HOKA ONE ONE Clifton 8 ============================ Specifications (per HOKA ONE ONE) Weight: 7.6 oz (W) 8.8 oz (M) Stack Height: (M) 29mm/24mm (W) 26mm/21mm Drop: 5 mm Category: Neutral/Everyday Trainer ($130) Available Now What’s New: Lighter EVA midsole: the brand claims a 15% weight reduction in the foam Added rubber: contributes to durability and surefootedness What You’ll Love: Comfortable plush upper heel collar and tongue that keeps foot secured at any distance Ultra-responsive cushioning Guided heel to toe strike transitions The Clifton line from HOKA ONE ONE has been one of the most popular picks for an everyday trainer since it's launch in 2014. Known for their cushioned, high stack and lightweight materials, many runners reach for the Clifton to log their long summer training miles. If you loved the Clifton 7 then you’ll probably be ecstatic with how the 8 came out. For the most part, it seems the biggest change is that the shoe has gotten a tad softer and 15% lighter than last year. If you’ve been holding out all year for these to come out then the wait will have been worth it. The Six Minute Mile team was lucky enough to get our hands on a few pairs so we will break down our thoughts below. Out of the box and in hand, you'll notice how light the shoe really is especially for all the added cushioning and larger stacked midsole. As usual with running shoes, I opted for a wider model and for a half size up. I personally like a little room to wiggle around in, especially while distance running so this was a perfect fit for me. Two things I especially love about the fit of the Clifton 8 were the extended heel collar and extra padded tongue. You'll notice the materials (all 100% vegan) feel extremely high quality which went a long way for maximizing comfort on my test runs. It feels that HOKA has built a reputation as the leader when it comes to neutral and cushiony supportive shoes and to me the Clifton 8 will certainly help cement that legacy. Their updated EVA Foam midsole provides a perfect balance of cloud like cushion and trampoline-like bounce. The foot strike gets high marks for me as well thanks to their Meta-Rocker tech that guides you nicely from heel to toe. Durability comments will have to come later as I am only about 50 miles into these bad boys but so far there are only minimal signs of wear and tear. When I am not running, these stylish shoes are great for long dog walks or strolling around the park. Overall, the Clifton 8 kept my feet and legs fresh after a few long-distance runs but also was versatile and light enough to keep up with my tempo runs. I really find it hard to be critical regarding anything about this shoe, it's just that good. Want to log your summer miles with your feet feeling like they're stepping on pillows? Definitely don't overlook the Clifton 8 when considering your options.

Minute 1: Sleep well, live long If you want to keep running into your 60s and beyond, you will need more than good genes and an ample shoe budget. LIVESTRONG just shared a few other must-haves in this new story: “If You Want To Age Well, This May Be the Most Important Habit to Stick With.” Of the 6 keys to healthy aging identified by doctors, sleep is the most vital. The idea is that all the benefits of sleep manifest themselves in nearly every other part of your life. A good night’s rest will give you more energy, letting you exercise more often. More energy also means more motivation to cook your own healthy meals and socialize with friends -- two things that keep your body young and mind active for the long haul. Sleeping well also helps you confront daily challenges, keeping stress levels down. Along these lines, we’ve been testing out a Whoop for the past 30 days and the device provides some pretty remarkable data on rest and recovery. We get daily reports on time spent in bed, sleep disturbances, sleep efficiency and respiratory rate while sleeping. Whoop maps the data against the training you’ve done that day to recommend how much sleep you need. They are giving a significant discount to SMM readers that you can check out here. #WhoopThereItIs Minute 2: Sleep advice 2.0 Whoop can tell you how much to sleep, but there’s some fascinating new research explaining when you should sleep. “Want to reduce your depression risk? Wake up an hour earlier.” The story cites new research published in JAMA Psychiatry confirming that night owls are almost twice as likely to suffer from depression as early risers. This became an even bigger problem during the pandemic as people have tended to stay up later as their commutes were eliminated. Regardless of when you set your alarm, sometimes getting a good night’s rest is easier said than done, but here are “17 Proven Tips to Sleep Better at Night.” One of the most important steps to take is regulating light exposure. That means getting as much sun as possible during the day, but limiting your exposure to blue light later on by turning on night mode on your devices. That extra daylight is part of the reason that early risers are typically happier and confirms lots of research that Vitamin D is good for your immune system. Dr. Anthony Fauci is a big believer in the value of Vitamin D and takes a supplement daily. #DTrain Minute 3: High school 1500M record setter is also an elite rock climber Qualifying for the 1500M Olympic trials as a high schooler is almost unheard of. Hitting that standard while competing at an elite level in another sport simultaneously is borderline impossible. Unless your name is Hobbes Kessler. You can read about his monumental season in “Introducing the Country’s Fastest High Schooler” from Outside. Recently, Kessler broke the high school all time best in the 1500M, crossing the line at 3:34.36 and surpassing Alan Webb’s record, which had stood for 20 years. If that’s not enough to impress you, he also competed as a 5.14+ rock climber in the IFSC Climbing World Youth Championship in Italy in 2019, and continues to climb alongside his running endeavors. Participating in both sports at a high level poses a challenge, but Kessler says he thinks “climbing really helps running.” We’d have to agree, after seeing these “5 Health Benefits of Indoor Rock Climbing.” Lifting yourself up takes a lot of strength, but unlike running, it can be relatively low impact (assuming you’re properly harnessed, that is.) As the climbs get harder, you have to extend and stretch your body further, which can be great for developing flexibility. The world spotlight will be on sport climbing soon, as it will make its Olympic debut this year, making it the perfect time for you to learn about the sport and give it a shot. Here’s “Olympic Climbing 101: Everything You Need to Know About Climbing at the 2021 Tokyo Olympics.” #RunnerOnTheRise Minute 4: Where do Ultras go from here? TikTok, avocado toast and ultramarathons. We don’t think those 3 topics have ever appeared in the same sentence together, but they share the common denominator of meteoric growth. Given the focus of this newsletter, we are most impressed by the 1,600% increase in the number of ultra participants over the past 2 decades. All the details and stats are available in this recent report from RunRepeat: The State of Ultra Running 2020. In 2018, more than 600,000 people ran an ultramarathon. It is now safe to officially classify ultramarathons as mainstream. With more and more people running races longer than 26.2 miles, the NYT just raised the question: "Where Do Ultramarathons Go From Here?" The piece dives into the new fascination with the sport. Races are getting longer, more demanding, and sometimes more dangerous. We have written before about the recent race tragedy in China, which had a small silver lining when a shepherd saved 6 runners during the storm. Part of the growth is driven by a basic human instinct, as described a few years ago in Psychology Today: “How Greater Challenges Help You Grow.” As the article points out, “Hardships often prepare ordinary people for an extraordinary destiny.” The International Trail Running Association website offers some excellent resources as well as a thoughtful piece by its President, Bob Crowley. “There’s room for everyone in our quirky and wonderful sport,” writes Crowley, “and our ethos isn’t going anywhere thank you very much.” #UltraFun Minute 5: Quick Intervals No matter how much you love running, we all slip up on our routine here and there. When you’ve been inactive all day, the biggest hurdle to overcome is that initial adjustment period at the beginning of exercise. If that’s something you struggle with, take comfort knowing you’re not alone, and check out “The first 10 minutes of running are the worst (for everyone).” Your muscles aren’t warmed up, and you haven’t done enough for your brain’s reward system to be firing yet. Recognizing this challenge is the first step to making sure it doesn’t get in the way of progress. Runners and weightlifters are sometimes viewed as 2 different groups, but combining those disciplines is good way to build both strength and cardio. There’s debate about how often you should perform each activity for the best results, and this has us asking the question “Should You Run on the Days You Lift Weights?” The story provides tips on building a schedule that works, and learning about the timeframe in which you can expect to see results. Strava just rolled out 2 impressive new features: Group Challenges and Personalized Segment Suggestions. In both cases, users on the paid version of the app will see much fuller functionality. This is part of Strava’s strategy to steer users toward the paid version of the product. Frankly, the free version was just too good for too long. The new strategy has helped Strava become a “unicorn” with a valuation exceeding $1 billion. Minute 6: Daily Inspiration Sorting through the mailbag is always one of the highlights of our week. We are lucky to have a thoughtful and engaged readership that keeps us honest when we screw up and doles out nice compliments when we do it right. The best email we’ve received so far in 2021 arrived this week from Greg Callow, a subscriber from New Jersey. In addition to being an avid runner, Greg also spends lots of time hiking in the White Mountains of New Hampshire, where his parents have a vacation home. Greg just sent us a picture of him rocking his Six Minute Mile t-shirt atop 5,000 foot Mount Lincoln. No doubt we have Greg to thank for a recent surge in SMM t-shirt sales as we are down to only XLs and smalls in our inventory. If either of those fit you, check out our shirts here. If those won’t fit, fear not. We should have inventory replenished within the next 2 weeks. If you already own one of our t-shirts and think you can handle digital fame, send along a photo of you repping SMM in an interesting place and we’ll do our best to make you a star.

By: Brian Metzler For the past year or so, running shoe industry veterans Dave Dombrow and Kevin Fallon have been holed up in a small Portland, Ore., workshop producing an entertaining YouTube webisode series called SpeedHack. The concept is simple but fun and extremely enterprising. With years of design and development experience at Under Armour, Puma and Nike, to name a few, the two self-professed running shoe geeks put their skills to work to develop SpeedHack as a running shoe mashup show in which they take athletic shoes and morph them into a new concoction. They’ve turned Adidas soccer cleats into trail running shoes. They’ve taken Nike Alphafly Next% marathon racing shoes and converted them into a mountain bike shoes. They’ve even taken running shoes from two eclectic start-up brands — Atreyu’s no-frills $75 shoes and $825 Courser’s hyper-luxe shoes — and created what might be the world’s first true high-fashion, high-performance model. They’ve even engaged with the University of Oregon to create an offshoot edition of the show with students in the sports product design program. But it turns out the SpeedHack show, as entertaining and smartly done as it has been, has really just been a temporary front for something bigger. On June 15, Dombrow and Fallon will officially unveil Speedland, an innovative new brand of trail running shoes with some interesting features. Although it’s under a media embargo until the launch that’s being organized by the crew behind the Believe in the Run shoe review site and Big Run Media marketing company, posts about the brand on the Speedland Instagram and Facebook channels began on April 9, and RunSpeedland.com site reveals quite a bit about the brand’s unique take on trail running footwear — which it calls equipment and not shoes. The brand will have a small-batch manufacturing approach that will include sporadic one-off shoe releases tied to the types of trail conditions in various regions of the U.S. (No, Speedland shoes will not be sold at running shops or any retail stores.) Elite ultrarunner Don Reichelt wore a pair en route to winning the Salt Flats Endurance Run 50K at the Bonneville Salt Flats, Utah.⁠ First out of the box is the brand’s SL:PDX shoe, named in honor of the brand’s Portland roots and epic local trails. It has a removable Carbitex carbon-fiber plate with asymmetrical flex. It’s stiff in one direction, but flexible in the other, offering what the brand says is “the perfect balance of responsiveness and energy return.” The shoe features two BOA Li2 dial platform closures, a Dyneema knit upper and a removable Pebax foam midsole. Perhaps most interesting, the SL:PDX also features a Michelin rubber outsole with lugs that can be — and are meant to be — trimmed to match the regional terrain. The most exotic feature? The $375 price tag! Orders are being taken online with a promise of an August delivery. Want to learn more about Speedland? Watch this teaser video.

Brooks Glycerin 19 ============================ Specifications (according to Brooks) Weight: (10.2oz/9.0oz) (Men’s/Women’s) Stack Height: 31mm/21mm Drop: 10 mm Category: Neutral/Everyday Trainer ($150) Available Now What’s New: More DNA LOFT than ever for extreme underfoot softness. Updated materials in the mesh upper provide a better fit. What You’ll Love: Ultra cloud-like comfy midsole Versatility for distance or tempo runs Perfect fit right of the box In a recent reader survey we asked “What shoe brand do you run in primarily?” and out of 5,219 responses over 25% said they go with Brooks, far and away the leader. Year after year they combine cutting-edge tech while maintaining the stuff that worked to keep their loyal followers coming back for more. Perhaps no shoe in their lineup exemplifies their consistent excellence more so than the Glycerin. The whole Six Minute Mile team was able to get our hands on the latest edition, the Glycerin 19, and we certainly weren’t disappointed. Fresh out of the box the 19’s have the feeling of a shoe that has contoured to the shape of your foot over hundreds of miles. From run number one these shoes felt broken in and ready to rock. I went with their wide model so there was a little wiggle room around the toe box but the soft upper was certainly snug enough to keep my foot in place. The heel sock liner and lightweight tongue also did a great job of keeping the back of my foot nice and sturdy. Once I started to get going it was easy to see why there was so much hype surrounding the DNA LOFT midsole. A lot of shoes claim to have that running on a cloud feeling but it was really apparent to me in this Glycerin. The shoe does a solid job of balancing that plush pillowy feeling while still being able to generate some bouncy take-off after each stride. Personally, I was a big fan of the big drop, it effortlessly guides a natural heel-to-toe strike transition. After a few distance and tempo runs the DNA LOFT midsole, reinforced by a durable rubber outsole, has stood strong and maintained its cushion. The fit and feel stayed the same from the first test run which I especially appreciated. One of our testers (167-pound man in his 50s) added that he was a longtime Glycerin fan who strayed from the model in recent years. He reported that running in the Glycerin 19 shoes was like returning home from a long trip and sleeping in his own bed again. The DNA LOFT foam provided a ride that was just as cushy as some of the other competing brand’s neutral cushion models, but he felt these were more responsive on both roads and trails. Times on three training runs were among the fastest of the last two years on the same routes. Looks-wise, the shoe is sleek and comes in a color for just about everyone. They tinkered with the Brooks logo and hollowed it out which I thought gave it a cool minimalist feel to it. In summary, if you’re looking for a simple supportive shoe loaded with decades of tons of tech and thought to log a lot of summer miles you really can’t go wrong with this edition of the Glycerin. Bonus Review! Atmosphere Short Sleeve Shirt ($48) Sherpa 7” Running Short ($58) In addition to the Glycerin’s the Brooks team also threw in a few of the Atmosphere Short Sleeve Shirt and Sherpa 7” Running Short into the SMM care package. The Atmosphere Shirt was an especially welcome surprise for our team. A shirt so light it’s hard to tell it’s even on. The Atmosphere is the perfect shirt for when it’s so hot you want to pop the shirt off but want to be courteous to the neighbors on your route. For the fellas, the Sherpa Short has a liner built into the short to keep everything secure when your run starts to hit third and fourth gear. These two items are perfect with a pair of the Glycerin.

Minute 1: Is walking as good as running? Cheering a child taking their first step celebrates one of the most basic human functions -- our ability to put one foot in front of the other without wobbling and falling over like a college kid on a Thursday night. We marvel at baby deer and giraffes who begin to walk within hours of birth. Yet, as adults, walking for exercise is sometimes seen as a consolation prize for those who don't run. It shouldn’t be that way, according to this new story: “The Worst Things Everyone Gets Wrong About Walking, Says Olympic Walker.” The story blows up stereotypes such as walking is only a workout if it exceeds 10,000 steps or that walking doesn’t provide the same benefits as running. Australian Olympic hopeful Jemima Montag also sings the praises of walking workouts in this recent piece: “The ten things you’ve got wrong about walking.” Montag highlights a few key takeaways like aiming for a quick 100 steps per minute instead of focusing on the 10,000 step total. If you can't get outside, are recovering from an injury, or simply want to introduce a cross-training workout to your regimen, you can also consider the 5 benefits of an incline treadmill walk. #WalkTheWalk Minute 2: Hot Tub Time Machine Let's imagine for a second that a hot tub functions as a time machine. Not in the "I went back to the 1980s and relived the glory days at a ski resort" sense, but in a time-saving or even a well-being sense. It turns out that the physiological response to passive heating (hot tub, warm bath, sauna) compares favorably with aerobic exercise. The thesis is supported by a study published late last year and is described more fully in this new story: "Can't face running? Have a hot bath or a sauna – research shows they offer some similar benefits." And passive heat therapy doesn’t just benefit couch potatoes. There are documented benefits to using it in conjunction with a run or workout. Sauna culture has existed in Scandinavian countries for centuries, and Japanese culture has strongly followed onsen (hot spring) bathing. There have been plenty of studies to support health benefits from saunas. Moderate exercise and heat therapy have both been shown to reduce heart disease. The idea is that both activities raise your heart rate and your body temperature in a safe manner. #RunningHot Minute 3: Holy guacamole, avocados are a superfood It seems like every week, a new supermarket item is bestowed with the title of “superfood.” It doesn’t hold the same weight after hearing it the hundredth time, but rest assured we’re serious about it when we talk about the “Benefits of avocados: 4 ways they are good for your health.” Avocados are packed with important nutrients, and there’s plenty of scientific research to back it up. First, they’re a great source of potassium, which is something athletes need to regulate muscle function, among other things. They’ve also got lots of fiber, making avocados very filling without containing too many calories. Finally, they've got a ton of monounsaturated fats, and if you haven’t heard about those, you’ve got to read “What Are the Benefits of Monounsaturated Fats.” Not only do they help with weight loss, but they can also reduce the risk of heart disease and lower inflammation. Avocados are a versatile food too. We’ve found so many recipes that it's hard to choose, but here are “25 Ways to Use Avocado in Your Next Meal.” Perhaps the only caution (or encouragement) we’d offer is that avocado guacamole pairs dangerously well with tequila. #GreenTeam Minute 4: It’s All In The Hips When Happy Gilmore was learning to golf, his mentor and coach Chubbs Peterson knew the ticket to success was more than just his hockey swing -- it was all in the hips. We've talked a lot about the importance of lower body strength and conditioning. Reminders: yoga for runners, core strength, squatting, and another recent minute on hip strength. So why talk about it again? Because the, ahem, more seasoned guys on our staff really liked this new article from Men’s Health: "Men Over 40 Can Use This Power Exercise to Build Strong Lower Bodies." Of course this move (a weighted hip thrust) doesn’t just help men. It conditions and strengthens hips, glutes, and lower backs for increased mobility and speed. The video by trainer Kirk Charles explains why you should do the exercise and how to do it safely. Previously we've talked about how core strength can add more stability to your form as you near the end of races. When your body gets tired, your form breaks down and you become too loose and wobbly. Integrating hip exercises into a post-run stretch is also a great way to combat the wobbles. #HipCheck Minute 5: Quick Intervals Are you looking to shore up personal weaknesses, but aren’t quite sure what needs the most work? You may want to start with a few fitness tests to see where you’ve got the most room for improvement. Here are “The 7 Best Ways to Test Your Overall Physical Fitness.” The list provides options to check your cardio, dexterity, strength, and more. Once you gauge your strengths and weaknesses, the best exercises for you become clearer. Mary Cain shook up the running world in 2019 with this op-ed in the NYT: “I Was the Fastest Girl in America, Until I Joined Nike.” Cain bravely spoke out about the physiological effects of running and extreme coaching demands on her body. She was an inspiration to many other women runners who faced similar challenges. Two years later, Outside Magazine just published a follow-up of sorts: “Running’s Cultural Reckoning Is Long Overdue,” an article highlighting runners like Hannah Whetzel, a former University of Arizona athlete. She saw Cain's story, and realized she had experienced much of the same mistreatment by her coaching staff. Wesleyan University XC alumnae also raised awareness of their own struggles and inappropriate coaching tactics. Despite medical and cultural progress in understanding the specific needs of female athletes, it seems that we will continue to need heroes like Mary Cain and Hannah Whetzel for the foreseeable future. Nothing against our friends and readers who are avid cyclists, but runners are more likely to have superior bone strength than people who pedal their way to fitness. An Italian study suggests that weight-bearing exercises help create better long-term bone health than non-weight-bearing activities. The study focused primarily on extreme athletes, but its author concludes that if you're at risk of weaker bones, you should perhaps focus on running more than cycling. It isn't the first study to suggest this either. Minute 6: Daily Inspiration Who knew that Malcolm Gladwell, the famed author of Outliers, is also a very good runner at age 57? A young buck journalist named Chris Chavez challenged Gladwell to a duel in the recent Trials of Miles in New York City. Despite being only half Chavez’s age, Gladwell ran an impressive 5:15 mile, overtaking Chavez on the bell lap. The video below provides some fun and nerdy commentary on the duel. If you want to skip the idle chatter, scroll ahead to the 5:30 mark of the video below to catch all the action.

By: Brian Metzler The hottest event company in triathlon is thinking outside the box again, and the endurance sports world should take notice. The organization formerly known as Challenge North America, which launched the Challenge Daytona triathlon in 2018 and quickly turned it into a top-tier event with a big prize purse and exceptional TV coverage, announced this week it has rebranded under the name CLASH and is planning to expand its racetrack-based triathlon series to four venues in 2021-2022. It is also adding mountain biking, trail running and running relays within a family-friendly festival atmosphere bolstered by camping, live music, kids’ events and wine tastings. The goal seems to be reinvigorating the sport of triathlon while also inspiring a wider range of recreational athletes and weekend warriors at a time when industry insiders are expecting a huge, post-Covid-19 spike in endurance sports participation. The new, fierce-sounding name will mirror its aggressive expansion plans while also trying to capture the attention of CrossFit, Spartan Race and trail running participants. "We are rebranding as CLASH, due to endurance sports being the ultimate CLASH of mind and body,” CEO Bill Christy said in a press conference this week. “The fierce competitions push athletes to finish and succeed while the body is ready to quit, a clear CLASH of desires every athlete faces. What began as a vision to provide world-class triathlons at speedways has blossomed into something bigger that will give all endurance athletes an entertaining and rewarding experience at top-rate facilities." The CLASH news comes a few weeks after the announcement of Ironman’s partnership with the French organization behind the Ultra-Trail du Mont-Blanc to form a new global trail running series and a month after Super League Triathlon’s announcement of its first U.S. race in conjunction with the Sept. 25-26 Malibu Triathlon. But it also comes at a time when triathlon race directors are scrambling to get events up and running for summer season and Ironman’s notable challenges at getting back on track in some markets. At its core, CLASH is intimately tied to NASCAR, which is why the racetrack-style event concept emerged originally. Christy’s wife, Lesa France Kennedy, is the executive vice chair of NASCAR and the granddaughter of NASCAR founder Bill France, Sr. Her son, Ben Kennedy, is a former NASCAR driver and current VP of Racing Development. With those connections, Christy has been able to tap into the NASCAR production team and utilize their TV knowledge, experience and innovations to take triathlon into a new realm. The organization had originally partnered with the Challenge Family brand to launch the Challenge Daytona event three years ago in what was supposed to be a middle-distance triathlon with adjacent endurance events — including a sprint tri, an aquathlon, duathlon and 10K, and 5K runs. But when inclement weather forced a race-day changes (the pro race was shortened and held entirely within the confines of the Daytona International Speedway) the vision of a new brand started to emerge. The spectator-friendly event earned rave reviews from pros that day as well as the age-groupers who stuck around to watch the races unfold. Amid the pandemic 2020, the Daytona event last December attracted a deep pro field with a large prize purse (thanks to a partnership with the Professional Triathletes Organization) and a huge audience via both livestream and TV coverage, making it the hottest thing in triathlon, if not the entire endurance sports world. Now it’s banking on its connections to NASCAR to expand on the concept. It’s a big bet, but the TV component is a critical part of the strategy. The livestream of the 2020 Challenge Daytona had about 500,000 viewers, and the TV highlights show that aired on NBC and NBC Sports Network attracted 1.4 million viewers. The debut of a similar event in Miami in March — which garnered another 160,000 sustained viewers on NBC Sports Network — proved the concept could be expanded. By incorporating camping, wine festivals and additional family-oriented events and activities, the new series seems to be an evolution of the original Wildflower Triathlon crossed with the some of the excitement of the Super League Triathlon in a made-for-TV production aimed at inspiring a wide range of recreational endurance athletes. The CLASH series will now include events at iconic race tracks in Daytona (Dec. 3-5, 2021), Miami (March 11-13, 2022), Watkins Glen, N.Y. (July 8-10, 2022) and Atlanta (Nov. 12-13, 2022), plus two additional venues in 2023. Registration is already open for the CLASH Daytona event, while Miami and Watkins Glen are expected to open on June 9. “We’re never going to give up on our roots from triathlon,” Christy told Triathlete.com, “but we needed to be something other than a triathlon company.

Minute 1: These greens supplements can complete your diet Protein typically gets all the love from the fitness world, but we’re taking a look at a different supplement growing in popularity: Greens powder. After taking them for 90 days, Coach Jeff Gaudette of Runners Connect (2:22 marathoner) found “3 Unexpected Benefits of Taking Greens Supplements Everyday for Runners.” First, he found his energy levels much higher in the mornings, helping him reduce his dependence on coffee and other caffeinated beverages. He also found that the extra glass of water taken with the supplement was a great way to start the day and build a healthy routine. Last, he felt his stomach issues disappear after only 2 weeks, thanks to the probiotics they contain. What does science have to say about greens supplements? WebMD lists a number of positives you can read about in “Greens Powder: Are There Health Benefits?” They state that while the supplement is an excellent way to add nutrition to your diet, they cannot replace servings of vegetables outright. Keeping that in mind, they found positive effects on blood pressure, immune system function, and cognitive health. If we’ve piqued your interest, Very Well Fit has put together a list of “The 6 Best Greens Powders of 2021, According to a Dietitian.” You’ve got lots of options, with some brands opting for added flavoring, protein, or extra probiotics. #GoGreenGetLean Minute 2: Don’t let the heat slow you down this summer Studies show that 50 degrees Fahrenheit is just about the ideal temperature for running. Unfortunately, in most of North America, we won’t see temps that low again until fall. If you’d like to learn exactly how much the heat will slow you down, you may want to consult this heat effect calculator from Runners Connect. High temperatures are no joke for athletes, so if you need some tips on how to keep cool, read “Beating the Heat: How to Perform Well When It’s Hot.” The most obvious step you can take is to increase your hydration levels. The key is to make the change early on. Give yourself several days of higher water intake before you go all out in hot weather. Chugging water right before your activity won’t suffice, since your body needs time to properly absorb it. Moving on, a bad sunburn can really kill your desire to get outdoors and move, so look for clothes that protect against UV light. If you thought SPF only applied to sunscreen, then you need to read “How to Choose Sun Protection (UPF) Clothing.” Not all fabrics are created equal, but this article explains the best options for sunny days. The last tip we’ve got is a technique called heat acclimatization. Just like mountain climbers who slowly adjust their body to lower oxygen levels, you should adapt to the heat gradually. Take a look at “How to Hijack Your Physiology to Become a Smarter Sweater in the Heat.” The good news is, your body can sweat more and keep you cooler after only 8 to 14 days of training for about an hour a day. #BeatTheHeat Minute 3: Exercise and immune function go hand in hand Most of the available Covid vaccines provide 70% to 95% efficacy, according to research. That’s pretty remarkable, considering those vaccines took less than a year to make, but still a little shy of perfection. Luckily, there’s a simple way to increase the vaccine effectiveness, as Very Well Fit reports in: “Regular Physical Activity Boosts Immune Function, May Increase Vaccine Efficacy.” Those who exercise 30 minutes a day, 5 days a week saw a 31% reduction in infectious disease rates. Interestingly, these regular exercisers experienced greater antibody production after getting their shot. Physical activity increases the number of T-cells in the body, which play an important role in immune function. Exercise is just one of many ways to fight off disease, though. Take a look at this Harvard report to see “How to boost your immune system.” In general, improving your overall health bolsters the immune system, so simple things like getting plenty of sleep, eating vegetables, and minimizing stress are all helpful. Another way to protect against the Coronavirus along with many other infections is to ensure you are getting enough vitamin D. Check out: “Can Vitamin D Lower Your Risk of COVID-19?” (Spoiler alert: the answer is “yes.”) #QualifiedImmunity Minute 4: Where to find your running utopia After a marathon journey, it appears that the pandemic has finally hit the wall in the United States. It’s still limping along, but the vaccines have proven to be tougher than Heartbreak Hill for the virus. According to the CDC, infection rates dropped to new record lows over the weekend. Phew. While running races, stadiums and restaurants are rebounding nicely, the office space market is still hurting as people have made remote work a permanent part of their lives. The NYT declared this spring that “Remote Work Is Here to Stay. Manhattan May Never Be the Same.” Lots of jobs can be done from your home office/dining room table, and that means you’re free to live as far away from corporate HQ as you want. Why not get a change of scenery, like one of the cities listed here: “Thinking of Moving? These Are the Best Places in the U.S for Runners.” Eugene, Oregon tops the list, arguably the cultural hub for running in the U.S. Historic running facilities and a variety of trails make running safe and easy there. They make the case for 5 cities in total, all over the map. (Boulder, CO, is not one of them.) If one of these destinations catches your eye, it could be the perfect time to sell your current home. Take a look at “What to Expect From the Housing Market in Summer 2021.” Low interest rates and a limited number of houses on the market means your open house will be as crowded as a marathon starting line (pre-pandemic, of course). While real estate values for urban office buildings continue to plummet, rural area are bouncing back from decades of out-migration. The new remote working ethos was chronicled in this recent story: “Live here, work anywhere: How the pandemic is reversing rural trends.” #CountryRoads Minute 5: Quick Intervals Thinking of giving triathlons a try as events come back to life this summer? That’s great, but you should come up with a plan before diving into the deep end. Here’s a good place to start: “8-Week Sprint Triathlon Training Plan For Beginners.” This article will take you week by week through a series of workouts designed to improve your endurance and speed in each discipline. It’s hard to resist snacking throughout the day, but pantry abstinence is one of the most important things you can do to avoid weight gain. That is, unless you learn to snack the healthy way. Ditch the potato chips and see what else is on the menu in “8 Healthy Plant-Based Snacks You’ll Actually Want to Eat.” They list all sorts of fruits, nuts, and other healthy foods that pack serious nutritional value into a small, tasty package. In addition, the article covers some tips about planning your snacks out in order to avoid the trap of mindless eating. As if hill workouts weren’t hard enough, Outsideonline.com has got all kinds of drills to add to your repertoire in “The Ultimate Hill Workout.” The goal here is to increase your speed and agility, and that means incorporating moves that engage a wide range of motion and tap into your explosivity. Strides, high knees, frog jumps, and more. Get ready for the next challenge, it will take you to new heights. Since today is Global Running Day, we thought you may want to celebrate on social media by sharing photos of yourself in action at big races from the past 20 years. Our sister company, MarathonFoto, is offering 40% off with code RUN40. You may not have won that race, but you can still win the battle of the ‘Gram by posting the best race photo of the day among your running buddies. Minute 6: Daily Inspiration @berte.bob is one of our new favorite Instagram coaches who posts a lot of good training material. He is a 30:18 10K guy, so he’s doing something right. Bob just shared a quick guide to the A-skip you can use on your next warm up. The move can help you work on hip mobility, and it's a good way to prep before doing speed work. Check out the short video on Instagram below.

By: Brian Metzler For elite runners aiming for the Olympics, sometimes it’s the little things that make the biggest differences. That might prove to be the case for the On Athletics Club (OAC), the professional team of track runners sponsored by On and coached by Dathan Ritzenhein out of Boulder, Colorado. Formed a year ago with four women and four men in their early 20s, “Ritz” has guided the team to a good amount of success so far despite the difficult year confounded by Covid-19. With the Olympics less than two months away (assuming they actually happen), Australian Olli Hoare and Americans Joe Klecker and Leah Falland are leading the way for OAC. Hoare is ranked No. 2 in the world in the 1,500m (3:33.19), Falland is No. 2 in the U.S. and No. 3 in the world in the 3,000m steeplechase (9:28.72) while Klecker is ranked fifth in the U.S. and 12th in the world in the 5,000m (13:06.67) and fourth in the U.S. and 12th in the world in the 10,000m (27:23.44). Carlos Villareal (Mexico, 1500m), Alicja Konieczek (Poland, steeplechase), Alicia Monson (U.S., steeplechase), Emily Oren (U.S., 1500m/steeplechase) and Geordie Beamish (New Zealand, 1500m) have also run well this spring. The team’s four U.S. runners are heading to the June 18-27 U.S. Olympic Trials in Eugene, Ore., while the others are awaiting qualifying trials or selections from national federations in their home countries. While the combination of talented and hungry young runners, Ritz’s experience and coaching, and the support of On seem to be a successful mix, so, too, does a partnership with Roll Recovery. The Boulder-based manufacturer of massage and stretching tools has always supported elite athletes, but when the pandemic struck and co-founder Jeremy Nelson had to keep his small workforce at home, he re-envisioned a part of the Roll Recovery offices in the Gunbarrel neighborhood of Boulder. Through the partnership with On, Nelson and his colleagues shifted an upstairs sales and marketing office room that housed four workspaces into the lower-level warehouse where product assembly and shipping happens. In its place, Roll Recovery created a small but functional custom-designed gym for the OAC athletes to do strength training, stretching and mobility work and to get massages. Over the past six months, it’s become a key facility for the young team and helped it streamline its weekly training regimen, especially in a time when most private gyms and public rec centers in Boulder were closed or had very limited access. “It’s one of those things that just happened naturally,” Nelson said. “I always think that things that are meant to be just kind of happen that way without having to do much work to make it happen. It just seemed like the right thing to do.” Both Ritzenhein and Nelson admit that marketing partnership between On and Roll Recovery just kind of fell into place based on their friendship, mutual respect and Roll’s longtime support of elite athletes. On’s marketing director Steve DeKoker gave Roll Recovery a budget, and with Roll’s Tracy Ann Roeser leading the design with input from both sides, the new training space came to life last August shortly after the team was announced. There are treadmills, elliptical machines, free weights, massage tables and, of course, a variety of Roll Recovery devices for the team to use. Massage therapists are scheduled as needed to be at the gym for athlete body work. In addition to being a key training venue, the athletes, On and Roll Recovery all use it as a place to generate social media content. The relationship between the two groups also led to the creation of a two-part video series about the OAC training camp in Arizona in February. (Watch Part 1 and Part 2.) For the OAC athletes, the gym has provided convenience, saved time and money and helped them build a real team vibe. Other training groups and pro teams have since reached out to Nelson to see if they could use the space or if the possibility of developing a similar relationship. For now, though, it’s exclusively the OAC hangout. “It’s really provided us with the right space, in the right area and something that is really special and different than what a lot of other groups have,” Ritzenhein said. “It’s like a home base, which I think is important, but I think it’s also helped us develop a team bond and atmosphere. Normally we meet at the track or meet to start a long run, but it’s hard to develop a team vibe while you’re running. The gym at Roll Recovery has become a home base for us, a space we can call our own. The athletes might not even realize how important it is, but I know, based on my experience, that it’s been a key resource for us.”

Minute 1: Should you be alternating shoes? Even if your name isn’t Imelda Marcos or Carrie Bradshaw, you may have a shoe problem. Think about your closet right now. If you’re like us, you train in one pair of shoes until they’re worn out and then chuck them in the back of the closet, thinking maybe they’ll be useful someday for yard work or dog walking. Since most shoes only last 300-500 miles, that means runners must have perfect lawns and tired pets. A new story this week tells us that we’re doing it all wrong. Instead of wearing one pair until they’ve lost their bounce, "You Should Rotate Your Running Shoes More Often — Here's Why." The basic idea is that your shoes need a little time to breathe and recover, just like their owners. Giving them a day or 2 off between runs helps the foam recover and a dryer shoe can generally withstand more abuse than a damp shoe. Owning a quiver of shoes also lets you choose the right tool for the right job. That means more than just a pair of trainers and a pair of racing flats. Consider owning a pair for trail, tempo days and long runs. If you need more convincing, check out “Five Reasons to Own Multiple Pairs of Running Shoes” or “Why You Must Rotate Running Shoes.” Fleet Feet also provides answers to these riddles: “How to Extend the Life of Running Shoes” and “How to Tell if Running Shoes are Worn Out” in this blog post. BTW, if you are a fan of Sex and the City, you may enjoy “20 Of Carrie Bradshaw’s Best-Ever Shoe Moments.” #ShoeBin Minute 2: Mastering your master years “When I was a boy of 14, my father was so ignorant I could hardly stand to have the old man around. But when I got to be 21, I was astonished at how much the old man had learned in seven years.” That’s our favorite Mark Twain quotation of all time. It applies not only to life in general, but also to running. Sometimes experience trumps fresh legs. Most runners competing in the masters age bracket have been active in the sport for a long time, but there are also some newcomers who are leveraging the wisdom of age into racing success. The Washington Post just ran this story: "They didn't start running competitively until late in life. Why are they winning?" The piece details the exciting onset of newer runners in their 50s, 60s, and even older brackets who are new to the sport and setting PRs, breaking records and recalculating expectations for a whole generation. One study showed that as we age, we do slow down, but much less so than previously thought. For a little more insight, check out “The runner’s body: how it changes as we age.” Remember that VO2 max begins to drop significantly in your 40s, but that is a more important metric for succeeding in a 5K than in a marathon. Older runners continue to thrive at that distance and even in ultras into their 60s and 70s. If you need some spine-tingling proof, check out this video of 70-year-old Gunhild Swanson in the 2015 Western States 100 when she had only seconds remaining to finish the race in the required 30 hours, which no woman over the age of 70 had ever done before. #LikeAFineWine Minute 3: How long to become unfit Before you freak out from this headline, remember what you just read above - even if you took time off, like the masters runners mentioned before, you can still come storming back. But the question remains, how long does it take for our bodies to become unfit? Taking time off, whether days, weeks, months, or years, is not a death sentence to your health or your fitness, though it does have a measurable impact. A new story gives us some hard data: "Health experts reveal the number of weeks it takes to become 'unfit'." In one example cited, a 2:30 marathoner will show about 10% decreased cardiorespiratory fitness (measured by VO2 max) within the first 4 weeks. The rate of decreased fitness decelerates as time goes on, however, so that eventually that elite athlete will maintain a higher resting VO2 max than a less competitive runner. For those who run at a less-than-elite level, however, you can expect to see a large decrease in VO2 max within 8 weeks, nearly back to pre-fitness rates. A decrease in fitness doesn't just affect runners, it's measurable in weight lifters too, as their muscle mass decreases. You can find details in this Healthline piece: “Exercise Break: How Long Does It Take to Lose Muscle Mass?” If you’ve been training steadily for at least a year, you can expect to take a 3-4 week break without losing a significant amount of muscle mass and strength. The Healthline story also examines how age and gender affect time off from running and working out. #UnfitHappens Minute 4: What motivates people to start running? Someday we will stop talking about the pandemic and how it has changed our lives. Today is not that day. Sorry. We'll continue to hit this topic until endurance events return to normal and interesting studies dry up. New stat: In a survey from RunRepeat of over 3,000 current runners, nearly 30% of respondents said they started running during the pandemic. In other words, the next time you pass runners on the roads or trails, nearly 1 in 3 of them have only taken up the sport in the last 15 months. That is good news for shoe retailers like Fleet Feet, which tripled its ecommerce sales last year. It’s also good news for all runners as more new blood joins our community. Of the new pandemic runners, 78% said that physical health was their big motivator and that a large chunk of them love running enough that they're interested in doing a race in the near future. They are more open minded about virtual races than folks who ran pre-pandemic. For you veteran runners who post on social media, you can now consider yourself an influencer. The pandemic was an influencer on people maintaining mental health through exercise. Londoners, for example, increased their walking, cycling, and running. In 2020, more 26.2 mile runs were uploaded to Strava than in 2019. Cyclists challenged each other to "Everesting" and Strava recorded over 1.1 billion (that’s with a “B”) activities uploaded in 2020. Damn. Well done, world. #WelcomeToTheClub Minute 5: Quick Intervals Mother's Day may be over for 2021, but we won't stop showing appreciation and gratitude for moms, whether they are grandmothers or brand new moms. If you fall in the second category, you may appreciate: "A Guide to Regaining Core Strength Postpartum.” Outside provides some specific exercises tied to the progression of timeframes postpartum to help you return to peak performance. For more inspiration, you may want to check out “How These Olympic Marathon Moms Get It All Done.” In 2019, Stephanie Bruce won the USATF Half Marathon Championship. 11 days later she ran a competitive 5000M race and set a new PB. After the race, she turned to her coach and explained simply: “When you're fit, you're fit!" Coach and author Matt Fitzgerald used that anecdote as a jumping off point for a column he titled “Running is running and when you’re fit you’re fit.” He writes about what that means and how it applies to runners training for specific races, but translating that achieved fitness to other races. For example, training for a half marathon and running a 5K later just like Stephanie did. Fitzgerald is of the opinion that runners should generally train for any race in essentially the same way and that a balanced approach to low-intensity and high-intensity training will benefit you regardless of the distance. Let's say you are in the midst of training season, and you're trying to increase your mileage, but long runs don’t always fit into your schedule because of real world responsibilities. Well, time to consider 2-a-days. The question about how often you should run is asked a lot, and Matt Fitzgerald (yep, the same guy from the paragraph above) is a fan of 2-a-days. Perks: increased mileage without dedicating significant single blocks of time to long runs, incorporating cross-training, etc. If that option may work for you, here are some tips on how to ease into the 2X per day routine. Minute 6: Don’t sleep on the Field in Track & Field Track talk has been prominent for the last couple of weeks here, and who can blame us with the hopes of seeing the Olympics this summer (fingers are still crossed). In all that track talk, we can get carried away and forget about the amazing athletes on the field too. For example, Italian Larissa Iapichino holds the world record for under-20 in the long jump. Check out this video that shows a bit about her training and her aspirations for the future - including beating the Italian record held by her mom. Leave it to Red Bull’s media team to make a seemingly simple event like the long jump absolutely fascinating.

Minute 1: Train like Pre with this killer workout Steve Prefontaine is one of the most adored figures in track and field history. His bold tactics, confidence, and iconic ‘stache are the inspiration for not 1, but 2 feature films. (The preview for “Prefontaine” is here and the preview for “Without Limits” is here.) Runners looking to emulate his greatness are in luck, as one of the secrets to his success is actually quite public: “Not Just for Gods: You Too Can Do Pre’s 200s.” The concept for the workout is pretty straightforward. Simply alternate your pace every 200 meters, either for a set distance, or as long as you can keep it up. Pre himself would hit 30 seconds on the fast splits, and 40 seconds on the slow ones, but you can alter the numbers to whatever suits your needs. As a rule of thumb, aim to have the fast 200s run at just below your fastest mile pace. This workout is the perfect way to improve your body’s response to lactic acid, so when you start to feel the burn, you know you’ve got the right pace. Keep at it, and one day you could become a legend too, and that's good because “Running Needs Another Steve Prefontaine.” If the next U.S. legend is in the pipeline, we will likely see him or her next month when Pre’s alma mater hosts the U.S. Olympic trials for track and field at Hayward Field. Competition begins on June 18 and the new complex is a far cry from the legendary covered wooden grandstand of the original Hayward Field. Thanks to Nike’s Phil Knight, the new version of Pre’s house is jaw-dropping, as you can see in this reveal video when the Duck’s were shown their new $270,000,000 pond. #PreAdvice Minute 2: Are resistance bands the new dumbbells? This week, the idea that pumping iron is the only way to build muscle has been met with a little resistance. Today.com thinks it could be time to ditch the weights, asking “Should you strength train with resistance bands or dumbbells?” First of all, bands are a lot cheaper than traditional weights. If you want to expand your home workout routine without breaking the bank, they’re the way to go. See for yourself, “Check out 28 Best Resistance Bands to Pack in Your Gym Bag.” But do they provide the same results? Not exactly, but that might be a good thing. Resistance bands cause what’s known as isokinetic contraction; the force needed to complete a motion changes at different stages of the rep. As a result, your stabilizer muscles will really have to engage as you reach the final part of the movement, where resistance is highest. The other main advantage is the flexibility they provide - no pun intended. If you want less intensity, just lower the range of motion a bit. The workload will automatically reduce, making bands a great tool to reintroduce injured muscles to exercise. If you need some inspiration on a routine, take a look at “How to Get a Full-Body Strength Workout With Just Resistance Bands.” #I’mWithTheBand Minute 3: How pandemic precautions have altered our microbiome Over the past year, you’ve probably seen a lot fewer people, and used a lot more hand sanitizer than you normally would. All of this clean living does wonders for avoiding disease, but there could be unintended consequences according to some biologists. Find out what “A Year Without Germs” could do to your microbiome in a story from The Atlantic. The microbiome is the term used to describe the sum of all bacteria, fungi, and even viruses that live inside and on the human body. That sounds a little gross, but have no fear, most microbes are either harmless, or even helpful to us. Researchers are still attempting to understand the microbiome and how its diversity affects our overall health, but it’s assumed that limited diversity can be harmful. Over-sanitizing and limiting contact among people could lead to a decrease in microbiome diversity. If you’re concerned, here are “11 Probiotic Foods That Are Super Healthy.” If you haven’t hopped on the bandwagon and given kombucha a try, now might be the perfect time. Its fermentation process is suspected to yield probiotic effects. #PurellReign Minute 4: Fight chronic inflammation with these tips The relationship between exercise and inflammation is a bit confusing. It can both cause, and reduce it, depending on the circumstances. And not all inflammation is bad. Acute inflammation occurs after exercise or during normal immune system response to repair muscles and fight infection. That’s the good kind that is part of the process of pumping out more white blood cells to heal the body. Chronic inflammation is your immune system going overboard. That’s what you want to avoid, and you can do that with “The 6 Best Types of Exercise to Reduce Inflammation.” There are some obvious candidates, like yoga or walking, and some more inventive choices, like water aerobics. The bottom line is, you want to find an activity that can be low intensity and low impact. Give inflammation the 1-2 punch by coupling exercise with “The 13 Most Anti-Inflammatory Foods You Can Eat.” Foods rich in antioxidants, as well as omega-3 fatty acids are key. If that’s not enough, you can even try these “8 Natural Supplements to Help Fight Inflammation.” #FireFighting Minute 5: Quick Intervals The fact that your smart device can tell you, down to the fraction of a mile, how far you’ve run is a remarkable feat of engineering. It presents the opportunity for some of us to get a little hung up on numbers, though. If you’re anything like Brendan Leonard, that means the end of every run involves taking some laps around your block or a parking lot until a nice even number reads across the screen. He describes his philosophy in comedic fashion in: “Why I Run Parking-Lot Laps.” Does this benefit you in any way? Probably not, but we won’t judge you if you do it. Particularly since we maybe, kinda have done this ourselves. Something tells us there are a few Californians running things at the Olympics these days, as skateboarding and surfing are two of the latest sports to be eligible for Olympic medals. In fact, there are a few more additions, and you can read about them in “Tokyo Olympics: All 6 new sports explained.” Karate and sport climbing will also make their debuts, while baseball and softball will return for the first time since 2008. Of course, this is all assuming the games are held as planned, and some are worrying about the growing pushback from within Japan, where Covid progress has been slow and frustrating. One muscle in the body that never gets a break is the heart. That’s one reason why we are capable of growing cardiovascular capacity in a short period of time. As your heart gets stronger, however, it's important to reign in your expectations in order to avoid maladaptation in your muscles. Confused? Then you should read “Tissue Adaptation: why it’s important to runners.” This is your guide to knowing how fast to progress in your workouts, and the warning signs to look out for that will minimise risk of injury. Minute 6: Daily Inspiration We just posted some Usain Bolt material a few weeks ago, but when a reader shared another video of the Lightning man, we couldn’t resist. The theme of this one isn’t about running greatness -- it’s about one of the greatest using his valuable pre-race time to thank volunteers, officials and everyday working folks who are helping to produce major track meets. Guaranteed to brighten your day.

By David Lavallee It’s official. October and November will comprise the busiest marathon season in history. This week the TCS New York City Marathon and the Marine Corps Marathon both delivered the good news that they would hold live, in-person races this fall after cancelling their marathons in 2020. Most observers were pleasantly surprised that New York will host at least 33,000 runners and hinted that the field could increase before the gun goes off on November 7. The MMM will take place a week earlier, although the Marines haven’t specified the exact field size. The announcements by both races reflect the growing scientific consensus and practical reality that outdoor events carry a very low risk of Coronavirus transmission. The CDC revised its guidance for fully vaccinated people last week, announcing that it was safe for them to engage in outdoor activities without a mask. That policy change made it much easier for large races to finalize plans with their local governments. If you think the politics of New York are frustrating, imagine the job of the MMM organizers as they negotiate permits and policies with Maryland, Virginia, DC, the National Park Service and the federal government. That hydra-headed regulatory beast is probably why the MMM hasn’t yet announced a field size for October 31. The races were also helped in their mission to hold a large in-person event by the plummeting Covid numbers. The vaccines are working. According to CDC numbers released yesterday, infection and death rates are now at the lowest levels since the beginning of the pandemic. If current vaccination and infection trends continue, it is easy to see why race organizers and government officials feel confident about marathons five months from now. A similar story is playing out in the UK, where vaccinations have outpaced continental Europe and approximately 70% of adults have received at least one shot. That enabled organizers of the October 3 London Marathon to open registration and plan for a large in-person event. When the UK media recently asked London’s top organizer, Hugh Brasher, if the race would happen, he responded: “I absolutely believe so. Unequivocally, I believe so.” As a side note, if you are only consuming mainstream U.S. media, you could be forgiven for not realizing that Covid numbers have hit record lows. A Dartmouth economics professor recently completed an exhaustive research project on Covid media coverage and concluded that 90% of stories on the virus have been negative, compared to about 60% overseas. U.S. coverage was equally negative whether the media outlet had a liberal viewpoint (e.g. MSNBC) or a conservative take (e.g. Fox News). Negative coverage was prevalent even as objectively good news about the vaccine emerged, with much media coverage emphasizing problems with the rollout or uncertainty over the effectiveness of vaccines against variant virus strains. One theory on this negative coverage is that media outlets viewed it as almost a public service obligation. If they published only glowing stories about the vaccine and declining infection rates, people would be less likely to seek a vaccine, thinking the pandemic was largely over. At the risk of introducing more politics into the discussion, if you are wondering who isn’t seeking a vaccination, it turns out that the largest group is rural white men who lean Republican, according to the non-partisan Pew Charitable Trust. We are unclear what the implications of that fact are for fall marathons, but thought it was worth sharing. The other big question for fall marathons is whether they will require proof of vaccination. Many schools and universities in the U.S. have already declared that students need to be vaccinated in order to return in the fall. The federal government has resisted calls for a national “vaccine passport,” but local businesses and organizations -- like endurance event producers -- are free to create their own guidelines. If we had to bet, we think it is likely that many events will require proof of a vaccine (or a valid medical/religious exception) in order to run a big marathon this fall. New York has probably come closest to this standard as they declared that “runners should be prepared to provide a negative COVID-19 test result or proof of a complete vaccination series,” with full details to be provided later this year. Updates on whether these marathons will have a traditional pre-race expo likely won’t emerge until later this summer. Some have indicated they will offer a simple packet pick-up, while others are working hard to have at least some version of an expo featuring several vendors. For the sponsoring shoe and apparel partner, expos are a big deal as they can generate millions in revenue selling the only official version of merchandise branded with the event’s logo. We understand that they are working hard to preserve some version of these opportunities for impulse purchases after runners pick up their bibs and are steered through the merchandise area. Here is a quick overview of the U.S. marathons that typically have more than 20,000 finishers in along with some prominent overseas events that will take place during the busy October and November window. October 3 - London Marathon -- Field size TBD October 10 - Chicago -- Full field size of 50,000 October 11 - Boston -- Reduced field size of 20,000 October 17 - Tokyo -- Reduced field size of 25,000 October 31 - Marine Corps Marathon -- Field size TBD, but likely reduced November 7 - NYC Marathon -- Reduced field size 33,000

Minute 1: The NYC Marathon is back One of the most dramatic comebacks in NYC Marathon history was Rod Dixon’s win over Geoff Smith in 1983. At the 20-mile mark, the pack led Dixon by 2 ½ minutes and he still trailed Smith as they approached 26 miles in Central Park. At that point, Dixon surged past Smith, completing his remarkable comeback. (Commentary from Dixon and race highlights are available in this video.) The race itself has staged a few dramatic comebacks, most notably in November 2001, less than 2 months after the September 11 attacks, and now in 2021 after a long hiatus due to the pandemic. City, state and NYRR officials announced yesterday that a real, in-person marathon will take place on November 7. This year, they expect 33,000 finishers, which is about 60% of the usual field size. Registration priority will be given to runners who were affected by 2020’s cancellation. Charity bibs are expected to be available if you are willing to raise money as part of your marathon experience. Just like other major marathon events this year, runners should expect certain Covid restrictions to be in place, most notably staggered start waves that will provide a lot more elbow room on the course and should speed up finish times. Runners will have to provide a negative test or proof of vaccination prior to running the marathon. The organizers provided the details on their website yesterday, including info on charity bibs: “2021 TCS New York City Marathon: Frequently Asked Questions.” #CityThatNeverQuits Minute 2: Surfaces matter for marathon training Nerd runner alert: During every visit to New York, we run along the marathon route in Central Park and when we get to the finish line painted on the road, we sneak a glance around us to make sure no one is watching and then raise our arms in the air, celebrating a fantasy victory that will never really be ours. (If you say we said this, we’ll say you lied.) Along with our trots on the paved roads of Central Park, we also make sure to get in a 1.58 mile lap on the Shuman Reservoir Running Track which has a well-maintained crushed gravel surface. As it turns out, the time spent on the softer surface is much better for safe marathon training than living out Walter Mitty fantasies on the pavement, according to a new story: “Do Running Surfaces Matter in Marathon Training?” Hard or paved surfaces can be taxing on your legs, potentially leading to stress fractures or shin splints. If you can tolerate the repetitive scenery, running on a track is a great home for your training. The “Benefits of Track Running” include a softer surface, no cars to worry about, and easy markers to track progress. If you need a vacation from the track, head to the beach. If you think we’re kidding, you should read “The 5 Benefits of Beach Running.” The soft surface takes some of the pressure off your knees upon impact, and you’re forced to engage smaller stabilizing muscles in your feet to overcome the uneven surfaces. It goes without saying, the view is hard to beat. Of course, beach running shouldn’t be the main focus of your training, and too much frequency can put a strain on your tendons, so be careful. If you love beach running, check out these races that take place on sand. #SandTrap Minute 3: Are potatoes a superfood? Earlier in the year, there was outrage over the supposed move to cancel Mr. Potato Head. It turned out to be an overreaction to a simple marketing decision, but the real victims of nutritional cancel culture may be actual potatoes. Lately, they’ve gotten a bad rap from nutritionists, citing the introduction of the glycemic index. The GI assigns a numeric value to the amount a certain food will affect blood sugar levels. Potatoes have a high glycemic load, even greater than a can of Coke, but that doesn’t tell the whole story. Men’s Health just came to the defense of spuds in “Long Live the Potato, the Original Superfood.” The fact is, very few people are consuming potatoes, and nothing but. They’re usually part of a more balanced meal. Eating a potato alongside other sources of fiber and fat is going to change their effect on your blood sugar for the better. You can read more about the Glycemic Index and its limitations in “Glycemic index diet: What’s behind the claims.” The second source for potato slander likely comes from a 2011 study in The New England Journal of Medicine that associated potato products with weight gain. That sounds scary at first, but it’s a bit misleading. The term “potato product” contains everything from a simple baked potato, to french fries, chips, or other processed food. In fact, new research published in 2018 found contradictions among studies on potatoes and health concerns, noting a lack of specificity regarding cooking method. Potatoes are a great source of fiber, potassium, calcium, and vitamin C. If you are a fan of the underground vegetable or an Idaho farmer, you may also want to check out “7 Health and Nutrition Benefits of Potatoes.” #TaterTalks Minute 4: Is the Boston Marathon qualifying system fair? Last week, we covered the latest news on the Boston Marathon and its reduced field size. With fewer runners, Boston was forced to make the qualifying standards even harder than expected. Not everyone was happy about that. Podium Runner offers a critique on the subject in: “How the Boston Marathon Qualifying System Fails Runners.” Their main complaint is that you can no longer run down the final stretch of a marathon, on pace to qualify, and raise your arms to celebrate a guaranteed Boston entry. In fact, you may not find out until months later whether you had actually run a BQ or not. While reading the story, we couldn’t help thinking of the Winston Churchill quote: “Democracy is the worst form of government, except for all the others.” Other races incorporate the idea of a qualifying time, but also leave open a random lottery for runners of all speeds to garner a bib. New York won’t offer entry based on qualifying times this year because of all the carryover registrations from 2020’s cancelled race. But in a normal year, a 40-year-old woman needs to run a 3:26 and a 40-year-old man needs a 2:58. Both are considerably faster than Boston’s standards, because New York wants to leave open plenty of lottery slots. The full New York standards are here and the Boston standards are here. The Chicago qualifying times from 2019 -- the last year they were used -- are here. If you’re wondering what effect the tougher qualifying times have had on American runners overall, the answer is not what you’d expect. The full analysis is available in this comprehensive study from RunRepeat: “American Runners Have Never Been Slower .” #QualityTime Minute 5: Quick Intervals Debates about the fairness of new carbon-plated super shoes continue to rage. According to a pair of new studies, however, one thing that is not up for debate is whether they produce faster times or not. Our friend Amby Burfoot just published a good piece on the topic: “The Latest Research on Super Shoes and Fast Marathon Times.” World Athletics looked at elite runners and found that super shoes improved women’s marathon times by 2:10, and men’s by 1:03 on average. The second report, from Cornell University, analyzed 22 runners below the elite level of competition. They found a 2:57 improvement among men, and 2:10 (again!) among women on average. Coffee offers a benefit for athletes looking to get their day started and/or boost their performance. It’s even the favorite drink among cyclists, according to a Strava survey. People commonly assume the drink can be dehydrating, but is that true? Verywell Fit looks at the science behind the myth, asking: “Does Coffee Dehydrate You?” While the idea originated from a 1928 scientific paper identifying its diuretic properties, modern researchers have questioned the validity of the conclusion. Running can be an excellent tool to aid your mental health. Getting out in nature, breathing the fresh air, and letting your body’s natural reward system work feels great. If you want to use running as a way to lower anxiety, you’ve got to read “4 Ways to Boost the Calming Power of Running.” They cover a few techniques and practices you can use that have proven mental benefits. Minute 6: Daily Inspiration Spartan Race is a little crazy. It involves barbed wire fences, leaping over flames and crawling face first through mud. Coming from a running and triathlon background, we pushed back when a friend recruited us to try one a few years ago, but we didn’t regret succumbing to peer pressure. In fact, it made us feel like a little kid again, crawling over, under and through stuff while getting really dirty. There is also an unexpected vibe of support and encouragement from fellow competitors that goes beyond anything we’ve seen in traditional endurance events. And speaking of encouragement, whether you think you want to try an obstacle race or not, the video Spartan just released is almost certain to get you pumped up to decline your next Zoom call invitation and go get a little sweaty instead. Some days, your motivation comes from within. Other times, you need a motivational speaker angrily shouting words of encouragement to get off the couch to chase your next PR. When you’re facing the latter scenario, just click on the clip below that Spartan has titled: “Run Through Hell -- Running Motivation.”

Minute 1: Squatting - a simple position with a big impact Normally when we break bad news to someone, we recommend sitting down so their knees don’t get wobbly. The thing is, sitting itself might be the problem. We’re not talking about the whole “sitting is the new smoking thing.” The issue is that when we do choose to take a load off, research has shown that we should avoid using a traditional seat. The details are in this new story: “Why everyone should learn to hold a deep squat position to get fit and live longer.” Researchers studied the habits of Tanzanian hunter gatherers known as the Hadza, and found some surprising results. They got daily exercise, but also rested quite a bit every day -- as much as 10 hours. That seems like a lot, but the Hadza showed no signs of disease associated with a sedentary life. So, what is it they do differently? Resting in a deep squat position, rather than sitting down. The researchers theorize that squatting “allows the body to rest, but still encourages flexibility and uses our muscles to keep us upright.” This muscle activity keeps the body healthy even through periods of relative inactivity. The findings line up with what we already know about the “Health Risks of an Inactive Lifestyle,” which include weight gain, loss of muscle mass, and a weakened immune system, to name a few. Squatting sounds simple enough, but a proper deep squat with your feet flat on the ground can be difficult for those not used to it. Try your best to get into position, and if it causes strain, hold it for a short amount of time. Repeat this enough, and eventually, the position will be as natural and comfortable as sitting feels. #InSitu Personalized sports nutrition for runners Sponsored ContentPWURE, the personalized, data-based sports nutrition company, welcomes three of the United States’ top long distance runners – Emily Sisson, Scott Fauble and Noah Droddy. Unlike other brands who create individualized products only for professional athletes, PWURE uses the same data-driven, personalization that goes into developing formulations for world class athletes such as Emily, Noah and Scott‘s mixtures as it does for all of its customers. Using a proprietary methodology, PWURE individually formulates personalized, data-driven pre and post (recovery) workout shake blends for athletes of all levels engaged in endurance sports and activities. Each formulation is unique to the customer and consists of clean, all-natural ingredients designed to be used as part of their training and recovery regimen to help achieve their goals and personal records.Enjoy 15% off with the code “6MNMILE” at checkout. Minute 2: The Boston Marathon’s qualifying times just got harder Despite a little bump in the road at the 20-mile mark, Boston typically produces some fast age group finish times. That’s not because the course itself is fast -- it’s not -- it’s because the field itself is faster than most big city marathons. Boston is unique among major marathons in that the BAA requires entrants to have run a fairly fast time in the prior year. For example, to apply for a bib, a 40-year-old man needs a 3:10 marathon result while a 40-year-old woman needs a 3:40. The full standards are here. Just meeting that threshold, however, doesn’t guarantee you a bib. The BAA then sorts through all of the applicants and takes only the fastest among them to fill the spots, accounting for age and gender differences, of course. After last year’s hiatus, the 125th Boston Marathon is back this October, but with only 20,000 runners, down from the usual 30,000+, in order to comply with social distancing restrictions. With fewer bibs available, that meant that this year, runners needed a time that was 7 minutes and 47 seconds faster than the qualifying standard of their age group. Details are here: “The Boston Marathon Field Is Really Fast.” In addition to the smaller field, other measures will be taken to ensure safety. Now, only elite runners will start with the gun. To avoid crowded start corrals, the majority of participants will begin in waves, and only their net time will be recorded. With the vaccine taking hold and Covid infections continuing to plummet, some races have signaled that they may increase field sizes if the trend continues. In New England, part of that vaccination success is due to the Boston Marathon race director Dave McGillivray, who has been putting his immense organizational skills to work by organizing vaccination clinics at Fenway Park and Gillette Stadium. His heroics and logistics were highlighted on a recent HBO Real Sports segment. #StandardDeviation Minute 3: Running with your phone instead of a watch If you’ve worried that the 2021 Olympic Games will be canceled for a second straight summer, we’ve got good news for you. A test event held in Sapporo, Japan went exceptionally well, according to IAAF chief and former Olympic gold medalist Sebastian Coe. He was referring to a successful half marathon held last week: “Coe gives stamp of approval to Tokyo Olympic test event.” The race was held as a proof of concept to ensure the Olympic marathon can take place, just 3 months later when the Games begin. Athletes who participated remained in their hotel rooms, unless training or competing, and they nonetheless reported a positive experience. To hear what they had to say, check out: “International Athletes at Olympic Test Event Praise COVID-19 Protocols.” The success of the safety measures has organizers feeling confident, but the problem of public support still remains. About 75% of Japanese citizens oppose hosting the Olympics, according to recent polls. The country only has about 2% of its population vaccinated, and recent surges in areas like Tokyo and Osaka have contributed to hesitancy around hosting the event. The organizers will not allow foriegn spectators to attend, but whether or not local fans are welcome remains undecided. U.S. Olympic trials are proceeding as usual, though things were shaken up when Seattle Seahawks wide receiver DK Metcalf stepped onto the track on Sunday to compete in a 100M dash in an attempt to qualify for the trials. Many predicted an embarrassing result, but it was anything but. Metcalf crossed the line at the back of a very close pack, clocking a respectable 10.36 seconds, ranking him 84th fastest so far this year. Watch his remarkable run in “DK Metcalf finished last in 100M race, but with respectable time.” #LordsOfTheRings Unlock peak performance with Amp Human's PR Lotion Sponsored Content Get ready to train harder, perform stronger, and recover faster with Amp Human's PR Lotion. PR lotion is the only training tool to effectively deliver game-changing bicarb directly to your muscles. Join the likes of Tour de France champion Geraint Thomas and the GOAT of ultra-endurance running Joe Gray. Use code SMM20 at checkout for exclusive 20% discount. Get more from every training session with PR lotion. LEARN MORE Minute 4: Sisu - why Finnish runners are so tough Finland is a special place. It's known for topping the list of “The 10 Happiest Countries in The World” several years running, so you might think of it as an easygoing region. However, the country has a spirit of toughness that is such a vital part of their culture, there’s a specific word for it: Sisu. People have struggled to translate exactly what the term means, but Podium Runner recently interviewed 4 Finnish runners to get to the bottom of it in “You Can’t Be a Champion without ‘Sisu’.” Minttu Hukka dreams of being Finland’s first Olympic triathlete. When asked to give a meaning, she said that “When things get tough and the odds are against you, do you shy away and accept the defeat, or do you put your head down and keep pressing forward? The person with sisu keeps fighting.” It’s this sort of mentality that propelled her forward through injury in the 2013-14 season, where she underwent surgery and still managed to make it to the finals of the IAAF World Junior Championships. Sisu is about exceeding your limits, according to Antti-Pekka Niinistö. He thinks sisu comes from Finland’s history, particularly the Russo-Finnish War, in which his country fought against overwhelming odds and held off the larger invading army for several months. Middle distance runner Johanna Sällinen says sisu comes out at the end of long races. The final kilometers of the Finnish Championships 10K tested her, but she was determined to impress her home crowd with a strong finale. Juha Hellsten says that embodying sisu can be powerful, but dangerous if you push yourself too far. He says the best example of sisu in his career came at the Indoor Finnish Championships 2002, where he broke away from the field to chase his own personal record, and managed to break it. Perhaps sisu explains how a tiny country has produced such strong distance runners like Lasse Viren and Paavo Nurmi. #SisuTheDay Minute 5: Quick Intervals Here’s another sign that the world is returning to normal -- road races in New York are making a comeback. Check it out in “NYRR to allow increase in runners after easing COVID-19 restrictions.” For the Mastercard New York Mini 10K, the expected finishers has been raised from 1,200 to 3,000, and similar leeway has been granted to other small scale races. The 2021 NYC Marathon remains uncertain about its exact field size, but the fact that it is the last major marathon of the year, taking place in early November, gives organizers a little more leeway. Most trail runners probably have a go-to favorite snack to fuel their adventures. Part of the fun of a long hike is rewarding yourself with a victory lunch at the summit and delicious trail mix along the way. But those looking to optimize their experience should check out “I Wrote an Equation to Find the Perfect Adventure Snack.” The author considered every variable with this one -- ideal number of calories, carb to protein ratio, and even the snack’s density. It's laid out in a spreadsheet you can examine to find out the best food to carry on your next outing. We’re always anxious to hear tips from a battle-tested pro. There’s a lot to learn from “Ultrarunner Magda Boulet’s Hard-Earned Nutrition Tips.” Boulet has made the podium of several top races around the world, and along her journey, she’s picked up some key tactics to make your diet part of the recipe for success. If you want to know when to eat what in the leadup to a race, this is the article for you. Minute 6: Daily Inspiration The Canary Islands sound like a perfect place for a getaway as we emerge from our pandemic hibernation. The islands are gorgeous and hilly, with miles of rugged beaches. But not everyone who travels there is looking to chill and enjoy the scenery. The island is home to El Hierro training camp, where athletes go to run, cycle, and dive their way to serious performance gains. Salomon TV documented their team’s training, showcasing the island's dramatic landscapes and ecosystems. If this highlight video doesn’t inspire you to run along the nearest trail with a view, perhaps you should stick to the treadmill and Seinfeld reruns. (Before the hate mail rolls in, we are big fans of Seinfeld. Mostly because without Seinfeld, we would have never experienced the joys of Curb Your Enthusiasm and Veep. Tying back to Minute 4, you can check out the greatest hits of one of our favorite characters on Veep, fictional Finnish Prime Minister Minna Hakkinen. End of non sequiturs.)

By Brian Metzler In the first six months since its inception, the Running Industry Diversity Coalition (RIDC) has been a proactive working group that’s making some great strides for all of us on diversity, equity and inclusion (DEI). The RIDC and its content and messaging are providing crucial insights, tools, resources and actionable steps to promote diversity and anti-racism in the running industry. (You can join at this link right now.) That was fully evident on May 12 in the RIDC’s free workshop titled “3 Best Practices in Hiring for Diversity.” Jovan Hollins gave a compelling presentation to an audience of more than 75 registered running industry participants, including retailers, race directors, manufacturers and consultants. Hollins, Vice President and GM of AccentCare with an MBA from the Northwestern’s Kellogg School of Management, spoke about organizational readiness to create a more diverse workplace, how to approach advertising and outreach to attract new employees and how to mitigate both overt and subtle biases in an interview process. He encouraged organizations in the running industry to be intentional about creating a diverse, anti-racist workplace, take risks and do things outside of the status quo, be willing to listen and be willing to endure uncomfortable conversations for more for understanding about their staff and customers. He also spoke of the need to earnestly enter the communities those companies and groups would like to serve and support, while avoiding systemic barriers and “check the box” approaches to diversity and inclusion. Hollins included supportive testimonials, videos and other shared input from Katie Carlson (vice president of Human Resources at Brooks Sports), Harry Chandler (store manager at Charlotte Running Co.), Andy Kucer (Executive Director of Students Run Philly Style), Tim Wise (Saskatoon 5K) and Melissa Tuttle Carr (Madison, Wis., chapter leader for Moms Run This Town/She Runs This Town). Why does the running industry need to pursue DEI hiring practices? Hollins explained how creating a more diverse workplace will drive innovation, foster creativity, attract new customers and increase an organization’s bottom line. Having an executive team with just a 12% diverse representation can lead to a 33% boost in financial performance and having a board of directors with 14% diversity can lead to a 43% increase in financial gain. The RIDC was founded last October by a group of runner activists led by Verna Volker (founder of Native Women Running), Alison Désir (founder of Harlem Run who now works for Oiselle as its Director of Sports Advocacy) and Teresa Baker (founder of the outdoor industry’s Outdoor CEO Diversity Pledge). The stated mission of the RIDC is to create a more equitable and inclusive running industry where race, religion, gender identity, sexuality, immigration status, socioeconomic status, and ability do not serve as barriers for full enjoyment. The coalition is co-chaired by Désir and Chris Lampen-Crowell, co-owner of Gazelle Sports in Michigan, and the organization has been on the move. “For many of us Black and brown folk, people with marginalized identities, we have — since our entry into endurance sports — known that the industry was not reflective of our communities,” Désir said when the RIDC was formed. “With this coalition, it’s finally an opportunity to address the disparity and really make sure that running, specifically a sport that claims to be open to everybody, can live up to that promise.” The May 12 hiring practices workshop was another example of the great work the RIDC is doing. (If you missed it, there’s a chance to sign up for follow-up guided conversations May 18-20.) So far, the RIDC has published content on its website, through its social media channels and in its newsletters, including profiles of BIPOC running industry personnel, online discussions and workshops about key topics for owners, managers and employees of running stores, race organizations and shoe and apparel brands. It also has a job board and maintains a BIPOC running industry database. In April the RIDC became an official 501(c)(3) nonprofit corporation, surpassed 1,000 members, and announced that former Runner’s World publisher George Hirsch and Olympic gold medalists Joan Benoit Samuelson and Edwin Moses will be leading a group of RIDC Ambassadors serving in an advisory role. On Monday, May 17, the RIDC will host an Instagram Live show at 3pm ET with co-chair Chris Lampen-Crowell interviewing Tony Reed, the first Black runner to finish seven marathons on seven continents and co-founder and executive director of the National Black Marathoners Association. In its latest RIDC newsletter, Désir and Lampen-Crowell recommended all running industry personnel to watch a short video called Head On A Swivel, by actor and storyteller Christopher Rivas. It’s a compelling video that presents the thoughts and emotions of one runner of color, as told through Rivas’s internal narrative on an average jog: the anticipation of racial profiling, the anxiety of social interaction, and the fear of unjust retribution. How can you participate in what RIDC is doing? Consider joining to help increase diversity within the running industry, sign up for the RIDC newsletter, participate in some of its programs, absorb some of its content and utilize some of the anti-racism resources it has made available.

Minute 1: Who is fittest of them all? Some high school yearbook superlatives are easy choices. Carolyn Churas was clearly the best looking girl in our class and Adam Sandler was definitely the funniest kid in our uncle’s class. (True story.) In the sports world, some superlatives are also easy. Like naming Tom Brady the greatest quarterback of all time. (Send hate mail to spamfolder@smm.com.) Other choices aren’t so obvious, particularly when it comes to overall fitness rather than just excellence at doing one thing. That’s why we were happy when Sports Illustrated stepped up this week with its list of the 50 Fittest Athletes in Sport. We figured the list would be dominated by NFL/NBA types, but several endurance athletes made the cut including Sara Hall, Courtney Dauwalter, Emma Coburn, Jim Walmsley, and Eliud Kipchoge. (Cyclists and triathletes were overlooked, which doesn’t seem fitting.) Simone Biles was ranked #1 overall for women while Giannis Antetokounmpo was ranked #1 for men. BTW, #17 on the men’s list is D.K. Metcalfe, a wide receiver for the Seattle Seahawks. He is competing this weekend in the U.S. Olympic Trials in a bid to make the squad as a 100M sprinter. Based on this viral clip of him chasing down an opponent, we like his chances. For those of you who are superficial about the aesthetics of human beauty, there is also some pretty good eye candy on the SI list. None of the men or women hold a candle to our superlative friend Carolyn, however. #FittestTest Personalized sports nutrition for runners Sponsored ContentPWURE, the personalized, data-based sports nutrition company, welcomes three of the United States’ top long distance runners – Emily Sisson, Scott Fauble and Noah Droddy. Unlike other brands who create individualized products only for professional athletes, PWURE uses the same data-driven, personalization that goes into developing formulations for world class athletes such as Emily, Noah and Scott‘s mixtures as it does for all of its customers. Using a proprietary methodology, PWURE individually formulates personalized, data-driven pre and post (recovery) workout shake blends for athletes of all levels engaged in endurance sports and activities. Each formulation is unique to the customer and consists of clean, all-natural ingredients designed to be used as part of their training and recovery regimen to help achieve their goals and personal records.Enjoy 15% off with the code “6MNMILE” at checkout. Minute 2: Break out of a rut right now We have fully transitioned from tights to shorts for our runs, which turns our brain into an exclamation point during sunny days on the roads and trails. While the novelty of getting some sun on our pale legs motivates us to get out the door, we know that the dog days of summer are ahead when we will search for motivation to beat back the “same olds.” Eventually we tend to fall into ruts, running the same routes and repeating workouts over and over. If you’re looking for motivation, check out this new story: “Sick of the same old route? 14 fabulous ways to get out of your running rut.” The author presents a series of ideas to help break up monotony in your training. Starting with the obvious (run different routes!), the ideas include training staples like intervals and Fartleks, setting goals (attainable ones), and a bevy of other tips. As we regain the comfort of physical closeness again, running with groups and friends on a regular basis is returning. We find more inspiration in “20 Ways to Bust Out of Your Workout Rut,” including treating yourself to new workout clothes, trying a podcast instead of music (we know of a great one!), and focusing on your rest and recovery. With a lot of great ideas, you’re bound to hit upon at least one tactic to help avoid emotional bonking. #InARutSpell Minute 3: Running with your phone instead of a watch With constant improvements to GPS and smartwatches, the choices for digital metrics on our wrists seem to pop up faster than mushrooms after a spring rain. But not everyone wants to drop an extra few hundred dollars on a watch that basically replicates features you already have on your phone. So for those who prefer phones over watches, this one's for you: “The 8 Best Cellphone Holders for Running of 2021, According to a Running Coach.” The story gives you a quick review of various options -- belts, armbands, and combos of the two. It really comes down to preference and need and in fact it sometimes depends on what type of runner you are. If you’re a marathoner, you may want a belt that can also carry water. A trail runner who has other gear needs? Maybe a CamelBak. The shirtless runner also getting a tan? Yep, a Flipbelt for you. Amazon, the master of the retail universe, weighs in with a dedicated section of “Best Sellers in Cell Phone Armbands.” And maybe at the end of the day, you still want a simple fitness tracker on your wrist to complement your phone, but not the smartest of the watches. If so, check out: “The best fitness trackers 2021: activity bands to help develop healthier habits.” #WatchThis Minute 4: The endless battle with the defiant master of our day -- sleep Have you ever daydreamed about how much more productive you’d be if you didn’t sleep? Or maybe if you cut your pillow time in half? Until medical science figures out a sleep substitute, Type A go-getters will remain burdened with getting some shuteye every night. For athletes, our need for a good sleep goes beyond waking up and feeling refreshed. Sleeping well helps our bodies heal and build muscle, and we know sleeping well improves performance. Sleeping isn’t easy for everyone and not everyone has the same patterns, but in this new article, “The Surprising Sleep Secrets of a Professional Marathoner,” Becky Wade Firth shares her insights about what works for her. First one? Adherence to a schedule. Firth also balances out her downtime, hydration and a snack before bed. Things that also help include minimizing stress (sometimes easier said than done) and the occasional nap. Of course these elements tie into Firth’s life as a professional runner, so some things that help the rest of us are similar as well. “The Power of Sleep (And How to Improve Yours)” reiterates many of the suggestions on Firth’s list, like consistent schedules, but also suggests minimizing electronics, avoiding liquids other than water (alcohol and caffeine are not your friends before bed) and even steps like decluttering and making your bedroom a little zen may help you sleep like a professional too. #DayToZZZZ Minute 5: Quick Intervals We have been a fan of Brooks shoes in general and the company’s CEO in particular for many years. Our admiration was confirmed by reading this new story from Barron’s: “Brooks Sports CEO Jim Weber on the Growth of Running, Managing Supply Chains, and Being Part of Berkshire Hathaway." Like other running and fitness brands, Brooks benefited from the pandemic running boom, growing revenue 27% and surpassing Nike in women’s running. While online sales skyrocketed in 2020, they are seeing runners returning to stores in search of better fitting gear. The news on the Peloton Tread safety issues keeps getting worse as yesterday, the company initiated a volunteer recall on their treadmills. CEO John Foley admitted that Peloton should have addressed the Tread+ problems sooner. Sadly, it was too late as one child’s death was reported, and more than 30 injuries as a result of using the treadmill. Last month, a class-action lawsuit was filed against Peloton and Foley had resisted a recall. The company paid the price for the recall as well financially, losing over $4 billion in market value this week. If you’re looking for a high end alternative, check out the model that’s been on our wish list forever: the Woodway. They are crazy expensive new, but you can occasionally find deals for used models online. We are intrigued by a new book: Running Stories: By Runners of All Ages, Speeds & Backgrounds. The book shares the stories of 88 runners and answers the simple question: why do we run? Maybe the trick to bust out of the rut we discussed earlier is waiting amidst these tales. Goals. We all have them and we all strive to meet them. Sometimes, we fail, or we stop along the journey. Why is that? Social psychologist Emily Balcetis writes in this story, “Change your perception to make running easier," that the ability to meet your goal is really all about perception which is shaped by fitness and motivation. The fitter you are, the easier you will perceive exercise to be, thereby setting up a virtuous cycle of enjoying workouts more, the more you work out. Similarly, athletes who are more motivated will perceive exercise to be easier, even at the same fitness level as a lesser-motivated peer. If you are still in search of your motivational North Star, check this out: “10 Ways to Boost Your Exercise Motivation.” Minute 6: Daily Inspiration 67 years ago this week, Roger Bannister became the first human to crack the 4-minute mile barrier on May 6, 1954. The 25-year-old Bannister clocked a 3:59.4 which was, at the time, thought to be a nearly unattainable feat. A short time later, Bannister hung up his spikes and became a successful doctor. The vintage video below not only shows the race in its entirety, but it is also narrated by Bannister himself, explaining his mentality and approach during the historic race.