Jump Ahead: Minute 1: What triathletes can teach us about training variety Minute 2: This Boston Marathon winner thinks running should be for life Minute 3: Start your morning right with sun salutations and core work Minute 4: Top shoes at the U.S. Olympic Marathon Trials Minute 5: Quick Intervals Minute 6: Daily Inspiration Minute 1: What triathletes can teach us about training variety In the endurance sports world, triathletes are the jack of all trades and masters of the sum. But how do they really stack up as pure runners? It’s reasonable to expect that since triathletes are stretched across three training and racing routines, they can’t expect a PR in any one leg of the race. Not so fast, sport specialization savants, as this new analysis says that: “We Often Run Faster Off Tri Training.” Dan Empfield notes that a lot of triathletes are physically larger than the average elite distance runner, and that makes running large volumes difficult. The bigger your frame, the more stress running will put on your joints. Luckily, swimming and cycling offer a low-impact alternative to racking up “junk miles,” and for bigger distance athletes, that could be the difference between a season filled with injury and one filled with victory. The author concludes that these triathletes succeed at pure running not in spite of their swimming and cycling, but because of it, and we can all copy their approach in our own training. By identifying your weaknesses and working around them with cross-training, you can minimize your risk of injury. If you want to stay active without excessive burnout, try: “Cross-Training for Runners: Benefits, Workouts & Exercises.” While we’re on the topic of triathlons and running, we should mention the interesting phenomenon of the mid-triathlon running PR. We know many triathletes in shorter races who have notched their fastest 5K or 10K running time after already going full blast on their swim and cycling legs. That makes us wonder if we’re warming up enough for our running-only competitions. If you’re unsure how long your warmup should be, you can consult: “How to warm up for each distance race you’re competing in.” #TrashTheJunkMiles Share this Minute Facebook LinkedIn Forward to A Friend Minute 2: This Boston Marathon winner thinks running should be for life Running legend Amby Burfoot says good runners can win a race, but great runners are the ones who come back to compete year after year. Beyond just possessing one of the best running names in history, Burfoot is a past winner of the Boston Marathon. But believe it or not, he’s more proud of his 61-year participation streak in the Manchester (Conn.) Road Race. Consistency, above all else, is what he strives for, and that’s why he wants to share: “The Six Keys To Lifetime Running.” As we mentioned in Minute 2 of our last issue, mantras are a mental hack to keep you focused and motivated. Amby agrees, and he says he finds the most inspiring lines in great works of literature like the Bible or Shakespeare. He also says the older you get, the more important it is to listen to your body. You’ve got to be wary of signs of injury, and since your risk goes up as you age, you might want to adopt a more thorough warm-up and cooldown routine. That’s one of many tips found in “Running after 40, 50, & Beyond: Masters Running Tips.” Amby isn’t the only legendary runner continuing to pursue the dream, and we found these “Lessons From Five World Class Masters Mountain Runners” to expand on his advice for not just trail runners, but road runners as well. Lots of veterans report taking a more relaxed attitude toward competition as they age. Rather than trying to set a faster PR, see how many days in a row you can run uninterrupted. You can also turn your focus toward the running community. If you’ve gained wisdom in your training, find a partner or group to run with and share what you’ve learned. #AmbyDexterous Minute 3: Start your morning right with sun salutations and core work Happy Groundhog Day to our readers – especially those of you who rely on Punxsutawney Phil’s weather report. We’re glad to inform you that he didn’t see his shadow this week which is good news if you are tired of these cold, dark winter days. It’s got us feeling grateful for every bit of sunshine we can get, and that’s why we’re learning: “Everything You Need to Know About Sun Salutations.” Sun salutations are yoga routines designed to be done at sunrise. Getting sunlight exposure after waking signals your body to stop producing sleep hormones, and by pairing that with the gradual activity of yoga, sun salutations can be a powerful energy-boosting tool to start your day. Follow along with the routine and the guide, but avoid making common mistakes by learning: “How To Do A Sun Salutation The Right Way.” Yoga can be an excellent primer for additional exercises, and pairing it with a core workout is a popular choice. If you want to mix things up beyond the standard sit-up and plank routines, then read this new analysis: “These Are the Most Effective Ab Exercises.” Deadbugs can engage your core without allowing you to compromise form, unlike sit-ups that can often put people in compromising positions and cause back pain. #FortunateSun Minute 4: Top shoes at the U.S. Olympic Marathon Trials Many of our friends consider the real game played at the Super Bowl to be the battle of the TV ads. Long after casual viewers forget whether SF or KC won the big game, they will remember their favorite ads, like the ones featured in this video compilation of the “10 Best Super Bowls Commercials of 2023.” In a similar vein, our favorite shoe reviewer, Brian Metzler, will watch tomorrow’s US Olympic Marathon Qualifier with one eye on the athletes’ finish times and one eye on their feet. Shoe brand execs will be biting their nails and crossing their fingers, hoping that an athlete wearing their shoes will wind up on the podium. Brian penned a very thoughtful analysis of the favorites among the humans and the favorites among the shoes at tomorrow’s races. A few highlights of his take are below, but for his full list of featured shoes, check it out on our website. The women’s and men’s 2024 U.S. Olympic Trials Marathon are taking place tomorrow (Saturday, Feb. 3) in Orlando, Florida. Those are the races that will determine which runners qualify for Team USA and get to run the marathon in the Paris Olympics in early August. Based on their qualifying times, there are three key favorites for the three Olympic qualifying spots in the women’s race – Emily Sisson (32, Phoenix, Ariz., 2:18;29), Keira D’Amato (39, Richmond, Va., 2:19:12) and Betsy Saina (35, Colorado Springs/Iten, Kenya, 2:21:40). The men’s race is a little bit more complicated, in part because the U.S. has only two guaranteed spots, although it could get a third spot if the race is faster than the 2:08:10 Olympic-qualifying standard. That would be ahead of the 2:09:02 Olympic Trials record, which means that it might be a matter of which three runners can survive the best. But the real question is: Which marathon racing supershoes will be the most prevalent in the races and which ones will make it to the podium? Brian answers this question with a list of more than a dozen white hot shoes that goes well beyond just the famous Nike Alphafly 3 and the Adidas Adizero Adios Pro 3. Brands as diverse as Brooks, Tracksmith, Hoka and Cloudboom have cutting-edge supershoes on the feet of their athletes. Brian goes deep into the race behind the race in his full story. You can check it out on our website here. #EliteQualifications Minute 5: Quick Intervals To go on an adventure, you don’t need to buy expensive gear or book a long flight. There is plenty of exploration to be done locally that can enrich your life and keep you active. Things like biking on a new trail, stargazing, or geocaching are just a few of the ideas you can try in: “A Microadventure Could Be Your Key To A More Adventurous Life.” Nutritionists often advise against “stress eating,” claiming it’s an unhealthy coping mechanism. Well, what if there’s scientific research that suggests food can literally lower your stress levels? If your food is high in beta-sitosterol, it might do exactly that, and that’s just one more reason to love peanut butter: “Can eating peanut butter reduce stress? The answer might surprise you.” If that article has you convinced to pick up a jar, consider this list: “6 of the Healthiest Peanut Butters: Taste-Tested by Healthline Editors and Dietitians.” Ultrarunning can take a lot out of you, but in the long term, it usually pays off. That was the takeaway from “This Is Your Brain on Ultrarunning,” which details the immediate and long-term effects of running ultra distances. In the short term, many runners experience some brain fog, but that’s more than offset by the long term benefits. What’s a few hours of lost sleep when it can improve your mindset and neuroplasticity? Our fast friend and running music aficionado, Rebecca Trachsel, weighs in this week with another good suggestion for your playlist. (And remember, you can always find descriptions of the Friday songs compiled by Coach Trax along with a ready-built running playlist here.) Today's song is “Last Time” by Lovpune. Based in LA, Lovpune is an independent artist who started making music at the age of 15. She experimented with a few different bands before stepping out on her own into the ethereal world of alternative synth-pop. This song doesn't come out swinging; you have to be patient and let it build. Her voice is smooth and dreamy and she hooks you in with that alone, but when the synth is added and the song's rhythm picks up it's like....whoa, now we're rollin'. That's when you turn the volume up and let it sink in for the rest of the song. The legs are almost moving on their own by the end. It's the perfect song for a warm-up, perhaps, when you want to ease in slowly for a beat or two and then switch gears and take it to the next level. Lovpune's first album, “By Design” is set to be released this March. I'm definitely fired up for more from this artist. You can find it on Apple Music here and on Spotify here. #TurnItUp Minute 6: Daily Inspiration As referenced in Minute 4, the Olympic marathon trials are underway, and we can hardly contain our excitement. So far, hundreds of U.S athletes have already qualified, and the state of Colorado is leading the pack, according to this post from @nbcsports. Well, there’s one very important runner who hasn’t secured his position yet, but if Galen Rupp’s resume is any indication, it’s a good bet he’ll be joining the American Olympians for the fifth time in his career. He’s battled several injuries over the last two years, but it looks like he’s back on track after refining his form and mechanics. That’s what he said in “U.S. Olympic Marathon Trials: Galen Rupp vies for historic fifth Olympics.” If he’s able to succeed in the upcoming trial, he’ll join a list of only 88 other Olympians who’ve made it to the games five times. The video below is an inspirational look at Rupp’s 2020 Olympic qualifying success. Click here to watch.

By Brian Metzler The women’s and men’s 2024 U.S. Olympic Trials Marathon are taking place tomorrow (Saturday, Feb. 3) in Orlando, Florida. Those are the races that will determine which runners qualify for Team USA and get to run the marathon in the Paris Olympics in early August. Based on their qualifying times, there are three key favorites for the three Olympic qualifying spots in the women’s race – Emily Sisson (32, Phoenix, Ariz., 2:18;29), Keira D’Amato (39, Richmond, Va., 2:19:12) and Betsy Saina (35, Colorado Springs/Iten, Kenya, 2:21:40). The men’s race is a little bit more complicated, in part because the U.S. has only two guaranteed spots, although it could get a third spot if the race is faster than the 2:08:10 Olympic-qualifying standard. That would be ahead of the 2:09:02 Olympic Trials record, which means that it might be a matter of which three runners can survive the best. You can watch it all play out on Peacock beginning at 10 A.M. ET, while NBCSports.com and NBC TV will offer a delayed version starting at 12:15 P.M. ET. The men’s favorites are Conner Mantz (27, Smithfield, Utah, 2:07:47), Clayton Young (30, American Fork, Utah, 2:08:00) and Galen Rupp (37, Portland, Oregon, 2:08:48), Sam Chelanga (38, Colorado Springs, Colorado, 2:08:50), Scott Fauble (32, Portland, Oregon/Boulder, Colorado), Elkanah Kibet (40, Colorado Springs, 2:09:07) and Zach Panning (28, Rochester, Mich., 2:09:28). With a race that’s expected to go out fast in warm-ish conditions, however, it’s best to expect the unexpected. But the real question is: Which marathon racing supershoes will be the most prevalent in the races and which ones will make it to the podium? Here’s a rundown of the fastest shoes in the field: Nike has several models in the field, with its Alphafly 3 ($285) and Vaporfly 3 ($270). (Kelvin Kiptum set a new world record of 2:00:35 in the Alphafly 3 back in October at the Chicago Marathon.) There will be a few pairs of the Adidas Adios Pro Evo 1 ($500) on the streets of Orlando, but probably quite a few pairs of Adizero Adios Pro 3 ($250), which has been one of the top shoes on the international marathon circuit for two years. Ethiopia's Tigst Assefa blasted the previous women’s world record wearing a pair of Adidas Adios Pro Evo 1 at the Berlin Marathon last September, running an eye-popping 2:11:53.) A lot of Hoka athletes will be wearing the brand’s Rocket X 2 ($249), including Aliphine Tuliamuk, Stephanie Bruce, Kellyn Taylor and Biya Simbassa, but Futsum Zienasellassie and Nick Hauger will be wearing the new Cielo X 1 ($275), Sisson, the women’s American record-holder in the marathon (2:18:29), will be wearing the New Balance FuelCell SuperComp Elite v4 ($250). Brooks just released its Hyperion Elite 4 ($250) last week and gave each of the 380 qualifiers a pair on Thursday and Friday in Orlando. That’s the shoe that Panning, CJ Albertson, Colin Bennie and two-time Olympian Des Linden will be wearing. Jake Riley, who finished 28th at the Tokyo Olympics marathon, is expected to wear the Cloudboom Tri, the World Athletics-approved prototype that Hellen Obiri wore to win both the Boston Marathon and New York City Marathon last year. There also will be a handful of athletes wearing the Cloudboom Echo 3 ($290). About eight ASICS athletes – including Saina, Sara Hall, Lindsay Flanagan, Nico Montanez and Abdi Abdirahman – meanwhile, will be wearing prototypes of yet-to-be-released next-generation Metaspeed racing shoes. (Due out in stores in early March!) Puma’s soon-to-launch Fast-R Nitro Elite 2 ($260) will be on the feet of Jenny Simpson and Sara Vaughn, while Dakotah Lindwurm is expected to wear the Deviate Nitro Elite 2 ($200). Molly Huddle, a two-time Olympian on the track, continues her return to competition after giving birth to her daughter, JoJo, less than two years ago. She will be wearing a pair of the soon-to-be-released Saucony Endorphin Pro 4, while Parker Stinson and Brian Shrader are expected to wear Saucony Endorphin Elite ($275) on their feet. Meanwhile, Frank Lara will be repping Altra and rocking its Vanish Carbon ($240) racing shoes. Finally, just this week, Tracksmith has joined the supershoe party as its new Eliot Racer is debuting on the feet of six runners in the Olympic Trials, including Lou Serafani, Tyler Jermann and Grace Moore. Although it’s still considered a prototype, it is uniquely designed with a dual-density TPU foam cushioning system that includes a soft, responsive midsole in a fully removable layer under the sock liner and a carbon-fiber plate and a firmer density of foam in the chassis.

Sponsored Post * By Six Minute Mile Staff Shopping for a loved one on Valentine's Day can be tough, unless, they're a devoted runner and have a place in their heart for the latest gear. The Six Minute Mile gear team is feeling the love this year, so we're saving you precious training time by curating this list of gift ideas for the runner in your life. (Or maybe you’re going to just engage in some retail therapy for yourself.) Here's the breakdown of our top 10 Valentine's Day gifts for runners: 1. A Box of Chocolates from LMNT (plus a free sample box) A box of 30 electrolyte boosts in sweet and salty tastes of, Chai lattes, Chocolate Mint mochas, and subtly sweet Chocolate Raspberry cocoas. This is way better than the cheap stuff at your local pharmacy and will leave your partner feeling energized after indulging. Fuel their active lifestyle with LMNT plus get a free sample pack with all eight flavors. Click Here to Shop 2. Warm Hugs (for Your Feet) from Bombas Giving your Valentine a new pair of Bombas socks will make them think of you whenever these amazing socks are worn. We love Bombas and there's a style and color for everyone. The best part is you'll be gifting a runner in your life plus someone experiencing homelessness. First-time purchasers get 20% off their entire order with code "SMM20". Click Here to Shop 3. A Gold Bracelet from WHOOP This may not be a real 24k gold bracelet but the health data provided by WHOOP is priceless. HRV, REM, and BPM are just a few of the metrics WHOOP tracks daily. Gift a WHOOP subscription or sign up for yourself with this link for an added free month of membership. Click Here to Shop 4. A Homecooked Protein-Rich Dinner for Two from ButcherBox We all know the importance of fueling up with protein after a big workout. Thanks to ButcherBox, when you order one of their meal plans, they throw in the option of free premium steak tips for a year. This delivered-to-door protein plan is perfect for any power couple. Click Here to Shop 5. Have Eyes for Them through goodr These limited-edition sunnies are stylish and also essential for the runner who is always replacing their shades. Goodr has the box covered too because these shades named "CANDYGRAMS GET ME RANDY, MA’AM" come in custom V-Day packaging. Click Here to Shop 6. Restful Sleep from Lagoon Everybody is a bit more pleasant to be around when they've had their beauty rest. Lagoon provides top-notch pillows that make it easier to catch your best night's sleep. Take the sleep quiz now, and wake up feeling recovered, refreshed, and pain-free with Lagoon. Use code SMM for 15% off your order. Click Here to Shop 7. Endless Massages from Theragun Enjoy the luxury of a professional massage from the comfort of your own home. For the price of a couples spa date, you can have years worth of percussion therapy whenever you'd like. Click Here to Shop 8. Walk on Clouds from ON Cloudeclipse On Cloud shoes are known for their unique silhouettes and accordion-looking midsoles. Brian Metzler recently reviewed the latest model, On Cloudeclipse, here. Besides coming in some stylish spring colorways, they perform well on the road. Click Here to Shop Women Click Here to Shop Men 9. More Time for Them from Garmin While Garmin watches technically do tell the time, they're much more beloved for their endurance activity-tracking capabilities. Click Here to Shop 10. Six Minute Mile Subscription and Sweater combo from Six Minute Mile Well if you're really out of ideas we’ve got one last swing for you. We think the best deal on the internet is Six Minute Mile since it’s free to subscribe, but if you sign up your running friend here. Click Here to Shop *Some of the links featured on this page are affiliate links, meaning, at no additional cost to you, Six Minute Mile will earn a commission if you click through and make a purchase. Six Minute Mile is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com

By Brian Metzler At next weekend’s U.S. Olympic Trials Marathon in Orlando, more than 400 of the best American marathoners will be running head to head in a race that will determine the U.S. Olympic entries in this summer’s Paris Olympics. While most of those runners aren’t truly contenders for one of the top three finishing places that will earn a spot on Team USA, every runner will be running as fast and competitively as possible, and each one will be wearing next-generation high-performance marathon supershoes with hyper-responsive foam midsoles and carbon-fiber propulsion plates. The new Nike Alphafly 3 has already earned its status as cream-of-the-crop running shoe royalty in that category of modern racing shoes. And it’s not just because Kelvin Kiptum wore a pair to set a new world record (2:00:35) in them last October in Chicago and could very well become the first runner to break the sub-2-hour marathon in a race at the April 14 Rotterdam Marathon. Certainly, the shoes played a big role in Kiptum’s world record, but the redevelopment of the Alphafly should benefit a wide range of age-group runners trying to set new personal bests. After a not-so-great update that became the Alphafly Next% 2 in 2022, this latest version has been improved in every way possible. (Buyer beware: More than likely, it will be next-to-impossible to find the Alphafly 3 in your size for a while, but the next batch in a new color is expected to drop on April 4.) What’s New: The Alphafly 3 is essentially a brand new shoe that’s been overhauled since its last iteration. Unlike the previous two versions of the Alphalfy – which had an odd forefoot gap to accommodate the propulsion hinge of the dual Air Zoom units – this version has a continuous, slightly rockered outsole design. (It still has the energizing dual Air Zoom units in the forefoot, but they’ve been repositioned slightly and the continuous one-piece outsole design allows this version to lose the mechanical feeling of the previous editions and provide a much smoother ride.) The overall footprint and propulsion plate have been widened slightly for a more stable ride – especially later in a race or long run when leg fatigue leads to form breakdown. Nike added more midsole cushioning under the midfoot to increase stability and improved the compression ratio of the ZoomX foam for increased performance, but still managed to reduce each shoe’s overall weight by 15 percent and eliminate some notable irritation points in the arch. All of those changes have resulted in a lighter shoe that fits better, rides smoother, has more propulsive pop and, of course, is definitely faster. Fit/Feel/Ride: The Alphafly 3 fits true to size with a medium interior volume and a low-volume (but not snug) toe box. The stretchy mesh tongue is seamlessly integrated into the Atom Knit upper, allowing it to create a very accommodating wrap-like fit for a wide range of foot shapes. Similar to the Nike Vaporfly 3, torquing down the laces to ensure an optimal fit hasn’t produced any pinch points or excessive pressure on the top of my feet. The upper feels light and sparse (but also seamless and secure), while the step-in feel of the sockliner is as smooth and soft as it needs to be with an added bit of heel cushioning around the collar for added comfort as it provides great rear-foot fit. How is the ride? It’s exceptionally smooth and propulsive, but it also feels sublimely effortless. It’s bouncy, but not excessively bouncy or unstable. It’s one of those shoes that feels like it’s doing the work for you. Unlike the first two versions of the Alphafly, which required runners to fall into a new cadence rhythm that matched the shoe’s construction, this version – at least to me – was ready to burn rubber at faster paces from the moment I laced them up. Aside from the odd clomping sound it makes when you’re running at speed, this shoe is everything I’ve dreamed of. Why It’s Great: It’s great because it represents an optimal evolution of what the Alphafly was always meant to be: a stable, secure and super-responsive marathon racing shoe. Obviously, without the previous editions – the design, the materials, the performance data – we never would have wound up here, but as soon as I started running in this shoe those previous models, and even the development process, seemed to fade into oblivion. I haven’t raced in them yet, but I had several “wow” moments in which I wondered if this was the best running shoe ever made. Specs Weight: 6.2 oz. (women’s size 8), 7.0 oz. (men’s size 9) Heel-Toe Offset: 8mm; 40mm (heel), 32mm (forefoot) Why You’ll Love It: You’ll love the Alphafly 3 because it feels so effortless. The sock-like feel of the upper makes the Alphafly 3 feel like it’s an extension of your foot, and the way your feet so easily transition from heel to toe is almost magical. (It’s not harsh or overly bouncy, but instead extremely smooth and very propulsive.) In fact, I found that it’s so easy to run fast in this shoe, it was actually difficult to keep my pace contained on a moderate-effort tempo run. I suspect I will really love it once my spring fitness kicks into gear and I’m ready to race a half marathon in April. Pro: Even the outsole has been updated. The new Fast Shot outsole has five segments of rubber in strategic places for optimal durability, grip and traction. There is still a bit of exposed foam (and a cavernous open space that splits the midsole) under the arch, but I haven’t noticed any egregious cosmetic blemishes or stuck rocks after about two dozen runs. Con: OK, here’s a mild call for a moment of restraint. The Alphafly 3 is an exceptional shoe in every way, but … it doesn’t necessarily mean it’s the right shoe for you or it’s the shoe  you should buy. I always tell runners to go to their local running shoe store and try on several pairs of shoes – in this case I would recommend trying the Saucony Endorphin Elite, Hoka Rocket X 2, ASICS Metaspeed Sky+, Adidas Adizero Adios Pro 3 and Nike Vaporfly 3 for starters – just to see how each shoe fits and feels slightly differently for your foot shape. It’s easy to get sucked into lusting for the latest and greatest shoes that set a new world record, but that’s not the best way to find your next pair of racing shoes. Besides, there are several new racing shoes about to be unveiled at the U.S. Olympic Trials in Orlando, so the menu of choices is about to expand. So consider all of the choices, then buy the shoe that works best for you.

By Brian Metzler This time of the year is always exciting for runners. Once the calendar turns to January, we can reset the year and aim for new running goals, new race endeavors and a new level of fitness. It’s the equivalent of a blank canvas that we can spend the year decorating. Now is also a time to refresh your quiver of running shoes, too, knowing that the pairs you wore through the fall are probably a little bit beat up and have quite a few miles on them. Should you be buying new shoes this month? Yes! But it’s not quite that simple. There is an amazing crop of new shoes coming out this year, including the Nike Alphafly 3 ($275), which was released earlier this month and immediately sold out. (A secondary release is expected to drop on April 4.) The Alphafly 3 was an outlier as the majority of new shoes won’t hit running stores and online sites until after Feb. 1. If you’re looking for new marathon racing shoes, the New Balance FreshFoam SuperComp Elite 4 ($250) and Puma Fast-R 2 Nitro Elite ($260) (pictured above) are exceptional models that drop on Feb. 1 and Feb. 22, respectively, but several other brands (including Hoka and Tracksmith) will be releasing new marathon supershoes on Feb. 1-2 just before the U.S. Olympic Trials Marathon in Orlando, Florida. There is also a motherlode of new training shoes that will begin to appear at running shops in February, plus amazing new trail shoes that will arrive between mid-February and early April. So far my favorites are the Adidas Terrex Agravic Speed Ultra ($220), Brooks Catamount Agil ($180), La Sportiva Prodigio ($155) and Merrell MTL Skyfire 2 Matryx  ($210), but there are many more in the pipeline. We’re in what I have called the Golden Age of Running Shoes. Not only are there a lot of exceptional shoes, but there are also not many bad shoes. I said on the Believe in the Run podcast recently that 20 years ago, maybe half of the running shoes were too heavy or just not optimal for running, but now I’d say that figure is less than 5%. (As always, the key is finding a pair that fits the size and shape of your foot and also matches your gait style.) The best (and highest priced) shoes will get a lot of hype on review sites, but the shoe wall at your local running store has dozens of mid-range (and moderately priced) models that are very worthy new shoes.However, as much as we all crave the latest and greatest models, last year’s shoes were pretty darn good, too! I only mention that because most of those shoes can be purchased at a discount right about now, either at your local running shop or at online sites like RunningWarehouse and FleetFeet or on each brand’s direct-to-consumer site. A quick search this week turned up $40 off the Brooks Glycerin 20, New Balance Fresh Foam 1080v13 and ASICS GEL-Nimbus 25 – all amazing and well-cushioned training shoes – for $120 each. The new versions of each of those shoes that will be released soon are slightly improved, but $40 off last year’s model is a great deal. There are two things I always suggest when you’re buying new running shoes. First, I would highly recommend visiting your local running specialty shop to go through the try-on process with one of the store’s shoe-fitters. Yes, I’d recommend doing that even if you’re just going to hunt for shoes on the store’s sale table. Finding a pair of shoes that matches the length and shape of your foot – and hopefully your gait, too – is crucially important, and the best way to figure that out is by taking the time to try on several different models and getting the input from a shoe fitter. There’s nothing wrong with shopping for deals online, but finding a cheap price shouldn’t be the only part of your process. The other valuable aspect of visiting your local running store is that it’s more than just a transactional experience tied to buying shoes. You’re bound to be inspired about running just by walking into the shop, chatting with the staff and connecting with other runners who are also eager to renew their running energy and fitness in the new year. Secondly, I always recommend runners to develop a quiver of shoes – the idea of having at least two pairs, or maybe even three, in your regular rotation – and expert running gait analysts like Jay Dicharry agree. Why? Because alternating between different shoes during each week allows you to experience slight gait differentiation that contributes to the strength and stability of your feet and lower legs and also can reduce the chance for overuse injuries. Wearing your old pairs of shoes too long – after they’ve broken down considerably – can present challenges, too, so you don’t want to wear them too long, However, if the training shoes you wore last fall and through the first part of winter are still relatively supple and responsive, now could be a good time to pick up a new pair and blend them in your mix. Another thing I often tell runners is that “happiness is a new pair of running shoes.” I say that because buying a pair of running shoes is a great investment in your health. Not only will a new pair of shoes motivate you to run, but you’re also bound to get several months out of a new pair. And several months of running will almost always boost your running fitness, general health and mental well-being. Ultimately, buying a new pair of shoes is less about buying the shoes and more about where those shoes will take you. OK, that’s my two cents about buying shoes. I’ll be visiting a local running shop this weekend, too, because, for me, that’s where it all begins.

By Rebecca Trachsel Available for purchase here. And so we push on with our quest for the perfect pair of headphones for active people, or more specifically in my case, for running. Next up on my list are Shokz Elite Bone Conduction Sport Headphones. Back in November, when I mentioned my headphone review project on IG and explained what I was looking for in this post, the clear choice by those who chose to comment was Shokz. Prior to test driving them recently, I had never tried this brand but had always been intrigued. So, this was the perfect time to test them out and, to my good fortune, my dear friend Kelly had an extra pair to donate to the cause. Before I dive into the review, a couple reminders. For every test run (pun intended), I’ve worn the trial pair of headphones for at least 50 miles on a combo of road, track and trail. I have used them for both easy running and for workouts. And I have tried to wear them in as many different weather conditions as Mother Nature has served up during the test window. I promise there has been rain. Lots of it. I should also remind you that I have very small ears and, for this particular test, it might be helpful to know that I also have a pretty small head. Ok, so here we go. QUALITY: Weighing in at 29 grams (about the same as a pencil), these headphones are light as a feather. They also seem pretty sturdy despite their light weight – like they would be very hard to break. They are water resistant so they did fine in the rain, although I can’t say for sure how they’d hold up in a downpour, since thankfully, I didn’t have a chance to give that a try. The battery holds 10 hours of charge which is pretty awesome compared to most other headphones and earpods. Shokz also have a quick charge feature that will zap them up to 1.5 hours of life in a quick 5 minutes – a nice option for those of us who forget to charge our devices.  When you turn them on you receive a prompt telling you roughly how much battery life they have (i.e. Battery High or Battery Low). That is always really good info to have before you start your run. Particularly if it is a long one. When you run with these on you can still hear everything around you, which they refer to as enhanced situational awareness. In the feedback I’ve read on these, this is what users like the most about this brand. And if I’m running outside, I’m good with this, too, as I’m all about hearing cars and people around me. However if I’m on an airplane or working out in a gym, this is not ideal. Definitely something to consider if you prefer to block out all your outside noise. SOUND: The sound is really good. As I mentioned in my last review, I’m not super picky on this. If I put them on, turn on my music and hear the songs I like, I’m pretty much good to go. I do feel like the overall volume is notably lower than in-ear headphones due to the fact that they are sitting outside my ears. So, I guess if you want your music wicked loud, these probably aren’t for you. They do have unique bone conduction technology which I won’t try to explain, but you can read about here. In a nutshell, they provide a really solid bass which enhances the overall sound. That said, be prepared to feel the music pulse on your temples when you first turn them on. Kind of funky for sure. CONNECTION: The Bluetooth connection is rock solid and even though they are open-ear they are equipped with noise-canceling microphones so calls are clear. Again, I rarely take calls when I’m running but it’s nice to know these are dependable in this department. FIT: I’m not going to lie, the fit on these is tricky for me. But it’s not because they are faulty. It’s simply because I am not used to having headphones that sit outside my ears rather than snugly inside. These also have a piece that goes behind the head to connect the earbuds which is tough for me because I have a very small head. The issue is that the wire sits pretty far off my head rather than right next to it which feels a little odd as I notice the space. I do know that they make a model designed specifically for smaller heads but I have not tried those yet. It also feels a little weird to have them sitting on my temples rather than inside my ears.  It’s not a bad thing. Just very different and something I need to get used to. All that said, once they are locked behind my ears, they do not fall off or bounce around and that is really nice. I’ll take that over an earbud getting loose and feeling like it’s going to fall out any minute. I guess the net-net here is that the fit is fine, it’s just new for me and will take some time for me to adjust. PRICE: At $179.95 these are a pretty substantial investment.  Are they worth the price? Yes, I think they are. IF this is this is the type of headphone you are looking for. If you want more volume or an in-ear fit, this is a lot to spend for something that’s not quite what you are seeking.  But, hey, maybe you’ll love them. So, definitely worth a shot. All that said, it is also worth noting that Shokz has another less expensive version known as the Shokz OpenRun that goes for $130 and was formerly known as Aeropex. I haven't tried these but I'm told by a friend who has that they are almost, if not just as good as, the OpenRun Pro. You'll have to make the call on that. OVERALL RATING: A- Available for purchase here.

By Brian Metzler Available for purchase here. What happens a year after a shoe brand does a major overhaul with an iconic shoe? Well, usually, the next year’s model falls into the “minor updates” category. That’s exactly what’s happened with the ASICS GEL-Nimbus 26, which dropped recently and, truth be told, doesn’t fit, feel or ride too much differently than last year’s completely remade edition. But that’s a good thing, because sometimes the changes made during a “minor updates” cycle can be infuriating to longtime fans of a certain shoe. When a shoe goes through a major overhaul – as the Nimbus did last year when it got a much thicker midsole – it’s usually warranted because it’s a sign the brand is trying to keep pace with its competitors. However, minor updates are usually just year-over-year improvements of a few features, which, at best, are subtle and barely noticeable, but at worst, are a small change that has big unintended outcomes (like how the shoe fits or how it rides or how it feels at faster speeds). The good news is that the maximally cushioned ASICS GEL-Nimbus 26 received smart and authentic subtle updates to its outsole, midsole and upper, but if you close your eyes, you might just think you’re running in a slightly improved version of last year’s model. And, in essence, you are. Only a better version of it. What’s New: There were three main changes to the GEL-Nimbus 26, which continues its newfound identity from last year as a very high-stack everyday trainer. First, there is an improved dual-rubber outsole that includes segments of a more durable rubber compound for high-wear areas and a slightly tackier rubber material that offers better grip on both wet and dry surfaces. Secondly, the midsole shape and stack height have been increased with another millimeter of Flytefoam Blast+ Eco foam and a design that allows a runner’s foot to sit down lower inside the midsole and allow the foam to wrap around the medial and lateral sides of the heel for more rear-foot stability. (It’s a neutral-oriented shoe, but it’s much more stable than it was last year.) Lastly, there’s a brand new engineered knit upper that’s stretchier and more breathable than last year’s version. Fit/Feel/Ride: The GEL-Nimbus 26 fits true to size with a medium-volume interior from heel to midfoot and a roomier toe box than last year. Like last year’s version, the step-in feel is amazingly  plush, with softness surrounding your feet from all directions. Once you lace it up, it feels like a mix of the comfiest training shoe you’ve ever worn and the best foot massage you’ve ever experienced. The fully gusseted knit tongue and interior cushioning give it a locked-down fit sensation for a wide range of foot shapes and a feeling that the shoe is really wrapping up your feet. Running at any pace produces a soft, responsive sensation, but the Flytefoam Blast+ Eco midsole of this year’s edition feels a little bit more energetic and less marshmallow soft, so there’s a bit more bouncy action in every stride. You’ll feel buttery smooth transitions from heel-strike to toe-off, thanks to a mild rocker geometry, and yet, for a shoe with such an enormous midsole, it’s surprisingly stable. Why It’s Great: It’s great because last year’s edition was already a very good workhorse daily trainer (and earned rave reviews for the massive changes it had undertaken) and this one is a tad better than that. The subtle changes to the outsole, midsole and upper aren’t enormous, but they have collectively made the GEL-Nimbus 26 even better by improving the fit, traction, stability and overall cushioning sensation. It’s got cushioning for days and it will be as comfortable and responsive in the last mile of your run as it was in the first mile. Sometimes it’s just the small refinements that take a shoe from good to great. Specs Weight: 9.2 oz. (women’s size 8), 10.7 oz. (men’s size 9) Stack Height: 41mm/33mm (women), 42mm/34mm (men) Heel-Toe Offset: 8mm Why You’ll Love It: You’ll love it because it’s a stunningly comfortable and smooth everyday training shoe that you’ll be excited to put on most days of the week. It can serve your needs for most of your weekly running needs, especially if you’re a runner who is primarily focused on slower or medium-paced runs. I loved it for my recent long, slow runs of 10 and 13 miles. It’s not light and quick enough to be used for faster-paced running, but it will work for moderately fast tempo runs and post-run strides. I did a very moderately paced 5-mile tempo run in these and appreciated the responsiveness, but they still felt a little bit cumbersome – to the point that they took a little bit of extra effort to get them up to speed. (If you want a super-cushy shoe that can go faster, check out the ASICS Novablast 4 or the ASICS Superblast.) Pro: ASICS says the carbon footprint of the GEL-Nimbus has improved and is now about 10.8 kg CO2e – a measurement of the amount of greenhouse gasses generated over a product's lifetime – and 25% lower than the industry average. At least 75% of the shoe's primary upper material is made with recycled content to reduce waste and carbon emissions, and the Flytefoam Blast+ Eco foam is made from approximately 24% bio-based material from renewable sources, such as leftover waste from sugar cane processing. Con: I like a lot of aspects of the new version of the Nimbus, but one thing I don’t love is that it’s about a half ounce heavier. While a half ounce isn’t really perceptible when you first lace them up and start running, I don’t consider this shoe light and agile. The weight isn’t a deal-breaker on long runs, but when I was running a tempo run in it I wished it was about an ounce lighter. That said, it could be a great choice for taller and larger runners who appreciate copious amounts of cushioning. Available for purchase here.

The Swiss brand On has been around for more than 10 years, but it’s only in the past couple of years that it has really exploded among mainstream runners. And let there be no doubt about it, the brand is blowing up. It seems everybody wants to get their hands on a pair of the Euro-lookin’ trainers known for their clean aesthetics and unique midsole cushioning. Why now? Their shoes have always had that unique look and functionality, but the reason sales are skyrocketing is that the On midsole systems have continued to get softer, thicker and more responsive, especially as the brand has produced shoes with higher stack heights. For years, most of the brand’s shoes were light, lithe and low-to-the-ground, but with the launch of the CloudMonster a couple of years ago, On successfully expanded the amount of CloudTec cushioning it put in shoes. That allowed them to finally compete in the popular and fast-growing max-cushioned category that Hoka, Nike, New Balance and Saucony had been dominating. Now, with high-performance track and marathon racing shoes already in its line – Hellen Obiri won the Boston Marathon and New York City Marathon in 2023 wearing On prototype racing shoes – On has become a major player in the high-stack everyday training category. If you’ve never run in On shoes, the newly-released Cloudeclipse is a good place to start. It’s a maximally cushioned trainer (with a 37mm/31mm geometry) that has a uniquely styled upper, a durable, stable chassis and a cushy, and mildly responsive ride. What’s New: The Cloudeclipse is a brand new shoe that adds to On’s growing line of daily trainers. The cushy and stable midsole is made from On’s soft and cushy Helion superfoam enhanced with a thick layer of CloudTec Phase cushioning and a flexible Speedboard, a moderate heel counter for rearfoot security and a durable rubber outsole for smooth heel-toe transitions. Fit/Feel/Ride: The Cloudeclipse fits true to size with a medium interior volume and a roomy toe box. The fit is enhanced by a seamless interior and a fully gusseted tongue that’s smartly integrated into the engineered mesh upper. The tongue, lacing system and seamless stretchy upper really do a good job of accommodating a wide variety of foot shapes without any impingement. That all contributes to a smooth, soft and clean step-in feel, a package that ultimately feels like a plush, high-quality experience the moment you start running. The ride is a mix of soft, smooth and semi-firm, but not harshly so. The partial-length composite Speedboard (which feels like a midfoot shank) and pliable heel counter offer just enough stability without inhibiting the natural movements of your feet as they roll through the gait cycle. What it lacks in flexibility, it makes up for in comfort, stability and a little bit of propulsive pop. Why It’s Great: The overall design of this shoe is exceptional, both aesthetically and functionally. The unique lacing system and integrated tongue create a comfortable, locked-down feel and it looks beautiful. (I would never recommend buying running shoes just for how they look, but this one might be an outlier.) There are rubber pads on the outsole that contribute to the smoothness of the ride and also offer better grip in wet conditions. Unlike some previous models of On shoes, small rocks and pebbles don’t get caught in the bottom of the hollowed-out midsole or the holes of the CloudTec Phase. Specifications: Weights: 8.5 oz. (women’s 8); 10.0 oz. (men’s 9) Heel-Toe Offset: 6mm (37mm in the heel, 31mm in the forefoot) Why You’ll Love it: It’s great because it’s a cushy, stable and very reliable workhorse of a daily trainer. It’s not quite as soft and bouncy as some maximalist shoes, but it feels much more stable and the cushioning is just right for easy cruising and long runs. You can feel the forward-leaning holes through the CloudTec Phase foam compress upon impact and open back up as you roll from heel to toe. It’s not a springy feeling, but it does contribute to forward propulsion and the smooth, balanced ride of the shoe. Pro: The upper is a work of art, with functional embroidery zones providing extra forefoot support and breathability. About 24% of the materials in the Cloudeclipse are recycled, including about 70% of the upper, which has been dope-dyed to considerably reduce water during manufacturing. Con: The biggest knock against the Cloudeclipse is that it’s not one of the lightest daily trainers you’ll find at your local running shop (it weighs about a half ounce more than the Cloudmonster), nor does it feel fast or quick. But if you’re interested in a reliable everyday trainer that looks good and feels good, the pros outweigh the cons. Available in select sizes here.

By Brian Metzler Before 2024 (and an amazing new crop of running shoes) arrives, it’s time to honor the best running shoes of 2023. We’re in a golden age of running shoes and this year was without a doubt the best year ever for running shoes, so really there are no losers in any of the award categories listed below. Should you rush out and buy a pair of any of these shoes? Well, maybe, but the key, of course, is finding shoes that fit your feet and match your gait – and potentially your budget, too! Without further delay, here are the top shoes of 2023: Road Racing Shoes: Nike Alphafly 3 It’s hard to argue with a shoe that produced the fastest marathon in history. Although it doesn’t officially become available for purchase until January 4, the Nike Alphafly 3 ($285) proved its world-beating worth when Kenyan Kelvin Kiptum wore a pair to set a new marathon world record of 2:00:35 in Chicago in October. (Eliud Kipchoge also won the Berlin Marathon in 2:02:42 wearing a pair, and Sifan Hassan was the women’s champion in Chicago in 2:13:44 wearing these kicks.) Nike made smart tweaks to the previous version of the Alphafly to make it lighter, more responsive and, of course, faster. The Alphafly 3 is built on Nike’s hyper-energetic Zoom X foam with a curved carbon fiber plate embedded in the middle. Two Air Zoom airbag cushions under the ball of foot provide extra comfort and lively pop while a hollowed-out section of the midsole removes unnecessary material and helps make the shoe 15% lighter than the previous edition. Nike has always been one of the truly innovative brands in the running shoe industry and the Alphafly 3 is a testament to that legacy and to Nike’s interest in pushing the envelope of high-performance running. Runner-Up Models:  The Adidas Adizero Adios Pro Evo 1 (which Ethiopia’s Tigst Assefa wore to set a new women’s world record of 2:11:53 at the Berlin Marathon in September) gets strong runner-up vibes in this category thanks to its featherweight and exceptionally responsive characteristics, but with the caveat that it will only be produced in very small quantities. So even if you were willing to spend $500 to get a pair, you’ll have a hard time finding them in stock. Other runner-up contenders in the carbon-plated category include the Atreyu Race Model ($120), Saucony Endorphin Elite ($275), Hoka Rocket X 2 ($250), ASICS Metaspeed Sky+  ($250) and Under Armour Flow Velociti Elite 3 ($250) Road Running Shoes (Training): Hoka Mach X The biggest trends in road running shoes built for training this year were: (1) increased stack heights of lighter and more responsive midsole foams and (2) the addition of semi-rigid propulsion plates to offer responsive energy return and plenty of stable cushioning without a sharp (and unforgiving) race-day vibe. The Mach X ($180) is a neutral-oriented maximally-cushioned training shoe with a Pebax plate that’s not as harshly rigid as the carbon-fiber plates of marathon racing shoes. The cushy and energetic Mach X provides enough responsive pop to put a spring in your step without running your feet and lower legs ragged. The bottom line is that it gives you a little bit of extra oomph on long runs and recovery runs while also serving up a lightweight, soft, stable and smooth ride. It’s one of the best of the year because it provides a noticeable amount of liveliness that most high-off-the-ground, max-cushioned training shoes have lacked. Runner-Up Models: Tracksmith Eliot Runner ($198), Puma Deviate Nitro Elite 2 ($200), Asics Magic Speed 3 ($160), Nike InfinityRN 4 ($160), Adidas Adizero Boston 12 ($160), Saucony Endorphin Speed 3 ($170), Asics Gel-Nimbus 25, Saucony Kinvara Pro ($180) Trail Running Shoe (Ultrarunning): Nike Ultrafly The Nike Ultrafly ($260) is lightweight, stable, agile, energetic, grippy and reliable for running fast and long on a wide variety of terrain surfaces. By far the best trail running shoe Nike has ever produced, it has the same full Zoom X midsole as its Vaporfly and Alphafly road racing models and a similar curvy carbon-fiber propulsion plate embedded in the middle. Although the foam is soft and responsive, it’s not marshmallowy mushy because it’s been tightly wrapped by a thin, durable fabric material that protects and stabilizes the foam upon impact with the ground. The other key element of the Ultrafly is the Vibram MegaGrip Lite Base outsole for lightweight traction. It’s the first time Nike has ever partnered with Vibram, which is a sign that Nike really wants to be an innovative leader in the trail running category. Runner-Up Models: Hoka Speedgoat 5 ($155), NNormal Kjerag ($195), Salomon S/Lab Genesis ($200), Hoka Tecton X 2 ($225), The North Face Vectiv Pro ($250), Brooks Caldera 6 ($150), Mammut Aenergy TR BOA Mid ($215) Trail Running Shoe (Mountain Running): Merrell MTL Skyfire 2 Merrell built the MTL Skyfire 2 ($200) from the ground up based on considerable input from its elite trail racing team, and the result is a lightweight shoe that’s well-engineered for running fast over smooth, soft, and moderately technical terrain. Its best-in-class componentry includes a two-part, dual-density FloatPro Foam midsole sandwiched around a flexible plastic protection and stability plate, a thin web-like Vibram MegaGrip rubber outsole, and a high-tensile engineered mesh and TPU upper. The midsole provides sufficient cushioning for runners who are light on their feet and, thanks to the ​​full-length flex plate, also gives a bit of energetic pop. It’s not a stiff carbon-fiber propulsion plate found in marathon racing shoes and some trail running shoes. Instead, it’s a plastic-composite plate that provides stability, consistency, protection, and some degree of responsive snappiness to every stride. Runner-Up Models: Craft Pure Trail ($170), New Balance FuelCell SuperComp Trail ($200), Altra Lone Peak 7 ($150), Salomon Thundercross ($140), Inov-8 Trailfly G270 V2 ($170), Atreyu Base Trail ($115), Hoka Zinal 2 ($160), LaSportiva Jackal II BOA ($180) Road-Trail Crossover Shoe: Craft Endurance Trail If you’re looking for a versatile shoe that can easily cross over from paved roads and concrete bike paths to dirt trails, the Craft Endurance Trail ($160) is one of the best. It doesn’t have a carbon-fiber propulsion plate like several of Craft’s original trail shoes – and that’s good because a plate can be too much on trails sometimes. However, it still offers plenty of cushioning, a bit of zesty pop in every stride and very reliable stability. The key element of this shoe is the cushy, low-density Px Foam midsole, which provides both shock-absorbing protection and a boost of liveliness. The Endurance Trail is stable, durable and reliable for smooth trails, loose gravel and paved surfaces. The wide shape of the outsole/midsole chassis helps create a feeling of inherent stability while still offering the soft, easy-flexing flow of the neutral. Runner-Up Models: Atreyu Daily Trainer ($110), Brooks Catamount 2 ($170), New Balance FreshFoam X More Trail 3 ($160), Hoka Stinson 7 ($170), Adidas Terrex Soulstride Flow ($130)

By Brian Metzler If you live in a climate where snow, ice and slush are routinely part of your daily runs, I feel for you. I grew up in Chicago and I’ve lived in Colorado for more than 25 years, so I’ve battled winter elements every single winter of my running life. (If you live in a sunny, warm-weather climate, enjoy the shorts and t-shirt weather and ignore this public service announcement!) I have to admit I love running in the winter, but I also have to admit that I definitely adjust my footwear once there is snow or ice on the ground. Here are five running shoe hacks to keep you running outside this winter. 1. Wear traction devices. If it’s especially snowy or icy outside, slipping on a pair of after-market traction devices can be a good solution. The best part about traction devices is that you can put them on or take them off where needed. If you show up at a trailhead and realize the trail is dry at the start, just tuck them in your waistband, jacket or pack and carry them until you need them. If you start on a snowy road that winds up being mostly dry, take them off and carry them until you need them again. There are several models or traction devices available online or at your local running or outdoor shop in the $35-$100 range. If you’re running on roads and bike paths with hard-packed snow and sections of ice, I’d recommend Kahtoola NANOspikes ($50) or the slightly more aggressive Kahtoola EXOspikes ($63). Another good option for snowy roads is the Yaktrax Pro ($35), a device which serves up traction from a metal wire coiled around a stretchy elastomer frame that criss-crosses the bottom of the shoe. (However, those will feel a bit awkward on dry pavement.) Other options that are good for deeper snow or trails include Kahtoola MICROspikes ($75) and Black Diamond’s Distance Spike ($99). 2. Twist screws into the outsoles of your running shoes. There are two options when it comes to making do-it-yourself winter shoes. In both cases, it makes sense to choose an older pair of road running shoes with a smooth/flat rubber outsole. (Trail running shoes with prominent outsole lugs typically don’t offer optimal placement for screws, while road shoes that have durable foam and not rubber aren’t ideal either.) First, you can buy a screw kit – I’d recommend either the Ice Spike kit ($25) or La Sportiva Hobnails kit ($59) – which include a set of very sharp and aggressive screw-in spikes and a small wrench tool to easily insert them into the outsole of your running shoes. Although somewhat pricey, these kits provide everything you need for winterizing your running shoes. (And yes, you can take them out and put them in another pair of shoes.) Secondly, you can opt for a more “MacGyver” version (that’s a 1980s TV show where the main character does everything with innovative DIY hacks!) in which you buy a bunch of half-inch #6 hex head sheet metal screws and twist them into the outsoles of your running shoes. (Those screws have six edges that offer great traction in all directions while running over snowy and icy surfaces.) Get about 8-10 screws for each shoe (total cost: less than $5), then use a Sharpie felt pen to mark out where you’ll insert the screws around the outsole of the shoe. (It’s best to place them only in the perimeter, although maximally cushioned shoes generally have a thick enough midsole that would keep them from poking the bottom of your feet.) Use a skinny drill bit (1/16” is best) to drill starter holes for the screws. You might be able to start the process by pushing a nail or thick pin into the first layer of the outsole, but a drill works best. Once the holes are drilled, use your fingers to twist the tip of the screw into the outsole. After you get a screw started, use a screwdriver or powered drill with a driver bit to submerge the screw into the outsole so the flange is flush with the outsole. 3. Wear plastic baggies around your feet. This might sound silly, but it works. Those annoying and environmentally detrimental plastic bags you get at the grocery store can be put to good secondary use on particularly sloppy winter days. If you’re going out for a 30- to 60-minute run around your neighborhood, wearing plastic bags over your socks and inside your shoes is a simple trick to keep your feet warm and dry. I simply put my socks on, and then I slip each of my feet into one of those baggies. After that, I slide my feet into my running shoes and lace them up. When it’s really wet and slushy, I sometimes tape the bags around my lower leg above my ankles, but mostly I’ll just cut the excess plastic off above the ankle and let the excess plastic flap and flutter on the run. 4. Wear Gore-Tex running shoes. While this might seem like an obvious move, I only wear Gore-Tex-lined running shoes when it’s very sloppy or very cold. But if you live in Maine, Michigan, Minnesota, Montana or Manitoba – or any other place where it’s very cold and snowy most of the winter – you might want to buy the Gore-Tex version of your favorite road or trail running shoes. A couple good options include Nike’s InfinityRN 4 Gore-Tex ($180) and the Hoka Challenger 7 GTX ($160). The updated Gore-Tex Invisible Fit liner in those new weatherproof shoes is much more breathable than previous versions of Gore-Tex footwear products, so you can expect your feet to stay warm and dry during your winter runs. However, it’s important to realize that your feet might feel too warm while running longer runs in milder conditions. 5. Buy running shoes with spikes. OK, there’s an easier (but more expensive) way to maneuver through snowy terrain. Several brands make running shoes with carbide spikes embedded in outsole, and four of my favorites are the Salomon Spikecross 6 GTX ($190), Hoka Speedgoat 5 GTX Spike ($185), IceBug NewRun BUGrip GTX ($230) and Norda 001 G+ Spike ($355). Each of those are weatherproof trail running shoes with great traction from its rubber outsole and the enhanced grip from metal spikes. The positive side to wearing these shoes is that the spikes are integrated into the outsole and won’t fall out or inhibit your gait. The downside is that these shoes aren’t cheap and you’ll only want to wear them in snowy conditions (and never over dry sections of roads if you can avoid it). However, if you buy a pair this winter, they’ll last for several seasons. So if you amortize that upfront cost over five to seven years, it might seem much more of an economical investment. Happy winter running! Spring will be here before long, but I hope these hacks can enhance your running while it's cold, snowy, sloppy and icy out there.

By Rebecca Trachsel I have been running with music since I was in grade school. I’ll go ahead and age myself here. I made mixtapes (they were awesome) and ran with my 5-pound Sony Walkman back then. Oh, how we have evolved in terms of music listening devices. I am now 48 years old and admittedly do not have a favorite pair of headphones. Meaning, I haven’t found that perfect mix of quality, sound, fit and so on in one single brand. And so begins my quest. Over the next few months I will test out as many different kinds of headphones as I can. I currently own at least six different types and potentially more (she says as she goes to check her bags and pockets). I have run at least 50 miles with each pair that I review. I will keep it short and sweet in my reviews. Here’s what I like. Here’s what I don’t. Granted, we all have different things we look for in a good set of headphones, so you’ll have to take it all with a grain of salt. I should also come right out and tell you that I have toddler-sized ears. So that’s an important factor for me.  Beyond that, though, I hope to share some valuable information so that if you, too, are looking for the perfect pair, these reviews will help you make an informed decision. And so we begin. BACK BAY AUDIO: TEMPO 30 QUALITY: These are sleek and lightweight, but feel solid both in the case and when you’re holding them. They are also waterproof, which is huge for me. It’s a must-have feature. They have an 8-hour battery life and noise-canceling technology, which I also like. I really can’t hear anything else when I’ve got the volume up. The case itself is small and smooth; easy to throw in a pocket, and allows for 32 additional hours of charging. SOUND: The sound is great. I won’t pretend I’m very picky in this category.  I’m not. I just want my music to play loud and not to hear my breathing. But I do pick up the bass pretty well in these, which I don’t notice as much in others. So that’s probably something you might like to know. Apparently there is a button for the bass which I clearly pressed without realizing it because I noticed the change. I should probably read up on that. If I’ve got these on at full blast, I can’t hear ambient noise. The only way I can hear outside noise and traffic around me is to listen at a lower volume. For that reason, I try to run on bike paths and away from traffic so I can turn it up and stay safe. CONNECTION: The Bluetooth connection isn’t stellar as it cuts out pretty quickly when you separate the headphones from your device. However if you are running or listening with your device in hand or nearby this clearly isn’t an issue. Calls sound fine. Not great. Not bad. But I’m not taking a 3-hour call on my long run so this doesn’t impact the overall grade for me.  They work for calls. End of story. FIT: These earbuds seem to fit small ears like mine really well. They are snug and comfortable. I literally took them out of the box and put them in with no issues. That is rare for me. They also come with six different rubber tips that vary in size and depth which I’ve never seen before in other models. I’ve worn them for all types of runs including fast work and trail running and they stay in nicely regardless of effort. My only minor problem with them is that the left bud (and only the left) sometimes feels like it’s getting loose and might fall out of my ear.  A gentle push solves this problem but that can get annoying on a long run or during a race. PRICE: At $49.99, they are definitely a very solid bang for your buck.  If you don’t need all the bells and whistles offered by other brands, it’s hard not to justify purchasing these over most others. OVERALL RATING: B+

By Brian Metzler Although the year is winding down, there are several new 2024 shoes getting early exposure at running retail outlets in December. Brands have fast-tracked a few everyday training models with higher level component packages to reach the notable holiday and end-of-year purchase moments and also generate buzz heading into the late-winter buying season. One of those key models is the Adidas Supernova Rise, an everyday trainer bolstered with some similar materials and technologies found in its top-level performance shoes. While it’s not specifically called a stability trainer, it’s a higher-level training shoe with a lot of built-in stability. What’s notable about the Supernova Rise is that it represents an overhaul of the brand’s Supernova franchise of shoes with a new super-foam midsole and a gait-smoothing technology system to deliver a good amount of comfort, cushioning, control and modest energy return. In other words, while top-tier racing shoes are still all the rage, brands are now developing versatile, midrange everyday trainers with better materials that perform at a higher level. In the case of the Supernova Rise, it’s an up-leveling of previous models like the Supernova 3 ($100), but not quite as performance-oriented as the Adidas Adizero Boston 12 ($160), a lighter and quicker up-tempo trainer that went through an overhaul a year ago. What’s New: The Supernova Rise features Adidas’s new Dreamstrike+ midsole material, a soft and semi-responsive PEBA-based supercritical foam with a 20% bio-based foundation. (Adidas says it’s similar to its Lightstrike Pro found throughout the Adizero franchise, but not quite as bouncy, of course.) It also contains its brand-new Support Rod System that runs the length of the foot, a composite mechanism embedded in the midsole that was inspired by the physiology of the foot in motion to provide stability from heel to toe. Other aspects include an updated semi-firm internal heel counter, a new engineered mesh upper and an improved design to accommodate various foot shapes. Fit/Feel/Ride: The Supernova Rise fits true to size with medium interior volume and a roomy toe box. It has a moderately plush step-in feel, thanks to a thick soft tongue and ample padding around the heel counter. The ride is easy and gentle for a midweight everyday training, creating buttery smooth transitions from heel to toe. Although it’s slightly heavier than I would have expected, it’s modestly energetic and infinitely stable. It’s not a shoe that would be ideal for up-tempo paces, but it’s great for just about everything else. Why It’s Great: It’s cushy, comfy, resilient and very stable. It has a wide footprint for inherent stability, but it also has the new Support Rod System – a more stabilizing version of the energy-enhancing EnergyRods found in the elite Adizero racing shoes – to provide optimal support and easy transitions in every stride. While it’s not as light or vibrant as some faster and more energetic everyday trainers, it’s equally as comfortable and more stable than most. Why You’ll Love It: You’ll love it because it feels good and helps you run with a consistent stride pattern. If you’re an age-group runner who wants to stay fit through the months while you’re not following a race-specific training plan, this is a good stability-enhancing model to consider. No matter what kind of running you’re doing – a long run, an easy run, a recovery run – you’ll feel like you’re running with a smooth stride and a comfortable shoe. The two-layer engineered mesh upper will adapt to the shape of your feet for a precise, accommodating fit, while the midsole cushioning chassis will adapt to your stride as you roll through the gait cycle from heel to toe. The downside is that it’s not an overly exciting or energetic shoe. Specs Weights: 8.6 oz. (women’s 8); 9.9 oz. (men’s 9) Heel-Toe Offset: 10mm (34mm in the heel, 24mm in the forefoot) Pro: Basd on my first bunch of runs in this shoe, I give the Dreamstrike+ midsole foam high marks. It’s not exceptionally lively, but it’s not the muzzled feeling of some midrange EVA-based foams. It’s definitely an upgrade to the bouncy but heavy Adidas Boost foam and the firmer and not nearly as lively Adidas Lightstrike midsole compound. It’s best attribute is that it feels so good I didn’t think about it during most of my runs. Con: My take on the Supernova Rise is that it’s a good everyday training shoe, but more comfy and stable than it is responsive. And that brings up the dilemma of what kind of shoe you want to train in most of the time. I’ve gotten used to the high-energy sensation of racing shoes with carbon-fiber propulsion plates, but I know I can’t run in those all of the time. Just below that on the spectrum of shoes there are a handful of electric, high-performance training shoes (such as the Saucony Endorphin Speed 3, ASICS Magic Speed 3 and Hoka Mach X), some of which have rigid plates and some of which have semi-flexible plates. As a mid-priced everyday trainer, the Supernova Rise is great. But for a few dollars more, you can get a much more lively shoe.

By Brian Metzler If you live in a northerly region of the U.S. (or anywhere in Canada!), it’s the time of the year when you have to think twice about the shoes you’ll wear on your daily runs. You might have a specific run planned, but it will behoove you to look outside to see if it’s snowing or check your weather app to see how cold it is. I have to be honest, I don’t often wear weatherproof running shoes. But I live in Colorado and there are definitely days where I’m grateful for the protection of a Gore-Tex-lined shoe. If you live in a place where you have to maneuver over snow-packed roads in sub-zero temperatures on many days between mid-December and late-February (I’m looking at you, runners in Duluth, Minnesota!), then you’ll certainly appreciate a shoe like the Hoka Challenger 7 GTX. It’s a neutral-oriented trail running shoe, but it is as comfortable as a road running shoe and the Gore-Tex liner and toothy outsole make it an ideal shoe for running on snowy conditions in the winter. What’s New:  The Hoka Challenger 7 GTX has a slightly higher and softer compression-molded EVA midsole, a new engineered mesh upper for improved fit and support, and a Gore-Tex Invisible Fit liner for enhanced protection in inclement weather. The outsole has been enhanced with smaller, tightly spaced directional lugs under the middle of the shoe, and larger, more aggressive lugs around the perimeter. (There’s also a greater nod to sustainable materials, including the upper fabric that is made from 70% recycled polyester.) Fit/Feel/Ride: It should be obvious, but the Hoka Challenger 7 GTX fits and feels almost identically to the non-Gore-Tex version of this all-terrain shoe, however, the ride is slightly different. The fit is true to size with a medium interior volume and ample room in the forefoot for toes to splay. It has a moderately plush step-in feel with a medium-thick tongue, sufficient padding around the heel collar and a soft sockliner under your feet. Once you start running, you’ll notice the shoe has a bit of a stiff flex pattern. That comes from the Gore-Tex Invisible Fit liner and, when you’re out running in cold, snow and slush, you’re not going to notice it or care about it. However, if you take it out for a run on a dry road or trail, you'll definitely feel that it seems slightly stiffer and a tad less agile as your feet roll through the gait cycle from heel strike to toe off. For me, this shoe is only an option in wintry conditions. If it’s not excessively snowy or sloppy outside, I’d opt for a non-Gore-Tex road or trail shoe to run on dry surfaces. Why It’s Great: The protection the Gore-Tex Invisible Fit liner provides against inclement weather is exceptional. I recently took my pair of Hoka Challenger 7 GTX for a 75-minute run in 20-degree weather on snowy roads and bike paths in Boulder, Colorado, and I loved that my feet remained warm and dry – and not excessively sweaty – the entire way. These shoes can’t keep your socks from getting wet, so there have been times when moisture has seeped into my shoes from my socks. But that’s just how it goes in the winter sometimes. (The only way around that is avoiding big piles of slushy snow and large puddles or wearing an after-market gaiter around your ankles.) Why You’ll Love It: You’ll love it because it’s a great winter trail and road running shoe! Aside from the protection against snow and cold, the outsole tread provides really good traction on a variety of dirt trails, but it’s especially grippy in snowy and slushy conditions on paved roads, bike paths, gravel paths and dirt trails. It can be slippery on icy surfaces—what shoe isn’t? – but it’s great in newly fallen snow, wet snow, packed snow and slushy snow. (You can improve the grip with after-market traction devices like Yaktrax or by drilling eight hex-head sheet metal screws around the perimeter of the outsole as a DIY traction solution.) Specs Weights: 7.7 oz. (women’s 8); 8.9 oz. (men’s 9) Heel-Toe Offset: 5mm (31mm in the heel, 26mm in the forefoot) Pro: While $160 might seem like a steep price tag for a pair of shoes that you’ll only wear seasonally on days with bad weather, I justify it with the fact that these shoes are going to last for several winters. If you run in shoes like this 10 to 20 times this winter, they will definitely still be reliably effective next winter and perhaps the winter after that. Con: One of the negative aspects of any running shoe with a weatherproof liner is that your feet might feel too warm while running longer runs in milder conditions. I typically find that 32 degrees is the breaking point for that, although it depends on the conditions I’m running in. The updated Gore-Tex Invisible Fit liner is much more breathable than previous versions of Gore-Tex footwear products, but it can still trap excess heat. I’ll still wear these shoes when temperatures are above freezing and the streets and trails are covered with snow and slush. But when temperatures rise into the upper-30s to low 40s – especially when it’s sunny – my feet tend to get uncomfortably hot.

DEC 8, 2023 Minute 1: Consistency and routine can improve your running The most significant benefits of exercise come after long-term, dedicated work. That’s why healthy routines can be such a powerful tool, according to: “The Secret to Becoming a Runner Is a Good Routine.” Planning a solid foundation makes building a house a lot easier. In the same way, writing down your goals and schedule can help solidify your routine. Additionally, some athletes like to organize their gear ahead of time to keep things running smoothly. Pre-planning a running outfit is especially effective for those who like to run first thing in the morning, and for more tips on that, you can check out: “10 Tips for Running in the Morning.” A good morning run starts with a commitment to a good night’s rest, so put away the screens and caffeine well before your bedtime. Be sure to hydrate as you wake as well, because after 7 or 8 hours without a drink, your body sure will need it. Consistency is key for a solid morning routine, and there have been a lot of remarkable people throughout history who are proof of that. To see what we’re talking about, just look at: “What’s the best morning routine? History may have the answer.” What did Marcus Aurelius, Ben Franklin, Georgia O’Keeffe, and Beethoven all have in common? A commitment to waking early and starting the day with methodical and decisive action. #ForceOfHabit Minute 2: How fast should you walk to improve your fitness? Here at Six Minute Mile, we are big fans of walking as a form of exercise. Chances are, if you schedule a work call with us, we will pop in our headphones five minutes in advance and do our phone call while we move our feet. We are certain that it’s better to walk than to slump at our desks, but just how much better? Answers to that question are here courtesy of Polar: “Is Walking Cardio? Yes, if You Do It Right.” Any type of walking can help, but if your goal is improving your cardiovascular capacity, you’ll want to get your heart rate into Zone 2 or more. That means reaching at least 60% of your max heart rate, and that typically requires a brisk walking pace of about 3-4 miles per hour. Walking faster isn’t the only way to up the difficulty, and some folks swear by rucking and adding some weight to your body: “Weighted Vest vs. Rucking: Which Is More Effective For Building Endurance And Strength?” Both options will put a greater demand on your body, which means higher heart rate and more strength gains. A weighted vest will distribute the load more evenly, keeping you agile, while a weighted rucksack will put a greater amount of strain on your back and core. If neither of those options suit you, you can’t go wrong with the “Run Walk Run” method to up the intensity. Invented by legendary coach Jeff Galloway, the run-walk-run method helps runners find a pace that they can hold for extensive distances, improving their efficiency and helping them enjoy the process of exercise and its natural reward systems. #GoRuckYourself Minute 3: Boost your brain power with these foods In Minute 3 of our last issue, we talked about how scary dementia can be, and how we want to avoid it at all costs. We gave you a handy checklist from Mass General Hospital to keep your brain in tip-top shape, but now we're going to dig deeper into the delicious details of brain-boosting foods. Here are "7 Foods for Better Brain Health," including blueberries, olives, nuts, and chocolate. But if you're feeling hungry for more, why not whip up some eggs or fish that are packed with omega-3s? Salmon, herring, and anchovies are all great choices, according to "Fish High in Omega-3 and Low in Mercury." Eating well for your brain is not only about adding the good stuff, but also cutting out the bad. For every drink you skip, your brain will thank you, according to: "One alcoholic drink a day linked with reduced brain size." Don't worry, one drink won't shrink your brain too much, but the more you drink, the more you lose. The researchers found that "going from one to two or two to three units per day was associated with reductions in both gray and white matter." So, when it comes to booze, less is more. It's never too late to quit a bad habit, and there are many benefits of ditching alcohol that can improve your health, according to "Reverse Alcohol Damage - What Happens When You Drink Alcohol Everyday?". #ThinkBeforeYouDrink Minute 4: Shoe Review: Hoka Challenger 7 GTX ($160) Our favorite shoe reviewer, Brian Metzler, lives in the Colorado mountains, so he knows a thing or two about running in snowy weather. At HQ here in Boston, we actually look forward to our runs after a fresh coat of snow. It can add a little cushioning to our footfalls and drops a hush over our running routes. If you live north of the Mason-Dixon line, you will probably be faced with a few tough decisions this winter about whether to run or whether to pull the covers back over your head. According to Brian, the new Hoka Challenger 7 GTX takes away any excuses to take a zero. A few highlights of his review of this remarkable winter warrior are below, but for his full take, check it out on our website. If you live in a northerly region of the U.S. (or anywhere in Canada!), it’s the time of the year when you have to think twice about the shoes you’ll wear on your daily runs. You might have a specific run planned, but it will behoove you to look outside to see if it’s snowing or check your weather app to see how cold it is. I have to be honest, I don’t often wear weatherproof running shoes. But I live in Colorado and there are definitely days where I’m grateful for the protection of a Gore-Tex-lined shoe. If you live in a place where you have to maneuver over snow-packed roads in sub-zero temperatures on many days between mid-December and late-February (I’m looking at you, runners in Duluth, Minnesota!), then you’ll certainly appreciate a shoe like the Hoka Challenger 7 GTX. It’s a neutral-oriented trail running shoe, but it is as comfortable as a road running shoe and the Gore-Tex liner and toothy outsole make it an ideal shoe for running on snowy conditions in the winter. What’s New: The Hoka Challenger 7 GTX has a slightly higher and softer compression-molded EVA midsole, a new engineered mesh upper for improved fit and support, and a Gore-Tex Invisible Fit liner for enhanced protection in inclement weather. The outsole has been enhanced with smaller, tightly spaced directional lugs under the middle of the shoe, and larger, more aggressive lugs around the perimeter. (There’s also a greater nod to sustainable materials, including the upper fabric that is made from 70% recycled polyester.) Why You’ll Love It: You’ll love it because it’s a great winter trail and road running shoe! Aside from the protection against snow and cold, the outsole tread provides really good traction on a variety of dirt trails, but it’s especially grippy in snowy and slushy conditions on paved roads, bike paths, gravel paths and dirt trails. It can be slippery on icy surfaces—what shoe isn’t? – but it’s great in newly fallen snow, wet snow, packed snow and slushy snow. (You can improve the grip with after-market traction devices like Yaktrax or by drilling eight hex-head sheet metal screws around the perimeter of the outsole as a DIY traction solution.) For Brian’s full analysis of the new Hoka Challenger 7 GTX, check it out here. #SnowShoes Minute 5: Quick Intervals Any time we come across the word “detox” in a fitness article, our alarms start ringing. It’s a buzzword that’s often used to sell unhealthy cleanses, teas, and other unsustainable attempts to rid the body of junk. Typically, we say the only thing that can really “detox” your body is a healthy GI, kidney, or liver, but we may have found an exception: Saunas. If you want to see for yourself, read “Do Infrared Saunas Actually Help You Detox?” For a lot of runners, a treadmill is seen as an acceptable substitute to the real thing. Something to help you avoid bad weather or save time on a busy day, but deep down, you might feel like you aren’t getting the full experience and benefits of running. Well, we think that treadmills are a bit underrated. Not only can they be useful when dealing with certain injuries, but their dynamic, programmable functionality makes them a sort of one size fits all solution to your training needs. To see how to make the treadmill the centerpiece to your running, read “Treadmill Training: Welcome to the Machine.” When we’re diving into our fitness trackers’ data for a quick and easy health checkup, we often look at heart rate variability. That’s a measure of how quickly your heart can respond to stimuli, and researchers are finding it more and more useful to paint a picture of our overall health. The folks over at Marathon Handbook have created “The Definitive Guide To Heart Rate Variability (HRV) For Training: Part I,” which was a great read. They’ve just put out part 2, so check out: “The Definitive Guide To HRV Part II: How Do We Measure Heart Rate Variability?” Our fast friend and running music DJ, Rebecca Trachsel, is back this week with not only another good playlist tune, but also a super generous holiday giveaway featuring many of her favorite running products. We are honored and humbled to have a few SMM items in her gift bag. You can enter the giveaway here. As for this week’s featured song, Coach Trax is recommending “What Now” by Brittany Howard. This talented artist, of Alabama Shakes fame, has one studio album to her name and will be releasing her second, also titled "What Now," next year. She took her solo path back in 2019 and snagged a Grammy for her song "Stay High" in 2021. She's back with this powerful, almost dark lyrical masterpiece that legitimately makes you want to dance – a combination that's wild and oddly magical. It kind of feels like there is nothing this woman can't do. I will be waiting anxiously for the full album. Until then, I will have this single gem playing daily. You can find it on Spotify here and on Apple Music here. #turnitup Minute 6: Daily Inspiration Ultrarunning is an extreme activity, and with that comes some pretty extreme personalities. We have to admit, there have been times when ultrarunners’ dedication feels a little overbearing. If you know what we mean, we bet you’ll find @mattslyon’s latest parody video to be some much needed comic relief. Running 50-100 miles at a time develops a whole lot of endurance, and with that often comes a chip on your shoulder. That’s when it's time to turn to comedians to bring us back down to earth. So if you or someone you know needs a reminder to chill with the humble brags, check out this hilarious clip.

DEC 6, 2023 Minute 1: Go with the flow to improve your mind and body If we didn’t know any better, we’d say that tai chi was a flash-in-the-pan fitness trend that never fought its way out of the 20th century. It is a form of martial arts that evolved into a series of slow, peaceful movements that enliven both mind and body. And thanks to new research, tai chi could be flowing back into our lives: “Tai Chi May Help Improve Memory, Slow Progression of Parkinson's Disease.” Tai chi requires a lot of concentration and control, which can be helpful for those with arthritis and cognitive decline. It can strengthen the connection between your body and mind, making it a popular choice among folks who want to boost longevity. Endurance athletes should consider the practice because of the “5 Benefits of Tai Chi for Runners (it is Perfect for ALL ages).” Tai chi encourages practitioners to breathe deeply with intent, which can help develop the muscles and nerves responsible for controlling your airflow while you run. That leads to enhanced cardiovascular and respiratory fitness, improving blood circulation and metabolic clearance. And if you really want to take your running to the next level, you can try this: “Chi Running Guide: The 5 Key Elements + How To Practice It.” Popularized by ultramarathon runner Danny Dreyer in the late 90s, chi running uses the philosophy and methods of tai chi to make running more efficient and less risky. We should note that the specific changes to running form should be undertaken with caution, since everyone’s body will require something different for optimal performance. However, the overall message of staying relaxed while you run is something that almost everyone can benefit from. #GoWithTheFlow Minute 2: Are we thinking about running economy the right way? If you think “running economy” means buying cheap sneakers or trading Nike stock, you're missing the most important meaning of this phrase. Running economy actually refers to how much energy you burn to maintain a certain speed. Many of you may be able to run a 6-minute mile (or at least a 6-minute kilometer), but the amount of energy used to hit those marks will vary greatly by individual. The good news is that running economy is something that can be measured and improved, according to this new piece: "Rethinking Running Economy for Trail and Ultrarunners." It turns out that our bodies are pretty good at finding the best way to run without wasting energy. As we mentioned with chi running above, actively trying to change your running style mid-run could backfire and slow you down (unless you have a professional coach to guide you). The best way to improve your running economy is to improve your basic conditioning, according to Wouter Hoogkamer, a professor of kinesiology at UMass Amherst. That’s particularly true for ultras and marathons. For shorter distances, however, your technique is more important and incremental improvements – beyond just logging miles – can boost your running economy. For ideas on these icing-on-the-cake workouts, check out these: "8 Powerful Running Drills To Improve Your Speed And Running Form." They include exercises like high knees, butt kicks, and A-skips that can develop your range of motion, muscles, and connective tissue. Do that, and you’ll be running faster for longer with less effort. #EconomicBoom Minute 3: These tests can predict your brain health and lifespan If you’ve seen the effects of dementia up close, you’ll know just how scary and devastating the condition can be. We all wish for a cure, but until then, we’ll take whatever steps we can to protect our brains from decline. Luckily, Mass General Hospital released a checklist that can help you organize your approach to improving brain health, and you can read about it in “New MGH study hints at how to lower risk of dementia, stroke.” Scientists agree that up to 40 percent of dementia cases could be prevented by improving our physical, mental, and social wellbeing. The MGH Brain Care Score chart lists the factors that matter, such as blood sugar, blood pressure, diet, sleep, social connections, alcohol, and nicotine use. By working on these areas, you can not only lower your dementia risk, but also increase your lifespan. Want to know how long you could live? Try the "Life Expectancy Calculator" from John Hancock insurance and see for yourself. We hope all of you score well, but if your result gave you a bit of a shock, harness that energy and put it toward adopting these: “Habits to Form Now for a Longer Life.” #DoYouMind? Minute 4: Running with friends just got easier We hope you don’t roll your eyes at this next one, but we’re excited to inform you that “Oxford’s 2023 Word of the Year Is … ‘Rizz’.” That’s Gen-Z slang for charisma, as in, “I slid into their DMs to drop some rizz.” Translation: “I sent a direct message to charm them.” You might be asking, what does that have to do with running? Trust us, it’s all relevant, because “Strava introduced a messaging feature” that has some users wondering if it’s the new best app to find friends and partners. Instead of public comments, private direct messages are now built into Strava, and that’s good news for people looking to organize more group runs. Some studies have shown we run faster and happier together, which is why it may be wise to try these “7 ways to get your partner into running this holiday season.” No Partner? No worries, since the new feature begs the question: “Is Strava the New Dating App?” Users say that the opportunity to connect over a shared passion like running is a more organic way to make an introduction than the fast-paced, overwhelming environment of apps like Tinder. There are some Strava users who are vehemently against the idea of running rizz, though, and you can read the counterpoint in “No, Strava is Not the New Dating App.” #MerryChRizzmas Minute 5: Quick Intervals Have you ever adopted a habit that was supposed to save you time and energy, only to find it ends up stressing you out even more? For some folks, that’s how meal prepping goes, and all the planning required can be a real drag. It doesn’t have to be that way, though, and if you want to make better, easier plans, you can follow the advice in “How to Start Meal Prepping Without It Taking Over Your Life.” If you want a (delicious) cheat code to plan your meals in advance, you may want to check out what our new partner, Factor, can ship directly to your doorstep. Info on their services is here. Just like runners, cyclists can benefit from strength and plyometrics exercise to improve their efficiency. In fact, a lot of strength training moves recommended to runners also work for cyclists, so regardless of which sport you consider your main focus, you can make use of this advice from Training Peaks: “Weight Lifting for Cyclists 101: Key Movements.” For anyone who works sitting down for long periods of time, standing desks can be a life saver. With one caveat, however, because some folks find that long periods of standing help their posture, but hurt their feet and legs. If you’ve given standing desks a try but need a bit more support, you should check out this review: “Fulton Insoles Makes Our Favorite Standing Mat.” Minute 6: Daily Inspiration Some people love running, some people hate it. The uninitiated may ask us things like: "How do you deal with the agony?" or "Don't you get bored out of your mind?” Well, we have a newsletter full of science-backed facts on how running makes us happier. Sure, we might sound like a crazy cult leader when we talk about it, like this hilarious video from @runirving shows. But we don't care. We're proud runners and we’re warning everyone now: don't question our passion unless you're ready for a long and enthusiastic answer!