not like they’re nosy. I can see
before dawn and running to the east to experience was a painful one, and ini- Native people pulling for me, shouting
greet the arrival of the sun. “That idea of tially Curley couldn’t talk about it in near the finish. They want to see one of
rising to meet the sun, that’s an impor- much detail with Wenneborg. Instead, us succeed, someone who’s like them.”
tant tradition to us,” Curley tells me as he dragged himself home, humiliated. He shares this unique experience with
we enter the kitchen where his mother is “The thing with Craig is that he wants Fernando Cabada, the 2:11 marathoner
cooking fresh tortillas and lamb stew. “If to be a great example as a Navajo Nation who placed seventh in the 2012 Olym-
you walk around here, you’ll see that the athlete,” says Wenneborg. “Everything pic Trials. “Fernando mentioned in an
doors on most houses face east. When he does is geared toward that end—his interview I read that Latino fans some-
I’m home, I’m always rising early and desire burns hotter than that of anyone times come up to him and say, ‘You’re
running to the east.” I’ve ever met.” the fastest Latino. Keep running!’” says
Everything indeed. Curley is polite Curley. “They have such joy for him,
CURLEY FLEW TO HOUSTON in January almost to a fault. He chooses his words and when I meet my own people, it’s
2012 for the Olympic Marathon Trials carefully, as if speaking to a school as- the same thing. The joy I get from
with high expectations and the hopes sembly. His penmanship is impeccable. my people just shakes my soul with
of his people upon him. Nideiltihi There are plenty of eyes—and a lot of pride.” So when he bombed in Houston,
Native Elite Runners, a nonprofit orga- hope—resting on him, and he knows it. he hadn’t just let himself down; it felt
nization that sponsors American Indian Inside the rez, every promising runner is like he’d failed his people, too.
P H OTO G R A P H S CO U R T E S Y O F C R A I G C U R L E Y

distance runners in the Four Corners inevitably tagged as the next Billy Mills, When things go south, Curley returns
states, helped with his travel expenses. the Oglala Lakota Sioux who won gold home. He spent the summer after the
The race was a disaster. Inexperi- in the 10,000 meters in the 1964 Olym- Trials at his family’s camp up on the
enced (Houston was his debut 26.2), pics. Still the only American to win the Defiance Plateau. During the day, he
overtrained, and nursing a minor quad event, Mills remains an inspiration; he chopped wood and mended fence line,
strain—likely from logging too many proved that Native American athletes and in the cool evening, he ripped off
two-a-day workouts—Curley broke could compete and win at the highest workouts. Running through the high
down. “I had no idea what it would level, and he set a high bar for his suc- pines of the Navajo Nation Forest, he
take,” he says. “I didn’t know what cessors. If you’re the next Billy Mills, the pondered his future. “I wasn’t going to
my limit was. Turns out, it was about hopes and dreams and pride of an entire allow myself to get deterred just because
21 miles.” He labored through the last tribe ride on your shoulders. something unpleasant happened to me

96 RUNNER’S WORLD MAY 2015

in Houston,” he says. He caught the frontrunners in the “No way,” Curley told him. “You’re
When he had access to a phone, he final 10K. The two Kenyans, James Boitt my coach.”
called Wenneborg in Tucson, and the and Philip Lagat, toyed with him; as one “Hear me out,” Wenneborg replied.
two of them finally discussed Houston. shot ahead, baiting Curley to chase, the “This guy has resources that I don’t
“We eventually worked out how much other would catch up and leapfrog to have. He might take you to the next
mileage I could handle without getting the front. But the kid from Kinlichee level.” He asked Curley to sleep on it.
injured,” Curley says. “We realized we’d didn’t bite. Clocking sub-5:20 miles, he But for Curley, the resources that mat-
gotten too greedy in training and it cost gradually pulled even and then away. tered most were family, traditions, loy-
us. It’s imperative to be injury-free in the During the final mile he worked alone, alty. And after five years, he considered
marathon, even more so than in short- a good two minutes ahead. He ran the Wenneborg family. The next morning,
er distances, because in the marathon homestretch with his arms open, tears he showed up at his coach’s house in
there’s less room to just press through welling in his eyes. “For so long, I had Tucson. “I’ve weighed my options,” he
the injury.” visualized myself winning,” he says, told Wenneborg. “This is the best for
Unlike Curley, Wenneborg didn’t “and it was happening.” me. This. You and me, here.”
consider his athlete’s debut a failure.
“It was his first marathon; he had a lot AFTER HIS 2:19:03 WIN in Columbus, BOTH CURLEY AND WENNEBORG expected
to learn,” he says. “And to be honest, you Curley signed a contract with Mizuno 2014 to be the runner’s breakthrough
don’t learn much until you suffer some as part of the sporting goods compa- year. In April, Curley lined up for his
pain.” Still, he knew the young man ny’s sponsored athlete program. He first Boston Marathon, excited and
needed to rebuild his confidence, and then notched a fourth-place finish in proud to participate a year after the
it had to be the right venue. “He couldn’t the USA 25K Championships in May bombings ravaged Boylston Street. But
just leap into New York or Boston, that’s 2013. Later that fall, he ran a huge PR again, he was unprepared. This time it
for sure. It had to be a race he had a real in the marathon—clocking a 2:15:16 in was the pounding of the early down-
shot at winning.” the USA Marathon Championships hill miles that caught him by surprise.
His legs never recovered, and the day
turned into a repeat of the beating he
took at the 2012 Trials. He finished in
2:29:26, more than 20 minutes behind
Meb Keflezighi’s winning time.

“I WANT TO LIVE IN BALANCE WITH LIFE

Wenneborg took the performance in
stride. “Everybody has down races and
tough seasons,” he told Curley. Again,
AND NATURE. W HEN I COME HOME, the young man took it hard, but this dis-
appointment was different. Boston was
I DON’T RUN W ITH MY IPOD. I RUN supposed to represent a continuation of
the progression that had started with

TO GET IN TUNE WITH THE LANDSCAPE.” his win in Columbus. As their expec-
tations diverged, the two began argu-
ing frequently. For Curley, the training
wasn’t yielding the results he expected.
The deteriorating relationship simply
became too much. “My well was getting
emptied,” he says. “I was like, ‘Man, I
So nine months after Houston, Cur- in Minneapolis–St. Paul. can’t do this anymore.’”
ley lined up for the Columbus Marathon While the Mizuno deal confirmed They split in late September, just
in Ohio—in the first corral, behind the Curley’s status as a pro, another of- weeks before the New York City Mara-
invited pros. The positioning was a re- fer precipitated his first professional thon. “It was a bad breakup,” Curley
minder: If he wanted elite treatment, crisis—author, lecturer, and former col- says. “I still love the guy, but we had to
he’d better perform like an elite runner. legiate coach Scott Simmons invited move on from each other.”
This time, he was ready. Curley to join his American Distance Wenneborg feels the same. “Craig
After the national anthem, AC/DC’s Project, based in Colorado Springs. needs fresh blood, a different perspec-
“Thunderstruck” burst through the Joining ADP—whose mission is to de- tive,” he says. “I loved every moment of
loudspeakers. The song struck Curley. velop American distance runners who coaching him, even the frustrating ones,
“It was the sound of home,” he says, are competitive on an international because his heart is in the right place
the hard rock cranked by young men level—would give Curley access to and I love everything he stands for.”
on the rez. team doctors, physical therapists, nu- The split left Curley without a coach
Curley took off, but resisted the urge tritionists, and elite-level coaching from or an elite time qualifier for New York.
to rabbit. “This is a winnable race,” Wen- Simmons and Italian marathon coach So he grabbed a slot in the Rock ’n’ Roll
neborg had advised him, “but you’ve got Renato Canova (who currently trains a San Jose Half Marathon in early Octo-
to win it after the 15-mile mark.” So Cur- number of the world’s top marathoners). ber; if he laid down a 65-minute run (or
ley hung within striking distance of the For an elite athlete, it was a dream of- faster), he’d get into New York. Seven
leaders, attracting no attention. Just an fer, and one that Wenneborg encouraged days before the half, however, Curley ran
amateur having a good day. Curley to consider. his first 50K mountain run in Grants,

MAY 2015 RUNNER’S WORLD 97

 With his dad after winning Mt. Taylor, his first ultra (left); logging miles close to home (above).

weeks leading up to it—of leaving his People Clan, born for The Towering
coach, running a 50K, then a half mara- House Clan, from Kinlichee, Arizona.
thon. It’s no typical buildup, but maybe Boston, New York, Chicago—these are
that’s no big surprise. the premier marathons in which Curley
These days, Curley is living in Tucson hopes to someday make his mark. (As of
with his sister, training on his own, and press time, he was planning to run in the
stretching Mizuno’s sponsorship money L.A. Marathon on March 15, hoping to
as far as he can. And he’s doing a lot of learn the course prior to the 2016 Olym-
thinking. “I feel like I need to do some pic Trials.) But they aren’t places that
running on my own, kind of just start resonate within his soul. Those would
New Mexico. The move smacked of from zero again,” he told me shortly af- be the high pine forests and Sonoran
self-sabotage. Curley says it was more ter New York. Desert of the American Southwest.
about resetting his mind. “I needed to Do what you can, with what you have, Curley once sent me a picture he took
P H OTO G R A P H C O U R T E S Y O F PAU L G O R D O N ( P O S T R AC E )

do it to get my head right,” he told me. where you are. This is Craig Curley’s during a 22-mile training run in the dead
“I needed a long run in the mountains. way. It stands out in a world where elite of February. “I ran with a headlamp
It was freeing.” athletes are expected to leave home to out into the desert,” he later told me. “My
He handily won the Mt. Taylor 50K— pursue every opportunity and scorch the face went numb after a while, but I could
a race that meant nothing to his career. earth in the name of success. Curley’s see the stars, feel the wind through my
When he toed the line for the San Jose approach may or may not lift him into gloves, hear the dogs barking. I felt like
Half Marathon—a race that meant a the highest echelon of American mara- I was at home.” It was three degrees as
great deal—a week later, his mental thoning. That’s okay with him. “Run- he ran in the dark on U.S. Highway 160,
game felt primed, though his legs felt ning the marathon is something I love near Tuba City, Arizona.
sore. Still, he finished third, running and cherish deeply,” he told me. But if In the photo, everything is black ex-
1:04:20, and earned a spot in New York, he becomes a successful marathoner, it cept for a thin orange line emerging on
where he ran a 2:27:33 in tough, gusty will come within the broader framework the horizon. He is running to the east
conditions. It’s unclear how much that of his life. Not at the expense of who in the direction of the rising sun—step
finish time was the product of the six he is—Craig Curley of The Red House by step, toward home.

98 RUNNER’S WORLD MAY 2015

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AND NOW,
NBA INDIANA PACERS
PRESIDENT AND
BOSTON CELTICS LEGEND,

A FEW WORDS 58, INDIANAPOLIS

ABOUT RUNNING I ALWAYS RAN WHEN I PLAYED.

Before games. After games.

FROM THE GREAT Didn’t matter. I just felt a

need to stay in top condi-

LARRY
tion. I used to run at least
one or two miles, up on the
second level of the Boston
Garden. I enjoyed it.

NO MATTER WHAT, if I got a good

run in before practice, I felt
like I accomplished some-

BIRD
thing that day. In practice
we could run for two hours,
but I still didn’t get the
feeling I did when I went
outside for a couple of miles.

TWO DAYS BEFORE I SCORED 60

against Atlanta, there was
this big five-miler outside

BASKETBALL of the Boston Garden [it

P H OTO G R A P H S B Y B O S TO N G LO B E /G E T T Y I M AG E S ( R AC E ) ; A P ( H E A D S H OT )
was the 1985 Shamrock
Classic]. I ran it in 32 and

GOD, RUNNING Bird finishes the

a half minutes, I think. So
against Atlanta I was
worried because my
1985 Shamrock

FANATIC Classic five-miler

(his actual time was
33:46). Two days
hamstrings were really
tight, but I got loose
and felt better and had a
later he torched
Atlanta for 60. pretty good game, scor-
ing the ball anyway.

I CAN’T RUN ON THE STREET ANYMORE

because of my back, but I
still run on an underwater
treadmill. I do that four
times a week, 48 minutes,
about 6.3 mph. It’s a pretty
good little run for me.

INTERVIEW BY DAN SIMMONS

 WE PRACTICEDabout two miles with
I USED TO RUN IN LOCAL RACES
“MY BEST TIME IN THE MILE WAS 5:08,
BEFORE MY SENIOR YEAR AT INDIANA
from my house in Boston. [Celtics player] Scott Wed-
In training camp I’d run man. We’d run together but
back and forth between the kick it up the last half mile

STATE. THAT WAS ONCE IN A LIFETIME.”

two places just to get my or mile to see who would
run in. I don’t know what cross the finish line first.
it was. I mean, if you’re a Scottie was just a little bit
runner, you just feel like better.
you have to do it.
I LOVED TO RUN IN BOSTON RACES. IN MIDDLE SCHOOL, my basket- them damn dogs off!” They
run-
I WOULDN’T GET NOTICED You’re talking about real ball coach would have us were always on my heels.
ning in French Lick [Bird’s runners. They run daily. run a mile around the top
hometown in Indiana] in They’re serious. I enjoyed of the gym. I didn’t enjoy MY BEST TIME in the mile was
the summer. There aren’t just being around those it, but it was the first time 5:08, going into my senior
a lot of people there. In people more than racing I got that feeling you get year at Indiana State. That
Boston, people would blow against the clock. after a run. You can ride a was once in a lifetime. Usu-
their horns. But I could bike, climb rocks, but that ally I ran it in 5:30, 5:35.
pull over next to a near- WHEN I WAS YOUNG, if you didn’t feeling after a run is one of
by lake, run around it for play football, you had to run the greatest you can have— MY COLLEGE TEAMMATE Howie
a few miles, and people cross-country. One year I other than winning a big Johnson used to run 4:50.
won’t grab you and pull you didn’t play football, so our basketball game. I kept up with him one
there. They’d holler, but it basketball coach had me time for three-quarters of
wasn’t too bad. run cross-country. I didn’t in
WHEN YOU LIVE IN A SMALL TOWN a mile, but the last quarter
like racing; I just liked to the country, there’s a lot of he finished 60 or 70 yards
IN THE OFF-SEASON in French go out at my own pace and dogs. I always picked up ahead. Of course, he was
Lick, I’d run in the morn- run as far as I wanted. If rocks when I went for my six-foot [Bird is 6'9"]. But
ing. I’d run the two miles to the race was two and a half morning run. Right by our what a runner.
the gymnasium, then I’d do miles, I’d go over to the house there were a couple
440s, 220s, weights, situps, track afterward and run that chased us every day. I HAVE NO CLUE what shoes I
and everything. another half mile or mile. I’d tell the owners, “Keep ran in. It was whatever I
had. People sent me shoes
all the time. I was only ever
particular about my basket-
Number 33, ball shoes.
1986 NBA finals.
Opposite page: Note
the bib number and I WATCHED THE BOSTON MARATHON
the running shoes— on television a lot when I
if you could call was with the Celtics. A few
them that.
times I went down by Fen-
way Park and watched the
runners go by. But I never
did try to run 26 miles.

MY KNEES NEVER HURTfrom

running. My problem was
always the back issue. But
I always felt that if I didn’t
get a run in, I didn’t feel
P H OTO G R A P H B Y A N DY H AY T/G E T T Y I M AG E S

good that day. I think a lot

of runners feel that way.

MY CELTICS COACH, K.C. Jones,

never got mad or told me
not to run, but he used to
say, “Why? Why would you
do this?” I had no answer
for him. I’d say, “I don’t
know. I don’t have anything
else to do, I guess.”

MAY 2015 RUNNER’S WORLD 101

 THE WOMEN OF RUNNING
The Running USA Conference brought
together the best and the brightest
of the running and running-retail
industries in New Orleans in February.
RUNNER’S WORLD publisher PISTACHIO POWER
Molly O’Keefe spoke on a panel to February also brought the American Pistachio
discuss women in the running industry Growers Conference in San Diego, where
with TCS New York City Marathon RUNNER’S WORLD Chief Running Officer and
pistachio connoisseur Bart Yasso made an appearance
Race Director Mary Wittenberg and
in a big way. Bart was, well, Bart, shaking hands,
ESPNW.com Editor-in-Chief
taking photos, and spreading good cheer while talking
Alison Overholt, among others.
up the health benefits of pistachios, especially as a
tasty, satisfying, postrun snack.

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—RYAN HALL, Two-Time U.S. Olympic Marathon Qualifier

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 RACES+PLACES TIPS, TRENDS,
and MUST-RUN
EVENTS

The crowded
early miles are
offset by the
ample shade of
Prospect Park.

BROOKLYN HALF May 16, Brooklyn, New York

nyrr.org

Few races breathe the culture of their home base as deeply as the Brooklyn Half.
ENJOY THE RIDE From the hipster-infused expo—catered by food trucks and craft beer stations—to
the raucous finish line party on Coney Island, this 25,000-runner race feels true to its
Celebrate with a spin on the borough every step of the way. The point-to-point course, while flat and fast, can feel
historic Cyclone ($9) or try one
crowded in the early miles, but it opens up at mile seven for a long, straight getaway
of the 28 other attractions at
Coney Island’s Luna Park, which down Ocean Parkway toward the beach and its attractions (like the iconic Cyclone roller
opens at noon on race day. coaster, built in 1927). But as these runners can attest, the dream of a recovery hot dog
lunaparknyc.com from Nathan’s Famous isn’t the only reason the Brooklyn Half sells out in mere hours.

PHOTOGRAPHS BY DANNY GHITIS MAY 2015 RUNNER’S WORLD 103

 RUNNERS REVIEW B R O O K LY N H A L F

Pier Pickup Plenty of Company

“The expo is a big party on one of “As someone who runs better given
Brooklyn Bridge Park’s new piers, with something to chase, the size of the
live music and free fitness classes (like event was fantastic. The last tenth of a Ask a Race Director
Zumba and kickboxing) for anyone who mile resulted in a sprint between myself The Boston Marathon’s
might want to squeeze in another work- and the target I’d acquired over the Dave McGillivray has a
out in the three days leading up to the previous miles. Upon finishing neck and
race. Last year, a friend and I picked up neck, we shook hands, gave a quick
few tips for mastering
our bibs, had tacos and beer at a picnic bro hug, and parted ways to replenish.”
the iconic course.
table overlooking Manhattan, and took —DUSTIN DUERSON, 32, DENVER
a selfie with the Statue of Liberty in the What’s the most common mis-
background.” Fired-Up Fans take you see runners making?
—AMANDA STROMOSKI, 32, BROOKLYN “The crowds are electrifying—from
Going out too fast. Given the
mile one in Prospect Park all the way
excitement at the start and the
through the borough down to Coney downhill first half, it’s easy to be
Island, the bystanders are energetic and drawn out faster than you intend-
supportive. Speaking of crowds, the ed. If that happens, you pay the
sheer number of runners makes you feel price in the Newton Hills (miles
like you’re part of a true event, not just 16 through 21). When running
downhill, shorten your stride and
a road race. Everyone at the start was
try to “skim” the road instead of
friendly and talkative, and I received pounding it.
plenty of ‘Go ’Cuse’ comments on the
course—referring to my Syracuse What’s the toughest part of
University running shirt.” the course?
—JONATHAN QUEALY, 32, BOSTON
For me, it is the stretch right after
mile 16 in Newton where the
Oceanside After-Party course starts to climb for about a
“There’s an amazing after-party quarter mile over Route 128. I think
atmosphere because all the Coney of it as the first in a set of four hills
Island restaurants are open early in Newton. No one talks about this
for the runners and no one is in a hurry hill, so it sort of sneaks up on you.
Peaceful Park to leave. Hundreds of runners swarm
“My favorite part of the race was the What should I do if it ends up
the boardwalk and the beach, music
first seven or so miles in and around being warm?
is playing, and beer is flowing. Rather
Prospect Park. After a loop through
than taking an ice bath, we dip into The race does start later than others
Grand Army Plaza [the park’s main
the ocean waves.” (the first wave departs at 10 a.m.)
entrance at its northern corner], the —ELLE PARK, 37, BROOKLYN

P H OTO G R A P H S B Y G U I D O V I T T I ( M C G I L L I V R AY ); A R M S T R O N G S T U D I O S /G E T T Y I M AG E S ( H OT D O G )
because folks in communities
course wound up and down the rolling around the course need to get to
hills of the park where it was misty and and from work that day. It can be
shady. Without a view of the Manhattan warm, and if it is, lower your ex-
REFUEL pectations. Racing Boston should
skyline or noise from traffic, it was easy
to forget you were in New York City. I be more about the experience
About a block from the finish on Neptune and less about your time.
thought back longingly to that shade Avenue, Totonno’s serves hot Brooklyn
during the exposed five-mile push down pizza with fresh mozzarella—and it’s 10 per-
Ocean Parkway toward the beach.” cent off on race day if you show your bib. Dave McGillivray directs 30-plus races each year
—DAVID ANDERSON, 27, MANHATTAN totonnosconeyisland.com and blogs at runnersworld.com/racedirector.

Hot Dog! Celebrate with a bunful of the cookout staple at these races.
I HEART MOMMA SAUERKRAUT 20K SMITHFIELD HOG JOG
Finish the five-mile singletrack This rolling 12.4-miler through ru- Run the 5K through Smithfield’s
trail course or the hilly, paved 5K ral upstate New York begins and historic downtown, or choose
and earn a free Chicago-style ends at the Sauerkraut Festival, the Wild Hog—the course
hot dog (topped with yellow where dogs garnished with fer- changes every year and isn’t
mustard, sweet relish, and a dill mented cabbage await finishers. announced until race day.
pickle, among other things) and a Stick around for the cabbage- Children can participate in
local craft beer. head-decorating contest. the Piglet Run.

May 24, Mokena, Illinois August 1, Phelps, New York October TBD, Smithfield, Virginia
muddymonk.com/momma phelpsny.com/sauerkraut-weekend smithfieldhogjog.weebly.com

104 RUNNER’S WORLD MAY 2015 RUNNER INTERVIEWS CONDENSED AND EDITED BY CAITLIN GIDDINGS
 TRENDING

Bibs ’n’ Brews

& Celebrate American
Craft Beer Week (May 11
to 17) by cracking a cold
one and registering for
a brewery race.

NEW! RACE TO THE TAPS

A different local brewery hosts
each four-mile race in this “six-
pack.” Runners who commit to
the series get a T-shirt, a koozie,
and a free beer at each event. COOL COURSE

Multiple dates, Asheville,

North Carolina, racetothetaps.com Beat the Bridge 8K
You might actually want to go out too fast
in this point-to-point 8K: Organizers raise
the drawbridge at the race’s midpoint
20 minutes after the last runner crosses
the starting line. If you don’t quite manage
to “beat the bridge,” you’ll at least get to
enjoy the live band that plays as you wait
for the bridge to lower (usually takes just
a few minutes).
BEND BEER CHASE May 17, Seattle
Visit four of Bend’s 16 craft beatthebridge.org
breweries (and enjoy samples of
beer at each) along this 70-mile
relay course. Then, park your van
downtown and run the 6K “Keg
Leg”—which includes seven more DON’T MISS IT
beer stops—with your teammates.

June 6, Bend, Oregon Mount Baldy

bendbeerchase.com
Run to
the Top
DOGFISH DASH 8K
Celebrate the 10th anniversary of Registration
this event (formerly a 5K/10K) by opens May 1. The
running its new course for the course starts at
first time. In the finishing chute,
you’ll receive your first beer—the
an elevation of 6,000 feet before climbing
Dogfish Head 60 Minute IPA—in a seven miles to the summit (at 10,064

P H OTO G R A P H CO U R T E S Y O F S T E V E R O D R I G U E Z /S I X 1 2 M E D I A ( M O U N T BA L DY )
race-logoed stainless steel pint feet), where finishers enjoy views of the
glass. Refill it twice at the after- San Bernardino mountain range and the
party, which offers three or four Angeles National Forest.
lose weight 1 other varieties (including the
brewery’s gluten-free option). September 7, Mount Baldy, California

boost energy September 27, Milton, Delaware

dogfishdash.dogfish.com
run2top.com

amazing taste! HARPOON OCTOBERFEST RUNNER’S WORLD (ISSN 0897-1706) IS PUBLISHED 11 TIMES A YEAR,
MONTHLY EXCEPT BI-MONTHLY IN JANUARY/FEBRUARY, BY RODALE INC.
1Average weight loss with key ingredient (green coffee) ROAD RACE VOLUME 50 NUMBER 4, EDITORIAL OFFICES 400 SOUTH 10TH ST, EMMAUS,
was 10.95 lbs. in a 60-day study with a low-calorie diet, The hilly, 3.6-mile course through PA 18098 (610-967-5171). ©2015 RODALE INC. ALL RIGHTS RESERVED.
and 3.7 lbs. in a separate 8-week study with a calorie-
reduced diet and moderate exercise. foliage-brightened rural Vermont POSTMASTER: SEND ADDRESS CHANGES TO RUNNER’S WORLD, P.O. BOX
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ery’s Octoberfest celebration.
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Admission—plus two beers, a AGREEMENT NUMBER 40063752. RETURN UNDELIVERABLE CANADA ADDRESS-
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US THAT YOUR MAGAZINE IS UNDELIVER-
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October 11, Windsor, Vermont
UNLESS WE RECEIVE A CORRECTED
harpoonoctoberfestrace.com
ADDRESS WITHIN 18 MONTHS.

HYDROXYCUT.COM TO LEARN ABOUT MORE BREWERY RACES, VISIT

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plastic polymers? So does Rodale, which is why we launched EatClean.com, with all
the news, views, and recipes on stuff made by Mother Earth, not in a freaky science
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 PROMOTION

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US
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RACING AHEAD ADVERTISING SECTION

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REGISTER TODAY TO & Navy 5 Miler
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OCT 4 - Divas® Half Marathon & 5K in
info@runvermont.org
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www.thevaleriefund.org/walk 501 N. Jerome Ave., Margate, NJ 08402.
JUN 13, JUL 11, AUG 9 - Shoe House (609) 822-1167
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York, PA www.acraceseries.com
Run for LGBT equality with one of our
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toni@usroadrunning.com
Marine Corps Marathon 10/25/15 www.usroadrunning.com
Marathon entry, training plan, MAY 25 - Shore Break 5K & Tide
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JUL 12 - Mad Marathon, 3 & 5 Person Pool 1/2 Mile Fun Run presented
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www.madmarathon.com Run roads, boardwalks, and beach followed by
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& Marathon Relay SEPT 25-26 - Divas® Half Marathon & 5K
SEP 6 - Mt. Nittany Marathon to benefit
in DC’s Wine Country
NOVEMBER 7, 2015 the Mount Nittany Conservancy
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Contact: John Hook, Contact: Continental Event & Sports Management,
Contact: Rusty Snow P.O. Box 56-1154, Miami, FL 33256-1154.
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 ADVERTISING SECTION

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Save 10% - Use RWMOMAY15 (exp. 5/31/2015) (816) 474-4652
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JUNE 5-6 - 42nd Annual Hospital www.kcmarathon.org
OCT 18 - 7 Bridges Marathon,
Hill Run, Half Marathon, 10K, UMKC
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Contact: Ken Radley, Des Moines, IA
Coolidge Park. Kansas City, MO
Contact: Beth Salinger, Contact: Chris Burch,
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P.O. Box 27204, Overland Park, KS 66225. 526 39th St., Des Moines, IA 50312.
director@sceniccitymultisport.com
www.sevenbridgesmarathon.com (312) 925-6067 (515) 288-2692
beth@hospitalhillrun.com info@desmoinesmarathon.com
NOV 7-8 - Outer Banks Marathon & www.desmoinesmarathon.com
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Check out the I-35 Challenge.
Fun Run & Southern 6 JUNE 13 - Summerfest Rock ‘n Sole Run,
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(252) 255-6273 MAY 24 - 5th Annual American Hero
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(317) 354-7796 & 400m Youth Run
10th Annual! San Antonio, TX
sandra@visioneventmanagement.com
NOV 14 - Anthem Richmond Marathon, www.rocknsolerun.com Contact: Jesse Martinez,
Half Marathon & 8K 9415 Wahada, San Antonio, TX 78217.
SEP 12 - Movie Madness Half Marathon (210) 822-6634
Richmond, VA
Contact: Race Director,
Columbus, OH homepainters@earthlink.net
100 Avenue of Champions, Contact: Toni Arbogast, www.americanhero25krelay.org
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www.runlikeadiva.com 541 Willamette St., #212, Eugene, OR 97401.
P.O. Box 1315, Appleton, WI 54912-1315.
Save 10% - Use RWFLMAY15 (Exp. 5/31/15) (541) 345-2230
(920) 882-9499
info@eugenemarathon.com
DEC 12 - Rocket City Marathon info@foxcitiesmarathon.org
www.eugenemarathon.com
www.foxcitiesmarathon.org
Huntsville, AL Finish inside historic Hayward Field!
Contact: Suzanne Taylor, SEPT 19 - Air Force Marathon,
2722 Carl T Jones Drive, Suite 2B, Half Marathon, 10K & 5K JUL 19 - REVEL Rockies Marathon
Huntsville, AL 35802. Wright-Patterson AFB, Dayton, OH & Half Marathon
(256) 520-0768 Contact: Race Director, Denver, CO
suzanne@fleetfeethuntsville.com Bldg #219, Room 106, 5030 Patterson Pkwy., Contact: Race Director
www.runrocketcity.com (720) 467-2188
Wright-Patterson AFB, OH 45433.
(937) 257-4350 rockies@runrevel.com
NORTH CENTRAL usaf.marathon@us.af.mil www.runrevel.com/rockies
www.usafmarathon.com AUG 16 - 38th Annual America’s Finest
MAY 3 - First Midwest Half Marathon City Half Marathon & 5K
& 10K SEPT 26 - Akron Marathon (Rubber City
Race Series), Marathon, Half Marathon, San Diego, CA
Palos Heights, IL
Team Relay & Kids Fun Run Contact: Neil Finn Sports Management Inc.,
Contact: Mel Diab @ Running For Kicks,
7158 W. 127th St., Palos Heights, IL 60463. Akron, OH 6116 Innovation Way, Carlsbad, CA 92009.
(708) 448-9200 Contact: Brian Polen, Race Director, (760) 692-2900
mel@runningforkicks.com 453 S. High St., Suite 301, Akron, OH 44311. info@afchalf.com
www.firstmidwesthalfmarathon.com or (877) 375-2786 www.afchalf.com
www.visitchicagosouthland.com info@akronmarathon.org Scenic Point to Point Course. The Premier San
2500 Runner Maximum www.rubbercityraceseries.org Diego Half Marathon - 38 Years Running!

C LO S I NG DAT E FO R T HE J ULY 2015 ISSUE IS APR IL 20, 2015 111

 SEP 20 - 45th Annual Maui Marathon,
Half, 10K, 5K & 1 Mile
Kahului, HI
Contact: Rudy Huber,
P.O. Box 1024, Wailuku, HI 96793.
(808) 280-5801
huber-rudy@yahoo.com
www.mauimarathonhawaii.com

OCT 9-11 - Lake Tahoe Marathon

RUNNING
& Half Marathon, 3 Marathons,
3 Half Marathons, 20 Miler, 10K, 5K,
72 Mile Ultra, Double Marathon,

NEVER
Kids Fun Run, 5 Mile Kayak and
SUP & Swim Races
South Lake Tahoe, CA
Contact: Les Wright,
P.O. Box 20000, South Lake Tahoe, CA 96151.
(530) 559-2261
TASTED SO
leswright@sbcglobal.net
www.runtahoe.com

JAN 17, 2016 - Maui OceanFront

GOOD
Marathon, Half Marathon, 15K, 10K, 5K
& Cookie Fun Run
Lahaina, HI
Contact: Les Wright,
P.O. Box 20000, So. Lake Tahoe, CA 96151.
(530) 559-2261
runmaui@gmail.com
www.runmaui.com

INTERNATIONAL

MAY 3 - GoodLife Fitness Toronto

Marathon, Half Marathon, 5K Run
and Walk & Relay
Toronto, ON, Canada
Contact: Jay Glassman,
1 Yorkdale Rd., Suite 202,
Toronto, ON M6A 3A1.
(416) 920-3466
info@torontomarathon.com
No matter your training program,
www.torontomarathon.com
food is a vital part of any runner’s
NOV 8 - Athens Marathon, 10K & 5K, routine. But why rely on tasteless
Original Historical Course
protein bars and bland carbs when
Athens, Greece
Contact: Apostolos Greek Tours Inc.,
you can eat flavorful, healthy fare?
2685 S. Dayton Way #14, Denver, CO 80231. The Runner’s World Cookbook
(303) 755-2888 compiles the best recipes from our
www.athensmarathon.com pages, each bursting with flavor and
Various Support Packages. packed with nutrients, and all
NOV 9 - Divas® Half Marathon designed to deliver the maximum
& 5K in Puerto Rico energy, power, and sustenance to
San Juan, Puerto Rico help you go the distance, meal after
Contact: Continental Event & Sports Management, delicious meal.
P.O. Box 56-1154, Miami, FL 33256-1154.
info@runlikeadiva.com On sale now wherever books and
www.runlikeadiva.com e-books are sold.
Save 10% - Use RWPRMAY15 (Exp. 5/31/15)

112 rodalebooks.com
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NOVEMBER 8, 2015
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118
 MY MOM DIDN’T HAVE MANY OPTIONS.
TODAY’S LUNG CANCER PATIENTS DO.
Twenty years ago, my mother And yet, more than 30% of all
was diagnosed with lung lung cancer patients still don’t
cancer. She had very few know about the therapies,
places to turn, and lost a specialists, and clinical trials
diffi cult struggle. available to them.

Today, we are on the brink Lung cancer is a formidable

of real breakthroughs in lung foe, but we are fi nding new
cancer research and there ways to fi ght it. Please visit
are signifi cantly improved SU2C.org/LungCancer for
treatment options. questions to ask your health
care professional and to
learn about options that
may be right for you.
Tony Goldwyn
Stand Up To Cancer
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Stand Up To Cancer is a program of the Entertainment Industry Foundation (EIF), a 501(c)(3) charitable organization.
Photo Credit: Kevin Lynch

SU2C.org/LungCancer
I’M A RUNNER

CHRIS LAUDANI Interview by

BARTENDER AND “BOSTON SHOVELER,” 26, BOSTON Nick Weldon

I’ll try that. I ran Boston in 2010

in 3:30 and have done it [officially
and unofficially] every year since.

MY BROTHER and I got separated

in 2013 at mile 20. Soon after, the
bombs went off. I promised him
we’d never run it apart again, so
when Adidas offered me a 2015
number, they gave him one, too.

THE DAY AFTER I shoveled the fin-

ish line, seven or eight TV sta-
tions were waiting for me at the
bar. The Today Show wanted to
fly me to New York, but I thought
it was becoming too much about
me, so we did a video interview.

CARLOS ARRENDONDO, who saved

lives in the bombings, called to
thank me. I said, “Dude, I should
thank you. You’re a real hero.” He
said, “We’re a lot alike. We were
just doing what felt natural.”

AN AT TORNEY of the alleged

bomber cited the fact that what I
did got “Boston Strong” trending
again as a reason why his client
Why did couldn’t get a fair trial in Boston.
he clear off the I was like, That is way over my
marathon finish head. I don’t want any part of this.
line? “I just
wanted to see it. MY FAVORITE RUN is centered on
It’s my favorite Newbury Street. All the shops
spot in the and cafés—if you ever caught
city.” Tom Brady walking, it’d be there.

I LOVE that we got this great mes-

sage out, but I could do without
all the attention. My bar manager
WE HAD A BLIZZARD in January, it was on Runner’s World’s Insta- “I love talking calls me Hollywood.
and it was a slow day at the gram. Another friend said I was to people in town
Back Bay Social Club on Boyl- on BostonGlobe.com, and people for the marathon,” PEOPLE COME into the bar and ask
says Laudani,
ston Street, where I work, so we were trying to identify me. I was whose picture
for high-fives and photos. They
shoveled the sidewalk. I thought, like, This is crazy. went viral in whisper, “Is that the guy?”
I’m gonna go down to the Boston January. “All these
Marathon finish line and shovel it. I WAS OVERWEIGHT growing up. ordinary people IT WOULD BE COOL if somebody
My freshman year at Suffolk in here to do this said, “Wow, how can a little strip
THE NEXT DAY, my g irlfriend Boston I wanted to get healthier, extraordinary of paint mean that much?” and
thing. They have
texted me that somebody had and I saw all these people run- awesome stories.”
signed up for his first marathon.
snapped a photo of me and that ning in the city and thought, Hey, That would make my whole life.

120 GO TO RUNNERSWORLD.COM/IMARUNNER PHOTOGRAPH BY DAVID SALAFIA

FOR A VIDEO INTERVIEW.
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